Yoga

Yoga Good For the Body and the Brain

brain and body yoga

t is well known that yoga is good for the body.brain and body yoga Only a few sessions are required to see if the combination of posture, breathing, and meditation can tighten muscles, increase flexibility, and reduce stress. But how does yoga affect the brain? New research by Chantalville Muir and Katherine Bushnell at the National Complementary and Alternative Medicine Center in Bethesda, Maryland, suggests that it actually helps some growth in the brain

To conduct the study, Villemure used an MRI (magnetic resonance imaging) scan to compare people who practice yoga regularly with control subjects. Yogi, on average, was involved in about 70% of body posture exercises, 20% to meditation, and 10% to breathing work typical of most Western yoga routines. All results of brain training in specific areas of normal yoga practitioners and control subjects.

Villemure hints at the fact that yoga is a factor contributing to brain acquisition.

Specifically, this study shows greater brain volume in the yogi somatosensory cortex, including the mental map of the body, the upper parietal cortex that directs attention, and the visual cortex that appears to be enhanced by visualization techniques.brain and body yoga It was. The hippocampus, an important area for creating new memories, has also been expanded by practitioners. Other areas are also key to self-concepts such as anteflexor and posterior cingulate cortex and gain volume. Villemure believes that these areas of the brain can be involved in the elements of yoga practice.

“The concept of neurogenesis is not called the brain making new neurons as well as new synaptic connections, as once thought.” It is impossible for neuroscientists.

In another study published in the Journal of Physical Activity and Health, just 20 minutes after hatha yoga, people improved brain function tests in both speed and accuracy.

In this study, 30 female college students received 20 minutes of yoga followed by meditation and deep breathing, followed by 20 minutes of aerobic exercise. brain and body yoga Researchers were asked to test cognitive performance participants after both yoga and aerobic exercise sessions. They got better after the yoga session.

“After yoga practice, participants can focus on mental resources, process information faster and more accurately, and learn, retain, and update information more effectively than after aerobic exercise. "Neha Gothe, professor of kinematics, health and sports research at the University of Illinois at Urbana-Champaign.

“The enhanced self-awareness associated with meditation practice is only one possible mechanism,” Gothe said in a statement. “In addition, meditation and breathing exercises are known to reduce anxiety and stress, and can improve the scores of several cognitive tests.”

Is there. Proof of what you know is probably true-Yoga does not only the body but also the good heart. Ancient culture that practiced yoga and communicated to others. brain and body yoga And the best part about it is that you don't need a gym, weights, running shoes, or anything outside you to do it. So try it, the worst is that you can grow a better brain.

Ashtanga Yoga Poses - What's the Point, Really?

"Ashtanga yoga poses" is a frequently search phrase on Google. There are two very different ideas about that term ashtanga yoga today though, so the website you land on might not be quite what you're looking for. The Sanskrit word Ashtanga means "eight limbs" (ashta means eight, and anga means limb), referring to the traditional system of yoga comprised of 8 essential, interconnected parts.
But the term ashtanga yoga has also gotten attached to a modern exercise system that focuses heavily on part, the yoga pose. Yoga poses, though, are only the tip of the iceberg in yoga. If you don't go very far beyond them, you simply AREN'T DOING YOGA.

How many limbs do you have?

The first steps in astanga yoga are the yamas and niyamas. If you've read anything about yoga, I'm sure you've heard about these morals and ethics. Yogis seemed so obsessed with them... Come on though, who doesn't know that we should be good people? Step three though... now we're getting into the good stuff... those yoga poses! If Jennifer Aniston keeps looking younger everyday with them, then I definitely want to do yoga too! Yeah, we've all heard about step 4 too... the BORING yoga breathing... Ok, five minutes of that is enough. I know how to breathe...

But what really comes next?

After these first four step, yoga gets very hazy for most people. Even most yoga teachers get pretty new-age flakey when they start to talk about the higher levels of yoga. It seems that the lack of student interest in the higher stages of yoga is rivalled only by the lack of enthusiasm by teachers to educate about them. But guess what... It's in the higher four stages, where yoga actually begins!

What's the point of the first four limbs then?

We all know the saying, "you need to crawl before you can walk." The first four limbs are "yoga crawling" so to speak... preparation for the higher stages. But one of the biggest yoga delusions people have is thinking that, because they can contort their body into all sorts of extreme positions, they are "advanced" in yoga.

The ashtanga yoga poses are indeed great tools for improving and maintaining our physical health. They even help ground us a lot on the mental and emotional levels too. But transforming from someone who is deeply attached to their possessions, emotional dramas and relationships in this world, into someone who is able to detach from all these things and experience the real joy of being part of this miracle of life, requires a journey to the higher yoga mountain peak.

If we don't want to go there, then perhaps our yoga teachers haven't done a good enough job to inspire us... to let us know what we're missing, and why we need to set our sites a little higher. If we don't outgrow our attachment to the Ashtanga yoga poses, then we'll be stuck in that land of preparation forever. The question is, what exactly are we preparing for?

Office Yoga - Corporate Yoga for the Office

Could Yoga increase office yoga productivity? Can Yoga teachers help the corporate sector? What can Office Yoga programs do for large and small businesses? Let's look at solutions that Yoga can offer to the business world.

The number of office yoga workers has increased, with the invention of the personal computer. Working excessive hours in front of a personal computer can create a multitude of back, neck, shoulder, spine, hip, and wrist problems. Muscle groups, in all of these areas, respond with tension and a variety of long-term problems - if they are ignored by office workers and management.

