All About Chair Yoga

The Purpose of Yoga - Solutions for Releasing Anxi...

2007-06-08T12:30:00.000-07:00

The Purpose of Yoga - Solutions for Releasing Anxiety

By Paul Jerard

Yoga is a 5,000 year catalog of health solutions and an evolving science of life. Therefore, here are some “age old” Yogic solutions for releasing anxiety. To make them work, you must realize that you have to make a habit of releasing a little anxiety, within acceptable limits, all day long.

Physical practice of Yoga postures (Asanas) will release muscular tension. Make a habit of physically practicing as you sit, stand, or lie down. You do not have to put on a “Yoga show” to sit straight, stand straight, tilt, twist, or bend.

As humans, we are in motion most of the time, but you can move or stand still with purpose and mindfulness. Once you establish Yoga into your life “off the Yoga mat,” you will be surprised how often you and people around you are regularly sitting, or standing, in poor posture, during the course of an average day.

Observation is very important. As you wake up, observe the muscle groups and joints, which have contracted, as you slept. These contractions can cause daily muscle tension, spasms, pains, and aches. Is the tension in your face, back, neck, shoulders, legs, arms, or hips?

Get to know how your body responds to mild warm-ups and develop routines to compensate for physical tension. The connection between mental and physical tension is symbiotic. If you resolve a physical form of tension, you will resolve mental tension, as well.

In Hatha Yoga, there are more than 1500 postures to choose from. Many of us have seen charts, or books, with 500 to 600 Asanas to choose from. If you become creative, you will soon discover many more while sitting in a chair.

You can practice Yoga while you are at your desk, in your bed, on your couch, on a bus, or when you walk. When you add the breathing component, (Pranayama), to your daily life, you have many more combinations of techniques.

Here’s another approach to dealing with anxiety. However, you must use it in the right time and place. Do not be silent! Let it out vocally. Some people laugh, pray, sing, cry, or shout, but each method works at the right time. So, be tactful, if you decide to make noise.

If you hold it all in, you will burst - in the figurative and literal sense. Therefore, you have to release it in some way. Some people roll up the windows in their cars and scream at the top of their lungs. In truth, whatever works is a good thing.

We will not have the same reactions to anxiety. Some people will laugh, while others cry during identical circumstances. Look at how some people react to losing a job. Some people have a party, while another person may contemplate suicide.

In a typical Yoga class, you may learn Mantra and Japa. These are powerful methods and are very beneficial in combination with Pranayama.

Lastly, anxiety is energy, which is not always negative, but can be deflected or circulated, throughout your being. Yogic solutions work, but they must be practiced daily. You do not want to collect and store negative feelings, so carefully release them back into the universe.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard
http://EzineArticles.com/?The-Purpose-of-Yoga---Solutions-for-Releasing-Anxiety&id=582654

Health Benefits of Yoga By Rachel Hartle Yoga ha...

2007-06-08T12:25:00.000-07:00

Health Benefits of Yoga

By Rachel Hartle

Yoga has proven benefits for one's overall health and well being, but as with all cardio activity, it can also help weight loss as well.

Studies have shown that people who practice yoga on a regular basis managed to prevent the effects of age related weight gain over a period of 10 years, specifically they weighed on average 3 pounds less than those who did no yoga at all.

Overweight men and women who participated in the study and took up yoga thereafter were reported to have lost on average 5 pounds, whilst those who did not gained on average 15 pounds over the course of the study.

An interesting fact about the study is that the yoga that participants practiced was not of a particularly high or advanced level.

Whilst more studies are needed to draw firm conclusions about yoga, the present studies allow us to speculate that yoga, when practiced regularly, has great benefits for overall health.

Such benefits include but are not limited to the physical, mental and spiritual. Yoga helps tone and strengthen the body and build muscle over time. Cardio and circulatory benefits are noted too. The mental benefits include relaxation and ease of emotional stressed and strains. Spiritually yoga can help with positive thought and increase in sense of self-esteem. Depending on which path you use, it may also develop your spiritual ability to forgive and see more beauty in the world in which we live. Weight loss is only one great aspect to the overall benefit of yoga.

Find more great yoga tips, articles and postures on http://www.ashtanga-yoga-guide.org/

Article Source: http://EzineArticles.com/?expert=Rachel_Hartle
http://EzineArticles.com/?Health-Benefits-of-Yoga&id=572115

Yoga For Arthritis - Yoga Contributes To Pain Reli...

2007-06-01T19:15:00.000-07:00

Yoga For Arthritis - Yoga Contributes To Pain Relief As It Builds Your Confidence

By Julia Denham

When you suffer from arthritis you get used to living with chronic pain, and pain relief usually comes in the form of a pill, rather than gentle exercise. But studies have shown that not only can yoga contribute to arthritis pain relief, but it provides other benefits too.

Yoga Helps To Make You Strong, Flexible And Confident, Even Though You Have Arthritis

People with arthritis tend to cut down on their activities which leads to even more joint stiffening, and more pain. Undertaking some gentle yoga exercises not only improves your circulation and strengthens your bones and muscles, the exercises can also give you the confidence to live your life in spite of your arthritis.

You don't need to bend yourself into a pretzel to do some yoga to help your arthritis. Breathing and self-awareness is at the core of yoga, so even standing up and breathing is a yoga exercise called Mountain Pose. This pose, just standing up and bringing your body into alignment as much as you can for a few moments, will help your posture, which translates into better balance in your daily activities.

Other yoga exercises are modified for people who have arthritis, with chairs, bolsters and other props. You still get most of the benefits of the full pose, and over time, you may even find that you no longer need the props.

Yoga Studio Or Self-Study?

If you have a yoga studio in your location, the best way to get started with yoga exercises for your arthritis is by taking some classes. Most studios have classes for people with arthritis, and if they don't the instructors will make sure that you're comfortable with the right props during a class, and that you exercise at your own pace.

If you're not near a studio, or if you find it hard to travel, you can learn gentle yoga exercises for arthritis from DVDs, in which the models performing the exercises have arthritis - so you can see what's possible for you.

Try yoga for your arthritis. Not only will yoga contribute to pain relief, but you'll be much healthier, and much happier and more confident.

Do you suffer from chronic arthritis or other pain? Visit i Fix Pain Now at http://www.ifixpainnow.com/ to discover how to get pain relief, and explore yoga at Easy Fab Yoga at http://www.easyfabyoga.com/blog/ to discover some gentle exercises which help with pain relief. You'll be amazed at how much better you feel after a few gentle yoga exercises.

Article Source: http://EzineArticles.com/?expert=Julia_Denham
http://EzineArticles.com/?Yoga-For-Arthritis---Yoga-Contributes-To-Pain-Relief-As-It-Builds-Your-Confidence&id=582128

Fit at Fifty By Linda Kaban I remember being 38 ...

2007-06-01T19:08:00.000-07:00

Fit at Fifty

By Linda Kaban

I remember being 38 years old and 40 pounds overweight. 170 pounds on a little 62 inch frame was a disaster in progress. I knew if I didn't take immediate control of my fate, that Fate would sweep me into it's often merciless arms and throw me into middle age burdened with self-recrimination and a huge handicap...my own weight.

I remember the night I took charge as if it were yesterday. My husband and I were at a grocery store and I picked up one of those little booklets that festoon the check outs. It was a fat-counter. From that night and every night thereafter for one year, I counted every gram of fat, every calorie of every morsel that I consumed and by the end of 365 days, I had lost 30 pounds. Daily exercise, a teaching certificate in yoga and an 11 year commitment to myself to stay strong, keep lean and healthy helped me drop the last ten pounds and keep it off.

Whether you're starting as I did in your thirties, or are already deeply into middle age, you can start. Start small, but just start.

Where to Start

Most people start a fitness program too fast, without thinking it through and encountering doubt, fatigue and set backs within the first three weeks. The key to getting fit starts not at the gym; but in your head. You have to want it. More than you want anything else.

Baby Steps

With your desire firmly routed, decide how you want to approach your goal. Do you want to learn to eat healthy first, start an exercise program, or both? If you can afford a nutritionist to take stock of your habits and help you avoid the pitfalls, then the investment would be worth it. Or comb the library like I did. If you want to join a gym or hit the streets with your sneakers and load up on varying sizes of free weight like I did; do your research first.
That pretty pink set of ten pound weights might make you drool in anticipation of wearing your first sleeveless tank top in years, but without the proper education, how will you know that the drab, olive green 3 pounders are where you need to start?

