Use Yoga to Improve Your Health and Well Being
From its Indian origins as far back as 4000 years ago, yoga has been continually practised but it is only in the present century that its use has become more widespread. Yoga has an effect on the whole person,combining the physical, mental and spiritual sides. The word 'yoga' is derived from a Sanskrit word that means 'yoke' or 'union' and thus reflects on the practises of yoga being total in effect. For many hundreds of years in India, only a select few, such as philosophers and like-minded people with their disciples followed the way of life that yoga dictated. The leaders were known as 'yogis' and it was they who taught their followers by passing on their accumulated knowledge. These small groups of people dwelt in caves or woods, or sometimes a yogi would live like a hermit. Yoga has had quite far reaching effects over many hundreds of years in India.
The basics of yoga were defined by a yogi called Patanjali who lived about 300BC. He was a very well respected teacher and commanded great influence at that time and his classification is one that is used now. He established the fact of yoga being separated into eight different parts. The first two concern a person's lifestyle, which should be serene with the days spent in contemplation, study, maintaining cleanliness and living very simply and at peace with others. Anything that involves avarice or greed or is harmful to others has to be avoided. The third and fourth parts are concerned with physical matters and list a number of exercises that are designed to promote peace and infuse energy into both the mind and the body. The remaining four sections are concerned with the advancement of a person's soul or spirit and mental faculties by being able to isolate himself or herself from outside worries and normal life, contemplation and broadening mental faculties with the ultimate knowledge known as somadhi. Mentally, this is a complete change that gives final realisation of existence. Much more recently, yoga became available in India to everyone, in complete contrast to centuries ago.
Nowadays, the practice of yoga is not restricted to India alone, with millions of people worldwide being followers. There are five different types of yoga: raja, jnana, karma, bakti and hatha. It is this last system that is known in the west and it involves the use of exercises and positions. The other methods concentrate on matters, such as control over the mind, appreciation and intelligence or a morally correct way of life. These other methods are regarded as being of equal importance by the person completely committed to yoga as a way of life. Many people have little or no spiritual feeling. However, the basic belief in yoga is the importance of mental attitudes in establishing the physical from exercise.
In yoga it is believed that the body's essence of life (prana), is contained in the breath. Through a change in the way of breathing there can be a beneficial effect on the general health. If a person is in a heightened, emotional condition, or similar state, this will have an effect on the breathing. Therefore, if the breathing is controlled or altered, this should promote joint feelings of peace or calm, both mentally and emotionally. There is a variety of exercises and each promotes different types of breathing, such as the rib cage, shoulder and diaphragm. Some of the movements and stances in use were originally devised from the observations of animals, since they appeared to be adept at relaxation and moved with minimum effort. These stances which are maintained for one two minutes, aim to increase freedom of movement and make the person aware of the various parts of the body and any stress that may be present. It is not intended that they be physically tiring or that the person should 'show off' in front of others. The aim is to concentrate on self knowledge.
It is recommended to follow some simple rules when practising yoga. First use a fully qualified therapist and practise daily if at all possible. It is always best that yoga is undertaken before mealtimes but if this is not possible then three hours must elapse after a large meal or one hour after a light meal. Comfortable clothes are essential and a folded blanket or thick rug should be placed on the ground as the base. Before commencing yoga have a bath or shower and repeat this afterwards to gain the maximum benefit. If the bladder or bowels are full it is not advisable to do yoga. Should the person have been outside on a hot or sunny day it is not recommended that yoga is practised straight afterwards, as feelings of sickness or dizziness may occur.
Yoga is believed to be of benefit to anyone, providing that they possess determination and patience. If a person has certain physical limitations then these must be taken into account with regard to their expectation but there is no age barrier. If you suffer from stress or disorder in your lives, teachers believe that you are in greater need of harmony and peace. Yoga was used in the main to encourage health in the physical and mental states and thereby act as a preventative therapy. Tension or stress was one of the main disorders for which it was used but nowadays it has been used for differing disorders hypertension, bronchitis, back pain, headaches, asthma, heart disorders, premenstrual tension and an acid stomach. Trials have also been conducted to assess its potential in treating some illnesses such as multiple sclerosis, cerebral palsy, osteoporosis, rheumatoid arthritis and depression experienced after childbirth. Since the effects of tension are often shown by the tightening and contraction of muscles, the stretching exercises that are performed in yoga are able to release it. Also, being aware of each muscle as it is stretched encourages the person to mentally lose any stress or problems with which they have been beset. Suppleness is developed by the exercises through the use of the bending and twisting actions. This will help to maintain healthy joints, particularly for those people who lead inactive lives.