Forty years ago, secretaries would have been patronized for their migraines, cluster headaches, back pain, hip problems, and sore necks. Now, times are changing, and there has been much progress with ergonomics and studies which reveal new insights about the relationship of prolonged sitting to specific health problems.

A recent study, by The Medical Research Institute, in New Zealand, has revealed that office workers may be at a higher risk of developing blood clots. As most of us know, these studies are worded very tactfully, and do not jump to conclusions; however, anyone who understands body mechanics would realize that this makes perfect sense.

With that said, let's remember that blood clots can be potentially fatal as they travel to the heart and vital organs. Blood clots can, and do, cause stroke, chest pain, and heart attack.

With larger numbers of office yoga workers putting in extra hours of work, some "forward thinking" companies have begun to respond with office Yoga programs for their employees. Even short Office Yoga sessions can release muscle tension and alleviate the routine pains and aches, which result from prolonged sitting.

Therefore, companies, which take pro-active measures, by installing Office Yoga programs, are taking positive action toward health solutions for employees - thus, increasing productivity, while decreasing sick time, tardiness, and medical leave.

Office Yoga creates an atmosphere of decreased anxiety, less stress, positive thinking, and raises morale. Nothing is more rewarding than feeling worthy and being treated with respect. Any small company can take such action by installing an Office Yoga program.

Some companies pay a percentage for a Yoga teacher to operate an Office Yoga class, while employees pay the balance. Other companies see this as a "win-win" situation and pay for the Yoga classes in full. Regardless of how an Office Yoga program is paid for, the benefits for the corporate sector are just starting to be realized.

Yoga Moves and Exercises For Kids

Yoga is very effective and powerful way for kids to build up strong and healthy body. It requires no tools and can be practiced anywhere to develop patience, self-understanding and confidence. Yogis are approached to learn yoga in order to strengthen imagination and enhance creative thinking skills of kids. Yoga poses are integrated with other games and adventures for all children.
Benefits Of yoga For Kids

Kids get enormous benefits from yoga. It enhances physical flexibility, wisdom, strength, coordination, concentration, calmness and relaxation. Kids develop an intimate relation with natural world and inner-self while doing yoga, exercise and playing any game of liking. Marvelous inner light surfaces in kids in practicing yoga asanas. Pose of lion gives child an experience of power just like a behavior of the lion, sense of aggression and the time to retreat. True meaning of union, expression and honor for oneself in the delicate web of life is made known to kids through yoga.

Children gain control over bodies and minds. Kids strike poses from nature and animals like pose of a snake, a tree and dogs. They move their bodies in fun to bring unity to their own lives. Self-discipline is learnt by doing slow down poses, holding postures, breathe in a different way. The children, parents and grandparents practice yoga asanas together to create a feeling of closeness in children with their loved ones. Meditation and breathing techniques of yoga help them to calm down and focus on studies in a better way.

Kids face school pressure, incessant lessons, video games and competitive sports and yoga lessen stress. They have bustling pace in their lives which affect them profoundly and is not good for kids. These pressures are countered by the yoga techniques to bring inner fulfillment, relaxation and self-health importance. It encourages self-esteem, body awareness, compassion and fostering cooperation which is a great gift for kids.

Yoga Poses For Kids

Light and simple techniques are taught to kids in a laughing way just to take it as if it is a funny game to play with. Begin yoga by sitting in circle and chanting 'OM' to feel strong vibrations generated in a group. It is also practiced by telling them an interesting story to take their minds away to far off places. Make them to feel like flying in a plane because children love to spread their wings while playing any game.

Most of the asanas are named after animals to make kids to follow those animals. There are some easy postures like Svanasana, Bhujangasana, Tadasana can be practiced by kids. They love to follow postures of tree and monuments like Tadasana, Trikonasana, Virabhadrasana make them strong like a warrior and vigilant like eagle. Garudasana and Bhujangasana make them feel like cobra and posture named Natarajasana make them to enjoy like a poised and beautiful dancer dancers. Paschimottanasana is a good stretching posture to get relaxed.

The Basics of Yoga

Basics of Yoga

The purpose of Yoga is mental, physical and spiritual development meant to create harmony in the mind and body. The dictionary definition is that yoga is a system of exercises practiced to promote control of the mind and body. Yoga originated in India and is thought to be 5000 years old. It is classified into eight limbs. Mental and physical exercises make up four of the limbs, with meditation comprising the other four limbs. In yoga, breath is the most important part of health since it is the life source. Many people think yoga is just stretching. Basics of Yoga is more about creating balance between the mind and body using strength and flexibility.

A typical yoga routine can last anywhere from twenty minutes to two hours. It consists of poses, which can be done quickly to create heat in the body, or slowly to increase stamina. The difficulty of the routine can vary from simple breathing exercises, while doing light stretching, to full blown strenuous workouts.Basics of Yoga, For best results, daily yoga workouts are recommended. While performing basic positions has an immediate effect on well-being, strength and flexibility, it takes years of daily practice to achieve the deep stretches that many people strive for.

Basics of Yoga can be learned in a gym setting by a yoga teacher, or at home from yoga books. No equipment is needed other than perhaps a mat to sit on. There should be plenty of flat floor space to stretch out on and enough room above the head to raise the arms. Yoga is best done on an empty stomach while wearing loose-fitting comfortable clothing.
The health benefits of yoga are numerous. Yoga aids in sleep and digestion. It can make people look and feel more youthful. It increases overall well being and help the mind achieve a state of relaxation. It makes the body more flexible. It also strengthens the immune system and decreases chronic pain. Basics of Yoga, stimulates and massages the internal organs, which helps keep away disease. The stretching of muscles and joints encourages optimum blood flow to all of the organs, which in turn has the effect of flushing out toxins. In terms of weight loss, yoga helps to speed up metabolism and that aids in burning calories. Yoga also helps to strengthen and tone muscles.

