Yoga: 2014

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.

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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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Yoga Supplies - Find Out Why Yoga Supplies It All

Yoga supplies article that helps to provide informative information on yoga and how yoga supplies it all

Yoga Supplies - Find Out Why Yoga Supplies It All

Yoga is said to be the oldest practice of self-development known. It started in India which dates back about 500 years ago. By exercising Yoga, one can gain information and benefits on the physical, mental, emotional and spiritual well-being. Moreover, it encourages the individual to focus on his or her capabilities as well as self-awareness.

There are several methods of Yoga. This includes physical postures, breathing control as well as meditation. But most of the time, people engage in Yoga to shape up and to improve one’s health and well-being. Only a few are really into pure mediation and reflection without doing or performing the Yoga asanas.

It is said that Yoga is not a series of steps to be followed but an evolving process. Through time, one who practices it is cleansed and aware of his being. As a result, he perceives life as good and does well on many aspects.

Through Yoga, one can practice or improve his body. Furthermore, he can practice controlling his breath and knows self-control. He or she also attains or has the capability to direct his mind and to interact with the object of his concentration. However, one must be dedicated enough in order to achieve these goals and have its corresponding benefits.

Yoga has become a common practice nowadays and has influenced millions around the world. Different classes and groups are found in various cities and regions. The most common form of Yoga is Hatha yoga. This kind of yoga involves breath and body coordinated. Through physical exercise and harmonized breathing, a certain relief and blood circulation is improved.

This can increase one’s vitality, strength and flexibility. Hatha yoga is only one form of Yoga. There are still many other kinds aside from that. Some are fast aerobic Yoga workouts while some are strong precise styles for the fitness conscious people. There are also styles for those who prefer gentle and focuses more on healing.

Yoga is open to all people of different ages, faiths and lifestyles. One need not pay for a personal tutor or attend a prestige Yoga class. There are books and references which you can use if you want to learn Yoga self-taught.

However, you must choose a kind or form of Yoga that is apt for you and your lifestyle. It is also important to know your own qualities so that your learning is guided. It is because each kind of Yoga has its own unique form of meditation.New forms of Yoga are also developed nowadays.

In addition, there are videos and dvd’s available in the market to guide you as a beginner. There are also supplies sold and available when you are already applying or performing the physical activities involved in Yoga. There are videos like Yoga for athletes, yoga for couples, yoga with grace and strength and yoga workout for beginners.

There are various supplies and equipment that can be used while you are into a Yoga session. Equipments like yoga mats, yoga belts, yoga straps and blocks. There are mats that provide support when you are already into the exercise.

hese mats protect and serve as a cushion for you when you are performing on hard floors. They are accompanied with Yoga straps as well as blocks that aid you in your Yoga workout.

In addition, it is advised that you pick clothing that will not prevent you from moving freely. In this way, you can stretch and optimize your flexibility skills.

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Yoga Schools – What Is Right For You

Indian yoga schools offer a variety of programs, some for people who just wish to gain increased mastery in their yoga practice, and others that provide certification so that you can teach yoga. Find out about the different yoga programs available here.

Yoga Schools – What Is Right For You

Yoga schools hold a special place in yoga education because many of the top locations are in the cradle of yoga’s birth: India. These schools offer some of the most complete and intense training for yoga in the world. Though you could attend a school anywhere, learning in India might be compared to learning culinary skills in France, or literature in London. Whether attending short term classes to train or long term classes to learn the art of teaching yoga, these institutions are places with many yoga education options to choose from. Here are a few you might find in your average yoga school.

Sopan

Yoga Sopan is considered one of the easiest types of yoga to master. The course is often a week long or less. For those who are new to yoga, even in India, this is the place to start. You will learn the movements of yoga as well as the breathing techniques, chanting and meditation. All of these are the foundation of yoga and thus will virtually always be available in a high level yoga school. Mastering Sopan is like learning the fundamentals of any sport or activity: it builds a base and foundation upon which greater things may be built.