There should be no strain felt and after practise some or all of them can be done in order. As mentioned previously, it is best to check with a qualified therapist if the person is an expectant mother, suffers from hypertension, is overweight or is having their monthly period.
I have already mentioned that yoga has been used to treat some illnesses, such as rheumatoid arthritis and if a person has such a severe disorder, then a highly skilled and experienced therapist is essential. Since this form of yoga, known as therapeutic yoga, is new there is a limited number of suitably experienced therapists available. For those who wish to use yoga to maintain mental and physical health, joining a class with an instructor is perhaps the best way to proceed, so the exercises are performed correctly and any lapses in concentration can be corrected. These classes last usually in the region of an hour and are separated into sessions for beginners and those who are more proficient. Proficiency and progress are achieved by frequent practice, which can be done at home between lessons.
Most doctors now regard yoga as a type of exercise that is of benefit, although a few will recommend that patients refer to yoga practitioners. However, if a specific disorder is to be treated, it is very important that the ailment should first be seen by a doctor.
Andrew Tomkinson is an experienced writer of articles on health related subjects. He also recommends many fitness, health and nutrition products and services to improve your lifestyle and well being. Do you want to be healthier, have a better quality of life and take full advantage of the opportunities open to you? GO HERE - http://www.fitnesshealthnutrition.org
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Monday, January 19, 2009
Six Branches of Yoga
Yoga is an ancient tradition from the Eastern world, and these oldest practitioners tended to look at yoga as a tree with six branches. What all six have in common are the asanas (the physical positions and movements), Pranayama (the structured breathing or breath control), meditation and a strong moral code.
1. Hatha Yoga
In Indian, "ha" means sun and "tha" means moon. Hatha yoga refers to these twin energy channels in the body. Its goal is to prepare the body for the more pure state of meditation to come in the 2nd branch. Hatha yoga was brought to us by an Indian yogi attempting to purify the body to make it fit for higher meditation. Western yoga is almost completely the Hatha yoga branch, and Westerners find mental and physical comfort in the first branch alone.
2. Raja Yoga
Raja and Hatha Yoga are highly interrelated. Raja means "royal" in Indian, and in the royal tradition, this branch of yoga has eight included branches as follows:
- niyama - self discipline - asana - positions - pranayama - breath control - pratyahara - sensory deprivation - dharana - meditation - samadhi - ecstasy
Raja yoga is often practiced by religious leaders and monastery dwellers. However, anyone can find benefits in the practice of raja yoga.
3. Karma Yoga
The basic teaching of karma yoga is that what we do and how we behave today will influence our happiness and fulfilment in the future, or a future lifetime. Understanding this cosmic principle helps us to create our current environment with love and positivity in order to forestall negativity in our future. Practitioners of karma yoga lead a life of selfless devotion and service to those less fortunate.
4. Bhakti Yoga
Bhakti is a Sanskrit term meaning love of God and mankind. Practice of bhakti involves controlling and channeling emotions and having tolerance for all who come into our lives.
5. Jnana Yoga
Jnana yoga is the branch of the intellect. Practitioners pursue scholarly paths, usually those of yoga masters or other spiritual traditions. In our Western religious culture, the Jnana yoga practitioner may be likened to the Jesuit priest, the Kabala scholars or Benedictine monks.
6. Tantra Yoga
Tantra yoga prioritizes ritual as the best way to experience the divine. The Sanskrit word tantra translates to weave or loom. Rituals in everyday life lead to a recognition of the divine in everyday life which leads, in turn, to a reverent attitude in everyday actions.
