Yoga for Menopause

Yoga stretches can benefit both the body and the mind, bringing energy and balance. This is particularly helpful to women who are currently in menopause or in menopause transition because their hormonal levels and body chemistry may be fluctuating rapidly. This can leave women feeling out of balance and truly victims of their changing bodies. Yoga exercises level out this physiological instability by relaxing and gently stretching every muscle in the body, promoting better blood circulation and oxygenation to all cells and tissues. This helps optimize the function of the endocrine glands and the organs of the female reproductive tract. Yoga exercises also improve the health and well-being of the digestive tract, nervous system, and all other organ systems.
The yoga exercises included in this chapter address many specific menopause related symptoms and issues, such as bone strength, cardiovascular and breast health, of concern to all women past midlife. You may want to begin by trying all the stretches, then practicing on a regular basis those exercises that bring you the most symptom relief and general health benefits. If you prefer, begin with the exercises that offer relief for the specific symptoms of greatest concern.

General Techniques for Yoga

When doing yoga exercises, it is important that you focus and concentrate on the positions. First, let your mind visualize how the exercise is to look, and then follow with the correct body placement in the pose. The exercises are done through slow, controlled stretching movements. This slowness allows you to have greater control over your body movements. You minimize the possibility of injury and maximize the benefit to the particular area of the body where your attention is being focused. Pay close attention to the initial instructions. Look at the placement of the body in the photographs. This is very important, for if the pose is practiced properly, you are much more likely to have relief from your symptoms.

In summary, as you begin these exercises:

• Visualize the pose in your mind, then follow with proper placement of the body.
• Move slowly through the pose. This will help promote flexibility of the muscles and prevent injury.
• Follow the breathing instructions provided in the exercise. Most important, do not hold your breath. Allow your breath to flow in and out easily and effortlessly.

Practicing yoga stretches regularly in a slow, unhurried fashion will gradually loosen your muscles, ligaments and joints. You may be surprised at how supple you can become over time. If you experience any pain or discomfort, you have probably overreached your current ability and should immediately reduce the amount of the stretching until you can proceed without discomfort. Be careful, as muscular injuries take time to heal. If you do strain a muscle, immediately apply ice to the injured area for ten minutes. Use the ice pack two to three times a day for several days. If the pain persists, see your doctor. If you wish more background and information on yoga, refer to the books listed in the bibliography at the end of this book.

Stretch 1: The Locust

This exercise energizes the entire female reproductive tract, thyroid, liver, intestines and kidneys. It is helpful for premenopausal women with dysfunctional bleeding, as well as women with menopausal symptoms such as hot flashes, because it improves circulation and oxygenation to the pelvic region, thereby promoting healthier ovarian function. This exercise also strengthens the lower back, abdomen, buttocks, and legs, and prevents lower back pain and cramps.

• Lie face down on the floor. Make fists with both your hands and place them under your hips. This prevents compression of the lumbar spine while doing the exercise.

 • Straighten your body and raise your right leg with an upward thrust as high as you can, keeping your hips on your fists. Hold for 5 to 20 seconds if possible.

 • Lower the leg and slowly return to your original position. Repeat on the left side. Remember to keep your hips resting on your fists. Repeat 10 times.

• Repeat 10 times with both legs together.

Stretch 2: The Pump

This exercise improves blood circulation through the pelvis, thereby promoting healthier ovarian function. It helps relieve menopausal symptoms such as hot flashes and controls excessive bleeding in premenopausal women. The exercise helps calm anxiety and also strengthens the back and abdominal muscles.

• Lie down and press the small of your back into the floor. This permits you to use your abdominal muscles without straining your lower back.

• Raise your right leg slowly while breathing in. Keep your back flat on the floor and let the rest of your body remain relaxed. Move your leg very slowly; imagine your leg being pulled up smoothly by a spring. Do not move your leg in a jerky manner. Hold for a few breaths. Lower your leg and breathe out.

• Repeat the same exercise on your left side. Then alternate legs, repeating the exercise 5 to 10 times.

Stretch 3: Wide Angle Pose

This exercise opens the entire pelvic region and energizes the female reproductive tract, improving ovarian function as well as normalizing excessive or irregular menstrual flow; diminution of menopausal symptoms may also occur. It is helpful for varicose veins and improves circulation in the legs.

• Lie on your back with your legs against the wall and extended out in a V or an arc, and your arms extended to the side.

• Hips should be as close to the wall as possible, buttocks on the floor. Legs should be spread apart as far as they can and still remain comfortable. Breathing easily, hold for 1 minute, allowing the inner thighs to relax.

• Bring legs together and hold for 1 minute.

Stretch 4: Spinal Flex

This exercise energizes and rejuvenates the female reproductive tract and tones the abdominal organs (pancreas, liver and adrenals). It emphasizes freer pelvic movement with controlled breathing.

• Lie on your back with your knees bent and your feet on the floor close to your buttocks.

• Exhale and press the lower back into the floor, raising the buttocks slightly.
• Arch your back slightly.

• Inhale and lift your lower back off the floor. This stretches the region from the sternum to the pelvis.

• Repeat this exercise 10 times. Always lift your navel up on the in breath. Always elongate your spine and press the lower back down on the outbreath.

Stretch 5: Pelvic Arch

This is an excellent exercise for stretching the abdominal and pelvic muscles. Menopause related vaginal and bladder symptoms are reduced by promoting better circulation and relaxation in the pelvic region. It is also helpful in reducing pelvic congestion.

• Lie on your back with your knees bent. Spread your feet apart, flat on the floor.

• Place your hands around your ankles, holding them firmly.

• As you inhale, arch your pelvis up and hold for a few seconds. As you exhale, relax and lower your pelvis several times.

• Repeat this exercise several times.