The Three Week Wall

And you've slammed straight into it. Face it. The limbs are not as limber. The urge to sleep in greater, the call of the couch more seductive. Three weeks into your program, everything hurts; you're hungry. That multigrain toast with natural peanut butter can’t even pretend to sub for a donut; and those crispy, cold, organic baby carrots crunch like chips, but are distinctly lacking in that greasy comfort. Researchers discovered that saturated fat has a seductive way of tasting like more; and what you're fighting is a monumental struggle with your palate to caress or cleanse.
Three weeks of exercise and you've only lost a couple of pounds? Your body has a number of things happening simultaneously and the results on the scales are not a true measure of the rate of success. Your metabolism is struggling to break free of the status quo you've spent a number of years maintaining with your high-caloric, sedentary lifestyle. Your muscles are waking up to the call of activity and becoming stronger and heavier. You hurt because the muscles that were meant to carry us lightly through life have shortened and have lost the memory of their true function as we motor, literally in our cars, from place to place, from home to work, to shopping malls, to the movies; and the short walk from your car door to the front door does not a marathon make. At this point in your new routine, is exactly the time to let the commitment of what you've started take hold.

Keep a Journal

Maintain a log of your activity. Section off a page of your notebook to reflect the days of the month, the exercise you perform and the number of minutes devoted to each endeavour. I have mine sectioned into walking, dancing, weights, yoga a.m., yoga p.m. and other. My journal keeps me honest and it keeps me proud. I weigh in every day, but I warn you; the fluctuations caused by water retention, mood and even the time of morning you step on the scales are not a sight for the faint of heart. You have to be prepared to gasp occasionally and the urge to fall off the wagon demands very little impetus. At the beginning, weigh yourself once a week and you might try keeping a page in the back of your journal to record your measurements. My favourite morning is Friday when I dig out the measuring tape and note my progress in the key areas of arms, bust, waist, hips and thighs. You may fear and sneer at your scales, but the measuring tape is your friend.

Don't Give Up

You've made it this far. You've reached your middle years and have many more to prepare for. You want to approach your older age with grace and strength. Whether you're in your 40's, 50's or even young 60's, you can give yourself the gift of health. It starts with a thought, is fueled by desire and maintained by the strength of will that is yours by virtue of having made it to your middle-age in one piece.

Linda Kaban is a Toronto based Life Coach, Yoga Teacher. Her public speaking events are for anyone who wants to follow a dream but needs a little assistance. As a dedicated Wellness Consultant, Linda is committed to helping people reach their fitness and personal goals. Visit her blog at www.lindakaban.com

Article Source: http://EzineArticles.com/?expert=Linda_Kaban
http://EzineArticles.com/?Fit-at-Fifty&id=581006

Yoga Isn't Just For The Younger Crowd - Find Out H...

2007-06-01T18:57:00.000-07:00

Yoga Isn't Just For The Younger Crowd - Find Out How Yoga For Elders Is Becoming More Popular

By Tim Gorman

Yoga for elders is a particularly good application of the practice of yoga since it offers a complete method of physical fitness, including increased levels of strength and energy.

Having immediate access helps make yoga a popular practice. The basic principles of yoga can be put to use by anybody at any age level, but the more advanced stages of yoga might be hard to reach by most people. The advanced stages of yoga are certainly not required and not advisable to attempt for elders.

The age of 50 years is considered perfect for yoga by Indian yoga practitioners, since higher levels of conciousness are easier to attain with the accumulated experiences of the older people of this age bracket.

It is said that greater union between body and spirit are achieved by the practices of yoga. We gain better perspectives about life and ourselves with age. The spiritual practices of yoga are not required in order to attain good heath through yoga.

With age, our spiritual perspective about life and the world in general tends to become more important; this forms a better foundation for older people on which to begin practicing yoga. It is not advisable for elders to practice some of the more acrobatic yoga poses but most elders can still practice many of the breathing and relaxation techniques of yoga.

As far as physical movement is concerned, we are becoming less active as a society. With TV as the primary activity of the day, many elders are adversely effected by their sedentary lifestyles. Muscles that are not used for hours and hours are weak and become weaker each day.

Back pain,weak bones, muscle cramps, osteoporosis, joint pain, and decreased mobility are just some of the adverse side effects of a sedentary lifestyle. When an elder allows himself to get caught up in this cycle of inactivity it is a downward spiral that gets worse as time goes by. The lack of will power and determination that can lead to such a poor lifestyle can be overcome with the practice of yoga.

Beginning with gentle movements, an elder can work up to more vigorous activity later on. Sometimes just doing warm up exercises for weeks or months will encourage the practice of yoga to become a part of the elder's daily activities. Gradualism is an important ingredient of yoga for elders.

Achieving strengthened muscles and better blood circulation is achieved by introducing step-by-step yoga physical exercises into the daily routine. Yoga is one of the best activities known for massaging your muscles and your internal organs, this being a key factor in a healthy and strong body.

Improved oxygenation of the blood is another positive effect of yoga exercises since it improves the overall internal health.

Increased physical strengh, a sharp and focused memory, and increased attention span are more of the positive aspects of yoga practice for edlers.

A practice that is unique to yoga is the breathing technique. Many of the other aspects of practicing yoga can be replaced by other methods such as weight training and mild jogging, etc., but not the breathing aspects of yoga for elders. Breathing is something we are not even aware of for most of the day but it is the one activity that is keeping us alive!

Yoga breathing techniques can improve energy and concentration and are heavily relied on in yoga practices. Since people average about 2000 breaths per day we can just imagine the potential benefits of improved breathing even by 1%. Elders can face old age with a more positive outlook and a relaxed attitude when better breathing is employed.

Spending years in the practice of yoga is not required in order to glean the benefits of yoga. Many elders feel that yoga is not work at all, and in fact many find it fun! Yoga is safe, when practiced correctly, and results in many positive benefits that can turn into joy and vitality no matter what your age.

Learn to experience the soothing powers and benefits of yoga by visiting http://www.hot-yoga-tips.com, a popular yoga websit ethat provides yoga related tips, advice and resources to include information on yoga for men, yoga for women, yoga for elders and the branches of yoga

Article Source: http://EzineArticles.com/?expert=Tim_Gorman
http://EzineArticles.com/?Yoga-Isnt-Just-For-The-Younger-Crowd---Find-Out-How-Yoga-For-Elders-Is-Becoming-More-Popular&id=555993

The Purpose of Yoga - Solutions for Depression By...

2007-05-11T12:37:00.000-07:00

The Purpose of Yoga - Solutions for Depression

By Paul Jerard

Coping with depression is not easy, and severe depression is truly a “tough road to travel.” Yet, Yoga contains many alternative methods to lift your spirits beside “Laughter Yoga.” Hatha Yoga has many aspects, which will aid anyone in times of depression. A Yoga teacher is not a substitute for a psychiatrist, but Yoga practice is beneficial for a holistic approach to mental, spiritual, physical, and emotional health.

One way to lift your spirits is to practice Yoga postures (asanas), which will raise your endorphin levels. Endorphins are hormone-like substances. Endorphins naturally occur, within your body, containing amino acids, which attach to receptors, and stop pain signals to the brain.

Chocolate could also raise your endorphin levels, but chocolate should be consumed in moderation. Otherwise, over consumption of chocolate, which contains plenty of fat, may result in taking on the shape of a truffle.

Attending regular Yoga classes will keep your mind, body, emotions, and spirit, occupied, while doing constructive tasks. This will draw the positive energy of your Yoga teacher and the class into your being. If you cannot find a Yoga class with the level of positive energy you desire, keep looking because there are many different types of Yoga.

The socialization factor, which occurs before, during, and after a Yoga class, will also take your mind off your problems. Many people benefit emotionally through social activities. The entire structure of a Yoga class allows you to purge negative energy from the core of your being.

If you feel depressed often, self-analysis may not be in your best interest. Your therapist, close friends, and family will most likely be your best “sounding boards.” It is very unhealthy to keep your emotions “locked up.”

Therefore, you may have to allow yourself to cry. Believe me - it is not comfortable for any of us to cry, so you may want some solitary time to purge your body and mind by crying. When we lose a loved one, most of us cannot stop crying. Regardless of the problem, crying is a temporary release. We cannot cry forever, but crying can help.

In Bhakti Yoga (Union by devotion to God), we learn to open the connection to God. There are sectarian Yoga classes for every religion on earth. Regardless of your particular religion - prayer, devotion to God, and giving to others, will help you.

When you feel sorry for yourself, look at the poor, and see what you can do to help. Even if all you can give is your time, you are helping someone who needs it. You will suddenly feel better because your acts of kindness are appreciated.

You can visit a temple, shrine, church, mosque, synagogue, or “Holy Ground,” to realize how you might be able to help others. Helping others is one of the most uplifting tasks you will ever do, because you will feel self-worth and gratification.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard
http://EzineArticles.com/?The-Purpose-of-Yoga---Solutions-for-Depression&id=559962

Yoga Is Good For Stress Management By Michael Rus...

