Yoga is an excellent motivational tool. When you consider starting your day with Yoga meditation, Pranayama, Japa, Yoga postures (Asanas), warm-ups, Sun Salutations, or a combination of any of these - Yoga offers many useful motivation techniques for all of us.
However, some of us like to sleep late, skip work, unplug the phone, and wonder where the day went. This lack of stress can cause depression. This is not an endorsement of a stressful lifestyle, but the reality is: We all require a little daily stress to stimulate, strengthen, and motivate ourselves.
How could an early morning Yoga meditation create motivation for the entire day? There are many types of meditation to choose from, but you could choose a form of positive visualization to raise your level of motivation.
This will require you to set aside a little time and solitude. You could start with a 15 minute Yoga meditation session and allow your mind some forgiveness - if it wanders. Do not judge your mind or any distractions around you.
This is a key to Yogic meditation, and Yoga in general: Be mindful, be kind, do not judge anything, avoid extremes, and live life in moderation. The purpose of your meditation will be aided - if you write down your goals, for the day, and meditate.
With this form of Yogic meditation, you will be pleasantly surprised with how often you accomplish your daily objectives. Keep in mind that Yoga meditation is just one technique to stimulate motivation. Pranayama, Japa, Asana, and Sun Salutations, all work well for stimulating the body and mind.
Another factor, which causes depression, is lack of trust in others, and from deep within our inner being. We must believe in ourselves before we have faith in others. This lack of trust can cause a form of scaring to our physical, mental, and spiritual well-being.
Can Yoga turn any of us into “eternal optimists?” The answer is, “maybe.” Most eternal optimists are born that way; but optimism can be conditioned, and you have the power to harness it, if you want to.
A Yoga student asks, “Teach me about self-empowerment.” The lessons are within all forms of Yoga, but you will find more answers within Jnana Yoga, Bhakti Yoga, Raja Yoga, and Karma Yoga.
Most Yoga students, outside of India, practice Hatha Yoga sub-styles. This is fine - but are you learning anything beyond the physical aspects of Yoga? Yoga is a vast topic, with solutions to many of today’s health problems.
However, can the world learn to trust a 5,000 year old health maintenance system, with a proven track record of success? On a global scale, most of the world’s population still seeks short-term health solutions in the form of pills.
Sometimes prescriptions are required; especially, in the case of severe depression. It is promising that Western medicine now embraces Yoga as an alternative therapy. This will create an evolution in health care which will improve the quality of life for humanity.
Yoga And Elevated Brain GABA Levels
Researchers at Boston University School of Medicine (BUSM) and McLean Hospital have found that practicing yoga may elevate brain gamma-aminobutyric (GABA) levels, the brain's primary inhibitory neurotransmitter. The findings, which appear in the May issue of the Journal of Alternative and Complementary Medicine, suggest that the practice of yoga be explored as a possible treatment for depression and anxiety, disorders associated with low GABA levels.
The World Health Organization reports that mental illness makes up to fifteen percent of disease in the world. Depression and anxiety disorders both contribute to this burden and are associated with low GABA levels. Currently, these disorders have been successfully treated with pharmaceutical agents designed to increase GABA levels.
Using magnetic resonance spectroscopic imaging, the researchers compared the GABA levels of eight subjects prior to and after one hour of yoga, with 11 subjects who did no yoga but instead read for one hour. The researchers found a twenty-seven percent increase in GABA levels in the yoga practitioner group after their session, but no change in the comparison subject group after their reading session. The acquisition of the GABA levels was done using a magnetic resonance spectroscopy technique developed by J. Eric Jensen, PhD, an assistant professor of psychiatry at Harvard Medical School and an associate physicist at McLean Hospital.
According to the researchers, yoga has shown promise in improving symptoms associated with depression, anxiety and epilepsy. "Our findings clearly demonstrate that in experienced yoga practitioners, brain GABA levels increase after a session of yoga," said lead author Chris Streeter, MD, an assistant professor of psychiatry and neurology at BUSM and a research associate at McLean Hospital.
"This study contributes to the understanding of how the GABA system is affected by both pharmacologic and behavioral interventions and will help to guide the development of new treatments for low GABA states," said co-author Domenic Ciraulo, MD, professor and chairman of the department of psychiatry at BUSM.
"The development of an inexpensive, widely available intervention such as yoga that has no side effects but is effective in alleviating the symptoms of disorders associated with low GABA levels has clear public health advantage," added senior author Perry Renshaw, MD, PhD, director of the Brain Imaging Center at Harvard-affiliated McLean Hospital.
Source: Boston University
The World Health Organization reports that mental illness makes up to fifteen percent of disease in the world. Depression and anxiety disorders both contribute to this burden and are associated with low GABA levels. Currently, these disorders have been successfully treated with pharmaceutical agents designed to increase GABA levels.
Using magnetic resonance spectroscopic imaging, the researchers compared the GABA levels of eight subjects prior to and after one hour of yoga, with 11 subjects who did no yoga but instead read for one hour. The researchers found a twenty-seven percent increase in GABA levels in the yoga practitioner group after their session, but no change in the comparison subject group after their reading session. The acquisition of the GABA levels was done using a magnetic resonance spectroscopy technique developed by J. Eric Jensen, PhD, an assistant professor of psychiatry at Harvard Medical School and an associate physicist at McLean Hospital.
According to the researchers, yoga has shown promise in improving symptoms associated with depression, anxiety and epilepsy. "Our findings clearly demonstrate that in experienced yoga practitioners, brain GABA levels increase after a session of yoga," said lead author Chris Streeter, MD, an assistant professor of psychiatry and neurology at BUSM and a research associate at McLean Hospital.
"This study contributes to the understanding of how the GABA system is affected by both pharmacologic and behavioral interventions and will help to guide the development of new treatments for low GABA states," said co-author Domenic Ciraulo, MD, professor and chairman of the department of psychiatry at BUSM.
"The development of an inexpensive, widely available intervention such as yoga that has no side effects but is effective in alleviating the symptoms of disorders associated with low GABA levels has clear public health advantage," added senior author Perry Renshaw, MD, PhD, director of the Brain Imaging Center at Harvard-affiliated McLean Hospital.
Source: Boston University
Try Yoga To Soothe The Stress In Your Mind And The Tension In Your Body!
Times are hard and they just seem to be getting harder! Everyday, we hear more dire news about the economy, sinking stock prices and mounting job losses. Everyone is worried that they will be the next victim. This stress can have damaging effects on your emotional and physical well being.
Stress and worry can lead to more severe anxiety problems, even panic attacks! It is important to keep your mind and body balanced and one great way to do that is to learn yoga.
- Yoga is practiced by more than 6 million Americans and this number is only on the rise. As more and more people are discovering the amazing health and stress reduction effects of this ancient art, it is becoming increasingly commonplace among both men and women. Yoga is not just exercise and it's not just relaxation, it is a combination of both and it can be practiced by anyone, regardless of their age, gender, flexibility or weight.
- Yoga does incorporate some gymnastics into its movements. There are twists and contortions that will increase your flexibility and help you trim your weight and improve your appearance. To the untrained observer, it might seem like you have to be a contortionist to practice yoga. Nothing could be further from the truth. On the contrary, yoga is all about accepting the limitations of your body in the moment and working towards expanding those limitations to their fullest extent.