Stretch 6: The Bow

This exercise helps relieve menopause-related fatigue and lack of vitality, elevating your mood and improving stamina. The exercise also stretches the entire spine and helps relieve lower back pain and cramps. It stretches the abdominal muscles and strengthens the back, hips and thighs. It also stimulates the digestive organs and endocrine glands.

• Lie face down on the floor, arms at your sides.

• Slowly bend your legs at the knees and bring your feet up toward your buttocks.

• Reach back with your arms and carefully take hold of first one foot and then the other. Flex your feet to make grasping them easier.

• Inhale and raise your trunk from the floor as far as possible and lift your head. Bring your knees as close together as possible.

• Squeeze the buttocks while raising them off the floor. Imagine your body looking like a gently curved bow. Hold for 10 to 15 seconds.

• Slowly release the posture. Allow your chin to touch the floor and finally release your feet and return them slowly to the floor. Return to your original position. Repeat 5 times.

Stretch 7: Child's Pose

Excellent for calming anxiety and stress due to emotional causes, this exercise will also relieve menopause related anxiety and irritability. The exercise gently stretches the lower back and is one of the most effective exercises for relieving menstrual cramps and low back pain.

• Sit on your heels. Bring your forehead to the floor, stretching the spine as far over your head as possible.

• Close your eyes.

• Hold for as long as comfortable.

Stretch 8: The Sponge

This exercise relieves anxiety and stress due to emotional causes or menopause related anxiety and tension. It relieves menstrual cramps and low back pain as well as reducing eye tension and swelling in the face.

• Lie on your back with a rolled towel placed under your knees. Your arms should be at your sides, palms up.

• Close your eyes and relax your whole body. Inhale slowly, breathing from the diaphragm. As you inhale, visualize the energy in the air around you being dawn in through your entire body. Imagine your body is porous and open like a sponge, drawing in this energy and revitalizing every cell of your body.

• Exhale slowly and deeply, allowing all tension to drain from your body.

Stretch 9: Dollar Pose

This pose reduces anxiety and nervous tension and will help eliminate tension headaches and insomnia. It improves flexibility of the spine, reducing stiffness and back pain.

• Lie on your back with your legs bent and your feet together. Place your hands on the sides of both ankles to keep your legs together.

• As you inhale, raise your legs up over your head. Make sure that the posture is comfortable by adjusting the angle of your legs. To do this, bend your knees to apply pressure between the shoulder blades.

• Hold this posture for one minute, breathing slowly and deeply.

• Return to the original position, lying flat on your back with your eyes closed. Relax in this position for several minutes.

Stretch 10: Tree

If your goal is to strengthen bone mass by increasing weight bearing on the legs, hips and spine, this exercise will help you accomplish increasing bone mass. It also improves balance and posture.

• Standing erect, focus your eyes on a stationary point. Place one foot against the opposite thigh, so that one leg is bearing your weight.

• Slowly raise your arms over your head. Hold for a count of 5.

Reverse sides.
Repeat 3 times.
Note: You may place one hand on the wall for support if needed.

Stretch 11: Chest Expander

This exercise increases circulation to the upper half of the body, energizing and stimulating the body. It also loosens and stretches tense muscles in the upper body, especially the shoulder and back, and expands the lungs.

• Stand easily. Arms should be at your sides; feet are hip distance apart.
• Extend your arms forward until your palms touch.
• Bring your arms slowly and gracefully back until you can clasp them behind your back.
• Exhale, then straighten your clasped hands and arms as far as you can without discomfort. Remember to stand upright; body should not bend forward. Breathe deeply into chest.

• Inhale deeply and bend backward from the waist. Keep your hands clasped and your arms held high.
• Drop your head backward a few inches and look upward as you relax your shoulders and the back of your neck.

• Hold this position for a few seconds.
• As you hold your breath, bend forward at the waist, bringing your clasped hands and arms up over your back.

• Relax your neck muscles and keep your knees straight.
• Hold for a few seconds.
• Exhale as you return to the upright position. Unclasp your hands and allow your arms to rest easily at your sides.
• Repeat entire sequence 3 times.

Choosing the Right Yoga Technique

From among the many specific yoga poses in this chapter, you can choose the best exercises to provide relief for your personal menopausal symptoms by using the accompanying chart. Try all the poses that pertain to your specific symptoms to see which ones bring you the most relief and practice those poses on a regular basis along with your exercise program. The combination of yoga stretches plus a good aerobic and strength-building program should help relieve and delay menopause-related symptoms and improve your general state of health.
Susan M. Lark M.D.

The Meaning of PRANAYAMA

The meaning of Pranayama : ‘Pranayama’ literally means ‘to expand Prana’ (vital force). In the 49th Sutra of Sadhanapada of Patanjala Yogasutra, the great Rishi Patanjali has defined Pranayama as a process in which respiration is interrupted and Prana, that is, the vital force is controlled and regulated. According to some, Prana means air. But this is a wrong and misleading interpretation. Prana means something more than air. Parana, in fact, is the vital power which is the force motivating every element of the earth and which is the origin of the force of thought. There is a deep affinity between Prana and mental force, between mental force and intellect, between intellect and soul, and between soul and God. Thus, the purpose of Pranayama is to inspire, motivate, regulate and balance the vital force (Prana) pervading in the body. This is the reason why Pranayama is considered one of the efficacious means of attaining Yoga.

The importance of Pranayama : Much importance has been attached to Pranayama in Yogashastras. According to Vyasabhashya, there is no ‘tapa’ (penance), greater than Pranayama. It cleanses the body and knowledge is manifested. Manu says, ‘Just as gold and other metals melted in fire become pure so also the sense organs of the body get rid of impurities by Pranayama’. Pranayama is the fourth and very important stage of Ashtanga Yoga shown by Patanjalli. Yoga without Pranayama is not Yoga at all. That is why Pranayama is called the soul of Yoga. Bathing is necessary for purifying the body. Similarly, Pranayama is essential for purifying the mind.