2007-05-05T08:28:00.000-07:00

Yoga Is Good For Stress Management

By Michael Russell

Yoga is very good in stress management. Research has also shown that Hatha Yoga - the type of yoga practiced in the West - if practiced regularly, has a significant impact on ones muscular strength, flexibility, balance and endurance. Studies done on a group of people, who practiced yoga, revealed that after eight weeks - on average - the flexibility of this group improved by 14% to 35%.

The body/spirit/mind union together with breathing also brings about emotional benefits. It has been reported that people who practice yoga say that they felt less stressed out and sleep better. It also enables one to handle stress better, whether it is family or work related.

So how does one get started? The first step is to have an open mind. Many people are of the mistaken opinion that one has to be flexible in order to do yoga. This is not so – less flexible individuals generally see results faster.

Next you need to join - preferably - a beginner’s class that has a qualified yoga teacher. At first you may have to try out a few different types of classes and see what suits you best - as there are many types of yoga. Generally, Hatha Yoga would be the recommended type for a beginner; as it is the most gentle and flowing type.

Sometimes you may have joined a class that may be a little bit ahead of you and this might cause you to worry whether you are doing it properly or not. Do not worry about it; all that matters is what your body feels in each stretch and how relaxed you can allow yourself to be with each pose. Remember, practice makes perfect.

It is important to understand that no two people have the same level of flexibility. If your teacher instructs you to do a particular pose and if you feel your body cannot handle it, but everyone else seems to be doing it, DO NOT force your body to do it. You might end up injuring yourself.

Concentrating on your breathing is very vital in yoga and is the key to stress management. Your teacher will tell you when you should inhale and when you should exhale when you are working through your poses. It is recommended that you breathe through your nose only, as this helps keep the body heat in and the mind focused. Practicing yoga with bare feet is generally recommended as it has a twofold purpose. One is, it will help you not to slip when you do the standing poses and second, you fully articulate and exercise your feet when you do not wear shoes.

Any type of clothing can be worn for yoga as long as it is comfortable. They should not be too big for you as it might get in the way with some postures. A leotard or bike shorts and a loose T-shirt short are fine.

Most often a yoga lesson ends with simply lying on one’s back with the arms by the side, eyes closed and taking deep breaths. This is known as the corpse position and it helps in one’s relaxation.

Michael Russell
Your Independent guide to Yoga

Article Source: http://EzineArticles.com/?expert=Michael_Russell
http://EzineArticles.com/?Yoga-Is-Good-For-Stress-Management&id=544816

Chair Yoga - Yoga For Everyone, Including Workahol...

2007-05-05T08:25:00.000-07:00

Chair Yoga - Yoga For Everyone, Including Workaholics And Seniors

By Angela Booth

Chair yoga is just what it sounds like: gentle yoga done sitting on a chair or with the aid of a chair, either as part of a yoga class, or for anyone too busy to do formal yoga classes. Chair yoga has caught on with seniors, and at retirement communities, because it's safe and suitable for those who have trouble getting up and down, and who have stiff joints.

The poses for chair yoga are hatha yoga adapted for someone sitting down, or standing an using a chair for support.

Chair Yoga For Workaholics - Calm Down And be More Productive

You may be busy, but you can still do yoga. At its simplest, chair yoga for workaholics is simply taking time out for pranayama (yogic breathing) several times during the day, and doing some simple yoga stretches while seated at your desk.

It's particularly valuable if you suffer from any of the various forms of Repetitive Strain Injury (RSI), and of course if practiced daily, your chair yoga will help to prevent RSI too.

Chair yoga also relieves stress. If you're rehearsing a presentation, do some side stretches, and bend forward, and take a few moments for pranayama. Even five minutes of gentle practice will relax you, and give you a burst of energy.

Chair Yoga For Seniors - Improve General Health, And Loosen Stiff Joints

If you suffer from arthritis or another disability, chair yoga can will return mobility and strength to your body, and relaxation and confidence to your mind. If you can't get to a fitness center or gym, chair yoga programs are available on DVD, with a range of seated and standing routines.

Chair yoga classes are available in many communities. Check your local paper. If you don't find a class within easy distance, then check out a chair yoga CD, DVD, or book.

Discover yourself with yoga, a gentle form of stretching. Yoga strengthens both your body and mind, and is suitable for anyone, from children to seniors. Visit Easy Fab Yoga Blog at http://www.easyfabyoga.com/blog/ for daily yoga information, tips, and inspiration.

Article Source: http://EzineArticles.com/?expert=Angela_Booth
http://EzineArticles.com/?Chair-Yoga---Yoga-For-Everyone,-Including-Workaholics-And-Seniors&id=548576

Yoga for Everyone By Kim Paluch The word "yoga" ...

2007-04-15T06:49:00.000-07:00

Yoga for Everyone

By Kim Paluch

The word "yoga" comes from the Sanskrit root yuj, which means "to join" or "to yoke".

Yoga is an ancient art and exercise, and an aid to self-awareness and physical well-being. Rooted in traditions that enhancing awareness of the mind, body, and spirit, yoga practices seems exotic and foreign to some--not for "them".

It is true that yoga has been around and survived for centuries outside of the United States, in a part of the world that many Americans have little connection to or awareness of. But this amazing practice migrated to the United States, among other areas, as people began to share what yoga has brought to their lives.

Before I say any more, I want to be clear on this. Yoga is for everyone; yoga benefits anyone willing to learn and experience this practice for themselves. There are no requirements. No one has to twist themselves into a pretzel, no one has to sleep on a bed of nails.

There are different forms of yoga, each emphasizing different areas of wellness and other states of being. When practicing yoga, everyone is encouraged to pay attention to their body. If something hurts, stop or back off of the stretch. The instructor will work with individuals, usually upon request, to adjust the pose so that there is the least amount of pain and maintain the integrity of the position. So, when someone is not able to perform the postures, known as asanas, they do as much as they are able, without force, without judgment. For some it may mean using props, such as blocks, straps and blankets to prevent pain and injury--the body is supported as much as possible during practice to prevent pain. For others it means breathing and using their mind to envision their bodies performing the posture.

With practice, many people learn not to over-tax their bodies, but to simply keep the body alignment each posture requires as they move toward the pose. Yoga is not about going further or bending and stretching the farthest. Yoga is a Hindu method of learning that makes use of exercises, breathing sequences and meditation. to experience enlightenment, to connect to God, and to understand your personal mind/body connection. As an exercise, yoga often practiced by some simply as an aid to healthy living.

In short, yoga is for anyone interested in improving the health of their body, alleviate stress, or simply exercise. Anything more that is gained is up to you.

Copyright © Kim Paluch All Rights Reserved.

Kim Paluch is a freelance writer and a mind-body wellness coach and consultant. She is currently working on a mind-body wellness manual, in addition to creating a new wellness e-zine.

Article Source: http://EzineArticles.com/?expert=Kim_Paluch
http://EzineArticles.com/?Yoga-for-Everyone&id=512542

Yoga for Everyone By Kim Paluch The word "yoga" ...

2007-04-15T06:49:00.000-07:00

Yoga For Neck Pain By Nancy Wile Everyone gets a...

2007-04-06T17:12:00.000-07:00

Yoga For Neck Pain

By Nancy Wile

Everyone gets a stiff neck sometimes. Often yoga can help. Of course, before you do anything, it’s important to know if your neck pain is the sign of something more serious. Make sure to see your doctor if:

• Your neck pain persists for more than three days or keeps coming back.

• You suffer from neck pain after a fall or accident.

• Pain radiates from your neck down your arms or legs.

• Neck pain is associated with nausea or dizziness.

Yoga Exercises for Neck Pain

If you determine you simply have a stiff neck, specific yoga exercises will help strengthen muscles and increase flexibility in the neck. Even gently exercising your neck helps lubricate and speed nutrients to the area. Here are a few exercises for your neck that are particularly helpful.

Neck Stretches

Follow these steps when practicing neck stretches:

• Start in seated position (cross legged)

• Sit up tall, reaching up through the top of the head

• Draw shoulders back

• Exhale, drop chin towards chest, keeping elbows and shoulders pulled back

• Inhale, raise the head back to center

• Do this five times, then on the last exhale, drop the chin and stay in this position for three breaths, breathing through the nose

• Inhale, raise head back to center

• Exhale, slowly drop right ear towards right shoulder

• Inhale, raise head back to center

• Do this five times, then on the last exhale, drop the ear towards the right shoulder and stay in this position for 3 breaths

• Inhale, raise head back to center

• Repeat on left side

Half-Circles

Rolling your head around in a full circle—as some people do to "loosen" their neck muscles—can actually cause more damage, so avoid it. The neck is not a ball and socket joint and is not meant to move around in circles. However, half circles in the front can be done instead. To do this, first drop your chin to your chest. Move your chin towards the right shoulder then back to your chest. Then move your chin towards the left shoulder and back towards the chest. Repeat this movement three to five times.

