yoga - changes
benefits
Physical: Allows more oxygen to enter the bloodstream & expels old, stale breath & toxic irritants. Relaxes the adrenal glands & allows the body to redistribute energy in a more productive fashion. According to ancient yoga beliefs, we are allotted a certain number of breaths per lifetime-take your time & live long!
Mental: Reduces stress, anxiety & anticipation. Can shift states of mind (from one of panic to one of calm). Enhances concentration & focus. Reduces mind chatter & enhances clear, creative thoughts.
Breathing with shoulder roll
Gently tuck in your belly & inhale slowly, rolling your shoulders forward & up.
Exhale slowly, rolling your shoulders backwards & relaxing them down.
Do this 3 times in a continuous motion. Imagine your energy floating up your spine, thru your neck & to the crown of your head as you inhale & then back down as you exhale.
Relax your jaw & the hollows under your cheek bones.
Deep breathing

Breathing with head bowed
Keeping your eyes closed, bring your chin to your chest. Take 3 long breaths & then slowly bring your neck to its upright position by uncurling it one vertebrae at a time. (Hint: There are 7 vertebrae in the neck alone.)
Stay aware of your physical & emotional needs throughout the exercises. Tuning in to the body is the only way to tune up the body.
Inhale slowly for 5 counts, hold in for 5 counts & exhale out for 5 counts. Do 3 or more full sets.
Inhale slowly for 5 counts, exhale for 5 counts, hold for 5 counts. Do 3 or more full sets.
Inhale slowly for 5 counts, hold in for 5 counts, exhale for 5 counts, hold out for 5 counts. Do 3 or more sets.
Benefits: Loosens tight muscles, revitalizes the whole upper body, improves alignment, relieves heaviness & fatigue & promotes clearer thinking.
Most people react to stress w/increased tension in the neck & shoulders. This tension can cause chronic pain, headaches & irritability, adding to the stress. We can break out of the cycle of tension & pain by stretching, repositioning the neck & shoulders into their optimum alignment & bringing more circulation to the entire area.
Working at the keyboard, we may tend to hold our head or shoulders forward for long periods of time as we type & look at the screen & that causes the muscles in the upper back & neck to be chronically tight & sore. In this segment of exercises, we move the neck, shoulders & arms in every direction,balancing & revitalizing the upper body. Without soreness & stiffness in the neck, shoulders & arms, we can think more clearly & react to the challenges we meet w/a positive attitude.
Basic Neck Movements
Benefits: Stretches the neck muscles.
Step-by-Step Instructions
Setup: Sitting tall, pull your hips back on the seat of the chair so that your lower back has a natural arch. Lift your chest gently, pulling your shoulders back & keep your head erect. You can imagine that you are wearing headphones w/helium balloons attached that gently elongate your neck as they float up.
Step 1: Look from left to right, going slightly beyond the comfortable range, several times.
Step 2: Tilt your head from side to side, ear toward your shoulder, while looking straight forward, several times.
Step 3: Look up & down several times, making sure not to collapse your chest or round your shoulders forward as you move your neck.
Stretching Your Limits
by Carol Krucoff
BodyWorks
Fitness Experts Place New Focus on Flexibility
America's fitness revolution began w/an era of aerobics, when legions of runners & walkers laced up athletic shoes to exercise that most important of muscles -- the heart.
Experts soon recognized that the body's other muscles deserved equal time & the "iron age" of strength training began.
"Flexibility is a critical factor in achieving peak physical potential & preventing & treating injuries," says Mari Cyphers, a Northern California physical therapist. "But it is often overlooked or misused."
Proper stretching is one of the more helpful ways to relieve chronic pain, says Cyphers, who wrote the chapter on flexibility in the American Council on Exercise's manual for personal trainers.
"If you don't stretch, in a world where most of us sit all day, your muscles get tight, which leads to pain."
For example, she says, "one of the main causes of back pain is tight hamstrings. Yet most people don't make the connection between tight muscles in their legs & pain in their back. Even some athletes pay little attention to their flexibility, until they run into trouble."
Growing evidence of stretching's many benefits prompted the American College of Sports Medicine (ACSM) to add recommendations for flexibility exercises to its most recent guidelines for adult fitness.
