The Yoga Asana For Mind, Body And Spirit

The following yoga pose, if practiced regularly will enhance your health. In fact this is a yoga asana for the entire body. The specific benefits you will gain are outlined below.

Sarvangasana, or the Shoulder Stand. The name of this asana is derived from the Sanskrit word sarvanga, meaning "all parts" and implies that it is beneficial for the entire body. In performing it you will find your entire muscular structure being stretched, healed and revitalized while at the same time your powers of concentration improve.

Method: Lie flat on your back, legs outstretched, arms parallel to the body, palms down. Now raise the legs slowly from the floor, keeping the knees straight and close together, toes pointing. Continue the movement as slowly as possible until the legs are at a thirty-degree angle with the floor. This is Stage One. Pause briefly, breathing naturally and concentrating your whole attention on the movement.

During Stage Two, continue the elevation until your legs are vertical to your body. Pause again, maintaining the full stretch.

For Stage Three, press your hands and elbows hard on the floor and raise your legs, torso, hips, back, stomach and chest. Then, using only your upper arms and elbows as a floor rest, slide your hands up the small of the back to assist in balancing the trunk. Your legs will swing past the vertical point at this stage.

Now, for Stage Four, tuck your chin into your neck and give your body an extra lift to stretch the trunk and legs to a vertical position. Retain this pose for a few moments: you are now holding the Pan-physical Pose or Candle Posture, another classic of Hatha yoga. Now reverse the order of your movements and slowly return to the original horizontal position. Rest.

Remember that at all stages your movements of this yoga asana for your entire body should be slow, smooth and controlled and that a full stretch of the entire body must be maintained throughout. In time you will be able to retain the Stage Four position for several minutes without experiencing the slightest discomfort. Always begin the descent before you are too tired to perform it on one smooth, controlled motion.

Actually this asana is simpler to do than to describe. But if you are one or those persons who become dizzy the moment you are turned upside down, you may need to get used to it gradually. If such is the case, practice one stage at a time until you have become used to it; then go to the next. Never rush for results. Your best gauge is your own common sense.

Therapeutic Value: This asana is believed to revitalize the thyroid, which in turn affects the healthy functioning of the whole organism. It reverses the flow of blood and sends it away from the limbs and abdomen toward the head, thus relieving fatigue and easing venous congestion - hence its efficacy in leg and stomach troubles. The added flow of blood to the neck and upper body stimulate the endocrine secretions in general.

At the same time the muscles of the legs, thighs, hips, abdomen, shoulders, spine, neck and arms are all stretched, adding to the suppleness of the body as a whole and improving appearance. Most importantly, the spine and the nervous system benefit so that inner tensions and irritation subside. It follows that the Shoulder Stand is of the greatest value to persons engaged in mental or creative effort.

Other benefits include relief from constipation, intestinal and digestive disorders, menstrual discomfort, hemorrhoids and varicose veins.

Caution: This asana should be practiced sparingly by persons suffering from chronic catarrh and should never be attempted by those with disorders of the thyroid.

This is indeed a "wonder" yoga asana for your entire body, because of the amazing number of benefits you will gain from practising it regularly.

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Yoga breathing to the vitality and good health

One of the basic exercises in yoga is to learn to breathe correctly. Once you have mastered the technique of pranayama, a basic yoga breathing exercise, you may go on to other breathing exercises for further strengthening the body. Stand erect and at ease. Place the hands on the hips, elbows well out and never forced backward. Draw the chest straight upward, then press the hip bones with the hands in a downward direction. By this means a vacuum will be formed and air will rush into the lungs of its own accord.

Remember to keep the nostrils wide open so that the nose may serve as a passive channel for inhaling and exhaling. The breathing should be noiseless. Remember to stretch the upper part of the trunk. The chest must never be cramped, the abdomen should be naturally relaxed, the spine and neck straight. Remember not to draw the abdomen inward; lift the shoulders up, never force them back.

To exhale, allow the ribs of the upper part of the trunk to sink down gradually. Then lift the lower ribs and abdomen slowly. Again, care must be taken not to bend the body or arch the chest. Exhale silently through the mouth. At first do not retain the breath after inhalation. Start with three or four rounds a day; increase by one each week. Once you have mastered the above technique of pranayama, you may go on to other breathing exercises for further strengthening the body.

Here are a few of these essential yoga breathing exercises:

Sitkari the first of these, is recommended for improving the general vigor of the body, for overcoming drowsiness and indolence and, in some cases, for conquering hunger and thirst. Here is how it is done:

Sit tailor fashion or stand relaxed, fold the tongue so that its tip touches the upper palate, and draw air through the mouth with a hissing sound. Retain the breath briefly without discomfort. Afterwards exhale through both nostrils. Another method for exhaling is again through the mouth, with teeth closed. Repeat three times, then rest. Neither this nor the exercise which follows should be done out-of-doors or in a chilly room, because of the mouth-breathing involved.

Shalt is an exercise for purification of the blood. It is done as follows: protrude the tongue slightly and fold it like a tube.

Again, draw the air in through the mouth with a hissing sound, retain briefly, then exhale through both nostrils. Three times daily is enough. The Yogis say this practice "cools the system," and helps the body get rid of dyspepsia, fever, bilious disorders and the effects of poison.

