Yoga Tips

Holiday Weight Loss Tips — Do They Work?

2009-11-30T18:39:00.000-08:00

The holiday season has begun. That means parties, big family dinners and sweets tempting you from every corner. So while the holiday season can be full of joyous experiences, it can also be a truly stressful time, bringing with it the fear of stepping on the scale once the New Year rolls around.

However, there's some good news: most people don't gain as much weight during this time of year as they might think. But the bad news is that the weight gained during the festive season often turns into an unwanted gift that can't be returned.

Researchers from the National Institute of Health and the Medical University of South Carolina studied 195 people and found that nearly a year later 85% of the participants still had not lost that extra weight. That means that even if you only gain two pounds during the holidays, that if you consistently do that year after year you'll be 10 pounds heavier in just five years! The study also found that overweight and obese participants gained the most weight during the holiday study, compared to others.

Even small amounts of excess weight carry risks to our health, so avoiding weight gain altogether is the smart solution. "An ounce of prevention is worth a pound of weight gain," said Dr. Samuel Klein, director of the Center for Human Nutrition at the Washington University School of Medicine in St. Louis. "Preventing the increase in weight is a lot easier and better than actually gaining weight and trying to get it off again."

Sure, that may sound like something that is easier said than done. There are no shortages of holiday weight tips being echoed throughout TV, radio and print. But still, people tend to gain some weight during the holidays. That doesn't have to be the case! Let's put some real-world reality into these tips to actually make them useful. There are reasonable ways to alter your behavior so that you can still enjoy yourself without becoming an unofficial member of the holiday weight gainers club.

Tip 1: Don't abandon your fitness regimen during the holidays.

Sure, it sounds easy enough but even devoted exercisers can fail. During November and December, time gets overtaken by holiday shopping, decorating, and family get-togethers. But just because you abandon your normal workout routine doesn't mean you can't stay fit. Schedule just 10 minutes per day for exercise. Put it on your calendar so you won't brush it aside. 10 minutes a day can be enough to prevent gaining a few pounds. Exercises to try: brisk walks, strength training with dumbbells, resistance band exercises.

Tip 2: Allow indulgences, but limit them.

Moderation is the key but in reality, how many of us can stop ourselves from eating more than one cookie or resisting all the different types of homemade deserts at a family party? The key here is to remind yourself that if you eat a piece of pie, you haven't destroyed your healthy eating for the entire day. So you can't use that excuse and allow for a free-for-all. To keep yourself in check, write down each indulgence you have. If you write it down, you will see in black and white exactly what you are consuming and that should be enough of a reality check to keep you on track. You may even want to consider posting your indulgences on a public webpage that your friends and family view. Revealing this to others may further help keep you in check.

Tip 3: Stay out of the kitchen.

For those who find joy in baking treats during the holidays, this tip doesn't sound very fun. Instead of placing police tape across your kitchen doorway, have fun baking but give the goodies away. As soon as you bake, place your items in containers. Give the containers to friends and family, or to a good cause. One option is sending them to troops through Soldier's Angels or Treats For Troops.

Tip 4: Avoid overindulging at holiday parties by eating sensibly throughout the day and avoiding the high fat foods at the buffet.

No matter what time of year, you should always strive to eat three to five meals per day. That helps to maintain a healthy weight. But that can be difficult on a good day. When the busy time of the holidays rolls around, it becomes more and more challenging. Still, with some planning, it doesn't have to be impossible. Plan one hour per week that you can take time at the grocery store and stock up on some healthy but quick foods. Try organic frozen meals you can heat in the microwave oven, roasted chicken from the prepared foods section and pre-cut vegetables.

When faced with a holiday buffet bursting with tempting foods, try this plan: first go through the buffet line and pick only the most healthy options: vegetables with a small amount of dip, cheeses, and chicken (not fried) dishes. Eat those, then wait at least 10 minutes before you allow yourself to hit the buffet line again. This time choose just two less healthy options (get small portions) and allow yourself to eat those. Wait 20 minutes and drink two glasses of water during that time. Hopefully you won't feel like returning to the buffet line but if you do you shouldn't be too hungry and therefore should have more willpower by then.

Tip 5: Strive for five-a-day. Ensure that you eat five or more servings of fruits and vegetables a day.

This proves to be challenging for most people. But, these days you can become very creative with the foods you eat to satisfy your five servings. The best options are eating raw fruit and vegetables throughout the day — bananas, apples, carrots, salad. But if that just isn't going to work for you, try out some of the new fruit-and-vegetable juice blends that give you both a fruit and veggie serving in a single glass. Also, there are fruit strips that are made of 100% fruit. You can even find snap pea chips these days. Some soups have full servings in them as well.

These 5 tips give you real world suggestions that you can do while still fully enjoying the holiday season. So, no more excuses — follow the tips and you should find yourself picking a new resolution come January. No need to resolve to lose holiday weight!

The Swing of Things

2009-10-07T22:52:00.000-07:00

Many beginners avoid Lolasana (Pendant Pose), which seems to demand the arm strength of a superhero. But don't worry. Although Lolasana requires strong arms, a couple of nifty secrets will help transform a wimpy alter ego into a dynamo. Lolasana is well worth trying because it will strengthen your arms, upper back, and abdominals. Plus, you'll feel an exhilarating sense of accomplishment if you actually manage to defy gravity and take flight.

The Pendant, or Swinging, Pose asks you to tuck your torso and bent legs (with the ankles crossed) into a tight ball, then to raise that ball and support its weight with your arms. Once suspended, the ball is rocked between the arms like a swing. The ankles are crossed one way to start, then the pose is repeated with the ankle-cross reversed.

The histories of poses like Padmasana (Lotus Pose) are long forgotten, but we do know something about Lolasana's past. According to yoga researcher N.E. Sjoman, it was once known as jhula ("to swing" in Hindi) and belonged to a system of Indian gymnastics described in the early text "Light on Exercise" (Vyayama Dipika). The Mysore Palace's yoga teacher, T. Krishnamacharya, now recognized as one of the giants of 20th-century yoga, used the classic text and probably rechristened jhula and other exercises, elevating them to asana status and changing the face of traditional yoga forever.

To prepare for Lolasana, you'll need to learn how to round your torso, especially your upper back, and to open what I call the "arm circuit."

Get Round
Start in a tabletop position on your hands and knees, with your torso and head parallel to the floor. Position your knees directly below your hips, set your hands a few inches ahead of your shoulders at shoulder width, spread your palms, and press the bases (or mounds) of your index fingers firmly into the floor.

Focus first on your back torso. On an exhalation, press your tailbone down (toward the floor) and forward (toward your pubic bone), and bow your back up toward the ceiling. Hang your head to stretch the back of your neck, but don't forcefully press your chin to your chest. Lengthen as much as you can between the tip of your tail and the base of your skull.

Spread your shoulder blades (scapulas) as far away from your spine as you can, as if you're wrapping them around the sides of your torso. Resist this outward movement by pressing your outer arms inward, as if you were squeezing your arms together. When combined, these two actions will help to further round your back and strengthen your arms.

Ideally, your back torso forms a graceful arch. I say "ideally" because there's a small patch high in the upper back between the scapulas that frequently sinks into the torso, creating a depression that works against your fully lifted Lolasana. Have your favorite yoga partner locate this area and cover it lightly with her palm.

A light touch usually helps you find and then round this elusive spot. Round this area for 10 to 15 seconds, then release back to neutral.

Armed for Action
Yogis have mapped out thousands of energy channels in the human body, but they are subtle and often inaccessible to the average practitioner. Fortunately, modern somatic pioneers have mapped a couple of dozen or so of what might be considered modern equivalents of the yogis' channels. (For more information about this interesting development, see The Thinking Body, by Mabel E. Todd, and Human Movement Potential, by Lulu E. Sweigard.) The big difference between the traditional and modern channels is that, for the most part, the latter run along the surface of the body and so are considerably more accessible and applicable to everyday practice. They help us monitor and adjust our alignment and create openness along with stability or strength.

Modern channels usually come in complementary pairs to form a circuit. Take, for example, the two channels that make up the arm circuit, which you'll use in Lolasana: The outer arm channel runs from the shoulder to the pinky (down the arm), while the inner arm channel runs from the base of the index finger back to the shoulder (up the arm).

From a neutral tabletop position, round your back again by spreading your scapulas into the resistance of your outer arms. Imagine a stream of energy running down your outer arms from your shoulders to the floor, its counterpart flowing up your inner arms to your torso. Feel how the outer-arm channel anchors you to the floor (or earth) and the inner-arm channel hoists you toward the ceiling (or sky). Hold this circuit in your imagination for a minute or two, then release back to neutral. Repeat the exercise a few times.

Belly Up
The belly is the final secret. From the tabletop position, round your back but now initiate the movement by decisively pulling your navel toward your spine and closing the space between your pubis and sternum. Counter the lift of your navel by pressing your index finger bases deep into the floor. Hold for 30 seconds, release, take a few breaths, and repeat a few times more. Now you're ready for Lolasana proper. Almost. Freud once said, "Anatomy is destiny." He wasn't talking about Lolasana, but the saying certainly applies. If you have a long torso and short arms, you're destined to use a block under each hand, because otherwise you have little chance of lifting yourself off the floor, let alone swinging. Blocks will come in handy regardless, while you develop the strength to lift into Lolasana with your hands on the floor.

