Yoga Teacher Training Online to Train Your Mind

Disciplining the human mind has been a documented challenge for centuries. Some people have the perception, that the only method to train the mind, requires intensive study in groups and classrooms. While this is true for children and students, who need to learn the fundamental building blocks of a subject, it is entirely another matter for one who is capable of absorbing new information and knows the basics.

Some will say Yoga is strictly a "hands-on" learning practice. If that is so, then Yoga practice should be just like a personal training session, with a micro-managing teacher, in face-to-face situations - constantly correcting every possible flaw of our practice.

Heaven forbid that any one of us could be capable of reading, viewing, listening, and researching Yoga, while being free from external control. Should we consider Yogic independent study, or a path of self-study? If we are incapable of learning without a teacher present, then we should not practice Yoga at home.

In fact, if this over-handling philosophy were true, Yoga would have ceased to exist after the first generation of teachers passed away. The reason being: The second generation of teachers would have been completely lost without a guru to show them the answer to everything.

Learning the basics is a fundamental requirement toward mastery of any subject, but making people dependent, stifles creativity and innovation. Yoga is a science, and an art of living, that constantly evolves. There are many forms of Yoga, and all of them are continuing to grow exponentially.

Just within Hatha Yoga, there are many sub-styles, and all of them are constantly growing. If a guru tries to control a Yoga system, by limiting techniques, refusing to modify techniques for needs, strict dogma, and cloning teachers to become parrots, some teachers will eventually abandon the practice and grow independently.

Humans were designed to believe in independence. Religion, politics, philosophy, and language have many varieties. People do not easily accept absolute control over life's details. It is only natural to expand the mind through independent study, when one has mastered the basics.

Yoga is much like any other subject - we learn the basics in the classroom and apply them to real life situations. Each of us learns different subjects in a variety of classrooms, but the real test is when we apply a technique, and take note of the results.

In the case of Yoga teacher training online: Some web sites have so much free information available, in the form of videos, articles, MP3s, newsletters, forums, and Blogs, that this truly looks like the "Golden Age of Independent Learning."

? 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/

In Times of Economic Distress, Turn to Yoga?

Well Yoga is hopefully the plan of many Wall Street fitness centers and personal trainers. With the rising costs of gym memberships and an even more lack of clientele, many fitness professionals are looking for cheaper alternatives in helping others maintain a healthy lifestyle.

In the October 16th, 2008 edition of the New York Times, author Mandy Katz writes, "ON Wall Street, when the going gets tough, will the tough get yoga mats? Adding classes in yoga, meditation and other so-called mind-body regimens is just one way fitness professionals in the financial district are responding to recent economic uncertainties roiling their corporate clientele. Some are also offering shorter, cheaper personal training sessions and, in at least one health club, quiet discounts for members who lose their jobs."

This trend leads to larger class sizes which in turn help cut down costs since most Yoga instructors can work with a few dozen students at one time. It has been shown in a variety of studies that Yoga helps reduce stress.

In a recent article in Shape magazine Kelly Marages writes about, "the diet and exercise routine of Brook Barth, who lost 65 pounds gained during postpartum depression." She goes on to say that, "it is stated that Barth began by going for daily walks and researching diet information on nutrition Web sites. Her workout now incorporates regular cardiovascular exercise as well as strength training and yoga."

Not only is it an affordable way to get some stress reducing exercise in, the trend is becoming popular that many vacation spots around the world are offering it. Who would have thought you would need Yoga on a vacation right?

With all of the events going on today's world a reduction in stress is exactly what we need. Take the time to learn more about what Yoga can do for you and your anxiety level. Chances are there is somewhere local to you that are offering low cost or even free Yoga classes. Take advantage of them and you could be on your way to a reduced stress lifestyle.

About the Author:

Mr. Tucker is the senior editor for weightlossnation.0fees.net Weight Loss Nation, an online resource where you can learn various tips and tricks on weight loss, fitness and nutrition.

Mr. Tucker is also a regular contributor on mikeshowtoblog.blogspot.com Mike's How-To Blog, an online resource that explains a step by step approach on How to do just about anything.