Bastrika relieves inflammation of the throat, clears the sinuses, cures diseases of the nose and chest and gets rid of asthma, as well as strengthening the lungs. It destroys the germs which give rise to upper respiratory disorders and gives warmth to the body in cold weather - surely a boon to those of us who live in vast, crowded urban centers with their air pollution and smog. Here is how it is practiced:

Sit tailor fashion on the floor. Start a brief rapid succession of expulsions of breath, one after another. Having done ten or twelve, draw in the breath with the deepest possible inhalation. Then suspend breathing for a few seconds, but not long enough to feel strain. Repeat three times. Like other Yoga breathing practices, this exercise must not be continued to excess.

You need to feel comfortable and relaxed when you start. This means that your clothes must be loose and never binding, that you shut out all unnecessary noise and that there be no disturbing influences in the room.

The more you increase your supply of prana, the greater will be your sense of well-being. In time, as you gain confidence in your ability to control self, you may even be able to achieve what the Yogis do - utilize prana for healing by consciously directing its currents to any unhealthy part of your body.

Yoga breathing exercises can in fact become an amazing healing technique.

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Chinese Herbal Medicines Over The Centuries

Chinese medicine has evolved over thousands of years. One major difference between medicine in the east and the west is that the west treats the specific ailment and the east treats the whole body to keep that harmony and balance. Herbal medicine has also been associated with feng shui as together they are said to be the yin and yang in their way. The herbal medicine was central to good health to Lao Szu. The present teachings grew out of the initiative of legendary philosopher Lao Szu who tested and tasted hundreds, if not thousands of herbs.

Over the years many followers took notes of which herb was beneficial, or not. But it began with the words of Lao Tsu. He took superb care of his body and mind, that a determined mastery of the body became as important as to that of the brain. The phrase Feng shui means wind and water. Lao Szu wass revered for his concentrated mind on harmony with that which is around us. Lao Tzu felt the unverse was so enormous we are little. Lao Szu believed that if one can achieve this harmony and balance in our lives we live healthier and longer lives.

Also, we accumulate more wealth, and our families need us less so they feel they can support us more. Taoism or Daoism tells us the earth is created by a force called qi. You pronounce qi as chee. The opposing forces are made up of two elements, the negative force he named yin, and the positive force was yang. Chinese have taken the words of this sixth century BC philosopher Lao Szu to heart, and many believe that the practices are highly eeffective and beneficial to their lives.

It would be quite natural to be healthyif one kept to a healthy diet and excercises, right exercise all making them more likely to maintain good health. Mental and physical energies are required to bring into play the harmony in the self.Taoism believes that there are five important elements to earth, and they were water, earth, metal, fire and wood. All of these five elements need to be in balance and harmony with each other. This is true of a family, a group, a town, even a country.

Some simple examples come to mind with fires in California: one of the basic elements is out of harmony with its environment. Other places along the Mississippi River had had too much water in floods. That is a simplistic version of how our worlds can get out of harmony, all suffer. In contrast if all work well together and help see that the five elements have been placated at much as possible: a new dike higher than the one that broke. Much of Feng Shui deals with how and where objects are placed.

How the correct positions will grant them wealth is laid out in detail, and many books deaelt with how to measure your personal feng shui. To not pay attention to centuries long held views now can be expensive. In 1997 Hong Kong was built the largest airport in the world, and the criticism was immediate. While in the financial difficulties of the time, the new airport took most of the blame. It had been placed wrong and gave all the wrong vibrations. This can be difficult to disprove.

The Communist Government is more than wary of any group that believes in divinity. Communist belief fits with the need to have worker keep their efforts heroic. Modern China prefers the teaching of Confucious, who also did not believe in an afterlife, and that ones purpose if to serve the state to the best of the abilities one was given. In contrast Lao Szu believed that by living right and daring for your self and helpful to others; and being noble one gets a reward in nirvana, or heaven.

Whatever Chinese antiques shop thinking, there are more and more modern young Chinese learning to think for themselves, and turn to modern medicines. The system is handling it fine, prospects seem glorious.

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Full Body Fitness with Yoga

Kundalini Yoga is a great science to help with full body fitness and health. This is because kundalini yoga combines powerful breathing with dynamic movement, and this combination helps deliver a workout which both, builds your strength, as well as helps with flexibility and stamina. In this article, I will teach you three great yoga exercises which when combined will help you on your march to achieving total body fitness.

The three exercises which will help you in strengthening your entire body are Plank Pose, Stretch Pose and Frog Pose. Plank pose will work on the upper body, helping build your chest, shoulders and arms. Stretch pose will work on your abdominal systems, helping to tone and strengthen your abs. Frog pose is excellent for building and toning your legs, especially your thighs and buttocks. So the combination of these three exercises will give you a full body workout and done consistently, will make you fit and strong.

Here are the details of each of these three exercises:

Plank Pose for Upper Body Fitness:

a. How to Do Yoga Plank Pose:

* Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up.

* For plank pose be sure to keep your body in a straight line, now allowing the butt to sag and the hands should be directly underneath the shoulders.

* Breathing is normal, except if you are doing a particular Kundalini Yoga Kriya, which might require you to do Breath of Fire while holding Plank Pose.

b. Duration:

* 15 seconds - 7 minutes.

c. Benefits:

* Strengthens the arms, shoulders, chest and back.

* Develops your core strength and abdominal muscles.

d. Practice Tips:

* Advanced variations of Plank Pose include, lifting one leg up and holding the pose, or lifting one arm up and holding the pose. This is to take your level of fitness to the next level.