Tantra yoga is the most misunderstood of the six branches. The ancient book, "The Kama Sutra" is a well-known example of this misunderstanding of the real goal of tantra yoga. It is a book of sexual positions and techniques, and in Westernized yoga tradition, tantra yoga has become associated almost exclusively with these published sexual practices. Worldwide, however, most schools teaching this branch of yoga recommend celibacy.
When finally understood by Westerners, tantra's ritualizations of everyday events appeal to them. Western civilizations tend to make rituals of everyday events anyway - births, deaths, weddings, going to church, forming clubs, and all the many various ceremonies and celebrations commonly held are all tightly related to tantra yoga rituals.
One of the best things about the six branches of yoga is that you are not limited to just one, or to a series. You can pick and choose what you want to practice when. Follow your own path using yoga as your toolbox.
Michael RussellYour Independent guide to [http://yoga.tips-and-gear.com/]Yoga
Article Source: http://EzineArticles.com/?expert=Michael_Russell http://EzineArticles.com/?Six-Branches-of-Yoga&id=636724
Yoga is an ancient tradition from the Eastern world, and these oldest practitioners tended to look at yoga as a tree with six branches. What all six have in common are the asanas (the physical positions and movements), Pranayama (the structured breathing or breath control), meditation and a strong moral code.
1. Hatha Yoga
In Indian, "ha" means sun and "tha" means moon. Hatha yoga refers to these twin energy channels in the body. Its goal is to prepare the body for the more pure state of meditation to come in the 2nd branch. Hatha yoga was brought to us by an Indian yogi attempting to purify the body to make it fit for higher meditation. Western yoga is almost completely the Hatha yoga branch, and Westerners find mental and physical comfort in the first branch alone.
2. Raja Yoga
Raja and Hatha Yoga are highly interrelated. Raja means "royal" in Indian, and in the royal tradition, this branch of yoga has eight included branches as follows:
- niyama - self discipline - asana - positions - pranayama - breath control - pratyahara - sensory deprivation - dharana - meditation - samadhi - ecstasy
Raja yoga is often practiced by religious leaders and monastery dwellers. However, anyone can find benefits in the practice of raja yoga.
3. Karma Yoga
The basic teaching of karma yoga is that what we do and how we behave today will influence our happiness and fulfilment in the future, or a future lifetime. Understanding this cosmic principle helps us to create our current environment with love and positivity in order to forestall negativity in our future. Practitioners of karma yoga lead a life of selfless devotion and service to those less fortunate.
4. Bhakti Yoga
Bhakti is a Sanskrit term meaning love of God and mankind. Practice of bhakti involves controlling and channeling emotions and having tolerance for all who come into our lives.
5. Jnana Yoga
Jnana yoga is the branch of the intellect. Practitioners pursue scholarly paths, usually those of yoga masters or other spiritual traditions. In our Western religious culture, the Jnana yoga practitioner may be likened to the Jesuit priest, the Kabala scholars or Benedictine monks.
6. Tantra Yoga
Tantra yoga prioritizes ritual as the best way to experience the divine. The Sanskrit word tantra translates to weave or loom. Rituals in everyday life lead to a recognition of the divine in everyday life which leads, in turn, to a reverent attitude in everyday actions.
Tantra yoga is the most misunderstood of the six branches. The ancient book, "The Kama Sutra" is a well-known example of this misunderstanding of the real goal of tantra yoga. It is a book of sexual positions and techniques, and in Westernized yoga tradition, tantra yoga has become associated almost exclusively with these published sexual practices. Worldwide, however, most schools teaching this branch of yoga recommend celibacy.
When finally understood by Westerners, tantra's ritualizations of everyday events appeal to them. Western civilizations tend to make rituals of everyday events anyway - births, deaths, weddings, going to church, forming clubs, and all the many various ceremonies and celebrations commonly held are all tightly related to tantra yoga rituals.
One of the best things about the six branches of yoga is that you are not limited to just one, or to a series. You can pick and choose what you want to practice when. Follow your own path using yoga as your toolbox.