Blocks for Takeoff Time
Kneel with your thighs and torso perpendicular to the floor and the blocks on either side of your hips. Cross your right ankle under your left, set the fleshy base of your pelvis on your left (higher) heel. Yes, it's uncomfortable. Try to find a relatively pleasant seat; if not, simply uncross your ankles and sit on your side-by-side heels. Save crossed ankles for another day.

Press your hands into the blocks. On an inhalation, lengthen your front torso. On an exhalation, ball your torso up, lift your knees away from the floor but keep your feet on the ground. This modified Lolasana, with the feet still on the floor, can substitute for the full version for now. Hold for 15 to 30 seconds with your head in a neutral position. Release your knees to the floor, take a few breaths, recross your ankles, and repeat.

Swing Yourself
If you felt reasonably confident with this modification, then you're ready to tackle the full version. Do what you just did, but this time try to lift the shins away from the floor as you lift your knees on the exhalation. Here's one more secret (assuming the right ankle is crossed below the left): In the ready position, lift your left knee off the floor, then when you exhale into your ball, push that knee downward, using the right ankle as a fulcrum, and squeeze your right shin firmly up. The left leg will act like a lever to lift the ball of your body away from the floor.

This time hold the pose as long as you can—don't be surprised if it's only a few seconds—and don't try to swing unless you feel fairly stable. Then release and repeat as before, reversing the ankle cross. When you're finished, you might want to sit on your heels, press your palms to the floor just behind your feet (fingers pointing to your toes), lean back, and lift your chest. Hold for 30 seconds to a minute, then sit upright on an inhalation, leading with your heart.

Lolasana can be discouraging, but with diligent practice you'll develop what you need to do the pose: arm, wrist, and belly strength. Lolasana is also a valuable preparation for more advanced arm balances like Bakasana (Crane Pose). If at first you don't succeed, remember what Krishna tells Arjuna in the Bhagavad Gita: On this path no effort is wasted, no gain is ever reversed.

Contributing editor Richard Rosen's most recent book is Pranayama: Beyond the Fundamentals (Shambhala, 2006). He lives and teaches in Northern California.

Sneak Workouts Into Your Busy Fall Schedule

2009-10-07T22:43:00.001-07:00

The end of summer is within distance. You may be enjoying the season so much that you don't want to admit that, but the truth is that autumn will be here quicker than you think.

With autumn often comes busy days. This is particularly true if you are returning to school or you have children that are. With the extra-curricular activities that come with school, you probably find it difficult to stick to your workout routine, at least until your new fall schedule becomes commonplace for you.

So, while fall is often a time when more people eventually head to the gyms, there is often a period of a few weeks where workout routines get completely abandoned. Rather than punish your body for your hectic schedule, find a way to sneak a little bit of physical activity in. Try some different, fun workouts rather than the standard treadmill and gym machines. Here are a few ideas to get you started:

Check out a local bike path, walking/hiking trail or lake. Go once or twice a week for just an hour and burn some calories the fun way — by biking, walking, rollerblading, or even canoeing.

Play a sport. Maybe you enjoy the traditional games like volleyball, softball or soccer. Or if you don't feel you have the skills for those games, try something different. How about a game of ultimate Frisbee with friends at the nearby park? When's the last time you tried shuffleboard or bowling? Or, even try something in your back yard. Go to your local sports store and you'll find loads of different backyard games that require little athletic skill yet keep you on your feet and provide a group of friends with an afternoon of laughs.

Do you or your spouse have a honey-do list that's been collecting dust? Check it out and you'll surely find some activities that will burn some muscle and increase your heart rate. Outdoor options that require pulling weeds or raking definitely fit the bill. Also, cleaning out a garage or painting a room can offer great benefits.

Organize a charity event. Helping others makes us feel mentally good. A great way to both help others and simultaneously yourself is to organize an exercise-related charity program. This doesn't have to be complicated or time consuming. It can be as simple as getting a group of neighbors together and agreeing to walk X miles on a given day. Then ask other neighbors to donate a small amount to support your walk. All the money that you raise can be given to the favorite charity of your group.

Sound and Silence

2009-08-18T20:32:00.001-07:00

We can approach the making of our postures as a creative act, bringing them to life with our breath and our intent, just like a musician brings music to life. A musician sits in a silence that holds only the intent to play before she brings the music up out of that silence with her muscles and breath. The sounds of the music unfold through time until at some point the musician lets the silence return. But the silence is different, deeper. It holds more.

We start our poses from a place of stillness. Our postures unfold through time as movements of flesh, bone, and awareness as we move through many different patterns of being, experiencing different aspects of who we can be, like the different sounds of some internal orchestra. As in life and in music there is an end to the process of a posture practice. Traditionally it is the pose of stillness and silence: Corpse Pose.

In Savasana, we allow the sounds of our postures to fade away. We temporarily give up our power to create and set our instrument upon the ground. In the end all that remains is a great flying stillness. An abiding glory nestled inside the sweet sound of our breathing.

On your mat this week imagine that all your sensations in the poses are actually sounds. From your lower body bring up the base notes that come from the earth beneath you. With your chest and arms let out the melody of your creative expression. Allow your head to be free, flowing with the score, as you adjust, watch, and surrender to the beauty of the music being created. Relax all your muscles. Imagine yourself a musician in a great and sacred hall. Your time of play is done. You are resting. All heads are bowed in reverence to the silence.

The Power of Positive Thinking

2009-07-28T20:17:00.000-07:00

At the weekly office meeting, you find yourself complaining you have too much to do and not enough time. This lament is strangely familiar—perhaps because you and your co-workers voice it every week. And yet week after week nothing changes. Instead, your creative energy and morale plummet. What's a frustrated worker to do?

Shift your perspective, advises Sue Frederick, the author of Dancing at Your Desk: A Metaphysical Guide to Job Happiness and BrilliantDay: 7 Quick Solutions to Turn Your Day Around (Frederick Malowany Publishing, 2004). "Focusing on problems brings you to the low end of your energy continuum," explains the longtime meditator. "Start thinking about solutions, and your energy shifts."

Frederick says an energy continuum is like a fuel gauge: Positive thinking brings you to full, where you're creative and happy, while negativity inches you toward empty. "People feel empty at work because they're addicted to feeling like victims," she says.

Frederick, who coaches corporations on how to boost worker morale, says an easy way to cultivate a positive outlook is to suggest three solutions to every problem. No matter how wacky, they'll automatically begin to raise your fuel gauge and open your mind-and maybe even your boss's-to new possibilities. And that's when genuine, innovative solutions can be found

Swine Flu, Avian Flu and the Neti Pot

2009-07-14T23:11:00.000-07:00

First it was SARS; then Avian and now the Swine Flu! Wonder what's next?

It seems - more than ever before - that the solution lies in prevention OR to state more accurately, "creating the conditions for suitable prevention".

Washing hands, wearing masks etc. are all right but very limited in their approach. The first point of spread seems to be clearly related to inhaling the virus through respiration and ingestion in general.

It would make obvious sense to keep the respiratory system and nasal linings primed up, so that the immunity cells lining the mucus membranes are ready to face the onslaught at the first step.

The virus at the first stage is weak and our bodies ARE CAPABLE of neutralizing it. But what happens is that our bodies are not working at optimum capacities. The nasal linings themselves are accumulated with dead cells and mucus that prevents the immune cells from detecting the initial intrusion. With time, the virus multiplies - in fact, faster by breeding on the dead mucus and cells - and by the time the immune cells realize it, its too late and the immune system lies overwhelmed.

The obvious thing - which sadly, most people fail to understand - is to keep our defenses alert at the first sign of intrusion. We really don't have to do much more; we're blessed with a wonderful self preserving system, which would take care once this is done.

Where does Jala Neti come in?

Jala Neti and the Neti Pot, has been used increasingly over the years to keep sinus infection away. It has had remarkable results as borne out by various validations worldwide.

The principle remains the same - Neti keeps the nasal lings and the deeper naso-pharynx linings primed up, preventing the settling and multiplication of foreign viruses.

Neti has had remarkable success on the sinus front as well as for various disorders of the eyes, ears and throat. It remains a wonder why it has not been adopted as regular a practice as brushing one's teeth.

Perhaps, this latest scare would help people try out the Neti Pot for themselves and discover the age old truth of - "keeping one’s own house in order to ward off the external threat"!

That's Using Your Head

2009-07-01T00:57:00.000-07:00

Do-it-yourself Ayurvedic head massage stops stress and stimulates healing.
By Narenda Metha

Do you often come home from work feeling tired and worn out? You have the power to melt away pain and relieve stress in your own fingertips by giving yourself an Indian head massage.

Massage has always played an important part in Indian life, mentioned in the earliest Ayurvedic texts that date back nearly 4,000 years. When used in conjunction with herbs, spices, and aromatic oils, massage can encourage the body's natural healing abilities.

Indian head massage supports the nervous system by alleviating stress; stimulates the lymphatic system, encouraging the elimination of toxins; helps break down muscle knots; relieves chronic neck and shoulder stiffness; increases oxygen uptake in tissues; and improves circulation. Head massage can also be used to stimulate hair growth, improve concentration, and relieve migraine pain.

Begin by choosing an oil. Sesame, mustard, almond, coconut, and olive oils are most commonly used. Massage the oil into your head, starting from the sides and working towards the top. Work your way toward the front and back of the head. Gently massage the whole head with your thumbs and fingers.

