Some Benefits of Practicing Yoga

The benefits of yoga vary dependent on the type of yoga practiced. Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. With easier movements performed at a slower pace than more advanced forms of yoga, hatha yoga is perfect for beginners seeking the benefits of yoga. There are many styles of yoga asana practice including Ashtanga, Integral, Iyengar, Kundalini and Bikram.

Hatha is one of the most common styles of yoga, and some beginners find it easier to practice because of its slower pace and easier movements. Hatha yoga is one of most popular forms of yoga poses all over the world.

The Health Benefits And Medical Uses Of Yoga

The benefits of yoga extend far beyond the typical benefits of which people are aware of. Perhaps the physical health component of yoga is secondary for you and you are looking more for the spiritual health benefits. Most women are not aware of the health benefits of yoga to increase fertility. The health benefits of yoga are innumerable and so are the benefits for the mental, emotional and spiritual self. Yoga is ideal for anyone wishing to get health conscious as it addresses all areas of health, both physical and mental. Many people are still unaware of all the great benefits of practicing yoga as a way to better their health.

The Regular Practice Of Yoga Asanas

Practicing yoga is about creating balance in the body by developing both strength and flexibility. There are five key areas where you benefit when doing yoga, and each of them improves your overall well-being. As your self-awareness increases, you will become more aware of your body, taking better care of it. Most sports build muscular strength and stamina, often in specific areas of the body. One of the many joys of advancing in a yoga practice is the ability to tackle more challenging posts. The regular practice of yoga does show a benefit towards increasing lung capacity, although it is tough to say whether the improvement is completely credited to yoga.

Yoga Cultivates Mind And Body Awareness

Yoga teachers you to become more self aware of how your mind and body are connected and what it feels like to be still and calm. Yoga will have aounding effect not only on the functions of your body, but also on the functions of your mind. After doing an hour of yoga exercise, you will tend to feel more settled and clear, as it is extremely beneficial to the mind, body, and spirit. Yoga brings the body and mind together, and many of the poses help to sharpen the mind and improve concentration skills. Once your body is relaxed and your mind is calm, all energies are focused on the Third Eye, the inner sanctuary located between the eyebrows. Yoga means to join together, so the principle is to join the body, mind and soul together.

The Effectiveness Of Yoga In Reducing Physical Issues

Yoga has been shown to be safe and help improve sleep and quality of life in a group of older adults with insomnia. Yoga is one of the most helpful things you can do for arthritis. Yoga will help you fall sleep sooner and improve the quality of your sleep. Having too many stress factors in life can lead to some mental illnesses, the main one being depression. When stress takes over your life yoga can help you relax and feel better. Practicing yoga as a family has been shown to reduce stress, reduce anxiety, and lead to healthier lives because of it.

The Role Of Yoga Breathing

The practice of pranayama (focused breathing) with simple postures is highly useful in controlling asthma. The practice of yoga involves stretching the body and forming different poses, while keeping breathing slow and controlled. One can remain content practicing simple yoga postures, breathing exercises and meditation techniques after learning them from a qualified teacher and enjoy whatever good that may come out of them. The breathing techniques, which are central to yoga, are called pranayamas. This practice of a combination of meditation, poses, and breathing techniques will help you achieve deep relaxation and mindfulness. The true goal of yoga, which involves not only physical postures, but also chanting (if you want), breathing and meditation, is to attain enlightenment.

A Helpful Treatment For Back Pain

Practicing yoga can provide chronic pain sufferers with useful tools to actively cope with their pain and help counter feelings of helplessness and depression. Back pain can be labeled anatomically as upper, lower and middle back pain. Yoga poses vary from balancing, strengthening, twisting, back bending, and inverting. Chronic pain sufferers will be able to counter feelings of depression and helplessness and actively manage their pain by practicing yoga regularly. Yoga helps ease back pain by strengthening and stretching the muscles that support the spine. No kind of pain or nausea should be felt during or after yoga.

Yoga Works Different Muscles And Joints Of Your Body

The postures work every part of your body down to a cellular level flushing toxins out of your system. Yoga helps loosen and lengthen all the muscles of the body, to reverse the muscle tightness caused by running, and to make your body more flexible and stable. All of the organs of the body, including the glandular and endocrine organs, are massaged and guided back to functioning normally. One of the two control centers of the body is the nervous system, with the other being the endocrine, also known as glandular, system. To reshape and change your body safely, you have to heat it up because a warm body is a flexible body. The warm temperatures and practice of poses can make your body feel looser and more flexible than normal, which can make it easier to pull a muscle.

Get Rid Of A Stressed Life Full Of Tension

After an intense yoga session, you could feel a very high, euphoric happy feeling. Incorporating soft movements and tactile sensation, the practice has proved beneficial for people old and young.

The Flow Of Blood

Increasing the circulation of your blood increases helps with relieving you of muscle pain and making you feel fresh and energized. Yoga enhancements blood circulation, which in turn, helps the various parts of body get oxygenated, nutrient-rich blood. When the twist is released, fresh blood is allowed to flow back in. When you turn upside down, you are increasing the blood flow to your brain. Yoga may be able to improve blood flow to the head, which further stimulates the vessels leading to the brain.