Kundalini Yoga Stretch Pose for Abdominal Fitness:

a. Instructions for Kundalini Yoga Stretch Pose:

* Lie on your back.

* Place your hands under your buttocks palms facing down (to support your lower back).

* Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately.

* Begin Breath of Fire Breathing Exercise.

b. Duration:

15 seconds -11 minutes.

c. Benefits:

* Builds abdominal strength.

* Increases core fitness, energy and power.

* Helps develop the much coveted 6 pack abs.

* Improves your digestive system.

d. Practice Tips::

* To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time. Either way you will reduce the pressure on the abdominal muscles.

Kundalini Yoga Frog Pose for Lower Body Fitness:

Kundalini Yoga Frog Pose Practice Details:

a. How to Do Kundalini Yoga Frog Pose:

* Squat on the floor on your toes, with your feet apart and your heels either touching or very close together.

* Have your knees spread out and your arms inside your knees with your finger tips touching the floor. The elbows are straight.

* Look up, you can have your eyes opened or closed. Inhale. This is the starting position for frog pose.

* Rise up now by straightening your legs. At the same time bring your head towards your knees and keep your fingers touching the floor. Your heels should move down towards the floor. Straighten your legs as much as possible. Exhale. This is the ending position for frog pose. This completes 1 repetition.

* Come back down to the starting position and repeat the cycle as many times as indicated.

b. Duration:

* Beginners, start with as many as you can do and work up to 26 froggies.

* Intermediates, work up to 54 froggies.

* Advanced, work up to 108 froggies or more.

c. Benefits:

* Shapes, tones and strengthens the legs and lower body. Specially the thighs muscles.

* Builds the cardiovascular system and respiratory system. Promoting better circulation and better respiration.

* Promotes flexibility in the hamstrings and calves.

* Overall, builds one level of fitness and endurance.

d. Practice Tips:

* Careful with your knees. If you have bad knees, approach this exercise with caution.

* This yoga exercise will get your heart rate up, so careful not to get dizzy. If you feel breathless, light headed or faint, stop and take a break.

* It is beneficial to stretch the hamstrings before doing frog pose.

Summary of Yoga for Full Body Fitness:

As you can see from the above exercises, a good yoga workout can deliver quite a punch and be an effective science for building your full body fitness and health. These exercises don't just promote flexibility, but are also excellent for training your most important muscles. Doing this set consistently will undoubtedly make you fit, strong and toned.

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Improve Your Life with Yoga

With yoga, you can develop a deep sense of yourself. It does sound like something positive and beneficial but one cannot help but wonder what that is really all about. How does it feel? What does it look like?

Yoga is not a solution but more of a process. It can help you get in touch with yourself enabling you to fix yourself. Yoga turns your attention inward instead of pointing you to some external solution (such as a new exercise gadget, a trendy weight loss ingredient, a pair of the latest model running shoes). This may sound like a cliche but truly, you have inside of you the answer to every question.

The most popular form of yoga in the United States involves physical postures which reflect the meditative aspects of yoga. Its practice provides numerous health benefits and below, I will be discussing the seven life-enhancing benefits of a good, solid physical yoga practice.

Yoga increases flexibility. Needless to say, yoga is synonymous to flexibility. Regular stretching of the connective tissues in the body improves their elasticity. In the same way that a rigid tree would break due to strong winds and a more flexible one would bend without breaking, a person with good flexibility is less susceptible to torn muscles, ligaments or tendons. They have built-in protection from injuries because their tissues stretch and therefore would not easily tear.

Yoga prevents aging. With age comes rigidity of the connective tissues and organs. In the same way that a plant that has not been watered for a long time would have trouble extracting nourishment from the soil, a body that is not regularly stretched will have circulation problems because the tissues become dense and coated with fibroid tissues. Because of this, blood, vitamins, minerals, and energy cannot flow smoothly through them. This is how being flexible keeps the body young and combats the effects of aging.

Yoga tones the organs. Yoga positions serve several functions. The forward bend for instance, helps to flush the kidneys, while the triangle opens the liver. When done correctly and held for a sufficient length of time, yoga practice can tone and improve the functioning of every internal organ of the body. Keeping ones internal organs in good condition does not only benefit ones health, it also greatly reduces the possibility of developing medical problems which may lead to expensive transplants. Thus, indirectly yoga also provides financial benefits to those who practice it.

Yoga increases healthy energy flow. The yogis of ancient India discovered nadis which are energy pathways that flow through the body. As we grow older, the nadis constrict and because of this, the amount of vital energy flowing through the body increasingly lessens. This results in aging, loss of energy and eventually, death. Yoga keeps these energy pathways open which allows plenty of vital energy or life force to continuously flow into the body. This helps you to stay young and healthy.

Yoga focuses the mind. Another widely known benefit of yoga is that it significantly increases ones ability to concentrate. The physical postures developed by the yogis of ancient India are such that they are impossible to do if your mind is on something else. With yoga, it is essential to focus on what you are doing at the present moment and nothing else, otherwise you might end up in a tangled heap on the floor.

Yoga gives you power. Once you practice yoga, you will quickly understand that thinking is a choice and not an obligation. The mind is very similar to a powerful computer and its an awesome tool to be used by YOU when it is helpful.