Grasp fistfuls of hair at the roots and tug from side to side, keeping your knuckles very close to the scalp. Squeeze at the temples with the heels of the hands and make slow, wide, circular movements. Look down slightly and massage the back of the neck by squeezing and rolling the muscles. Begin at the top of the neck and work your way down, first with one hand and then with the other hand.

Place the thumb of your left hand under the left occipital area (base of the head) and the thumb of your right hand under the right occipital area and relax the tight muscles by using friction or a rubbing movement.

Place your left hand on your right shoulder near your neck. Using medium pressure, gently squeeze the shoulder muscle that starts at the base of your neck. Work your way outwards along your shoulder to your arm and then down as far as your elbow. When you reach your elbow, go back to the base of your neck and do this twice more. Concentrate on squeezing the muscle tissue.

Now place the flattened palm of your left hand beside the base of your neck on the right-hand side. Rub along the top of your right shoulder and continue down your right arm where you squeezed the muscles before. When you reach your elbow, go back to the base of the neck and repeat the action twice. Change arms and work the other side.

Finally, rub lightly with your hands all over the head; extend this movement to cover your face. You can use these movements without oil. If possible, allow a few minutes afterwards to relax.

Adapted from Indian Head Massage: Discover the Power of Touch by Narenda Metha (Thorsons, 1999)

Setu Bandha Sarvangasana: Supported Bridge Pose

2009-06-16T21:04:00.000-07:00

Pronunciation: SET-too BAWN-duh sar-van-GOSS-uh-nuh

Translation: In Sanskrit, Setu means dam or bridge. Bandha means lock or bridge, Sarvanga means support. Asana means yoga pose. Setu Bandha Sarvangasana is Supported Bridge Pose in English.

This posture is a relatively simple, but still exhilarating, backbend. It is can be safely practiced by beginners yet also benefits experienced practitioners.

Doing the pose brings flexibility to the spine and calms the nervous system. Practice this pose and enjoy both physical and emotional benefits. The pose will also help prepare you for deeper more intense back bending postures.

"Backbends are rejuvenating. They give energy and courage and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert."
B.K.S. Iyengar, "Light On yoga"

Technique:
Lie on your back centered on your mat. Bend both knees and bring the feet up as close to your buttocks as possible. Place the feet on your mat hip width apart. Position your palms facing down aligned with your hips. Lie supine, facing the ceiling with an extended neck. The long extended neck that is best for Shoulderstand (Sarvangasana) should also be maintained in this pose.

Movement of the Pelvis:
In this pose as in most backbends it is important is to tuck your pelvis. To do this, start by extending your buttocks down towards your back knees. Then, tilt your pelvis by bringing your tailbone forward and up through your legs toward the pubic bone. Keep this pelvic tilt throughout the pose. It protects against unhealthful collapsing the lumbar vertebrae in your lower back during back bends.

Inhale and lift your hips then your lower back off the ground. As the pelvis ascends it should also move slightly forwards towards your feet.

Keep your feet parallel or slightly angled with the balls of the big toes closer to each other and the heels slightly more apart. As you raise your pelvis you may experience a tendency to reposition the feet to a different angle so that your big toes move away from each other and your heels move towards each other. Avoid this tendency and keep your feet planted firmly on the mat.

There is also a tendency to roll the upper thighs out and separate the knees as you raise the pelvis. This puts stress in the knees and brings your buttocks towards each other. Bringing your buttocks together interferes with your ability to keep the coccyx moving up between them. Separating the knees and rolling the outer thighs out are unhealthy movements. They can cause stress in the lower back. To counteract these unhealthy movements roll your inner upper legs down towards the floor and keep the upper legs parallel with each other throughout the pose. Do not allow your knees to "float" apart. We suggest using a strap around your lower quads just above your knee if your knees do move outward in the pose and you cannot stop them on your own.

Keep lifting the hips so that the mid back and upper back come off the mat. Lift your sternum and open it forward. Maintain the pelvic tilt action with the tailbone moving up towards the pubic bone to protect your lower back throughout.

Movement of the Arms and Upper Torso:
Initially your arms are positioned lying on the mat at your sides. As you come up into the pose also keep your arms parallel and extend them towards your feet. Come up as high as possible onto the tops of your shoulders. The more you come onto the tops of the shoulders, the better the back arch you will be realize in the pose. Throughout, continue to activate and extend your arms and hands towards your feet. Place your palms face down on the floor, or interlace your hands and bring them toward your feet with straight arms. Alternatively, do the variation shown in the photo with a strap as explained later in this article.

The support of the weight of your body is on your two feet and two shoulders.

In the pose lift your sternum forwards. Keep a long extended neck. Meanwhile bring the inner shoulder blades up and toward the chest as you roll on top of your shoulders. Extend all parts of your spine to achieve a deep symmetrical arch. Have a long abdomen with a long extended spine.

Some do the pose and look like a triangle with their body in a slanted straight line from head to pelvis. You don?t want to look like a triangle from the side view of your body! Work on achieving a nice spinal curve with lifted sternum. Keep the tailbone tucked forward and upward with a long sacrum, protecting your back.

Keep weight on the insides of your feet as you use them to get more height in your pelvis while simultaneously opening the sternum forward and increasing the arch in your spine.

Hold for the pose for half a minute and longer while taking a number of slow deep breaths.

To come out of the pose, gradually lie down on your back with knees bent, placing your sacrum on the floor. The top of the spine touches the mat first, with each vertebrae descending one by one, keeping a long spine in the process. Slide the feet forward so you are lying down in Savasana or Corpse Pose. Lengthen your back as you lie there and rest.

Repeat the pose again a number of times. Backbends deepen with repetitions.

In your back bending practice, try preceding Setu Banda Sarvangasana with Bhujangasana or Cobra Pose. You may follow the pose with Ustrasana. If your practice includes Urdhva Dhanurasana, you will find that Setu Banda Sarvangasana to be a good preparation for Urdhva Dhanurasana.

Variations:

1. Use a yoga strap, one end in each hand and around the front of the ankles. Tighten more when you are up in the pose and it can help your lift and curve of the spine by providing traction. Be careful to keep the feet under the knees, with shins perpendicular to the floor. Lengthen the upper legs and make a visible curve in your spine with a lifted sternum and pelvic tilt as previously described.

2. If you are able to reach your ankles in the pose, grasp them and then use your arms and legs to help in obtaining more opening in the upper sternum.

Benefits:
Enjoy the stretch for the chest, neck, spine, and hips as it strengthens back muscles, spinal muscles, buttocks, and hamstrings.
This pose helps calm the brain and central nervous system, a stress relief and good as an antidote to depression.
Your abdominal organs are stimulated and digestion enhanced.
*Lungs and thyroid
Women with menopausal symptoms may find relief.
The backbend lessens your aches in the back and head. Back muscles lengthen and strengthen and it is preventative for back pain in some cases.
Doing the pose prior to bedtime can help you sleep at night if there is insommnia.
Like many poses, it increases your blood circulation.
Do the pose supported on a Setu Bandha bench when menstruating, and it is restorative.
It may be therapeutic for asthma, hypertension, osteoporosis, and clogges sinuses.
Your 4th and 5th chakras open and move energy better after doing this posture.
Legs get a workout in the calves, quads, and hamstrings.
Your lungs, and lung capacity are increased.
Stiffness in the back, shoulders and ankles are alleviated.
The pose may give relief of abdominal cramps.
Women can do this pose as therapy for a prolapsed uterus, and it regulates menstrual flow.

Contraindications/ Cautions:
Do not do this pose if you have neck injury. Do not do this pose late in pregnancy.
Do not do this pose with knee injury. A folded blanket or blankets would be useful if
you have tight shoulders or neck in a way that you would use them in Halasana. Use them under
guidance of a teacher. If you have back pain or injury, please consult your experienced teacher to teach you.
Always listen to your body and stop if it hurts.

　

The Grounded Traveler

2009-06-10T00:20:00.000-07:00

Establishing a rhythm is easy at home, where you control your schedule and can settle into a comfortable routine. But when you're traveling (for business or for pleasure), that rhythm is disrupted, which can throw you off-kilter. To set yourself at ease on any journey, learn how to ground yourself.

Staying grounded away from home really comes down to being mindful and centered regardless of changing environments, time zones, and meal plans. "It means finding a relationship between your brain, body, and breath that disconnects you from the past and future but aligns your energy in the present," says Lawrence Biscontini, manager at the Wyndham's Golden Door Spa in Fajardo, Puerto Rico. "When you're grounded, you breathe well, digest well, and concentrate on the present well."

In other words, you enjoy each moment to its fullest. While that can be tough on the road, you don't have to nix travel plans and cling to your regular schedule. Instead, try these strategies.

Create a harmonious space. Cluttered surroundings can make you feel unbalanced and anxious. Unpack your belongings as soon as you arrive and take the time to arrange your room so it feels comfortable. Buy flowers or set up personal photos. "You'll feel like you're at home rather than coming and going, which will keep you in the present," says Nina Molin, M.D., an Ayurvedic practitioner and staff physician at Canyon Ranch in the Berkshires, Massachusetts.

Invigorate with oil. Like candles, essential oils stimulate the sense of smell, which can influence how you feel, Molin says. Ayurveda prescribes lavender oil for vata imbalance, jasmine or sandalwood for pitta, and eucalyptus for kapha. Add two drops to a bath or mix a few drops with almond, olive, or sunflower oil and massage into your skin.

Light a candle. When Biscontini travels, he sets an aromatherapy candle on the bedside table. "The cities change," he says, "but the candle gives me a constant." To refresh your senses and calm your nerves, try one scented with lavender, lemongrass, or musk.