Michael RussellYour Independent guide to [http://yoga.tips-and-gear.com/]Yoga
Article Source: http://EzineArticles.com/?expert=Michael_Russell http://EzineArticles.com/?Six-Branches-of-Yoga&id=636724
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
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
Prenatal Yoga For Women
What is it? As many may know by now, or not, the word 'Yoga' is derived from an ancient Indian word which translates into "union". Yoga is a practice of poses and postures connected to the development of a person's body strength and flexibility. Different poses or postures have, in themselves, different benefits.
Although it may look easy to a stranger's eye, the alignment of postures are physically challenging for beginners, many of them may giggle at the awkwardness of their posture. I've personally thought and still think that yoga is a slow activity yet I find myself sweating profusely than any other sport that I've tried.
Prenatal Yoga (also known as pregnancy yoga) helps a pregnant mother to 'slow down', literally. During pregnancy, there will be many changes taking place in the human (mother's) body. Hormonal changes, circulatory system changes, respiratory changes, body temperature changes to name a few.
Prenatal Yoga helps and encourages women to adapt to these changes in a positive manner - positive growth. The yoga stretches and poses help in strengthening the birthing muscles, improves blood circulation, reduces backache that are common among pregnant women, reduces anxiety and postpartum yoga quickens the recovery process.
Mental Power
Yoga itself is a physical practice but it starts and ends with the mind. Firstly, free your mind and do not think of anything else during your yoga sessions. Keep in mind that you DO NOT HAVE TO worry about chores, responsibilities and a hundred other things. The priority is me, myself and I.
Second of all, be patient. Yoga is not a get-healthy-quick scheme. Yoga is health program by means of determination, persistence and perseverance. Results may not show immediately as it varies from individuals but the one thing that is certain; the most profound results of yoga are achieved after sometime and not the early stages of practice.
Last but not least, consistent by frequency is the key of yoga. Do it every day and make sure that you do it. Yoga cannot work under 'do-whenever-I-feel-like' circumstances, the right momentum is required.
Common Techniques
There are few common techniques that are recommended for pregnancy. DO NOT ATTEMPT WITHOUT FIRST SEEKING EXPERT ADVICE - I'm merely showing what it's about.
Backbend - Known as the bridge pose, is to lie on your back and bend your knees thereby lifting our hips by the strength of your thighs. This technique or posture strengthens your spine and thus spinal flexibility.
Cat and Cow Stretch - is to pose on all fours (hands and legs) like how a toddler crawls. Keep your spine straightened as a neutral pose. Cow stretch is done by attempting to look at the ceiling by first movement of the tail bone then the spine and finally the neck. Cat stretch is the opposite movement of cow stretch, attempting to look at your abdomen/stomach by first moving the tailbone, followed by spine then neck. Repeat poses alternately.
These are good for beginners to start with. For other poses, seek appropriate instructions:
Cobbler's pose, extended triangle pose, goddess pose, half-moon pose, knee to ankle pose, pelvic tilts and one-legged pigeon pose.
What is it? As many may know by now, or not, the word 'Yoga' is derived from an ancient Indian word which translates into "union". Yoga is a practice of poses and postures connected to the development of a person's body strength and flexibility. Different poses or postures have, in themselves, different benefits.
Although it may look easy to a stranger's eye, the alignment of postures are physically challenging for beginners, many of them may giggle at the awkwardness of their posture. I've personally thought and still think that yoga is a slow activity yet I find myself sweating profusely than any other sport that I've tried.
Prenatal Yoga (also known as pregnancy yoga) helps a pregnant mother to 'slow down', literally. During pregnancy, there will be many changes taking place in the human (mother's) body. Hormonal changes, circulatory system changes, respiratory changes, body temperature changes to name a few.
Prenatal Yoga helps and encourages women to adapt to these changes in a positive manner - positive growth. The yoga stretches and poses help in strengthening the birthing muscles, improves blood circulation, reduces backache that are common among pregnant women, reduces anxiety and postpartum yoga quickens the recovery process.