Yoga gives you the choice to whether to use your power of thinking or not. It puts you in the position to be the master over your mind, which is probably one of the most powerful things in the world. You can use it to overcome compulsive eating, angry outbursts, all sorts of addictions and other behaviors which all start off as a thought your mind. The essence of all power lies in this ability to decide which thoughts you want to empower.

Yoga gives you love. As you practice yoga, you will begin to realize that all of us are in this together. In its essence, yoga means union and this manifests itself on many different levels. You will come to know who and what you are, and also find integration in many aspects of your life. But it doesn't end there, you will also come to know others for who they really are. We all wear masks but underneath we are all the same in that we go through life in the same way. All of us are in search for union with each other and with a higher power.

Yogic practices will enable you to see through the masks of the ego and to look deeply into your own heart as well. It will lead you to ponder on such questions as, Why am I here? What is life showing me?and How am I looking at the world? Knowing ones real self is loving oneself with the unconditional love of a mother. And to love oneself is to love the world and everyone and everything in it.

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Top 5 Free Yoga Poses

In this article I will share with you five of the very best yoga poses and exercises to help you with your personal yoga practice. What you will find with the yoga poses below, is that they can be practiced by both beginners as well as advanced yogis. These poses all work on different aspects of your body and can be easily incorporated into your yoga routine.

These poses and exercises are from across both great schools of yoga, hatha yoga as well as kundalini yoga, and the sequence I have given them in is a good one in which to practice them. Below you will find the details of each pose and how to practice it correctly and safely. Also given are the benefits that each of these poses bestow.

5 Best Yoga Poses:

Yoga Exercise #1: Yoga Stomach Grind:

The first exercise is called Kundalini Yoga Stomach Grind and it is a great way to work on your elimination system, digestive system and get the lower back ready for some serious yoga. It is a perfect way to start any yoga set.

How to practice this exercise:

Sit up with your legs crossed. Hold onto your on your knees. Grind your stomach in a big circle counter clockwise for half the time of the exercise. Visualize drawing a big circle with your naval. Switch after half the time and grind your stomach clockwise.

Yoga Exercise #2 - Kundalini Yoga Modified Rowing:

Yoga Rowing frees up your hips, helps you develop flexibility in your hamstrings and also works on your abs and shoulder. Can't go wrong with this one. It is another great exercise for daily practice.

How to practice this yoga exercise:

Sit up with both legs extended straight out in front of you. Extend the arms and have the thumbs facing up towards the sky, fingers extended forward and keep the elbows straight. Lean back 20-30 degrees and then lean forward the same distance. Continue at a moderate pace.

Best Yoga Pose #3 - Yoga Forward Bend:

If you have not done your Forward Bending Yoga Pose, you have not done your yoga for the day yet, period. This pose stretches the entire back of your body and is known for triggering spontaneous healing and known to grant yogis with a long healthy life.

How to do this yoga pose:

Sit with both legs extended straight in front of you. Make sure the legs are parallel and feet pointing straight up. Reach forward with your hands and hold onto your legs as low as possible without bending the knees. If you can hold your toes that's great, if not, arch them back towards you while holding your shins, knees or thighs. This will ensure you are stretching the calves and nerves. As you reach towards your feet, ensure you are bending from the waist and try to keep the back as straight as possible. Try to bring the forehead to the knees if possible.

Top Yoga Pose #4 - Yoga Stretch Pose for Abdominal Workout:

This great yoga posture, has some easy modifications for beginners, and also gives advanced yogis a real challenge when held for a prolonged period of time. It is one of my favorite yoga poses and a must do everyday exercise. Oh yes, I almost forgot, this exercise is also excellent for working on your Navel Chakra, to help you develop amazing energy and tremendous willpower.

How to do this yoga pose:

Lie on your back. Place your hands under your buttocks palms facing down (to support your lower back). Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately. Breath powerfully.

Best Yoga Pose #5 - Bow Pose:

Done regularly Bow Pose has been known to keep you looking young and give you the energy and vitality of youth. The advanced yogi can develop rocking in this pose, which is even more beneficial to you. You will find your digestive system, respiratory system, entire spine, legs, shoulders and overall flexibility improved by this great yoga exercise.

How to practice yoga bow pose:

Start by lying on your stomach with your chin on the floor. Next, bend your knees and bring your heels towards your buttocks. Reach back and grasp your ankles. Raise yourself up off the floor by pressing your ankles away from you. Your chest and thighs should be raised off the floor.

Summary of Top 5 Yoga Poses:

Just doing these five yoga poses on a daily basis will make a significant difference in you health and levels of energy. As with any physical practice, make you start off slowly and then gently build up your capacity over time. Also remember each yoga pose should be done with full awareness and complete attention.

Author Resource:- Enjoy and benefit from the largest free yoga and meditation website on the internet. The hugely popular Free Yoga Poses article, by Master Yogi Anmol Mehta, will teach you the very best yoga poses and exercises, so you can benefit from this timeless spiritual science.

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Four Schools Of Yoga : An Introduction

There are many different schools of yoga, and some of these will now be touched upon. Japa yoga is a philosophy concerned exclusively with spiritual discipline; in one of its forms its practice consists of repeating a Mantra, or affirmation, over and over while dwelling deeply on its every significance. To accomplish this no mind-wandering at all is permissible, and since most persons' minds do wander to some extent the Japa yoga, desirous of guarding against distraction, will often be found sitting motionless for hours on end, tailor fashion, while chanting the single whole syllable "Om."

