Yoga Fitness, Yoga Tips!

Yoga Discussion General Yoga
#1

Yoga does not see a distinction between the body and the mind; and this is an understanding that western psychology has also concluded for many years now (the link between mental health and physical health, and vice versa).

If you’ve come to this book looking to understand yoga as a means to help your body heal or improve, then please don’t worry; you’ve come to the right place!

Yoga is indeed a process that involves releasing blocked tension and energy in the body, and helping make the muscles, tendons, joints, ligaments, and all other components work to their utmost potential.

Yoga believes that human beings are optimally designed, by nature, to be flexible and agile; and stiffness and lack of mobility only arrive when the body is unhealthy or out of alignment.

Therefore, countless people have found themselves in a yoga class, or on a yoga mat at home in front of a Yoga video or DVD, in the hopes of improving their physical health; and perhaps you may be one of them. If that’s the case, then keep reading!

[B]Yoga Tips!!**!![/B]

**Reduced Stress

Yoga requires a few things that impact and reduce your stress level. The first stress-reducing component is breathing. Many yoga styles have a structured breathing protocol. When you focus on your breathing, it automatically lowers cortisol (a stress hormone) and it lowers your heart rate.

Additionally, yoga requires great focus. Some poses not only ask you to hold your body in a balanced position, they also ask you to pay attention to your body and make slight adjustments to improve the pose. You’re looking inward and focusing solely on your body and the very moment you’re in. This focus reduces stress. It’s akin to meditation and it’s wonderful for the health of your body and your mind.

There are numerous other yoga health benefits: improved breathing, better posture, and weight loss are just a few more to consider. If you’re looking for a new fitness program to try, you just can’t go wrong with yoga.

**Mobility and Flexibility

As you age, and we’re talking about once you’ve passed that 25-year mark, your body begins to lose some of its mobility. Your muscles can become short and tight. Your tendons can stiffen and your joints may often feel sore. When this happens, simple day-to-day movements can become painful or difficult. You may not be able to touch your toes.

When you walk long distances you may notice that your back aches. And if you try to reach over your head to put something away you may feel pain in your neck or shoulders. This is due to a lack of mobility.

Yoga can improve your mobility, meaning it can help lengthen those tight muscles and tendons. It can give you a better range of motion so that when you move your body, you do it in the most efficient and effective way possible. Not only will you feel better, you’ll stop having those awful aches and pains.

**Build Strength

Yoga often requires you to hold a position for a long period of time. And in most cases you’re supporting your full body weight. This requires you to build great strength. Most yoga positions recruit strength from your large muscle groups, your core muscles for example. As these muscles increase in strength you’ll find it expands to other areas of your life. Your posture will improve. You’ll be stronger, physically, and thus able to lift and carry more than you used to. And you’ll build muscle which burns fat and looks pretty darn fantastic too.

Certain yoga practices require postures to be mastered, yoga has always helped promote the body’s flexibility; it also helps in lubricating the joints, ligaments and tendons. Yoga detoxifies by increasing the flow of blood to various parts of the body. It helps tone and invigorate muscles that have grown flaccid and weak.

#2

[B]Types of Yoga:[/B]

There are several different types of yoga. Most people just think of yoga as being one standard set of poses, but it’s not quite that simple.

Western yoga is generally just defined as “yoga”. There aren’t usually any types mentioned. Western yoga often uses a mixture of different yoga types, and different instructors may even come up with their own poses or their own unique blends.

There are in fact six types of yoga traditionally practiced, plus a new type, bikram yoga, that has been rapidly gaining in popularity recently.

The six traditional types of yoga are:
1.Hatha
2.Raja
3.Karma
4.Bhakti
5.Jnana
6.Tantra

#3

Now we’re going to take a closer look at each individual types of yoga and their differences.

Hatha Yoga

The teachings of hatha yoga are the type most commonly practiced in the Western hemisphere. The word hatha comes from the Sanskrit term ha (meaning sun).

There are two important principles that hatha yoga is based on:

1.Meditation – You will find at least one posture that is especially comfortable to you and that you can sustain for long period of time while you meditate. As you advance, you’ll ideally learn several postures that you are comfortable with. Many people find the lotus position especially helpful for meditation.

2.Improving Energy Within The Body – This is all about improving the flow of energy throughout your body so improve your overall health.

Raja Yoga

Raja yoga is very similar to hatha yoga. Raja is considered a bit more difficult than other forms of yoga, because it requires more discipline and control than other forms.

Raja yoga focuses on concentration, meditation, and discipline of the mind and body.

There are eight limbs of raja yoga:

  1. Moral discipline

  2. Self restraint

  3. Concentration

  4. Meditation

  5. Breath control

  6. Posture

  7. Sensory inhibition

  8. Ecstasy (not the drug!)

#4

Karma Yoga

The word karma means “action”. Karma is generally thought of as the unseen force in the world that causes good things to happen to good people and bad things to pay back those who have done wrong.