Shoulder Moves

Hunch your shoulders as high as possible, then let them relax completely. Repeat this movement 5-6 times. Next, roll your shoulders in a backwards circular motion (lifting shoulders up, squeezing them back, dropping them down and then bringing them forward again). Repeat this motion 5-6 times, then move your shoulders in a forward circular motion. All these shoulder movements help to relax the muscles in your neck and upper back. Many of us hunch our shoulders unconsciously much of the time. Notice how they feel when they are relaxed and try to keep them this way.

Chest Expander

Stand up with your feet close together. Bring your hands behind your back and interlace your fingers. Tuck your tailbone in, so you don’t arch your low back too much. As you inhale, lift your hands away from your tailbone. Squeeze your shoulder blades together and you lift your arms and stay in this position for 3-4 breaths. On your next exhale, lower your arms back down. This exercise helps strengthen the muscles in your upper back and relieve tension in your upper back and shoulders.

Arm Lifts

Bring your arms straight out in front of you with your palms facing each other. As you inhale, reach your arms overhead, bringing your arms next to your ears, if you can do so without any pain. As you exhale, bring your arms back down in front of you. Repeat 4-8 times. This helps to relieve tension and build strength in the muscles in the upper back.

Press It

Place the palm of your hand against the back of your head and gently press while resisting with your head. Hold for a count of ten. Repeat with your palm on your forehead. Now place the palm of your right hand against the right side of your head and press, again resisting the movement with your head. Repeat on the left side. This exercise helps to strengthen the muscles in your neck and makes them less prone to strain.

Prevention is the Key

There are many things you can do in your every day life to prevent neck pain in the future.

1) Improve your posture

Sit and stand, so your head is properly aligned over your shoulders. Many of us tend to drop our head to look down at what we are reading or writing or have our computer situated in a way that forces us to tip our head forward. But, poor posture isn't just how you sit and stand. It's how you hold your body when you function—moving, sitting, standing, bending or lifting. It’s how you hold your body while you are active or inactive. To maintain good posture: Sit up straight and tall, raise your chest up, relax your shoulders down and pull your head back so that your ears are directly over your shoulders, not in front of them.

2) Hold the phone

Rather than propping the phone between your head and shoulder—which can strain the soft tissues in your neck and the muscles in your upper back—hold the phone in your hand. Or better yet, buy a headset or speaker phone.

3) Check that pillow

The wrong pillow is a common cause of neck pain. But rather than taking someone else's advice, try different ones and find one that works best for you. Any cervical pillow that provides support to the neck ligaments can be very helpful. Avoid pillows that push your head forward. You may also want to try a cervical roll, which is designed to slip under your neck while you’re sleeping, reducing strain on neck joints.

4) Make your workspace work for you

When you read or write at a desk, prop your books or papers up so your head doesn’t have to tilt down. While typing at your computer, install a copy holder that's flush with the screen. Keep your computer monitor at eye level. At least once an hour, get up and walk around and stretch your neck and back.

5) Manage your stress

Pay attention to your stress level. Excessive stress can lead to tight and knotted muscles, particularly in the neck and shoulders area. Taking a yoga class is a great way to not only relieve stress, but to also learn how to manage your stress levels throughout the day.

Following these simple tips will help to keep your neck and upper back pain-free and functioning well. To learn more tips and exercises to help your neck and upper back feel their best, visit: www.yogatg.com/ys-upperbackneck.html

Nancy Wile, Ed.D. is the founder of Yoga To Gohttp://www.yogatg.com – a yoga organization that provides simple and effective yoga programs for busy people around the world – and the Yoga Education Institute http://www.yogaeducationinstitute.com – a yoga teacher training organization.

Article Source: http://EzineArticles.com/?expert=Nancy_Wile
http://EzineArticles.com/?Yoga-For-Neck-Pain&id=499443

Four Easy Ways To Learn Yoga By Deborah Carraro ...

2007-04-02T16:23:00.000-07:00

Four Easy Ways To Learn Yoga

By Deborah Carraro

There are many ways to learn yoga; classes, video, and even through fitness programs on TV. There are now many resources on the Internet as well as local stores, where you can pick up information and instructional material on many websites.

Here are a few of the most popular methods:

Classes: You can find classes by browsing online, checking with your local public schools or colleges or in your local yellow pages. Taking a class is usually the best way to begin. You can learn the basics from a professional instructor and then continue on at home at your own pace. A formal yoga class will usually be in a group setting. There are advantages and disadvantages in a group setting. One advantage is the sense of comradeship that you will enjoy, doing the exercises together. Another advantage is being able to personally get help on a one-on –one basis from the instructor. The disadvantage might be that when you first begin, you may have difficulty in keeping up with the group activities.

Video: Once you have learned the basics, videos are a good way to go. You have the advantage of verbal and visual instruction. You can move at your own pace, schedule your exercise at your convenience and it can be a relaxing way to perfect your yoga practice.

TV: This will work like a video except these lessons are usually free. You can usually find a yoga program on specialty ethnic channels, cable and public TV. Check your local listings for times and program.

Books: It is always advisable to get a few good books about anything you are involved with. The more knowledge you have about a subject, the better you can understand your yoga practice and why doing things a certain way is important. With a discipline like Yoga it is good to know as much as you can to understand the purpose of the exercises that you are doing.

There are a number of ways that you can learn more about yoga and be able to better practice the positions. The practice of yoga will affect you not just mentally but physically as well. When you learn and understand yoga you will get far more benefits from it and really improve your health.

Deborah Carraro is an avid nutrition, health & fitness enthusiast with a passion for sharing knowledge and experiences. As VP Operations for a successful online Natural Health business she has worked with the best nutritionists, fitness professionals and health experts.

You can find her online at http://www.YogaForOptimalHealth.com

Article Source: http://EzineArticles.com/?expert=Deborah_Carraro
http://EzineArticles.com/?Four-Easy-Ways-To-Learn-Yoga&id=501748

Frequently Asked Yoga Questions By James C Yoga...

2007-03-24T13:07:00.000-07:00

Frequently Asked Yoga Questions

By James C

Yoga is a great exercise to take up if you are looking to get in shape and deal with stress. It is an exercise that anyone can do for the rest of their life. If you are considering taking up yoga, keep reading and learn the answers to some frequently asked questions.

Can I still do yoga if I am not very flexible? Yes you can, yoga is not just about flexibility. It is about relaxation and holding poses. Through yoga you will find that you also will become more flexible just do not push yourself too hard. It takes time.

Do men do yoga? Yes of course. In fact yoga has become much more popular for men over the last few years. Men get all of the same benefits that women do such as increased flexibility, strength and stress reduction.

Where and when did yoga originate? Yoga is thousands and thousands of years old and originated in India. If it has endured this many years here must be something to it.

Will yoga help me lose weight? Yes yoga can help you lose weight. It will give you the discipline to maintain a healthy lifestyle, eliminate temptations to eat junk food and will help ease stress. Stress causes you to gain weight and reducing it might help you reduce your weight.

How often should I do yoga? A good start would be to go for a 60 minute class twice a week. It is hard to overdo it however and if you could do 30 minutes every day you would be in good shape. A little every day is better tan a lot all at once.

Hopefully this article has answered your questions on yoga. If you need more information you should contact a local yoga studio in your area. Try out a class or two, you won't be disappointed.

Learn about Hatha yoga studios at the author's website on yoga and pilates =>http://www.yoga-studios.com

Article Source: http://EzineArticles.com/?expert=James_C
http://EzineArticles.com/?Frequently-Asked-Yoga-Questions&id=495031

Get Into The Yogic Experience To Chase Away That I...

2007-03-24T13:04:00.000-07:00

Get Into The Yogic Experience To Chase Away That Insomnia

By James Penn

While any form of exercise can help those who have trouble sleeping to get a good nights rest there is one form of exercise that can be especially useful for those suffering from sleep problems. Yoga can work wonders for your body and mind and help you to nod off much more easily.

Causes for insomnia

Although there are many reasons why people suffer from insomnia one of the main reasons is stress and anxiety. If you have been diagnosed as being depressed or suffering from anxiety then it is quite likely that you also suffer from sleep disturbance. Here is where you could benefit from practising yoga, yoga is known to relax the body and mind and bring about a feeling of wellbeing.

By practicing yoga for as little as ten minutes you could gain a better night’s sleep. There are many different yoga positions and some are harder to learn than others, with some only being suitable for those who are very supple. However there are three yoga positions that specifically benefit those who have problems sleeping and which anyone of any age can perform.

All yoga positions have specific names and the three which are especially beneficial to insomniacs are called “supported downward dog”, “legs up the wall” and last but not least “child’s pose”.