The Five Most Interesting Bikram Yoga Poses

Bikram yoga consists of 26 sequenced poses that work on each part of the body to gain maximum efficiency performed in a heated area. Listed below are 5 interesting poses and a little information about each of them.

The Awkward pose - Utkatasana - is a pose that assists in aligning the skeletal system. It is a very strengthening pose for the lower limbs, upper arms and stomach region. It can assist in spinal problems, arthritis in the hip, ankle or knee and opens the pelvic area. This pose is the third in the sequence. It is an upright stance with arms straight out in front from the shoulder. Hips are lowered and knees bent.The pelvis is about 2 inches above the knees and in line with the heels.
The Balancing Stick pose - Tuladandasana is the seventh Bikram yoga pose and one of great concentration. It is a standing position involving a forward tilt with raised arm and leg being parallel with the floor. It benefits the heart muscle, increases circulation and unclogs arteries as well as relieving stress from the spinal area. It is done on both sides of the body.
Another interesting pose is Number 11 - the Tree pose - Tadasana. As the name suggests it is an upright standing pose. It is good for the posture, balance, spine and releasing tension in the lower back area. It encourages flexibility of ankle, hip and knee. It involves pressing the sole of the foot into the inner thigh whilst keeping the hips straight and balancing.
Standing Separate Leg Stretching Pose - Dandayamana-Bibhaktapada-Paschimotthanasana - is a great pose for stretching the sciatic nerves and assisting in the function of the small and large intestine. The vertebrae and hip joints also benefit from this exercise and flexibility and tone of leg muscles are improved. The aim is to have a straight back with knees locked and the pose is forward bending towards the floor.
Bow Pose - Dhanurasana expands the lungs by opening up the rib cage and encourages good spinal health. With its flexing and stretching, it increases circulation and aids many organs of the body such as liver and kidneys. It involves lying on the stomach, gripping the ankles and lifting knees, chest and chin.

This information is a brief overview.

These postures also involve correct breathing techniques. All of the Bikram yoga poses are taught at specialised Bikram yoga studios around the world under the guidance of trained teachers.

Christine Margaret has an interest in yoga. Please visit my site at yoga-at.com yoga-at.com for more information and products.

The Truth About Options for Yoga Teachers, Part 5

Kids Yoga: You really have to be connected to a children's day care center, private school, or public school, to have large numbers of kids joining your Yoga classes. This may not be the case everywhere, but it reflects the feedback I get from Yoga teachers worldwide.

It is also true for our wellness center in North Providence, RI. Our Kids Yoga class started small but now has a regular following of 20 students per class. To be honest, I brought Yoga into the children's martial arts classes by integrating Vinyasa Yoga with their regular warm-ups.

The result was children who shed fat, became a bit more muscular, and demonstrated more strength and positive attitudes than ever before. The parents are ecstatic about the results now, but wondered what I was up to, when children in Jujitsu or Karate classes were engaged in Yoga training, as part of the curriculum. The benefits to children who learn Yoga are endless.

This is a non-competitive atmosphere, where a kid can just be a kid. Children, who regularly participate in Yoga classes, do not have to put pressure on themselves, and can learn many life skills, such as enhanced self-appreciation.

If you are going to teach children, make sure you are prepared for them to be your biggest challenge. It is all about keeping their attention span, therefore, split your Yoga class into segments. Classes have to be fun, and you should only address four components such as: posture, breathing, relaxation, and meditation. Keep it simple, and don't go off into a lecture that will put them to sleep. Kids do not come to Hatha Yoga classes to learn the finer points of Bhakti Yoga.

Always praise each child who participates, as this does help their self-esteem. Many times, Kids Yoga class is similar to a carnival, where every child wins a prize. In this case, always point out the children who try. This atmosphere will create children who follow the best examples; then, praise those children who try to copy. This is a win-win situation for every child in your Yoga class.

If you do not have patience, please do not consider teaching Yoga to children. Teaching a Kids Yoga class is not for every Yoga instructor. You have to be creative, an entertainer, and a guide to become a kids Yoga instructor.

After all, Kids Yoga classes contain aspects of Yoga that many adults have lost track of - from a very silly Lion face, to an extremely serious meditation. When you are giving Yoga instruction to a class full of children, your mind must be as flexible as your body.