Advantages :

(1) Pranayama keeps the body fit and healthy. It reduces excessive fat.

(2) One can live a long life through Pranayama. Pranayama improves the power of memory and eliminates mental disorders.

(3) Pranayama tones up the stomach, the liver, the bladder, the small and the large intestines and the digestive system.

(4) Pranayama purifies tubular channels and removes sluggishness from the body.

(5) Pranayama kindles gastric fire, the body becomes healthy and the inner voice begins to be heard.

(6) The constant practice of Pranayama strengthens the nervous system. The mind becomes calm and capable of concentration.

(7) The constant practice of Pranayama rouses spiritual power. It gives spiritual joy, spiritual light and mental peace.

Hints : For the effective and proper study of Pranayama, an aspirant should strictly follow the following hint :

(1) Pranayama should be practiced in a clean, airy place. It should be practiced in complete solitude.

(2) The best time for practice is the early morning. If this time is unsuitable, one may practice it in the evening.

(3) Pranayama is best done sitting on the floor. The postures suitable are Padmasana or Siddhasana. If one experiences difficulty in sitting in these postures for a longer time, one can select any convenient posture to sit steadily in an erect posture.

(4) The tubular channels should be cleansed before practicing Pranayama. For this, first practice asanas.

(5) Pranayama should be performed at a chosen time regularly on an empty stomach. A small cup of milk, if taken at the interval of ten minutes, will serve as a good tonic.

(6) Do not practice Pranayama if you feel exhausted. The aspirant should feel fresh and active after the practice of Pranayama.

(7) Do not take bath immediately after the practice of Pranayama. Rest for half an hour before taking bath.

(8) According to Patanjali, one should inhale and exhale slowly and rhythmically during the practice of Pranayama. Rhythmic and slow breathing makes the mind steady and calm.

(9) A beginner of Pranayama should practice inhaling and exhaling only for a few days. The ratio of inhaling (puraka) and exhaling (rechaka) should respectively be 1 : 2. This means that the time spent in exhaling should be twice the time spent in inhaling.

(10) The time for retention of the breath (kumbhaka) should be increased gradually. In the first week, it should be for seconds only ; in the second, it should be for eight seconds and in the third, it should be for twelve seconds. In this way, one can gradually increase the time of retention of breath to one’s utmost capacity.

(11) While inhaling, retaining the breath and exhaling, one must not experience any feeling of suffocation or strenuous effort.

(12) Maintain the ratio of 1: 4 : 2 for inhaling, retention of breath and exhaling respectively. Inhale till you speak one Omkara. Retain the breath till you finish four Omkars and exhale with two Omkaras. The following week the ratio should be 2 : 8 : 4, in the third week it should be 3 : 12 : 6 and so on. The limit is 16 : 64 : 32. Make the use of the fingers of the left hand for counting ‘Om’. After some practice, counting becomes unnecessary. Habit will, of its own accord, maintain the proper ratio of puraka, kumbhaka and rechaka i.e., inhaling, retention of breath and exhaling.

(13) Do not get disturbed if a few mistakes are committed in the early stage. Do not give up the practice. How to maintain the ratio of Puraka, Kumbhaka and rechaka will be learnt automatically. Common sense, intuition and the spiritual voice will guide one to the path of accomplishment.

(14) Surya Bhedana and Ujjayi should be practiced in winter only. Sitakari and shitali should be practissed in summer only. Bhastrika may be practiced round the year.

Important guidelines regarding Pranayama : It is necessary for an aspirant to understand and grasp certain important items related to Pranayama. These important items are as follows :

(1) The technique of Pranayama

(2) Puaka (Inhaling), Kumbhaka (Retention of the breath) and Rechaka (Exhaling)

(3) Nadis – the ida, the Pingala and Sushumna

(4) Mula Bandha, Jalandhar Bandha and Uddiyana Bandha

(5) Nadishuddhi

(6) Kapalabhati

A brief explanation of these important aspects of Pranayama has been given below :

(1)The technique of Pranayama :

The left and right nostrils are to be closed for the practice of Pranayama. This is done mostly with the right hand. The right thumb is used to close the right nostril and the third and the fourth fingers are used to close the right nostril and the third and the fourth fingers are used to close the left nostril. When the holding of the nostrils is not required, keep the hands on the knees. For practicing Pranayama, try to attain the posture of Padmasana, Siddhasana, Swastikasana and Sukhasana.

(2) Puraka, Kumbhaka and Rechaka

The meanings of these three important components of Pranayama are as are given below :
Puraka means to inhale.
Kumbhaka means to retain the breath.
Rechaka means to exhale.

Antarika Kumbhaka means retention following inhalation. Bahya Kumbhaka means restraint after exhalation. If Kumbhaka is taken with Rechaka and Puraka, it is known as ‘Sahita Kumbhaka’, if it is taken without Rechaka and Puraka, it is known as ‘Kevala Kumbhaka’. One should practice Sahita Kumbhaka until Kevala Kumbhaka is accomplished.

(3)Ida, Pingala and Sushumna : Energy or lifeforce flows through these three Nadis (tubular channels). Their deities are the Moon, the sun and the Fire respectively. The Ida starts from the left nostril, the Pingala from the right nostril and the Sushumna where both the nostrils meet. Hence the Sushumna is considered to be the ‘central channel’ (Madhya Nandi). The Ida (left) and the Pingala (right) change their sound hourly.

The Ida is also called the nadi of the Moon. It is cool and has an element of ‘Tamas’. It regulates human thoughts.