Mental Power
Yoga itself is a physical practice but it starts and ends with the mind. Firstly, free your mind and do not think of anything else during your yoga sessions. Keep in mind that you DO NOT HAVE TO worry about chores, responsibilities and a hundred other things. The priority is me, myself and I.
Second of all, be patient. Yoga is not a get-healthy-quick scheme. Yoga is health program by means of determination, persistence and perseverance. Results may not show immediately as it varies from individuals but the one thing that is certain; the most profound results of yoga are achieved after sometime and not the early stages of practice.
Last but not least, consistent by frequency is the key of yoga. Do it every day and make sure that you do it. Yoga cannot work under 'do-whenever-I-feel-like' circumstances, the right momentum is required.
Common Techniques
There are few common techniques that are recommended for pregnancy. DO NOT ATTEMPT WITHOUT FIRST SEEKING EXPERT ADVICE - I'm merely showing what it's about.
Backbend - Known as the bridge pose, is to lie on your back and bend your knees thereby lifting our hips by the strength of your thighs. This technique or posture strengthens your spine and thus spinal flexibility.
Cat and Cow Stretch - is to pose on all fours (hands and legs) like how a toddler crawls. Keep your spine straightened as a neutral pose. Cow stretch is done by attempting to look at the ceiling by first movement of the tail bone then the spine and finally the neck. Cat stretch is the opposite movement of cow stretch, attempting to look at your abdomen/stomach by first moving the tailbone, followed by spine then neck. Repeat poses alternately.
These are good for beginners to start with. For other poses, seek appropriate instructions:
Cobbler's pose, extended triangle pose, goddess pose, half-moon pose, knee to ankle pose, pelvic tilts and one-legged pigeon pose.
The Wonderful Benefits Derived From Yoga For Women
Because women have also had a tendency to be more emotional than men, and emotional pressure and stress can have a profound effect on a woman's health. It's been proven many times that emotional distress can translate into various illnesses or physical weakness. Factor such as hormonal change can also have an affect on a woman's health. For this reason many women find yoga is an excellent solution to these health issues that to some extent are unavoidable.
As a woman progresses through her life, different issues can arise. Many women suffer extensively from premenstrual syndrome and menstrual cramps. Menopause incorporates substantial hormonal changes, and can often lead to increased levels of stress for women. Pregnancy is another major change in a woman's life, bringing with it change and stress to the body. During pregnancy it's also possible that health problems of the mother can be reflected in the health of the baby, so naturally the mother wants to be as healthy as possible for the whole pregnancy. Yoga is a great solution to these varied issues, making it easier for women to deal with these health obstacles through their lives.
It's quite common for women to prepare for the last months of pregnancy and labor using yoga. Every mother wants to deliver her baby without any type of complication, and being fit and healthy is a big part of helping that to happen. Certain yoga poses, including the cat pose and the fish yoga pose, are excellent for assisting the mother to develop both the physical strength and mental focus required for labor. Yoga has also been shown to reduce the effects of other pregnancy issues, including morning sickness. Many yoga stretches help to relax and strengthen the pelvic muscles, which makes them function more effectively during birth. And yoga breathing techniques can be used during birth to help the mother focus on the delivery rather than any pain involved in giving birth.
Having a young baby can be very tiring, so women in the postnatal period often turn to yoga to improve their energy levels and vitality. Using the fish yoga pose is great for increasing the processing of oxygen and improving relaxation. The back and neck muscles are also strengthened in this pose, and it has the added benefit of improving nervous system responses. If you're looking to spend a period of time in meditation, then the hero yoga pose is one of the best.
Another popular yoga pose is the cat pose, regardless of age or physical condition. This is because it's particularly good for increasing the flexibility of the spinal column, as well as relaxing the lower back muscles. These muscles carry the weight of the whole upper body when you're standing for long periods of time. Interestingly, the specific position used in the cat pose helps to increase kidney blood irrigation. The cat pose is often followed by the headstand, which can be difficult to master but also produces great results. Reversing gravity in the body allows many parts to rest in a way they normally never do. It's also great for relieving lower back muscle pressure and back pain.