The supported downward dog relaxes your mind while stretching your spine. It can help to slow the brain down particularly if you rest your head on something during performing the exercise. Very little special equipment is required to perform the movement, a stack of books or a rolled up blanket and a yoga block is all that’s needed.

Begin the movement on your hands and knees’ making sure the block is resting underneath your chest. Slowly move your hands forward roughly 6 inches in front of you while tucking your toes in and straightening out your legs. Make sure your neck is relaxed and rest your head onto the block.

The legs up the wall as the name suggests requires you to sit facing a wall about a foot away, then lie on your back while straightening your legs and bringing your heels to rest against the wall. This is said to cool down the nervous system that allows you to relax easier and quicker.

The child’s pose takes you back to the days when you were a child and would rest your head on your hands to take a nap if you were tired. It is a pose that encourages sleep. To perform it correctly sit with your shins on the floor and your hips resting on your feet, let your knees fall open should width and fold forward. Slowly bring your head to rest on a pillow with your arms either extending by your head or resting them by your hips.

You can perform these three exercises before going to bed to encourage a more restful night. The three exercises when combined should take no longer than 15 minutes and bring about a sense of deep relaxation when performed correctly.

Download your free report entitled "Natural Herbal Remedies & Antioxidant Vitamin Wonders" from http://www.herbalvitaminwonders.com

Article Source: http://EzineArticles.com/?expert=James_Penn
http://EzineArticles.com/?Get-Into-The-Yogic-Experience-To-Chase-Away-That-Insomnia&id=493105

Beginning Yoga Guidelines By William Sonia Among...

2007-03-23T13:36:00.000-07:00

Beginning Yoga Guidelines

By William Sonia

Among practitioners of Hinduism and Buddhism, yoga is practiced as a means on enlightenment; while in the West, yoga is now practiced as both an effective physical and spiritual routine. However, contrary to popular belief, yoga is not considered a form of exercise because unlike the the speedy motion required in an workout, yoga involves very slow and steady movements. But still, regular practice of yoga provides great health benefits, as it tones the muscles as well as relieves stress, strengthens concentration, and reduces the aging process. There are prerequisites to yoga that you should follow to attain its maximum benefits. Please follow our guide to attain maximum benefits.

Practice yoga everyday – Make yoga a habit for at least 30 to 45 minutes.

Know your body limits – Try not to overextend your stretches. If you push too hard, you could hurt yourself in the process.

Consult your physician first – People with certain medical conditions should practice yoga minimally to avoid worsening of their ailments.

Yoga is best practiced during early mornings – If you have to do yoga in an afternoon or evening, remember to have an empty stomach. Consume solid foods 3 ½ hours before yoga, while liquids should be drank one hour before practicing.

Choose the right yoga space – Practice yoga on a spacious, clean, airy, and bright area, away from much disturbances. And don't forget your yoga mat or other comfortable mat that you can use during postures that require lying down.

Wear comfortable clothing – Make sure your garments are loose and clean. Undergarments are necessary.

Pregnant or menstruating women should avoid practicing yoga – This routine involves several body bends and pressures on the back, which could affect pregnancy and menstruation.

If you can, follow a vegetarian diet – Most practitioners of yoga are also vegetarians since yoga slows down the metabolism. If you have difficulty venturing to vegetarianism, try consuming lesser foods.

Begin by breathing deeply – The yoga poses (or asanas) usually start in breathing slowly and deeply as you concentrate your mind and make yourself centered. Remember that your body movements and breathing must be coordinated until such time that they are united. Your breathing also serves as your guide on when to start or stop the yoga position.

Move gracefully – In yoga, movement flows like air. Come into a pose slowly yet gracefully, hold that pose for several minutes, and come out of it with the same graceful and continuous movement.

Visit http://freediets.com for more information about yoga, diets and weight loss by Sonia William

Article Source: http://EzineArticles.com/?expert=William_Sonia
http://EzineArticles.com/?Beginning-Yoga-Guidelines&id=472794

Chair Yoga to Ease Shoulder Tension By Paula Floo...

2007-03-17T08:37:00.000-07:00

Chair Yoga to Ease Shoulder Tension

By Paula Flood

A quick scan around the body will reveal that we carry a lot of tension in the neck and shoulders, so many yoga postures will naturally concentrate on these areas. Here are some exercises that will relieve the feeling of tightness that comes from sitting in one place, e.g. driving, studying or working at a PC. The great thing about the exercises is that they can all be done sitting in a chair, without any need for yoga mats or lying down. A simple five minute program might consist of doing each exercise 3 or 4 times. Perform the movements gently with awareness.

Upward Arm Lift: Clasp your hands behind your head, with your fingers interlocking. Push your elbows back and sense your shoulder muscles contracting and your chest opening up. Now as you breathe in, raise your hands slowly towards the ceiling, still keeping them clasped together. Push upwards with your palms facing upwards and hold for several seconds. Then as you breathe out, slowly return the hands back behind the head. Neck Relief: Sitting upright, bring your chin slowly down toward your chest without allowing the chest to collapse. Feel the length at the back of your neck. Stay for 1 breath. Now bring your chin toward your right shoulder and notice the stretch there. Then bring your chin back to the centre and follow through to the left shoulder, easing out the neck muscles. Continue in this way, repeating this semi-circular movement from side to side 3 times. Bring the chin back to the starting position (parallel to the floor) and slowly turn your head from side to side, keeping the shoulders relaxed. Shoulder Lift: Breathe in as you lift your shoulders up, squeezing them up towards your ears. Tense your shoulder muscles and hold for several seconds. Then breathe out and release your shoulders, relaxing the muscles completely. Repeat 3 times. Shoulder Rotations: Bring your shoulders up toward your ears, then roll them back and down, and then forward and up, making circles. Rotate the shoulders in this way 3 times clockwise and 3 times anti-clockwise.

Paula Flood has been teaching yoga for almost ten years, and manages Lotus Yoga, a yoga studio in Dublin's city centre. She also studies meditation in the Dublin Sri Chinmoy Centre.

Article Source: http://EzineArticles.com/?expert=Paula_Flood
http://EzineArticles.com/?Chair-Yoga-to-Ease-Shoulder-Tension&id=462906

5 Reasons to Use Yoga to Battle Modern Day Stresse...

2007-03-17T08:34:00.000-07:00

5 Reasons to Use Yoga to Battle Modern Day Stresses

By Barbara House

While many people have always thought of Yoga as some mystic Hindu practice, that image is rapidly disappearing – almost as fast as the stresses of our modern lives are increasing. The American Academy of Family Physicians has noted that stress related symptoms prompt two-thirds of the office visits to family physicians. Exercise and alternative therapies are now commonly prescribed for stress-related complaints and illness. Even a recent issue of Consumer Reports suggests Yoga for stress relief.

As an effective method of stress management, yoga is spreading into the business world, the helping professions, nursing and old age homes. It is also being used in the treatment of alcoholics, hyperactive children and youngsters with learning disabilities. Yoga centers are getting stiff competition from adult education classes of community colleges, boards of education and parks and recreation departments.

There are many kinds of yoga to study, and there can be endless years of practice for the willing student. Many of the problems suffered in modern life can be erased by following a regular yoga routine.

Reasons to practice Yoga

1. Yoga can release the tense muscles caused by hours of sitting at a desk.

Yoga differs from other forms of exercise in that it involves motions that don't cause strain on the body. It isn’t an aerobic exercise, but it uses almost every muscle in your body. Over time, your limbs are strengthened – helping to combat the aches and pains caused by our sedentary lifestyles.

2. Mediation during Yoga can enhance concentration.

Breathing deeply can improve vitality by increasing the amount of oxygen that reaches the brain. All forms of yoga incorporate the practice of proper breathing techniques for relaxation, to rest the mind from its constant chatter, to experience an internal calm, and to energize and purify the body.

3. Yoga is fun an easy for children.

Yoga is great fun for children and teenagers and it's easy for them to do, as they are already flexible. Yoga can help them retain that flexibility. It can also help to develop their self-discipline. Practicing yoga is good for developing coordination and can help to improve concentration - which many children and teens find difficult.

4. Yoga is the ideal exercise during pregnancy.

Practicing yoga can improve backache and help to lift depression. Many women who practice yoga have said that it helped to make their labor easier and shorter. The meditation side of yoga is also calming and centering during pregnancy.

5. Yoga can combat feelings of anxiety and depression.

Practicing yoga can alter your brain chemistry. Some yoga positions in particular are effective in stimulating the pituitary gland to release endorphins and to reduce the level of cortisol (the stress hormone).

Many people beginning to practice yoga as stress management may feel unsure if they are doing it right. Trust yourself and trust the process and let it develop. Keep your focus on what is happening in each moment. As stress levels in our society reach new heights, yoga can provide you with the means for handling stress, diffusing tension and increasing the quality of your life!