© 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

Secret Health Benefits of Yoga and Tai Chi

Do people who follow Eastern philosophies know better than those of us who don't? If so, what is it that they know? Yoga and Tai Chi aren't just a type of exercise, they are a life style. I would suggest that before you start one of these regimes that you have a physical at your family doctor's. This is just to make certain that you are physically fit. It also gives you a starting point from which to work.

Yoga and Tai Chi (TC) can be learned through DVD's, television programs or through hands-on classes. I would suggest that you try the classes first because you will have an instructor on hand to assist you in your technique. The instructor can also teach you how the body movements will assist in your mental and physical health and well being. Yoga originated in India. The name means to unite and the movements unite body and mind. Yoga is also a method of meditation. Many of these methods pre date Buddha.

Yoga can be challenging for plus-sized people but it is an excellent way for them to exercise. Yoga gives a body extended flexibility. It is an exercise especially good for people with arthritis because it not only increases flexibility, it also increases joint lubrication. Yoga also completes the detoxification of the body and tones muscles. Because yoga is a lifestyle, it is considered a combination of breathing exercises, physical work outs, and meditation which are done on a daily basis.

Tai Chi Chuan is a Chinese martial art as well as a training form for longevity and health. TC is best known for the pictures of many Chinese in parks every day doing their exercise routines in sort of a choreographed dance. It is supposed to fuse the Yin and Yang. Many of the martial art postures are combined with the "pushing hands" movement we have all seen in Tai Chi demonstrations. Tai Chi is a part of the Wudang martial arts group. Many people follow TC who have absolutely no interest in martial arts.

TC is accepted as an adjunct in Chinese medicine. Aspects of Chinese medicine are taught to advanced Tai Chi masters. Tai Chi incorporates the use of leverage to ease the pressure on joints. Tai Chi also encourages using softness to meet hardness in life. They are taught to meet the yin with yang.

Lao Tzu said that the "soft and pliable will defeat the harsh and intractable". Those schooled in Tai Chi are sensitive to the movements of their opponents and can react to them. Modern Tai Chi emphasizes health. Classes are held in hospitals, schools, nursing centers, senior centers and community centers.

Medical professionals have found that TC is beneficial in recovering from stroke, heart attack and is good in treatment of Parkinson's, multiple sclerosis and arthritis. There is speculation that it also benefits people with diabetes. Studies made recently have shown some benefit in ADHD treatment. According to the Mayo Clinic the movements of TC reduce stress. It is non-competitive and self paced. It can be done in groups or alone.

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Exercising Came Naturally to Me

Everyone has their limits, but everyone also has the ability to pursue excellence in every aspect of their lives. Stop dwelling on your short comings, and start to look at ways in which you can challenge yourself. It is just as easy to do as it is to say. It all depends on your outlook on the issues that you want to develop.

It is an amazing thing to realize the tremendous amount of potential you have. A major lesson to remember is that you have to be consistent with your effort, because excellence will arise out of consistency and persistence when quality is a habit then excellency will come natural.

Getting started in an exercise is easy when it comes natural to you. I have found some of the best workouts came naturally at home involving my pet dog, Buddy. I was sitting in a chair on wheels hanging onto Buddys' leash. I started to spin from side to side while holding onto the leash and using his size and strength as support in the center. It mimicked an ab machine exercise I had seen on TV. It was like a Pilates core training simulation, but more important, it was fun because mans best friend was involved too.

Aside from our pets being great motivators (there are now official sites for dance routines and workouts with your dog), our children can be wonderful training partners. There are yoga for moms and babies classes and videos out there for your enjoyment. My 9 year old son loves to lift free weights with me. He yells at me "one more" sometimes to make me push myself. For Christmas one year I got both of my sons their own yoga mats, blocks, straps and beginner video package. Their ages were 4 and 6 at the time. They saw me stretching on my exercise mat and wanted to do what I, as a parent, was doing to be with me.

These oversights are right under our noses sometimes and are clearly helpful along the way with almost any fitness routine. The front page of the local paper today presented that the local high school gym is now open to the public for a nominal fee and only for an hour and a half most nights during the school week. This comes as an opportunity for many parents to be engaging themselves in an exercise program while their truthaboutabs.blogspot.com/2006_11_01_archive.html children are involved in after school sports and activities. Instead of sitting around and waiting, they now can workout in a new, state-of-the-art gymnasium. The fitness trainer there offers free personal routines specifically suited to your needs.