Detach from results. It's natural to harbor dreams of perfection when you travel, because you've invested time, money, and effort. But when the inevitable mishap does occur—like missing a connecting flight, getting sick, or being stranded without a hotel reservation—yoga philosophy can help.

So what would Patanjali do? He'd probably remember the second of the eight limbs of classical yoga, the niyamas (observances). Cultivating two of the niyamas in particular, Ishvara pranidhana (the practice of surrender) and samtosha (contentment), can help remind you that oftentimes, the joy is in the journey, whatever unexpected form it may take.

Modify Your usual yoga Routine. You may not have the time, space, or energy for your full yoga practice, but sticking to some form of it will make you feel better. Try to meditate for a few minutes, and practice mostly standing yoga poses. As Kathy Sprague, Canyon Ranch's mind-body coordinator, reminds us: By grounding your feet, you'll automatically feel stable.
　

Some of the Fascinations of Bikram Yoga

2009-06-02T19:22:00.000-07:00

There are many reasons why a person should use Bikram Yoga. The benefits to be gained from this practice can totally change your life. It is pretty amazing how Yoga can ignite your life and change your perspectives.

Bikram Yoga is most widely known as the hot Yoga. It was also called the Bikram Method which aims to build your mental and physical strength. Enhancing your flexibility and balance is one of the characteristics covered by this ancient art.

Bikram Yoga has roots in Hatha Yoga which was originally designed to heal the mind and the body. A man named Bikram Choudhury was the founder of Bikram Yoga who was a very seasoned Yoga practitioner. He developed his unique style after experiencing an injury in a weightlifting accident. Through determination, he discovered some healing benefits while practicing some exercises. Many have proven these benefits since then and thus the practice was passed on with many people continuing to practice it on a daily basis.

Many people practice Bikram Yoga for healing purposes and physical therapy. This type of Yoga has proven to be helpful in bringing holistic benefits to those who believed in its effectiveness.

In fact, one such patient who had suffered a knee injury began to practice Bikram Yoga and just six weeks after continuous practice, his knees show remarkable progress. Many difficulties and pains that he had suffered were all disappearing.

In order to be successful with the healing process of Bikram Yoga, devotion is needed. There are some who do not believe in its benefits. However, what they do not realize is that Bikram Choudhury developed Bikram Yoga with the help of science. Scientists from the University of Tokyo University Hospital have proved that Bikram Yoga has significant medical benefits. Some of its benefits include the repairing of tissues and helps in curing chronic ailments.

These findings and benefits were presented at the International Medical Conference in the year 1972. It was stated that Bikram Yoga has the ability to affect the body internally. The poses and pressure replenishes the cells and the flushing toxins in our body. It also oxygenates blood throughout the body to help keeping it clean and healthy.

While Bikram was on his research at Tokyo University, he discovered that the healing process takes place when all the body systems are functioning well, conditioned and strengthened. If the body is weak, applying the practice and healing method will be difficult to obtain.

Bikram has come up with twenty-six posture exercises which are to be practiced every day. In doing so, treatment in the body can be easily obtained. Some poses are accumulated with the combination of the western and eastern disciplines in Yoga which focuses on the stretching of the muscles, tendons, organs, nerves, glands and ligaments.

The different postures have connections and each of it precedes a posture that is helpful in treating the body effectively.

Anyone who wants to do Yoga can use Bikram Yoga. It chooses no age at all. This type of Yoga works with a tourniquet effect which includes balancing, stretching and creating pressure which is all done at a same time to keep a good blood flow to all the parts of the body.

Thanks to Bikram Choudhury, we can now have solutions to some of our medical problems. Always remember that dedication and devotion to Bikram Yoga is the main ingredient to staying healthy.

Yoga in Practice: Speak with Mindfulness

2009-05-26T20:32:00.000-07:00

Within the average Yoga class, or ashram, the principles of mindfulness are mentioned for the benefit of Yoga students, their friends, and the people they associate within the course of a day. Mindfulness is living in the moment, and putting the wisdom you have learned, during Yoga class, into practice.

Therefore, mindfulness is carried into everyday situations. What good is learning Yoga, if you cannot apply it to "real life?" If all you learn, in your Yoga class, is postures, then you have missed out on the vastness of Yoga and its many aspects. With that said, we will discuss the aspect of mindfulness, as it applies to our communication with others.

Whenever, you engage another person in conversation, always think before talking. This may sound simple, but everybody knows someone who does not think before talking. Hence the saying, "Putting his/her foot in his/her mouth." Children do this, but it is innocent, and they do not yet understand all the rules of etiquette.

Your mind has many random thoughts, and there is no need to expose them to the world. Good politicians, sales people, and diplomats are masters at saying enough to stay out of a conflict, but still manage to get a particular point across. What is the technique they use? In a "nut shell," it is mindfulness.

Try to avoid conversation when you are not focused, tense, or not in the present moment. If a situation seems potentially volatile, you should pick the time to engage the other party in conversation. Set the tone of the conversation by using a relaxed approach and listen carefully.

When you maintain an air of good will and positive
thoughts, it becomes difficult to pursue a conflict with you. Be aware that when you slow down and relax, most people will respond the same. Therefore, you can control a meeting by radiating thoughts of kindness. You do this by showing respect and thinking positively about the other person, despite your differences.

There are exceptions to every rule, and we do not endorse complete surrender, unless you are wrong. However, when you listen emphatically and are fully present for the other party, you will most likely resolve, or avoid, a conflict.

All of us need to learn to laugh at ourselves and develop a sense of humor. This will give you a completely different perspective of yourself, and you won't worry about feeling embarrassed or making a mistake. This perspective will also allow you to be mindful of yourself and your words.

If you take the time to speak with gentleness, mindfulness, and loving kindness, the world will respond in kind. At the same time you won't waste energy defending your ego. Always remember the old saying, "Life is too short to waste time fighting."

What is the Role of Yoga Wear?

2009-05-19T19:27:00.000-07:00

Although yoga has been teaching a spiritual union for centuries, there remains a need to eliminate distractions that is a needed aspect of freeing the mind for meditation and poses. This means locating a peaceful place free of distractions, assuming a pose that allows good breathing techniques and a relaxed position. One also needs to wear clothing that will breathe with you, move with you and do it all without uncomfortable distractions. That is the role of yoga wear.

yoga as a discipline is a creative force. Before deciding on the yoga wear you be acquiring, take a look at the branch of yoga you will be studying. Some types of yoga emphasize easy movements and meditation. For this type of yoga, the practitioner might prefer yoga wear that is warm. Notwithstanding, Bikram or Hot yoga is performed in a room not less than 95 degrees. Practitioners of this chosen kind of yoga will naturally require yoga wear that is light weight and won't cause chafing when wet.

One types of yoga come from the school of Vinyasa yoga. These types concentrate on the movement from one pose to the next. It is a form that results in cardiovascular rewards however puts a lot of demands on the yoga wear. It must be comfortable Howbeit moving with you and never impound movement. Ashtanga and Power yoga belong to this chosen kind of yoga.

Hatha yoga, however, emphasizes a gentle and slow-paced movement. It is great for beginners who want to concentrate on learning the poses While using the breathing techniques. Any comfortable label of clothing will do after all beginners may like to get some yoga wear that bears a yoga emblem to get into the acceptable frame of mind.

With the advent of online shopping, locating just the right kind of yoga wear is as simple as assuming a meditative pose. Make sure that you take your measurements before shopping to ensure that the gear will fit properly. Your yoga wear should be washable of course and be made of the fabrics you find many comfortable. If you would like to resemble the rest of your yoga class, ask for help in finding out similar outfits. After all, " yoga" means "union." You shouldn't feel like an outsider.

yoga is a discipline that need to touch every part of your life. While seeking for exercise gear, take a look at clothing you can put on over your yoga wear as well as clothing that reflects the yoga philosophies. A shirt with the Om symbol that can be worn anywhere will help you take your yoga with you.

Supported Pigeon Pose: Salamba Kapotasana

2009-05-14T22:58:00.000-07:00

Pronunciation: saw-LAWM-buh KAH-put-AWS-ah-nuh

Translation: Salamba, in Sanskrit, means, supported. Kapot translates to Dove or Pigeon, and asana means pose as in yoga pose. Thus, Salamba Kapotasana is Sanskrit for Supported Pigeon Pose.

Introduction: This is a hip opening pose that is an antidote for tight hips. The buttocks area has strong muscles which are the hip rotators and flexors. These muscles are stretched and extended in Salamba Kapotasana.

In the pose the back leg hip rotates to the rear the front leg hip rotates forward. Thus, the pose ”opens” your hips and you experience their rotation in opposite directions. As you build a regular practice of Salamba Kapotasana your hips will become more “open” and have smoother and wider and easier rotation and range of motion. You can imagine your hips as a metal ball in a socket being oiled to find ease. Over time, practicing the pose will feel progressively better and you will bring that ease into your everyday movements.

Modern life with extensive sitting in chairs often makes ones hips less open and flexible than they could be. Conventional activities like walking and even running and biking can be wonderful but they don’t open your hips in the way that yoga hip opening poses such as Salamba Kapotasana can. Add Salamba Kapotasana, working slowly and mindfully, to your regular practice and enjoy increased freedom of movement.

Technique:

There are a number of ways that people start assuming this pose. Choose the one that seems to work best for your body.