Pravesh

In somewhere between 25 and 35 days, most schools will help you to learn Yoga Pravesh. For about an hour per day you work on the movements of your limbs while adding in the movement of neck, waist and hips for a more complete yoga foundation. As yoga schools move along, there will often be lectures or talks added during lessons so that you may gain a better overview of not just the physical side of yoga but also the mental and spiritual sides.

Certification

If you wish to pursue an actual degree in Yoga from a yoga school, they can take anywhere form 3-5 months. In them, once you have built a proper base, you will be introduced to the idea of asanas as well as the more advanced methods for self cleansing and mental focus. You will likely, in addition to yoga session, be involved with research and lecture too as gaining a yoga degree is a complete merger of mind, body, and spirit. This merger will allow you to practice yoga at the highest level and maybe even pursue teaching since you will have truly learned to combine your mind, body, and spirit.

Advanced Degrees

In addition to the degrees and levels listed, you can work up to advanced teaching degrees at many yoga schools. Whether you are becoming a teacher or just wish to master the ins and outs of yoga as a practitioner, you will find that these schools offer you the best in what yoga has to offer you at every level of your being. Remember, as with any yoga instruction, though, always make sure you are comfortable with the school you enter. Yoga is about trust and balance, and with the plethora of high level schools in India and around the world, you will surely find what you need.

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Yoga's Eight Fold Path to Enlightenment

An insightful and informative article about Yoga's eight-fold path to enlightenment.

Yoga's Eight Fold Path to Enlightenment

While many consider Yoga to be a form a physical exercise, it is also known to be an exercise in spiritual development. Most would agree that the true goal of Yoga is to provide the individual with the means to achieve inner peace and balance. To achieve these lofty goals, students are encouraged to become familiar Yoga's eight fold path. The eight fold path consists of eight disciplines; Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samhadi.

The first fold, Yama, advises students to engage with the world from a moral standpoint, and is actually broken down into five distinct elements. The first element, Ahimsa, teaches the student to respect the world around him. The second, Satya, teaches that one should be honest with themselves and with others. The third, Asteya, teaches not to steal from another. The fourth, Bramacharya, advises against overindulgence of any form. The fifth, Aparigraha, teaches the student to live a simple life that is not distracted by material things.

Niyama, or the second fold, is considered the path of self restraint and consists of three distinct elements. Shaugh, the first element, teaches students to keep the body and mind clean and pure. Santosh, the second element, teaches the student to be happy and contented with the task at hand and to give an honest effort in all endeavors. Tapa, the third element, suggests that certain pleasures must be given up in order to attain one's goals.

Asana is the third of the eight fold path, and it is concerned with physical training and building stamina. Asana is made up of 84 yoga poses, which are focused on developing strength, increasing health, and preparing for meditation. This stage is as much about physical conditioning, as it is mental or psychological discipline. Pranayama, the fourth fold, concerns controlled breathing. Proper breathing is important for mastering true relaxation and self discipline. The proper way to breathe while practicing yoga is to breathe in, and breathe out while pausing in between.

Pratyahara is the fifth of the eight folds, and is concerned with the individual's control of sensory stimulation. The intent is to induce a sense of inner peace and quiet, by tuning out external stimulation. Dharana is the sixth fold, and it is primarily concerned with focusing one's concentration on meditation. When a meditative state has been attained the student is then on to the seventh step, Dhyana. The final step, Samhadi, is attained when all previous steps have been completed and the individual experiences a true oneness with all things. The student is, as of this point, in tune with the universal flow. Namaste!

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Yoga Questions and Answers

What is Yoga? Yoga is a very old way of life that came from India that encourages personal health, spirituality and wellness. It doesn’t clash with any religion but does have an influence on our spiritual path. What Yoga is not: a religion, a circus act, looking intently at a candle in roomful of smoky incense, or just for adolescents who are flexible.
To practice correctly you need discipline, concentration and attentive breathing. The effect of serious Yoga practice is an excellent union of mind, body and spirit. No matter your age, knowledge, body shape, or physical skills can implement a Yoga program.

Hatha based or alignment Yoga has been around for approximately 5000 years. More and more medical practitioners and therapists are using Yoga as a remedy for many kinds of poor health conditions. The rewards of Yoga practice are numerous and consist of increased strength and flexibility, cardiovascular vigor, healing injuries, produces mental clarity and emotional balance.