The Pingala is also called the nadi of the sun. it is warm and has an element of ‘Rajas’. It regulates energy or lifeforce in human body.

The Sushumna is also called the Brahmanadi. Of all nadis, the Sushumna is the most important. In some books, it has been named as ‘Saraswati’ or ‘Shanti’ nadi. This nadi is heither warm nor cool but it is moderate. This nadi imparts wisdom and knowledge. It helps an aspirant in his spiritual progress.
From the physical point of view, the co-ordination of these three nadis gives health, strength, mental peace and long life.

(4) Moola Bandha, Jalandhara Bandha and Uddiyana Bandha : These three ‘Bandhas’ are chiefly performed during the practice of Pranayama. The techniques and the advantages of these three Bandhas have been given below :

MOOLA BANDHA:

Technique : Press the lower abdominal muscle with the right heel and place the left heel at the root of the genitals. Contract the anal sphincter muscle upwards to the spine and feel the sensation that ‘apanavayu’ is drawn up. The exercise can be done replacing the left leg for the right one.

Advantages :

(1)   This ‘Bandha’ enables the aspirant to accomplish accuracy in Pranayama.

(2)   The practice of this Bandha helps to maintain celibacy.

(3)   It kindles gastric fire, eliminates constipation and nourishes virility.

(4)   It awakens the Kundalini.

(5)   The aspirant of this Bandha enjoys youth for a very long time.

JALANDHARA BANDHA:

Technique : Assume the sitting posture. Contract the neck and the throat (glottis) and bring the head low. Press the chin firmly against the chest.

Jalandhar Bhandha is practiced at the end of inhalation and in the beginning of retention of breath. At the end of Puraka or inhalation, it becomes ‘Antarika Kumbhaka’ and at the end of exhalation, it becomes ‘Bahya Kumbhaka’. A beginner should first achieve proficiency in Pranayama before practicing this ‘Bandha’.

Advantages :

(1)   Prana (Energy) begins to flow in its proper channel by the practice of this ‘Bandha’.

(2)   This Bandha sublimates Kundalini Shakti.

(3)   This Bandha closes the Ida and the Pingala ‘nadis’.

Everything About Pilates Exercise

Most physical therapy centers have arrangements for Pilates exercises. Even chiropractors recommend pilates exercise ball for getting rid of pain and other disorders of the back and many claim having benefited as a result. Let’s understand how Pilates mat exercises help to overcome pain in the back.

You should understand that primary cause of back pain lays in the structural imbalances of the body and Pilates reformer exercises effectively deal with that. The state of health of the back is affected by factors like improper posture, pelvic instability and general lack of awareness of your own body. These are the issues that Pilates exercise mat help overcome and improve the state of back.

Pilates Helps Correct Posture

Pilates concentrate on the alignment of different parts of human body. When we say alignment, we are referring to good posture. Good posture is a way of life decided by the body’s capacity to align its parts effectively as per the ever changing requirements. Improper alignment causes uneven strain on the skeleton, especially the spine. Undertaking of beginner pilates exercises, keeping alignment in focus, help to make uniform use of muscle and development, and facilitate body movement, the natural way.

For instance, one of the most common improper postures that people tend to have is to either tuck or tilt the pelvis. Both position cause weakness on one side of the body and more than usual pressure on the other, thus denying the spine the support of its natural curves, and that sets in a chain reaction of aches and pains starting from the spine that may go all the way up to the neck. Doing Pilates helps to have an improved awareness of proper positioning of the spine and pelvis, and builds inner strength required for supporting the natural curves of the spine. This is referred to as a neutral spine and it has helped many people to bring their backs to better state of health.

Pilates Develops Core Strength

Good posture, not just confined to one’s appearance, demands core strength for keeping the different parts aligned. Having core strength implies that all the muscles of the trunk of your body remain sturdy, supple, and work in harmony to support and keep the spine steady.

Core strength goes beyond the big surface muscles that we often tend to include like those of the trunk of the body, the rectus abdominis that controls the tilt of the pelvis and curvature of the lower spine, the infamous 6-pack abs muscle or the striking big muscles of the back, like the lattisimus dorsi, the broadest muscle of the back, popularly called “the lats.” The core muscles also include the muscles below the surface musculature.

Whereas most forms of exercise focus on strengthening the big surface muscles, Pilates so trains the body that all of the core muscles work in unison to support and stabilize the back. Developing core strength necessarily involves training the body in such a manner that it understands when to release and activate its core muscles.

Some of these not so obvious but very important core muscles include the muscles of the pelvic floor; the psoas, which play an immensely important role in keeping us upright or while bending our hips; the transversospinalis- a group of small muscles on either side of the back, the combined action of which causes rotation and extension of the vertebral column; and the transverse and oblique abdominal muscles. The diaphragm, our principal breathing muscle, is right in the middle of the core. All of these muscles play crucial roles in supporting the spine and maintaining its stability.

Pilates Promotes Flexibility

A healthy spine is capable of curving forward and backward, twisting, and moving from side to side. With developed core strength the back muscles get trained to work in harmony with the abdominal muscles and thus provide defensive support to the spine enabling it to have an increased range of motion. Pilates exercises can easily be modified, allowing us to develop spinal flexibility at our own tempo. This feature of Pilates makes it easy for people with back pain to work with.

Pilates Increases Body Awareness

Irrespective of its being caused as a consequence of some physical injury, or as is usually the case, the result of improper posture while standing or moving, back pain is a clear signal that demands us to be more attentive to the ways we handle our bodies.
And, The Pilates is a full attention exercise. You can’t do Pilates unless you become exceedingly aware of your alignment and the power you bring to movement.

Practicing this kind of awareness is of great help to people with back pain because Pilates while helping improved physical functioning, also increases awareness, and goes beyond the physical and mental holding patterns that back pain may cause. As a result, there is enough room in one’s whole being for a positive change.