One is to start kneeling on your mat. Then, bring your left leg back so that it extends straight behind you with your left knee facing the mat. Now, place your right leg on the mat in front of you with the heel below your left groin.

Another is to start seated on your mat with your legs stretched out in front of you. Then, bend your left leg and bring your left heel in as close to your right groin as possible. Place your hands on the mat by your hips with your palms down on the mat. With the support of your hands, lift up and swing the right leg out, around and behind you. Extend and straighten the leg. The center of your right knee should face and touch your yoga mat.

Or, you can start with your legs extended behind as in Bujangasana, the Cobra Pose. Then bend the left leg and swing it in front of you positioning it so that the left heel is under the right groin area.

After assuming the initial pose using one of the approaches described above, use your arms and hands to help keep your balance. Straighten your arms and simultaneously elongate your spine.

This pose has a pretty backbend that isn't especially deep. Because your pelvis is slightly lifted your own weight and gravity elongate your lower (lumbar) spine and helps to protect your lower back.

Feel the connection with your long spine through the extended back leg (through the inside of the leg all the way to the toe) and the front bent leg. Play with your balance with the arms pressing, keeping long and extended. Open the shoulders and chest and lift your sternum proudly.

Bring the foot away from your groin and up a bit forward toward the front of the mat so that your shin becomes parallel to the top of the mat.

Listen to your body and only go as far as feels comfortable. You will gain stretch over time and repetition. Keep the hips level throughout your work in the pose. Continue to work on opening the hip joints by descending your pelvis toward the mat without either hip sinking lower than the other. If the stretch is too uncomfortable, place the hands more in front of you to make it easier. Likewise, move the hands behind you a bit to make the stretch deeper and more difficult.

For many this is a very intense pose. If it seems intense to you, observe and bring awareness to the places you feel the stretch. This helps you open. It also helps your reaction to the intensity of the pose become more manageable. Send your breath to your hips where you feel intense stretch.

Listen to your body throughout the pose. Do not do something that causes you unhealthy (burning) pain. If you feel such pain, stop doing the pose or find a way to make it less intense by moving out of it a little (bringing the hands forward on the mat and pushing yourself upward with your arms).

For safety, always listen to your body in yoga whether you are in a class or at home.

Hold the pose for 5 to 10 full breaths. Relax into it.

Addition and Variation: Next, walk your hands forward, with your arms over your front leg and lean forward onto the floor. Bring your navel forward in the direction of your front shin and beyond. Only go as far as feels comfortable. Depending on your flexibility and stretch this variation may come more easily by using a prop such as a bolster under your chest or by simply leaning onto your elbows and forearms that rest on the floor. You eventually will descend low enough so that you can place your arms chest on the floor and your front leg that is bent on the floor. Your front leg will “want” to start with your foot close to your body. But once you have descended into the pose you can gradually bring your foot forward until, eventually, the front shin is parallel with the front of the mat.

Make your spine long, especially the lower spine as your release into the pose allowing your own weight and gravity to help your descent. Stay for 3 to 5 breaths in this variation working deeply in your hips throughout.

When finished with this forward bending variation, gradually walk your arms up so you are sitting up. Use your arms against the floor for leverage and support as you bring your legs to the front. Sit cross legged and rest a breath or two.

Then do the pose on the other side as described above this time putting your right leg in front of you.

Beginner’s Tips: Allow your breath to work for you. Send your breath to your hip and release. Take your time and let persistence and a calm, equanimous mind work magic on your body mind. Play with the stretch by adjusting your hands and legs while you breathe. Keep the waist long.

Advanced Variation: Eka Pada Raja Kapotasana may be done after the basic Salamba Kapotasana and before the Addition and Variation of the pose as described above.

Suggestion: Try this pose as part of your vinyasa (yoga flow) practice as you transition from posture to posture. Move from Downward Dog, Cat Pose, Lotus or Half Lotus Pose, Dandasana Staff Pose, or Baddha Konasana into Salamba Kapotasana. It is versatile in that it is easy to transition to, and also very beneficial.

Benefits:

Opens the hips and makes them agile with rotation, extension and flexion.

Helps the muscles, tendons, and ligaments stretch and gain increased circulation.

The front leg's knee gets stretched.

This helps your posture by helping open important major muscles and muscle groups.

Because hip flexibility is an important factor in feeling good while moving, Salamba Kapotasana helps you move more easily whether walking, sitting, running, doing yoga or something else.

Helps you have a better feeling back.

Caution and Contraindications: This pose is contraindicated after recent hip replacement or surgery and hip injuries. Be careful of your wrists especially if they are sensitive as the pose requires some flexion in those joints as you push yourself up also put weight on your hands.

　

Yoga - The Solution for Insomnia

2009-05-08T01:09:00.000-07:00

At one time, or another, all of us have experienced insomnia for any type of reason. There are times when lack of sleep just can't be helped, such as: the loss a loved one, going through a divorce, and losing your job.

These are some of life's serious crisis situations, where we have to let time heal, and try not to fall apart in the process. Some of the solutions below will help insomnia, but they will not heal grief.

However, if you are continually staying awake over trivial matters, these solutions will aid you to get a good night's rest. Remember - not every solution will work for everyone, so try the easiest ideas and make them fit into your lifestyle.

Do you have one or more problems, on your mind, that are troubling you at bedtime? If so, write it down and leave it on the kitchen table where you sit in the morning. This is a form of compartmentalization, where your subconscious mind works on a solution, and you and your conscious mind get some needed rest.

You will be surprised what happens the following morning. The problem is much less important or your subconscious found the solution. This technique is so powerful that many successful people use it, even when they don't really have a problem. This keeps you organized, on a daily basis, and you will get more accomplished in life.

That leads into the next idea, which is establishing a daily routine. Your body has a natural cycle, and most of us ignore it. Modern humans are more out of tune with their bodies than ever before, so we have to get back to basics and design a schedule for all tasks - including sleep.

You should exercise every day, but your exercise routine should end two hours before bedtime, at the latest. This allows your body and mind "cool down" time. If you can exercise earlier in the day, feel free to do so.

Exercise will give you extra energy during the day, and help you get a good night's sleep, when you need it. If you don't exercise, don't feel alone, but do take action. Gentle Yoga postures are a great way to start.

If you find the right Yoga teacher, you will learn controlled breathing (pranayama), stage-by-stage relaxation, and meditation. Each is a powerful technique for winding down before bedtime. You always practice controlled breathing with either, stage-by-stage relaxation, or meditation. Some people practice stage-by-stage relaxation in bed and fall asleep in the process. This is not a bad thing, if your ultimate goal is to fall asleep.

Now let's look at a few other ideas, such as alcohol and hidden caffeine. Alcohol has a way of getting you to sleep, but sleep is often interrupted during the night. One suggestion, if you enjoy drinking: Have one small drink; preferably wine, with your meal.

Caffeine is in coffee, many teas, many sodas, and a variety of other drinks. Drink water later in the day, and give your body a rest from caffeine.

Here are a few actions to take before bedtime: Eat very light, read a book about something peaceful, and take a shower or a bath. You don't have to do everything, but one of the above-mentioned ideas will work for you.

Sweet Dream!

Be Inspired

2009-04-29T19:34:00.000-07:00

Our asana practice can have a positive impact on our lives because it constantly asks us to become more sensitive, more conscious, and more aware of our bodies, minds, feelings, and emotions. As our sensitivity increases, life becomes more rich and enjoyable because we can taste the unique flavor of each individual moment. More important, we also become more aware of what moves us toward our dharma, or life path, and what takes us away from it. This awareness makes us clearer and more peaceful, more able to elegantly handle life's endless dilemmas without feeling overwhelmed or fearful. As a result, we become more effective in all of our actions, and our presence begins to inspire and bring out the best in people around us.

The awareness that we develop on the yoga mat, though seemingly small, affects all that is. As we become more aware in our yoga practice and in our lives, as we move away from force and violence and toward sensitivity, feeling, and awareness, we change our individual consciousness and actions. In turn, these changes influence the consciousness and the actions of everyone we meet. Slowly, we shift the direction the world is taking. As we practice each asana, whether it be a challenging twist such as Ardha Matsyendrasana II (Half Lord of the Fishes II Pose) or a simple standing pose such as Tadasana (Mountain Pose), we have the opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

20 Ways to Find, Sustain, and Share Happiness

2009-04-29T19:20:00.000-07:00

The Dalai Lama says that we all share one common aspiration: we all want to be happy; no one wants to suffer. This universal desire binds us together. At some point the realization dawns that no matter how big the paycheck is, no matter how many degrees we get, no matter how nice the house and the white picket fence is, none of it can assure happiness.

What is it that does bring lasting happiness, no matter what the circumstance? The ancient poet and mystic Rumi gives us a clue when he says, “Work in the invisible world at least as hard as you do in the visible.” The invisible world is within you, and it’s where lasting happiness resides.

Here are some suggestions for working in the invisible realm:

Look closely at what causes lasting happiness. Buying a new sweater might feel good for a moment or two, but looking closely you see that that sooner or later all new stuff loses its appeal, growing old and mundane. Reinforce in your mind that happiness is not the result of accumulating goods.

Savor the moment. When your child gives you a bear hug, live that experience fully, whilenoticing every little detail. The same holds true for the boring meeting that’s putting you to sleep. As Leo Buscaglia, the author of Love, says, “Braille your world.” Being mindful doesn’t mean things will be good, just that you are aware of them as they are, without judgment.