Blood Pressure And Heart Rate

Regular yoga practice can help your cardiovascular activity which will help get you in shape and help your blood sugar and blood pressure improve substantively. Although regular practice of Yoga has been linked to reduced blood pressure, it would be too early to say that you can go without medication after starting it. Fasting blood sugar in people without diabetes is usually below 120. High blood pressure is one of the most promising ailments in the world right now which is affecting people of all ages. Yoga has the ability to lower blood sugar levels when practiced on a regular basis as it helps reduce your stress levels.

A Doctor Or Other Appropriate Health Care Professional

You can not buy good health but you can buy good health information. As with all physical activity, be sure to consult your doctor before beginning yoga or any new form of exercise. Depending on your age and health, you may not be able to do the poses the way others can. By attending practices for improving, regaining or retaining general good health, a person is likely to find that some of his more specific difficulties tend to disappear. With regular and diligent practice, you can improve your condition tremendously.

Did You Know?

Teens taking yoga classes had better scores on several of the psychological tests. Many of the healing effects of yoga is clinically verified. Yoga meditation benefits both the experienced and the novice alike.

This is but a small summary of the benefits of yoga. You might be able to come up with more.

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Yoga to Solve Your Sleeping Problems

Every second echoes in heartbeat thumps and staccato white-water rivers of thoughts during sleepless, restless nights. Even keeping eyes closed is a struggle. Insomnia affects a lot of people.

There are medications, diets and habits to help a person sleep through the night. Sometimes, it just is not enough. If you have tried prescriptions, drinking alcohol before bed, homeopathic remedies, and all the other ways people try to sleep, and there is still no blissful vacation in dreamland, maybe it's time to change the way you think about sleeping.

Sometimes, we just have to take the struggle out of trying to sleep. Add yoga to your bedtime routine. Not the yoga of human pretzels and head stand. This is soft, relaxing, soothing yoga. In bedtime routines, yoga slows down the body and mind by focusing on the breath and the release of tensions in the body and brain.

Guide your body to sleep; do not keep trying to force it. Use yoga to relax the body and mind, and get good sleep.

It is so easy to start doing. Forget teachers, classes and even a yoga mat. Find a comfy place, even your bed. Start doing a yoga session by sitting with your legs folded against each other in front of you. Observe your breath, feel the tension that has collected in the muscles.

Sync the mind and the body. Imagine your bum spreading on the floor like goo. Straighten your spell. Hold your head up high. Breathe in long, deep breaths. Push your belly out. Relax your rib cage. Expand your chest outwards, but try not to lift it up into your throat. This pose is safe and supportive, which tricks your body into relaxing.

Sometimes, the restless leg syndrome kicks in. Keep breathing. Your body gets part way to feeling amazing and wants to move, to revel in this new relaxation. Let it do what it wants.

Stretch forward in forward folds. Stretch to the sides. Stretch up. Stretch your legs forward and sideways. Breathe with every motion. Get deeply focused on making this easy. Make an effort to do less. If this sitting down yoga takes twenty minutes and at the end, you feel so sleepy, you almost fall sleep right there, score. Goal accomplished.

Your breath is really the key to yoga guiding your body and mind into deep, sweet sleep. As you get more relaxed, your body and mind may start to fight it. The thoughts start flying faster than ever. Your breathing oxygenate the blood, which is a good thing, for your lungs and heart and brain.

However, all the bad habits that are keeping you from releasing, relaxing and sleeping will want to use that extra oxygen to reinforce their agenda. Their agenda is to not let you sleep. Your body is telling you it wants action. So let it have some action.

This is the point when you can start moving into a flow of poses such as cat and cow, child's pose, and pigeon. These deceptively simple poses will massage the spinal, encouragable deeper breathing and give a deep stretch to the hips.

Control your movements and your breathing. Let your attention attention focus like a laser on what really matters in this moment; your comfort, your softness, your peace.
Is not that nice? Now we are moving lightly, satisfying that restless leg syndrome.

Releasing are all those tight muscles which contribute to that restless leg feeling.

In a daytime yoga routine, you would move onto sun salutations to build strength and warmth so that you can have an energetic and productive day, but this is bedtime. Move onto the back. Let the spine, shoulders, rib cage and everything else spread wide on the floor.

Observe what is happening and use this time to find your breath again. The ultimate goal of yoga is to enter shavasana or corpse pose, in which the body lies flat on the back, arms at your sides, legs straight and palms face the ceiling.

This pose is a state of mind as well as a physical state. You may still feel some restlessness after moving to your back, so take your time. Remember, you want the body to want to relax. Follow its instincts and gently guide it into relaxation and sleepiness.

Take a few minutes right now to hug your legs toward your body, stretch them up and do some spinal twists. Stay in these poses for a long period of time, breathe deeper and quiet the mind even further.

Soon, you will find yourself gravitating towards the persistence of corpse pose. Discover yourself there; do not just order your body to do that pose.

Corpse pose is one of the hardest to get really good at. Do not worry about that. It is the easiest pose to get into. Lying flat on your back, with your eyes closed, the breath moving gently in and out of your body, this is peace.