Most significantly, it’s a complete exercise.   Yoga practice can replace various exercises such as:
.
1.    Weight lifting drills for strength.
2.    Jogging or aerobics for cardiovascular workout.
3.    Tai Chi for building awareness of balance and harmony.
4.    Stretching exercises for flexibility.
5.    Meditation for relaxation and tranquility of the mind.

Yoga is more than a stretching and relaxation system, it’s the ideal test for your mind and body.

Should you practice Yoga? All persons from couch potatoes to world class athletes can profit from the exercise of Yoga. Purna Yoga requires the perfect positioning of your body as you hold the poses you develop your physical strength and stabilize your emotional and mental condition. This does not happen overnight, if you are looking for a fast solution to a health problem you are better off looking for another type of exercise.
Yoga will be your preferred exercise if your long term goal is to reclaim your energy, health and dynamism. Yoga exercise is a perfectly balanced program that can be started by anyone above the age of eight. Your practice can be made more challenging as you progress or take it easy on days which you are fatigued.

Familiarize yourself with the various Yoga styles to have a better understanding of the classes that are offered in the Yoga schools near you. You need to be able to choose the correct Yoga style which will match your practice goals and your level of physical fitness.

No matter why you are interested in learning more about starting a Yoga practice, you will certainly profit from the self-control, breathing techniques and the physical exercise you get while practicing Yoga.

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Yoga Promotes A Healtheir Life

What goes on in the body when you are doing your asanas? Most of us realize that yoga increases and maintains flexibility, strengthens muscles and increases one's stamina. All forms of yoga invite the participant to attend to their breath and notice the inward quieting. Most individuals who participate sense a uniqueness in this movement form. Many of us are satisfied with just sensing this, leaving an explanation of how it affects our bodies and spirit to the realm of the mystical.

Those who seek to understand how things work ask:

What effect does yoga have on one's physicality? When one assumes and holds a yoga posture, this act of stretching and bending at the joints facilitates feedback to the central nervous system. This is done by means of beds of proprioceptive nerve endings located within the joints and muscles. Proprioceptors provide information about position, direction and rate of movement as well as the amount of muscle tension in a locality.

Yoga causes the central nervous system to respond with appropriate self-regulatory measures by promoting proper bio- mechanical use.

Self-regulation and self-healing are the physiological responses of the living body. The central nervous system takes the input from the proprioceptive nerve endings and by relaxing and tightening muscles in an organized fashion allows one to hold that posture. Changing balance of any one portion of the spine requires compensatory adjustments throughout it. Muscles respond automatically to stimuli from the nervous system which controls and integrates the activity of the whole body.

Flexibility is the proper and full range of motion within the joints of the body. This is brought about by the coordination of muscle tension and muscle relaxation via the nervous ystem.

Slowly moving into a proper postural stance and holding it provides for proprioceptive feedback that allows the nervous system to coordinate muscle action. Stretching slowly protects muscle fibers and their tendons from strain while resistance set up by holding the posture increases muscle strength. Improved muscle strength and stretch provides stability, flexibility and protection to the joints.

Stimulating the proprioceptive system or massaging the nervous system is but one of yoga's benefits. The encouragement and development of proper structural alignment reduces strain on muscles, ligaments, and tendons. Proper alignment allows for better functioning of the organ systems.

Structure determines function. If body cavities are distorted, so too are the contents within. Distortion caused by poor posture changes the relationship of tissues within organs, leading to the dysfunctioning of the system. Stress, a product of the distortion, reduces circulation throughout the area.

By improving posture, yoga supports the proper functioning of internal organs by maintaining structural integrity of these systems. Proper position and relaxation of tension improves circulation. Nutrition to the whole system is encouraged by the fluctuating internal pressures generated by the different asanas. This fluctuation in pressure enhances cellular diffusion and osmosis.

Simply, motion is life! By moving us through bio-mechanically sound postures, yoga promotes a healthier life. To say that yoga only affects us physically would be denying the larger reality of our existence. However, it is the profound effect that it has on our physicality which frees us to experience the depths of our existence.

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