Expand your awareness. See new perspectives by challenging your own beliefs. Expand your horizons by asking yourself, “What if…”.

Play. Between work, family, and grocery shopping, finding time to play can be just another chore. Forget picking up that gallon of milk on the way home from work today. Instead, tickle your children.

Practice gratitude. Focus your mind on all that you already possess, relegating that feeling of “needing more” to its proper place. If it works for Oprah, it works for me.

Follow the yes path. Margaret Wheatley, best-selling author of Leadership and the New Science, says that when events call out yes, follow that path. It’s certainly easier than banging your head against the wall.

Take time for self-reflection. Since childhood, we’ve been asked, “What do you want to be when you grow up?” A much better question to ask is “How do I want to be?”

Choose to live your values. After reflecting on your personal values, instill them in your everyday actions.

Experiment. Philosopher Nietzsche said, “Life is a thousand times too short for us to bore ourselves.” Give yourself permission to try something different, without obsessing over the outcome.

Listen. Get your mind off your own problems by lending an ear to hear others.

Stay present. As the Buddhist monk Thich Nhat Hahn has recommended in his many books, when you wash the dishes, just wash the dishes. The mind’s habit is to rehearse what the future holds or re-run life by mulling over past events. This moment is where life actually is lived.

Smile. It’s such a simple way to change your inner landscape and connect with others.

Know that life is finite. You are not guaranteed a tomorrow. Your life is precious. Live it fully.

Happiness is here, in this moment. George Bernard Shaw said, “Life isn’t about finding yourself. Life is about creating yourself.” Know that there is nothing to magically “find” for happiness; it’s created through you.

Notice your breath. It’s not difficult to simply notice the air entering your body and then watching it exit, but it has a powerful effect. Use it to re-focus from the hectic outside world to an attitude of mindfulness.

Give. Whether you gift the gift of time, money, or knowledge, sharing transforms the mind.

Your path to happiness is uniquely yours. Thomas Merton said, “Looking for God is like seeking a path in a field of snow; if there is no path and you are looking for one, walk across the field and there is your path.” It’s the same for happiness; you make your own path.

Drop the guilt trip. Go ahead and have a night out with a friend. See the sappy show that your husband wouldn’t be caught dead at.

Spend time in nature. Get out of a world lit by fluorescent lights and divided by cubicles. Take a walk in the woods. At the very least put a plant in your office.

Go to bed early. Never underestimate the power of a good nights sleep.

Joseph Campbell, who is best known for his forays into Mythology, cited a Polynesian saying to describe the state of humanity: “We are standing on a whale, fishing for minnows.”

What you are looking for—what we are all looking for—is as close as your own self. Happiness is the whale right under your feet.
　

Banish Burnout

2009-04-21T19:56:00.000-07:00

The need for anti-stress practices has become increasingly urgent. Americans now work nine full weeks more per year than our peers in Western Europe. And even if we get time off, we don't always use it: At least 30 percent of employed adults don't take all their vacation days, according to a recent poll. Each year, Americans hand back 421 million days to their employers. Constant emails and ever-increasing workloads have too many of us working through lunch and staying late, yet still feeling as though we can never catch up. The upshot, say experts, is that we're overscheduled, overworked, and just plain overwhelmed.

So how do you shift your perceptions so you no longer feel like a rubber band about to snap? That's where yoga comes in. The yamas and niyamas can help in mundane ways. Cleanliness (saucha) can help you get your desk in order and not double-book your calendar; surrender (Ishvara-pranidhana) can teach you that you can't control everything.

But the main reason for reflecting on these principles is to know yourself more deeply, so you can design your days in a way that suits you. If you know you get exhausted by long stretches toiling in artificial light and stale office air, for instance, you might approach your boss about working from home one day a week. At a minimum, make a point of going outside for a walk before tackling an afternoon of back-to-back deadlines.
　

Triangle Pose for Stress Relief

2009-04-21T19:41:00.000-07:00

Are you looking for yoga poses for stress relief? Triangle pose is a great pose which energizes as well as relaxes you. Spending just a few minutes in triangle pose can change your mood completely.

The following process takes just a minute or two, and has huge benefits.

1. Start in Mountain Pose

If you’re doing the pose in your office during the day, remove your shoes. Start in Mountain pose, ensuring that your alignment is correct.

Your weight should be evenly balanced between the balls of your feet and your heels. Relax your neck, and your shoulders.

Stand in Mountain pose for a few breaths, breathing normally. Your belly should expand as you breathe in.

2. Relax Into Triangle Pose

Take a wide step to the right, with your feet are parallel and 3 to 4 feet apart. Turn your left foot in, at a 45 angle and your right foot out by 90 degrees.

Open your arms so that they’re parallel to the floor, then bend sideways until your left arm is pointing straight up and your right arm rests on your right leg, or beside your right foot.

Relax your neck, and look up towards your left hand. Breathe evenly, and remain in the pose for several breaths.

Use your left foot to anchor yourself and come back up, until you’re standing with your arms parallel to the floor.

Perform the pose to the other side moving your right foot inward to 45 degrees, and your left foot outward 90 degrees.

Step your feet back together and rest in Mountain pose. You can repeat triangle pose two or three more times on both sides of your body if you have sufficient time.

3. Feel the Benefits As You Return to Mountain Pose

When you return to Mountain pose you should feel very energized.

Feel the energy moving throughout your body. Wait for a few moments, and then return to your day.

Triangle pose leaves you relaxed and confident, and is a perfect stress-buster.
　

Ready, Set, Change!

2009-04-14T19:23:00.000-07:00

How is it that when life is spun around by circumstances, benign or otherwise, some people flail while others sail? Why do some of us wallow in that place where we're so shocked and unhappy about an unexpected turn of events that we resist reality and find ourselves mired in bitterness or fear or hopelessness? Instead of accepting change with grace, we dig in our heels and suffer through each day of things not being what we think they should be. What's the secret to riding each new wave gracefully?

You can learn to accept change with equanimity, absorbing each phase in stride and learning from each new experience. Instead of running for the hills each time a change arises, deal with change in three distinct stages: Loosen your grip, separate your feelings, and tap into wisdom. Learning to make peace with life's calamities—lost jobs, romances, dreams—does not mean you have to be passive.

Prepare for life's ups and downs with a daily practice. Every morning, repeat a gatha (mindfulness verse): "Great is the matter of birth and death; impermanence surrounds us. Be awake each moment; do not waste your life." Life doesn't give you breathing room, but if you stop grasping for control of the uncontrollable, you can learn to breathe through it all.
　

What Are the 5 Tibetan Rites?

2009-04-14T19:11:00.001-07:00

Tibetan monks are known all over the world for the religious beliefs and customs that have been in practice thousands of years. Some of these beliefs have just become known is the western world in the last couple of centuries due to the influx of traders, immigrants, and the expansion of technology in the areas of media and the internet. These practices or rites play a large role in the life of every Tibetan. Those in the western hemisphere of the world might just wonder exactly what are the 5 Tibetan rites that everyone is talking about.

The 5 Tibetan rites is a yoga routine that has been practised by Tibetians for centuries and has only become known in the western world in the early 1900's when a British colonel who was living in a monastery wrote a book about them. This basic routine is practiced all over the world and is said to rejuvenate the body and help prevent it from aging. These movements are based on five movements that are repeated for up to 21 times.

Hormonal imbalances, improper diet and exercise can cause the body to become sluggish or overweight and a daily routine of exercise will help prevent this from happening. These simple, yet repetitive exercises improve your circulation, get your muscles in action and tone your body and can be completed in approximately 10 min.

The 5 Tibetan rites focus on proper and consistent breathing patterns as you do the exercise that involve arms outstretched and twirling, leg squats or rises, a neck warm-up exercise, an table formation exercise that helps your back, and a rapid hip exercise that helps keep the joints moving and active. For those who are wishing to lose some weight, condition the body, mind and spirit might wish to start researching on this centuries old form of exercise as a way to get the body in motion.
　

Yoga and the Middle Way

2009-04-08T19:02:00.000-07:00

If you fall into complete non-doing (not getting up, not drinking water, not eating), you will most probably be dead in about a week. If you do too much (such as running nonstop across the Sahara), you will also find yourself knocking at Death's door.

Either extreme is a movement toward death. The ideal lies somewhere in between. Yoga and health are all about finding balance between opposing forces. Effort and rest. Elimination and assimilation. Yang and yin. Day and night.

When we do not feel, when we are not aware of our inner state, imbalance is the inevitable result. Most of us have so little internal awareness that we don't know we are out of balance until something drastically goes wrong. As an example, most diseases spread in an acidic environment. Because we are not sensitive enough to feel when our bodies are acidic, we continue to consume foods that make our bodies even more acidic. If we could feel more deeply, we would instinctively know when our bodies are acidic, and seek to bring them back into balance.

A body that is in balance craves that which keeps it in balance. On the other hand, a body that is out of balance craves that which moves it further away from balance. Thus, we cannot listen to the predictable wail of our cravings, but we have to feel, and we have to seek guidance, either from deep within or from someone who knows better. Many things that we consider "normal" -pain, old age, senility, and perhaps even death - may actually be avoidable and unnecessary. The aches that we consider a natural function of aging are simply manifestations of imbalance. The inability to move freely, expansively, and with strength has nothing to do directly with aging; it has to do with lack of movement over time, coupled with an imbalanced diet, a rigid mind, and too-brief flirtations with Spirit.