Karma yoga means selfless action. To perform karma yoga, you are supposed to surrender yourself completely to serve the greater good – the good of man and humanity. The founder of karma yoga is Bhagavad Vita. This version is heavily rooted in Hinduism. Although you don’t have to practice Hinduism to practice karma yoga, you should potentially familiarize yourself with the teachings of Hinduism in order to fully understand and appreciate karma yoga.

Bhakti Yoga

Bhakti yoga is a sensual, erotic form of yoga. It’s all about love, divine love, specifically:

Love operates on three levels according the principles of bhakti yoga:

  1. Material love

  2. Human love

  3. Spiritual love

Jnana Yoga

Jnana yoga is all about wisdom and enlightenment. It’s about clearing the mind and the soul and releasing negativity. It’s about transformation and taking the path to true enlightenment

#5

Tantra Yoga

Tantra yoga is perhaps the type of yoga people are most curious about. It’s not about sex exclusively, but that is a part of it. It is about reaching enlightenment and transcending the self through several rituals. Sex is indeed one of those rituals, but it is not the only one by any means. Some tantric practitioners even recommend a life of celibacy.

Tantra means “expansion”. The aim of tantra yoga is to expand your mind so that you can reach all levels of consciousness. It uses rituals to bring out the male and female aspects within an individual in order to awake the true spirit within.

Bikram Yoga

Bikram yoga is a relatively new form of yoga. It is not included in the six traditional forms of yoga, but it is becoming so popular it deserves a very special mention.

Bikram yoga is more about detoxifying the body rather than reaching some sort of spiritual enlightenment. By forcing the body to sweat profusely, toxins are eliminated through the skin.

Additionally, the extra warmth makes the body more flexible, which helps prevent injury, relieves stress, and helps aid in deeper stretching.

#6

Yoga, yoke, join, unite?to bring yourself in union from that which you?ve never been separate, true inner nature?this spontaneous happening can occur as many ways as there are specks of consciousness.

?A sense of separate existence is a reflection in a separate body of the one Reality. In this reflection, the unlimited and the limited are confused and taken to be the same. To undo this confusion is the purpose of Yoga.? ~ Nisargadatta

#7

As yoga continues to increase in popularity, new forms of yoga are developed. In many cases, these new forms are combinations of older forms, designed to offer maximum benefit. There are literally dozens of different yoga styles. Here’s a quick guide to help you decide which yoga style is right for you.

[B]Calm and Restorative[/B]

Some people seek a yoga practice as a way to detoxify, soothe daily stresses, and become more centered. If that is a goal you’re seeking then you may want to try a yoga style that is calm and restorative. The following styles may suit your needs:

Restorative – Yes, the name of this yoga style identifies the primary benefit – it’s designed to help repair and restore. You’ll move through about five different poses and you’ll hold them for extended periods of time.

Viniyoga – Vini means adaptive and that’s exactly what this style is. It’s adaptive to your needs and goals. It’s perfect for people who are working with injuries or limitations. It’s usually practiced in a small group or one on one so your instructor can create a practice that’s just right for you.

Ananda – This style focuses on utilizing gentle postures which are designed to move energy and prepare your mind and body for a calm state and meditation.

[B]Powerful and Intense[/B]

If you’re looking for a yoga style that challenges you, helps you build strength, and improves your fitness, then the following styles may best suit your needs:

Ashtanga (or Astanga) Yoga – This style of yoga is physically demanding. You’ll move quickly through series of postures. It’s designed to build strength, flexibility and endurance.

Power Yoga or Power Vinyasa – Power yoga is a physically demanding yoga style. The goal is to improve strength and flexibility. It’s also often practiced as hot yoga which means you’ll be in a room that’s around 100 degrees F. The goal with hot yoga is to detoxify – it can be great for weight loss.

Bikram Yoga – This yoga style provides a complete workout. You’ll move through 26 poses that include strength, endurance, cardiovascular, and flexibility. Classes are always in a hot room.

[B]The Best of Both Worlds[/B]

You don’t have to choose one end of the spectrum or the other. There are many yoga styles that are designed to offer both mental benefits as well as physical benefits. They include:

Ivengar – This is one of the most popular types of yoga. The poses are active and they include the use of props which makes it great for beginners and advanced practitioners alike.

Hatha – Hatha is the foundation for most yoga styles. Traditional hatha is easy to learn and suitable to all fitness levels. You’ll enjoy both active poses which challenge you and help you increase your strength, flexibility, and endurance and you’ll enjoy restorative and calming poses as well.

These styles are just the beginning. There’s prenatal yoga for those who are pregnant or just had a baby. There’s yoga for people who want to tap into their creative side and yoga for those who are competitive. If you’re just getting started with a yoga practice, start with a basic form that meets your needs and allow yourself to grow and change as you become more proficient.

#8

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.