Barbara House is the founder of Really Busy People, http://www.reallybusypeople.com - a website dedicated to providing current news, informative articles, time-saving products & services to simplify your hectic, busy lifestyle. © 2007 Really Busy People. All Rights Reserved.

Article Source: http://EzineArticles.com/?expert=Barbara_House
http://EzineArticles.com/?5-Reasons-to-Use-Yoga-to-Battle-Modern-Day-Stresses&id=450069

What can a Hatha Yoga Teacher Offer a Middle-aged ...

2007-01-26T06:43:00.000-08:00

What can a Hatha Yoga Teacher Offer a Middle-aged Student for Optimum Physical Health?

By Paul Jerard

What can a Hatha Yoga teacher offer in the way of a fitness program? Is it too late for bad health habits to be corrected by Yoga?

Large numbers of “Baby Boomers,” who were born between 1946 and 1965, are coming to grips with the concept of aging. Regular doctor visits and lab tests reveal more cases of high blood cholesterol, blood pressure, and blood sugar levels in many Baby Boomers.

Some Baby Boomers are doing their best to live a more pro-active lifestyle, joining Hatha Yoga classes, Pilates classes, walking, and consuming a more moderate diet.

Yet, being pro-active about health is a rarity in western society. “Big Gun” medicine, in the form of prescriptions, is called upon to correct years of negligent health habits. The problem with western medicine is that the public expects miracles from it and ignores the side effects.

What can a Hatha Yoga teacher offer for those who are interested in improved fitness? Hatha Yoga teachers offer many things including exercise where students learn to bear their weight. This Yogic weight bearing exercise is good for middle-aged Yoga students, right now, and when they become seniors, as this will help increase bone density.

Hatha Yoga is also excellent for flexibility, but the “flip side” of flexibility is strength. Holding a Yoga posture (asana), longer than 20 seconds, will help you develop strength, without gaining size. How else can you explain an average sized woman, over 60 years of age, who can balance on her hands?

Some Hatha Yoga instructors also teach Sun Salutations and Vinyasa Yoga. These flowing movements are good for cardiovascular heath, even when done slowly, or with a chair as a prop. Just holding some Yoga postures (asanas) will raise the heart rate.

For those students who have had a heart attack, or who are at risk of having one, the heart could easily be monitored during practice. Heart rate monitors are the size of a wrist watch, and look like one. The cost of a heart rate monitor is affordable from $30 to $153 US dollars.

Therefore, Hatha Yoga teachers can offer improved strength, flexibility, and cardiovascular health. When we think of these physical health benefits, it is hard to remember that Hatha Yoga teaches us so much more.

Hatha Yoga also teaches us moderate dieting habits. I was interviewed by a local paper reporter, who did not care to hear about the three Gunas. Yoga teachers know that dieting is one of the most important components of good health. If you go to any health club, the staff will tell you that your diet is very important for optimum physical health.

Pranayama (proper breathing) techniques are the most important part of physical health. Pranayama helps you every day and in times of extreme stress.

Many Yoga students are only aware of how their muscles feel, when considering the physical aspects of Yoga postures (asanas) during practice. A competent Yoga teacher will remind you to open your awareness about your vital organs, which are being massaged, and your body is feeling benefits at the skeletal level during asana practice.

It is never too late to correct bad habits and Hatha Yoga offers help for most of the ailments, which trouble mankind.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard
http://EzineArticles.com/?What-can-a-Hatha-Yoga-Teacher-Offer-a-Middle-aged-Student-for-Optimum-Physical-Health?&id=429191

How to Stay Motivated in Your Yoga Practice By Na...

2007-01-23T14:07:00.000-08:00

How to Stay Motivated in Your Yoga Practice

By Nancy Wile

Okay, so you’ve decided that this is the year you are going to get into shape, both physically and mentally – you’ve decided to take up yoga or to recommit to your current yoga practice. Maybe you’ve signed up for a new class or purchased some new yoga DVDs, or maybe you want to begin your daily yoga practice at home. You’re feeling enthusiastic about making some healthy changes in your life, but how can you keep that motivation going throughout the year?

Right after New Years many people are motivated to start a new yoga program or some other type of fitness program, but within a few months give it up, succumbing to frustration or loss of interest. Many people don’t know how to maintain enough motivation to get them through the inevitable decline in enthusiasm and plateaus of their practice. Below are some ways to help you maintain your motivation for yoga or any other fitness program.

To stay motivated in yoga:

1) Vary your classes. Try new instructors and new places. Add new postures to your home practice. Keep the tried and true postures, but add something new each week.

2) Use different props for familiar poses. This is another way to create variety. Learn different ways to use yoga straps, blocks and bolsters. Be creative and try new things.

3) Involve your friends. Human beings are social creatures. You’re more likely to go to class if you have a friend meeting you there. Get to know some of the other people in your yoga class. Having friends in the class will motivate you to keep coming.

4) Learn about the specific mental and physical benefits of different yoga postures. The more you understand about how yoga is benefitting you, the more likely you will continue your practice.

5) Write down what you hope to get out of yoga. What would you like to change (i.e. more strength, flexibility, balance, peace of mind, etc). Below your goal write what the date will be in two month. When that date comes, complete the following, “Before I started yoga, my body and mind felt; since practicing yoga, my body and mind feel. What a difference.” Keep this statement posted somewhere in your home as a reminder of why you started yoga and how it has helped.

6) Whether you take a class or not on a particular day, schedule 15 minutes each day for additional yoga practice at home. Everyone can find 15 minutes at some point during the day and by doing at least something everyday, it becomes a habit, and you increase the likelihood you with stick with it.

7) Create a yoga corner in your home. Carving out a symbolic niche for yoga in your home, makes your practice an undeniable part of your life.

Most important, remember that procrastination and frustration often come with any new venture. Resistance doesn’t mean that it’s time to throw in the towel. If you keep persisting and ask for help when you need it, you’ll push through the plateaus and find a whole new way of health and vitality.

To learn more about quick and effective yoga programs you can do at home, visit: www.YogaTG.com

Nancy Wile, Ed.D. is the founder of Yoga To Go – a yoga organization that provides simple and effective yoga programs for busy people around the world. You can subscribe to her free yoga and fitness newsletter at: http://www.YogaTG.com

Article Source: http://EzineArticles.com/?expert=Nancy_Wile
http://EzineArticles.com/?How-to-Stay-Motivated-in-Your-Yoga-Practice&id=423429

Yoga and MS By Jennifer Jordan Yoga is known to...

2007-01-21T15:16:00.000-08:00

Yoga and MS

By Jennifer Jordan

Yoga is known to improve health overall, with every aspect of it enhancing something, mind, body, or spirit. But, overall health aside, yoga is becoming known to be particularly helpful for relief from specific diseases. One of these diseases, Multiple Sclerosis, or MS, is a bit of a medical enigma, with no concrete causes and no concrete cure.

The course of MS is unpredictable. The four categories used to classify the clinical course in a person with MS are: Relapsing - remitting, Primary-progressive, Secondary-progressive, and Progressive-relapsing. In the absence of a resolution, several treatment options must step in to relieve the burden MS places on so many lives. Physical activity is extremely important for individuals with MS, and yoga is now recognized as an excellent means of MS management.

What is MS?

MS is an autoimmune disease in which the body's defensive immune system attacks and destroys the fatty tissue, the myelin surrounding nerves in the brain and spinal cord. These myelin sheaths perform the same function as insulation around an electrical wire. Without the myelin insulation, nerve impulses from brain to body can short out and become confused, misdirected, or be completely blocked. Symptoms can include numbness and/or tingling in the extremities, weakness, lack of coordination and/or balance, gait difficulties, slurring of speech, blurred or double vision, bowel and bladder dysfunction, vertigo, and heat intolerance.

While no one knows for certain why some people get MS, there is some speculation to its cause. Because those who have family members with MS are at a slightly increased risk, there is speculation that it may be somewhat genetic. There also seems to be a link between where a person lived as a child and getting the disease as an adult. Those who grew up in colder climates, farther from the equator than other geographical locations are more likely to get it, suggesting that it may possess an environmental link. The risk also increases for those people who are of Western European ancestry. And, along these lines, the risk is greatly higher for women than men, with MS infecting three times more females than males.

How Yoga Helps?

Yoga is an excellent means of MS management whether the individual manifests little or no outward signs of the disease, or whether they spend most of their time in a wheel chair. Physical activity is extremely important for individuals with MS. The benefits of yoga postures, breath exercises, and meditation may include increased body awareness, as well as a release of muscular tension, a practice that will help keep muscles from atrophying and relieve spasticity. Yoga may also increase balance and coordination, flexibility and strength, control over fatigue, increased tolerance to heat, improved circulation and breathing, improved organ function, enhanced alertness, better management of stress and on overall feeling of well-being.