- Yoga also includes some meditative practices, a great way to lessen anxiety and prevent panic attacks. Meditation is not just for hippies, it is a way to let go some of the accumulated stresses that build up in our lives and simply be at peace in the moment.
An important aspect of meditation and of the more physical components of yoga is the emphasis on the breath. It is so important to breathe properly and too many of us forget how to breath from our abdomen, Without this deep breathing, we are denying our body, valuable oxygen it needs to deal with the stress we encounter in our lives.
There are many different types of yoga and many different ways to engage in the practice. As a beginner, I suggest you go to a yoga studio. Studio teachers will be more likely to help you get into the position (something you might need) and help you integrate the emotional part of the yoga experience with the physical.
Yoga classes at gyms, tend to be more physical in nature and give short shrift to the meditative component. Do not underestimate the power of meditation or the way it can release muscle tension and provide you with some inner peace. However, once you've learned the basics of yoga, attending gym based classes or indulging on your own, will accomplish the same purpose.
If neither of these options are available to you, there are a number of videos and books available that can guide you through the yoga practice although nothing replaces just a few classes for the visual and educational perspective they offer. The key to lower levels of anxiety and even panic attack prevention lay in finding ways to achieve some inner peace and some physical relief.
Stress and worry can lead to more severe anxiety problems, even panic attacks! It is important to keep your mind and body balanced and one great way to do that is to learn yoga.
- Yoga is practiced by more than 6 million Americans and this number is only on the rise. As more and more people are discovering the amazing health and stress reduction effects of this ancient art, it is becoming increasingly commonplace among both men and women. Yoga is not just exercise and it's not just relaxation, it is a combination of both and it can be practiced by anyone, regardless of their age, gender, flexibility or weight.
- Yoga does incorporate some gymnastics into its movements. There are twists and contortions that will increase your flexibility and help you trim your weight and improve your appearance. To the untrained observer, it might seem like you have to be a contortionist to practice yoga. Nothing could be further from the truth. On the contrary, yoga is all about accepting the limitations of your body in the moment and working towards expanding those limitations to their fullest extent.
- Yoga also includes some meditative practices, a great way to lessen anxiety and prevent panic attacks. Meditation is not just for hippies, it is a way to let go some of the accumulated stresses that build up in our lives and simply be at peace in the moment.
An important aspect of meditation and of the more physical components of yoga is the emphasis on the breath. It is so important to breathe properly and too many of us forget how to breath from our abdomen, Without this deep breathing, we are denying our body, valuable oxygen it needs to deal with the stress we encounter in our lives.
There are many different types of yoga and many different ways to engage in the practice. As a beginner, I suggest you go to a yoga studio. Studio teachers will be more likely to help you get into the position (something you might need) and help you integrate the emotional part of the yoga experience with the physical.
Yoga classes at gyms, tend to be more physical in nature and give short shrift to the meditative component. Do not underestimate the power of meditation or the way it can release muscle tension and provide you with some inner peace. However, once you've learned the basics of yoga, attending gym based classes or indulging on your own, will accomplish the same purpose.
If neither of these options are available to you, there are a number of videos and books available that can guide you through the yoga practice although nothing replaces just a few classes for the visual and educational perspective they offer. The key to lower levels of anxiety and even panic attack prevention lay in finding ways to achieve some inner peace and some physical relief.
Stressed at work? Try yoga
A bit of daily yoga and meditation, combined with six weekly group sessions, can lower stress and improve sleep quality for sedentary office-goers, says a pilot study.
Because chronic stress is associated with chronic disease, I am focussing on how to reduce stress before it has a chance to contribute to disease, said Maryanna Klatt, professor at Ohio State University (OSU), who led the study.
The study offered participants a modified version of what is known as mindfulness-based stress reduction (MBSR), a programme established in 1979 to help patients assist themselves in their own healing.
Mindfulness refers in part to one’s heightened awareness of the factors that cause stress.
While the traditional MBSR programme practice takes up an hour per day for eight weeks supplemented by lengthy weekly sessions and a full-day retreat, the modified version was developed by OSU for office workers.
Participants attended one-hour weekly group meetings during lunch and practised 20 minutes of meditation and yoga daily at their desks.
After six weeks, participants reported greater awareness of stress factors, felt less stressed by events, and fell asleep more easily than did a control group that did not experience the intervention.
The pilot study was based on 48 office workers, who exercised less than 30 minutes on most days of the week. Forty two people completed the study.
The results were published in a recent issue of Health Education & Behavior.
Because chronic stress is associated with chronic disease, I am focussing on how to reduce stress before it has a chance to contribute to disease, said Maryanna Klatt, professor at Ohio State University (OSU), who led the study.
The study offered participants a modified version of what is known as mindfulness-based stress reduction (MBSR), a programme established in 1979 to help patients assist themselves in their own healing.
Mindfulness refers in part to one’s heightened awareness of the factors that cause stress.
While the traditional MBSR programme practice takes up an hour per day for eight weeks supplemented by lengthy weekly sessions and a full-day retreat, the modified version was developed by OSU for office workers.
Participants attended one-hour weekly group meetings during lunch and practised 20 minutes of meditation and yoga daily at their desks.
After six weeks, participants reported greater awareness of stress factors, felt less stressed by events, and fell asleep more easily than did a control group that did not experience the intervention.
The pilot study was based on 48 office workers, who exercised less than 30 minutes on most days of the week. Forty two people completed the study.
The results were published in a recent issue of Health Education & Behavior.
Yoga for Computer Users
The Diamond Posture (Vajrasana)
Kneel on a thick carpet or blanket with your knees close together. Sit back on your heels and stretch up from your hips, balancing your head well so that a line drawn through ear, shoulder, elbow and hip would be straight. You should sit up in this posture for greatest benefits.
The Locust (Salabhasana)
Most yoga students are familiar with this posture. Lie flat, face down, chin on floor. Make your hands into fists and push them either under your thighs to help the lift, or place them alongside your body. Exhale and lift legs from your hips, tightening your buttocks and stretching your legs up and back. Hold position for as long as possible, exhale, return to starting posture and repeat.
The Dog Stretch (Adho mukha svanasana)
Lie face down, legs stretched back, buttocks tightened and knees pulled back. Place hands just below shoulders, exhale and lift head, then chest, shoulders and torso, pushing down from your pelvis and straightening your arms. From the back of your head to your tailbone, your body should be curved back. Push shoulders back and down. Push head back more. Stay like this as long as possible with normal breathing. Come down very slowly, and relax.
The Twist (Bhardwajasana)
Kneel on the floor and sit back, bringing both feet to the right of your hips. Straighten your right arm, bring it across your body and turn to the left. Place your hand, palm down under your left knee. Exhale, turn your body more to the left and clasp your right elbow with your left hand, from the back. Turn your head and gaze over your right shoulder. Fold position for a few breaths and then twist and look back over your left shoulder. Shoulders should be at right angles to the body. Come back to starting position and repeat on other side. You should do this posture once every hour if you have lower back pain.
Releases Lower Back Pain
Twenty percent of all those who undergo surgery for lower back pain will get no relief. The remaining 80 percent will have problems ranging from mild to severe. All will have trouble with spinal flexion.
Yoga does not offer cures. It simply promises that if you faithfully practice these asanas every day, there will be no pain and you will build up a strong and supple spine, restructuring posture and body image. Once you have back problems you must remain conscious all through the day of how you stand, sit and lie down. Here are a few guidelines:
Always sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.
Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.