This chanting is done in conjunction with deep breathing, which admittedly does arrest mind-wandering so that the practitioner becomes drawn into himself in spiritual contemplation.

In Laya yoga the student remains perfectly still, in a profound state of trance. He briefly achieves a state of perfect bliss. He must then quickly return to earth -- to his normal state, if you will -- otherwise he runs the danger of severing all connection with it. This form of yoga is not safe for anyone to practice who has not gained complete control over his emotions as well as over his mental processes.

One other of the schools of yoga, Karma yoga, advocates not the renouncement of all earthly work, but on the contrary its pursuit. It looks upon the body as "the good servant" of one's spiritual strivings. Essentially practical, Karma yoga teaches helping others as a means of helping one's self. This philosophy is essentially based on the law of Cause and Effect, on the recognition that for every action there is a corresponding reaction. In many ways it is not unlike early Christianity. As we sow, says Karma, so shall we reap.

Consequently, the tenets of Karma yoga are a devotion of one's life to selfless service without any attachment whatever or consideration for rewards. The student of Karma is taught indifference to praise and blame alike. He may not accept gifts but must always work for work's own sake. He must ever listen to the inner voice of his conscience for guidance, fear no one save the Divine power, and devote his life to his fellow-creatures.

While it is always unsatisfactory to suggest parallels, medieval anchorites and St. Francis of Assisi come to mind as we try to translate some of these attitudes into Western terms.

A further parallel is equally striking: Karma teaches that a man who lives a life of idleness and luxury cannot hope to help his fellows, for he is handicapped by enslavement to his Indriyas or sense powers. It follows that if he would become a true Karma Yogi he must cast outside his rich robes and take on the beggar's garb. This, after all, is not very different from the basic philosophy behind the words, "It is easier for a camel to pass through the needle's eye than for the rich man to enter the gates of heaven."

Still another of the schools of yoga is Jnana yoga, the yoga of Knowledge as against that of Action. Jnana educates the mind to perceive Self and so free itself from all forms of delusion. It aims at the realization of the Supreme Self by means of learning to see the everyday world in its true proportions, making a complete cleavage between the objective manifestations of consciousness and the subjective working of the mind. Three thousand years after Hindu philosophers formulated this approach, modern Western psychiatry began to explore the same problems in the laboratory.

The Yogis, however, attain their goal through purely philosophical, meditative channels; they consider the first step to be comprehension of what mind consists of, and the second a mastery of all desire by the development of wisdom. Again, such speculation is beyond the realm of ordinary people's interests. Specifically, what Jnana says must follow is complete non-attachment to the things of this world and constant sacrifice of self to enlightenment. Jnana demands of the student a technique of living so rigorous and an asceticism so extreme as to be totally alien to most of us.

There exists still other schools of yoga, but these are some of the more important ones.

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The Potential of Using Yoga for Weight Loss

Let's face it: a lot of people have a severe misunderstanding of yoga. For every one person who knows how effective yoga can be in maintaining a positive outlook, improving posture and digestion, staying in good health, and maintaining a high level energy just to get you through the day, there are probably a dozen skeptics who think it is all just new age baloney.

Maybe we can't convince everybody that yoga is much more than ineffective hippie stuff, but if we can summarize the concept of the traditional yoga culture real quick, it might just be a start.

A Brief History of Yoga

It's not clear exactly when the practice of Yoga first began in India, but it may have been as early as 3300 BC.

There are five major branches in yoga: Raja, Hatha, Jnana, Bhakti and Karma, but Hatha yoga is probably the only one we really need to discuss in relation to health and fitness.

Yogi Swatmarama, a fifteenth century Indian sage, developed Hatha yoga as a way to prepare oneself for intense meditation, by first subjecting oneself to intensive physical training. Whether or not a person's end goal is enlightenment, the physical benefits of the practice have proven to be effective.

Yoga for Weight Loss

Even if you believe in the potential yoga has to keep your body healthy, you may still be asking "Is yoga really all that effective in helping one to lose weight?"

Let's start by saying that Hatha yoga is an intensive, low impact exercise, involving lots of stretching and conditioning that helps the blood flow more smoothly, and which aids in healthy digestion.

One of the main goals of yoga is to maintain the intestinal organs in order to improve digestion and minimize the amount of undigested food or waste in our bodies without having to resort to invasive cleansing routines.

A low-intensity yoga session will not burn as many calories as other workouts. An average woman may burn 150 calories in a one-hour Hatha yoga session and 300 calories from walking briskly for one hour. Ashtanga Yoga and Power Yoga, on the other hand, will burn about 300 calories per hour and Vinyasa Yoga (also known as flow yoga) can burn even more.

If you are just starting out with Yoga and plan to keep your routine slow and steady to start, the quickest way you are going to see weight loss results is to combine your yoga practice with a healthy diet plan and an aerobic exercise.

Still, it's important to understand that weight loss is about a lot more than calories. Yoga can really give you a better relationship with your body, which can really help you on the weight loss journey. As you deepen your understanding of the way the mind and body relate to one another through a dedicated Yoga practice, don't be surprised if your mindset and habits begin to change, which, in turn, can make it much easier for to make healthy changes in your body.

Why ARE Yogis so Thin?

One of the reasons yoga masters are so thin is generally because of their diet.