When we are not connected to the light of our source, when our minds are dogmatically opinionated, when our diets are acidic, and when we chronically ignore the protests of our bodies by slouching in chairs all day, our bodies become imbalanced and rigid, and then we blame our lack of mobility on a fabricated villain called aging! Once you are balanced, the work is not over. Whether it is the balance of the mind, the body, or the emotions, balance cannot be achieved and forgotten. When we stand on one leg in Vrksasana, we have to stay vigilant. The moment our attention ceases and we congratulate ourselves for being balanced and upright, we have already begun to fall over. Staying in balance requires as much vigilance as first attaining it. Achieving and maintaining balance are the path, not the destination.

Yoga Reading List

2009-04-08T18:50:00.000-07:00

Yoga and the Quest for True Self by Stephen Cope.
The Science of Yoga by Shri Yogendra.
Hatha Yoga Simplified by Shri Yogendra.
Yoga Hygiene Simplified by Shri Yogendra.
Kripalu Hatha Yoga Book by Christopher Ken Baxter - This is an illustrated book and presents 26 postures that provide a complete, well-rounded practice for beginners and experienced Yoga students.
Yoga Asanas Simplified by Shri Yogendra - the founder President of the Yoga Institute of Santacruz, Mumbai.
The Yoga Tradition by George Feuerstein, a comprehensive book of over 700 pages on the history, literature, philosophy and practice of all traditions and branches of Yoga.
The Shambhala Guide by George Feuerstein, a short introductory book on Yoga.
The Shambhala Encyclopedia of Yoga by George Feuerstein, a collection that provides a methodical summary of the complex Yoga tradition and all its key concepts.
The Tree of Yoga by B. K. S. Iyengar, which uses the symbol of the tree to explain various yogic paths.
Yoga by Judith Lasater- It examines the moral principles and practices of Yoga, as everyday application.
Yoga as Philosophy and Religion by S N Dasgupta.
Yoga by Bouanchou, a translation of and practical commentary on the Yoga-Sutra of Patanjali.
Tantra- the Path of Ecstasy by George Feuerstein, a systematic summary of the teachings of the important but widely misunderstood branch of Yoga called Tantrism.
Meditation for Dummies by Stephan Bodian, a useful practical introduction to Yoga's central art of meditation.
Autobiography of a Yogi by Paramahansa Yogananda- a popular and inspirational account of the amazing life of a modern master of Yoga.
The Complete Illustrated Book of Yoga by Swami Vishnu-Devananda.
Meditation and Mantras by Swami Vishnu-Devananda.
Yoga for Women Simplified by Smt Sitadevi.
Bliss Divine by Swami Sivananda.

Laughter Yoga For Complete Wellness

2009-03-31T19:27:00.000-07:00

Wellness is the key word today as people strive to maintain a healthy

balance between the body and the mind which results in a complete feeling of well being. It is a state of optimal functionality and enhanced potential that leads to not only an absence of illness but also an improved quality of life resulting from better physical, mental, and emotional health.

Laughter Yoga – the best prescription

‘Laughter is the best medicine’ has scientifically proven to be the most powerful prescription for wellness. The effectiveness of laughter prompted Dr. Madan Kataria to start laughter clubs and generate more laughter into the lives of people. He developed a new exercise routine called Laughter Yoga which is fast sweeping the world and hundreds and thousands of people have benefited from this concept which combines laughter with yogic breathing or Pranayama. It is the Yoga of the millennium as it provides the safest, easiest and the most economical workout for the body and the mind simultaneously.

Laughter Yoga is a powerful healing tool. It works simultaneously on the body and the mind healing psychological aberrations and physical manifestations of disease and injury. Realizing its many beneficial effects, many hospitals and medical clinics have started to utilize laughter in order to promote better health.

Factors that undermine wellness – how LaughterYoga reverses them

Weak immune system:

The weakening of the immune system due to physical illness or mental stress and depression undermines the health condition and leads to numerous complications.

Regular practice of Laughter Yoga boosts the immune system which is the key to good health. This is due to an increase in immune enhancers and a decrease in the production of stress hormones like cortisol and epinephrine which weaken immunity. Research conducted by Lee Berk, an immunologist at California's Loma Linda University Medical Center, has centered on these areas and supports the idea that not only does laughing have beneficial effects on the immune system; it may even combat certain diseases

Low self esteem: Laughter Yoga is a powerful tool for personal development and self confidence. It helps to overcome inhibitions and shyness and eases out awkwardness. Laughter and smiling not only helps to communicate with others effectively but also creates a safe environment for others to connect and come closer. This goes a long way in achieving success in business, personal and social life.

Stress and depression:

Stress and depression are two major components of ill health. They diminish all sense of rationality and reasoning. A person suffering from stress in rendered unable to cope with the realities of life and undergoes tremendous mental anguish, which at times can manifest itself in physical form of sickness and disease.

Laughter Yoga is an instant stress buster. It has been scientifically proved that laughter reduces stress hormones like cortisol and epinephrine and enhances positive emotions. Laughter switches on all that stress switches off.

Humor: Modern stressors and worries overshadow one’s sense of humor – People find it hard to laugh. Laughter Yoga is a simple exercise that does not rely on jokes or humor. Laughter is simulated physically but soon turns into real and contagious laughter with playfulness and eye contact within the group. It also helps to find one’s lost sense of humor. This enables people to laugh off their stress and they are able to exhibit an overall improvement in their well being and performance.

Shallow breathing:

This is one of the major causal factors in the upkeep of wellness. Negative emotions constrict the supply of oxygen and induce shallow chest breathing. Laughter Yoga exercises are devised to facilitate longer exhalation and deep breathing through the diaphragm. This helps in flushing the lungs of stale residual air and increasing the net supply of oxygen. It also provides an excellent cardio and mid-body workout. The heart rate increase in one minute of hearty laughter can take ten minutes to achieve on exercise machines.

Poor circulation:

Physical disease or mental problems all counter wellness. They restrict circulation and slow down the body system. Research has shown that laughter causes an ‘internal jogging’ that massages and promotes circulation to the digestive and lymphatic systems. It increases circulation to flush the body and organs of waste products leaving us ready to operate at peak performance. It even flushes the facial muscles and leaves the skin glowing and radiant.

Pent up feelings:

Suppressed or blocked emotions can cause ongoing physical, mental and emotional problems. Their release can be life changing. Laughter provides an excellent non-violent method for emotional release and catharsis.

Laughter Yoga is an effective remedy to release these pent up feelings through emotional catharsis. By enhancing the free flow of emotions, laughter can dislodge blocked emotions stored in the body.

Social withdrawal:

Constant negative strains in life force people to withdraw into being a recluse. Feelings of isolation and loneliness restrict social interaction and relationships. Social laughter clubs are idyllic to improve relations as they generate a caring and sharing atmosphere and are a catalyst for bonding and creating friendships. Group dynamics of laughter facilitates an easy outflow of stress and depression thereby promoting wellness.

Lack of exercise:

Exercise is known to slow the aging process. Sedentary lifestyles and lack of time leads to reduced mobility and several physical complications. Laughter Yoga is a fun and easy exercise for all age groups and has a very high stick-with-it level. Dr William Fry, a well-known research scientist, who studied physiological effects of laughter, found that just 10 minutes of hearty laughter is equal to 30 minutes on a rowing machine!! This is in respect to cardiopulmonary endurance. The heart rate of 120 can be achieved much faster through laughing than running on the jogging track!! Therefore, Laughter Yoga is ideally suited for busy professionals and business people who have little or no time to exercise. 　

Maintains Emotional Balance

Emotional reaction is one of the major causes of stress and undermining relationships.

It is comparatively easy to manage physical or mental stress but it's complex to handle emotional stress which can arise due to problems at home or at work, faulty relationships and several other strained situations. Faced with such circumstances, people find it hard to express their feelings and emotions. As a result, they suppress their emotions.

Laughter Yoga helps free flow of emotions and releasing pent up feelings. It defuses painful emotions like fear, anger and boredom thus preventing conflicts, easing tension and helping to us to understand and comprehend the other person’s point of view.

Not only does it release these negative emotions, it also cultivates positive emotions like unconditional love, generosity, openness, compression and willingness to help and serve others. 　

Work place Wellness

In today’s workplace, wellness is a serious issue. With terms like "stress-related-illness" and "burnout" becoming household words, organizations look increasingly for ways to keep their workforce happy, healthy and productive.

A recent study conducted confirmed that Laughter Yoga is the best exercise routine to reduse stress. This has proved very beneficial for corporates and companies as it helps to lower the levels of work stress, tension, anxiety to help facilitate peak performance and better productivity and profitability. More and more organizations are adopting the Laughter Yoga method to enhance their business and level of employee performance. 　

Physical Wellness

Scientific data also proves laughter to be an integral part of physical wellness. Dr. William Fry of Stanford University has demonstrated that laughing 200 times burns off the same amount of calories as 10 minutes on the rowing machine.

Another study reveals that after a bout of laughter, blood pressure drops to a lower healthier level than before the laughter began.

Laughter Yoga also increases the blood supply, increases the energy level, relaxes muscles, and works out all major internal systems like the cardiovascular and respiratory systems.

Furthermore, researchers report that laughter also affects the immune system. According to Dr. Lee Berk of the Loma Linda School of Public Health in California, laughing makes it grow stronger, with the body’s T-cells, natural killer cells and antibodies all showing signs of increased activity.