Thoughts still flicker to life in your mind, but they do not have the same importance as they did before you started. If they are needed again, they will return. Corpse pose is about finding complete persistence, about listening to your breath and accepting your heart beat.

Ultimate personal time, it is a pose in which nothing matters, except the absolute comfort of the body lying on a soft surface. Even if there is no sleep coming any time soon, this state of mind will rest you. You can stay suspended here for as long as you like, or slowly get up and crawl into bed.

Yoga is defined by transformation of the self. Traditionally in the west, it has been about twisting into pretzels or being able to do shoulder stands. It turns yoga into a competition which does not help put you to sleep.

The sleepy kind transforms your mind as well as your body. It takes away the struggle and clears the path to an easy breezy sleep.

Do not resign to starting at the ceiling shrouded in darkness forever. Not when you can do the simplest posts for a few minutes at bedtime and crawl between the covers ready for dreamland.

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The Difference Between Yoga Practice and Exercise

Yoga is often seen as a type of exercise but in fact it is much more than that. Exercise focuses on something good – it focuses on developing physical health – in fact overall health and wellbeing – but yoga developments much more than this.

First of all let us look at the physical health benefits of yoga. The physical side of yoga develops not just cardiovascular health as in the ashtanga vinyasa yoga system and other vinyasa yoga systems, but also flexibility. This encourages joints to be protected. It is the same for various specific poses used also in hatha yoga, such as the warrior poses, which strengthen and hence help protect the muscles around the knees. Physical yoga also helps lowers blood pressure by relieving stress. Some postures such as fish pose help open up the lungs so helping more oxygen to reach through to the lungs. This helps bring more oxygenated blood to the bloodstream and the other organs.

Yoga shence offers physical health in terms of the postures practiced – but also something much deeper – and this is spiritual health.

When we practice many of the disciplines of yoga, certain chakras or energies open up. These are energies which lie dormant within each of us. We can open up each chakra by meditating, by chanting and by practicing yoga postures. This allows for confidence to increase, compassion to ignite, a feeling unity to enter, our communication to increase and all of this depends upon the chakra that we are focusing on.

Meditation is a big part of yoga practice. One of the main types of meditation used in yoga practice involves focusing on the breath. This practice allows for the mind to silence as its focus narrows more and more onto the awareness of the breath. Peace then enters and our life becomes a much happier one.

Another aspect of yoga practice that is not taught in other forms of exercise is pranayama or breath control. By slowing down and controlling the breath, many health benefits are received. One is that of slowing down the heart rate, so allowing the heart to work in a more relaxed way. Another benefit is that we enable the lung capacity to increase, meaning that more oxygen can enter the body and more carbon dioxide can leave. This automatically brings more energy.

Yoga is more than exercise – it is a whole philosophy – an awareness of the soul – its multi-faceted practice gives us teachings on humility and a true awareness of love that allows for a much deeper connection with other human beings.

In short, yoga is not just exercise but much more – exercise for the body, mind and spirit. It is a way of improving the quality of our lives in every aspect.

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Headaches: Some Simple Yoga Solutions

Headaches often accompaniment stress. Releasing some tension from your body through some simple yoga poses may help relieve some of your pain. Here are five very simple, beginner friendly posts which you can try. Try them for just a couple of minutes at the end of your work day 3 times a week. They will help get you moving a little, make you focus on something that is good for your body, and help you to wind down.

Cat Pose. Begin simply with your hands and knees on the floor in a tabletop position. Exhale and round your spine up. Inhale and return to the neutral tabletop. Do this about 5 to 8 times using your breath to lead your movement. How is this helping you? This helps to elongate your spreadsheet and separate your disks which gets compressed when you sit for long periods of time. Compression can affect the nerves which may be giving you headaches.

Eagle Arms. This takes the arm part of Eagle Pose and is especially good for relieving tension headaches. The pose also releases shoulder tension by opening the shoulders and chest. Shoulder tension can lead to neck muscle tension and sometimes headaches. You can do this either standing or sitting cross legged if you are new to yoga. Cross your left elbow over your right elbow in front of your chest. Gently try to lift your elbows up toward the sky. Hold the pose for 5 to 8 breaths with left arm over right and then switch to right arm over left.

Child's Pose. This is the fundamental resting pose of yoga. Kneel on the ground and sit on your heels. Lean forward, resting your chest on your thighs and your forehead gently on the floor. Walk your fingertips out in front of your head, lengthen the sides of your body and relax your arms on the floor. As you drop your shoulders and release tension your breath is directed towards your back. This helps push oxygen up to your neck and shoulders. Stay here for as long as you like breathing deeply and fully.

Legs up the Wall Pose. So easy; yet so powerful. Lie down on the floor near a wall and rest your legs up the wall. This allows the pooled blood in your legs to circulate easily helping reduce fatigue and anxiety. Stay here for as long as you like breathing deeply and fully.

Corpse Pose. This is usually the final pose of yoga practice. This is the time to slow down your breathing, quiet your mind, and relax your whole body. Lie with your back on the floor. Relax all your muscles by taking a deep inhale in through your nose and a forceful exhale out through your mouth. Do this a few times until you notice your muscles relaxing and your body lying heavily against the floor. Close your eyes and focus on your breathing. Lie here for as long as you want to.