The traditional yogi diet is strictly vegetarian and free of caffeine, however, you can still learn how to eat well from yoga without becoming a monk. Here are some simple rules for those of us not willing to give up on hamburgers and coffee just yet:

The Yoga Diet for the Everyday Yogi

- Drink lots of water

- Eat lots of vegetables and fruit

- Eat spicy foods and red meat only in moderation

And that's it. A healthier diet plus intensive Hatha workout sessions, and you are sure to see results, both in your body and your mind. If you want to ramp up your weight loss and calorie burning, try Power Yoga, which can give you an aerobic exercise, too.

Starting your Yoga Routine

What you'll need to start yoga will be some comfortable clothes (nothing fancy, just some old sweats will do), and a mat. (Some yoga schools provide yoga mats.)

You can easily take a couple lessons and just practice yoga at home, but one of the greatest motivators for any exercise program is to be a part of a group, sharing knowledge with one another and pushing each other to really dedicate the time and energy it takes.

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How To Learn Yoga : A Beginner's Guide

When you begin to learn yoga and until you have become so adept at relaxing that you can, like Napoleon, shut out the world around you at any time and any place, your period of relaxation should be taken away from other people, in a room where you are alone, with the door closed. You will need quiet so as not to be distracted. If you are a city dweller you doubtless cannot avoid a certain amount of traffic noise, but try to control what sounds you can, since conversation, the radio, the ticking of a clock can be most distracting. Keep disturbance at a minimum.

Your clothes should be comfortable, too. In fact, the less you have on the better: Make certain you are not annoyed by a tight belt, a stiff collar, a girdle, a brassiere. Anything that might make you unduly conscious of being physically confined should be avoided. On the other hand you must not feel cold. Be sure there are no drafts in the room -- it is impossible to relax properly while chilly.

The best possible position for Deep Relaxation is the Savasana, the Death Pose. And the best place is the floor. Lie flat on your back, using a rug or folded blanket to protect yourself from the cold boards. If for some reason it is impossible for you to use the floor, then choose a hard bed, preferably one with a bed board. A soft bed will never be completely satisfactory, for as it sags under your weight, certain muscles will inevitably tense up. Moreover, a soft bed might lull you to sleep, and sleep is not what you are after at the moment.

You will probably not feel entirely comfortable when you first try lying like this: the floor will feel too hard, you will find yourself tempted to shift positions. But this you must not do, for in order to relax muscle by muscle it is important to lie quite still. Just remember that every body movement, every shift, however slight, means a tensing of one or another group of muscles. To avoid this, make sure that you are lying comfortably, with your weight fairly evenly distributed.

Once settled, take a few deep breaths from the diaphragm then allow yourself to breathe normally again. The next step is to get acquainted with the feel of your muscles so that you may better control them. Pretend you have just swallowed a tracer substance, and that your muscles are channels through which you are watching it flow.

Now send an order along one of these channels. Move an arm, stretch a leg. Stretch hard, making all the muscles along the way contract -- and study what is happening. You will feel muscles quite far removed from the area with which you are experimenting contract in sympathy. If you clench your fist, for instance, you will feel contractions all the way up your arm and into your shoulder. If you flex your toes, ripples of movement will tense the muscles of your thigh. This is one of the enjoyable stages as you begin to learn yoga.

Now hold the stretch a moment, while you trace your sensations in detail. Memorize them: next time you give your arm an order, you will be able to check whether or not it is being followed. And now let go. Repeat the process limb by limb, until you have a nodding acquaintance with the various groups of muscles through your body.

Now start the stretching all over again, but this time in slow motion. Build the stretch up, slowly, like a cat arching its back. In the meantime let that imaginary tracer substance show you, as clearly as possible, every muscle you have put into play. Observe and note your sensations for future reference. Hold the pose until you are thoroughly aware of what is happening. Then, once more in slow motion, let go.

It is this letting-go process that is the actual mechanism of true relaxation. Think of yourself as a puppet without any strings to hold it up any longer -- could anything be more limp? That is the stage you are trying to reach -- relaxation so complete that you lose all feeling of alertness. This is your goal and a great achievement as you start to learn yoga. Good luck!

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Yoga And Meditation: Energy For Mental Well-Being

To perform yoga and meditation, once you are comfortably settled in the posture you have chosen, such as the Lotus position or sitting on the floor tailor fashion, you may begin your meditation in one of two ways. You may close your eyes and concentrate on the space directly above the root of your nose - the seat of the supposedly-atrophied Third Eye; or else, keeping your eyes open, focus on some small article or spot directly in your line of vision. Be sure it is something you see clearly, without straining the eyes.

Let us say you have picked a single letter in the title of a book, printed in bold type on the dust jacket. Concentrate on that letter until the rest of the title fades out of your consciousness. You do not have to stare so hard that your eyes begin to sting and water - just shut everything out except the spot of your choice.

You will soon see nothing on either side, neither words nor individual letters, only what you wish to see. You will also, we might mention in passing, be benefiting your eyesight; but that is what may be termed a fringe benefit.

Now that your attention has been brought under control you are ready for the next step: Transfer your thinking gently to the subject on which you wish to meditate. Withdraw your thoughts from all outward contact, exactly as a tortoise draws its head into its shell. Thus concentration will almost imperceptibly merge into meditation.

Since yoga and meditation are very much an acquired art and take much practice, you will find that at first it will be easiest to select subjects that are not too elusive. In fact, you might try something decidedly concrete, but with a possible spiritual or symbolic side as well. Take, for instance, the human heart. Close your eyes and as you breathe turn your attention inward and try to become physically aware of your pulse-beat, which is also your heart-beat.

