Personal Training As a Business - What You Need To Know

Any person who observes popular culture will notice that people these days place huge emphasis on their fitness, with particular regard to their health. There is great important placed to having a fit and attractive body and people are willing to go to great lengths to conform to the desired body type. If you are a fitness trainer this is therefore the perfect time for you to offer your services to these people. However, there are certain things that you need to be able to do in order to offer good personal training. This will help you make a mark for yourself in a field that is already getting quite crowded.

To begin with, there is more to personal training than being able to teach people the right exercises. Knowledge about exercises and fitness programs is a given and you will only be able to succeed if you are well informed about your particular field of specialization. Customers are very well informed these days and will want to know if you have the necessary accreditation. It is a fact that you will only get the best clients if you are accredited by a reliable body, whether you are teaching yoga, Pilates or anything else. You should also consider getting a college degree in a related field. This could include exercise science, kinesiology or physical education.

Your degree or accreditation will only take you as far as getting you a job or clients. You cannot depend on them to take you further because it is your experience and knowledge which are more important. You will be able to build up a good reputation in the market if you can make your clients achieve their fitness goals. You will require a whole new set of skills here. The key to successful personal training is the ability to mentor and motivate people to put in their best. After all, they are the ones who have to put in the right effort. Getting fir involves moving out of a person's comfort zone and you have to make them do this.

Many personal trainers see a problem when clients return to their old ways because they cannot keep pace with the demands o the program. This is where your true test lies. You should be able to motivate your clients to be accountable to you for their eating habits and lifestyle even after the session is over. Only if they feel the constant pressure will they perform. You should also be able to give your clients tips on following the right diet. You may not be certified to give them detailed menus but you can certainly explain to them various basic truths about food.

Your personal training business will be a success only if you are able to offer your clients all the inputs they need in order to become fit and attractive. It also helps you have some basic knowledge about how to run a business properly so that your venture remains financially viable.

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Muscle Myths

We work out to be more trim and flexible, to avoid osteoporosis and arthritis, for healthy hearts and minds, but for many the most satisfying result of exercise is getting stronger and building muscle. Who doesn't like to see toned gluteals, cut arm muscles and defined abdominals in the mirror? That's why half or more of the equipment in a professional or home gym is typically devoted to strength training. While muscles are highly desirable benefit of exercise, many people aren't getting the most from their workouts, because they are following outdated information. Correct these muscle myths and not only will your strength training be more effective, you'll decrease your chance of injury.

Myth #1 - Weight machines isolate muscles to create more strength

Fitness centers invest their money in equipment the average person cannot afford. Machines that sculpt muscles into a good-looking physique occupy a lot of space in most gyms, each one works just one or two selected areas: pectoralis major, latissimus dorsi, quadriceps, gluteus maximus and medius, obliques, and rectus abdominis. By restricting movement, the machines focus contraction on the targeted muscles to increase their bulk, but they don't increase strength for two critical reasons. First, contracting muscles in isolation ignores the important underlying core muscles. Without the support of a strong core, the good-looking external muscles have less power. Also, the strongest men and women have developed opposing and supporting muscle groups equally, which is nearly impossible to do on weight machines. Imbalance between muscle groups and between core and sleeve muscles underlies many muscle strains. Free weights, which work large groups of muscles at once and require minute core adjustments, create more strength than machines.

Myth #2 - Tight muscles are strong muscles

Whether your preference is few reps with heavy weight or lighter weight with multiple sets, contraction is the fundamental action that creates strength. Without it, unexercised muscles are weak and flaccid without tone. It may seem that the purpose and natural response to all that contraction is to tighten the muscles, and that's true temporarily. But a muscle that's chronically shortened and tight is missing some of its potential for future contraction. It's also at risk for connective tissue injuries such as IT Band syndrome or rotator cuff tears. Flexible muscles are the strongest muscles. The answer is to stretch so the muscles return to their natural length. The most common strategy is to stretch after lifting, but it's also effective to stretch during contraction as done in yoga, Pilates and active isolated stretching.

Myth #3 - Repetitive motion is the best strategy for muscle development

You can tell the people in the gym who are most dedicated; it shows in their shape. Obviously a muscle won't become strong without continual exercise and the more it's worked, the bigger and stronger it gets. However, muscles are not two-dimensional rubber bands. Variety of exercises and variety of direction within an exercise is necessary to involve every fiber along the entire muscle breadth and length. Take the latissimus dorsi for example. This broad, fan shaped muscle runs from the sacrum and pelvis up to the mid back and out to the arm bone. Lat pull downs disregard the mid back portion and create strength in the tendon at the arm bone, leaving the rest of the muscle weak. To work more of the muscle, add angles such as pulling back and down from different positions in a pull down. Be careful when beginning this strategy as the weaker part of the muscle might buckle under the weight you normally use and always pay attention to proper form to avoid injury. All muscles, even the smaller and less complicated ones like the biceps and triceps (not really less complicated as these muscles have two and three muscle bellies) benefit from a multifaceted approach.

Myth #4 - Strength is generated only in the muscles

It's a common belief that muscles create strength. What most people don't know is that every muscle is wrapped by connective tissue that form sheets and tubes. Also called fascia, this tissue not only supports the muscle, it also transmits force between muscles. The transverse abdominis assists low back strength through the connection of fascia. Some fascia, such as the lumbodorsal fascia, even has contractile cells that assist the nearby muscles. Athletes who are strong but wiry depend on their connective tissue, and everyone can benefit from keeping it in good shape. Where many muscles simply have a two-dimensional structure with an origin and insertion, fascia is three-dimensional and benefits from exercise that is non-repetitive and non-linear. Activities like kettle balls and gyrotonics keep fascia in good condition; both benefit from supervision in the beginning.

If you work out at home or in a gym, you can improve the function and appearance of your muscles, developing real strength that will last a lifetime by ignoring old muscle myths and taking advantage of a variety of exercise. Don't limit yourself to weight machines; add free weight or full body exercises like pull ups or pushups that strengthen your core and many muscles at once. Include stretching on a regular basis, which is vital to keep muscles at their full potential. Stay balanced with variety within each exercise and within your routine including three-dimensions wherever possible so that all parts of your muscles and connective tissue develop equally. Another strategy is to move slowly through exercises, which is another form of variety. These tips will help you grow stronger with healthier muscles.

To learn more about how you can improve the condition of your muscles and connective tissue, including free exercises to add agility and flexibility, visit undulationexercise.com undulationexercise.com. Anita Boser, LMP, CHP, RYT 500 is a Certified Hellerwork Practitioner and Registered Yoga Teacher who has helped many clients recover from muscle and connective tissue injuries caused by imbalanced strength.

Are You Singing Your Speech Or Just Mouthing the Words?

Did you ever consider that delivering an outstanding presentation is like performing a great song? Not only is the "music" delightful to listen to, but your voice soars on a combination of dynamic technique and an inspirational message. The way you use your vocal tools carriers astonishing weight with regard to credibility, authority, and that all-important attribute, believability.

Why does your voice alone make such a difference? Well, for one thing, we all respond in basic, even primitive ways to the qualities of a person's voice. If a voice is pleasant and authoritative, for instance, it may inspire confidence in the listener. But if it comes across as unpleasant, weak, or too quiet, the speaker will have difficulty persuading the audience toward a sale or any other positive response.

Vocal dynamics is one of the most powerful tools a presenter can use to win over an audience. Tone quality, pitch, inflection, emphasis, variety in pace, pauses, and all the emotional nuances our voices can project offer a nearly limitless palette to paint our "word pictures" and convince others. When we do that, we make our story, whatever it may be, come vibrantly alive for our listeners.

The potential of your voice

An effective way to reach toward your full vocal potential is simply to remember that the voice is inherently physical. That may sound obvious, but it's easy to become so focused on our presentation's content that we forget this essential fact.

Our voices are intimately connected to breathing, energy and relaxation. Any relaxation exercises-yoga, meditation, or simply lying down to rest-will help free your voice from the tension that comes from a busy life. Distractions in life naturally take their toll on how we express ourselves. Although it's not always noticeable, the tension in your daily life reflects not only in your body but in your voice. Your voice functions most fluidly and powerfully when you relieve these daily tensions.

Getting to flow

To be convincing, you must combine the use of your voice with what you are saying. Beautiful words that don't sound meaningful will not convince people. The converse is true as well: Meaningful words presented without eloquence can also come across as insincere. Content's power and effectiveness hinges on your ability to combine the quality of your voice and your nonverbal communication. When you look and sound good and offer the audience a message worth listening to, all the components will be in place.

If you truly believe in your message, the way you move and your voice quality will make that message come through loud and clear. You will not have to try to be persuasive-you will be persuasive. At that point, the presentation will have a natural flow and persuasion will take place among audience members.

Delivering honesty

When you're aware of the potential of vocal power, you can learn how to use the subtleties in your voice to influence your audience. The suppleness of our vocal instruments is a factor presenters too often neglect. The voice is the perfect tool to build trust, to instill confidence in a product or service, or to create excitement among potential clients or investors.

The key to this power is practice. When you've practiced enough to smoothly use your vocal tools in your presentations, remember a last point: Your listeners must trust and respect you, which means you must have an honest conversation with your audience. Be yourself-speak and move like yourself. Such authenticity looks and sounds like honesty to an audience.

Also, make sure to keep good eye contact with the audience members at all times. Look your listeners in the eyes and use your voice to persuade them of your cause. Remember to pay attention to your nonverbal cues and the subtleties of your voice. Convince your listeners by respecting their intelligence and listening to their opinions. Do these things and you'll have standing room only for your next "performance."