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The Right Yoga Mat For Your Practice

Yoga mats are available in a variety of colors and patterns. You also have the option of thickness. A standard mat is about 1/8 inch thick and the thickest is about inch inch thick. Mats weigh as little as two pounds and up to as much as seven pounds.

The 1/8 inch mats are generally preferred for a flowing practice. They help with stability in your poses. The thicker mats are better for recreational practices. There are also thin 1/16 inch thick and more compact mats which travel easily.

They are made from different materials the most durable being PVC (vinyl). More eco-friendly mats are made of organic cotton, jute, recycled and natural rubber. Avoid mats made of natural rubber if you have an allergy to latex. The PVC mats are easy to clean, and grip the floor well. They can become slippery if you sweat as they do not absorb moisture. PVC is not biodegradable if this is a factor in choosing a mat.

Jute and cotton mats with a raised texture will help to keep you from slipping even if you become sweaty during your practice. They are also eco-friendly if that is your preference. There are also eco-friendly rubber mats that are made from recycled or a natural rubber which may also contain a natural cotton or jute. These mats are generally thicker than the PVC mats.

The cost of mats vararies due to thickness, solid color PVC, compared to different designs, textures, thickness, and material. The eco-friendly mats are usually priced higher.

Another factor often overlooked is the size of your mat. Extra long mats are available and are generally a good choice if you are tall. That way you can avoid the possibility of slipping because your stance goes beyond the length of your mat. It will cost a bit more but is well worth your comfort and stability.

Yoga towels are non-slip, absorbent and machine washable They are specially designed to dry quickly and are especially good with PVC mats.

While you are shopping around for a mat that suits your needs, you may want to also add a yoga strap and a couple of blocks which come in handy if you are not that flexible. It is certainly not necessary, but a consideration if needed for your optimal practice.

There are different styles of yoga bags that accommodate your mat and towel, blocks, strap, water, etc. or simply use a sling to make it easy to carry your mat to class.

Your yoga mat and accessories need to be suited to your comfort and style of yoga practice.


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Perform Yoga for Staying Healthy and Fit

Yoga is the latest revolution in the fitness industry that has taken the world by storm. Earlier it was believed that yoga is a thing for those that are old or have opted for sainthood. Of late, the young brigade has found a permanent place for yoga. A lot of celebs are also thoughtful about this. Alongside incorporating it within our regular fitness regime, the power and importance of this practice has been noticed and shared all around the globe. Celebs have been idolized by a younger generation and yoga has a great impact on them. The importance of yoga has increased over time; yoga constituents a lot of secrets associated to the fitness regimen followed by celebs. Yoga has a big fan following, and this involves a large percentage of the young brigade that follows the celeb interviews regularly. But, do we all know the real health benefits of yoga? The asanas tend to gain more impact when we study and understand the real impacts of yoga.

Alongside improving your mental health and stability, the asanas are bound to keep you mentally fresh. While performing yoga, you'll also be relieved from all your anxieties and stresses.

Fitness and Health Benefits of Yoga:

  • Muscular and skeletal system: Most of your muscles and bones are strengthened by various forms of workouts. This has little difference from yoga. Your muscle joints acquire more flexibility due to a consistent movement of your limbs. Pains caused by accidents and muscle cramps are relieved by asanas. Both in terms of stamina and strength, you gain a lot as you pursue these asanas for long. At the same time, it is really important for you to follow the suggestions of your yoga instructor and doctor from time to time.
  • Nervous system: Your brain receives fresh oxygen and blood through a regular practice of yoga. It is really good for your physical system. You'll be freed from much of your anger and stress as your mind functions are controlled by focused breathing.
  • Cardiovascular system: Your arteries and heart experience an improved circulation of blood as you continue performing your yogic asanas. High blood pressure can be curbed by these asanas very effectively.
  • Digestive system: Your entire digestive system and its functionality gets improved due to yoga. Your digestive tract experiences a gentle massage and your tummy loses a lot of fat due to the exercise that you follow on a regular basis. A proper digestion is boosted as your metabolic rate is fastened.

Yoga can be practiced at any age. It can be either hard core or light hearted depending on your needs. Mind relaxation is caused by the pranayams while some amount of physical movement is associated with the asanas. You'll gain an enhanced physical ability to handle unexpected situations.

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Mindfulness for Beginners – 1 Mistake to Watch Out for

Two things usually happen when people first try meditation.

1) It's too hard. You tried, but you could not stay focused. Your thoughts kept going and you decided that meditation just is not for you.


2) You tried it. It felt weird. You were able to get through the whole meditation. You may have liked it, not liked it or felt unsure that you did it right.

This is completely normal. No one ever sits to meditate for the first time and enjoys a long period of silent mind – it just does not happen. So no worries, you're doing it right.

If you are choosing a period of time to practice for and sit through the practice you are doing what you need to do.

Your mind will wander, but as long as you are catching it and bringing it back to the object you are focusing on (breath, mantra, body part, image, etc.) then you will reap the rewards.

You may want to try different types of meditation practices. Remember, you can do yoga, you can do a walking meditation, mindful eating, a loving-kindness meditation or a body scan – mix up your formal practices and see which ones you prefer.