Do not go in for break-dancing, strenuous aerobics, jogging, running or anything where you need to bounce or jiggle. Guarded activity is the key here.
For lower back pain, sitting is the most painful. Sit on a firm seat, not squashy cushions, and sit on your buttock bones. Do not loll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright. Sit as often as possible in The Diamond Posture (Figure 1) in order to benefit the sciatic nerve and to cure a convex or a lateral curvature of the spine.
When the pain is acute and you can neither sit nor stand in comfort, rest in bed, take whatever anti-inflammatory or analgesic medications your physician prescribes, and wait until the pain is milder before starting on these postures.
All these asanas have healing and curative properties. They will act as a form of mild traction, gently stretching the spinal muscles in safe extension postures. Strength will be gradually built up in the paraspinal muscles and buttocks, abdominal organs will be toned and strengthened, and pressure points all along the spine will be stimulated. Practice each asana to the point where mild pain is felt.
Supported Side Stretches
Many computer users around the world face the problem of back pain. Having your back against the wall usually means you're in trouble. But for certain yoga positions, having your back firmly against a wall will aid health.
In Hatha Yoga, the practitioner forms what Swami Gitananda calls body geometry--triangles, straight lines, circles and parallel lines. When you do a posture, always stretch your body to its utmost limit and then hold it there for a slow count of 10, gradually building up the time, until each posture can be maintained for 30 seconds. Holding a posture is essential to yoga because it gives the body a chance to settle into the stretch and loosen up. Then each time you stretch it will be just that little bit farther.
Many of the sideways, or lateral, stretches in Hatha Yoga require that the body face forward, with hips level and back and spine tilting neither forward nor back. Beginners tend to lean forward to increase the stretch. But leaning forward is wrong and will actually detract from benefits and possibly cause harm. To perform these stretches properly, make sure to keep your spine firmly against a wall. The wall acts as a prop. Even those who have practiced yoga may find that they cannot bend as far as they thought they could when they do the postures properly. The extra time spent in forming careful postures will pay off: Your body will gain excellent flexibility and strength.
Kneel on a thick carpet or blanket with your knees close together. Sit back on your heels and stretch up from your hips, balancing your head well so that a line drawn through ear, shoulder, elbow and hip would be straight. You should sit up in this posture for greatest benefits.
The Locust (Salabhasana)
Most yoga students are familiar with this posture. Lie flat, face down, chin on floor. Make your hands into fists and push them either under your thighs to help the lift, or place them alongside your body. Exhale and lift legs from your hips, tightening your buttocks and stretching your legs up and back. Hold position for as long as possible, exhale, return to starting posture and repeat.
The Dog Stretch (Adho mukha svanasana)
Lie face down, legs stretched back, buttocks tightened and knees pulled back. Place hands just below shoulders, exhale and lift head, then chest, shoulders and torso, pushing down from your pelvis and straightening your arms. From the back of your head to your tailbone, your body should be curved back. Push shoulders back and down. Push head back more. Stay like this as long as possible with normal breathing. Come down very slowly, and relax.
The Twist (Bhardwajasana)
Kneel on the floor and sit back, bringing both feet to the right of your hips. Straighten your right arm, bring it across your body and turn to the left. Place your hand, palm down under your left knee. Exhale, turn your body more to the left and clasp your right elbow with your left hand, from the back. Turn your head and gaze over your right shoulder. Fold position for a few breaths and then twist and look back over your left shoulder. Shoulders should be at right angles to the body. Come back to starting position and repeat on other side. You should do this posture once every hour if you have lower back pain.
Releases Lower Back Pain
Twenty percent of all those who undergo surgery for lower back pain will get no relief. The remaining 80 percent will have problems ranging from mild to severe. All will have trouble with spinal flexion.
Yoga does not offer cures. It simply promises that if you faithfully practice these asanas every day, there will be no pain and you will build up a strong and supple spine, restructuring posture and body image. Once you have back problems you must remain conscious all through the day of how you stand, sit and lie down. Here are a few guidelines:
Always sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.
Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.
Do not go in for break-dancing, strenuous aerobics, jogging, running or anything where you need to bounce or jiggle. Guarded activity is the key here.
For lower back pain, sitting is the most painful. Sit on a firm seat, not squashy cushions, and sit on your buttock bones. Do not loll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright. Sit as often as possible in The Diamond Posture (Figure 1) in order to benefit the sciatic nerve and to cure a convex or a lateral curvature of the spine.
When the pain is acute and you can neither sit nor stand in comfort, rest in bed, take whatever anti-inflammatory or analgesic medications your physician prescribes, and wait until the pain is milder before starting on these postures.
All these asanas have healing and curative properties. They will act as a form of mild traction, gently stretching the spinal muscles in safe extension postures. Strength will be gradually built up in the paraspinal muscles and buttocks, abdominal organs will be toned and strengthened, and pressure points all along the spine will be stimulated. Practice each asana to the point where mild pain is felt.
Supported Side Stretches
Many computer users around the world face the problem of back pain. Having your back against the wall usually means you're in trouble. But for certain yoga positions, having your back firmly against a wall will aid health.
In Hatha Yoga, the practitioner forms what Swami Gitananda calls body geometry--triangles, straight lines, circles and parallel lines. When you do a posture, always stretch your body to its utmost limit and then hold it there for a slow count of 10, gradually building up the time, until each posture can be maintained for 30 seconds. Holding a posture is essential to yoga because it gives the body a chance to settle into the stretch and loosen up. Then each time you stretch it will be just that little bit farther.
Many of the sideways, or lateral, stretches in Hatha Yoga require that the body face forward, with hips level and back and spine tilting neither forward nor back. Beginners tend to lean forward to increase the stretch. But leaning forward is wrong and will actually detract from benefits and possibly cause harm. To perform these stretches properly, make sure to keep your spine firmly against a wall. The wall acts as a prop. Even those who have practiced yoga may find that they cannot bend as far as they thought they could when they do the postures properly. The extra time spent in forming careful postures will pay off: Your body will gain excellent flexibility and strength.
How to Use Yoga for Migraine Attacks
Migraines affect more than 30,000,000 people and that is only in the U.S. If you account the numbers to worldwide, the number rises up to 500 million people! and that is only those who have been diagnosed. Taking note of those who have not been diagnosed the number raises to a whooping 1 billion people.
Yoga can be used as a prevention technique that will help to reduce stress and even avoid some of the causes of a migraine attack. With a few simple tips, you'll soon learn how to use yoga for migraine attacks.
Instructions:
1. Use a breathing technique called Kapalabhati for five minutes. It is often used as a cleansing activity when you first enter into your yoga activity. Performing this calming routine will quickly help to relieve any stressful feelings. Breathing in a quick, but consistent manner is also a good idea when doing this. Sit in a comfortable position on the floor with your legs completely crossed. Place your hands on your legs with your palms facing upward and begin breathing deeply.
2. Perform the mountain pose for 10 minutes. This particular activity will help to promote relaxation, strength and stillness. Just like a mountain that does not move, your body will remain in this same state. Stand completely straight with both of your feet slightly apart. Allow your arms to hang downward. Breathe deeply during this exercise and let your body remain in a relaxed position. You will keep it in a completely still and avoid any sort of unnecessary movement.