Next visualize the heart itself: Think of it as simply a vital muscle pumping blood through the body; think of its four chambers, the valves which make the blood flow always in the same direction, of the relationship to it of the veins and arteries; of its rhythm when you are at peace and its quickened pace when excitement, physical exertion or deep emotion stimulate it; then consider the meaning of a warm heart, a generous heart, a loving heart.

Gradually you will find yourself engrossed in meditation that encompasses much broader vistas and touches upon more lofty considerations than anything which concerns one individual alone. You will feel a sense of peace taking possession of your entire being, and you will be the better for it.

Other subjects which might take you in similar manner from concrete to spiritual contemplation are: light, beginning with a lighted candle and continuing to sunlight and enlightenment and the flow of the spirit; a book, which becomes the symbol of learning; a flower; a cloud. Later on you might choose some historical personage whom you especially admire and with whom you feel a deep sense of identity. Consider his life history, the events which led up to his greatness and what it was that made him particularly admirable; then notice how, for the moment, you are trying to view the world through the prism of his personality.

This will give you an insight and an awareness of Self keener than you ordinarily experience, for in a sense it will be a shared experience. At the same time you will be able to look at yourself as if from another viewpoint. The added insight will help you disentangle your Self from identity with your mind.

Such insight is one of the main objects of meditation, since most of us have never learned to make a distinction between Self and the mind, nor do we stop to realize that they are not one and the same, Self being constant in its inherent nature, while the mind, by its very nature, is subject to endless modification.

You will gain much from this practice of yoga and meditation.

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2 Important Rules to Avoid Yoga Injuries

It never ceases to amaze me how many time I have seen seasoned yogis injure themselves when practicing yoga. This is independent of the type of yoga they practice and independent of how fit they are as well. So, it scares me to think that if this is the state of expert yogis what might be the state of those who are just beginning this wonderful science.

Well, don't worry in this article I will provide 2 simple guidelines for yoga practice which will go a long way in helping you avoid unnecessary injuries when doing your practice. After all, you decided to do yoga to get healthy and happy, it is totally unacceptable that such a gentle, healing science should become the source of your injury and pain.

2 Simple Rules to Avoid Yoga Injuries:

1. Warm-up:

Although this is common sense, I have noticed the following special occasions when warm-up is unfortunately skipped and the yogi ends up risking injury. Here are these three occasions when you need to be especially vigilant and avoid getting injured due to insufficient warm-up.

A. You are Late to Class:

Many times I see students who come in late to class jump right in and start doing the exercises and postures that the class is doing at full stream. This is a recipe for disaster. If you are late coming into a class which has already picked up steam, you need to start out very slowly and gently till you feel ready to catch up with the rest of the students.

B. You are Giving a Spot Demonstration:

Often if you are a yoga teacher or even just a regular yoga student, occasions arise where you are asked to, or want to, give a quick demo of a pose or exercise. If you encounter this situation, immediately your injury antenna should go up. This type of spot demonstration is perhaps the most common reason for injury. Don't try to show off at this time, but instead do the posture or exercise as gently and safely as you can. Trying to all of a sudden demonstrate Plough Pose, is the best way to injure your back, or worse, break your neck.

C. You Don't Have Enough Time:

Here is another dangerous situation which often leads to skipping a proper warm-up and jumping ahead to a challenging set or routine, when you don't have enough time to fit in your full practice. In this situation it is very important to make an adjustment to any difficult routine and posture and be conservative with regard to how hard you go at it. Tone it down in such situations and live to practice another day.

2. Don't Compete:

Yoga is not an Olympic sport. It is not a tournament. It is not a competition. It is amazing how when you put a bunch of people together for the same activity, comparisons and judgments immediately come into the picture. As a yogi, you have to remember the golden rule that yoga is just about you and you. It does not matter how anyone else is doing, it only matters how you are doing. Forget about competing and comparing with others and just do your practice, intelligently, mindfully and most import of all, safely. Comparing often leads to pushing yourself further than you should have, which is perhaps the number one reason for incurring injury.

Summary:

If you follow these 2 simple rules, of doing your warm-up no matter what and not overdoing it ever, I think you will enjoy a healthy and long-term yoga practice, the benefits of which are immeasurable.

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The Truth About Yoga And Pilates

There's no doubting that those who practice yoga and pilates often have very impressive abilities to bend themselves into positions which are enough to make the rest of us wince at the thought.

Is this really a good thing though? How much do these abilities transfer to daily life and exercise?

Is there a more effective way to achieve the benefits which yogi's believe can only be gained from their chosen methods?

These are questions I will try to answer in this article based on personal experience and scientific fact. I'll start with the positives of taking part in regular yoga and / or pilates sessions.

Firstly it can only be a good thing when people realise the importance of performing specific work to improve their flexibility and core strength. It's a key part of enjoyable living.

The typical Brit is now characterised by poor posture due to sitting at a desk all day and lack of exercise. Consequently they're in desperate need of corrective work to address this.

Second, many of the methods can be seen in strength and conditioning settings all across the world. There must be some benefit to the underlying principals!

However, they are limited to effective mobility and flexibility practices in warm and cool-down routines and as supplemental work as part of a much more complex routine. They should not be seen as an end in themselves.