ACSM's experts advise doing flexibility exercises that stretch all the major muscle groups, a minimum of 2 to 3 days a week, to enhance performance, improve joint range of motion & help prevent injury.
Yoga & tai chi classes, which teach proper stretching techniques, continue to boom at health clubs & exercise studios around the country. And equipment manufacturers are creating devices -- w/names like Flexmaster & Leg Stretcher -- designed to help people increase flexibility.
But devices aren't necessary, says Lawrence Golding, a professor of exercise physiology at the University of Nevada, Las Vegas (UNLV). "Most people can improve their flexibility vastly w/simple stretching exercises," he says.
Contrary to popular belief, "you don't have to lose flexibility w/age," says Golding, who has collected data on nearly 1,000 adults who have taken the exercise class he's taught since 1975 at UNLV.
Over time, exercisers in his program showed slight age-related declines in strength & aerobic capacity, but not in flexibility.
"The stiffness many people associate with age actually comes from disuse," says Golding, who at age 74 can bend over with straight legs & touch both his palms to the floor. "If you stretch regularly, you can keep your flexibility."
Stretching is especially important for older adults, he says, because it can help prevent injury, relieve pain & avoid falls. "If you stumble & you're flexible," he notes, "you may be able to catch yourself."
Stretching also is essential for people who sit all day, says Colorado stretching guru Bob Anderson, whose classic book Stretching has sold more than 2 million copies worldwide. "The biggest promoter of inflexibility is sitting - especially sitting with stress," he says.
Certain exercises, such as running & cycling, also can tighten muscles, notes Anderson, who advises stretching before & after exercise as well as spontaneously throughout the day.
In our competitive culture many people have trouble stretching, he says, "because they don't know how to do things on an easy & moderate level. Stretching should be as relaxed & natural as a yawn."
Yet some people turn stretching into a contest. "They see the next guy touch his toes so they figure that's what they've got to do," Anderson says. "But stretching isn't a race; it's a very individual matter. It's important to just be where you are & to stretch by a feeling, not by some predetermined idea that you've got to touch your head to your knee."
While there is some difference of opinion on the various methods of flexibility training, most experts agree on these guidelines:
- Stretch before exercise. Warm up first with light movements, such as walking, then stretch gently to prepare for activity. Use rhythmic, easy motions that suit the activity you'll be doing, such as light golf swings or arm circles.
- Stretch after exercise, when your muscles are warm & more receptive to deeper stretching. Focus on the muscle you are stretching & move your body until you feel a mild tension in that muscle. If you feel pain, you've stretched too far & need to back off. Breathe slowly & rhythmically while holding the stretch for at least 10 to 30 seconds, then release.
- Don't bounce, hold your breath, strain or push a muscle too far.
- Consider stretching gently while soaking in a hot tub, after a shower or whenever you get up from sitting or lying down.
- Stretch daily. If time is limited, stretching all the major muscle groups (neck, shoulders, arms, chest, back, hips, groin, legs) 2 to 3 times a week will also provide significant benefits. At the very least, stretch for 5 minutes at the end of each exercise session.
Physical therapist Cyphers offers this easy stretch for the hamstrings: Lie on the floor by a doorway with one leg up on the wall & the other leg thru the doorway. Scoot your buttocks toward the wall until you feel a stretch in the back of your thigh.
American Running Association,
4405 East West Highway
Suite 405
Bethesda, MD 20814
Always check with your doctor before starting any new exercise program.
© Carol Krucoff, 2000. All rights reserved.
By Francine York
Whether you work at home or “out in the world” stresses will get to you from all corners of your life. The trick is not to spend time trying to avoid them…you can’t…nobody can; but, rather, we ALL must learn how to deal with the inevitable occurrences of life’s stressful situations.
