Basic Yoga - What You Need to Know
Basic Yoga is simple to carry out as you do not need to work on any apparatus and the whole session lasts not more than 30 minutes. All you need is a yoga mat and some space. Then it is all the resiliency of your amazing body that is in use to perform the various yoga exercises and asanas. You may have seen yoga practitioners do things that you may have thought impossible for you to do. Never fear because your body is an amazing piece of machinery that can be tuned to do wondrous feats and go into the various asanas. You may not be able to do them immediately as you will have to undergo prior conditioning before going into the advanced asanas, to avoid injury. Prior and constant practice of basic yoga techniques is necessary in order to execute the advanced asanas safely and successfully.
Over the 5,000 years that yoga has been in existence, the yoga masters has been said to have compiled more than 8,400,000 asanas or yoga positions. For beginners, they are recommended and taught not more than 12 basic yoga positions.
Even though one does not aspire to master advanced yoga positions, the benefits of practising basic yoga exercises is sill not discounted, irrespective of the school of thought followed.
Practicing basic yoga will lead to a greater awareness of oneself and of nature. One will experience improved balance, strength and flexibility. Yoga develops improved internal organ functions, an improved immune system and a reduction of the symptoms of many chronic diseases. All kinds of yoga aids relaxation and reduce tension and fatigue.
Body Movements of Yoga
Basic yoga involves seven types of body movements including circumfusion, flexion, abduction, adduction, rotation, extension and hyperextension. Combinations of these body movements are used to create the yoga stances and positions. These movements are combined with breathing exercises and concentration to consolidate the whole process. Breathing is employed in coming into an asana, holding an asana and in coming out of it. You may learn basic yoga from any qualified instructor or use an educational video as an alternative.
Alex is a full-time freelance writer and researcher on alternative health, weight loss and fitness program.
Article Source: http://EzineArticles.com/?expert=Alex_Connor http://EzineArticles.com/?Basic-Yoga---What-You-Need-to-Know&id=1762669
Showing posts with label Basics. Show all posts
Showing posts with label Basics. Show all posts
Monday, January 19, 2009
Monday, December 29, 2008
Ten Practice Guidelines and Safety Tips
Anyone can practice yoga. It is a safe form of exercise to help you relax, strengthen and nurture your body and calm your mind.
Yoga is a safe form of exercise. To ensure your safety and maximise your enjoyment of your yoga class, you need to pay attention to the following practice guidelines and safety tips.
1. Treat your body with respect, care and love.
2. If you have a medical condition, always check with your doctor to make sure yoga is suitable for you.
3. Wear comfortable clothing, that won't restrict your movement or get in the way when you practice the postures.
4. Never practice on a full stomach. Allow at least 90 minutes after eating before you start your class.
5. Listen to your body and move into each position slowly and carefully. Yoga encourages self-awareness, which is enhanced as you move gracefully thorough the poses.
6. Yoga is best practiced bare foot. This enhances your sensitivity of being in a pose.
7. Do not compare and compete with anyone, even yourself, in the class.
8. Focus on your breathing as you move in and out of your poses.
9. Breathe smoothly and gently in and out through your nose. Do not hold your breath in postures.
10. Exhale as you stretch into a pose.
In practice, yoga is an ideal form of exercise to promote strength, balance and inner peace. To ensure you have a safe and enjoyable yoga session, take your time and follow the above practice guidelines and safety tips.
If you have any other safety tips, please feel free to share them with me.
Ntathu Allen, Hatha Yoga Teacher designs personal yoga exercise programmes for beginners. She helps you learn easy yoga postures which improve your flexibility, breathing practices to release stress and meditation techniques to soothe and calm your mind. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga and health newsletter, "Healing for the Soul," full of wellbeing and holistic healing tips and; yoga exercises to energise and nurture your soul.
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Ten-Practice-Guidelines-and-Safety-Tips&id=1671997
Anyone can practice yoga. It is a safe form of exercise to help you relax, strengthen and nurture your body and calm your mind.
Yoga is a safe form of exercise. To ensure your safety and maximise your enjoyment of your yoga class, you need to pay attention to the following practice guidelines and safety tips.
1. Treat your body with respect, care and love.
2. If you have a medical condition, always check with your doctor to make sure yoga is suitable for you.
3. Wear comfortable clothing, that won't restrict your movement or get in the way when you practice the postures.
4. Never practice on a full stomach. Allow at least 90 minutes after eating before you start your class.
5. Listen to your body and move into each position slowly and carefully. Yoga encourages self-awareness, which is enhanced as you move gracefully thorough the poses.