3. Begin performing the hands to feet activity that will help you physically. This is a useful exercise for trimming some unwanted inches from your waist and also for increasing your flexibility. If you are not able to do this activity fully during your first few yoga sessions, then start off slowly. Eventually, your body will become accustomed to this activity and you'll soon be able to do it with ease. Breathe deeply and then raise your arms directly above your head. Slowly bend forward to place your hands on your feet. As you do this, remember to breathe deeply and try not to force your body into an uncomfortable movement. This is supposed to be relaxing. You should remain in this position for five minutes.
4. Start performing the child pose. This action will allow you to gently stretch your shoulders, hips and the muscles in your back. It is also a very relaxing posture activity which will help to improve the circulation in your body when experiencing a migraine. To get started, you'll need to kneel and then sit with your heels pointing in an outward motion. Make sure that your knees are separated by the width of your hips and not placed inside. Position your forehead on the floor and gently swing your arms in front of you. With your forehead resting on the floor, move your arms to the side with your palms facing upward. Stay in this position for five minutes.
5. Make the final step in your yoga for migraine regimen. In order to achieve a relaxing state of mind when suffering from a migraine, using the final corpse position is a way to help. Lay completely flat on your back. Gently lift your right foot about an inch from the floor. Hold your leg in this tensed position for 30 seconds and then place it back onto the floor. Repeat this same routine on your left leg. Hold your buttocks tightly together and then gently lift your hips off the floor. After 30 seconds allow yourself to drop downward. Turn your head to one side and then tuck in your chin. Perform this action again for the other side. Find the most comfortable position for yourself and just lie completely flat on the floor with legs and arms spread out. Remain in this position for 10 minutes.
Omkarasana (OM Pose)
Technique: On a folded banket,sit in any easy posture,and upturn the right foot on the left thigh against the growin. Grasp the left foot and place the left leg behind the left shoulder and the head. Place the palms of the hands flat on the floor neat the hips. Breathe slowly and rhythmically. Remain in this pose for a few minutes. Change side and repeat. Come to the original position and relax
Benefits: This asan tones the abdominal organs,strengthens nervous system, the hips joints,and legs,helps digestion and removes constipation. It also cures arthritis,hyperacidity,asthma and bronchitis.
Pranamasana ( Bowing Pose)
Technique: On a folded blanket,adopt the post of vajrasana,keeping the spine erect and hands on the knees. Grasp the lower calves from underneath.Bend forward and place the crown of the head on the floor. Raise the buttocks and keep the thighs vertical. Breathe slowly and deeply. Return to the original position and relax.
Benefits: This asan invigorates the circulatory system and provides sufficient flow of blood to the head.It removes psychological disturbances,relieves headache,migrane,asthma,hay fever and revitalizes the mind and body
Top Five Yoga Exercises to Help You Sleep Well
Have you ever arrived home from work feeling stressed, tired or fatigued? When you feel like this it is tempting just to slump down in front of the TV, pop a pizza in the microwave for dinner and pray your children occupy themselves chatting to their friends on Facebook.
In the long-term this behaviour is detrimental to your health and family well-being. Apart from the fact you increase the likelihood of developing stress related illness, such as high blood pressure, high cholesterol and being overweight, your ability to unwind and have a restful sleep is affected.
Sleep is something your body can't very well do without. During sleep, your body relaxes and vital repair work is carried out.
Lack of sleep leaves you feeling ratty, short tempered and emotionally drained. On a physiological level, your immune system functions below par, which means you are more likely to feel run down, lethargic and pick up bugs quickly.
To counteract these negative effects of stress, you can practice yoga.
The following yoga exercises are ideal to practice at the end of a stressful day. They will help your mind to calm down and release tension and strain from your body. As with all forms of exercise, listen to your body and work at a pace which is comfortable for you.
Top five yoga exercises to help you have a good night's sleep
1. Bhujangasana (Cobra Pose)
Lie on your belly with your hands flat on the floor, under your shoulders with your legs straight out behind you and close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down and pressing your hips into the floor. Hold this pose for 3-5 rounds of deep breaths, then slowly exhale and lower yourself down.
2. Extended Child Pose
Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on top of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
Keep your buttocks on your heels. Stretch your arms out in front of you. Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
Stay in this position for 10 - 15 rounds of deep breathing. Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.
3. Practice Deep Breathing
Lie on your back, close your eyes, focus on your heart centre and take a full deep breath in through your nose. Feel your rib cage expanding and your lungs filling up with fresh rich oxygen then slowly breathe out through your nose. As you breathe out, allow your lungs to empty completely and abdomen to relax. Repeat this calming deep breathing at least 5 - 10 times. You will feel energised, calm and focused.
4. Rag Doll Pose
Simply bend at your waist and flop forward, keep your feet firmly on the ground. Allow your knees to be soft and make sure your head is soft and wobbly. Relax your jaw and allow your arms to swing and flop from side to side. Stay in this position for 1 - 2 minutes.
5. Legs up the Wall Pose 1
Lie on a soft blanket or yoga mat on your right side with your buttocks against a wall. Roll on your back and stretch your legs up the wall. Keep your buttocks against the wall and lie with your back on the floor and your legs elevated against the wall. Keep your legs together. Breathe slowly and deeply and feel your back relaxing and releasing into the floor, whilst gently stretching your heels upthe wall, away from your hips. Take 10 - 30 deep steady breaths.
So next time you come home from work, stressed, tired or fatigued, make time to practice at least 2 - 3 of the above easy yoga exercises before you go to bed.
Your mind will feel calmer and your body relaxed and ready for a good night's sleep.
In the long-term this behaviour is detrimental to your health and family well-being. Apart from the fact you increase the likelihood of developing stress related illness, such as high blood pressure, high cholesterol and being overweight, your ability to unwind and have a restful sleep is affected.
Sleep is something your body can't very well do without. During sleep, your body relaxes and vital repair work is carried out.
Lack of sleep leaves you feeling ratty, short tempered and emotionally drained. On a physiological level, your immune system functions below par, which means you are more likely to feel run down, lethargic and pick up bugs quickly.
To counteract these negative effects of stress, you can practice yoga.
The following yoga exercises are ideal to practice at the end of a stressful day. They will help your mind to calm down and release tension and strain from your body. As with all forms of exercise, listen to your body and work at a pace which is comfortable for you.
Top five yoga exercises to help you have a good night's sleep
1. Bhujangasana (Cobra Pose)
Lie on your belly with your hands flat on the floor, under your shoulders with your legs straight out behind you and close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down and pressing your hips into the floor. Hold this pose for 3-5 rounds of deep breaths, then slowly exhale and lower yourself down.
2. Extended Child Pose
Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on top of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
Keep your buttocks on your heels. Stretch your arms out in front of you. Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
Stay in this position for 10 - 15 rounds of deep breathing. Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.
3. Practice Deep Breathing
Lie on your back, close your eyes, focus on your heart centre and take a full deep breath in through your nose. Feel your rib cage expanding and your lungs filling up with fresh rich oxygen then slowly breathe out through your nose. As you breathe out, allow your lungs to empty completely and abdomen to relax. Repeat this calming deep breathing at least 5 - 10 times. You will feel energised, calm and focused.
4. Rag Doll Pose
Simply bend at your waist and flop forward, keep your feet firmly on the ground. Allow your knees to be soft and make sure your head is soft and wobbly. Relax your jaw and allow your arms to swing and flop from side to side. Stay in this position for 1 - 2 minutes.