GARY GENARD is an internationally known speech coach and corporate trainer. A former professional actor, he is the founder of Boston-based Public Speaking International, one of the world's premiere presentation skills and media training companies. PSI offers communication skills improvement including public speaking training, executive speech coaching, speech improvement, presentation skills and using PowerPoint, sales presentation training, and media appearance training. Public Speaking International can be found online at PublicSpeakingInternational.com PublicSpeakingInternational.com

Few Different and Important Types of Yoga and Meditation

Meditation is a universally-accepted process of cleansing, healing and restoring the mind, body and the spirit practiced not just in today's modern world, but in ancient cultures. Yogis, or people trained with the ancient art of meditating, proclaim meditation as the highest state of mind, where clarity and self-awareness is achieved, producing a kind of mystical peace and tranquility.

Meditation and yoga, which is a highly structured mental and physical meditation, are propagated by many schools of thoughts. As such, there are various meditation and yoga principles from the Eastern to the Western cultures and from spiritually-evolved cultures like Oriental, Indian, Tibetan and Grecian. Though they have different names for the types of meditation and yoga they are propagating, these techniques often possess similar objectives and steps.

Here are a few different and important types of yoga and meditation which was practiced in the ancient world but still survives and given some modern twists today. Prayer Meditation is considered one of the oldest and most effective types of yoga or meditation, not to mention the most basic process of connecting within one's inner self as well as the surrounding, and the relationship between the two. This is not surprising since all religions in the world have embraced some form of meditation as a major process in the understanding and attaining of their spiritual goals. Whether it is a simple prayer, a chant or a mantra, prayer is the simplest, easiest and most accessible yoga and meditation one can perform at any time.

One of the most popular types of meditation and yoga is Mindfulness Meditation. It is a meditation technique where one focuses on the field or background and embrace all the perception around that field. In mindfulness meditation, the person is trained to have an open focus of all the inter-related senses coming from the immediate environment while concentrating on a unifying object or a foundation from which to channel all the other senses that is being absorbed or experienced.

In contrast to mindfulness meditation is Concentration Meditation, where one channels all the energy and focus on one specific object or subject, blocking all distractions around. In concentration meditation, the person holds attention on a single specific focus of thought, which could be a prayer bead, or a thought-based anchor for concentration like a mantra or repetitive prayer.

While concentration meditation trains the mind to withdraw all attachment beyond the self to develop full self-awareness, mindfulness meditation encourages the mind to recognize elements beyond the self to be able to know the whole self as a constitution of all the other elements.

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Meditation - A Comprehensive Self Help Program

From cancer, to aging to heart attacks, blood pressure and mental health, meditation has a proven impact across a whole variety of areas in the body. Here are several (though by no means all) of the scientifically proven facts about meditation - verified by robust research:

* Meditation causes a 48% reduction in symptoms of depression.

* People who meditate have 47% fewer heart attacks.

* 75% of long-term insomniacs who have been trained in meditation can fall asleep within 20 minutes of going to bed.

* People who meditate show an 8% to 15% decrease in the risk of stroke.

* Sufferers of anxiety who meditate show a 60% improvement in anxiety levels after only 8 weeks of practice.

* Meditation can slow aging. A study found that people who had been meditating for more than five years were physiologically 12 to 15 years younger than non-meditators.

* The chance of getting cancer has been shown in studies to reduce by 55% in those who meditate regularly.

* Regular meditators experience a 10-20 point drop in blood pressure compared to the general population.

So as we can see, the effects of meditation can't be said that its effects are confined to only one region or one system. It is the ultimate self help program. Its scope of action is truly diverse.

Why is this?

Well, as a doctor I can see a pattern here, one that extends to all pathologies. Generally, illnesses build up under an invisible cloak. Whether it is heart attacks, high blood pressure or cancer, the initiation and progression of the illness is something that happens essentially outside our conscious realm. If you actually felt your blood vessels tensing - as they do in hypertension - or your arteries narrowing - as they do before heart attacks - or your cells proliferating abnormally - as they do in cancer - then no illness would ever take it's grip. We'd be able to stop it before it got out of control. The problem is that none of these things can be seen by us or generally felt in any way. They creep up inside us until, often, we reach a point of catastrophe.

Where modern medicine provides treatment, it is by trying to reverse the process once it has reached a point of detection, which is often quite an advanced stage. An earlier solution, however, would be to increase our awareness of our body generally throughout our lives. By doing this, we could prevent - or at least inhibit - the build up of the disease process. It is like letting a little sunlight in, the sunlight of awareness.

When you meditate you're not exactly aware of arteries narrowing or cells abnormally proliferating, but you become more aware of the feelings, motions and pains in your body generally and in a non-specific sense. This very experience of awareness keeps the diversity of systems within the body out in the open, shielding them from the darkness that enables illness to, all too commonly, lurk and even flourish.

This does not mean, of course, that we will ever arrive at a place where we avoid becoming ill at all. Illness is an inevitable part of life. What it does mean, however, is that meditation enables us to stay in the light for longer.

Dr Russell Razzaque is a London based medical doctor & psychiatrist. If you liked this article you may benefit from his meditation-therapy.net online self help program. Sileotherapy is a combination of meditation-therapy.net internet therapy and self improvement.

Through the Looking-Glass - Alice in Yoga-Land

There's a specific training, within Buddhist Yoga, which asks us to look upon the things of our world as being very similar to the reflections of objects as seen in a mirror: arising as the result of specific causes and conditions, yet possessing ~ in and of themselves ~ no "inherent" existence. So the next time you're looking at yourself in a mirror, you can notice that the reflection of your face, there in the mirror, is there only because of the confluence of: the existence of the mirror, your having placed your body in front of it, and the capacity of your eyes to see clearly what is "in" the mirror ... to name just the most obvious of the causes & conditions. And then you can think: all of the objects I'm going to experience, as I walk through my day, are no more (or less) "real" than this reflection of my face that I'm seeing now in the mirror. And notice the result, as you do go through your day, of thinking this way ...

If you've already got a sitting meditation practice, a variation on the above practice that you might like to try is this: sit facing AWAY from a large mirror (a full-length mirror is best, otherwise you'll probably have to sit on a chair for this to work); then set up a second, smaller mirror in front of you, into which you can look, to see the room "in front of" you as reflected in the mirror that's behind you. (And if you can even figure out these instructions, you're probably already enlightened!) Then drop into an open, relaxed, shamata (calm abiding) sort of space, with your eyes open, gazing gently at the "room-in-the-mirror-in-the-mirror." And then ~ a shift here to a more vipassana (clear seeing) practice ~ understand: the world around you, as experienced by your conditioned perception, is always much like what you're seeing in the mirror.

And you now might wonder: what would it mean, what would be required, and what would it be like to go ~ along with our heroine Alice ~ through the looking-glass, into Yoga-land? If you actually are Alice, you will of course end up in Wonderland, and we all know what that's like. If you're a Buddhist, one possible destination would be what's known as a Pure Land. (But this is a Yoga blog, so let's just stick with Yoga-land.) At any rate, these might be interesting questions to research ... And in the meantime, check out the "hall of mirrors" scene near the end of Bruce Lee's film "Enter The Dragon" (a film which ~ despite its brilliant fight scenes ~ is a bit hard to swallow in certain places, if you've got even a budding feminist sensibility ... but this is an aside!)

And I'll end, for today, with the following poem, taken from Frithjof Schuon's collection, Songs For A Spiritual Traveler ... Enjoy!

The Mirror

Is not the world a mirror in which God

Sees his beauty in a thousand images?

A spectacle that vanishes, repeats itself -

Lights up from naught, then fades away.

The fruits of existence teach us two things:

God-resemblance and God-remoteness;

Remoteness brings to nothing the fabric of existence -

Resemblance is timeless like the stars.

Elizabeth Reninger, M.S. (Oriental Medicine) has been exploring Yoga/Qigong - in its Daoist, Buddhist and Hindu varieties - for upwards of twenty-five years. She maintains a private acupuncture practice in Boulder, Colorado, and is a published poet. For more of Elizabeth's writing, on related topics, please visit taoism.about.com taoism.about.com

Working Out to Build and Increase Your Muscles

We all have this goal of having leaner, healthier and sexier bodies. Why do you think exercise classes, yoga, tae-bo and others are such a hit? Why are there a lot of exercise equipments being sold on TV?

The reason is that more and more Americans have this goal of losing weight and being a lot healthier and leaner than they are today.

Individually, though, people may have different reasons why they would like to work out, build muscle and lose weight. The number one goal is to look better. Society has imposed upon us this notion that leaner is sexier, that is why we thrive to be so.

Another reason why people aim to lose weight is to lead a healthier lifestyle. Obesity has become a serious problem in the US over the recent years, and this problem brings about a lot of complications like heart disease, hypertension and diabetes.

If you are working out to lose weight and your goal is to be healthier, then you are on the right track. With a leaner and healthier body, your movements will become lighter and you will generally feel better about yourself as compared to the time that you were carrying a lot of extra pounds on your body.

If you are aiming to work out and build muscle to have a better and stronger physique, it might not be as easy as you think but, with a lot of patience and spending long hours on the gym, your goal might be nearer than you think.

Working out and building muscle to have a leaner and meaner body is not impossible, especially with the wide array of information available, as well as the equipments that you can purchase.

All you need to do is have a goal set for yourself as to how many pounds you wish to lose or how much muscle you aim to build by working out. Once you have a particular set of goals, you need to find ways to do it by researching for the proper exercise routine that you need to undergo.

Finally, you need to stick to your guns and have enough self-discipline to go through the painstaking hours of working out and building your muscle. In no time at all, you will see that your goal will be achieved. Then, you and the people around you will surely appreciate the product of the entire workout and the muscle-building exercises that you have gone through.