6. Yoga is best practiced bare foot. This enhances your sensitivity of being in a pose.
7. Do not compare and compete with anyone, even yourself, in the class.
8. Focus on your breathing as you move in and out of your poses.
9. Breathe smoothly and gently in and out through your nose. Do not hold your breath in postures.
10. Exhale as you stretch into a pose.
In practice, yoga is an ideal form of exercise to promote strength, balance and inner peace. To ensure you have a safe and enjoyable yoga session, take your time and follow the above practice guidelines and safety tips.
If you have any other safety tips, please feel free to share them with me.
Ntathu Allen, Hatha Yoga Teacher designs personal yoga exercise programmes for beginners. She helps you learn easy yoga postures which improve your flexibility, breathing practices to release stress and meditation techniques to soothe and calm your mind. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga and health newsletter, "Healing for the Soul," full of wellbeing and holistic healing tips and; yoga exercises to energise and nurture your soul.
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Ten-Practice-Guidelines-and-Safety-Tips&id=1671997
Teaching Yoga - Giving Pause
We often try to do our students a favor by packing as many instructions into each class as possible. We have an urge to teach everything we know about every pose, particularly after taking an inspiring workshop with a master teacher. I have observed many beginning teachers who chatter non-stop throughout class, a consequence of the lethal mixing of tense nerves and the desire to impress. Students, however, need both time and space to assimilate instructions. Indeed, they become frustrated and agitated when instruction follows without pause. In the face of this onslaught of verbiage, our students' minds cannot stay focused, and switch off, much as our minds switched off during the incessant drone of our math teacher years ago. Therefore, pause between thoughts, between instructions, even between sentences. This gives your students time to absorb and integrate what they have heard, a chance to go inside themselves, reflect, and assimilate what you have said. Also, as every good actor knows, pausing makes the audience eagerly anticipate the next word.
Yoga is about self discovery, about learning who we are. We can only truly learn from what we experience. Therefore, we must allow our students to experience the fact that Sarvangasana (Shoulderstand) improves their ability to hear, ask them to sit quietly in Virasana (Hero Pose) after they come out of the pose, or in a simple crossed-leg position. Ask them to lift their heads, keep their spines erect, close their eyes, and observe the effects of the pose in their bodies. Instruct them to sit quietly, breathe deeply, and feel. Then ask them to tune in to the sounds they are hearing, and experience for themselves that Sarvangasana enhances their ability to listen. In this process, they go inside themselves and experience firsthand what they may have otherwise blindly accepted as fact. They have practiced yoga from inside out, realizing that they are on the path of self-exploration, self-growth, and self-union rather than a path of accomplishing postures. Pausing allows this self-discovery. Modern society is addicted to stimulus and afraid of silence. Our yoga classes must provide a quiet haven, a refuge from the cacophony of society, giving our students perhaps the only chance they have for silence and reflection - a silence we all internally yearn for. Mozart once said, "Music is painted on a canvas of silence. " Let our yogic instructions, too, be painted on the canvas of a silent mind.
© 2008 Aadil Palkhivala
Aadil Palkhivala, world-renowned yoga master, is the founder of Purna Yoga, the owner of the premier yoga studio in the Pacific Northwest, Yoga Centers, the director of The College of Purna Yoga teacher training program, and the author of Fire of Love- For Students of Life, For Teachers of Yoga.
To buy Aadil's new book Fire of Love-For Students of Life, For Teachers of Yoga, please click here: http://clients.mindbodyonline.com/ws.asp?studioid=51&stype=43&sLoc=0
Article Source: http://EzineArticles.com/?expert=Aadil_Palkhivala http://EzineArticles.com/?Teaching-Yoga---Giving-Pause&id=1686928
We often try to do our students a favor by packing as many instructions into each class as possible. We have an urge to teach everything we know about every pose, particularly after taking an inspiring workshop with a master teacher. I have observed many beginning teachers who chatter non-stop throughout class, a consequence of the lethal mixing of tense nerves and the desire to impress. Students, however, need both time and space to assimilate instructions. Indeed, they become frustrated and agitated when instruction follows without pause. In the face of this onslaught of verbiage, our students' minds cannot stay focused, and switch off, much as our minds switched off during the incessant drone of our math teacher years ago. Therefore, pause between thoughts, between instructions, even between sentences. This gives your students time to absorb and integrate what they have heard, a chance to go inside themselves, reflect, and assimilate what you have said. Also, as every good actor knows, pausing makes the audience eagerly anticipate the next word.