5. Legs up the Wall Pose 1
Lie on a soft blanket or yoga mat on your right side with your buttocks against a wall. Roll on your back and stretch your legs up the wall. Keep your buttocks against the wall and lie with your back on the floor and your legs elevated against the wall. Keep your legs together. Breathe slowly and deeply and feel your back relaxing and releasing into the floor, whilst gently stretching your heels upthe wall, away from your hips. Take 10 - 30 deep steady breaths.
So next time you come home from work, stressed, tired or fatigued, make time to practice at least 2 - 3 of the above easy yoga exercises before you go to bed.
Your mind will feel calmer and your body relaxed and ready for a good night's sleep.
Yoga and Meditation - How Can You Prevent Work Related Stress ?
Follow these simply stress reduction techniques to improve you work day. Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Finally make sure to take a moment in reflective thought, and to apply the principles of yoga and meditation to your workday.
Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Anything to clear your mind and change your environment for a few minutes will do. Especially at lunch, try to get away from the office for a while.
Yoga and meditation provide amazing ways to reduce levels of stress and anxiety in the workplace.
Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Anything to clear your mind and change your environment for a few minutes will do. Especially at lunch, try to get away from the office for a while.
- Give Yourself Plenty of Time in The Morning. Don't rush. Give your self an extra 15 minutes to get to work each day. Don't add to your stress levels by having to worry about be late to work in the morning.
- Create Balance. Make sure that you have enough time planned for family, friends, social activities and personal pursuits. All work and no play is a recipe for increased stress.
- Prioritize. Make a spreadsheet, that lists three categories ranking from highest, most important (must do today type tasks) to lowest, least important (can do whenever I get around to it type tasks). Then tackle these tasks in order of priority with the most important getting your utmost attention first, and the lowest only getting your attention after all higher ranking tasks have been completed. Review your list periodically and clean it up. Discard those lowest ranking tasks that still haven't been completed. If they aren't important enough to complete after several weeks, let them go.
- Break large projects up into smaller ones. When a large project seems overwhelming, simply break it up into smaller bite sized components. Then prioritize the pieces and tackle each smaller task in order of importance until the entire project is done.
- Delegate. Let go of the need to control every aspect of the job. When others can handle a particular part of a task, why not let them? You will immediately release stress when you allow others to help.
Yoga and meditation provide amazing ways to reduce levels of stress and anxiety in the workplace.
Evaluating Benefits Of Yoga - American Council On Exercise (ACE) First
Today more than 11 million Americans pack fitness studios around the country seeking the mind-body benefits of yoga, including increased flexibility, strength, balance and muscle tone. But is yoga also a good calorie-burning workout? In an exclusive study, the American Council on Exercise (ACE), America's nonprofit fitness advocate, examined the aerobic benefits and calorie expenditure of Hatha yoga, the most beginner-friendly and widespread practice.
Lead researchers Dawn Boehde and John Porcari, Ph.D., FACSM, from the University of Wisconsin-La Crosse recruited 34 healthy but sedentary women (average age of 33) for the study. Before beginning the study, participants were given the same series of tests evaluating their flexibility, balance, aerobic fitness level and muscular strength and endurance.
The subjects where divided into two groups: a yoga group and a non-yoga control group. The yoga group participated in 55-minute Hatha yoga classes three times a week during the eight-week study period while the non-yoga group was barred from any form of exercise.
The study concluded that while the yoga group showed numerous improvements in strength and endurance as well as improved balance and flexibility, they did not burn a significant amount of calories. In fact, one 50-minute session of Hatha yoga burns just 144 calories, similar to a slow walk.
"Yoga is designed to relax the body and help improve musculoskeletal fitness. If you attempt to incorporate calorie-burning elements in a yoga session you may compromise the essential purpose and beneficial effects of the practice," said Dr. Cedric X. Bryant, chief exercise physiologist for ACE. "While the ACE study shows that a Hatha yoga session burns a relatively small amount of calories, yoga is still a valuable addition to any exercise routine offering the essential elements of flexibility, balance and relaxation; factors often neglected in traditional workouts."
Yoga group participants did show the following improvements:
-- Yoga participants' total body flexibility improved by 13 percent, with significant results in shoulder and trunk flexibility
-- Muscular fitness also improved in the yoga group enabling them to do an average of six more push-ups and 14 more curl-ups
-- Yoga participants experienced a 17-second increase in their one-legged stand time
Lead researchers Dawn Boehde and John Porcari, Ph.D., FACSM, from the University of Wisconsin-La Crosse recruited 34 healthy but sedentary women (average age of 33) for the study. Before beginning the study, participants were given the same series of tests evaluating their flexibility, balance, aerobic fitness level and muscular strength and endurance.
The subjects where divided into two groups: a yoga group and a non-yoga control group. The yoga group participated in 55-minute Hatha yoga classes three times a week during the eight-week study period while the non-yoga group was barred from any form of exercise.
The study concluded that while the yoga group showed numerous improvements in strength and endurance as well as improved balance and flexibility, they did not burn a significant amount of calories. In fact, one 50-minute session of Hatha yoga burns just 144 calories, similar to a slow walk.
"Yoga is designed to relax the body and help improve musculoskeletal fitness. If you attempt to incorporate calorie-burning elements in a yoga session you may compromise the essential purpose and beneficial effects of the practice," said Dr. Cedric X. Bryant, chief exercise physiologist for ACE. "While the ACE study shows that a Hatha yoga session burns a relatively small amount of calories, yoga is still a valuable addition to any exercise routine offering the essential elements of flexibility, balance and relaxation; factors often neglected in traditional workouts."
Yoga group participants did show the following improvements:
-- Yoga participants' total body flexibility improved by 13 percent, with significant results in shoulder and trunk flexibility
-- Muscular fitness also improved in the yoga group enabling them to do an average of six more push-ups and 14 more curl-ups
-- Yoga participants experienced a 17-second increase in their one-legged stand time
Relax And Refocus With Yoga
The essence of optimal health is a healthy mind in a health body. Yoga, which has been practiced for more than 5,000 years, is a way to achieve both.
The November issue of Mayo Clinic Women's HealthSource offers an overview of yoga and its health benefits.
Rooted in ancient India, today's yoga is broadly understood as a system of relaxation, postures and breathing. Over the centuries, different forms of yoga have evolved. Some focus more on spirituality, others on mediation and mastering the conscious mind. Some are more physically challenging than others.
A number of research studies have been conducted on the potential health benefits of yoga. Some commonly acknowledged benefits include:
Relaxation and stress relief. Yoga's quiet precise movements focus your mind less on your busy day and more on movement as you breathe deeply and progress through a series of poses.
Increased flexibility and balance. As you learn and practice new poses, you'll find that each time you can reach a little farther.
Although evidence isn't definitive, studies have also shown that yoga may help manage certain chronic health conditions, such as:
Depression, anxiety and other mental health disorders
Asthma
Cardiovascular diseases, including high blood pressure and high cholesterol
Chronic pain
Diabetes
If you'd like to try yoga, look for classes in your area. You also can learn from books and videos, but an instructor can help you adjust poses to your needs. Ask about the instructor's training and experience in working with your particular needs or health concerns.
At the end of the yoga class, you should feel invigorated yet calm. If that's not the case, talk to the instructor for suggestions. Otherwise, anotheryoga class may be better suited to your needs.
The November issue of Mayo Clinic Women's HealthSource offers an overview of yoga and its health benefits.