Because women have also had a tendency to be more emotional than men, and emotional pressure and stress can have a profound effect on a woman's health. It's been proven many times that emotional distress can translate into various illnesses or physical weakness. Factor such as hormonal change can also have an affect on a woman's health. For this reason many women find yoga is an excellent solution to these health issues that to some extent are unavoidable.
As a woman progresses through her life, different issues can arise. Many women suffer extensively from premenstrual syndrome and menstrual cramps. Menopause incorporates substantial hormonal changes, and can often lead to increased levels of stress for women. Pregnancy is another major change in a woman's life, bringing with it change and stress to the body. During pregnancy it's also possible that health problems of the mother can be reflected in the health of the baby, so naturally the mother wants to be as healthy as possible for the whole pregnancy. Yoga is a great solution to these varied issues, making it easier for women to deal with these health obstacles through their lives.
It's quite common for women to prepare for the last months of pregnancy and labor using yoga. Every mother wants to deliver her baby without any type of complication, and being fit and healthy is a big part of helping that to happen. Certain yoga poses, including the cat pose and the fish yoga pose, are excellent for assisting the mother to develop both the physical strength and mental focus required for labor. Yoga has also been shown to reduce the effects of other pregnancy issues, including morning sickness. Many yoga stretches help to relax and strengthen the pelvic muscles, which makes them function more effectively during birth. And yoga breathing techniques can be used during birth to help the mother focus on the delivery rather than any pain involved in giving birth.
Having a young baby can be very tiring, so women in the postnatal period often turn to yoga to improve their energy levels and vitality. Using the fish yoga pose is great for increasing the processing of oxygen and improving relaxation. The back and neck muscles are also strengthened in this pose, and it has the added benefit of improving nervous system responses. If you're looking to spend a period of time in meditation, then the hero yoga pose is one of the best.
Another popular yoga pose is the cat pose, regardless of age or physical condition. This is because it's particularly good for increasing the flexibility of the spinal column, as well as relaxing the lower back muscles. These muscles carry the weight of the whole upper body when you're standing for long periods of time. Interestingly, the specific position used in the cat pose helps to increase kidney blood irrigation. The cat pose is often followed by the headstand, which can be difficult to master but also produces great results. Reversing gravity in the body allows many parts to rest in a way they normally never do. It's also great for relieving lower back muscle pressure and back pain.
Yoga For Women - The Best Exercises
The "WARRIOR POSE III": Start in the Mountain Pose with the heels slightly apart, big toes touching, straight legs, chest lifted, and the pelvis in a neutral position. Placing hands on hips, step back with his right foot, so that only the right toes touching the ground, all of your weight on your left foot.
Keep your right leg extended in a straight line as you begin to lean from the hip. Balance the length of the body, from the right heel to your fingertips, on the left leg until your torso parallel to the ground. Keep your weight evenly distributed through the inner and outer heel by hips level. Start with 5 breathing cycles and progress to 15.
Lift your torso and return to the mountain pose, repeat on the other side.
The "PLANK POSE", and "SIDE-PLANK POSE":
Start on your hands and knees, hands directly under shoulders, knees under your hips. Move your feet back until the legs are straight and you are balancing on your toes, feet together. Keep the shoulders back and pulled down, arms straight. This is called the "PLANK POSE".
Press the ankles together, go to the outside of the left foot, hold stacked feet, legs to the right. Lift the right direction then ceiling on them. Let your abs to support your body without clamping and crunching. Then the bottom right hand to the ground, rolling to the right and the return to the PLANK POSE. Please do not forget to repeat on the other side. Hold each breath for 5 cycles.
Harrison Collins is a SEO expert, leading in the field of web content writing, writing wide range of articles on different topics like finance, business, dating, health and many more.
The "WARRIOR POSE III": Start in the Mountain Pose with the heels slightly apart, big toes touching, straight legs, chest lifted, and the pelvis in a neutral position. Placing hands on hips, step back with his right foot, so that only the right toes touching the ground, all of your weight on your left foot.
Keep your right leg extended in a straight line as you begin to lean from the hip. Balance the length of the body, from the right heel to your fingertips, on the left leg until your torso parallel to the ground. Keep your weight evenly distributed through the inner and outer heel by hips level. Start with 5 breathing cycles and progress to 15.