Anyone can do yoga, regardless of age. Women who are pregnant or nursing can do yoga, as well. It is important to consult a physician prior to beginning a yoga regime if injuries, spinal problems, or other medical conditions exist. There are no side effects of doing yoga. Beginners may experience soreness and fatigue.Basics of Yoga, It is important for beginners not to stretch too much too fast.

Yoga should not be confused with Pilates. Yoga focuses on flexibility and toning the entire body.Basics of Yoga, It has a greater emphasis on mental and spiritual enhancement. Pilates is more geared towards toning the core and improving posture with less emphasis on flexibility. Pilates has more of an emphasis on the physical than spiritual. There are classes that combine the principals of both into one class called "Yogalates".

Times to Get in a Shape From Bikram Yoga Teacher Training

Bikram yoga teacher training are quite famous among people these days. The benefits gained from Bikram yoga courses can simply change your life. It is pretty wonderful courses which can light up your life and modify your perspectives by learning Bikram classes.
Bikram Yoga is generally well-known as the hot yoga. It was also knows as the Bikram Method which aims to construct your mental and physical strength. And enhancing your flexibility and stability is one of the uniqueness enclosed by this early art.

Bikram yoga teacher training has line in Hatha yoga which was first intended to heal the mind and the body. It has developed his exclusive style after experiencing an injury in a weightlifting mishap. These days, almost everyone is also looking to get more about Iyengar.

The Iyengar style of yoga is famous for great learning great features and the exact position of postures, as well as the use of props such as blocks and belts. It's also goes without saying that part of Iyengar's achievement is due to the value of teachers, who has complete 2-5 year training program for degrees.

Ashtanga yoga is a system of yoga that is transmitted to the modern world as well very quickly. Ashtanga yoga also involves with the breath at the same time with a progressive series of postures and it is also a process of producing powerful internal heat as well which remove the effect from muscles and organs.

So anyone who really wishes to do yoga can use Bikram Yoga training, because it does not have any age restriction at all. And also works with great an effect which includes balancing, stretching and creating force which is all completed at a same time to maintain a good blood flow to all body parts.

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The Benefits of Yoga for Lower Back Pain Relief

Many people suffer with chronic back pain and have tried pills, chiropractors, physical therapy
and other methods to find some relief for their pain; however, treating any type of back or neck pain can be difficult. It can be hard to determine exactly what is causing the pain and treatment options may range from pain relievers that can be as damaging as they are beneficial to relaxation techniques or self-help methods that may prove completely ineffective for many people. Fortunately, current research suggests that a program of stretching or yoga for lower back pain relief can be extremely effective. It seems that concentrating on stretching and strengthening the torso and leg muscles has been able to provide considerable relief for many people.
While most people understand the importance of exercise to help relieve stress and provide good overall health and well-being, people who suffer with back pain often tend to avoid certain types of exercise because they are worried about exacerbating their already painful condition. If you are suffering with back spasm or pain, the last thing you want to do is exercise and make the situation worse. Additionally, many exercises are almost impossible for someone suffering with back pain. Fortunately, a regular program of stretching and strengthening these muscles, using various yoga poses, can help increase a person's core body strength which has been shown to provide lower back pain relief. However, even people who suffer with other types of pain are finding that the relaxation and stretching benefits of yoga can be extremely beneficial.

While the poses used in many types of yoga may seem simple, they promote flexibility while increasing strength. This provides a more effective frame or core that can be especially helpful in protecting inflamed and sore back muscles. Additionally, the stretching associated with these yoga poses helps to increase blood flow and circulation which can also be attributed to the relaxation and overall better sense of wellness reported by people who participate in yoga on a regular basis.

There are many reasons people could be experiencing back, neck or shoulder pain, but even stress and tension can be major triggers. In today's hectic and fast-paced world, many people are stressed and do not even realize it. Fortunately, an exercise program that includes extensive stretching or yoga for lower back pain relief can help bring about a sense of calm and relaxation which can in turn allow muscles to relax and heal.

Your First Yoga Class - What to Expect

So you've finally made the big leap into the unknown - your first yoga class is approaching. You've picked which class to go to, found out where to park and how much the class will cost, but what should you expect when you walk through the doors?

Your First Yoga Class - What to Expect

Yoga - more than just an exercise class

The mysterious first yoga class is a time of discovery. You'll discover that not every yoga practitioner is a highly committed, eco-conscious vegetarian; that designer gear will not help you into a difficult pose any sooner; and you will discover secrets about your body and your mind that even you never knew. Sound intriguing? Well that's yoga for you! It's more than just an exercise class.

Yoga teachers have got your back - there's no need to worry

Yoga people tend to be a friendly bunch. The dynamics of each yoga class and each studio differ greatly but all should be welcoming and inclusive, not judgemental. Everyone in the class is an equal in the eyes of the teacher so stop worrying about your lack of knowledge or inability to touch your toes, it simply doesn't matter.

Yoga classes are non-competitive

Don't try to keep up with other people in the class. Yoga is an individual practice and everyone is different. Even yoga teachers aren't perfect at every pose. We all have our physical limitations and part of yoga is learning to respect your body, be kind to it and don't push it further than it wants to go. Your body will open into poses when it is ready, so be patient during the early stages of your practice.

,strong>What to take to yoga classes

On a practical note, what do you take to a class? Water is a good idea, unless you are practising Ashtanga when water should not be consumed during the class. You may wish to take a small towel and, if hygiene concerns you, your own mat and an eye pillow for the relaxation at the end.