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6 Muscle Building Myths

Think you know fact from fiction? Well what about when it comes to weight training and muscle building? These days there are rumors everywhere, and the gym is one place where socializing perpetuates the spread of bad information. That's right, even the guy next to you curling 150s may be dishing out bogus advice, so for once let's get the record straight.

1) More Protein Means More Muscle: Yes and No. Yes because protein is necessary for protein synthesis, the process through which your body creates more muscle. However, the amount of protein is not so much a matter of importance as when you ingest it. Anything more than 1 gram of protein per pound of body weight is going to be excreted or stored as carbohydrates. The best time to consume protein is right after a workout. For example, have a protein shake composed of 1 part protein, 3 parts carbs.

2) Don't Exercise Sore Muscles: Working out can actually help relieve the soreness of muscles, assuming it isn't too sore. If your muscle is sore to the touch, better to err on the side of caution and give it another day of rest. Otherwise, hit the gym, and start off with some jogging, cycling, or erging.

3) Stretching Prevents Injuries: Plain and simple, stretching improves flexibility before a workout, but it doesn't prevent injury. What does help prevent injuries, though, is a good warm-up. A proper warm-up slowly increases blood flow and prepares your body for physical activity.

4) Free Weights Are Better: Perhaps for highly experienced trainers, otherwise, machine workouts can provide highly stimulating resistance to isolated muscle groups. Also, machines can help you recover faster from an injury by isolating that specific injury spot.

5) Yoga Balls Will Help You Build A Stronger Chest: The bench is perfect for chest press and shoulder press. In order to use a yoga ball for chest exercises, you have to reduce the weight, so you'll end up getting less out of the exercise in the long run. However, the ball is good to mix up your workout and also for abdominals.

6) Open-Chain Exercises Are Better Than Closed-Chain: Open-chain exercises, ones which a single joint is activated, like leg extensions, are actually found to be more dangerous than closed-chain exercises, ones which activate multiple joints, like the leg press.

These are just a few of the myths that circulate around the gym from time to time. Make sure you aren't a victim of false information by keeping up with sports medicine and the science behind muscle building.

Ben Stacy writes health and fitness articles for a number of publications, and he maintains his on website, Keys to Building Muscle. If you are interested and would like to learn more tips and techniques, please visit keystobuildingmuscle.blogspot.com keystobuildingmuscle.blogspot.com

How Yoga Exercise Eases A Depressive Disorder

It is an disorder affecting your body, feelings, and thoughts. A depressive disorder triggers changes in thinking, feeling, habits, and physical well-being. It is a unbearable illness, and the sheer number of affected individuals appears to grow each day. Luckily for us, uncomplicated yoga postures are available to help you resist the blues and restore your potential for joy.

As stated by a number of psychotherapists, hatha yoga's postures enhance aura simply by moving energy over spots in the body where feelings of grief or fury are generally kept. Asanas along with pranayama is the key technique of Hatha yoga; a branch of yoga that aspires to alter the mental behaviours by working through the postures. In Hatha yoga the individual works on the entire body via diverse posture to alter the patterns of energy, and by altering the circulation of energy an individual changes the patterns of awareness. The purpose of Hatha yoga is also to change the mindset and personality. Asana aspires to expand the emotions and the consciousness. With the several postures an aspirant of yoga brings about a change in his / her behaviour, feelings and habits. Modern-day psychologists understand that a person's posture can tell a great deal concerning his inner feelings and his / her attitudes about him or her self and others. We all know based on our own experiences that all of us do communicate our attitudes, feelings and emotions through our postures and actions. A specific posture demonstrates a certain state of mind and feeling. Therefore if we follow a good posture we not simply affect the psychological and emotional states but we also alter the energy dynamics, mainly because specific mental and emotional condition goes along with the particular habit or even state of energy in the body. At this time all different accessible strategies of body work use body to trigger a desirable improvement in individuality.

Body-centered psychologists who use body-work strategies, state that people save lots of details related to our past activities, inner behaviors, attitudes and so forth. in our body. It has also been the observation of the body-centered practitioners that we keep emotional stress within the muscle groups of the body. And as this pressure escalates our natural expression through gestures and motions is disrupted. It makes us off balance and destabilize mentally and physically as well. Once a normal and spontaneous free movement of energy is started, there lies the odds that the individual would likely enjoy the state of impulsiveness, freedom and harmony that he did not appreciate before.

Another healing benefit, as stated before is its role in enhancing and broadening the level of responsiveness and awareness of the body. Those people who are chronically anxious, they lose connection with themselves and hence with certainty in the condition of total breakdown. The heightened tension and stress significantly reduce the degree of sensitivity and physical consciousness. An asana is a pose or posture used in the concept of yoga. Asanas can help to refocus the interest of the practitioner onto the current moment and to permit him to become one with the body and begin to relive the body. Asanas bring the entire body into the listening mode. When the movement is initiated and strict armoring is ruined there is free movement of feeling and the breath. So when the two starts to flow together, the entire body becomes alive, the sensations are again activated. Depression will probably be healed by performing yoga exercises.

Yoga exercise might not convince all mental health providers with its therapeutic powers, but many agree that it can be helpful when coupled with more conventional treatments. Yoga's healing capabilities are still under medical scrutiny. Though some people may still need proof, some are already using yoga to relieve their depression.

Yogafit has a lot of very informative advice in all aspects of yogafit.com yoga poses, training, and everything else. She also has a number of yogafit.com yoga conference meetups several times a year and is known yoga guru and mogul around the world.

How Yoga Is More Holistic Than Other Stretches

You can use many kinds of stretches to loosen your muscles and your body. Typical, traditional stretches involve stretching muscles one at a time. This is often done before or after a work-out.

Proprioceptive neuromuscular facilitation (PNF) is another type of stretching. When you practice a PNF stretch for a muscle, you use the help of other muscles to enable you to get a deeper stretch.

There are a few other styles of stretching, including assisted and partner stretches, but yoga may be the most holistic type.

Yoga Roots.

Yoga is an ancient art. It has been practiced for thousands of years, with origins in India. It was developed as a lifestyle practice to keep the body and mind flexible.

It was originally developed by upper-class citizens, which is why yogic names and expressions are in Sanskrit. It was developed as an elitist language, but traditions have not dropped it from modern-day yoga practice "for the common man".

Yoga was developed as a system, practiced for health and vitality. Because of its many health benefits, it is considered Ayurvedic medicine.

Ayurveda is the world's oldest system of medicine, dating back seven thousand years. It is practiced heavily in many Far Eastern countries. Health practitioners in the U.S. are new to understanding and practicing Ayurveda.

Health benefits of Yoga.

A yoga session is a kind of meditation. Throughout parts of the meditation, you may be focused on breathing. Other times you might be focused on clearing your mind, and filling your body with positive thoughts.

During most yoga sessions, the majority of your time is spent in a moving meditation.

You focus on a series of movements to stretch your muscles in different ways. You may pause and concentrate on the proper technique for an asana, or pose. Or you may keep movements more fluid, briefly pausing before moving to the next asana.

Some of the health benefits from regular yoga practice include:

Improved mood and energy

Reduced anxiety

Enhanced relaxation

Improved sleep

Increased blood flow

Loosening muscles

Physical tension relief

Reduced emotional stress

Many of these benefits are common to all types of exercise. But stretching does not provide the same benefits of cardiovascular or strength training, so it is important to include those in a well-rounded exercise program.

The holistic nature of yoga.

Yoga is a dynamic form of movement. First, unlike other types of stretching that isolate muscles, stretching one at a time, yoga is based on asanas. Asanas are poses, or postures. To perform most asanas, you need to focus on holding several muscles in a stretched and balanced position.

Yoga is also unique in that it involves multi-directional stretching. Stretches, exercises, and sports are more dynamic when they involve movement in multiple planes, or directions. Multi-directional exercise is beneficial because many everyday activities use movements that are multi-directional.

Furthermore, yoga loosens muscles with specific focus on tension areas. For example, "hip opener" asanas release tension in a way that allows great amounts of circulation and energy to flow from the upper body to the lower body. Around our shoulders, our thoracic outlet is an area that can get tense from overuse and typical poor posture. By stretching these "tension traps", we can release improve the flow of chi throughout the whole body, also called "releasing chakras".

Yoga is dynamic, using several muscles in multi-directional movement. Combined with its effect on improving circulation through tension areas, yoga may be a powerful holistic therapy.

For more articles, plus video, on this topic, visit the Higher Lifestyle blog at
higher-lifestyle.blogspot.com higher-lifestyle.blogspot.com

Nina Schnipper offers personal fitness training, spa services, and massage therapy in Basalt, Colorado at Higher Spa & Studio. One style she offers is Thai-Yoga massage, which is like having yoga applied to you. It is a truly refreshing therapy for both the client and the therapist.

Nina supervises support and coaching for: Pain Relief, Injury Recovery and Healthy Lifestyles.

Four Easy Steps for the Yogic Practice of Decision Making

Many Yoga practitioners understand, that the foundational guidelines of decision making, rest in the Yamas and Niyamas. If you follow the first two limbs of Patanjali's Yoga, you cannot go wrong. Yet, sometimes, we still make wrong turns in life. How can people make more rational decisions with a simple referencing system? Below are four practical applications that will aid you in making an important decision.

1. Accept the situation for what it is. Many people ask, "why me?" This precious time is wasted on self-pity, when we should be searching for a logical solution. Some people deny they have to make a decision. They close their ears, and shout louder than anyone within hearing distance, to avoid coming to terms with problem situations and decision making.

Although this is an extreme example of behavior that is driven by denial, it displays the need to accept and address a situation in a timely manner. To neglect a situation, through denial, can let problem situations grow out of control. Much like cancer, if we see a warning sign, it is time to react rationally, while we set self-pity and denial aside.