In 2003, the specific link between MS help and yoga was researched in a study conducted by the Oregon Health and Sciences University. In this study, the researchers worked with 69 MS patients, having some of them participate in yoga, some of them participate in other types of exercise, and some of them participate in no exercise at all. The researchers concluded that those who participated in yoga and exercise classes had a significant improvement in fatigue, a cornerstone of MS progression.

Because MS may have progressed beyond a person's ability to participate in other forms of exercise, yoga is a good choice, with a certain adaptability and versatility to it. For instance, to help balance, poses such as The Mountain and Warrior can be used with the help of a wall where The Tree and The Eagle poses can be used with the help of a chair. Many poses are restorative, helping the person performing them to feel relaxed and rejuvenated.

Yoga can also benefit MS in several other ways. One way is the empowerment yoga provides, empowering people to make wise choices about other factors that can help MS. One of these factors is healthy eating. Because it's important that those with MS eat meals that are healthy and well-balanced, a person's choice in diet can greatly affect the degree to which MS is debilitating. Yoga has a way of filling a person's mind and body with constructive emotions, allowing them to want to do everything they can to relieve the symptoms of the disease. It makes people self-aware, helping them to realize what actions need to be taken to keep MS in check and helping them to want to perform those actions.

Another way yoga helps is by perpetuating a positive attitude, something that can prove helpful even where modern medicine fails. Yoga helps people to look inward, focusing on the positive emotions they have within them and giving their inner being the ability to heal. This takes the focus off the disease of MS, causing it to loosen its grip in the process. It also helps people to relax, be less stressed, and to believe MS is a disease that they can keep in check. In keeping with the belief that "he who thinks he can and he who thinks he can't is right either way" yoga makes people more optimistic when it comes to their disease, and their life in general.

About us: TWISTED is a medical yoga studio at the Center for Osteopathic Medicine in Boulder, Colorado. Twisted integrates osteopathic medicine, hatha yoga and mindfulness practices to teach optimal balance between physical, mental, and emotional health. It aims to educate and help people to live a healthy life from the inside out. Rehabilitation programs offer a comprehensive treatment regime for the whole being, empowering each person one breath at a time to stimulate the body’s natural healing potential.

Jennifer Jordan is senior editor of http://www.yogatwisted.com. Specializing in articles that not only teach yoga techniques, but also teach techniques on fulfillment and enrichment, she aims to educate students proudly enrolled in the school of life.

Article Source: http://EzineArticles.com/?expert=Jennifer_Jordan
http://EzineArticles.com/?Yoga-and-MS&id=363348

Hatha Yoga's Attraction for Middle-Aged Students ...

2007-01-19T07:28:00.000-08:00

Hatha Yoga's Attraction for Middle-Aged Students

By Paul Jerard

Why are more, and more, students, over 40 years of age, discovering Hatha Yoga classes for the first time? What can Hatha Yoga do for a “couch potato?” What can Hatha Yoga offer the active person, who is over 40? Let’s take a closer look at each of these issues for the deeper answers, which Hatha Yoga contains.

There are many styles of Yoga, and Hatha Yoga is just one of the nine main styles from India. Hatha Yoga has many sub-styles, such as: Vinyasa Yoga, Restorative Yoga, Iyengar Yoga, Kripalu Yoga, and many more. Before we go too deeply into this subject, please realize that outside of India, the most common form of Yoga is Hatha Yoga.

Why are more students over 40 discovering Hatha Yoga classes for the first time?

Recently, I’ve seen an influx of Yoga students, at our Attleboro Yoga Studio, who have been inactive for decades, but decided to make a “life change” to improve their health. As a result, they become physically active in Hatha Yoga classes and continue to practice their Yoga training at home.

Some of our new Yoga students arrive, due to a physician’s referral, but many have researched Yoga. Their research caused them to make an independent decision to improve their health on a mental, physical, spiritual, and emotional level.

As we approach middle age, body weight is harder to get rid of than it ever was. As a result, this extra weight can bring us many health problems and diseases.

In fact, shedding 10 or 20 pounds of body weight may just extend your life span. Heart problems, high blood pressure, diabetes, some forms of cancer, and more diseases, prey on those of us who carry extra pounds around.

So, we are not considering living at a nursing home for an extra decade, but increasing our odds to have an active and quality life to the end.

What can Yoga offer the active person, who is over 40?

For those of us who have been exercising for decades, we realize there is a flaw in the “No pain, no gain” theory. Premature joint wear is the biggest problem. For most of us, recognizing the difference between muscular and joint pain comes with age.

Therefore, the new fitness motto for middle age should be, “Work smart, not hard.” This requires a bit of research, as to which style of Yoga is most suited to your body and then finding a compassionate Yoga teacher. One class can tell you if the style is to your liking. As for Yoga teachers: It is easy to recognize a Yoga teacher who is abusive from one who is not.

However, some people are very attracted to a Yoga teacher who will “push them.” Be careful if you fall into this category. A Yoga teacher is not a coach, whose goal is to push you to the next competitive level.

It is fine to have goals in life, but take the time to research your individual needs. Make sure the Yoga teacher, and the Yoga style, you choose will fit into your lifestyle. Yoga’s principles are more about training for longevity than training for a short-term gain.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Article Source: http://EzineArticles.com/?expert=Paul_Jerard
http://EzineArticles.com/?Hatha-Yogas-Attraction-for-Middle-Aged-Students&id=422415

MSF Funds Chair Yoga Teacher Training programs in ...

2007-01-13T12:08:00.000-08:00

MSF Funds Chair Yoga Teacher Training programs in 2007

Liz Franklin’s Yoga in Chairs® will be spreading their good work even farther in 2007. Teacher Training programs are being funded by the Multiple Sclerosis Foundation (MSF) in Florida in March and California in June.

In 2006 11 yoga instructors completed the training program and have since begun eaching Chair Yoga classes to students with MS across the United States. “The hope is that by taking the training sessions to the coasts, we will be able to reach even more people with MS”, said Liz Franklin, creator of this popular yoga program.

Qualified participants will be yoga instructors who have a sincere interest in helping people with Multiple Sclerosis. Those teachers who are selected will have the tuition funded in full by the MSF. “This makes the training affordable for more yoga teachers”, said Liz Franklin.

To apply for a scholarship, or for more information please click here.

Yoga for Back Pain and Fibromyalgia Syndrome By ...

2007-01-13T10:23:00.000-08:00

Yoga for Back Pain and Fibromyalgia Syndrome

By Dr. Neel Freedom

Many Fibromyalgia and Back pain sufferers practice yoga for symptom relief. Yoga also helps fibromyalgia patients with mental, physical and spiritual balance; energizing the body and relaxing the mind. Prescription drugs and other forms of therapy are sometimes not enough, therefore it is important for fibromyalgia sufferers to take part in their own recovery and try alternative therapies and self care practices.

Practicing Yoga Postures can be a natural cure for fibromyalgia symptom relief, along with breathing exercises and meditation to balance the overall health of an individual.

•What is Yoga?

•What are the Origins of Yoga?

•Yoga for Fibromyalgia Sufferers

What is Yoga?
Yoga is a physical and mental practice that involves the body, mind, and spirit. The practice, originating in India, is designed to enhance awareness, create a mind-body-spirit balance, and (as often practiced today in the US) to improve fitness. The most common form practiced in the United States is Hatha Yoga, which includes specific movements or postures (asanas), deep breathing (pranayama), and sometimes meditation (dhyana).

Gentle, mindful, and controlled movements can provide a non-impact or low-impact yoga exercise or fibromyalgia sufferers in almost any physical condition. Specific exercises, or asanas, ease and stretch tense muscles; improve flexibility; and enhance strength, balance, and endurance.

What are the Origins of Yoga?
There is no set date when this great ancient art-science began, but it goes back thousands of years. Stone carvings in the Indus Valley depicting yoga postures date back over 5,000 years. Traditionally, yoga was a spiritual practice, its goal being union with the Absolute or Divine. The various exercises associated with Hatha Yoga were performed to prepare the body for long periods of meditation. The word “yoga” means to join or unite together, and the practice joins together the body, mind, and spirit. The practice is often associated with Hinduism, but pre-dates the religion. As have other religions, Hinduism has incorporated elements of this art into its practices.

Yoga is now practiced around the world and is helpful as a natural cure for fibromyalgia becuase of its psychological, physical, and spiritual benefits. According to results of a study sponsored by the Yoga Journal, released in June 2003, 15 million Americans, or over seven percent of US adults, practiced some form of this exercise form.