Yoga is about self discovery, about learning who we are. We can only truly learn from what we experience. Therefore, we must allow our students to experience the fact that Sarvangasana (Shoulderstand) improves their ability to hear, ask them to sit quietly in Virasana (Hero Pose) after they come out of the pose, or in a simple crossed-leg position. Ask them to lift their heads, keep their spines erect, close their eyes, and observe the effects of the pose in their bodies. Instruct them to sit quietly, breathe deeply, and feel. Then ask them to tune in to the sounds they are hearing, and experience for themselves that Sarvangasana enhances their ability to listen. In this process, they go inside themselves and experience firsthand what they may have otherwise blindly accepted as fact. They have practiced yoga from inside out, realizing that they are on the path of self-exploration, self-growth, and self-union rather than a path of accomplishing postures. Pausing allows this self-discovery. Modern society is addicted to stimulus and afraid of silence. Our yoga classes must provide a quiet haven, a refuge from the cacophony of society, giving our students perhaps the only chance they have for silence and reflection - a silence we all internally yearn for. Mozart once said, "Music is painted on a canvas of silence. " Let our yogic instructions, too, be painted on the canvas of a silent mind.
© 2008 Aadil Palkhivala
Aadil Palkhivala, world-renowned yoga master, is the founder of Purna Yoga, the owner of the premier yoga studio in the Pacific Northwest, Yoga Centers, the director of The College of Purna Yoga teacher training program, and the author of Fire of Love- For Students of Life, For Teachers of Yoga.
To buy Aadil's new book Fire of Love-For Students of Life, For Teachers of Yoga, please click here: http://clients.mindbodyonline.com/ws.asp?studioid=51&stype=43&sLoc=0
Article Source: http://EzineArticles.com/?expert=Aadil_Palkhivala http://EzineArticles.com/?Teaching-Yoga---Giving-Pause&id=1686928
Five Useful Habits to Adopt to Live a Healthy Lifestyle
During a recent yoga lesson with one of my new students, she said she wanted to know what other changes she could make in her daily life to improve her health.
She realised that her yoga practice is just one aspect of living a healthy and happy lifestyle.
To live a holistic and balanced lifestyle, you need to include relaxation, wholesome foods, breathing and positive thinking into your daily routine.
Five Useful Habits To Adopt To Live a Healthy Lifestyle
1. Proper Exercise
Proper Exercise is one of the five basic points of yoga, as taught by Swami Vishnu-devananda, founder and Guru of the International Sivananda Yoga Centre.
Yoga exercises are designed to promote flexibility, strength and balance in the body. In yoga, the physical body is regarded as the vehicle in which the soul lives in on its journey in this lifetime. Yoga exercises are therefore designed to also enhance your spiritual and mental life.
Yoga physical exercises are called Asanas, which means steady pose. As you become more attuned to yoga, you are more able to 'hold' i.e. be in a pose for a longer period of time.
Through the practice of yoga your body becomes more flexible, stronger and supple. The postures bring balance to the body, especially to the muscular-skeletal which supports the body.
Internal organs are gently massaged; muscles gradually release tension to allow new energy to flow through your body.
Yoga exercises focus on developing a strong and supple spine. You may be aware of the saying "you are as young as your spine." The spinal column houses the nervous system. As you stretch and exercise, circulation is increased, which helps to supply and nourish the nerves with a rich supply of nutrients and oxygen.
2. Proper Breathing
In yoga, proper breathing, known as pranayama, means breathing fully, deeply and rhythmically using the whole of your breathing apparatus. Most people use only a fraction of their lung capacity for breathing.
When you practice yoga you learn how to breathe properly. This is a precious gift you give to yourself. When you feel stressed, frustrated and tired a few round of deep yogic breathing helps to recharge your body and clear and calm your mind.
3. Proper Relaxation
We lead stressful, busy and full lives. Many of my yoga students come to yoga as a way to learn how to relax and release stress and tension from their body. During yogic relaxation, you are encouraged to relax in savasan, the corpse pose. This promotes deep physical, emotional and spiritual relaxation.
After a busy day at work, I encourage my students to rest and relax for 10 - 20 minutes when they get home. This helps the body to let go of the stress and tension of the journey home and frantic pace of work.
4. Proper Diet
Yoga encourages you to eat a nutritious diet which is based on eating wholesome, natural and simple foods, e.g. whole grains, fruits, pulses, seeds, sprouted seeds, nuts and vegetables. These foods are easier for the body to digest and have a calming effect on the mind.
5. Positive Thoughts and Meditation
A positive attitude plus the ability to calm and clear your mind is an essential habit to cultivate to help you lead a healthy, balanced life. Meditation is the key to help you achieve this state.
Regular practice of these five habits will help you to live a happy, healthy and relaxed life. It takes time to change, but with regular practice you will live the healthy lifestyle you desire. Let me know how you get on. I would love to hear from you and support you achieve your health goals.
Ntathu Allen, Hatha Yoga Teacher designs personal yoga exercise programmes for beginners. She helps you learn easy yoga postures which improve your flexibility, breathing practices to release stress and meditation techniques to soothe and calm your mind. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga and health newsletter, "Healing for the Soul," full of wellbeing and holistic healing tips and; yoga exercises to energise and nurture your soul.
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Five-Useful-Habits-to-Adopt-to-Live-a-Healthy-Lifestyle&id=1687070
During a recent yoga lesson with one of my new students, she said she wanted to know what other changes she could make in her daily life to improve her health.