2. Develop a balanced perspective. Look at everything from multiple perspectives. Feel in your heart how a decision will rest. This is important because you have to live with your decisions, and your heart's reaction, to them. Some people describe this as "gut feeling" or intuition. Either way, it is an inner assessment of a situation, based on conscience.

It is also good to listen to outside opinions, even if you disagree with them. Decisions are not always on the right or left side of the road. Siddhattha Gotama's: "Middle Way," and Aristotle's: "Golden Mean," refer to the path between two extremes. Great decision makers learn to listen to both sides and craft a compromise.

3. Create a positive energy shield. What am I talking about? Harness the positive energy within your mind, while you protect your thoughts and your outlook on life. There is always someone who believes the sky is falling. Humanity has heard the world will end tomorrow, since the first pessimist could speak or write.

In recent memory, the world was supposed to end in 1984, 2000; and now, is forecasted to end in 2012. There will always be a doomsday cult, and some day they might get it right; but they have been wrong throughout history. Needless to say, you cannot make a rational decision with a pessimistic viewpoint.

An optimistic viewpoint allows us hope to find a solution. The world's problems can be overcome, if we have rational thinkers who are in position to make important decisions for the environment and the betterment of humankind. Yoga teachers from every part of the world should be a source of positive energy for their students. happinesslifetime.com Yoga teacher training courses should include information about pranayama for the purpose of cultivating positive energy.

4. Invest time in daily meditation. Meditation works much like a mental and emotional insurance. One month of daily meditation will train the mind for rational decision making. Therefore, we should meditate, daily, for life. If you do not meditate daily, or at all, this meditation investment is for future decisions.

To train one's mind will require time, but it is time well spent. Meditation balances the mind and creates rational thought. One of the best habits, one can develop, is daily meditation. In this way, we can address volatile situations with inner calm.

Conclusion

Yoga works best, when we learn to apply it to life, in the practical sense. The practical application of Yogic principles, toward daily life, is more important than anything we do on a Yoga mat.

? Copyright 2011 - Paul Jerard / Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of yoga-teacher-training.org Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org yoga-teacher-training.org/

4 Ideal Fitness Classes For Pregnant Women

Pregnant women are not handicapped, but they are often seen that way. The truth is that pregnant women need exercise just as often if not more than than adult females who are not carrying a child. The city of Vancouver, known for their sensible lifestyle selections, offer many services to cater to this niche. Low impact physical exercise done throughout maternity can not only help Vancouver women regain her figure quicker after giving birth, but also to have a healthy child and prepare herself for childbearing. Below are four perfect fitness Vancouver classes that can safely and easily be done by women when they are pregnant.

Walking Classes

Walking is one of the simplest things that Vancouver women can do to stay in shape when they are carrying a baby. This does not mean walking from the refrigerator to the couch, but instead involves doing this activity for 30 minutes or more at a time. In fact, there are many physical fitness Vancouver classes that are focused on walking for pregnant women and which can help her stay in shape throughout her entire pregnancy. These classes can be held outdoors or can be done indoors with a treadmill for consistency whether it is nice or dreary outside.

Low Impact Aerobic Vancouver Classes

While Vancouver women who are with child can't go bouncing around doing high impact aerobics, there is low impact fitness Vancouver classes that can help them stay in shape. From dance to step aerobics there are many types of programs that can be modified to meet the needs of a pregnant women or that are specifically designed for those who are pregnant. While there may be a a couple of activities that can't be done in the third trimester, most activities can be done up until the woman gives birth.

Yoga or Pilates Classes

Yoga and pilates Vancouver classes are another good option for expectant mothers. These kinds of exercise programs not only help keep muscles strong, long and lean, but also allow Vancouver women to clear their minds and distress. Maternity can be a very emotional and confusing time. The meditation and relaxation qualities of these classes allow for the women to feel better and less stressed about the months that lie ahead.

Swimming Programs

A pregnant woman can move more easily and feel lighter in the water. That is why swimming classes are a good option for Vancouver women who otherwise find it difficult to exercise otherwise. The water can also be therapeutic and soothe tender muscles and nerves in the body that have been stressed throughout the pregnancy. This is a particularly good option for those who are farther along in carrying their baby and who may feel too bulky and large to do regular forms of exercise.

Pregnant women need to maintain up a reasonable and active workout program when carrying their babies. Vancouver classes allow women who are carrying a child to remain active without harming their health or that of their unborn child.

Raz Chan is a proud contributing author and writes articles on several subjects including women's cardio kickboxing, self-defense, & anti-bullying techniques. You find out more of Raz's fitness and self-defense programs on his web site at razchanfitness.com Vancouver Women Kickboxing and his blog at womenskickboxingbootcamp.com Vancouver Boot Camp

Is Yoga Enough to Help You Lose Weight?

Yoga seems to be the newest fitness craze with more people signing up for yoga classes than ever before. While yoga may be a great way to tone your muscles and work on your core strength, you may be surprised to know that yoga won't necessarily help you lose weight. If you're hoping to find some weight loss motivation by turning to yoga, then you might want to heavily consider the type of yoga that you are about to sign up for. The fact of the matter is that most kinds of yoga don't allow your heart rate to speed up enough in order to lose weight. Further, strength training and cardiovascular workouts must be added to any yoga routine in order to drop a few pounds.

Therefore, the best kind of yoga is the kind that you combine with a regular gym routine. Still, if you want to enroll in a yoga class that will help with your weight loss motivation, then consider the following yoga types.

· Power Yoga: power yoga is a kind of vinyasa yoga that is based upon the Astanga model. The main difference between this type of yoga and other types of yoga is that power yoga will really get your heart pumping. In many ways, power yoga is more like a cardiovascular workout than a yoga workout.

· Hot Yoga: hot yoga (such as Bikram Yoga) classes are conducted in a room that is approximately 95 to 100 degrees Fahrenheit. Through a series of difficult poses, your heart rate will raise while your body sweats. This type of yoga is guaranteed to give you a real workout.

· Ashtanga: Ashtanga yoga consists of various vigorous poses that help target those stubborn areas. By taking part in weekly Ashtanga yoga course, you will begin to lose a big of weight.

If you can't get to a formal yoga class, you can still practice yoga. While setting up a hot yoga room may be difficult, there are plenty of home videos available that teach Ashtanga and Power Yoga. Take the time to watch one of these videos at least twice per week for a great workout.

Yoga is a great way for people who are new to exercise to gain strength. Just remember that yoga must be combined with other weight and cardio routines in order to be effective. Also, be sure to choose a type of yoga from the list above, since many other types of yoga won't help you lose weight.

Keep in mind that no fitness routine will work without proper nutrition and motivation. Finding motivation for weight loss is more than half the battle, while eating well is also essential. It's wrong to assume that eating junk food while taking yoga classes will help you lose weight. Instead, be sure to eat right and find motivation wherever you can - whether it's custom magnets or a close friend.

Kevin Graham serves as the Managing Director at Empower Me Photo. Empower Me Photo provides tools to help those seeking to stay on their diet or exercise program over the long run - by showing how you are going to look AFTER you lose the weight. You will be amazed at how you are going to look - and your empowering photo can be in your hand as quickly as tomorrow. And you will be inspired, motivated, and yes, EMPOWERED, to stay on your program over the long run.

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Teaching Hatha Yoga - When Are Yoga Teachers "Selling Out?"

Lately, there has been some confusion as to the roles of Yoga teachers, Yoga tradition, marketing, business, and "selling out." At one time, or another, all of the following have been issues, which caused rifts concerning rights, ethics, and traditional thought. For example: Yoga props, innovation, contemporary Yoga styles, certification, and charging money for classes, have been criticized in the past. Some people criticize these practices to this day.

There are still master teachers who refuse to issue a Yoga teacher's diploma to students, who have over twenty years of experience, and who teach for the master teacher in his/her ashram or Yoga studio. There are some teachers who would never allow a prop in their Yoga class.

Some people, who practice Yoga, believe money is evil. Therefore, charging money for Yoga class tuition is considered wrong. If billions of dollars are spent on charity, is money still evil? Who can live without money? Are you able to access the Internet without money? If Yoga teachers, Yoga studios, and ashrams, ran without any money or donations, Yoga would be practiced at home, out of a book, and without a teacher. Yoga would not have proliferated worldwide without money.

When Yoga was introduced to the west, there were some anticipated changes. The cultural differences are vast, but this is actually good, as both sides of the world learn from each other. Yoga was not designed to be a stagnant system. Yoga is an evolving holistic health maintenance system, which will continue to grow, as long as people continue to study it.

© Copyright 2007 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. riyoga.com riyoga.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Getting Rid Of Everyday Stress

Stress is the number one affection of the century and it is all the more dangerous as people don't realize they have it. There is a lot of stress put on the individual these days as a person is supposed to act and speak in a certain way in order to avoid being offensive; not to mention, the thousands of tasks that a person must fulfill in a single day. I guess people stay tensed for such a long time that they forget to relax and they end up feeling miserable because their spirit is not happy.

Physical relaxation is the first step towards a stress-free life and for that, you need to dedicate at least thirty minutes per day to exercises. You are free to practice the sports that you like and that are more appropriate for your physical condition as long as you work your muscles and get rid of the tension. Some people resort to highly active sports, such as, kickboxing, soccer or tennis, while others prefer soft trainings like yoga. As a matter of fact, all doctors and therapists recommend yoga because it is the best method to exercise and relax at the same time.