Yoga mats

Studios generally supply mats so it is not essential to buy your own; this decision comes down to personal preference. Some studios may not disinfect and update their mats as regularly as perhaps they should and practising on a stale smelling mat is not the most pleasant experience. On an environmental note, if this is your first ever experience of yoga it is probably best not to buy your own mat until you know that the practice is for you.

Studio etiquette

Stinky mats bring us on to some rather basic studio etiquette which is all too often ignored. If you use one of the studio's mats, you should clean it after the class. This only takes a moment and you will find a disinfectant spray and cloths near where the mats are stored. Please take a moment to do this; if one person cleans their mat then others tend to follow.

Yoga poses first up

The content of your class will vary depending on the style your chosen studio follows. Generally speaking though, beginners' classes focus on the asanas or poses and tend not to include any advanced breathing techniques or chanting.

If you approach your first class with an open mind, a spirit of adventure and an understanding that yoga is not a competitive sport then you will be fine. Congratulations on embarking on the first stage of your yoga journey, and enjoy!

With the Yoga Classes Directory, now you can search for local yoga classes in your area.

All yoga traditions are represented, so you can easily find a local yoga studio that offers the tradition of your choice - bikram, hatha, ashtanga or iyengar yoga classes are all listed in the Yoga Classes Directory.

Considering yoga teacher training? We've got that covered as well with yoga teacher training offers available worldwide.

What about yoga gear like yoga pants, yoga clothes and yoga mats?

You'll find a wide range of suppliers and product reviews and you can conveniently shop online.

If you're lucky enough to be having a break, you'll be able to review yoga retreats, yoga holidays and workshops as well. It's all covered in the Yoga Classes Directory.

Hatha Yoga

More and more people today are engaging in stress-relieving activities that vary from recreational activities to wider range of activities that would fall under a certain way of life. Yoga, is one of these activities.
The noise and fast pace of modern life is continuously adding stress for many. Many individuals, especially those who live in the city continuously seek peace of mind. Yoga, in general, is one of the more popular channels of stress relief today. It has been commercialized and more and more people are getting into the bandwagon. Some people see it as a recreational activity or a pastime, some view it as a form of exercise of the body, mind and soul, while some adopt it as a way of life. Yoga, which originated from India, is a living tradition that is centered on enlightenment of the human person.

Yoga, in general, is associated with the other facets of human life. It brings into play spiritual enhancement, betterment of the physique and the honing of the human mind. There are more things that yoga touches than what it seems to deal with at first glance.

Hatha Yoga

Hatha Yoga is one of the traditions of what we call Tantra Yoga. It is depicted as the most physically imposing type of Yoga since it focuses on the general movements and postures of the body. Hatha Yoga is based on the concept of combining polar opposites and the intertwining of different elements. It's name literally means "sun and "moon." Just like the concepts of "hot" and "cold" or the "ying and yang," "sun and moon" illustrates the transcendence of two opposing elements together. One might ask "what about these polar opposites?" The whole concept of polar opposites comes into play when we talk about balance. Hatha Yoga is all about maintaining balance in every aspect of one's life. This will be explained later on as we talk about the different postures and breathing patterns that are associated with Hatha Yoga.

Hatha Yoga is basically concentrated on breathing control and postures. However, on a bigger note, it is a holistic approach which generally includes physical exercises, moral values and meditation, if one would view it as a way of life. Since Hatha Yoga is one of the more popular forms of Yoga in the Western World, it has transformed and found for itself new definitions.

It is said that the basic objective of Hatha Yoga is to pave the way towards the subsequent phases in Yoga such as sense-withdrawal, concentration and meditation.

Asana

One of the main elements of Hatha Yoga is body posture. Exercise posture or Asana is greatly emphasized in Hatha Yoga. Posture is believed to be a key towards achieving true meditation. If one has already mastered his postures, then can be able to achieve higher levels of meditation and concentration. Proper posture is the way towards achievement of sense-withdrawal and true meditation.

Pranayama

Breathing exercises through Pranayama is also essential towards achievement of balance. "Prana" means life force and "Ayama" means to prolong- to prolong one's life force. Hatha Yoga is based on the belief that mastery of one's breathing techniques is a key towards the higher stages of meditation. It opens up channels to the brain and regulates the elements that enter and exit throughout one's body.

Doing Hatha Yoga

There are many venues to to Hatha Yoga today. One can always those Hatha Yoga videos which are widely available in bookstores. However, it is always more advisable to sign up for an established Hatha Yoga class. Videos will never capture the true essence of Hatha, and there would be things that the video would not teach and will tell you to buy the 2nd version and then the 3rd one to be able to avail of the information. The good thing about taking up a class is that you can ask someone you know to join you and this can make the whole experience more fulfilling.

Remember that there are a lot of different types of Hatha Yoga today. Please consult your instructor and tell them if you have any kinds of illnesses. Remember to bring your own mat and towel. The other materials, such as belts and blocks, are usually provided by the instructor.

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Hatha Yoga For Good Health

Hatha Yoga - An Ancient Program of Balance, Harmony and Purification

Hatha Yoga For Good Health

Hatha Yoga originated in the 15th century in India as part of a program of purification of the body incorporated along with meditation. Hatha is the Hindu word for "sun and , while "Yoga" is the word for "yoke" or uniting of body, mind and environment. Hatha Yoga places great significance on achieving balance between physical, mental, spiritual and emotional states in harmony with earth, water, sun and moon.
Basic Tenets of Hatha Yoga Program

The basic tenets of the Hatha Yoga Program is comprised of several aspects:

Asana which focuses on posture similar to the postures of T'ai Chi and Chi Gong
Prayanamas where subtle energy control is the focus, a very important aspect of Hatha Yoga
Chakras which are the centers of energy
Kundalini which encompasses muscle force
Kryas which promotes the mastering of kundalini techniques
Shakti, the sacred force
Nadis which are channels
Mudras, which are symbolic gestures similar to those in T'ai Chi.