Laughter Yoga is the easiest and the safest way to good health. Being both preventive and therapeutic, it is a powerful tool for complete wellness.

Larghter Yoga

2009-03-31T19:19:00.000-07:00

Laughter Yoga (Hasya Yoga) is a physically oriented technique that uses a blend of playful, empowering and otherwise "tension-releasing" simple laughter exercises. With gentle Yoga -breathing and -stretching exercises, rhythmic clapping and chanting of Ho Ho Ha Ha Ha in unison a simulated laughter turns into real laughter. Laughter Yoga is done as a way to improve health, increase well-being and promote peace in the world through personal transformation. It is non-religious, non-sectarian, and non-political. The Laughter Yoga method is the brainchild of Dr. Madan Kataria, a family physician from Mumbai, India who started the first laughter club in 1995. He has been the catalyst for the creation of over 5,000 Laughter Clubs in 40 countries, mostly free and public. Critics of laughter Yoga point out that the stress relieving benefits are generally in response to inner stimuli rather than the physical activity of laughing itself.

Yoga & Pilates

2009-03-26T20:22:00.000-07:00

On the surface, Yoga and Pilates are two very similar forms of exercise. Both involve a series of postures designed to strengthen the body and the mind.

Yet practitioners will tell you there are several subtle but important differences between Yoga and Pilates. One difference is age. The origins of Yoga can be traced back to ancient Indian philosophy. Its name is derived from a Sanskrit word meaning union, and Yoga's ultimate goal is to bring into union the body, the mind, and the spirit.

Pilates, on the other hand, was developed by Joseph Pilates during World War I as a method of exercise to help paralyzed soldiers. Pilates drew upon the ancient principles of Yoga, especially the different postures, and his plan emphasized the connection between the body and the mind, but the spirit was not as much a part of his equation.

Another difference between Yoga and Pilates lies in the equipment used. Aside from supports, such as pillows and mats, Yoga does not use exercise equipment per se. The different postures use the body itself as resistance. Pilates uses mat work as well, but it also incorporates the use of exercise machines.

A final difference between Yoga and Pilates is that Yoga utilizes over 200 different asanas (postures) designed to bring body, mind, and spirit into harmony. In addition to the physical exercise, Yoga also focuses on breathing and meditation, again designed to bring the flow of energy through the body into alignment. Many people who do Yoga are merely seeking a form of exercise, but many more turn to Yoga for inner peace, for a way to find tranquility amidst the insanity of every day life.

Pilates, on the other hand, focuses far more on the physical aspects. Its main goals are to strengthen the abdominal muscles, improve posture, and stabilize and lengthen the spine. In other words, it helps to make the body longer and leaner. Long before Pilates became popular with the general public, dancers used it to tone their bodies.

Many people believe that Pilates is focused on how one looks, whereas Yoga is about how one feels.

This said, Yoga and Pilates are both valuable forms of exercise and discipline for the mind and body. They are different in their approaches, but it is not fair to say that one is better than the other. Individuals trying to decide between the two should evaluate their own goals and decide which program best meets their individual needs.

Yoga Poses

2009-03-26T20:04:00.000-07:00

Yoga is all about Yoga poses and postures. There are umpteen numbers of Yoga poses and postures. These Yoga poses or Yoga Asanas have evolved over thousands of years. As Yoga originated in India, most of the Yoga poses were developed by sages and ascetics. There are many important things which need to be kept in mind while trying and executing Yoga postures and positions. At the time of starting Yoga one should very well know his/her body limits. One should listen to his body, especially in the beginning.

If your body does not allow a particular Yoga posture then do not stretch your body. Don't push it. If you push too hard, your body probably won't enjoy it and you may hurt yourself in the process. The simple rule is to start with a teacher. You may also take help of some good books on Yoga for learning Yoga poses or Yoga Asanas. Videos are also of great help to help you learn Yoga poses. In this section of Yoga postures, we have come with a number of Yoga poses including Bridge, Cobra, Corpse, Dog,/Cat, Downward Dog, Forward Bend, Half Shoulder stand, Head to Knee, Mountain, Sit/Easy Position, Triangle and Warrior Yoga postures.

Some Useful Tips for Yoga

2009-03-24T18:45:00.000-07:00

The most appropriate time for practicing Yoga is in the morning. It is the time when the mind is calm, composed and fresh and the body movements can be performed with considerable ease and vigor.
To get started you need to have the urge and confidence in yourself.
To practice Yoga you must choose a place which is calm, quiet, ventilated, dust free, moisture free and distraction free.
Before you start Yoga, you must clear your bowels and bladder; clean your nostrils and throat of all mucus. You must also drink a glass of lukewarm water.
Wait for a few minutes and then you can start.
Like all other work outs you must begin with easy poses, thereafter you can advance to the tough ones. Be methodical and systematic.
Remember, to start with your movements should be light and if you feel fatigue in between you must discontinue.
Yoga must energize and not cause weariness and depression.
You must take breaks in between if a particular step or exercise proves tiring.
If you practice Yoga, your diet should be a balanced and you should eat after an interval of 4 hours.
The quantity of food should be such that it satisfies your appetite.
Over eating and fasting should be avoided. At the same time you must try to avoid stale food.
Yoga clothing should be loose and as comfortable as possible. Form-fitting cotton/Lycra pants and shirts are the best.
While performing Yoga your breathing should be long and deep. You must remember to keep your mouth close and inhale and exhale only through the nose.
You should always keep a Yoga mat made of some comfortable materials. For lying postures use a woolen carpet, and spread a clean sheet over it.

Purpose of Yoga Music

2009-03-15T23:48:00.000-07:00

Yoga meditation is used today for people from all walks of life, in many countries across the globe. People belonging to different religions following the same technique reap something different according to his or her individual needs and motives.

There are many reasons why people meditate, which includes to relax the mind, body, and to rejuvenate one's flow of energy in order to be able to more efficiently face the responsibilities of life, to heal illnesses, to overcome emotional problems, to develop a more relaxed and positive view towards life, to develop a peaceful and more clearly functioning mind, for greater ability to penetrate into the core of problems and find inspirational solutions.

Yoga can help one tune into creative inspirations for artistic expression, for freeing oneself from addictions such as cigarettes and alcohol, to purify one's character, to develop will-power, as a method of self-observation and self-discovery, to develop the latent powers of the mind, to create a relationship with God, to develop an inner relationship with the Divine, for spiritual growth and self-knowledge or enlightenment, to transcend the identification with the body and mind and to experience spiritual realities.

What is the Purpose of Yoga Music?

Proper Yoga Music is essential to practicing yoga; it helps with the relaxation and meditation techniques, and can even be used outside of yoga for personal purposes. Yoga Music works by using sounds that have a particularly integrating quality for the body and mind, and was first derived from the ancient musical system of India in order to help yoga practitioners to connect with and become aware of their bodies at the most deepest possible levels.

The purpose of yoga is to gain inner peace and to relax, and with loud music or constant high-pitched sounds, relaxing is simply not possible. The curative art of Yoga Music improves strength, mental clarity and inner peace. This calming and expansive Yoga Music combined with the gentle sounds of nature is a relaxed and meditative listening experience, and is considered as being the ideal accompaniment to yoga practice.

Where to Find Yoga Music

Yoga Music helps in yoga to ease stress away and to promote a peace of mind. You can find a variety of this sort of music at basically any location that sells yoga equipment and supplies, usually for a quite a reasonable price.

Choosing the Best Yoga Mat for You

2009-03-15T23:32:00.000-07:00

The Best Yoga Mat if You Practice Hatha Yoga

Most sticky Yoga Mats are designed for those who practice Hatha Yoga. They are available in many different patterns and just about every color of the rainbow. You can find these standard mats for sale at almost any yoga studio, sporting goods store, online yoga store, or online auction site. The best Yoga Mat for you will depend on your personal taste in color and brand name.

The Best Yoga Mat if you Practice Ashtanga Yoga

Because Ashtanga Yoga is more vigorous, you'll want to look for better padding and more durability. If you practice daily, you may decide to shell out the big bucks for the so-called Cadillac of yoga mats, the Manduka black Yoga Mat.

Otherwise, look for a standard mat with at least 4mm thickness. Some Ashtanga Yogis choose to use a rug instead of a mat, because a rug is better able to absorb perspiration, thereby lowering your chances of slipping while holding a posture.

The Best Yoga Mat if you are an Environmentalist

Some Yogis have voiced concerns about the use of polyvinyl chloride (PVC) in sticky Yoga Mats. PVC has been linked to different types of cancer, and it cannot be recycled. Therefore, worn out mats with PVC must go to a landfill. To keep your conscience clear, consider an eco-Yoga Mat or an Earth Element mat, neither of which use PVC.

The Best Yoga Mat if you are a Senior Citizen

To save your knees, elbows, and spine from any injury, you might want to consider a slightly thicker mat, perhaps 1/4 inch. These are easily available online and at retail stores.

The Best Yoga Mat if you are a Child

Children can also reap many health benefits from doing yoga. Kids can use a regular sticky mat. But where is the fun in that when they can order one with a Scooby Doo motif from Fitness Beginnings? Wai Lana's LittleYogis.com also offers a children's mat with pictures of kids in different asanas (postures). Wai Lana's also offers an entire yoga kit for child Yogi's, containing a video, mat, poster, and tote bag.

The best Yoga Mat for you depends on your age and the type of yoga you prefer to practice. Yoga is so popular that you should have no trouble finding the right mat for you