She realised that her yoga practice is just one aspect of living a healthy and happy lifestyle.
To live a holistic and balanced lifestyle, you need to include relaxation, wholesome foods, breathing and positive thinking into your daily routine.
Five Useful Habits To Adopt To Live a Healthy Lifestyle
1. Proper Exercise
Proper Exercise is one of the five basic points of yoga, as taught by Swami Vishnu-devananda, founder and Guru of the International Sivananda Yoga Centre.
Yoga exercises are designed to promote flexibility, strength and balance in the body. In yoga, the physical body is regarded as the vehicle in which the soul lives in on its journey in this lifetime. Yoga exercises are therefore designed to also enhance your spiritual and mental life.
Yoga physical exercises are called Asanas, which means steady pose. As you become more attuned to yoga, you are more able to 'hold' i.e. be in a pose for a longer period of time.
Through the practice of yoga your body becomes more flexible, stronger and supple. The postures bring balance to the body, especially to the muscular-skeletal which supports the body.
Internal organs are gently massaged; muscles gradually release tension to allow new energy to flow through your body.
Yoga exercises focus on developing a strong and supple spine. You may be aware of the saying "you are as young as your spine." The spinal column houses the nervous system. As you stretch and exercise, circulation is increased, which helps to supply and nourish the nerves with a rich supply of nutrients and oxygen.
2. Proper Breathing
In yoga, proper breathing, known as pranayama, means breathing fully, deeply and rhythmically using the whole of your breathing apparatus. Most people use only a fraction of their lung capacity for breathing.
When you practice yoga you learn how to breathe properly. This is a precious gift you give to yourself. When you feel stressed, frustrated and tired a few round of deep yogic breathing helps to recharge your body and clear and calm your mind.
3. Proper Relaxation
We lead stressful, busy and full lives. Many of my yoga students come to yoga as a way to learn how to relax and release stress and tension from their body. During yogic relaxation, you are encouraged to relax in savasan, the corpse pose. This promotes deep physical, emotional and spiritual relaxation.
After a busy day at work, I encourage my students to rest and relax for 10 - 20 minutes when they get home. This helps the body to let go of the stress and tension of the journey home and frantic pace of work.
4. Proper Diet
Yoga encourages you to eat a nutritious diet which is based on eating wholesome, natural and simple foods, e.g. whole grains, fruits, pulses, seeds, sprouted seeds, nuts and vegetables. These foods are easier for the body to digest and have a calming effect on the mind.
5. Positive Thoughts and Meditation
A positive attitude plus the ability to calm and clear your mind is an essential habit to cultivate to help you lead a healthy, balanced life. Meditation is the key to help you achieve this state.
Regular practice of these five habits will help you to live a happy, healthy and relaxed life. It takes time to change, but with regular practice you will live the healthy lifestyle you desire. Let me know how you get on. I would love to hear from you and support you achieve your health goals.
Ntathu Allen, Hatha Yoga Teacher designs personal yoga exercise programmes for beginners. She helps you learn easy yoga postures which improve your flexibility, breathing practices to release stress and meditation techniques to soothe and calm your mind. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga and health newsletter, "Healing for the Soul," full of wellbeing and holistic healing tips and; yoga exercises to energise and nurture your soul.
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Five-Useful-Habits-to-Adopt-to-Live-a-Healthy-Lifestyle&id=1687070
Glossary of Keywords Used in Yoga
If you have recently started yoga, you may have come across words or practices which are unfamiliar to you.
The following terms are some of the more popular words you may hear your yoga teacher use in your yoga class.
Asana - this is the term for a yoga posture or yoga pose. It literally means "steady pose."
Being Present - A state of being where you are totally engaged and focused on the person or activity you are involved in at that moment.
Chakra - The word chakra means "wheel". In yoga philosophy, the body consists of a number of minor and major energy centres or wheels of energy. Your energy flows through these energy centres. There are seven main Chakras - The root chakra, the sacral chakra, the solar plexus chakra, the heart chakra, the throat chakra, the third eye/brow chakra and crown chakra.
Chant - A repetition of sacred words and sounds that vibrate within and around the energy centres.
Chin Mudra - a hand mudra, linking the thumb and index finger
Guru - A teacher
Mantra - A sacred syllable, word or phrase used in meditation.
Mudra - Symbolic hand gestures or posture to control prana.
Namaste - A sacred greeting to remember and honour the sacred, the spirit within yourself and others.
Om - is also sometimes spelled Aum. Many yoga classes begin and end with the class sitting cross-legged, eyes closed chanting Om 3 times. Om is regarded as the original sound of creation. When you repeat it, you are in effect aligning yourself with the spirit of creation.