Rooted in ancient India, today's yoga is broadly understood as a system of relaxation, postures and breathing. Over the centuries, different forms of yoga have evolved. Some focus more on spirituality, others on mediation and mastering the conscious mind. Some are more physically challenging than others.
A number of research studies have been conducted on the potential health benefits of yoga. Some commonly acknowledged benefits include:
Relaxation and stress relief. Yoga's quiet precise movements focus your mind less on your busy day and more on movement as you breathe deeply and progress through a series of poses.
Increased flexibility and balance. As you learn and practice new poses, you'll find that each time you can reach a little farther.
Although evidence isn't definitive, studies have also shown that yoga may help manage certain chronic health conditions, such as:
Depression, anxiety and other mental health disorders
Asthma
Cardiovascular diseases, including high blood pressure and high cholesterol
Chronic pain
Diabetes
If you'd like to try yoga, look for classes in your area. You also can learn from books and videos, but an instructor can help you adjust poses to your needs. Ask about the instructor's training and experience in working with your particular needs or health concerns.
At the end of the yoga class, you should feel invigorated yet calm. If that's not the case, talk to the instructor for suggestions. Otherwise, anotheryoga class may be better suited to your needs.
Yoga Sutras of Patanjali in Today's World
This meditative obedience of liberation is known as Raja - Royal yoga or the yoga of the eight limbs that are described below:
1. Restraint: nonviolence, not lying, not stealing, not lusting, and nonattachment
2. Observances: cleanliness, contentment, discipline, self-study, and surrender to the Supreme God
3. Posture or physical exercises
4. Breath control
5. Sublimation or withdrawal from the senses
6. Attention
7. Concentration
8. Meditation
Yoga can explained as Union, yoga is also an effort to educate the yogi, the one who practices yoga and how to attain union with the Supreme consciousness we call god. Yoga trains us to overcome the thought that our 'self' identity is a false impression and our soul is the real us.
The aim of these sutras is not to show how to do the asanas correctly or the best way to sit for a meditation. It was presumed that the students would have already been taught by their teacher the essentials and the basics of the meditativetechniques and asanas before practicing the principles.
These sutras are organized in four parts (padas).
1. Samadhi Pada I: Contemplation and Meditation
2. Sadhana Pada II: The Steps to Union
3. Vibhuti Pada III: Union Achieved and Its Results
4. Kaivalya Pada IV: Illumination and Freedom
The Yoga Sutra gives a most outstanding cohort for those who would use meditation (dhyana) and other additional yoga practices as a realistic spiritual passage to rouse and self liberate. Yoga Sutras can be utilized like any instructional book, or industry manual ensuring that the genuine educator within is to be woken up through their own practice. Some translators recommend reading a little then practicing it, the read more and practice further and that way the practice can be improved. So to train our beliefs we must experience yoga and the only way to reveal its true nature is to practice it. Our beliefs must match to "truth", not vice versa.
An open heart divulges Yoga Sutras as the experiential workbook, it is also misunderstood as viewpoint of a religious book that could be used to study and intellect or common mind. The complete universe as well as the true character of mind is the laboratory. Finding the knowledge and the instrument of knowledge is finding the field of knowing and experiencing that is freedom in this very life. Wisdom is trans-rational and trans-conceptual by character; it also is larger than any synthetic notion, technology, or created thought wave. To completely map the gyred spirals of the holographic universe a human intellect and its five senses are inadequate, but yet Patanjali everywhere authenticates that this Holographic Reality can be closely experienced should we let go of our prejudice and predetermined outlooks and false impressions.
According to Patanjali, insight as well as the intellect (buddhi) comes from a native source-less wisdom of the universal infinite mind and that is the ever available clear light inhabiting behind the awareness also called as the param purusha. It is always available but only if we choose to look for it.Patanjali says that when the common linear thinking ends and disbands, the meditation starts to bear its fruitful results; and conclusion of the meditation might as well be Samadhi (complete incorporation). Yoga practice here should be the verb, the performance and the process. An unconditioned natural true self should be the objectless goal. Therefore an ultimate liberty can be attained through the uncultivated samadhi. Only practice can help you succeed in yoga. Just by reading about it in a book and quoting from it or talking about it isn't going to help. Having said that this book still holds a significant value when it is used in combination with yoga practice.
Thus Patanjali reiterates the warning against the uselessness of advancing meditation via the intellect; instead advises that the fruits of yoga are to be experienced such as attaining trans-conceptual wisdom. Thereforeliberation becomes reliant upon throwing away conception structures and belief systems. The initial indications of achievement in the experience ofmeditation are the releasing of such boundaries and immediately realizing them as obstructions.
To understand the sutras in a deeper level one has to practicemeditation , this will permit one to look at the sutras from their own perception and meditative experience. So to accumulate the real and permanent advantage one has to reflect on the sutras in a much deeper occurrence and living wisdom of the impartial heart. The aim is not to learn theYoga Sutras as a conclusion in itself or as an outer entity that can be understood, but to utilize it as a combined effort to the practices, and that merged in an authentically poised manner induces wisdom andliberation which patents in our day by day lives.
Yoga For the Face - An Anti-Aging Technique
Modern folks are consistently on the lookout to either improve their appearance or slow down the effects of aging. Skin condition, genetics, stress, work and many other issues affect how quickly we age.Our diet is one of the many determining factors that affect the way we age. The healthier we eat, albeit more vegetables and fruits vs. unhealthy consumption of sugar, fat and meat, the slower we age...this is a proven fact. If you can't change your diet completely overnight, changing the way you eat slowly over a period of time will suffice. And of course, exercise can also slow down the aging process because it helps the body detoxify and exercise massages the internal organs, helping keep it well-oiled.
If you're into anti-aging products, services and methods, you must have heard about how beneficial yoga is for us emotionally, physically and psychologically. After a long day of sitting down in front of the computer or stuck in a frustrating traffic gridlock, stretching all those aching muscles with yoga can invigorate the body. But did you know if you want to look years younger, apart from using the right products, by doing facialyoga twice a day.
Facial yoga may make you look a tad odd if you do it in the middle of a crowded bus stop but stretching your facial muscles can tighten muscles on your face and in the process, strengthen sagging skin and also reduce lines and wrinkles. So, if you want to look years younger faster, all you have to do is to head over to the office bathroom twice a day and stretch those facial muscles of yours. Dermatologists and skincare professionals agree that there are too many benefits to doing yoga to ignore.
Step one, tighten ALL the muscles on your face as much as you can, hold it and then release it. Step two, round up your mouth the way you would when blowing out candles, hold it and release. This action makes for firmer lips and reduces lines around the mouth. Step three, open up your eyes and without moving your head, look up, down, left and right very slowly, holding the direction for a couple of seconds before looking elsewhere. This helps reduce the lines around your eyes, especially crow's feet.
Step four, open up your mouth and stick your tongue out as far as it will go! You'll feel the muscles around your mouth stretching, hold it while it works! Step five, purse your mouth and lips up very strongly. Hold this for a few seconds. This exercise helps strengthen the chin, cheeks and neck. Finally, open up your eyes as huge as you can open them, look ahead of you. You can feel your eyebrow disappearing into your hairline...yes, you're doing it right.
By doing the above on a regular basis on top of using the right products to make you feel and look absolutely smashing can push the hands of the clock back by as far as eight years. Don't believe me....try it and see it for yourself.
Mudras Yoga For Your Hands And Fingers
The ancient Indian wisdom of Mudras are definitely my new well being energy tool.