Yoga is free/ inexpensive; can be done without props; needs no special clothing; can be practiced in the home/office; and anyone of any age or physical ability can incorporate Yoga into their lifestyle and be able to reap the myriad benefits. “…yoga helps with all these problems. At the physical level, it gives relief from countless ailments. The practice of postures strengthens the body and creates a feeling of well-being. From the psychological viewpoint, Yoga sharpens the intellect and aids concentration It steadies the emotions and encourages a caring concern for others. Above all, it gives hope.”2
I tried Yoga on a lark because it was offered in my school district’s adult education program. Caring for my two little grandsons while working from home had left me with fatigue, soreness and a general lack of stamina. What I found, was an enjoyable way to “de-stress”, increase flexibility and feel a sense of inner peace. Though hard to believe, the practice of a centuries old art can alleviate the stresses of today, it has helped me immeasurably with the many stresses we “modern” people exhibit. My advice…endeavor to make Yoga a part of your life and your life will be enhanced much more than you can imagine.
1. Yoga, The Iyengar Way by Silva, Mira and Shyam Mehta, back cover.
2. Yoga, The Iyengar Way by Silva, Mira and Shyam Mehta, page`8
Author's Bio
Francine York is the publisher of the Modern Opportunity newspaper and website (http://www.modernopportunity.com). Both vehicles offer vital business information and are a source of business opportunities, products and services for those desiring to go into business as well as new entrepreneurs. Ms. York also hosts a business opportunity EXPO where exhibitors offering a wide variety of money making opportunities, services and products come together in one venue to offer the public access to all aspects of this industry. For further information, email her at fran@modernopportunity.com or call (631) 673-3208
Discover How a Commitment to Yoga Can Change Your Life Forever
By Jez Heath
The basic benefits of yoga are widely documented and have been extensively researched. Research into the more controversial benefits of yoga continue – at the time of writing, pubmed.org (a Service of the National Library of Medicine and the National Institute of health) listed more than 900 research papers investigating the benefits of yoga. A search on the internet typically reveals benefits which include:
- Increased fitness
- Increased strength
- Fat reduction and weight loss
- Relief of back pain
- Better relaxation
Individually these benefits sound like compelling reasons to practice yoga and may be exactly what you are looking for. But yoga is an all encompassing approach to health and well-being – the word itself literally means union, and when we look at the impact practicing yoga can have on our lives, we should also take an all encompassing approach.
While yoga alone cannot work miracles, it may be the foundation, along with some self belief, to help you:
Earn more money - Practicing yoga increases your ability to relax and cope with your daily stresses. It also helps to develop a meditative ability allowing you to slow or clear your mind of constantly racing thoughts. After a hard days work, these are exactly the techniques you need so you can unwind, and recharge through longer and deeper sleep. If you can achieve that then you’ll feel more refreshed, energised and motivated each day, improving your focus and concentration. You can channel this in what ever direction you want including working towards a promotion, searching for your ideal job or starting your own business.
Write a book, learn to dance - As outlined above, regular yoga practice can help you increase your energy, motivation and focus as well as improving your concentration – all of which can be used to develop your personal hobbies and interests, whatever they may be, mental activities or physical ones.
Spend more time with your friends & family - Promotion and money aren’t your motivators? How about using your increased energy levels to bring greater balance between your work and personal lives, allowing you to spend more time with the people that matter.
A shot of self confidence – performing regular exercise, combined with the positive effects yoga has on metabolism and appetite, can help with weight (fat) loss. Combine that slimming with the toning effect yoga has on your muscles and you can start to develop the body you want in no time – and be feeling better about yourself just as quick. What better boost is there to your self confidence?
Depression relief? – Yoga postures are designed to stretch, compress and massage your internal organs and glands. This stimulation is thought to help balance hormone levels in the body, which can help to achieve a more balanced emotional state.
Quit smoking – As well as strengthening your resolve to quit through the increased motivation, energy and focus, yoga breathing techniques (pranayama) are ideal to help you pass the cravings that at the biggest hurdle to quitting smoking.
As you can see, the benefits of yoga go far beyond simply improving your wellbeing – the benefits can be channeled to help you to make fundamental improvements to your whole life. When the rewards are so great, it’s not difficult to understand why people become so enthusiastic about yoga.