Pranayama - Control of the breath, a breathing exercise
Shanti - Peace
Spiritual - Of the spirit or the soul
Surya Namaskar - The Sun Salutation
Yoga - Union, to yoke
Yogi, one who practices yoga
I hope you find these terms useful in deepening your understanding of yoga.
Namaste.
Ntathu Allen, Hatha Yoga Teacher works with women who want a richer, more fulfilling life for themselves and their families. She inspires and supports you to take time-out from your busy schedule to care for and nurture your mind, body and soul. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga Inspires newsletter,
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Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Glossary-of-Keywords-Used-in-Yoga&id=1699781
If you have recently started yoga, you may have come across words or practices which are unfamiliar to you.
The following terms are some of the more popular words you may hear your yoga teacher use in your yoga class.
Asana - this is the term for a yoga posture or yoga pose. It literally means "steady pose."
Being Present - A state of being where you are totally engaged and focused on the person or activity you are involved in at that moment.
Chakra - The word chakra means "wheel". In yoga philosophy, the body consists of a number of minor and major energy centres or wheels of energy. Your energy flows through these energy centres. There are seven main Chakras - The root chakra, the sacral chakra, the solar plexus chakra, the heart chakra, the throat chakra, the third eye/brow chakra and crown chakra.
Chant - A repetition of sacred words and sounds that vibrate within and around the energy centres.
Chin Mudra - a hand mudra, linking the thumb and index finger
Guru - A teacher
Mantra - A sacred syllable, word or phrase used in meditation.
Mudra - Symbolic hand gestures or posture to control prana.
Namaste - A sacred greeting to remember and honour the sacred, the spirit within yourself and others.
Om - is also sometimes spelled Aum. Many yoga classes begin and end with the class sitting cross-legged, eyes closed chanting Om 3 times. Om is regarded as the original sound of creation. When you repeat it, you are in effect aligning yourself with the spirit of creation.
Pranayama - Control of the breath, a breathing exercise
Shanti - Peace
Spiritual - Of the spirit or the soul
Surya Namaskar - The Sun Salutation
Yoga - Union, to yoke
Yogi, one who practices yoga
I hope you find these terms useful in deepening your understanding of yoga.
Namaste.
Ntathu Allen, Hatha Yoga Teacher works with women who want a richer, more fulfilling life for themselves and their families. She inspires and supports you to take time-out from your busy schedule to care for and nurture your mind, body and soul. To find out more go to:> http://www.yogainspires.co.uk and sign up for your free monthly yoga Inspires newsletter,
=============
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Glossary-of-Keywords-Used-in-Yoga&id=1699781
Four Essential Yoga Breathing Exercises to Cleanse and Strengthen Your Body
In yoga, breath awareness forms the key of good practice. Breathing exercises, known as pranayama, are used to cleanse and strengthen the body. The breath, known as prana or life-force is the link between the mind and the body.
As you practice your breathing exercises, you will notice your mind feels calmer, steadier and you are more able to focus.
If you are new to yoga, it is essential you learn how to breathe correctly. To help you gain a better understanding of your breath, try the following breathing exercises.
Four Essential Yoga Breathing Exercises
1. Abdominal Breathing
Lie flat on your back with your arms and legs apart. Close your eyes. Have your feet about 2 feet apart, ankles falling to the side, have your arms about 6 - 12 inches from the body, palms facing upwards, keep your lower back flat on the floor, tuck the chin in slightly, so your neck is nice and long, relax the jaw.
Become aware of your breath, allow your breath to be slow and steady.
As you inhale, feel the abdomen rise slowly. As you exhale, feel the abdomen sink down.
2. Full Yogic Breathing
To check you are breathing correctly, sit in a cross-legged position.
Place your right hand on your upper chest and your left hand on your abdomen.
Inhale deep into your abdomen, feel your left hand rise up. Keep breathing in into your lower chest and then upper chest, feeling your right hand rise as he ribs expand.
Reverse the process as you breathe out, releasing air from the upper chest first, then the lower chest, then the abdomen.
Repeat this cycle for 3- 5 rounds.
3. Alternate Nostril Breathing (Anuloma Viloma)
Sit in a comfortable cross-legged position, spine straight, body relaxed.
Turn your attention to your right hand, bend the index and middle finger into the palm. The thumb, ring and little finger are up (this position is known as Vishnu Mudra. The thumb is used to close the right nostril, the ring and little finger the left nostril.
Close the right nostril with your thumb, and inhale through the left nostril to a count of four.
Close both nostrils and hold the breathe to a count of 16.
Release your thumb and exhale through the right nostril to a count of eight
Inhale through the right nostril to a count of four.
Close both nostrils and hold breath to a count of 16.
Release your fingers and exhale through the left nostril to a count of eight.
Repeat this cycle 5 - 10 rounds daily.
4. Yogic Cleansing Breath
Sitting comfortable, spine straight. Gently close your eyes.