Shatkarma, purification, begins with freeing up the mind by freeing up the body through holistic lifestyle, yoga practice daily and metaphysical re-adaptation.

Self-Improvement Through Hatha Yoga

Within asanas, also known as "sun signs", movements are performed and practiced that rely on focused mental concentration in order to achieve maximum benefits. Practitioners of Hatha Yoga find a new sense of physical balance and strength as a result of consistent use of asanas. Thus, Hatha Yoga retards the aging process by infusing mind and body with continual renewal of strength and balance. Most people who practice Hatha Yoga find that it's necessary to also take inventory of their dietary and lifestyle predilections. This is a very natural emanation of alterations to a less healthy lifestyle.

Benefits of Hatha Yoga

The benefits of Hatha Yoga are a sense of wholeness and overall good health. Through the balance of mind and body effected by Hatha Yoga, a new harmony evolves from within and allows the individual to experience less stress and tension as a result. Yet, the adaptability to Hatha Yoga lifestyle is relatively easy because of the simplicity of its core fundamentals.

Meditation and Hatha Yoga

Meditation is an element of nearly all religions, holistic programs and cultural lifestyles. Meditation is also one of the oldest forms of self-recognition. Discovering the wealth of knowledge, ideas and inspirations within the unconscious mind is often obliterated by details stored in the conscious mind. This creates a conflict in the body when conscious messages block out unconscious messages intended as metaphysical protection from conscious deliberate negative actions. Quieting the mind sufficiently in meditation also requires the body to be receptively postured for best results. This is the basis of Hatha Yoga.

Lessons of Hatha Yoga for All Ages

Teaching children from young ages to adapt to the holistic program of Hatha Yoga creates a permanent direction for mental stability and good physical health. It is also the very best time for the practice of Hatha Yoga to begin. Those who choose Hatha Yoga in their senior years may find several of the asanas, i.e., the candle, the Lotus Position, physically challenging. For this age group, modified asanas are taught.

Liability Insurance for Yoga Teachers

If you teach Yoga, you may have always assumed that if anything happened to one of the

students in your class, the studio's insurance would take care of it. More and more Yoga instructors, however, are considering whether they need liability coverage; and if so, how much? While most studios do not require instructors to carry their own policies, it may be worth it in the long run.

There have been a number of lawsuits against instructors in the past few years. In May 2008, a Chicago-area Yoga student filed a lawsuit against a Himalayan Institute - trained teacher of Yoga, after receiving "severe and permanent injuries" during one of the instructor's classes in November 2006. The student attended a Yoga class at Northbrook YMCA, during which the instructor apparently "grabbed and maneuvered her," causing permanent injury. The YMCA was also blamed for not reviewing the instructor's qualifications before hiring her. In December 2008, a Boulder, Colorado studio was sued by a student for a teacher's "unsolicited physical manipulation," which resulted in a torn medial meniscus requiring surgery. The student alleged that the studio should be held responsible for employing teachers who adjust clients' Yoga positions without permission, and create "hazardous conditions."

Should you decide to pursue coverage, there are four general areas of coverage for Yoga instructors to consider.

Professional liability insurance (malpractice)

General liability insurance (trip and fall)

Product liability coverage

Rental damage coverage

These cover situations where harm has been done, due to an alleged lack of skill or competence from the instructor; due to a product used on or by the client; due to general negligence or if the rental area is somehow damaged. Some policies also cover identity theft or allegations of molestation or sexual misconduct. Coverage is typically capped at $4 million total, but higher or lower limits are available.

Insurance is available through a number of sources, including Yoga magazines, publications, and online research. This insurance coverage is tied to the Yoga instructor. This allows the teacher, who works at a number of studios, to be insured in every location. Many of the resources offer professional memberships for Yoga, as well as coverage, with premiums ranging from $159 to $404 annually. The National Association of Complementary and Alternative Medicine, which is one provider of coverage, offers a handy chart, comparing coverage from various insurance companies on its website. Some providers also offer reduced rates for instructors, who teach part time. Insurance costs may be deductible for Yoga instructors who are self-employed, as well. Complete your research before purchasing a policy, and enjoy a safety net beneath your mat.

Additionally, Yoga teachers should establish the following guidelines for students and classes.

1. Establish firm safety guidelines for students and Yoga classes.

2. Make sure you are familiar with each student's current health situation.

3. Design application, informed consent, and waiver of liability forms.

4. Do not assist a Yoga student without permission.

5. Never allow students into your classes once the class has begun.

6. Each new student should be interviewed before entering a Yoga session.

In comparison to many activities, Yoga is reasonably safe. On the other hand, it is possible to be injured during any activity. With this in mind, we need to establish safety protocols for every possible situation. In the case of some pre-existing health conditions, such as pregnancy, a Yoga teacher specialist is required. This is just one example, among many, but Yoga teachers want to make sure students leave class feeling better than when they initially walked through the door.

Think You Weigh too Much to Try Yoga? Think Again!

If you’re overweight, it can be difficult to take that first step into any new fitness program. There’s the general assumption that you have to be in shape to exercise. Yet you can’t get in shape unless you exercise. It can be a frustrating circle. With yoga there are no barriers. It is infinitely adaptable and can be practiced by people of all ages and fitness levels.
Find a Good Yoga Instructor

It’s always important to find a good yoga instructor. They can guide you to achieve the best poses without causing injury. However, if you’re overweight it’s even more important to find a skilled instructor. You want to find someone who is supportive and willing to work with you to modify the poses to fit your current body and fitness level.