Author's Bio: Jez Heath is helping real people to achieve the health benefits that yoga has to offer, even if they can't make it to yoga class. To find out how online yoga video instruction can help you commit to a regular exercise routine necessary to improve your health, visit www.TotalYogaPractice.com
By Deborah Harris
Yoga, as we all know it, is aimed to unite the mind, the body & the spirit. Yogis view that the mind & the body are one & that if it's given the right tools & taken to the right environment, it can find harmony & heal itself.
This is one of the foremost reasons why people want to start practicing Yoga - to feel more fit, to be more energetic, be happier & peaceful.
The body’s own weight is used for resistance & a great deal of focus is accorded to the flow from one posture into the other. There are many different Yoga styles & they differ in their emphasis. No one style is better than the other. The Style you use is a matter of personal preference or a matter of need.
Vinyasa Yoga, i.e., makes use of modified Yoga Poses that are designed to meet the specific needs of an individual & to enhance healing, flexibility & strength of joints.
Pilates seek to reach much the same goals, also via a series of controlled movements. The major difference is that the Pilates technique not only has a full complement of matwork, but it incorporates work on the Pilates machines.
Unlike many other training programs, Pilates works the whole body, emphasizing control, precision & concentration in both the mind & the body. Movements aren't performed rapidly or repeated excessively instead, the focus is on quality not quantity.
The low impact nature of Pilates makes it ideal for injury prevention & rehabilitation. Its 6 principles:
- concentration
- control
- centering
- breathing
- flow
- precision
train the body to move efficiently with minimal impact on the body. The balance between strength & flexibility creates a healthy, vigorous & symmetrical workout for all muscle groups resulting in a leaner, more balanced & stronger body.
If after reading about both techniques you're still left with a question of which of these 2 fitness techniques is right for you then here's the answer: Do them both in conjunction!
The nature of the techniques makes it easy for them to complement each other. Get the stretch from Yoga & keep it from Pilates. Strengthen your abdominals on the reformer & watch your poses improve.
Join the breathing techniques of Pilates & meditative aspect of Yoga into your daily routine & see the stress of your everyday life, begin to dissipate. Both techniques are time-proven, established & with the help of an experienced instructor, you'll surely reach the goals you set up for yourself!
Author's Bio: Deborah Harris runs her own Pilates & Yoga NJ studio - Premier Pilates & Yoga in Warren, NJ. Check out www.Yoga-n-Pilates.com or call us at (908) 754 5901 for further information on Pilates & Yoga & for tips on picking the right studio for you.
7 Common Misconceptions About Yoga
By Dada Vedaprajinananda
Although the practice of yoga has become widespread during the last 30 years, there are still quite a few misconceptions about this ancient method of self-transformation.
1. Yoga is a sport: One of the important components of yoga is the practice of physical postures, known as asanas in Sanskrit. Due to this physical aspect of yoga, some people think of yoga as a sport or an activity akin to body building. In this sense, yoga is seen as a casual pastime which one can take up & practice now & then like any sport.
The fact is that yoga is the art & science of physical, mental & spiritual development.
2. The physical side of yoga is the most important part: Although the practice of yoga postures is the most commonly known aspect of yoga, it isn't the most important part.
The foundation of yoga lies on the observance of principles such as not harming others, acting in the spirit of welfare, non stealing, non accumulation of excessive physical wealth, viewing all things as an expression of Consciousness, purity of mind, contentment & selfless service.
If you can learn how to live in harmony with those around you & at the same time work on your own inner development, then the other components of yoga (postures, concentration & meditation) can be practiced with the best possible effects.
3. Yoga is only for women: In some parts of the world the majority of yoga students are women & some men may have gotten the idea that yoga isn't for them.
4. Everybody must practice the same postures: In most yoga classes around the world you'
ll find that several people at a time are practicing the same postures.Despite this widespread convention, the needs of individuals vary according to their physical structures & it's best to perform yoga postures that are individually suited to a particular individual.
i.e., a young man suffering from asthma will need postures that are quite different from an older woman with heart problems.
5. You have to be extremely agile to practice yoga: It's true that some yoga postures are a bit difficult to perform & require an agile body.
However, just as postures should be selected according to the ailments that a person suffers from, a good yoga instructor will be able to show you postures that are within your reach.
When performing yoga postures, you should try to do them to the best of your capacity & you shouldn’t worry whether you look like the picture in the book.