There is one common mistake to look out for …

Marie was a client who came to me for therapy because she had a stressful job as a physiotherapist and she experienced anxiety on a regular basis. Marie had worked with a therapist in the past and learned many great skills, but she felt she needed more because she was not feeling the joy she wanted to feel on a regular basis and she did not know she was beginning to turn to food to manage her anxiety again.

Marie had always been a high achiever, as had her sisters. She prided herself on the accomplishments she accomplished and could be overly critical of herself if she made a mistake. But Marie had great insight and was willing to look deep within to see what she was thinking and feeling to try to work through it.

During our first session I asked Marie about her experience with meditation. She regularly practiced yoga and had periods in her life where she did have a sitting meditation practice. Marie told me about her recent experiences with meditating and I began to wonder if she had been using her sitting meditation time to think and explore her thoughts and feelings.

Marie agreed that she was rarely bringing her focus to her breath and that she was using that time to think things through. She decided to add time in her day to journal so she could explore her thoughts and feelings and then uses guided body scans to focus during meditation.

This is something that I hear often with people who are new to meditation. It's important to give yourself time to explore your thoughts and feelings so that when you engage in a formal meditation practice you have free space to sit and focus.

What was your favorite type of guided meditation when you first began and why? Mine was the body scan because it taught me how to let go of focus on one area and move into another.

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How To Properly Store Your Yoga Mat

Hygiene is one of the main considerations for having your own, personal, yoga mat. However, one of the shortcomings to your hygienic practice is the improper care of that very same mat.

Yoga mats can accumulate quite a bit of dirt, sweat, and grime build-up just after one use. While it is best to give your mat a spray and / or wipe down after every use, if you only use your mat at home, you should cleanse it at least once a week. Clean feet with every use will cut down on dirt and odor accumulation.

Aside from proper cleaning, folding the side of the mat that Touches the floor to rest against the side that you rest your body and face on fosters a breeding ground for germs! Follow the instructions below for the best way to fold and store your yoga mat with ease, efficiency, and to reserve its life.

Create A Clip Fastener

1) Using a needle-nose pliers, make a small loop in both ends of a large, plastic-coated, paper-clip.

a) It may be easier to bend the ends if you spread the clip apart a little bit. The plastic coating on the paper-clip allows for an easier slide against the mat and will not nick or poke holes in it.

b) Store your clip on the end or in the middle of your mat during and after use so that you do not lose it.

Fold and Store Your Mat

1) Fold one end of your yoga mat to meet the other end so that the “body side” (the side you rest your body on) is enclosed within the fold.

2) Keeping the ends together, use both hands and gently roll your mat towards the fold. You do not have to roll very tightly, but the tighter the roll, the thinner your mat will be to store.

3) Place your fingers in the center of your roled mat and, holding the fold with your thumb, slide the paper-clip between the fold and the immediate layer of the mat.

4) Allow your mat to ease to be able to balance to stand for travel and storage.

TIP: Do not roll the mat too tightly – allow it to ease a bit to allow for vertical, air flow. Air flow prevents odor and possible mold build-up if your mat does not adequately dry.

Voila! Very easy! Here's to the best hygiene practices for the longevity and health of your yoga mat.

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Prenatal Yoga: A Great Body Exercise for Pregnant Women

If you are pregnant and want to stay fit, then prenatal yoga is very useful to stay fit and keep your body in shape. These exercises keep the body keep stress-free during the pregnancy months. They boost up your mind and body. You can think that pregnancy exercises may affect your growing baby, but you are wrong. These bodily exercises create a bond between you and your baby.

Yoga enterprises of various postures. These postures help to hold your breath within the body and relax your mind. The breathing postures are very important in yoga sessions. Each posture has health benefits. During the pregnancy exercise sessions, the body becomes strong and centralized.

Starting Your Yoga Sessions

If you are doing yoga for the first time, then it is necessary to go for yoga classes and start your exercises under supervision. As you have a baby in your womb, you must take care while doing the exercise. The yoga trainer will take care of you and help you to relax. There are many postures that you should follow during the exercise sessions. If you do not get time to attend the yoga classes regularly, you can go for the first few sessions and then practice the poses at home. It is better to talk with a yoga teacher to find out which type of exercise is suitable for you. You should start your exercise classes after your 2nd trimester begins.

When you are doing the exercise, you should focus on the body. If you feel uncomfortable, leave the exercise at the very moment. You should avoid too much back bending and balancing exercises. One of the main advantages of the prenatal exercise is that your body becomes ready for the delivery. The exercises relax the pelvic muscles and open the path for stress-free delivery.

Advantages of Pregnancy Yoga

1. Develops stamina and body strength

As your baby is growing inside your body, you need lots of energy to carry the weight. The different postures widen your hips, back, and shoulders. It relieves you from pain and stress and gives you lots of energy.

2. Calms your nervous system

When you are deep breathing, the nervous system becomes calm, and you feel relaxed. The immune system and digestion system works properly, and you sleep better.

3. Connection with your baby

A pregnancy yoga session allows you to slow down and help you connect with your growing baby.

There are some other health benefits of yoga like increased blood circulation, make you prepared for labor and bring you in shape. Deep breathing makes your mind stress-free and calm. The yoga practice is very good for you.