Lift your torso and return to the mountain pose, repeat on the other side.
The "PLANK POSE", and "SIDE-PLANK POSE":
Start on your hands and knees, hands directly under shoulders, knees under your hips. Move your feet back until the legs are straight and you are balancing on your toes, feet together. Keep the shoulders back and pulled down, arms straight. This is called the "PLANK POSE".
Press the ankles together, go to the outside of the left foot, hold stacked feet, legs to the right. Lift the right direction then ceiling on them. Let your abs to support your body without clamping and crunching. Then the bottom right hand to the ground, rolling to the right and the return to the PLANK POSE. Please do not forget to repeat on the other side. Hold each breath for 5 cycles.
Harrison Collins is a SEO expert, leading in the field of web content writing, writing wide range of articles on different topics like finance, business, dating, health and many more.
Yoga For Women - Three Basic Breathing Exercises to Beat Stress
As a busy working woman your life is full. There are bills to pay, clothes to wash, dreams to pursue, maybe children to care for, work projects to complete and me-time to fit-in.
With so many tasks and activities to complete in a day, how do you mange to stay calm and stress-free. During the course of your day, there will be times when you feel frustrated, upset, overwhelmed and maybe lonely.
Sometimes, the full glory of life hits you right in the face and you do not know what to do.
Maybe you are going through a difficult time in your relationship and you feel drained and low on energy, or your child may be being bullied at school and you wonder how best to support her through this.
When you feel overwhelmed and concerned about personal or work matters, what can you do to keep the gremlins at bay and remain focused, upbeat and creative? How do you maintain your sense of inner calm and tranquility with so many opposing and conflicting demands made on your time?
Your breath is your link to improved health, emotional stability and well-being. Learning how to breathe correctly is vital to help keep you balanced and calm. Ancient yoga philosophy says we are all born with a set number of breaths - therefore, it makes sense to use the breath we have efficiently.
Practice the following three basic yoga breathing exercises anytime during your day, when you feel stressed, tired or exhausted. Better still, why not try waking up a few minutes earlier, picking a breathing practice and trying it out before you engage with your day. That way, you start the day on a much clearer and more focused way.
As with all yoga breathing exercises, be gentle, respect and listen to your body. If you feel uncomfortable, stop the exercise and return to normal breathing.
1. Counted Breath
Sit comfortably, with a nice straight spine and your feet firmly resting on the floor, close your eyes and take a long steady breath in through your nose and slowly breathe out through your nose. Do this for 3 more times as it helps to calm and clear your mind. Next breathe in slowly for a count of three and slowly breathe out for a count of six. Repeat this sequence of breathing in for 3 and out for 6 for 3 - 7 rounds. Slowly open your eyes and be aware of how calm and relaxed you feel.
2. Rainbow Breathing
Sit in a comfortable position, with your spine straight and body relaxed. Close your eyes and visualise a rainbow. See all seven colours of the rainbow. Choose any colour or combination of colours from your rainbow. Imagine slowly breathing in this colour/s through your nose and slowly breathing it out. Allow each breath to gradually deepen and travel throughout your body. Feel the tension in your body leave you as breathe your colour in and around and through your body. Continue with this practice until you feel ready to get up and reconnect with your day.
3. Deep Yogic Breathing Either sit comfortably, arms relaxed, nice straight spine and feet resting firmly on the floor or lie down on your bed. Place your right palm on your lower abdomen and your left palm on your upper chest, just below your collar bones. Breathe slowly in through your nose and as you do so, consciously focus on sending your breath from your right hand up to your left hand, be aware of the hands raising on the in-breath and slowly lowering on the out breathe. Repeat this deep yogic breathing for 3 - 7 more times, each time, allowing the breath to be fuller and deeper.
From personal practice and experience, I find the Deep Yogic Breathing Exercise particularly useful to help me unwind at night-time. When I go to bed, I lie on my bed, put my hands in place and just breathe slowly and deeply; my focus on my hands, moving up and down with each breathe, until I fall asleep. Try it and see how it works for you.