Yoga for Fibromyalgia Sufferers
The gentle exercise form can be practiced by almost anyone. The beauty of this exercise form is that it is not necessary to be able to do all the postures; the fibromyalgia sufferer can work within their own limitations, and tailor the practice to their specific needs. It is best for the fibromyalgia patient to take private yoga of group classes. There are several books and videos on yoga, but fibromyalgia patients should supplement their practice with what is learned in a class. Yoga classes can provide a better understanding of the practice, especially the use of particular yoga postures beneficial for fibromyalgia symptoms.

Before the first yoga class, the fibromyalgia patient may want to observe a yoga session. Does the teacher and the pace of the class feel right? There are many classes and teachers from which to choose, it is important to find a teacher that feels right for you. Make sure the instructor has had experience dealing with fibromyalgia patients.

Dr Freedom and Leela can be reached at http://www.soundbodyYOGA.com They lead exclusive wellness Yoga Retreats for Back pain iat Yoga Costa Rica.
For more on Fibromyalgia and Yoga also visit http://www.back-fibromyalgia-pain.com

Article Source: http://EzineArticles.com/?expert=Dr._Neel_Freedom
http://EzineArticles.com/?Yoga-for-Back-Pain-and-Fibromyalgia-Syndrome&id=411111

Have You all Heard of "Chair Yoga"? By Foras Aje...

2007-01-09T07:02:00.000-08:00

Have You all Heard of "Chair Yoga"?

By Foras Aje

While surfing the world-wide web for information on writing an article for my blog, I stumbled on a new style of Yoga, known as among all things “Chair Yoga” and dig this, they actually have a program known as an instruction course for teaching handicap (aka chair) yoga for interested parties to learn how to teach it!

I guess this leads to the next question; what in the world is Chair Yoga?

Well, according to the founder, Liz Franklin, it is designed to allow almost anyone to participate in a very gentle form of Yoga. It is a wonderful way for people with physical limitations to experience the relaxation and increased flexibility that yoga brings. Many health benefits are seen with regular yoga practice, and now everyone can participate, even if they cannot get onto a floor mat.

Now, in regards to instruction courses for teaching handicap (aka chair) yoga, according to the site's owner all authorized instructors receive intensive training directly from Liz, the creator of this program.

The one catch is only individuals that have extensive prior experience with yoga and/or prior yoga teacher certification are allowed to participate in the training seminars.

After reading all this, I almost immediately told a friend (who unfortunately now uses a wheel chair) of this form of exercise to stay fit, and he seemed very much sold on the option after we both viewed an online demonstration of yoga in chairs by Liz.

Well, if it means more people like my handicapped friend can get into doing 'chair yoga' to stay fit and hence reap the benefits of Yoga, I say this style has got my vote.

Moreover, if they go as far as to have an actual instruction course for teaching handicap (aka chair) yoga program to ensure that people learn of this style of Yoga the right way, Hey, my support is even all the more offered.

In friendship,

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Yoga for Beginners Blog today for more information on chair yoga teacher certification

Article Source: http://EzineArticles.com/?expert=Foras_Aje
http://EzineArticles.com/?Have-You-all-Heard-of-Chair-Yoga?&id=406341

Relieve Holiday Stress with Yoga By Nancy Wile ...

2006-12-23T12:38:00.000-08:00

Relieve Holiday Stress with Yoga

By Nancy Wile

I’m writing this article during the hectic holiday season, on the eve of the arrival of family from out of state who will be staying with us for the week. It’s a hectic time of year, with lots to do and not much time. Before discovering yoga, I would have felt stress, wanting everything to be just right, but I can honestly tell you as I write this that all I feel is a sense of peace, happiness and gratefulness. Of course, this just may be a good day for me. Try me again next week and I may be singing a different tune, but not for long, because yoga always helps me find my way back, and it can do the same for you.

The American Academy of Family Physicians estimates that 75% to 90% of their patients come for stress related problems. Scientists agree that stress likely causes more heart attack deaths than high cholesterol and smoking combined. A huge body of research shows that stress is implicated in a wide range of health issues: heart disease, stroke, diabetes, arthritis, osteoporosis, asthma, depression, dementia – and the list goes on.

The ancient practice of yoga has so many benefits for all of us living in the 21st century. First and foremost, yoga is a time-tested way to deal with the stress we all encounter in our lives. Often we feel that external events are causing us stress and that we have little control over these events. While, it’s true that you can't control things such as time, other people's demands, or mother nature, you can control your reaction to life’s stressors, and yoga is a wonderful way to do just that.

Warning Signs of Stress
Recognizing that you are feeling stressed is the first step towards controlling its effects. The following are signs that you may be feeling under stress:

• Feeling stiff and tight: Muscle tension without a corresponding physical reason is one of the first and most common signs of stress overload.

• Losing patience: If you find little things are causing you to lose your cool, you’re stressed.

• Forgetfulness: Having minor memory lapses (where are those keys) can be a sign of stress.

• Insomnia: Scientists found that those who have trouble sleeping are more likely to have higher levels of the stress hormone, Cortisol, in their bodies.

• Feeling under the weather: Stress affects your immune system. A new report found that those under stress are 3 to 4 times more likely to develop a cold.

• Weight gain: Many people find that stress triggers emotional eating. Also, much research has shown that the stress hormone, Cortisol, is a culprit in weight gain because it causes an increase in appetite, while also causing fat to be deposited instead of burned.

3 Ways Yoga Works to Stop Stress

Awareness:
When you're stressed you often keep replaying the stressful situation over and over. This "tape" usually plays below your level of conscious awareness. Scientific reports on stress often note that study participants don’t even realize when stress is taking its toll on their bodies and their lives.

Yoga postures and breathing exercises are taught in such a way that they demand your attention. They take you out of your head. They focus your attention in your body and teach you how to feel your body. When your focus is on your body, your mind isn't replaying those old stressful tapes. As soon as your mind let's go, your stress levels drop dramatically.

Deep Breathing:
Yoga is renowned for its deep breathing techniques. This is a tried and true stress remedy. Within a few minutes of deep breathing, you can physically feel the stress and tension releasing from your body. If you're a shallow breather, you compensate for lack of oxygen by breathing more quickly, causing more muscular tension, increased breathing rate and decreased lung capacity. According to Dr. Robert Freid, author of The Breath Connection, the following health problems are directly related to shallow breathing:

• The arteries in the brain constrict, causing headaches.

• Decreased blood flow may result in cold or numb hands and feet.

• Chronic exhaustion and fatigue. If parts of your body aren't getting the oxygen they need, you may feel more tired

• Muscle tension and stiffness, especially in the upper back, shoulders, neck and jaw.
Modern science and medical research are proving again and again that the deep breathing taught for centuries by yogis creates the optimum conditions for health and well being.

The Relaxation Response
Yoga teaches what scientists call the “Relaxation Response”, as coined by Herbert Benson, MD in his book The Relaxation Response. He has found that regular practice of meditation and deep relaxation techniques quiet the sympathetic nervous system, resulting in the following benefits:
• Reduction or elimination of feelings of stress

• Improved emotional stability

• Decrease in depression and anxiety

• Improved concentration

• Stronger immune system

• Improved sleep

• Increased alertness

Stress experts point out that the “Relaxation Response” doesn’t occur automatically. It must be learned. In addition, the relaxation response must be activated regularly to produce the long-term changes. During yoga class, students are guided through relaxation at the end of class.

No time for yoga? Try this.
If you are feeling stressed this holiday season, and simply don’t feel you have time to take a yoga class. Try these quick and simple exercises to help you relax:

• Tense and relax: lying on your back, tense and relax your feet, legs, buttocks, abdomen, hands, arms, shoulders/neck and face. Squeeze and relax each area three times before allowing that area of the body to completely relax. Pay special attention to your shoulders and neck, hunching/squeezing this area, and then allowing this area to completely relax. When we are stressed, the muscles in the neck and shoulders are often the first to become tense.

• Deep abdominal breath: Lie on your back, relax your belly and breathe deeply through the nose, allowing your belly to expand on inhale and relax on exhale. Focus on your breath, allowing any other thoughts to pass. Keep your attention on the present moment and on your breath. You will often find that everything is fine in this moment and that we are usually simply worrying about a future event or a past regret.

Do your best to notice the signs of stress and take a moment to relax and let go of those feelings. Soon, it will become second nature and you will feel a greater sense of ease.

To learn more about yoga exercises to relieve stress, visit: www.yogatg.com/ys-stress-headache-1.html.

Nancy Wile, Ed.D. is the founder of Yoga To Go – a yoga organization that provides simple and effective yoga programs for busy people around the world. You can subscribe to her free yoga and fitness newsletter at: www.YogaTG.com.

Nancy Wile, Ed.D. is the founder of Yoga To Go – a yoga organization that provides simple and effective yoga programs for busy people around the world. You can subscribe to her free yoga and fitness newsletter at: http://www.YogaTG.com.

Article Source: http://EzineArticles.com/?expert=Nancy_Wile