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When to Practice Yoga – Daytime or at Night?

Whether you are a person who wake up with the crack of dawn or a night owl, the surprising news is that yoga is the only exercising system that can be practiced anytime as per your convenience. There are some Yogis who prefer practicing this exercising system both in the morning and in the evening. Some practitioners prefer performing their posture early in the morning to keep going and stay active throughout the day, while some prefer practicing yoga at night to unwind and relax after a hectic day out by practicing some restorative postures.

Choosing What's Best

It is essential for you to find out the best timing that actually works best for your own natural rhythm. Early morning practice can be beneficial which may inspire you to rise earlier, while evening practice can be helpful if you want to enjoy sound sleep after a hectic day out. Some practitioners even prefer practicing the postures in the afternoon, especially if this time suits them. There are active practitioners who even prefer practicing some postures at their workplace for relaxation and rejuvenation. No matter which time you select for practicing your postures, but ensure to stick with the ritual that you select for your daily practice sessions.

Early Morning Benefits

It is obvious that early morning practitioners wake up early in the morning as this is the ultimate time to stretch the stiff muscles which you have not used for a long night. In morning practitioners also get the chance to rev up their circulation and to have some healthy sweat before their morning shower and breakfast. Early morning practitioners often start with energizing rule that involves Sun Salutations and some other balancing and detoxifying postures. The Sun Salutation is the best way to increase the heart pumping that opens the lungs and rejuvenates the tired muscles. The back bend postures are quite energizing and standing postures keep you grounded.

Night Benefits

Most of the practitioners prefer to perform their posture at night because they believe that this timing is too stimulating for them and helps them to stay awake. Late night practitioners often select more relaxing and cooling postures that prepare them for a good and sound sleep at night. Practitioners perform forward bends with baby back bends that help them to neutralize their spine. Reclining Bound Angle postures with eye-pillow and cushions helps them to alleviate the stress level and contained twists help them to detoxify.


No matter, whether you decide to practice early in the morning or at night, it is important for all the practitioners to end their practice sessions with five minutes of Savasana or Corpse pose. If you practice this posture at the end of your practice session then definitely you mind and body will enjoy both rejuvenating and relaxing rewards from this exercising system. This post creates a peaceful, comfortable transition between your session and your day or your sleep time.

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Yoga and a Good Joint

Nothing like a well lubricated joint. A good joint will hold you in delicious zones you forgot. Seriously. Love having a strong wrap on the outside, good juice on the inside and not taking it too far. You know what I mean. Excessive pulls can quickly push you out of your happy place. Repercussions can be a pain in the joint … literally.

Thinking Green Goddess … Ganja? No man, this is about the joints in your body. Not saying you can not do yoga and the other simultaneously … but, you might be a bit more relaxed than wise. Just saying … not nay-saying. Got to focus on the joints of a lifetime … your own.

Yoga and joints. Tricky combination to balance. Do not confuse flexibility of muscles with over-extension of joints. Joints in the body connect the bones. Joints are held together by a joint capsule and ligaments. The connective tissue is stiff … yet, pliable. It is not designed to reach new bridges … muscles are. Keeping muscles around the joints strong and long stabilizes the pivotal point. Some poses of the past are not reflective of anatomically wise poses of the present. Yoga injuries should be rare; not frequent. Practice common sense as you venture new edges.

Multiple factors play a role in what you can do, should do or not do in yoga. Joint structure, ligaments, muscles, prior injuries, fat tissue levels, body temperature, gender, genetics, the weather, age, current activity level, what you're wearing … all affect range of motion. Even your emotions of the moment matter. Ligaments and tendons (the parts that connect muscle to bone and joints) are not meant to be over-stretched. Once over-extended, like taffy, not coming back to original status. Muscles, warmed up, can significantly lengthen. Done correctly, flexibility of muscles broadens and they actually start to hug closer to the bone. Practice yoga long enough and you will notice your body changing shape. It is re-containing itself as muscles hug the bone tighter.

You do not want to re-contour your joints. Try and you might be asking for a hit of an expendable joint to ease the pain. Each joint has a specific form of movement. Elbows, for example, bend or open one way. No circular motion. Same for knees. Hips, ankles, wrists give a larger range of movement. But, again … are not seeking to be hyper-extended. Hips are notorious for being tight. It takes time to get pliable. However, know all bodies are not built the same. Some are just not designed to do the splits. The alignment of the hip socket, femur bone and ligaments might not welcome such a pose. I've been practicing for ten years and am not much closer to doing the splits than when I started. Used to think I could only get 'so good' at the poses … until I realized posts are only a piece of the practice … nor, does it define your 'yoga expertise.'

It is time to stop associating yoga strictly with flexibility. Time to focus on strength and stability. Flexibility will come as the body re-adjusts to soft shifts of alignment. To practice yoga for a lifetime … which is possible … you need to strengthen the muscles around the joints. It's a win-win. You work your optimum range of motions while building or maintaining muscle mass.

Bursitis is a common ailment of the joints. It is a pain that manifests near joints. Repetitive motion, age, systemic diseases, like arthritis and diabetes, can ignite bursitis. It is inflammation of the bursa … the sac that holds fluid around your joint. It's the cushion for your joints. Cushion degenerates with age and wear and tear. Younger yogis have more 'juice' in the sack; however, like the retired folks … things start moving South or out.