4 Types of Exercises for COPD

These four types of exercises can help you if you have COPD. How much you focus on each type of exercise may depend upon the COPD exercise program your health care providers suggests for you. Before starting these programs speak with your health care provider.

Stretching exercises lengthen your muscles, increasing your flexibility. Stretching can also help prepare your muscles for other types of exercise, decreasing your chance of injury.

Aerobic exercises use large muscle groups to move at a steady, rhythmic pace. This type of exercise works your heart and lungs, improving their endurance by working your respiratory muscles. This helps your body use oxygen more efficiently and, with time, can improve your breathing. Walking and using a stationary bike are two good choices of aerobic exercise if you have COPD.

Strengthening exercises involve tightening muscles repeatedly to the point of fatigue. When you do this for the upper body, it can help increase the strength of your breathing muscles.

Breathing exercises for COPD help you strengthen breathing muscles, get more oxygen, and breathe with less effort. Here are two examples of breathing exercises you can begin doing for five to 10 minutes, three to four times a day. Read More..

6 Weight Loss & Diet Tips

There are six basic principles that allow long-term positive change to occur. Each plays an integral role in achieving health and fitness success:

1. Understand how addictions can negatively impact your lifestyle choices. There are many forms of addiction that go unrecognized or fly under the radar of conventional thinking, negatively impacting our health. In our stressed-out society, we search for escape from the harsh realities of life. We smoke, drink alcohol, take drugs and overeat. The number one reason people give for not exercising is time, yet the average American watches more than 4 hours of television every day. All of these activities make us fat, lazy and out of shape. They prevent us from obtaining optimal health.

2. Reduce toxic exposure and stress. The definition of toxic is poison. Sadly, we are surrounded by poisons that damage our health and put our lives at risk. We have been conditioned to believe that small amounts of toxic exposure are safe, but they are not. There are thousands of untested chemical combinations injected into our food and water supply, and there are deadly chemical compounds in our personal hygiene and cleaning products. Stress is the number one toxin, contributing to as much as 80 percent of all disease. Educate yourself about the deadly toxins or watch your health slowly and quietly deteriorate.

3. Create a mindset for change with no time limits. The starting block for any long-term success is changing the way you think about your body and your health. Changing your mindset means that you have made the unequivocal decision that you will improve your health, which may include weight loss and ultimately weight management, no matter what it takes. Your determination must be strong and cannot waiver. Obviously, this cannot be achieved with a six-week diet or any other type of short-term solution. Until you change your mindset, all of the decisions you make regarding your health or weight challenges will be flawed. Your new mindset must focus on how your actions and attitudes will help you achieve your goals for the rest of your life. If you do not have a weight problem or if you do not feel that weight loss is important to improve your health, your new long-term mindset is no less important. The end result of implementing a new, long-term mindset while applying the principles outlined here will naturally result in weight reduction and, more important, improved health.

4. Provide proper nutrition to feed your body and your brain. Did you ever try to fill the gas tank in your car with diesel fuel? If you have, you would have found yourself stuck on the side of the road watching your car smoke and sputter because you fed it fuel that was not designed for you car's optimal performance. Everything we eat and drink affects us on a cellular level. Food is the fuel for the body and brain. The type of fuel you choose to consume will determine how your body operates. Most of our food choices are made with our taste buds, driven by the desire to obtain pleasure with little thought about the consequences of our actions. There are many small but still palatable changes you can make to your eating habits that can have a big impact on your health.

5. Engage in physical activity in the form of consistent exercise. It takes a deficit or surplus of 3,500 calories to lose or gain a single pound of body fat. Everyone burns a certain number of calories just by being alive. This is called your resting metabolic rate (RMR). After you account for your RMR, a caloric surplus (weight gain) or deficit (weight loss) is a simple mater of calories consumed through eating and drinking versus calories expended through physical activity. It is a proven fact that even small amounts of activity can dramatically improve your health.

6. Adjust your lifestyle with habits and routines that will enhance your life. Human beings are creatures of habit, and we follow the same patterns and routines every day. Think about what you do every morning when you wake up and every night before you go to bed. It is human nature to fly on autopilot, constantly repeating our actions without thinking about them. You will never be successful achieving your health and fitness goals with fads or quick-fix solutions. Lasting results can only be obtained with lifestyle changes that you can stick with for the rest of your life.

Benefits of Fitness and Exercise

Regular exercise can help individuals of all age groups, providing seemingly endless benefits. Examples of these benefits include improvements in conditions such as osteoarthritis, blood pressure, diabetes, lipid profile, memory and osteoporosis

With regular exercise, individuals can also expect an increased life span, as early mortality and age-related morbidity rates decrease when individuals choose to engage in active lifestyles. While exercise and fitness can stimulate benefits, it is estimated that nearly 75 percent of elderly Americans do not engage in sufficient amounts of activity in order to receive the intended benefits.

In order to engage in a beneficial fitness program, elderly individuals should strive to maintain a specific routine that includes three specific components:

• Aerobic exercise
• Strength training
• Balance and flexibility

Aerobic Exercise

Aerobic exercise includes activities such as walking at a brisk pace, jogging, swimming, biking and elliptical exercises.

To engage in these activities, seniors can utilize machines and classes at a local gym or wellness center. Also, for individuals who may suffer from specific areas of joint and / or muscle pain, many facilities offer water aerobics classes. These classes teach minimal-impact movements to provide each individual with specific health benefits and decreased risks of pain and injury. To experience benefits, people should strive to engage in aerobic activities approximately three to five days a week.