There are many yoga instructors who are overweight themselves and serve as an inspiration. Some of these instructors offer specialty classes to their overweight students. You don’t need to find a special class, necessarily, but do look for a skilled and supportive instructor.

Ask around to see what teachers in your area receive high reviews. You may also want to take a few one-on-one sessions so that you can get a feel for the instructor’s style. Or call a few yoga studios in your area to find out what is offered.

Begin Gently

There are literally dozens of different types of yoga styles to choose from. Some like Bikram or Power yoga are not great places to start for anyone. It’s always best to begin with a gentle yoga class and a beginner class if available. Hatha, Kripalu, or Viniyoga are all great styles to begin with. Don’t worry, if you have an aspiration to try Bikram or Power yoga, you’ll get there. For now, learn the basics and develop your fitness.

Modify

Be willing to modify the poses to fit your body, your fitness level, and your needs. For example, some poses may require you to use blocks or to widen your stance to accommodate your body. Relax and do what you can. As your practice improves, your modifications will change. Your body will change too. You’ll notice that your alignment improves, your strength increases, and your endurance and flexibility will improve as well.

If you want to lose weight, get in shape, and are interested in yoga then give it a try. Don’t be discouraged by instructors or classmates who can bend their lithe bodies into pretzels – you’ll get there if you want to. For now, enjoy the many amazing physical and mental health benefits of yoga.

Postnatal Yoga

Just had a baby? Congratulations! Consider trying postnatal yoga. It’s a fun way to gradually get your body back into great shape. It can soothe the physical and mental stresses of being a new mom and help your body recuperate from the challenges of delivery.
What Is Postnatal Yoga?

Postnatal yoga is a yoga style that is designed specifically for new moms. It embraces calming and restorative poses. The poses help enhance vitality and increase energy while gently focusing on flexibility and strength.

Many of the poses focus on the pelvic floor and your core muscles, which can become weakened during pregnancy and delivery. It’s a transitional yoga to be practiced only during the first few weeks and months after delivery. Once your body is “back to normal” you may want to transition to other yoga styles designed to meet your new and changing goals.

Who Can Practice Postnatal Yoga?

Because postnatal yoga is a gentle yoga style aimed at restoring form and function and increasing vitality, it can be practiced by anyone. Whether you had an easy, or difficult, vaginal delivery or underwent a C-section, you can practice postnatal yoga. Generally, it’s recommended to wait to begin postnatal yoga until after you’ve stopped bleeding.

Postnatal Yoga Poses

Because it is a gentle yoga, it’s a practice that you can do at home. The poses are designed to open your hips, improve strength in your pelvic floor, lengthen your spine and just make you feel good. You can squeeze a few poses in while your baby naps or first thing in the morning before the house wakes up. Here are a few poses to try:

Cobra pose – Lie on the floor on your belly. Raise your shoulders and abdominals off the floor by bracing your hands about shoulder width apart. You’ll feel a nice stretch in your low back. Hold the pose for about five breaths while looking straight ahead. Keep your arms soft and relax back to the floor.

Wide leg forward bend – This pose stretches your hamstrings, lower back, and shoulders. Place your feet wider than shoulder width apart. Keep your knees soft and bend forward at the hips. Rest your hands on the floor, elbows bent if possible. Hold the position for five breaths and then slowly stand up. Be careful to not get light-headed or dizzy.

Modified downward dog – Downward dog is a pose that places both your hands and feet on the floor. Your hands are usually several feet in front of your feet. With the modified downward dog, the angle of your body may be reduced. Instead of placing your hands on the floor, you’ll rest your weight on your forearms. Keep them parallel. Breathe. Hold your eyes on your ankles or feet and enjoy the stretch of your hamstrings and low back.

Other poses to consider include:

* Lizard pose, which opens your hips
* Pigeon pose, another hip opener
* Camel pose, which stretches your spine and opens your hips
* Plow pose, a restorative pose that opens your spine and increases vitality
* Child’s pose, another restorative and calming pose

New moms deserve special attention and can benefit from a simple postnatal yoga practice. If you’ve just had a baby, take a few minutes every day to restore your mind and body. Being a mom is challenging; make it a bit easier by treating yourself well.

Can't Do Yoga? Think Again - There's a Style and Performance Level for Everyone

Are you amongst those folks, and there are many of you, who believe that for one reason or another you just can’t do yoga? Maybe you think you weigh too much. Or maybe you just don’t think you’re flexible enough. Well guess what...anyone, including you, can do yoga. Let’s take a look at the common reasons for avoiding yoga and how you can overcome them.

Not Flexible Enough

To be honest, most people aren’t flexible. Most people spend their lives sitting down. This shortens muscles, tendons, and ligaments. The result is that there’s no chance in heck that you’re going to be able to touch your toes. The good news is that with time and a bit of patience you can improve your flexibility and yoga can help.
In fact, you can go from someone who can’t touch their toes to the ability to bend yourself into a human pretzel with dedication to your yoga practice. It all begins with bolsters and a bit of assistance. So you can’t touch your toes; so what? Can you place two blocks on the ground and touch those? Can you touch your knees? Yoga is infinitely modifiable to anyone’s current flexibility level and it will help you improve your flexibility quite quickly.