The synovial fluid is a viscous (yolk like) substance that reduces friction in the joints. Kind of like the best oil for your engine. It provides oxygen and removals wastes to and from the joints. With repetitious use, it becomes thinner in density. When you hear your joints crack, it is when the synovial fluid is insufficient to fill the expanding space the joint and gas (mainly carbon dioxide) dissolved in the liquid is released to fill the open space. (that's the crack you hear when you pop your knuckles) If you're over 40, you probably have not noticed a little more popping as you get moving in the morning.

Father Time thins out the amount “oil” you have to lubricate the joints. Medical treatment via injections is an option for some people contending on the condition. As the synovial fluid thins out, the cartilage wears thin. Worn down cartilage leads to osteoarthritis. Yoga does not get the body to make more fluid. The movements and poses help move the fluid around the cartilage … keeping it moist and nourished. “Move it or lose it” mantra is for real.

If you've got people claiming every pose is possible with enough practice, listen to your body first and foremost. You're the person's got to live in it … no one else. It's a beautiful thing. See, feel, and move to your own beat. The body was magnificently designed to adapt, protect, grow, give, reproduce, and encase Love. All it needs is you to show the love back. So many ways … but, that's another day, another article.

Step on the ground … move the skin … the bones … the muscles … the organs … talk to them with your breath. Listen to them with the sense of respect and adoration you have when listening to a wise person's advice. Practice in a state of heightened awareness and you'll get the “hit” you needed. (And it was all legal … no prescription required.)

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Hatha Yoga For Beginners

There are many benefits to practicing yoga. The practice of yoga benefits both the body and the mind. Some of these benefits occur after just one class.

Hatha yoga is a form of yoga that emphasizes physical poses that can improve your memory and help improve your focus and also relieves stress. Hatha comes from the Sanskrit ha (sun) and tha (moon). Hatha's principle is uniting opposites: the sun and the moon for example.

Hatha Yoga is a good practice for beginners. All types of yoga are derived from Hatha. It consist of basic poses and terminology along with breathing techniques that you will learn and use in your daily practice.

All you need is comfortable clothing that will allow you to move freely, a yoga mat, some water and you are ready to begin. You may want to use other props such as blocks or straps which you may find helpful in certain poses.

There are many types of yoga mats available from thin, 1/16 of an inch to thicker about of of an inch thick. They are also made of different materials, the most common being PVC which is a vinyl. The most common mat used is about an 1/8 inch thick. You may want to purchase an eco friendly mat which does not contain any phthalates, heavy metals or latex.

The first thing you need to be aware of is your breath. Without your instructor advises you otherwise, inhale as you stretch and exhale as you fold or contract. Breathe while holding your poses. Do not hold your breath.

The ten most basic poses you will likely learn as a beginner are:

Downward Dog (Adho Mukha Svanasana)
Mountain Pose (Tadasana)
Standing Forward Bend (Uttanasana)
Triangle Pose (Trikonasana)
Staff Pose (Dandasana)
Cat and Cow (Chakravakasana)
Warrior I (Virbhadrasana)
Warrior II (Virabhadrasana II)
Cobbler's Pose (Baddha Konasana)
Child's Pose (Balasana)

You can find a description with photos of these posts online via various yoga websites and videos. Remember that our bodies are different. Some of us are more flexible than others. Some are stronger and some have greater balance. Whatever your ability, improvement will come with practice. Do not be discouraged if at first you can not do a forward bend and touch the floor with straight legs. The important thing is to do what you are capable of. Do a little better each time. That way you will not be discouraged and will appreciate and benefit better from your practice.


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Benefits Of Joining Power Yoga Classes

With more yoga centers cropping up in different parts of the country, power yoga is increasingly becoming a budget-friendly and viable option for many fitness enthusiasts. The following are some of the many reasons why more and more people are considering joining power yoga classes:

1. Body Detoxification

Power yoga plays a major role in helping the body rid itself of dangerous toxins. It increases internal body heat, killing harmful elements and heightening a state of awareness of the workings of the kidneys, lungs and the liver. Detoxification also increases energy levels, clears up the skin, makes the hair look shinier and balances body hormones.

2. Boosting Blood Circulation

The bloodstream continues transports oxygen and nutrients to the skin, brain and other vital body organs. When there is poor circulation of blood, various health problems such as heart attacks, insomnia, swelling in the lower extremities, stroke and fluid retention may occur. Many poses keep the heart pumping at a higher rate, which in turn improves the circulation of blood to various parts of the body.

3. Boosting Concentration

Going for classes at least 30 minutes every day improves a person's mental ability in terms of memory and mental concentration. Additionally, it is more effective in boosting brain power than doing conventional aerobic exercises. This not only brings out self-control but also helps a person carry out his day-to-day activities more successfully.

4. Improvement of Posture and Reduction of Back Pain

Various poses and workouts improve body posture and tie back pain by aligning the spine and the muscles around it. They also strengthen the abdominal muscles and improve the overall body strength, flexibility, stamina and balance, which make a person look taller and more graceful.