Strength Training

To improve posture, bone strength, and stamina, strength training should be implemented into everyone’s exercise regimen. Strength training can be achieved by lifting weights and/or working with resistance bands and machines. Strive for weights that allow you to feel challenged, but that also allow for a full range of motion, as this will help build muscle and strength safely and effectively.

Balance and Flexibility

The focus on balance and flexibility will help individuals to gain core strength with reduced pain and injury. Individuals can engage in these activities both before and after a workout, as research shows that stretching helps boost flexibility as it simultaneously helps prevent specific exercise-related injuries. For guided help in this area of focus, individuals can also participate in a Yoga or Pilates class. Yoga focuses on teaching movements that incorporate fluid balance and core strength. Similar to Yoga, Pilates also focuses on balance, core strength, and flexibility; however, Pilates also utilizes additional tools and items for added physical support and challenge. These classes tend to be widely available at most local fitness facilities, and are also available at many community school areas, such as community colleges.

Make fitness a life choice, no matter what age you are.

Hatha Yoga Features It Can Be Beneficial For Your Health

How to get a physically healthy body?

This is the question which comes in all most all of our minds.

The best option is yoga.

It is one of the most popular alternative medical treatments which are growing rapidly around the world.

Yoga is most commonly known as a simple physical therapy treatment.

Hatha yoga is the only one yoga that exists in the today’s world. Originally yoga is considered as a spiritual treatment for your mind and soul.

To prepare your body for its spiritual journey, hatha yoga is very helpful. This can be achieved by doing physical and breathing exercises along with asceticism. Hatha yoga requires more physical exercise than any other types of yoga.

Main factors for hatha yoga:

Concentration on your breathing and your posture is the main factor of hatha yoga. This type of concentration can be more difficult than that you think. Observe what this type of concentration will do after trying this by yourself. Definitely you will want to continue with this type of yoga.

The main reason of practicing a great posture is to practice great meditation. You have to find a position in which you can sit for longer periods of time. You won’t succeed until you will be comfortable in your meditation and yoga postures. The more you practice to acquire postures and positions, the better meditative state you can achieve. You can easily learn hatha yoga if you are open minded and want to learn.

Anyone can practice hatha yoga. It begins with the basics of yoga and teaches you the inner workings of meditation and how you should begin. Once you acquire your own position and posture of meditation comfort, now its time to practice breathing patterns.

If you are able to master your own breathing patterns, then mastering your mind is not difficult for you to reach. It requires many steps to reach different levels of yoga and meditation. Anyone can easily do it with good practice and concentration.

If you are starting yoga for the first time, it is better to begin with hatha yoga. For the successful completion of your career you must begin with proper steps and then learn in the right order. If you only practice superficial methods of yoga, you won’t get the desired results from this technique of holistic meditation.

Benefits of hatha yoga:

Hatha yoga is mainly used for physical exercise. If you do it properly it can heal you in the most holistic way possible. It promotes mind and soul healing.

Hatha yoga helps to cure the problems such as constipation, asthma, back pain, hyper tension, anemia, headache, accumulation of fat, nervousness, diabetes, memory loss, arthritis, and gastric problems.

The only way you can get benefit is, when you practice the other side of yoga and meditation. When you are practicing hatha yoga you should be aware of everything going on within you. By paying attention you will instantly observe all the changes that are going on within you.

VATAYANASANA

In this asana, the body remain in half standing position with the support of the heel of one leg and the knee of the second leg. The body assumes the pose worshipping God.

Technique : Stand erect. Hold the left leg and place the heel on the thigh or at the root of the genitals. Let the left knee slowly touch the ground. Keep the position of the arms as shown in the figure (positions 1). Then as in Garudasana entwine the hands and assume ‘Namaskara-Mudra’ as shown in the figure (positions 2 and 3). Look straight. In hale slowly. Take the position in which the knee of the bent leg touches the right heel. Then slowly come to standing position and repeat the exercise with the second leg.

Advantages :
(1) This asana strengthens the legs. It removes the pain in the ankles and the knee-joints.
(2) This asana can be practiced for praying to God.

Top 13 Yoga Exercises To Avoid Backaches

The old east originated meditative art- yoga is making a good impact in the present scenario.

It is adored all around the world and is supposed to be very effective in keeping body flexible and kept in good shape [Power yoga].

It has a wonderful therapeutic impact as well. Yoga is comprised of many postures and sets of breathing exercises (Pranayamas).

These breathing exercises work on the muscles of the upper back to prevent it from pain or reduce the pain.

Yoga postures too have the potential to decrease tension and stress, which sponsors back pain. Yoga teachers have tailored a set of postures and pranayamas, which are especially recommended to avoid or reduce back pain. A check on these breathing exercises and yogic poses listed below will surely help you.

1. Pelvic Tilt Posture

This is recommended to offer a support to the lower back. It also supports abdominals, sacroiliac joints and adjacent structures of the body.It is supposed to be wonderful in cases of problems related to the lower back.

Sometimes, poor posture and muscle atrophy cause severe jerks in the lower part of back, which are very painful. The pelvic tilt posture offers a spinal stabilization in such case.

2. Triangle Pose

Triangle poses are effective on the hips, which have a brawny influence on the spine.The spine is directly associated with back pain.

Hence, a triangle pose is very effective in the reduction of back pain. Nevertheless, it is a bit bizarre type of pose but is very powerful in controlling back pain.

3. Side-Angle Postures

This posture is supposed to be great in alleviating back pains. Side-angle poses of yoga assist with postural conditions, which are very effective in back pain such as those that result from scoliosis and kyphosis. They are also effective in stretching the core muscles of the body, which includes the oblique abdominals too.

4. Standing Forward Bend Positions

This yogic posture is supposed to be a challenge for the performer’s sense of alignment. ‘Uttanasana’ is the most famous posture of forward bending. It works wonders with regard to problems of backaches.