Too Overweight

As the population increases in size (we’re talking girth here, not number of people), more and more yoga studios are offering classes designed specifically for this population. You may have to modify the poses to suit your current fitness level and size but that’s just fine. Almost every new yoga student has to do some sort of modifications to the poses. Don’t let your weight hold you back. Yoga can help you lose weight, improve your endurance and strength, and make you more comfortable in your body.

You’re Sick

Chronic conditions like chronic fatigue, arthritis, and even respiratory conditions prevent many people from trying yoga. This is unfortunate because yoga can actually improve your condition and reduce or even alleviate symptoms.

For example, arthritis is painful; however, regular movement often reduces the pain. Chronic fatigue can be debilitating, yet when you get the blood circulating through your muscles and tissues it can help balance your energy and release positive, healthy, hormones that make you feel better and have more vitality.

Even people undergoing chemotherapy can benefit from yoga. The key is to choose a yoga that fits your present health and fitness level. Start with a gentle beginner’s class; try Hatha for a basic approach that’s easy to learn. Find an instructor that is compassionate and begin enjoying the myriad benefits of yoga.

Yoga Your Way to Physical and Mental Fitness

Although considered by many simply as an exercise fad, yoga practice has in fact helped thousands of people in improving their physical and mental fitness. Remember the golden rule of never judging a book by its cover; if you think that yoga’s all about bending and breathing and nothing else, think again.
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The History of Yoga

The practice of yoga has been around for more than four thousand years already. Its origins can be traced back to India where even today, it is considered as a highly valued practice to reach a state of enlightenment. Yoga as a means to receive enlightenment is a central point in several religions such as Hinduism, Buddhism and Jainism.

In other parts of the world, the popularity of yoga is caused by its many health benefits and its associated use with asanas (postures) of Hatha Yoga as fitness exercises.

Purpose of Yoga and Its Main Components

Besides reaching a spiritual state of enlightenment, yoga can also help individuals reach a better understanding of not only their bodies but their inner selves as well.

When practicing yoga, you’ll notice that you’ll be concentrating on three main points:

Body Positioning or Posture<br>
Breathing Techniques<br>
Meditating Techniques

Advantages of Yoga

Treating Back Injuries - yoga can heal back injuries that you may have by increasing the blood circulation for your injured tissues to heal faster and strengthening your lower back muscles; yoga may also in several cases heal other types of injuries as well

Prevention - Yoga also has the power to reduce chances of re-injuring yourself, shorten the time needed to recover from injuries and serve as a regular exercise technique to prevent disabilities

Mental Clarity and Improved Stress Control – The quiet and deeply relaxing techniques used in yoga would help you have a better state of mind every day at work and better control of your stress levels

Greater Self-Understanding and General Well-Being – Find yourself amazed with how much at peace you feel with yourself when you start practicing yoga regularly

Generally Better Physical Health – Besides getting that ideal toned figure you’ve been aiming for, yoga will also help in refreshing your kidneys and maintain a better posture

Better Sleep – Rediscover the simple pleasures of sleeping with the help of yoga.

Beginner’s Tips for Yoga Practice

Consult Your Doctor – Before launching on to the first yoga step you encounter, make sure that your doctor gives you the go-ahead to do so. Yes, it’s true that anyone can technically do yoga but there are certain difficult poses that would be impossible or dangerous to attempt if you are troubled with past injuries or disabilities.

Just to be on the safe side, talk to your doctor and ask him if you can yoga your way to having a sexy figure or not.

Classes or Private Lessons – When you’re determined to join a yoga class, make sure that you’re joining a class whose level fits yours. Make sure that you join the class on the first day as well to avoid feelings of insecurity when you see others being able to tackle new yoga poses that boggle the mind. Secondly, choose a class schedule that you can regularly adhere to. If you only attend a class or two every two months, that’s sort of defeating the point of joining a class in the first place. Lastly, choose the type of yoga class that fits your taste and abilities.

On the other hand, if you’re not the social type, you can always attempt yoga practice at home and with the comforts of privacy. The only disadvantage to this however is the chance that you’re not doing something right and the possibility of causing harm to yourself. The best compromise, in this case, would be to hire a private teacher for a lesson or two or until you know enough to practice on your own.

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Yoga With Balance Ball?

A medicine ball is also commonly used by athletes who have sustained an injury, and seek rehabilitation. They are also extensively used by secondary schools as a fitness aid, by lifting the ball, or performing different exercises with the ball incorporated to increase the strain on a particular muscle.

What is A Swiss Ball?
A Swiss ball is a ball constructed of elastic rubber with a diameter of around 55 to 85 cm (22 to 34 inches). It is used in physical therapy and exercise.

Yoga with Balance Ball?
Doing yoga on a ball allows your body to open gently so you can keep your breath flowing and remain aware of signs of strain so you don't injure yourself. The balance ball supports you in certain poses and helps you modify each posture to suit your body.

Sit on The Ball!
Sitting on a ball instead of a chair is a great way to keep your spine healthy. Try to sit on a ball for at least part of your work day, if you have a desk job. When you sit on a ball, you're forced to sit up with good posture because you have nothing to lean back on. Also, because the ball rolls around, it keeps you on your toes and keeps your body moving, which help prevent the stiffness and back pain that you can get from being too sedentary.

Bent Knee Bridge for Buttocks and hamstrings
How to do it: Lie on your back with your knees bent and your heels resting on top of the ball. Spread your arms out on either side of you. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

The following are some guidelines in planning and running a medicine ball session :-

1. Always ensure the athletes carry out a thorough warm up and warm down
2. Before starting a session, explain the procedures for each exercise with your athletes
3. Partners who feed the medicine ball on certain exercises should be well drilled on what is required
4. Medicine ball exercises must precede high intensity work
5. Start sessions with lighter less dynamic exercises, then progress to heavier exercises
6. The program should have exercises that match the pattern of movements of the sport
7. Plan the program to exercise alternate body parts (legs, upper body, torso)
8. You will need to have a number of different weights of ball available - heavy, medium and light

A primary benefit of exercising with a Swiss ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles to do so. Those muscles become stronger over time to keep balance.