Knowing what you want is half the battle. Getting what you want when it comes to exercise is as natural as the nose on your face. So, do not think too hard about working out, it will come to you in your time, naturally.

Check out the following site to learn 7 weird foods that burn stomach fat, unusual tips to lose belly fat, and even a cool "trick" that can prevent junk food cravings: AbdominalFat101.com AbdominalFat101.com.

Here's to wishing you a leaner, healthier, stronger body!

Bikram Yoga - What Is It And Who Started It?

There are many types of yoga that you can do to help you get into shape or help you enhance your spirituality. The Bikram yoga is a physical type of yoga. It is more aerobic than other types are. Do you know who started this type of yoga? Who was Bikram yoga named after?

The Bikram yoga was founded by Bikram Choudhry. Bikram was born in 1946 in Kolkatta. During his life he became a disciple of Bishnu Gosh who is the brother of Paramahamsa Yogananda. He was very young when he became a disciple. He was only four years old at the time. He mastered the Hatha yoga technique, which allowed him to win the Indian yoga championship at a very young age. He retired an undefeated champion when he was very young.

Bikram went on to start many training centers for yoga under the direction of his master Bishnu Gosh. He later on in his life came up with his own system for yoga which became known as Bikram yoga.

When doing Bikram yoga you will do this type of yoga in a heated room. The temperature in this room is usually about ninety to one hundred degrees. This will help warm the body which in turns makes the postures that you are required to do much easier. The postures that you do with this type of yoga are done in twenty six postures. This yoga starts with standing postures, backward bends, forward bends and even twists. You will do each posture twice. In order to do the full routine for Bikram yoga it will take you about ninety minutes.

This type of yoga may not be the right type for you. Someone that is physically fit will be able to do the Bikram yoga with ease. However, when you are not in such good shape you might want to start with another type of yoga. Then when you have made your body stronger you will be able to attempt this type of yoga.

You want to make sure that you find out all you can about Bikram yoga so that you will know if it is right for you. You need to know what it is about and whether you can handle it. You don't want to do this yoga or any other yoga without first knowing what you will be doing. So take the time needed to find out about Bikram yoga before you attempt it.

Get more hot-yoga-tips.com/Benefits-of-Yoga.html benefits from yoga by visiting Hot-Yoga-Tips.com where you will find yoga related information, tips, advice and resources to include yoga for men, women and the different hot-yoga-tips.com/Branches-of-Yoga.html branches of yoga.

Get the Upper Hand in Your Workout With Topnotch Women's Fitness Accessories

Have you recently embarked on a stimulating activity like yoga? Just started a weight loss exercise regime? Or are you a gymnast who trains frequently and engages in conditioning exercises? Or maybe you're bracing for a triathlon? Whatever your fitness goal, you can kick off to a good start with quality basic gear. Once you have the sweat-absorbing clothes and the right footwear for your particular sport or fitness activity, next in line will be the essential accessories.

The best deals on women's fitness accessories ranging from jumping ropes and high-performance sunglasses to exercise balls, yoga mats, and lifting gloves may be obtained online, or through sports specialty shops (particularly when there 's a sale).

Among the great finds online or in small family-owned stores are the eco-friendly yoga mats. Now some yoga mats may feel fine on soft grass but turn out quite uncomfortable for the yoga enthusiast when placed on the hard floor. A good yoga mat should keep the hands or feet from slipping. Choose yoga mats that are not only light and easy to transport but comfortable and firm. It should help the yoga enthusiast prevent undue pressure to joints and to engage in the meditative with ease.

An exercise ball that can aid in toning and building muscles may likewise beobtained at a discounted rate through online sports equipment stores. Just make sure your fitness ball is guaranteed safe and is burst-resistant. You can rely on brand names that have been in the sports equipment industry for a long time for reliable products.