5. Boosting of the Immune System

Power yoga is active in stimulating the four main physiological systems that are linked to the body's immune system: the digestive, circulatory, endocrine and nervous systems. Any pose that affects at least one of these four systems positively helps strengthen the immune system.

6. Enhancement of Athletic Performance

It improves the performance of all types of athletes, ranging from footballers to basketball players and from golfers to rugby players. This is because it helps one achieve greater mental focus, core strength and stamina.

7. Weight Loss

Apart from burning extra calories in the body, power yoga also helps build lean muscle mass. In the process, it eliminates excess body weight and helps prevent obesity and other types of weight-related problems.

8. Stress Reduction

Everyone gets anxious or nervous from time to time, which drains energy resources and puts the body in a state of constant stress. The effects of anxiety or nervousness are magnified when the body does not get enough exercise because tension builds in the muscles, breathing remains constricted and the mind gets exhausted from the whirling thoughts and feelings that feed the anxiety.

Power yoga classes help an individual access an inner strength that enables him / her to face all sorts of overwhelming fears, challenges and frustrations of everyday life. A few power yoga poses, especially if practiced daily, help regulate breathing and relax the body by gently reducing tension from large muscle groups and increasing the feelings of well-being.

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Easy Yoga Exercises for Anyone

The Yoga has three levels: beginner, intermediate, and expert. Anyone, who is looking for some basic relaxation techniques of mind and body, can start from beginner level. There are a plenty of asanas in the beginner level to start with, however, it will be advisable to start from a very basic. Before moving ahead, clearly remember that there is a pattern of breathing in Yoga, and one has to observe his breath in order to take control of mind and body.

Greeva Sanchalan (Neck Movement)

Neck movement is known as 'Greeva Sanchalan' in the Sanskrit. It is a basic exercise to get rid of the neck problems. There are different variations of this asana. For all these asanas, sit relax, keep your back straight, palm placed on your knees, and close your eyes.

Variation 1.

Move your neck right, then front, and then left without moving your shoulder. You have to breathe in when you move your neck right or left, and breathe out when moving to the front. You have to do it slow to feel the movement of the neck and stretch the muscles.

Variation 2.

Move your neck far up and then down. Try to touch your chest with your chin when bringing your neck down. You have to breathe in when moving your neck up and breathe out when moving it down. Do it slow to feel the stretch in the neck muscles.

Variation 3.

Slowly move your head in a circular way. First move your head from right to left in a circular motion, and then do it in an opposite circular direction. You have to breathe in when moving your neck up and breathe out when moving the neck down. Feel the circular movement of the neck and make an imaginary circle from your head.

Variation 4.

Move your neck on the right shoulder in a way that your ear should touch the shoulder without moving your shoulder. Shoulders should be steady. This could not be easy for some people and they may feel a little stress in the neck, in that case, come back to the original position without any extra stress on the neck. Do the same process for the left shoulder. You have to breathe in when going down and breathe out when coming up.

Please remember, breathing pattern is very important to get you the maximum benefit of the neck movement exercises. Also, you have to do these movements slow to feel the movement of the neck.

However, do not do these asanas in case you are suffering from any kind of neck pain.

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10 Unspoken Yoga Rules That You Need to Know About

People practice yoga to slow and still the mind to increase mental alertness of their surroundings to achieve that “Zen” that they crave.

Obtaining that “Zen-like” state can be a little difficult when someone disrupts your flow; in short, do not be that person – here's how!

1. Do not put your mat unnecessarily close to someone else's

a. If you're a guy, think about the urinal rule, if you're a female … just try not to get in someone's personal space (well … you know what I mean)

2. Do not be a show off!

a. Nobody wants to come into class to get their mat ready and see you doing a Lotus Headstand Variation with Bound Legs … (Google that pose, it's pretty difficult to say the least)

3. Leave your phone outside of the studio

a. Yoga is one of those places where you want to be away from it all; it's hard to be away from it all when your phone is blowing up and you're paying Candy Crush during your down dog …

4. Contain your accessories

a. What I mean by this one is: 1) Do not bring a bunch of stuff in with you that you're not going to use and 2) nobody wants to step on a loose earring backing during their peaceful hour

5. Adding to number 2 …

a. If you're in amazing shape and so is your significant other, do not post up at the front of the class for all of the “non-yogi's” to see and feel horrible about.

6. Keep your voice down, even before class

a. You came in to tune the world out, not hear about Sara's new puppy and how Becky's new boyfriend is … well you get the picture

7. Keep your shirt on guys, especially if you sweat … a LOT

a. No explanation needed

8. If you're advanced as all get out … go to advanced classes – leave the beginner classes to the beginners

a. You know what you're doing, stop making beginners feel like a … beginner …

9. Stick with the class, do not wander off into your own pose-land

a. This can be quite distracting for everyone including the instructor, do not be a yoga turd.

10. Guys, do not wear really short shorts …

a. We know it's hot in there; It's called Hot Yoga for a reason … think of the children …

So now that you know some of the unspoken rules of the mat, please abide by them and keep your Zen strong. The best part is that, now that you know of all of these little tid bits, you'll see lots of people doing it during your next yoga adventure and you can be a part of the “know.”

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