As you practice these breathing exercises, you will find your favourite exercise. Stick with it and see what difference it makes to your mood.
Ntathu Allen, Yoga and Meditation Teacher works with working women to inspire and support you feel the fun and joy of living in the now. She teaches you simple yoga relaxation techniques, prayers and guided meditations which empower you to live a fuller, brighter and happier life with the side benefit of helping you achieve anything you have ever desired. 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 and regular weekly meditations and inspirations.
As a busy working woman your life is full. There are bills to pay, clothes to wash, dreams to pursue, maybe children to care for, work projects to complete and me-time to fit-in.
With so many tasks and activities to complete in a day, how do you mange to stay calm and stress-free. During the course of your day, there will be times when you feel frustrated, upset, overwhelmed and maybe lonely.
Sometimes, the full glory of life hits you right in the face and you do not know what to do.
Maybe you are going through a difficult time in your relationship and you feel drained and low on energy, or your child may be being bullied at school and you wonder how best to support her through this.
When you feel overwhelmed and concerned about personal or work matters, what can you do to keep the gremlins at bay and remain focused, upbeat and creative? How do you maintain your sense of inner calm and tranquility with so many opposing and conflicting demands made on your time?
Your breath is your link to improved health, emotional stability and well-being. Learning how to breathe correctly is vital to help keep you balanced and calm. Ancient yoga philosophy says we are all born with a set number of breaths - therefore, it makes sense to use the breath we have efficiently.
Practice the following three basic yoga breathing exercises anytime during your day, when you feel stressed, tired or exhausted. Better still, why not try waking up a few minutes earlier, picking a breathing practice and trying it out before you engage with your day. That way, you start the day on a much clearer and more focused way.
As with all yoga breathing exercises, be gentle, respect and listen to your body. If you feel uncomfortable, stop the exercise and return to normal breathing.
1. Counted Breath
Sit comfortably, with a nice straight spine and your feet firmly resting on the floor, close your eyes and take a long steady breath in through your nose and slowly breathe out through your nose. Do this for 3 more times as it helps to calm and clear your mind. Next breathe in slowly for a count of three and slowly breathe out for a count of six. Repeat this sequence of breathing in for 3 and out for 6 for 3 - 7 rounds. Slowly open your eyes and be aware of how calm and relaxed you feel.
2. Rainbow Breathing
Sit in a comfortable position, with your spine straight and body relaxed. Close your eyes and visualise a rainbow. See all seven colours of the rainbow. Choose any colour or combination of colours from your rainbow. Imagine slowly breathing in this colour/s through your nose and slowly breathing it out. Allow each breath to gradually deepen and travel throughout your body. Feel the tension in your body leave you as breathe your colour in and around and through your body. Continue with this practice until you feel ready to get up and reconnect with your day.
3. Deep Yogic Breathing Either sit comfortably, arms relaxed, nice straight spine and feet resting firmly on the floor or lie down on your bed. Place your right palm on your lower abdomen and your left palm on your upper chest, just below your collar bones. Breathe slowly in through your nose and as you do so, consciously focus on sending your breath from your right hand up to your left hand, be aware of the hands raising on the in-breath and slowly lowering on the out breathe. Repeat this deep yogic breathing for 3 - 7 more times, each time, allowing the breath to be fuller and deeper.
From personal practice and experience, I find the Deep Yogic Breathing Exercise particularly useful to help me unwind at night-time. When I go to bed, I lie on my bed, put my hands in place and just breathe slowly and deeply; my focus on my hands, moving up and down with each breathe, until I fall asleep. Try it and see how it works for you.
As you practice these breathing exercises, you will find your favourite exercise. Stick with it and see what difference it makes to your mood.
Ntathu Allen, Yoga and Meditation Teacher works with working women to inspire and support you feel the fun and joy of living in the now. She teaches you simple yoga relaxation techniques, prayers and guided meditations which empower you to live a fuller, brighter and happier life with the side benefit of helping you achieve anything you have ever desired. 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 and regular weekly meditations and inspirations.
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