Breathe in slowly through your nose for a count of three.
Slowly breathe out, through your nose for a count of 6
Repeat this pattern for 3 - 7 more times.
Relax
Once you have experienced the therapeutic benefits of doing these breathing exercises, you will feel so much clearer and fitter. Try and make them a regular part of your daily yoga practice to help you cleanse and strengthen your body.
Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to:> http://www.yogainspires.co.uk and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Four-Essential-Yoga-Breathing-Exercises-to-Cleanse-and-Strengthen-Your-Body&id=1725643
In yoga, breath awareness forms the key of good practice. Breathing exercises, known as pranayama, are used to cleanse and strengthen the body. The breath, known as prana or life-force is the link between the mind and the body.
As you practice your breathing exercises, you will notice your mind feels calmer, steadier and you are more able to focus.
If you are new to yoga, it is essential you learn how to breathe correctly. To help you gain a better understanding of your breath, try the following breathing exercises.
Four Essential Yoga Breathing Exercises
1. Abdominal Breathing
Lie flat on your back with your arms and legs apart. Close your eyes. Have your feet about 2 feet apart, ankles falling to the side, have your arms about 6 - 12 inches from the body, palms facing upwards, keep your lower back flat on the floor, tuck the chin in slightly, so your neck is nice and long, relax the jaw.
Become aware of your breath, allow your breath to be slow and steady.
As you inhale, feel the abdomen rise slowly. As you exhale, feel the abdomen sink down.
2. Full Yogic Breathing
To check you are breathing correctly, sit in a cross-legged position.
Place your right hand on your upper chest and your left hand on your abdomen.
Inhale deep into your abdomen, feel your left hand rise up. Keep breathing in into your lower chest and then upper chest, feeling your right hand rise as he ribs expand.
Reverse the process as you breathe out, releasing air from the upper chest first, then the lower chest, then the abdomen.
Repeat this cycle for 3- 5 rounds.
3. Alternate Nostril Breathing (Anuloma Viloma)
Sit in a comfortable cross-legged position, spine straight, body relaxed.
Turn your attention to your right hand, bend the index and middle finger into the palm. The thumb, ring and little finger are up (this position is known as Vishnu Mudra. The thumb is used to close the right nostril, the ring and little finger the left nostril.
Close the right nostril with your thumb, and inhale through the left nostril to a count of four.
Close both nostrils and hold the breathe to a count of 16.
Release your thumb and exhale through the right nostril to a count of eight
Inhale through the right nostril to a count of four.
Close both nostrils and hold breath to a count of 16.
Release your fingers and exhale through the left nostril to a count of eight.
Repeat this cycle 5 - 10 rounds daily.
4. Yogic Cleansing Breath
Sitting comfortable, spine straight. Gently close your eyes.
Breathe in slowly through your nose for a count of three.
Slowly breathe out, through your nose for a count of 6
Repeat this pattern for 3 - 7 more times.
Relax
Once you have experienced the therapeutic benefits of doing these breathing exercises, you will feel so much clearer and fitter. Try and make them a regular part of your daily yoga practice to help you cleanse and strengthen your body.
Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to:> http://www.yogainspires.co.uk and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Four-Essential-Yoga-Breathing-Exercises-to-Cleanse-and-Strengthen-Your-Body&id=1725643
Six Yoga Props to Help Deepen Your Practice
Beginner yoga students often find it difficult to get into certain poses. To support you in your practice, you can use a "yoga prop." Yoga props are support tools which help you get into and stay longer in a certain pose. They are also useful for students who may have tight muscles or recovering from illness
Even more experienced yogis Here are some of the more common props or tools used in yoga.
1. Yoga Mat
Although not technically seen as a yoga prop, a good quality yoga mat is essential. Yoga mats come in a variety of sizes, styles and colours. Yoga mats can be made from organic, natural fibres which have been made with little impact on the environment, to man-made plastic mats. What ever style, type of mat you use, please make sure, it has a non-slip surface and is padded.
2. Yoga Relaxation Eyebags
Yoga eyebags can be made infused with lavender to promote a
deeper relaxation.
You simply place them over your eyes to block out light when you are
laying down in relaxation pose.
3. Yoga
Blocks
If you have tight hamstrings or a stiff back, you may find it uncomfortable to sit on the mat. To help ease and support you can sit on a block. This helps to lift the pelvis up and lengthen and support the back which makes it easier for you to sit cross-legged on the mat.
4. Strap
Straps are very useful to help you "stretch that extra bit more" in a challenging pose, for example in the seated forward bend you can place a strap around the soles of your feet and hold the strap as you stretch forward.
5. Sandbag
This is an interesting prop to use. You place a sandbag on parts of the body, this helps to deepen your posture.