6. It's good to practice yoga postures out of doors: When you perform yoga properly your body becomes very sensitive to shifts in temperature.
If you practice outside your house even a slight breeze may be enough to make you uncomfortable or even catch cold. It's best to practice indoors.
7. Incense should be burned when practicing yoga: Although yoga comes from India & so does much of the world’s incense, it isn't a good idea to burn incense while performing yoga postures or doing meditation.
Yoga postures should be done in a smoke-free area: this includes cigarette smoke & also the smoke of incense. During meditation the smoke of burning incense will cause disturbance & hinder the process of going within.
If you practice yoga regularly & do so with a proper understanding of its holistic nature, you'll surely realize great benefits in all spheres of life.
Author's Bio: Dada Vedaprajinananda has been practicing & teaching yoga & meditation for the past 34 years. He's currently a senior teacher with the Ananda Marga society & is based in Athens, Greece. Dada is the author of "The Wisdom of Yoga", numerous magazine articles & composer of spiritual songs. His articles & songs can be found on the websites http://www.dadaveda.com & http://www.yogaweightlosssecrets.comBy Galina Pembroke
Thru various types of addiction therapy, there's one central component:
Finding new, healthier ways to deal with daily stresses while maintaining a clear perspective.
Perhaps because this mindset is an important part of yoga practice, researchers are testing yoga’s efficacy in treating addiction.
Medical experts are theorizing that yoga may actually break the addictive cycle. Yoga therapy works in contrast to most therapies for addiction, which isolate either the psychological or physiological element, by treating the body & mind simultaneously.
Either to a greater or lesser extent, all of us have addictions. Some are minor enough that they'll never impact us other than on a superficial level.
Nail biting is an example. Other addictions are accommodated by society enough to be considered part of daily routine - our morning cup of coffee is one example. It's when a behavior or attitude threatens our path to a positive future, we owe it to ourselves to change.
Addiction is a symptom. Often, uncovering its’ causes requires an introspective breakthrough. Until we examine our inner-dialogue, our life will feel out of balance.
Mindfulness is the practice of suspending judgement. This requires holding & focusing on each thought until its emotional impact is lost.
Mindfulness provides a neutral outlook that conquers the knee-jerk reactions of addiction. Dr Karel Nespor; a psychiatrist with the Department of Addictions in Prague Czech Republic, sometimes uses yoga to treat patients struggling with addiction.
He states: “Yoga teaches slow, controlled movements instead of reflexive, automatic behavior. This may be useful also during normal daily activities when coping with stimuli which triggered addictive behavior before.”
(1) Mindfulness also works in this manner. This slow-motion thinking acts as a natural tranquilizer. In Nespor’s yoga-therapy, mindfulness functions as both a component & complement to yoga’s peaceful postures.
Though Nespor’s treatment is distinct, it is not unique. Experts worldwide are using yoga to conquer even the most severe of addictions.
In Rajasthan, New Delhi, former schoolteacher Narain Singh uses “light yoga exercises” along with group therapy to ease the pain of opium withdrawal.
His first detoxification camp was instituted in 1979. BBC News reports that of the 16 opium addicts who converged, all left cured. "The basis of cure here is love, brotherhood & affection," states Singh, who reports a 70% success rate with his method.
American medical experts are also seeing that yoga may break the addictive cycle. New York City addiction psychotherapist Mary Margaret Frederick, Ph.D. states:
"Yoga treats the biology & the psychology of an addict. The will & determination yoga requires, helps people regain control over their body & their mind."
(3) Peter Stein; a drug counselor at the North Charles Institute for Addictions in Somerville, Massachusetts, uses Hatha yoga in combination with methadone & group therapy. In 1997, Stein contributed to a study for Harvard Medical School.
The results found no “meaningful differences “ between the Hatha yoga approach & conventional group therapy.
(4) When we slow down our physical body our mind also decelerates. Thru this process yoga calms our entire being, reducing the internal restlessness that can cloud judgement.
This objectivity is an integral aspect of mindfulness. Though some may practice yoga solely for the physical rewards, mindfulness & yoga are inseparable.
