Yoga

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.
0
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.

Keywords:

yoga,advantages of yoga,benefits of yoga,history of yoga,practicing yoga,yoga lesson

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.

Keywords:

balance ball,body balance,balance,ball,gym,gym fitness,fitness,healthy,health,fit,ball game,gym ball