Most people would rather spend their free time sleeping as they mistakenly think that this is the best method to relax. On the contrary, our brain and body are much more relaxed and consequently, happier when we practice active relaxation. This means that it is better to alternate the usual activities from work with the practice of our hobbies, be they music, gardening or carpentry. These activities will give you a rewarding feeling and a sense of deep relaxation.

Communication is vital if you want to be able to get through the rough periods of your life without affecting your own mental stability and the well-being of those around you. Don't just limit yourself to talking about the same subjects with your closest ones; share your deepest thoughts with them and you'll see that, together, you will easily find solutions to all your problems.

There is no secret treatment that you can take to get rid of stress. The most important thing is that you stop putting yourself and your pleasures on the last place of your daily to-do list; remember to give yourself a break once in a while and to feed your soul with the activities that you like.

The omkararetreats.com yoga retreats uk are focusing on health, vitality & meditation, providing highly qualified yoga teachers that can help you.

Core Training - A Primer

The core is the area of body where power is produced from with daily movements. Strength core training targets the muscles in the core, and it can be done by using your body's weight or adding equipment.
Strengthening your core you will enable you to improve at your sport and more efficiently perform daily tasks. For instance, with a strong core you can throw a football with more zip, and shovel snow with greater effort.

Features

Exercises for core training are more involved compared to basic crunches, sit-ups and leg lifts. Instead of isolating all muscle groups in your trunk, the best workouts enable muscles to work together.

Types

Core training workouts are of two types. Those that involve movement are known as dynamic exercises, and those that are held are known as isometric, or static, exercises. An example of an isometric exercise is plank. This exercise involves the core's front and back. Plank is performed by placing the hands and feet on the floor, lifting the hips to form a straight line from shoulders to the heels, and holding.

An example of a dynamic core exercise is hip lift. This exercise works the glutes, abs and lower back. Hip lift can be performed by lying on the back with knees bent, arms at the sides and feet flat on the floor, and lifting and lowering the butt in a steady motion.

Time Frame

When training the core, a beginner should start by doing 8 to 10 reps of dynamic exercises. As your strength increases, aim for 10 to 15 repetitions. For beginners of isometric exercises, 20- to 30-second holds are efficient. As you progress, increase your time to 45 seconds or more. Repeating each exercise three to four times and doing two to three workouts each week is efficient for increasing core strength.

Identification

Stability balls such as fitness ball, balance wall, Swiss ball, and yoga ball, work for strengthening the core. The ball puts your body off-balance, and you will have to contract more muscle fibers compared to when you are on the floor. Stability balls are used for both dynamic and isometric exercises.

Benefits

Core training exercises offer numerous benefits. Mayo Clinic reports that these exercises help with balance and stability; strengthen and tone abdominal muscles; and make to perform all types of tasks, from swinging a golf club to placing a glass in the top shelf. Another benefit of core training exercises is that you do not need to join the gym for them as they can been done at home.

May I recommend you also read the articles by RunCoach Jen. She wrote an article I think you would have some interest in called runtofinish.com/cross-training-exercises Cross Training Exercises Fitness Levels. Another great article for a complete guide to running, running gear selection, running styles and mistakes, and training schedules is runtofinish.com/basic-guide-running Basic Guide to Running.

The Breath and Spirit Linkage

Everything which is alive draws in life and expresses it in some manner akin to breathing. Some life forms do not always demonstrate a process we can easily observe but in the case of human respiration, it is obvious and must be sustained every few seconds in order to maintain a strong hold on life.

Our life begins at birth with an inhalation and our life will end at our last exhalation. From cradle to the grave, our respiratory function does not let us down except in times of accident or disease. Throughout the whole period of a life-span, our breath will continue without a pause in its interminable rhythm, keeping us supplied with oxygen and harnessing us to the ultimate Life Source, whether we are aware of the process or not and whether we are conscious of, or oblivious to the Source.

The majority of these breaths we take unconsciously, with many occurring in the hours of sleep. We routinely anticipate that when we go to sleep, our breath will continue, and that when we awaken the process will naturally be maintained. In total, our daily breaths are likely to number about 25,000. We take breathing for granted as it is so fundamental and dependable a physical process that its importance can be overlooked.

Yogis, however, over many centuries of studying human breathing have amassed valued information about the importance of the breath in regard to all aspects of well-being. This knowledge and the disciplines associated with conscious breath control are taught for the purpose of application in the individual's practical art of living and is known as pranayama.

It is observed that conscious breathing has physical, psychological and also spiritual responses and benefits. It is by means of the breath that we remain physically alive. It also establishes the link between spirit and matter. It is our spiritual lifeline.

In other kingdoms it does not apply but in the human, each of us is free to take a conscious breath if we choose, or we can allow the automatic natural process to proceed unhindered by individual effort. The physical seat of control of our breathing is in the medulla oblongata at the nape of the neck and is influenced by the conscious and unconscious commands channeled through the central and the autonomic nervous systems.

The fact that animals cannot take a deliberate breath and hold it, or control it at will, and that humans can, indicates a vast chasm between the two kingdoms. The human capacity to exert free will to alter his breathing, change its rhythm and to some degree direct his life energies is not existent in the animal which breathes only instinctively and therefore unconsciously.

In contrast with animals, human breath allows us to speak, sing, or to chant. It represents the gift of creative language, so helping to establish our potentially noble position in the evolutionary world amongst the creatures on our planet. Through this power we are given the capacity to communicate thoughts, emotions, and aspirations as well as to describe physical and sensory states and experiences. It is the breath which allows use of words in our language that will communicate our inwardly created ideas, so establishing a bridge between the material and the subtle planes of human consciousness and intelligence.

We may be more familiar with the source of our fossil fuels and energy suppliers, than we are with the source of our very own life. Study of the breath and training in pranayama will awaken new interest and provide a means of increasing your own vitality and energy supply.

Breath and life are obviously twinned, as are breath and thought. It is the latter that offers us the potential to not only control our life energy but for us to query its Source.

So seek a Yoga teacher who is skilled both in the art of pranayama and in the spiritual aspects of Yoga philosophy!

Sally Janssen is a writer and educator who from an early age trained in Raja Yoga--that branch of the ancient science that deals with the mind and its complexities. She subsequently gained an international reputation for her skills and her wisdom in the training of the mind.

In her wonderfully readable book entitled Mental Fitness: The Complete Self-help Guide she presents simple, self-help practices that help to generate and maintain mental fitness just as the natural principles for physical fitness can be personally applied by us all. The book may be found here: mentalhealthandfitness.com mentalhealthandfitness.com This really is a must-read book for us all. You can also visit her blog at mentalhealthandfitness.com/blog mentalhealthandfitness.com/blog

Why Yoga Should Be a Part of Your Daily Fitness Routine

If you would like to really put your daily fitness routine in overdrive and get better results than you ever have in the past, you really should consider adding yoga exercises into your home fitness workouts. Aerobic exercise is great for burning calories, and strength training works very well for strengthening your muscle groups. But yoga goes far beyond either of those forms of exercise and can benefit you both physically and mentally. Let's see how.

Physical Benefits

1. Flexibility -- strength training helps improve muscle mass but it does very little to improve muscle flexibility. And studies have shown that short powerful muscles are prone to injury. So one of the major benefits of yoga exercises is the prolonged stretching found in many of the yoga positions and poses.

2. Balance -- especially as we get older balance becomes more critical. It also allows you to move more easily and comfortably. Most yoga positions stress some form of balance in order to maintain the position.

3. Energy level -- higher levels of energy often come through higher levels of relaxation in the body. Tension on the other hand is an energy killer. Yoga exercises help lower stress and tension and and improve oxygen flow in the blood. All of that helps lead to a higher energy level.

4. Pain management -- many people today suffer with chronic pain, often in their back. Much muscle pain has its roots in tension. If you can get your muscles to relax, often the pain can even disappear. This is another great benefit of the relaxation techniques found in yoga.

Mental Benefits

1. Through the yoga positions and breathing exercises you are helped to focus inward rather than on the outward distractions of your life. This introspection can help clear your mind and focus your attention on the more important things in your life.

2. Stress levels can be greatly reduced by a regular yoga exercise routine. As was already mentioned, many yoga poses and breathing techniques encourage extreme relaxation of body and mind. This can help you let go of daily stress and it's damaging influences.

3. Yoga can help promote a feeling of inner peace and tranquility because many yoga practices encourage time for meditation, which helps you gain control over your own thinking instead of being at the mercy of negative thoughts.

As you can see, there are lots of very good reasons for including yoga exercises in your daily fitness routine. Why not start learning more about yoga right away, and put it to work for you?

Thad Pickering writes on many consumer related topics including fitness. You can find homefitnessconsumerreview.com/yoga-exercise.html free yoga exercises and homefitnessconsumerreview.com/index.html free yoga poses by visiting our Home Fitness website.

Keeping Up With Kundalini Yoga

The term kundalini is an ancient Sanskrit term to describe the innate energy that uncoils from the base of the spine and expands throughout the body. It is an energy that we all have, but it is asleep in most of us as we have not been trained to develop it and unleash it. It exists nonetheless and it only takes dedicated training with a qualified teacher to awaken it within.

The awakened kundalini is a catalyst to see the greater grace that we feel deeply within us in odd moment when we are quiet and peaceful. If you ever feel that deep yearning to embody grace fully, then Kundalini Yoga could be the doorway you seek. The system of Kundalini Yoga diverts us from the stressers of life and brings us back to the divine where we let the goo of everyday life melt away.

The dynamics of Kundalini Yoga combine a plethora of tools and techniques that number in the thousands that work with the body, its energy and the consciousness it contains to become the divine grace that it signifies.