Are You 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.

#9

[B]Postnatal Yoga[/B]

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.

#10

[B]If you’re overweight:[/B], 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.

#11

[B]Too much weight to do Yoga:[/B]

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.

#12

[B]Yoga off the Mat - Aerial![/B]

When many people talk about taking yoga “off the mat” they are referring to embracing the principles of yoga in your daily life. For example, yoga teaches you to be in the moment and to focus on the present. It also teaches you to be flexible and strong – both mentally and physically. These are all wonderful benefits that can help you take your daily yoga practice into your daily life.

Yoga off the mat can also refer to the new and growing practice of aerial yoga. If you really want to get up and off the mat, try hanging in mid-air!

What Is Aerial Yoga?

Like the practice of yoga where there are literally dozens of different styles and practices, the growing trend of aerial yoga also seems to be branching off into a number of different styles. Aerial yoga is the practice of blending traditional yoga methodology and poses with the aerial arts. Aerial arts are most often associated with trapeze and fabric arts which require balance, strengthening and good physical conditioning.

Like traditional yoga, aerial yoga is designed to build strength, conditioning, flexibility, and endurance. It requires focus, breathing techniques and an open mind. It’s also deliciously fun! If you have an adventurous spirit and are looking to try something new, aerial yoga may be a perfect fit.

#13

[B]An Aerial Yoga Class![/B]

Each aerial yoga school or class will utilize different techniques. All schools utilize a hammock or a large piece of fabric that supports your weight as you move through traditional yoga movements. The fabric supports your body during inverted positions. It’s more like a swing than a beach hammock.

You can perform everything from handstands to child’s pose in an aerial yoga class, plus a number of other poses that simply may not be possible in a traditional yoga class.

Some classes spend the entire class utilizing the fabric hammock while other classes combine floor and aerial poses.

Can Anyone Do Aerial Yoga?

While aerial yoga is perfect for people of all fitness levels, if you are pregnant or have high or low blood pressure it may not be right for you. Additionally, if you have vision problems or inner ear problems then aerial yoga may affect your balance and thus not be a good fit. Otherwise, if you enjoy trying new things and exploring your body and a vast range of movements, look for an aerial yoga class in your area. It’s a growing trend and sure to be in a center near you.

#14

[B]Supporting a Healthy Lifestyle[/B]

There is some very interesting psychology behind this that students of western
thinkers (e.g. Freud, Jung, Fromm, etc.) will find familiar and, indeed, quite
rational.
When an individual decides to be happy, something within that person activates;
a kind of will or awareness emerges. This awareness begins to observe the jungle
of negative thoughts that are swimming constantly through the mind.
Rather than attacking each of these thoughts – because that would be an
unending struggle! – yoga simply advises the individual to watch that struggle;
and through that watching, the stress will diminish (because it becomes exposed
and thus unfed by the unconscious, unobserving mind!).
At the same time, as an individual begins to reduce their level of internal
negativity, subsequent external negative behaviors begin to fall of their own
accord; habits such as excessive drinking, emotional overeating, and engaging in
behaviors that, ultimately, lead to unhappiness and suffering.
With this being said, it would be an overstatement to imply that practicing yoga is
the easy way to, say, quit smoking, or to start exercising regularly. If that were
the case, yoga would be ideal! Yoga simply says that, based on rational and
scientific cause and effect relationships that have been observed for centuries,
that when a person begins to feel good inside, they naturally tend to behave in
ways that enhance and promote this feeling of inner wellness.
As such, while smoking (for example) is an addiction and the body will react to
the lessening of addictive ingredients such as tar and tobacco (just to name two
of many!), yoga will help the process. It will help provide the individual with the
strength and logic that they need in order to discover that smoking actually
doesn’t make them feel good.
In fact, once they start observing how they feel, they’ll notice without doubt that
instead of feeling good, smoking actually makes one feel quite bad inside; it’s
harder to breathe, for one.
Now, this book isn’t an anti-smoking book, and if you’ve struggled with quitting
smoking then please don’t be offended by any of this; there is no attempt here
at all to imply that quitting smoking is easy, or just a matter of willpower.
Scientists have proven that there is a true physical addiction that is in place,
alongside an emotional addiction that can be just as strong; perhaps even
stronger.
The point here is simply to help you understand that yoga can help a person
make conscious living choices that promote healthy and happy living. This can
include:
 Quitting smoking
 Reducing excess drinking
 Eating healthier
 Getting more sleep
 Reducing stress at work (and everywhere else for that matter)
 Promoting more harmonious relationships all around
Please remember: yoga doesn’t promise anyone that these things will simply
happen overnight. At most, yoga is the light that shows you how messy things in
the basement really are; and once that light is on, it becomes much more
straightforward – not to mention efficient and time effective – to clean things up!

#15

Lots of special tips for Yoga, but it would be great if you post video presentation. As video representation is far better than a written one.