Here-&-now focus is the only way we can maintain the balance & alignment needed to perform postures without injury.
Mindfulness has other, far less visible rewards. By sustaining this state we activate deep-relaxation in which our brain produces alpha waves. These produce a condition known as picture-thinking.
In this awareness we see ourselves act without feeling the emotions attached. As the practice of mindfulness teaches non-judgement, over time, images of past behavior can be acknowledged with a degree of neutrality.
This helps us to forgive ourselves & ultimately, others. Describing mindfulness, author John Kabat-Zinn, observes:
“Paradoxically, this inclusive noting of thoughts that come & go in your mind can lead you to feel less caught up in them & give you a deeper perspective on your reaction to everyday stress & pressures.”
All forms of yoga facilitate a balanced approach to life. It's been said that yoga is meditation in motion. Indeed it is. However, yoga is also moderation in motion.
Consequently, yoga is an antidote to the extremism that characterizes addiction. Yoga serves as a model for compulsive behavior, by integrating control & release behaviors; a proper forward bend starts with pushing & ends with yielding.
In daily life, compulsive behavior leads to dividing these approaches. Through yoga we can experience the control & release actions simultaneously, and is able to feel the virtue in their fusion.
Addiction works like pulling an elastic band until it snaps. We may be extremely focused
while seeking our craving ; walking two miles in a downpour for a cigarettes, bottle or
calorie-rich treat. However, we feel powerless once the coveted object is obtained. We
tell ourselves “I’ll diet tomorrow.” This same feast-or-famine mentality also characterizes
perfectionism. Unrealistic, self-imposed pressure can lead to addictions, because of the
anxiety it generates. Yoga’s non-competitive nature balances us and encourages looking beyond conventional definitions of achievement. Our success is dependent on effort instead of result. The philosophy of yoga is to embrace your capabilities instead of cursing your limitations. This allows us to move forward by looking at how far we’ve come, instead of how far we have to go.
Most addictions, in some way, are a substitute for what we really desire. How often have we reached for a chocolate bar as a substitute for touch? Subconsciously, we may not pursue heartfelt ambitions because we are fearful, either of failure or success. Perhaps, deep down, we feel unworthy of the wellbeing we truly deserve. The introspective nature of yogic mindfulness invites discovery and appreciation of authentic self. This invites peace, stability and genuine self-love. After experiencing these rewards, unhealthy substitutes lose their flavor.
Examples of Hatha Yoga Exercises for Addiction*
Hatha Yoga combines active poses with mental relaxation. This results in a balancing of mind and body. Hatha yoga differs from devotional yoga, in its accessibility to people of various belief systems. Due to this, it is a practical complement to traditional therapy. To treat dependency, addictions specialist Dr.Nespor recommends a program that progresses from posture to breath-work to meditation. The following is an example:
1. Marjarisina(cat ): While on your hands and knees, you inhale as head elevates and your stomach drops. Pause briefly.
2. 2. Ushtrasana (camel): Begin by kneeling. Reach back towards your calves. Gently return forward if there is too much discomfort. Those more experienced may rest their hands on their ankles. Return within one minute.
3. Full yoga breath (complete breath): Sit down with legs seated comfortably and shoulders back. Inhale as deeply as you can while maintaining smooth breath. Note your belly expanding. As you exhale, feel your belly sink and lungs empty. Do not force-yield. Continue for five minutes. (This exercise should be performed in an area with fresh, clean air).
4. Shavasana (corpse): Laying on the floor with your legs comfortable apart and arms limp by your side. Observing your breath, your thoughts are directed towards detecting and discarding any remnants of tension. Thoughts are regarded then thoughts are released. This is the birth of mindfulness.