A combination of breathing, stretching, movement, meditation, sound and mudras make up Kundalini Yoga technology. Each session employs a warm-up session engaging spinal flexibility, specific sequences of asanas, breathing and mudras for the time of day or the day of the week, followed by a relaxation and meditative portion. The practitioner can combine and recombine parts of the practice to develop themselves.

The coiled serpent energy that is known as Kundalini stimulates self-healing, self-knowledge, higher states of consciousness and even the creative genius within. It is the doorway to the innate radiance of the Self and the celebration of Spirit. All forms of yoga lead one to the same place, each form is just a different path.

Each of us has the strength within us to realize our true path and yoga gives us the opportunity to discover it beyond the muscle strength into the flow of Spirit and the faith that it imparts to us. As the barriers to Spirit are broken down, we realize we are much more than this body. It is just the vehicle for Spirit to live within in and through it. With the renewed strength of self-realization comes better health, stronger boundaries, improved nervous system strength and a life that flows in union with the Spirit within.

Kundalini Yoga, like other forms of yoga pushes you when the going gets tough. It forces you to make a decision to do more than you ever have and become more than you have ever been. The need for that decision comes into our conscious awareness and tries to shove us into all the reasons we cannot. Once we realize we can, we can do anything. It boils down to two little words than mean a great deal...Keep Up! Once we make it a conscious habit to keep up and not give up, there is no end to the ways you can excel in your life. Kundalini Yoga constantly reminds you to keep up with consistency and faith because you can see the resources clearly within you.

Yoga Teacher Chronicles - Yogic Methods for Diffusing a Conflict

How can Yoga help us maintain our composure during a potential argument? The following Yogic methods are designed to help anyone keep their cool in the worst of times. We know that losing our temper in business, family, or public matters, tend to hurt relationships and prevent successful outcomes. So, let's look at some solutions to diffuse conflicts.

Learn to recognize the "triggers," which make you feel defensive or angry. This can be performed through careful observation of yourself and others. Carefully practice mindfulness each day, and observe yourself without criticism. In life, we tend to be our own worst critics. Self-observation has nothing to do with self-criticism.

Self-observation is an honest view of your daily life, as it is. Once you see the truth and document it, then you can take action to alter it. Although, you have been taught the principles of Santosha (contentment), and you should be happy for what you have, you have the ability to make changes.

There is also a Sanskrit word: "Sankalpa," which means resolution. This is not the common shallow promise, which is made on January 1st, and disappears by Valentine's Day. This is a vow to perform a particular practice for a specific length of time. The act of observing, documenting, and taking corrective action, to diffuse conflicts, is a noble path, and full of gratification.

Through this method, some people completely learn to shut anger out of communication. For example: If a person is having a bad day, and makes an accusation toward you, he or she is often caught off guard, when you try to understand their point.

Empathic listening skills are rare, but the best diplomats have practiced and learned them well. If you are rational, and stick to the point of the conflict, by asking sincere, concerned questions about why someone is upset, you will sometimes resolve the conflict before it can escalate.

When you stop, and repeat what someone says, you demonstrate concern about the issues. At the same time, you show respect because you are pondering his or her point. This also prevents side issues, by maintaining focus on the main point of contention.

Lastly, if something makes you upset, and you need to "cool down," you should not be negotiating. It is human nature to have mind clutter. We practice, or teach Yoga, to organize the mind. Most of us cannot maintain a focused mind all the time.

With that said, there is a proper time and place for negotiations. Choose your "ground," make composure your ally, show poise, and then resolve conflicts peacefully.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. riyoga.com riyoga.com

He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org yoga-teacher-training.org

Yoga Teachers Lead by Example (Part 2)

It is a shame that proper behavior, respect, and ethics do not make great headlines in the newspapers. Just watch the news, and read the newspaper for a week, to confirm what makes "good copy." It will not take long for you to find a dozen, or dozens, of scandals.

We all make mistakes, and none of us wants to have them in print, but some are preventable. Here are some guidelines for Yoga teachers to consider when teaching their students. As a leader and role model, your ethical behavior will be duplicated by your Yoga students.

There is no need for an air of superiority within the Yoga class. Everyone is good at something, so why waste time and energy trying to impress your students, or the public, about your ability as a Yoga instructor. If students are attending your Yoga classes, they are already impressed, so there is no need to turn your Yoga studio into a "circus act."

If someone does not practice Yoga, or is not a vegetarian, please do not bolster your ego over the issue. Do not engage in hostile debates over these issues. There is a time, place, and method for convincing people about health issues, but hostility will not convince anyone.

Bias and discrimination are hard habits to break. Sometimes, these ideas exist within families for generations. Yoga teachers should accept students, regardless of race, religion, gender, ethnic origin, age, social status, or any other reason we can find to be unjustifiably bias.

In the case of age - children who are too young may have a separate Yoga class, but this depends on the patience of the Yoga teacher and the group. Some "Mommy and me" Yoga classes run along smoothly, but some adult Yoga students do not want to be in a Yoga class with children.

I teach children four years of age and up, but it is specifically within a "Kids Yoga" class. This is much different from a typical adult Yoga class, and the circus act I mentioned earlier might be fine. Do not be surprised to see children perform difficult asanas, but do not expose them to hazards.

In the course of a week, I teach many Chair Yoga classes, and these are age specific. However, when seniors show up to a Yoga class, at a Yoga studio, or ashram, they should be welcomed and modifications should be taught - if they are needed.

Getting back to discrimination in general: The largest problem with bias is our history of war crimes, holocaust, atrocities, and slavery. Discrimination cannot go unchecked, and it has no place anywhere, especially in a Yoga studio or ashram. If you teach Yoga to a specific religious sect, that is fine, but do not speak harshly of those who are not present.

It comes down to the golden rule, which is very universal to most of the world's religions, and I will conclude this part with a quote. Most of you will recognize a much similar quote within your own religion. It does shed light on the wisdom of our ancestors.

"This is the sum of duty; do naught onto others what you would not have them do unto you." Mahabharata 5,1517

Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Why Cross Training is Important

In today's fitness world, there are a bevy of fairly new fitness crazes (think Zumba, belly dancing, spinning class, etc.), as well as the tried-and-true standards (running, weight-lifting, cycling, etc.). But to properly tone your muscles, improve your endurance, and to strengthen your cardiovascular health, you need to cross train. And if you've hit a plateau in your quest to drop those last 10 pounds, cross-training is the way to go. The definition of cross training is obvious by wording alone: train in different fitness activities by varying your routine to include aerobic activity with strength/flexibility training. The benefits of cross training are numerous:

Prevent injuries As a runner, the continual pounding on pavement may lead to stress fractures or other injuries. Mixing up your cardio routine with elliptical machines or other low-impact conditioning activities can improve your cardio endurance without the injury risks of constant running.
Physical Therapy:If you're unable to run, due to an injury, cross training allows you to continue to build your fitness levels despite being sidelined from your favorite activity. Swim if you're unable to cycle. In-line skate or perhaps cross-country ski if you can't run. Take a yoga class if you can't lift weights.
Add some spice: Just as with any activity, if you do one thing often enough and without variation, you're likely to grow bored. It's no different with fitness activities. Vary your workout routine to help stay motivated, add fun, and increase stamina. Don't burn yourself out with just one activity.
Better flexibility and stability: For the same reason football players may take ballet or basketball players may enroll in yoga classes, runners need to do alternative sports & exercises to improve overall flexibility, stability and performance. Again, Cross-Training is the answer!

No matter how much variation you plan on adding to your routine, it all starts with a single step. Take a long run today. Get up early and swim tomorrow. The next day, bike through the park. By alternating your usual fitness activities with your routine workouts, you can help prevent injury, avoid boredom and boost your fitness levels!

Mary Button is the co-founder and CFO of RaceReady, an online retailer of running and marathon apparel, including raceready.com/men/tops.html running shirts and raceready.com running shorts. Mary is an avid cross-trainer these days. She has completed numerous marathons and half marathons. She qualified for the US Olympic Marathon Trials in 1996 and again in 2000, when she was 40 years old. Her marathon Personal Record is a 2:42.

Yoga Supplies 101 - Different Supplies For Practitioners to Use

If you have a yoga mat among your yoga supplies, then you have everything you need to get started doing yoga. Many retailers boast of an abundant supply of yoga gear to lure buyers, but the truth is: anything beyond a basic yoga mat is a supplement to yoga. Finding a mat with a sturdy carrying case is your first step into this fitness arena. A carrying case protects your mat from soil and dirt from open storage and makes cleaning a lot easier.

Beginning yoga practitioners might need a little help maintaining yoga positions or stretching. There are a few common supplies designed just to assist beginners. For those who have limited flexibility, are in the latter stages of a pregnancy or are recovering from physical injuries, yoga blocks are a good resource. They help you do light stretching and assist you with putting your body in yoga poses that are not so familiar to you. If you have managed the beginning poses, but need a little more support for deeper poses (or help with alignment), perhaps yoga ropes are a good tool for you. They primarily aide you when yoga positions are too physically challenging but you need to push yourself a little more to attain a higher flexibility. Yoga straps can be used in strength training to increase resistance or deepen stretches, and yoga sandbags help you monitor your endurance levels.

Those who have been practicing yoga for a while have a host of other supplies at their disposal. The inversion sling, which allows your body to invert just as the name implies, strengthens your lower back and helps you keep your spine straight. There is a simple scientific rule that gravity eventually begins to wear on soft tissue and internal organs. The inversion sling works against this by changing the direction gravity pulls the organs and reduce the usual "drag" that the body has to endure. With yoga headstanders, you are upside down just as you would be in a normal headstand against a wall. Ninety percent of your body weight is in your shoulders. The remaining 10 percent goes to your palms. In addition to the same benefits as the inverted sling, the yoga headstander can help get rid of muscle tension in the neck and headaches that come from should and neck pains.