It is considered to be a great posture to remove skeletal disk related ailments. However, you must be careful while performing yoga poses such as ‘Uttanasana.’ A wrong posture can increase the pain instead of diminishing it.

5. Mountain Pose or Tadasana

The elevating yoga position is supposed to be very useful in alleviating back pain. This posture needs the utmost level of your attention because it offers the best results; that is if you know what you are doing.

It develops an ideal spinal alignment and offers an instant relief for back pains. It is also a must for patients with back pain.
 
6. Corpse pose

To get this yogic posture, lie flat on your back in a relaxed manner and raise your arms at your sides. Have your arms alongside your trunk but slightly away and have your palms facing upwards.

Spread your legs in a natural way. While performing this, you should turn your knees out slightly but if it hurts, perform the yoga in the best possible way of comfort. Release the tension and take deep breaths.

You must be feeling relaxed when you do this because this yoga posture is supposed to be a great exercise in getting a relief from backaches and other ailments as well.

7. Cat Stretch

It involves your back, knees and hands. You start with the hands and knees with a flat back, which brings your shoulders and hands in an alignment. This yogic posture is known for its gradual impact to help relieve backaches.


8. Supported Bridge Pose for Back Pain

This yoga posture is very famous among people suffering from backaches. This is considered as a good exercise posture, as it makes a connection among different parts of body to provide support. This exercise is usually included in the must-to-do list of yoga postures.

9. Stretched Out Big Toe Pose

Also known as ‘Supta Padangusthana,’ this yogic asana needs a gentle stretch of hamstrings and calves. A stretching of these body parts brings an awesome improvement in the condition of the person, who is suffering from backaches [chiropractic therapy].

10. Supine Spinal Twist to get relief from back pain

This trunk rotation movement deals with the twisting of the spines. Nevertheless, it is not an easy deal for everyone but its results are truly worth the effort.

Note: People with degenerative disk ailments must be cautious while performing this yoga.

11. Cat-Cow Pose – Yoga for Back Pain – A Yogic Pose for Spinal Alignment

This pose offers a tremendous effect in dealing with backaches. It comprises functioning of Pilates, yoga and core strengthening asana. The cat-cow position is famed for its therapeutic results and it is widely performed nowadays.

12. Yoga for Back Pain – Cobra Pose

Cobra pose is also known as ‘Bhujangasana.’

The movement of this posture asks one to lie-down on the floor on his or her stomach.

This is then followed by making an arch with the help of the performer’s forelimbs (hands). This is a brilliant stretch exercise that has the capacity to provide a great relief to all who is suffering from backaches.


13. Pranayama (Breathing yogic exercises to get relief from back pain)

As you know, Yoga is a complete package of different physical postures and breathing exercises. Its poses are great in terms of providing a relief for backaches but breathing exercises are also important.

They work as a stimulant for main poses and help you in thwarting irritating backaches.

‘Anulom vilom’ and ‘Nadi sodhan’ are the two most famous breathing exercises.These exercises work wonders in avoidance of a multitude of fatal ailments.

Incorporating functions of inhale and exhale, they let the body grasp more oxygen which is very helpful in blood purification. These asanas also decrease anxiety levels and make the mind calm.

A regular practice of these two exercises releases all the tension, which reduces the possibilities of severe backaches.

Though, there are various methods suggested by yoga experts to hasten an easier healing of the body, coupling it with a healthy diet is equally important. A person must take care of his or her dieting habits to put a control on the occurrence of ailments [Natural healing].

A hygienic food intake and good sitting posture will never lead you the pathetic condition of backaches. Moreover, because it is evident that many people are suffering from problems of continuous aches in the back it is widely recommended to get a good deal of vitamin D and calcium supplementation.

Lastly, one should not perform breathing exercises and yoga postures in a wrong manner for they only breed in health hazards instead of benefits.

Life Is Ruff, De-stress With Doga (video)

Dogs may be naturals at yoga, launching into the Downward Dog any time they feel like stretching, and going right into a flat-on-their-back Savasana when hoping for a belly rub. But formal yoga classes involving dogs? I know people who do this, but this video of a Doga class in Seattle is the first time I’ve witnessed one of these classes in action.

Ommmmmmmmm my!

These are some really relaxed dogs! Is it the Doga that does it, or did these dogs meet for a hound happy hour before class? If my dog Jake had been there, this video would have had a little more action, which is not necessarily a good thing. From what I’ve been reading, dogs who go to these classes get used to the relaxed vibe and become more mellow in class over time.

If you’re interested in pursuing dog yoga with your dog, just type “doga” or “dog yoga” into your favorite search engine and you’ll come up with page after page of how-to’s, videos, and guides to local classes.

A big thank-you to Dogster team member John Williams for cluing me in to the world of Doga. Namaste!

How To Achieve A Better Health And Fitness With Yoga Therapy!

How to acquire a healthy body naturally? This is the question which comes in almost all of our minds.

Then practice yoga therapy for your better health and fitness. Strictly speaking yoga therapy is not an alternative medicine.

Its daily practice is often seen as a way of gaining control over your health.

Most of the practices of yoga therapy are used as complementary practices to conventional medicine.

Some of these practices are exercise, meditation and massage.

The main intent and goal of yoga therapy is the enlightenment of the spirit, but its aim includes physical health and well-being.

Yoga therapy is a westernized form of yoga that was developed specifically to assimilate yoga and conventional medicine in the treatment of the diseases and for the recreation of optimal health.

According to the practitioners of yoga therapy it is safer and more effective for the treatment of common medical conditions. It takes only individual health and physical limitations into account.

The main aim of yoga therapy is the mind/body integration, which strike into the normal healing properties of the body and helps to restore functions of your body and health.

Yoga therapy consists of three basic parts of your body which work together.