Other useful women's fitness accessories for those who want to shape up and lose weight are a self-timer, pedometer, and heart rate monitor (which may be incorporated in a high-tech watch). Of these three, the heart rate monitor can be quite vital to a fitness training program, since it's a handy tool for monitoring cardio progress. For those who are engaging in strength training, having at hand quality lifting gloves which offer superior grip is advisable. Hand pads that can keep the hands cool and prevent soreness or calloused hands are a good alternative. Pack your workout accessories in a stylish gym bag or tote.

As for women who take to the ultimate fitness workout like cardio kickboxing, a complete set of women's workout gear consisting of shorts or training pants and tank plus durable gloves should help bring your workout to a new level. As for women taking up a new sport, like volleyball or badminton, it'll be good to invest on sport-specific footwear.

Op for durable court shoes that offer stability and flexibility. Women have varying taste s in choosing casual footwear. There are those who want something that serves a purely athletic purpose, while others want something high-tech and fashionable as well. Lightweight and stylish shoes are best when it comes to running and strolling in the park or mall. Remember that the best women's fitness accessories are those which won't just up boost style quotient but offer supreme comfort, are durable, and help in the realization of fitness goals.

Courtney has been writing articles for her blogs and for article directories for the past 4 years. She writes on a variety of subjects. You can check out her latest website workoutclotheswomens.com Womens Workout Clothes and find out more as well as read about workoutclotheswomens.com/workout-clothes-for-women-buying-the-right-womens-workout-clothes.html Workout Clothes For Women.

Detox Using Yoga and Ayurveda

I became very interested in detoxing after I was diagnosed with irritable bowel syndrome (IBS) about 12 weeks ago. My IBS suddenly developed after a car accident that left me with neck and back pain. Was it the stress of the accident, damage to spinal nerve flow or the onset of Crohn's disease? Or perhaps a food allergy, gluten intolerance, infection or possibly an intestinal parasite?

Like many people with a chronic condition, I began to investigate potential causes and remedies, desperate at times to relieve the colon spasms, nausea and my distended abdomen.

Being a yoga therapist, I decide to follow my own advice and use some yoga cleansing techniques to relieve the IBS symptoms. I knew I didn't want to continue using over-the-counter (OTC) laxatives, antacids or antibiotics.

I turned to yoga and Ayurveda (the natural medical system of India) partly because they are safe, easy and inexpensive. The Ayurvedic view of detoxifying suggests that we detox four times each year at the beginning of each season or minimally two times per year. The core of Ayurveda asserts that general immunity lies in the digestive track. Thus the goal of detoxing thus is to cleanse the entire alimentary canal and maintain open energy flow.

Second, yoga and Ayurveda assert that not only must the physical body be maintained, but also the mental body. They assert that indigestion and toxin accumulation are associated with blocked energy in the chakras or energy centers of the body. These energy centers become blocked due to stress, mental fatigue and negative emotions like fear, anger and frustration. Physical activity and cleansing techniques become crucial to maintain the energy or prana that governs colon health.

Below is a complete detox program based in yoga and Ayurveda. The detox is a shortened, modified version which can be practiced each morning (1+ days) between 5-7 a.m. when the colon is thought to be at maximal functioning. Practice on an empty stomach and always consult your doctor before beginning any nutrition or physical activity program.

Part I: Intestinal Wash and Yoga Postures

Prepare three, 16-oz glasses of warm water with a pinch of salt and a dash of lemon juice for taste. Drink a glass of water and then follow the five yoga postures. Repeat this cycle three times. Once completed go to the restroom.
Yoga Postures: Repeat each posture 8 times each cycle
Upward arm press with heel lift: Start in a standing position, inhale and open the arms above the head, exhale, interlace the fingers and press the palms to the sky, lifting the heels off of the floor
Blown tree: Keeping the arms extended from pose I, exhale and lean to the side. In hale back to the center and repeat to the opposite side
Standing twist: Inhale and twist the body to the left, taking the right hand to the left hip and the left hand to the right hip behind the body. Inhale back to the center and repeat to the opposite side.
Twisting knee pose: Come into low squat bending the knees and dropping the tail bone down (picture 4a). Inhale and release the right knee to the ground. Exhale and twist to the left. Use the right arm as leverage to press the left knee to the midline of the body. Repeat to the opposite side
Twisting cobra: Lie onto the stomach. Inhale and exhale lifting the chest and shoulders away from the ground while twisting. Inhale to the center and exhale, twisting to the opposite side.