The following discussion illustrates how spending your life performing yoga as an end product is doing your body a disservice. You're also wasting a lot of time which could be used more productively.

Many yoga or pilates students argue that it helps build strength. Whilst this may be true for a complete beginner who is unable to control their body weight, there soon becomes a point where no more gains can be made because the student is able to control their bodyweight with little effort.

This relates back to the key principal of progressive overload. This is a scientifically proven concept that to make continued strength gains you must continually lift heavier weights.

Like aerobics, the only way to apply this to yoga and pilates is to put on weight. That way your muscles have a greater resistance to work against, but clearly this isn't desirable!

Whilst on the subject of strength, the whole point of increasing strength is to be stronger and more powerful in dynamic situations. This includes lifting things in daily life.

Why on earth would you look to become stronger standing in one position with very little dynamic movement? If you are training to be one of those guys who paints himself silver and stands perfectly still in the town centre for money, pilates may be a good option.

The strength benefits gained from these practices can be gained much faster using other methods. Methods used by strength and conditioning coaches and personal trainers the world over.

There is also virtually no limit to the progress which can be made using resistance training for strength compared to the limits imposed by using bodyweight only. Sure bodyweight training should be the first method used by beginners but progress in the medium to long term is severely limited.

Other strength training methods will transfer much more effectively to daily life and sports performance whether on an amateur or professional level. Surely this is more desirable?

Strength and conditioning. Two qualities everyone should be looking to improve. We've just covered strength but what about conditioning? I have heard certain, more intense forms of yoga touted as great for conditioning.

In my opinion, conditioning is the process by which you become better able to perform movement based activities of an intense nature. How can this possibly be improved if there is very little movement involved?

My final point is on the people themselves who follow yoga almost as a religion. I appreciate this does not apply to all and I am not suggesting it does, but many students of such practices seem to promote yoga and pilates as the be-all and end-all of health and fitness and life itself.

I have methods which I favour because they have been proven to be the most effective. Hpwever, I believe it is wrong to shut out all other methods in the blind belief you already have all the answers.

Every day I spend in this job I realise there is so much more I don't know. This can only be a good thing in the interests of progression of me as a person, a student and a teacher or trainer of others.

In conclusion, whilst yoga and pilates undoubtedly can provide benefits to complete beginners to exercise, they are limited in their application to those looking to live a life of intense exercise and movement performance.

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Yoga And Meditation In Daily Life

To learn to control your thinking and emotions at the source, to subdue restlessness, calm the nerves and literally will yourself to bring out what is best in you, to shut yourself off from worry and all negative attitudes, these are the realistic goals of yoga and meditation which you may set up for yourself.

Begin with the following deceptively simple exercise: For twelve seconds, try keeping your mind on a single point - let us say the spot between the eyebrows, where the mystical "third eye" is supposed to be. Visualize that potential "third eye"; consider the benefits clairvoyance might give you, were you to achieve it; consider the uses to which seers have put their own clairvoyance.

In short, meditate on every angle of the subject that suggests itself to you. Twelve seconds of such meditation is called Dharana. If you stay with your thought twelve times twelve seconds, permitting an unhampered flow of related images to come freely to mind, you have achieved Dhyana, or true meditation.

The Yogis teach that once you learn this you may eventually also achieve Samadhi, which is variously described as a state of super-consciousness and a state of infinite bliss. But Samadhi is not a goal for us to strive after, it should only be done under the supervision of a guru.

Now for the actual procedures, the physical requirements for yoga and meditation. To begin with, you must be alone and undisturbed when you attempt it. Therefore choose a time of day when it is easiest for you to be alone. Shut your door - lock it if necessary - to insure privacy. Be sure you are away from the phone, from loud noises, and that no one will try to speak or call to you. For if you are in the least uneasy about possible interruptions you cannot relax, and without relaxation neither Deep Concentration nor meditation are at all possible.

You can now readily see why for most persons an early morning or late night period is the most desirable time, exactly as with most other yoga practices. Remember you must wear completely comfortable, loose clothing, avoid the glare of bright sunshine or other light directly in your eyes and also avoid bright, disturbing decor in the room. Let the background be unobtrusive.

Traditionally the Yogis prefer to meditate while sitting in one of the classic postures, or asanas. The Padmasana, or Lotus Pose, is considered ideal. Or you may sit on the floor tailor fashion.

It goes without saying, of course, that these poses are only possible if you meditate in the privacy of your own room. They are obviously impossible under any other circumstances.

Needless to say correct rhythmic breathing is essential to proper meditation. Stand erect and at ease. Place the hands on the hips, elbows well out and never forced backward. Draw the chest straight upward, then press the hip bones with the hands in a downward direction.

By this means a vacuum will be formed and air will rush into the lungs of its own accord. Remember to keep the nostrils wide open so that the nose may serve as a passive channel for inhaling and exhaling. The breathing should be noiseless. Remember to stretch the upper part of the trunk. The chest must never be cramped, the abdomen should be naturally relaxed, the spine and neck straight. Remember not to draw the abdomen inward; lift the shoulders up, never force them back.

To exhale, allow the ribs of the upper part of the trunk to sink down gradually. Then lift the lower ribs and abdomen slowly. Again, care must be taken not to bend the body or arch the chest. Exhale silently through the mouth. At first do not retain the breath after inhalation.

You will now start to derive some of the enormous benefits of yoga and meditation.

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