6. A Chair
Absolutely essential for students who are very inflexible, maybe overweight, disabled or elderly people who are exercising for the first time. Seated yoga enables you to do the same pose as the rest of your class, participate at your own level and still be part of a regular class example, you can do seated cobra whilst the rest of the class does the full floor yoga pose.
If you feel too old, stiff or disabled in some way, try to use a yoga prop. it will give you the extra support and assistance you may need to deepen your yoga practice.
Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to: http://www.yogainspires.co.uk and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.
Email: [mailto:ntathu@yogainspires.co.uk]ntathu@yogainspires.co.uk http://www.yogainspires.co.uk
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Six-Yoga-Props-to-Help-Deepen-Your-Practice&id=1742119
Beginner yoga students often find it difficult to get into certain poses. To support you in your practice, you can use a "yoga prop." Yoga props are support tools which help you get into and stay longer in a certain pose. They are also useful for students who may have tight muscles or recovering from illness
Even more experienced yogis Here are some of the more common props or tools used in yoga.
1. Yoga Mat
Although not technically seen as a yoga prop, a good quality yoga mat is essential. Yoga mats come in a variety of sizes, styles and colours. Yoga mats can be made from organic, natural fibres which have been made with little impact on the environment, to man-made plastic mats. What ever style, type of mat you use, please make sure, it has a non-slip surface and is padded.
2. Yoga Relaxation Eyebags
Yoga eyebags can be made infused with lavender to promote a
deeper relaxation.
You simply place them over your eyes to block out light when you are
laying down in relaxation pose.
3. Yoga
BlocksIf you have tight hamstrings or a stiff back, you may find it uncomfortable to sit on the mat. To help ease and support you can sit on a block. This helps to lift the pelvis up and lengthen and support the back which makes it easier for you to sit cross-legged on the mat.
4. Strap
Straps are very useful to help you "stretch that extra bit more" in a challenging pose, for example in the seated forward bend you can place a strap around the soles of your feet and hold the strap as you stretch forward.
5. Sandbag
This is an interesting prop to use. You place a sandbag on parts of the body, this helps to deepen your posture.
6. A Chair
Absolutely essential for students who are very inflexible, maybe overweight, disabled or elderly people who are exercising for the first time. Seated yoga enables you to do the same pose as the rest of your class, participate at your own level and still be part of a regular class example, you can do seated cobra whilst the rest of the class does the full floor yoga pose.
If you feel too old, stiff or disabled in some way, try to use a yoga prop. it will give you the extra support and assistance you may need to deepen your yoga practice.
Ntathu Allen, Yoga and Meditation Teacher works with women who want a richer, more fulfilling life for themselves and their families. She teaches you easy yoga postures, meditation practices and relaxation techniques to help you live a healthier, wealthier and happier stress-free life. To find out more go to: http://www.yogainspires.co.uk and sign up for your copy of Ntathu's free monthly yoga Inspires enewsletter. The newsletter contains a goldmine of tips, techniques and strategies you can use to become healthier, wealthier and happier.
Email: [mailto:ntathu@yogainspires.co.uk]ntathu@yogainspires.co.uk http://www.yogainspires.co.uk
Article Source: http://EzineArticles.com/?expert=Ntathu_Allen http://EzineArticles.com/?Yoga-For-Beginners---Six-Yoga-Props-to-Help-Deepen-Your-Practice&id=1742119
How to Do Simple Yoga
Contrary to the popular belief, doing yoga does not necessarily require you to subscribe to the whole new age trend. There are simple yoga techniques you can follow for the mere purpose of physical fitness and relaxation. Yoga is all about inertia which is, after all, a fundamental law of nature. Maintaining a healthy body does not require you to exert any effort-you can just sit back and relax and let nature do that for you.
In this article are two of the simplest techniques you can practice if you want to try doing yoga for health purposes. The first one is the movements of the joints also known as sandhichalana. This technique will allow you to exercise your every joint in full movement. The second one is the hatha yoga which is done chiefly to reduce tension and stress.
The sandhichalana yoga shall take you about three or more minutes to perform. You only need to find a comfortable space where you can sit with your legs stretched out together in front of the body. Once you're ready, you can start doing the first joint exercise which involves the movement of your hands. While doing this, make sure that you maintain a good neck and back posture.
What you need to do is stretch out your arms parallel to your legs with the palms facing down. You have to maintain a distance of nine to twelve inches in between your hands. On this position, you can simply stretch your fingers out so that your palms are opened and then close it afterwards as if forming a tight fist. Repeat this movement ten to twelve times, still, with the palms facing down. After this, you can proceed to wrist movements.
This time around, you only need to keep the palms and fingers loosely in front of you. You only need to move your hands up and down at the wrist, seven to ten times. After which, turn your arms sideward so that the palms are facing each other and repeat the movements of the wrist for another seven to ten times. Turn the palms facing upward, this time, and repeat the same wrist movements seven to ten times as well. Close the wrist exercises with a full rotation of the hands, ten times each in clockwise and counter-clockwise.