Part II: Rest and Eat

Lie down and rest for 45 minutes.
Eat and lubricate the digestive tract with a meal of boiled rice and dhal (split peas) cooking in ghee (clarified butter) for one hour. Repeat this meal six hours later.

Part III: Evening Breathing and Mediation Practice

Alternate nostril breathing: Wait at least two hours after the second meal of rice and dhal. Come into any comfortable sitting position. Align the posture upright. Blocking the right nostril with the thumb, inhale through the left nostril. Close both nostrils at the top of the inhale and keep the left nostril blocked, exhaling through the right nostril. Continue alternating blocking the nostrils side to side as you breathe. Practice 5-20 minutes. This breathing calms the nervous system, brings mental balance and is a perfect aid for better sleep.

Ongoing Daily Detox Tips:

Practice morning water therapy: Drink two glasses of warm water with a pinch of salt and lemon for taste upon rising each morning. Store water in a copper container overnight and drink the water before eating.
Chew food slowly to facilitate full breakdown and release of digestive fire-enzymes, acids and digestive juices for digestion.
Exercise each day for 30 minutes, enough to elevate the core temperature and break a sweat. Exercise is one of the best ways to maintain our body's natural ability to maintain digestive fire.
Be mindful of emotions as you eat and avoid overeating.
Take a short walk after every meal, at least 100 steps.
Practice breathing and meditation in the morning and before bed to reduce mental tension, the second main cause of poor digestion.
Avoid late meals after 7-8 p.m. and keep evening meals smaller than breakfast and lunch. Allow for a 12-hour fast from the last meal to the next morning meal.

Darryl Olive, MBA, MHA, CSCS, E-RYT, LMT is a 500 hour certified and registered yoga teacher with the Yoga Alliance. He teaches Kansas City yoga classes, practices yoga therapy and leads yoga teacher training, Ayurveda Training, Yoga Therapy training?and kcfitnesslink.com/thai_massage_certification Thai Massage Certification for KCFitnessLink. For more information, contact Darryl for information about yoga classes, Ayurvedic lifestyle consulting and yoga certification.

He leads yoga teacher training workshops and is the director of programs for KCFitnessLink. For more information, visit kcfitnesslink.com/yoga_teacher_training.html kcfitnesslink.com/yoga_teacher_training.html, e-mail

Enhance Happiness and Health by Cultivating Gratitude - Interview With Robert Emmons

Today we interview Prof. Robert Emmons, Professor of Psychology at UC Davis and Editor-In-Chief of the Journal of Positive Psychology. He has just published Thanks: How the New Science of Gratitude Can Make You Happier, a book that provides a research-based synthesis of the topic as well as practical suggestions.

Alvaro Fernandez (AF): Welcome. Prof. Emmons, could you please provide us an overview of the Positive Psychology field so we understand the context for your research?

Robert Emmons (RE): Sure. Martin Seligman and colleagues launched what was called "positive psychology" in the late 90s as an antidote to the traditional nearly exclusive emphasis of "negative psychology" focused on fixing problems like trauma, addiction, and stress. We want to balance our focus and be able to help everyone, including high-functioning individuals. A number of researchers were investigating the field since the late 80s, but Seligman provided a new umbrella, a new category, with credibility, organized networks and funding opportunities for the whole field.

AF: And where does your own research fit into this overall picture?

RE: I have been researching gratitude for almost 10 years. Gratitude is a positive emotion that has traditionally been the realm of humanists and philosophers, and only recently the subject of a more scientific approach. We study gratitude not as a merely academic discipline, but as a practical framework to better functioning in life by taking control of happiness levels and practicing the skill of emotional self-regulation.

AF: What are the 3 key messages that you would like readers to take away from your book?

RE: First, the practice of gratitude can increase happiness levels by around 25%. Second, this is not hard to achieve - a few hours writing a gratitude journal over 3 weeks can create an effect that lasts 6 months if not more. Third, that cultivating gratitude brings other health effects, such as longer and better quality sleep time.