References:
1. Nespor, Karel. “Yoga and Coping with Harmful Addictions “Yoga Magazine,” 2001. Also website: http://www.yogamag.net/archives/2001/5sep01/adds1.shtml
2. Bedi, Rajul. “Rehabilitation in Rajasthan.” BBC News Online. May 16, 2000.
http://news.bbc.co.uk/1/hi/world/south_asia/750852.stm
3. Stukin , Stacie “Freedom From Addiction.” Yoga Journal, 1999.
http://www.yogajournal.com/practice/679_1.cfm
Author's Bio: Galina Pembroke is the publisher & editor-&-chief of New View magazine online. New View features a broad range of articles on alternative therapies, as well as lifestyle info. Visit us at http://www.nuvunow.ca
|
Yoga Definitions
What is yoga? Yoga is a physical & spiritual practice with roots in ancient India but with relevance to daily life in modern times. Many people are introduced to yoga thru hatha yoga, the part of the practice that involves exercises to stretch & strengthen the physical body. There are many different styles of hatha yoga, some more meditative, some more physically vigorous. Yoga can be practiced to enhance overall health, to heal & prevent injuries & to strengthen & open the body for meditation. Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body & spirit in equal measure. This yoga program offers exercises that are accessible for people of all ages & of all levels of experience & ability. If you've never done yoga before, give it a try & have fun! What is meditation? Meditation is a completely natural process that doesn't have to be associated with any religious ritual, dogma or philosophy. Anyone can do it. It's the process of directing the mind to a given focus of concentration in order to transcend ordinary thought & experience deeper levels of consciousness. The focus of concentration we use to reach these deeper states of consciousness can be an image, a thought or a word, or a sound or a feeling. There are many roads to one destination; use the one that works for you. Consistent practice helps & so does an open mind toward what the experience might be like. We can trust that there's a source of peace, wisdom & happiness inside, if we make the commitment to turn our attention there. These guided meditations will give you a way to start & if you want to pursue meditation further, you can seek out a meditation teacher. You can meditate for any length of time you choose, from a few minutes to 1/2 hour or more. At first, try it for a short time & then gradually increase the duration as you practice more. It's best to practice sitting in a quiet place & you can review the section called Posture & Breath Awareness before you start. What is stress? Stress comes from thinking that we aren't able to deal with what's at hand, whether it's a task, a person or a situation. We feel an urgency, a demand with no easy solution. Typically the mind becomes agitated, spinning thoughts & feelings at a fast pace. The body is stimulated in the flight or fight response, which increases muscular tension & speeds up the rhythm of the heartbeat & the breath. Stress can easily become a vicious cycle, compounding itself. The techniques offered in this program will help to stop the cycle & alleviate the stress. Lose Weight Yoga-Style
by Liz Neporent, M.A. Lately, some yoga enthusiasts have touted it as the ultimate weight-loss exercise. But can yoga really help you lose weight? One hour of yoga burns a modest 244 calories per hour. That's about the same number of calories you burn by walking briskly, but walking stresses your heart & lungs & burns significant amounts of fat. Yoga is not a great cardiovascular or fat-burning activity. However, although yoga doesn't pack a major calorie-burning punch, it can help you burn more calories during other types of activities.
The more flexible you are, the more strength you have & the more upright your posture, the longer & faster your walking stride. The longer & faster your walking stride, the better walker you are & the more calories you burn.
Your metabolism will also get a boost from yoga because it helps build muscle. The more muscle you have, the more calories you burn, even while at rest. Furthermore, according to Yogic philosophy, your thyroid gland (an organ that directly affects metabolism) is stimulated by performing yoga on a regular basis; certain poses are believed to balance the function of the thyroid thus assisting in weight management. For emotional eaters, there is another, not-so-obvious way that yoga can help weight loss efforts. If you tend to reach for a candy bar or bag of chips every time you feel emotional, try a yoga class instead. Yoga helps calm your mind, slow your breathing & reduce feelings of depression & anxiety. Learning to relax & deal with your feelings may help you avoid bingeing & overindulging. So can yoga be useful in your efforts to slim down? Absolutely. Should you abandon your cardiovascular & weight training routine & give up your sensible eating plan to pursue a yoga-only weight-loss regimen? We wouldn't recommend it. Even if you're not trying to budge fat, yoga is an incredibly smart addition to your exercise routine. Who wouldn't look & feel better with stronger, suppler muscles & improved posture? Who couldn't benefit from a little relaxation & stress reduction? Yoga can be a wonderful compliment to the rest of your exercise routine & a welcome antidote to all of the pumping, pounding & stress of more traditional forms of exercise & everyday life. |
|
|
|