Mudras are simple and I love simple. They are gentle and gracious in their actions and can literally be done while you are standing, sitting or in meditation. All you need is five minutes.
The ancient Indian texts explain how they can support the healing of many illnesses along with balancing all your chakras and bringing harmony back into your body, mind and soul. Used as a remedy for disease they are generally practiced for 30 - 45 minutes.
What are mudras?:
Mudras are healing hand postures and are a powerful aspect of yoga. There are Indian texts which explain how mudras are an ancient science that have been used for thousands of years to restore health. Mudras are literally health in your hand. Our thumbs,fingers and the palms of our hands are constantly emitting electromagnetic currents of energy and by creating certain postures with your hands,fingers and thumbs you opening up energy channels to encourage flow and healing.
The most familiar mudra’s:
If you practice yoga or meditation you will definitely be familiar with the Gyan Mudra. This is when the thumb and index finger connect whilst the other three fingers are left open and spread. The benefit of holding this mudra while in meditation is that it increases the flow of energy to your astral self. On a physical level it improves concentration, focus and memory. This mudra I have used for many years to support my meditations
Another mudra which I have used often in certain yoga postures is to hold the hands in prayer pose over the heart chakra. For me personally this is a very nurturing and calming hand posture and tends to bring the energy of peace into my body.
My chosen mudra for this month is the Prana Mudra:
I have chosen just one mudra this month to practice and absorb myself into. The prana mudra or life mudra seemed the obvious choice for me as I can get easily distracted and felt I needed more internal stability.
When doing this pose I sit on my meditation cushion in a peaceful environment (the kids are at school) calm my breathing, focus on my breath and place my subtle awareness on the energy currents being created with this pose. I'll observe the sensations, the blocks and the lightness flowing to different parts of my body. I'll do my best to just let thoughts float by and stay calm and centred. My intention is to repeat this pose twice a day for five minutes at a time. I’ll keep you posted with my progress and share my experiences before I move onto another mudra next month . All mudras will be filed under healing mudras.
The benefits of the prana mudra:
This particular mudra is said to benefit and increase the life force energy within you. Strengthen immunity, muscles, eyes and remove nervousness.
Nervousness or anxiousness can be an indication of weakness and reveals itself by being easily distracted due to lack of internal stability. This mudra strengthens the base chakra which will in turn strengthen and calm your inner core. The finger positions stimulates the nourishing energy in the pelvic flow and gently increases vitality and assists in reducing fatigue.
Keen to learn more about mudra’s:
My research, reading and study of mudra’s is in full swing. I’ll be featuring once a month a specific healing mudra that I am personally working with.
In the meantime I’ve ordered a book, DVD and a card set from amazon which I must say looks absolutely fabulous by Sabrina Mesko. She was taught sacred mudra techniques by a Master of White tantricyoga ; Yogi Bhajan who then gave her the responsibility to share it with the western world. She is also an executive member of the worldyoga council in India so I figured her books and DVD was a great place to start.
I’ve also enquired about her practitioner training program which looks like being held in 2008 in America. Now that is something I would definitely be keen to put on my schedule for 2008.
Eating Disorders And The Use Of Yoga In Prevention And Treatment
It was not so long ago that eating disorders, such as bulimia and anorexia, were thought to be purely the result of mental conditions. More recently, though, some physical factors have been attributed to these conditions. It is now thought that eating disorders can be triggered by a multitude of factors, in combination, including those of a psychological, behavioural, social, or biological nature.
How Can Yoga Help With Eating Disorders:
As with many conditions, eating orders can better be dealt with through a calm and focused mind. Depression and low self esteem are problems often associated with eating disorders, and Yoga can help with both.
It has been proven that Yoga can reduce depression, restoring a state of balance and well being in the individual. Also, there are different yoga practices which encourage heightened levels of self esteem, and promote a positive view of your own body. These are crucial factors with eatingdisorders , and it has been shown that the application of yoga can significantly increase recuperation and healing. Through the elimination of self judgment, yoga establishes a strong connection between mind and body. This, of course, is the natural state of wellness. By re-establishing this strong connection, mind and body will work in harmony to repair the damage.
Regular yoga practice will increase the overall fitness level of the human body, improving the immune system and giving it a good chance of fighting illnesses. This is helpful withAnorexia, for example, because the sufferer's body will experience lower energy levels, and the condition reduces bone density.
In dealing with eating disorders, the yogic system identifies them as a problem related to the first chakra. There are different yoga poses that can be used to balance it: eg. staff, crab, full wind, and pigeon. By using grounding postures (eg mountain, goddess, standing squat and prayer squat) strength and courage can be increased. What these postures do is to re-establish the strong mind-body connections, and through that connection help overcome many physical obstacles. Foranorexia sufferers, most of the yoga back bending poses help reduce depression, while forward bends can calm the spirit and reduce anorexia's effects.
Because the mental state has an important role in eating disorders, meditation can be used successfully to reduce negative and harmful thoughts and feelings. An active, well targeted, meditation practice should prove to be very effective. The yoga poses work best when external factors are shut out, and concentration is allowed to focus on your inner self. Giving special attention to breathing, and also to inner sensations, will transport you to a state of greater awareness and calmness. This new state will allow you to go on further to explore new concepts, and hopefully pursue new goals that may have been impossible before.
As with many medical conditions, being aware of the bulimia or anorexia problem, and showing a constant and strong desire to defeat it, is a great method to reduce their effect. It is likely that an early adoption of yoga practices would make the patient more aware of the problem, thus making a positive contribution to an early cure. However, these yoga techniques are more usually used in the recuperative stages of the illness. That is a pity because, as with all illnesses in which it can be beneficial, yoga works best in the prevention stage, when the negative effects are still low and easier to over come.
How Can Yoga Help With Eating Disorders:
As with many conditions, eating orders can better be dealt with through a calm and focused mind. Depression and low self esteem are problems often associated with eating disorders, and Yoga can help with both.
It has been proven that Yoga can reduce depression, restoring a state of balance and well being in the individual. Also, there are different yoga practices which encourage heightened levels of self esteem, and promote a positive view of your own body. These are crucial factors with eatingdisorders , and it has been shown that the application of yoga can significantly increase recuperation and healing. Through the elimination of self judgment, yoga establishes a strong connection between mind and body. This, of course, is the natural state of wellness. By re-establishing this strong connection, mind and body will work in harmony to repair the damage.
Regular yoga practice will increase the overall fitness level of the human body, improving the immune system and giving it a good chance of fighting illnesses. This is helpful withAnorexia, for example, because the sufferer's body will experience lower energy levels, and the condition reduces bone density.
In dealing with eating disorders, the yogic system identifies them as a problem related to the first chakra. There are different yoga poses that can be used to balance it: eg. staff, crab, full wind, and pigeon. By using grounding postures (eg mountain, goddess, standing squat and prayer squat) strength and courage can be increased. What these postures do is to re-establish the strong mind-body connections, and through that connection help overcome many physical obstacles. Foranorexia sufferers, most of the yoga back bending poses help reduce depression, while forward bends can calm the spirit and reduce anorexia's effects.
Because the mental state has an important role in eating disorders, meditation can be used successfully to reduce negative and harmful thoughts and feelings. An active, well targeted, meditation practice should prove to be very effective. The yoga poses work best when external factors are shut out, and concentration is allowed to focus on your inner self. Giving special attention to breathing, and also to inner sensations, will transport you to a state of greater awareness and calmness. This new state will allow you to go on further to explore new concepts, and hopefully pursue new goals that may have been impossible before.