Now you can proceed with exercising your elbow joints by moving them ten times vertically and another ten times horizontally. And for a full hand joint movement, end by moving your shoulder joints as if you are rowing a boat. Again, you must not move your legs and your back while doing the joint exercises.
Other joint exercises shall involve the movement of your neck, lower limbs and knee joints. These can be performed also in a sitting position but this time, it is advised that you consult with a yoga instructor to provide you with a basic step-by-step lesson on how to practice yoga properly.
End your simple yoga session with a simple breathing exercise also known as the hatha yoga. This yoga technique can be done relatively anywhere possible as this is merely about controlling your breathing. Start it off by holding your breath deeply in five seconds and letting it out. Repeat this at once and relax for a moment. After that, try to control your breathing by filling up one-third of your lungs with air so that your tummy blows up like a balloon. Let it out. Breathe in two-thirds of your lung capacity so that your tummy blows up and your rib cage opens up. Let it out. Lastly, fill up your lungs with as much air as you can so that your tummy blows up, your rib cage expands, and your shoulders go upwards as if touching your ears with it. Exhale. Repeat this process as much as you want to and as much as you can.
In doing yoga techniques, you have to keep in mind that yoga is all about relaxing and proper breathing. Giving yourself some time to do this in the midst of your everyday routine will ensure a sound mind and a healthy body.
The Yoga Guru http://yogaguideblog.com
Article Source: http://EzineArticles.com/?expert=Bran_Ch http://EzineArticles.com/?How-to-Do-Simple-Yoga&id=1760615
Contrary to the popular belief, doing yoga does not necessarily require you to subscribe to the whole new age trend. There are simple yoga techniques you can follow for the mere purpose of physical fitness and relaxation. Yoga is all about inertia which is, after all, a fundamental law of nature. Maintaining a healthy body does not require you to exert any effort-you can just sit back and relax and let nature do that for you.
In this article are two of the simplest techniques you can practice if you want to try doing yoga for health purposes. The first one is the movements of the joints also known as sandhichalana. This technique will allow you to exercise your every joint in full movement. The second one is the hatha yoga which is done chiefly to reduce tension and stress.
The sandhichalana yoga shall take you about three or more minutes to perform. You only need to find a comfortable space where you can sit with your legs stretched out together in front of the body. Once you're ready, you can start doing the first joint exercise which involves the movement of your hands. While doing this, make sure that you maintain a good neck and back posture.
What you need to do is stretch out your arms parallel to your legs with the palms facing down. You have to maintain a distance of nine to twelve inches in between your hands. On this position, you can simply stretch your fingers out so that your palms are opened and then close it afterwards as if forming a tight fist. Repeat this movement ten to twelve times, still, with the palms facing down. After this, you can proceed to wrist movements.
This time around, you only need to keep the palms and fingers loosely in front of you. You only need to move your hands up and down at the wrist, seven to ten times. After which, turn your arms sideward so that the palms are facing each other and repeat the movements of the wrist for another seven to ten times. Turn the palms facing upward, this time, and repeat the same wrist movements seven to ten times as well. Close the wrist exercises with a full rotation of the hands, ten times each in clockwise and counter-clockwise.
Now you can proceed with exercising your elbow joints by moving them ten times vertically and another ten times horizontally. And for a full hand joint movement, end by moving your shoulder joints as if you are rowing a boat. Again, you must not move your legs and your back while doing the joint exercises.
Other joint exercises shall involve the movement of your neck, lower limbs and knee joints. These can be performed also in a sitting position but this time, it is advised that you consult with a yoga instructor to provide you with a basic step-by-step lesson on how to practice yoga properly.
End your simple yoga session with a simple breathing exercise also known as the hatha yoga. This yoga technique can be done relatively anywhere possible as this is merely about controlling your breathing. Start it off by holding your breath deeply in five seconds and letting it out. Repeat this at once and relax for a moment. After that, try to control your breathing by filling up one-third of your lungs with air so that your tummy blows up like a balloon. Let it out. Breathe in two-thirds of your lung capacity so that your tummy blows up and your rib cage opens up. Let it out. Lastly, fill up your lungs with as much air as you can so that your tummy blows up, your rib cage expands, and your shoulders go upwards as if touching your ears with it. Exhale. Repeat this process as much as you want to and as much as you can.
In doing yoga techniques, you have to keep in mind that yoga is all about relaxing and proper breathing. Giving yourself some time to do this in the midst of your everyday routine will ensure a sound mind and a healthy body.
The Yoga Guru http://yogaguideblog.com
Article Source: http://EzineArticles.com/?expert=Bran_Ch http://EzineArticles.com/?How-to-Do-Simple-Yoga&id=1760615
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