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Yoga Vinyasas – Which Ones Are Right For You?

What does the term yoga vinyasas mean? Find out how you can add yoga vinyasas to your existing yoga practice.

Yoga Vinyasas – Which Ones Are Right For You?

When you think about yoga, you likely think first of poses that emphasize self awareness and flexibility. You can, though, link poses in series called yoga vinyasas. In these vinyasas, the poses are done in a free-flowing sequence that adds to your overall yoga experience. While your yoga teacher is trained to create vinyasas for you, there are also certain existing sequences that you can do on your own once you know what poses they involve. Two that are particularly popular in the West are the Sun Salutation and Warrior II.

Sun Salutation

One of the most popular sequences is known as the Sun Salutation. It is a single flow of 12 different yoga postures. With each, you should inhale to accompany your stretching and exhale as you contract or fold your body in. This particular vinyasas is designed to build your strength and increase your overall flexibility. Like with most vinyasas, you may find variations on this depending on what style of yoga you are using, but there are a few basic poses and a flow that is fairly consistent among the variations.

For the Sun Salutation, you go through the flow twice in order to complete one round. Do it one time for the right side of the body and the other time for your left. If you are crunched for time, still try to do at least one. Even that one half of a sequence will help you to feel revitalized.

The sun salutation starts with mountain. From there you go with hands up, head to knees, lunge, plank, and stick. Still flowing, you go into upward dog, downward dog, and lunge. Finally, the sequence finishes with head to knees, hands up, and mountain again. As you can see, the Sun Salutation is naturally circular just as many other yoga sequences are.

Warrior II

Another popular sequence for yogis in the West is called Triangle, or the Warrior II. This particular vinyasas emphasizes your breathing. Though it is usually recommended to try this moving between positions on the beat of your breath, you can experiment with different breathing patters to see what is best for you and how each affects you. In fact, this ability to freely experiment is what has made this such a popular vinyasas.

The sequence for Warrior II works through four poses. You will use Mountain, Triangle, Warrior II and the standing Yoga Mudra. Moving in that order, you will flow through the sequence in time with your breathing. This particular sequence will have a tendency to release stress and help with your flexibility. Be sure, as with all yoga, to pay careful attention to your breathing patterns while staying focused on yourself.

Once you begin to learn a number of yoga poses, you can begin to experiment with vinyasas on your own or with a teacher. They allow you to not only work within the poses, but also to maintain both a physical and mental flow when you perform your daily yoga. Additionally, you can find other yoga sequences that suit your skill level, need, and style of yoga. Overall, the vinyasas are a part of yoga that may help you see and feel results more quickly and more consistently.

Keywords:

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Yoga Sutras of Patanjali – An Historical Text

The Yoga Sutras of Patanjali is a text still used today by many yoga teachers, traditions, and schools. Find out more about its history, and what is contained within it.

Yoga Sutras of Patanjali – An Historical Text

Yoga Sutras of Patanjali is a book of 195 separate phrases that are designed to be easy to memorize. Because it is a work that is every bit as much a part of modern yoga as it was a part of the birth of yoga, this particular book is held in very high esteem in the yoga world.

Some Background

The origin of the Yoga Sutras of Patanjali is the topic of some debate among both historians and practitioners. For instance, there are some people out there who credit the writing of this set of sutras to a grammarian named Patanjali. Later, though, a timeline was constructed that showed that to be unlikely. Within the yoga community, though, many say that Patanjali was actually just a compiler and that before the work was written, the Sutras were simply memorized and passed down between teacher and student. Timelines do, though, suggest this text was constructed in about the second century B.C.

The name of this text is named using Sanskrit words: yoga, you probably know, is a mindset wherein you are able to gain mastery of feelings and thoughts alike. Sutra literally means “thread.” This thread is basically the connection between the sutras in the work. In fact, some people call the Patanjali Sutras the Yoga Aphorisms in English. It is not an altogether incorrect loose translation.

Understanding the Text

The sutras in the text are divided into four books. Fifty one of the sutras are contained in the book called Samadhi Pada, fifty five of them are in Sadhana Pada, fifty five are also in Vibhuti Pada, and thirty four of the sutras can be found in Kaivalya Pada.

The book Samadhi Pada contains sutras that are most considered fundamental to yoga. It emphasizes that yoga is about discipline and that it is the ability to master your feelings and thoughts. Many of the most famous yoga sutras come from this particular book.

In the Sadhana Pada, there is much about practice since the Sanskrit word “sadhana” actually does mean practice. This chapter is where Kriya Yoga and the eight limbs of yoga first appear. These aspects reflect the idea that yoga is both selfless and spiritual.

The Vibhuti Pada can be translated “power.” The roles of the sutras in this particular book are to describe and help the yogi to achieve full awareness through yoga. It is essentially about attaining higher levels of awareness of one's self.

Finally, the Kaivalya Pada means, again in Sanskrit, “isolation.” What this book is really about, though, is achieving liberation, according to the principles set within it. Yoga teaches to concentrate on self and attaining higher levels of consciousness, and this book uses 34 sutras to pursue this idea.

The Yoga Sutras of Patanjali are a staple for many, and describe the ideas upon which the yoga tradition has passed through more recent (from the 2nd century BC), history.

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