Yoga boards might seem simple and nonessential at first glance, but they can help your balance, whether you are standing on one foot or pushing up on your belly. Sometimes, it is difficult to keep balance while trying to maintain a yoga position. The yoga backbending bench is a tool you can stretch your body across to ease back pain. Stretching helps to pull the heart and chest area open, tones abdominal muscles and stretches the shoulders. Even though there are no studies to prove this theory, the backbending bench has been noted to decrease menstrual cramps. If you are using the bench for yoga, it also makes the fish pose and bridge pose easier to hold.

Now that you have a grasp of some yoga supplies that might help you get disciplined in yoga, you should make sure you have the right clothes to begin. Yoga clothes need to be a fit that will allow you to be extremely comfortable. Loose, baggy t-shirts, jeans, big sweatshirts, flowing skirts and shoes are not optimal clothing items for yoga. While you may have extreme comfort when you wear them, loose clothes may get in the way of you being able to move effectively. You should choose tank tops, closer fitting t-shirts, wrist and headbands to contain sweat, and form-fitting pants to help you move better during yoga. Clothing can also play a vital role in helping your body breathe while you are holding positions. It is best to find clothes that are sweat absorbent like spandex. When possible, avoid cotton. When you sweat, cotton sticks to your body and makes you uncomfortable.

The best rule of thumb when shopping for theyogalifestyle.net/category/yoga-supplies yoga supplies is to buy the things that help you find the best comfort level for your workout. There is an abundance of clothing retailers that specialize in fitness gear tailored for theyogalifestyle.net yoga. You do not have to feel inundated by the different styles available. Just be true to yourself when it comes to your level of yoga skill and find the right supplies that work for you.

What Is Yogalates? A Brief Overview

You've probably already heard of Yogalates - it is the newest trend in fitness in health clubs, spas, and yoga and Pilates studios. But let's start with the basics: what is Yogalates?

Yogalates, also spelled Yogilates, is a combination of Pilates and yoga, which blends the emphasis that yoga puts on flexibility and meditation with the benefits of core strengthening that you get with Pilates training.

Yogilates was created in the late 1990's by Jonathan Urla, a Pilates and yoga instructor, who realized that some of the same basic principles are shared in both yoga and Pilates - like proper breathing, alignment, strengthening and flexibility - and could be combined to glean some of the benefits of both.

Why take a Yogalates class? It's a great way to get some of the benefits of both practices if you don't have time to attend both yoga and Pilates classes. If you're splitting your time between the two types of classes, you may not be getting the full benefits of either or learning the proper form through dedicated practice.

Yogalates is also great if you're getting bored with your current practice and looking to try something new, or challenge your body in new ways.

Traditional Yogalates classes start with warm-up yoga poses like downward dog, which gets your body warmed up and started on proper breathing and form in the yoga poses. Then, the class moves into more challenging yoga poses that require greater movement, which sets the tone for the body's muscles as you move into Pilates poses. Pilates exercises follow to further challenge the body and emphasize core strength.

What are some of the disadvantages of Yogalates? Not surprisingly, you only get half of the benefits of taking a full yoga or Pilates class because you're splitting your time between the two. You won't work your core as hard as you would in a traditional Pilates class - the same goes for the meditative benefits of a full yoga class.

Jillian is a certified Pilates instructor who enjoys practicing Pilates and yoga, especially the IM=X Pilates Method. She enjoys writing about the benefits of Pilates, practicing Pilates and learning how to become a Pilates instructor at pilatescertificationhq.com pilatescertificationhq.com.

The Wii Fit is Just a Balance Board So What Exactly Can I Do on It?

A lot of folk out there have said that they feel the Nintendo Wii Fit seems just a tad boring as all it really is at the end of the day is a board, sorry, a balance board. What exactly can you do on a balance board?

Ok, I admit that yes, it does seem boring to just stand on a board and do simple, so called training exercises which surely cannot cause much exertion to the body. But it's highly likely that this way of thinking is only by those who have heard distantly about the Wii Fit and either don't have one, or have not read exactly what it's purpose is. And if that be the case you could be forgiven for such thinking because without any information, yes it does seem boring. But boring it is not!

The Wii Fit is a tremendous piece of equipment for a fitter body which is total fun and certainly not boredom. Let's just list a few of the activities you may carry out using the Wii Fit Balance Board.

- happinesslifetime.com Yoga Training with deep breathing exercises, Spinal Twist, Shoulder Stand and others.

- Strength Training with Sideways Leg Lift, Triceps Extension, Push-up Challenge and others.

- Aerobics with Jogging, Step Aerobics, Hula Hoops, Rhythm Boxing and others.

- Balance Games with Ski and Snowboard Slalom, Table Tilt (shifting body balance to to get balls into holes), Tightrope Walk, Penguin Slide and others.

Furthermore, to the above you can unlock more activities depending on your level of play, meaning that as you get better more activities become available.

The Nintendo Wii Fit Balance Board is boring? No way. And remember, the list of activities above is not exhaustive, there's more, lots more.

So go on buy a Board - you certainly won't be bored.

John Milligan.

[computer-games-store.co.uk]

For your Nintendo Wii Fit please visit the above site and also scroll to the bottom and there in the Amazon Store, Millie's Gadgets you will find your superb little gem.

An excellent resource for all those consoles and games you've ever wanted, including the Nintendo Wii, Wii Fit, ps3, xbox 360 and Ipod Nano 8GB and lots more. No searching all over the web for different bargains. There's loads of choice here with all the top sellers and best prices. You certainly will not be disappointed.

So, if you're hungry for that bargain console, game or accessory, then go to the website, have a good browse and enjoy your shopping experience.

How to Teach Yoga in the Corporate Marketplace, Part 2

The previously mentioned benefits of Yoga, for companies, are just the "tip of the iceberg," when you consider that Yoga also teaches gradual lifestyle changes, exercise as a regular component of life, a moderate diet, anger management, and stress reducing techniques.

For most Yoga teachers, bragging does not come easy. Yet, the public cannot see the obvious benefits of Yoga, unless you point them out. When you decided to become a Yoga teacher, you also decided to educate the public about Yoga.

When Yoga instructors mention these points in their marketing materials, this becomes an offer that defines Yoga's many benefits, instead of supposing that a corporate decision maker knows what Yoga is. When it comes down to it, you should be able to explain the benefits of Yoga in a paragraph and have it etched into your memory.

This prepares you when you talk to the public about what you do. To state: "I teach Yoga classes," is not enough of an explanation - if the person you talk to has a mental picture of Yoga as just a bunch of pretzel poses, displayed by show-offs.

Your letters, to local companies, should be as long as needed, but you should also mention the benefits of having a corporate Yoga program in the first paragraph or two. The decision maker, who reads your letter, will see the benefits, or not, but if you have captured his or her interest, he or she will continue to read.

You could refer potential companies to your Yoga website, as well. However, if you have captured a prospective decision maker's attention, you had better fully explain the benefits of a Corporate Yoga program, while you have captured his or her attention.

I can already hear the complaints, "I wanted to become a Yoga teacher, not a copywriter." If you can talk, you can write. After you write, have your copy proof read, a few times, by someone who is good at it. If you really need a copywriter, feel free to contact me, but please understand that quality copywriting is not cheap.

Let's get back to the types of injuries Yoga workshops can prevent. For office workers, Yoga can help stretch out connective tissues in the wrists, hands, fingers, elbows, shoulders, neck, and back. All of these areas can stiffen up through repetitive motion. Add to this fact, that all of an office worker's muscle groups can become very tense and create backaches, headaches, anxiety,

hyper tension, and many more ailments.

Manufacturing companies, with workers who assemble products, also see a multitude of injuries - from industrial accidents to repetitive motion injuries - specific to the job. Yoga instructors can teach how to shift weight properly without injury. Developing awareness, or "living in the moment," can also help reduce accidents.

The fact is, Yoga training is totally beneficial to all workers, regardless of their specific duties. It is the responsibility of Yoga teachers to convey this message to the corporate decision makers and the public. Job opportunities for Yoga teachers are all around us, but we must act in order for the corporate world to react.

© Copyright 2006 - Paul Jerard / Aura Publications

Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Triathlon Training For Beginners - The Top Ten Questions

There are some key answers to questions about triathlon training for beginners that you must know if you're just getting into the sport or you're trying to learn a few new tips to enhance your triathlon experience. We get questions every day from a wide range of beginner, intermediate and advanced triathletes, but these are some of the more popular triathlon training for beginners questions. Today's article will keep the answers quick and easy-to-digest!

10. Q. Is my bike saddle supposed to hurt? A. Initially, yes. It generally takes 4-6 weeks for soreness and saddle discomfort to subside as you begin to form a "butt callous". If you find that even after a couple months training, you're still constantly shifting in the saddle to find a comfortable position, then make sure that your bike is fit properly (especially noting whether or not your seat is too high), and explore some options such as noseless saddles, better bike shorts, and a good slathering of chamois cream.

9. Q. How should I eat while I'm running? A. You're going to have the best luck with liquid fuel, so that you don't have to worry about breathing and chewing simultaneously, and your stomach doesn't have to worry about trying to break down food while you're bouncing up and down. Go for gels, or a small amount of carbohydrate based fluid - in the range of 200-250 calories per hour.

8. Q. Is it normal for my feet and calves to cramp while I'm swimming? A. If you run or bike directly before you swim, this can happen. It can also happen if you swim for more than 45-60 minutes without water, or you're very low on electrolytes. Should you find yourself in a cramping situation, try to push off the wall very gently, or with just the non-cramping leg.