As with many medical conditions, being aware of the bulimia or anorexia problem, and showing a constant and strong desire to defeat it, is a great method to reduce their effect. It is likely that an early adoption of yoga practices would make the patient more aware of the problem, thus making a positive contribution to an early cure. However, these yoga techniques are more usually used in the recuperative stages of the illness. That is a pity because, as with all illnesses in which it can be beneficial, yoga works best in the prevention stage, when the negative effects are still low and easier to over come.
Which Style of Yoga Is Best for You?
If you're a beginner at yoga, the many different styles of yoga can seem overwhelming. How do you choose? How do you know which type of yoga is right for you?
With any style of yoga, you can improve your strength, flexibility, and balance. And all yoga styles release tension in your body, quiet your mind, and create a feeling of lightness and ease. But to get the most benefit, stay safe, and find the greatest pleasure, you need to choose a yoga style that suits your current fitness level. To make that choice, you also need to consider your temperament and your goals for practicing yoga.
For example, if you're an athlete already doing lots of strength training, your best choice is likely to be a yoga style that focuses on flexibility. That way, you can balance your fitness routine. If you're older, have an injury, or live with a chronic medical condition such as arthritis, you may want to try a class in Iyengar yoga or gentle Viniyoga. When you do, you'll get plenty of individual attention that focuses on your unique condition and needs. If you're relatively healthy, love to sweat, and want to lose weight, a Bikram class may be just the right fit for you.
Before you actually make your choice, try a few of the most common styles of yoga. See which one suits you best. Then try a few different teachers within that style of yoga. Teachers all have their own unique focus, emphasis, and personality. You're more likely to keep going to class with a teacher you connect with and feel comfortable with.
Goals for Your Yoga Style
The word yoga can be translated as "union," "yoke," or "balance." By doing yoga, you're creating a union between mind and body. You're also balancing strength and flexibility.
To decide on the yoga style that's right for you, ask yourself three simple questions. The answers will help you clarify your goals in beginning yoga.
1. Are you doing yoga for fitness and to get in shape as well as to explore the mind-body connection? Then choose a more vigorous yoga style like Power Yoga, Ashtanga yoga, or Bikram yoga. All three styles combine an athletic series of poses into a vigorous, total-body workout.
2. Are you starting yoga with an injury or a chronic medical condition? Or are you older and out of shape? Then start with a slower, more alignment-oriented class like Iyengar yoga, Kripalu yoga, or Viniyoga. All three focus on finding the safest, most precise alignment for each student in every pose.
3. Are the meditative and spiritual aspects of yoga your primary goal? Then try one of the yoga styles that include plenty of meditation, chanting, and the philosophic aspects of yoga. For example, you might try Kundalini yoga.ReadMore...
With any style of yoga, you can improve your strength, flexibility, and balance. And all yoga styles release tension in your body, quiet your mind, and create a feeling of lightness and ease. But to get the most benefit, stay safe, and find the greatest pleasure, you need to choose a yoga style that suits your current fitness level. To make that choice, you also need to consider your temperament and your goals for practicing yoga.
For example, if you're an athlete already doing lots of strength training, your best choice is likely to be a yoga style that focuses on flexibility. That way, you can balance your fitness routine. If you're older, have an injury, or live with a chronic medical condition such as arthritis, you may want to try a class in Iyengar yoga or gentle Viniyoga. When you do, you'll get plenty of individual attention that focuses on your unique condition and needs. If you're relatively healthy, love to sweat, and want to lose weight, a Bikram class may be just the right fit for you.
Before you actually make your choice, try a few of the most common styles of yoga. See which one suits you best. Then try a few different teachers within that style of yoga. Teachers all have their own unique focus, emphasis, and personality. You're more likely to keep going to class with a teacher you connect with and feel comfortable with.
Goals for Your Yoga Style
The word yoga can be translated as "union," "yoke," or "balance." By doing yoga, you're creating a union between mind and body. You're also balancing strength and flexibility.
To decide on the yoga style that's right for you, ask yourself three simple questions. The answers will help you clarify your goals in beginning yoga.
1. Are you doing yoga for fitness and to get in shape as well as to explore the mind-body connection? Then choose a more vigorous yoga style like Power Yoga, Ashtanga yoga, or Bikram yoga. All three styles combine an athletic series of poses into a vigorous, total-body workout.
2. Are you starting yoga with an injury or a chronic medical condition? Or are you older and out of shape? Then start with a slower, more alignment-oriented class like Iyengar yoga, Kripalu yoga, or Viniyoga. All three focus on finding the safest, most precise alignment for each student in every pose.
3. Are the meditative and spiritual aspects of yoga your primary goal? Then try one of the yoga styles that include plenty of meditation, chanting, and the philosophic aspects of yoga. For example, you might try Kundalini yoga.ReadMore...
Yoga poses you can do anytime, anywhere
Even if you don't have hours to spend in a studio each week, you can still get the benefits of yoga practice. In our video below, yoga expert Tara Stiles demonstrates five easy poses that can be done anywhere to soothe tense muscles and stressed-out minds (you can read detailed instructions on each pose in my blog below).
1. Deep Breathing
If you're stuck in a stressful situation (like endless traffic), Stiles says the easiest way to reduce tension on the spot is through a focused breathing meditation. Close your mouth, and breathe deeply and evenly through your nose. This simple technique calms your mind and nervous system and can be done absolutely anywhere.
2. Eagle Arms
For those who spend a lot of time sitting at a desk, Eagle Arms can help improve your posture and reduce tension in your shoulders and spine. Bringing your arms out in front of you, place your right elbow on top of your left elbow. Keep twisting your forearms around each other until your palms come together. If you can't bring the palms of your hands together, don't push it; just let the backs of your hands touch. As your breathe deeply in, lift your arms up. Take five long deep breaths in this position.
3. Prayer Behind the Back
Time spent in the kitchen hunched over a cutting board can lead to tension in your wrists, shoulders, and back —all of which this pose helps alleviate. Bring your fists together to touch behind your back at about waist-level. Begin to slide your hands up your spine, bringing palms together to touch in a prayer position. If this hurts your wrists, don't force it. Instead, stay with your fists joined together. Hold this position for five deep, slow breaths.
4. The Hamstring Helper
If you are going for a walk or jog, try what Stiles calls the hamstring helper. Come into a low lunge, bringing your fingertips on either side of your front foot. Slowly start to straighten both legs. If your fingertips don't touch the ground when your legs are straight, slightly bend your front knee. Keep
your hips squared and breathe deeply in this position for a minute or two. Repeat on your other leg.
5. Pigeon Pose
When practiced before bedtime, Stiles says Pigeon pose will help reduce tension in your hips and lower back. This relaxing posture can also help calm your mind and set you up for a restful night of sleep. Gently come into a low lunge with your right leg in front. Slowly inch your right foot over toward your left hand. Ease your knee down toward your right hand. Your calf should be perpendicular to your torso. If you can't lower your hips to the ground, bring a pillow under your right hip to support it. Fold your torso over your leg, resting on your forearms. Stay in this position for a minute or two. Repeat on your left leg.
Thanks for watching this episode of Real Life Makeover! We’ll see you next week with more simple, everyday solutions to enrich your life.
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