Physical posture:

It helps to stretch and strengthen your muscles. It also improves your mobility, flexibility and balance. The proper posture enhances your body’s natural functions of circulation, elimination, respiration, and digestion.

Breathing technique:

It mainly focuses on awareness of breath and helps promote calm, focus the mind and relieve stress and fatigue.

Relaxation technique:
It mainly helps you to recharge and ease tension.

Benefits of yoga therapy:

1. Yoga therapy shows positive results in treating depression.
2. Deep breathing associated with yoga is beneficial in controlling premature ventricular complexes.
3. Yoga therapy is beneficial in post-treating strategy, breast cancer and other survivors.
4. Yoga therapy shows significant benefits that includes emotional functions, fitness variations and psychological benefits. It also shows variations in tension, mood disturbances, cognitive function and gastrointestinal disturbances.
5. Practice of regular yoga exercise increases your body’s ability in using antioxidants. This is beneficial in the prevention of cancer.
6. If you are a diabetic patient then yoga therapy improves nerve function and lower blood sugar.
7. If you are suffering from rheumatoid arthritis, the practice of yoga increases your hand grip strength.
8. Yoga helps in treating some problems like asthma, respiration problems, back pain, etc. it help in weight reduction.

Criticisms of yoga therapy:

1. The practice of yoga therapy is impossible if you have limited mobility and flexibility.
2. While attempting some of the postures of yoga without any pre-exercise preparation then there is a possibility of getting injured.

Before going to start a new treatment program, you must inform to your health care provider about any other fitness or alternative treatment programs that you have taken. Yoga therapy show promise in treating a number of conditions.

Tips For Yoga Beginners

Besides being effective in improving physical and emotional health, yoga is great for building body strength and flexibility.

However, if you are doing it for the first time, it can be an overwhelming experience for you.

The moves or poses involved in yoga are slow-paced with hands-on instruction and lots of positive support for your health.

So, if you are planning to start a yoga regimen, here are few useful tips for you to turn it into a successful exercise routine.

Choose a good quality yoga mat

Most of the yoga postures are done either sitting, kneeling or lying. It may be hard to perform on a solid surface.

Many yoga mats which protect your body from injuries are available in the market. So, choose a yoga mat that fits your size.

Wear proper clothing

Don’t wear tight gym outfits. To performing yoga comfortably, loose clothes are the best choice. Scout around for loose apparel that looks good.

Focus on your poses

Yoga is not about competitiveness. Try to perform yoga poses as instructed by your yoga instructor or at your own pace.

Always remember, pain at a particular place in your body during yoga poses is an indication from your body that you need to work more. At the same time, you need to be more cautious if you experience extreme pain.

20 GREAT TIPS TO WEIGHT LOSS

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat

When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

...and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

How to start a weight loss plan?

Most people are unsure about how to begin a fat loss program. They have many questions about food choices, meal composition and exercise.

Getting yourself in good physical condition will require willpower and dedication and the desire to get results. It is not easy to lose body fat. It took a long time to accumulate the fat and it will take just as long to remove it.

Remember that you should aim to lose 1.5 to 2 lbs. per week. Lose any faster and you are probably losing water and muscle. Losing muscle is detrimental to any fat loss program because it is muscle that burns calories. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOUR BODY REQUIRES!

If you lose fat slowly while learning to adopt a healthy lifestyle, you are more likely to keep the weight off. And, if you ever falter, you’ll know exactly how to get back to your goal weight without returning to your old ways.

Here is how to start a good eating program.

1. Increase your water intake. If you are exercising, try to drink at least 100 oz. to 128 oz. per day.

2. Limit yourself to two drinks per week. Alcohol slows your metabolism and decreases your body's ability to burn fat by as much at 40%. Empty calories!

3. Decrease significantly or completely eliminate sugar from your diet. If you are a dessert person, treat yourself once a week to something sweet. This includes soda. If you are a soda drinker, switch to diet and only have two cans per day…Splenda sweetened preferred!

4. Eat 5 small meals per day. This is the most important factor in losing fat. Eating smaller more frequent meals will speed up your metabolism and prevent your body from going into starvation mode. Each meal should be approximately 3 hours apart.

5. Try to eat a serving of vegetables with 3 of your 5 meals. Vegetables are water rich (so is fruit) and have plenty of vitamins and fiber. They are filling and of course they are good for you.

6. Do not eat 3 hours before bedtime. The evening is when you are least active and your metabolism slows in preparation for sleep. You risk storing late-night calories as fat. IF you are absolutely starving at night, have a few pieces of fat free turkey breast to fight the hunger.

7. Do not skip breakfast. This is the meal that will govern your day. Eat a basic breakfast of carbohydrates, protein and fat to set up your metabolism for the day and to provide fuel for your daily activities. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. This means your body will eat your muscle to fuel your activities and your body fat will grow.

8. To lose fat you must put yourself into calorie deficit. This means you will have to eat less than you have been eating. Try to eat 500 calories less per day than you have been eating or reduce your calorie intake by 250 calories and add enough exercise to burn 250 calories. (Example: 35 minutes on a treadmill at 4% incline at 3.5mph.)

9. Lower your starchy carbohydrate intake, increase your protein intake and be careful how much fat you eat. Some fat is necessary. Try not to eat more than 20% of your daily calories from fat. Starchy carbs are potatoes, rice, beans, bread, pasta, oatmeal, etc. Replace these carbohydrates with fibrous carbs, such as green veggies. The best way to slowly lower your carb intake is to stop eating starchy carbs after 3pm so that your last two meals of the day do not contain starchy carbs.

10. Get 8 hours sleep per night. Sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue. Lack of sleep encourages the production of the hormone Cortisol. High levels of Cortisol have been shown to promote fat storage.