7. Q. Should I lift weights? A. Yes, especially if you're a "skinny" or "small" person. Until 4-8 weeks prior to a big race, you should focus on gaining strength and building or maintaining lean muscle. This will help prevent injury. As your race approaches, begin to de-prioritize weightlifting and spend minimal time in the weigh troom, instead prioritizing swimming, cycling and running.

6. Q. How should I eat while I'm biking? A. Unlike running, you can generally handle solid foods on the bike, and you can consume about 50-150 more calories per hour compared to running.

5. Q. Do I need a wetsuit? A. If you're in a cool climate, like the Pacific Northwest, a wetsuit is recommended. If you're in a warm climate, you don't need it to stay warm, but it will certainly make you faster. There is absolutely no crucial need for a wetsuit, and most races don't require that you wear one.

4. Q. Should I stretch? A. Before workouts, we recommend dynamic stretching, like leg swings and arm circles. After workouts, we recommend longer, static stretching, like yoga. Stretching will help elements like your shoulder mobility, your position on the bike, and your comfort during long runs.

3. Q. Is a road bike OK, or do I need a triathlon bike? A. While you'll probably find that it's easier pedal faster, be more aerodynamic, and run more comfortably when you get off a triathlon bike, it is just fine to start on a road bike. If you do use a road bike, however, try to find some aerobars for it! This will make the eventual switch to a triathlon bike much easier.

2. Q. How long will it take me to get ready for an Ironman triathlon? A. Our programs inside the academy range from 25-36 weeks for the Ironman. If you're fit and you frequently race, 25 weeks is completely possible. If you're really wanting to achieve a fantastic time, or you're not experienced at Ironman, closer to 36 weeks is ideal. If you're a complete couch potato, give yourself at least a year.

1. Q. How much protein should I eat? A. Although everyone is different, a good rule of thumb for active individuals is to consume about 20-30% of your daily calorie intake from proteins sources like seeds, nuts, lean dairy, whole grains (if you can handle the gluten), healthy meats (like bison, fish and lamb), and hemp, pea, soy or whey protein powders that are low in additives and preservatives.

While the answers to the questions above are indeed brief, we hope they've helped give you some direction for your triathlon training for beginners! If you want more in-depth discussion, including a private forum and weekly live coach Q&A calls, then check out the Rock Star Triathlete Academy, at rockstartriathleteacademy.com rockstartriathleteacademy.com. See you there!

The Rock Star Triathlete Academy at rockstartriathleteacademy.com rockstartriathleteacademy.com is full of more FREE information to rock you training! Visit today for 12 free teleseminars, a BONUS audio, and more triathlon training goodies.

Practice Yoga and Remain Young

Yoga has distinctively proved itself as a natural tool to maintain juvenility. Juvenility does not mean that an individual would become immortal and totally resistant to disease but could acquire immunity to several harmful toxins which leads to aging.

Almost all individuals whether men or women has the desire to remain young but in today's world where there are toxins (harmful agent) in our foods, drinks etc. It's not possible to maintain the health in such a hazardous environment. Today people are more prone to diseases as earlier because of extreme pollution and usage of unwanted materials. As a result the frequent diseases degrade the health of an individual and he or she show the sign of aging even in their 20's.

A brief summary explaining why there are so much of healths hazards are mentioned below:

o Insufficient food intake (Balanced diet is missing)

o Exposure to hazardous or polluted environment

o Depression due to work pressure

o Anxiety due to work pressure

o Stress due to work pressure

o Intake of alcohols and drugs

o Excessive smoking etc.

It is almost clear that in one way or the other we are victims to the aforesaid pinpoints. So what's solution - Thorough medical treatment, physiotherapy etc. There might be several remedies for this problem but a remedy though ancient but has proved itself to the best weapon to cope with such sorts of deformities is "YOGA". Yoga in itself is a system which involves the maintaining the coordination between mind and body.

By practicing yoga regularly an individual could maintain his / her health at the most perfect level. Yoga helps in stabilizing the immunity of the body thereby helpful in fighting against the diseases.

Tips and techniques used in Yoga -

Body postures (Asanas - it involves the movement of body in several postures to relax the body nerves etc.)

Breathing (Pranayama - it involves the special breathing techniques to calm down the mental nerves and coordinate the nervous system)

Meditation (Dhyana - it involves the positioning of mind over one point thereby increasing the concentration and resistance to the surroundings)

Above said techniques if followed and practiced regularly in supervision of a trained Yoga personnel will lead to more healthier body and sound mind which will ultimately retards aging and the youth is maintained throughout. Also the resistance towards certain diseases will increase and a person may develop immunity to several diseases even while working in hazardous environment.

So the main mantra of today's world is "YOGA" which is the best weapon to cope aging without any side effects.

The author is a contributor writer for Health. To get the latest aggarwaloverseas.com books from India & aggarwaloverseas.com books on yoga log on to ? Aggarwaloverseas.com Aggarwaloverseas.com

Measurable Results For the Length of a Breath Using Yoga? The Answer - Yes!

Maybe you've been wondering what kind of results you can expect from practicing a yoga breathing technique.

Well, I sure did and I ended up doing an informal study of my yoga students to find out if indeed, measurable results were possible. I'll explain the design of my study, some of the results, the benefits, and then you can try out the first technique we practiced.

The Design

In our study, we collected data from two college PE (Functional Yoga Training) classes; 63 students taking class with me twice a week for a full semester (roughly 16 weeks).

This twice a week practice was critical to achieving a measurable result!

We measured over 11 significant parameters involving strength, flexibility, lung capacity, sleep levels and the ability to relax; performing assessments at the beginning, middle and end of the semester.

The first measurement we took was the 'length of a breath'. And I'm going to share the framework of this parameter with you.

To extend breathing capacity we worked with three very specific Functional Yoga Training breathing techniques, known in yoga as 'pranayama'. Part of this practice also included using these specialized breathing techniques while working in twisting poses, to increase respiratory capacity.

Here are some of the results:

At the beginning of the semester Group I (34 students) started out with a class average of 22.6 seconds - from the beginning of the inhale to the end of the exhale - that's roughly an 11 second inhale and an 11 second exhale.
Some of the students in the group had a total breath length of only nine seconds from inhale to exhale. That's roughly a four second inhale and a five second exhale, not unusual for a person who's never been introduced to breathing techniques.

Take a moment right now, to measure your breath from the beginning of the inhale to the end of the exhale, and find out the length of your breath. Grab a stopwatch or use a count of 1 - 1000, 2 - 1000, 3 - 1000... Make of note of this for later.
By the end of the semester, practicing the Functional Yoga Training breathing techniques we learned in class; the length of a breath (class average) was 32.2 seconds! That's a 43% increase!

Combining the results from both groups, a startling 40% (25 out of 63) of these students achieved greater than a 50% increase in the length of a breath! These 25 students had an impressive breath length at the end of the semester that ranged from 22 - 60 seconds!

These results are entirely possible for you, if you're willing to practice at least twice a week. And, if you practice even more frequently, your results can surpass what we observed in the study.

So by now I'm sure you're ready to learn one of these techniques. This first one we'll cover is a building block for all the other breathing techniques we used. This is the start of acquiring a relaxed longer breath, like the students in the study and it's called an Ujayi breath.

The Technique

Ujayi Breath:

Seated comfortably
Inhale through the nose to the back of your throat
Stay with your inhale as long as comfortable
Feel and listen to the sound of your breath as it passes the throat
Exhale from the back of your throat back out through the nose
Feel and listen to the sound of your breath as it passes the throat
Try to match the length of your exhale with the length of your inhale
Repeat for five breaths

This type of breathing conserves energy and calms the nervous system by stimulating the vagus nerve while breathing. You might wonder why that's important, I'll explain:

The vagus nerve is the tenth of twelve paired cranial nerves. It is a remarkable nerve that supplies nerve fibers to the pharynx (throat), larynx (voice box), trachea (windpipe), lungs, heart, esophagus, and the intestinal tract as far as the transverse portion of the colon.

The vagus nerve also brings sensory information back to the brain from the ear, tongue, pharynx, and larynx.

Information travels through this nerve to and from your central nervous system.

Since 1997 there's been a form of therapy available for severe clinical depression, when standard drug therapy fails, known as Vagal Nerve Stimulation. A pacemaker type of device known as a pulse generator is surgically implanted into the chest wall with a wire attached to the left vagus nerve in order to send electrical signals along the vagus nerve to the mood centers in the brain. With this therapy the hope is that these signals will improve the symptoms of depression.

Did you know you can stimulate your own Vagus nerve with Ujayi breathing by having a focus on the sound of your breath as it passes the throat?!

Try the technique again. It's listed above, and focus once again on the sound of your breath, and the feeling it creates within your body.

How do you feel now compared to before practicing the Ujayi breath?

With a calmer nervous system, your body can take in additional oxygen and metabolize it more efficiently, leading to all kinds of positive benefits, including those signals back to the brain affecting your mood centers.

With this breath you can literally calm your own nervous system. Aside from learning how to lengthen your breath, a calmer nervous system will allow you to feel more relaxed, and we all want that!

Save the breath measurement you took at the beginning of this article, you'll need it for reference as you continue your practice.

Copyright 2010 Julie Downey - Functional Yoga Training, All Rights Reserved Worldwide

Julie Downey

juliedowney.com juliedowney.com

Julie Downey is a pioneer in the field of yoga training for athletics. She's been teaching yoga techniques to professional and college sports teams and athletes since 2003.

Her instruction focuses on Functional Yoga Training; addressing the unique needs athletes have for increasing strength, flexibility and energy, while reducing the incidence of injury.

Click on the link above to find out how Julie can help you bring in the missing link to your training with cutting edge Functional Yoga Training techniques for you, your team or your school!