AF: What are some ways to practice gratitude, and what benefits could we expect? Please refer to your 2003 paper in the Journal of Personality and Social Psychology, where I found fascinating quotes such as that "The ability to notice, appreciate, and savior the elements of one's life has been viewed as a crucial element of well-being."

RE: The most common method we use in our research is to ask people to keep a "Gratitude Journal" where you write something you feel grateful for. Doing so 4 times a week, for as little as 3 weeks, is often enough to create a meaningful difference in one's level of happiness. Another exercise is to write a "Gratitude Letter" to a person who has exerted a positive influence on one's life but whom we have not properly thanked in the past, and then to meet that person and read the letter to them face to face.

The benefits seem to be very similar using both methods in terms of enhanced happiness, health and wellbeing. Most of the outcomes are self-reported, but there is an increasing emphasis on measuring objective data such as cortisol and stress levels, heart rate variability, and even brain activation patterns. The work of Richard Davidson is exemplary in that respect, showing how mindfulness practice can rewire some activation patterns in the frontal lobes.

Now, let me give an overview of the paper you mention, titled Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. The paper includes 3 separate studies, so I will just be able to provide a quick glimpse. More than a hundred adults were all asked to keep a journal, and were randomly assigned to 3 different groups. Group A had to write about things they felt grateful about. Group B about things they found annoying, irritating. Group C about things that had had a major impact on them. 2 out of the 3 different experiments were relatively intense and short term (keeping a daily journal for 2-3 weeks), while one required a weekly entry during 10 weeks.

Across the 3 different studies we found that people in the gratitude group generally evidenced higher-levels of well-being than those in the comparison conditions, especially when compared to Group B (the one journaling about hassles), but also compared to the "neutral" group.

In the longer study, which ran for 10 weeks, we also saw a positive effect on hours of sleep and on time spent exercising, on more optimistic expectations for the coming week, and fewer reported physical symptoms, such as pain. Additionally, we observed an increase in reported connectedness to other people and in likelihood of helping another person deal with a personal problem.

AF: We could then say that we can train ourselves to develop a more grateful attitude and optimistic outlook in life, resulting in well-being and health improvements, and even in becoming better-not just happier- citizens. And probably one can expect few negative side effects from keeping a gratitude journal. What do you think prevents more people from benefiting from these research findings?

RE: Great question, I reflect often on that. My sense is that some people feel uncomfortable talking about these topics, since they may sound too spiritual, or religious. Others simply don't want to feel obligated to the person who helped them, and never come to realize the boost in energy, enthusiasm, and social benefits that come from a more grateful, connected life.

AF: You talk about gratitude. Other psychologists focus on cognitive therapy, or forgiveness. How can we know which of these techniques may be helpful for us?

RE: The key is to reflect on one's goal and current situation. For example, the practice of forgiveness can be most appropriate for people who have high levels of anger and resentment. Cognitive therapy has been shown to be very effective against depression. In a sense both groups are trying to eliminate the negative. Gratitude is different in that it is better suited for highly functioning individuals who simply want to feel better - enhancing the positive.

Prof. Emmons, thank you for your time, and research.

You are welcome.

Copyright (c) 2007 SharpBrains

Alvaro Fernandez is the CEO and Co-Founder of SharpBrains.com, which provides the latest science-based information for sharpbrains.com Cognitive and sharpbrains.com Brain Fitness, and has been recognized by Scientific American Mind, MarketWatch, Forbes, and more. Alvaro holds MA in Education and MBA from Stanford University, and teaches The Science of Brain Health at UC-Berkeley Lifelong Learning Institute. You can learn more at sharpbrains.com sharpbrains.com/

Yoga Certification - The Need of the Hour

The traditional techniques of Yoga date back to more than five thousand years ago. In primeval days, the longing for better personal free will, fitness and longer life, and sharp self control gave birth to this very unique system of mental and physical exercise which has since spread all over the world. The word, "Yoga" means "to join together," and it brings the mind and the body together into a single peaceful experience.

With the lifestyles of people tending towards greater amount of strain and efforts, many of us have starting finding our minds' and body's solace entirely in Yoga, which goes to show the rising significance of it in our lives. Hence, there is a need for proper guidance and training of the general public towards the understanding of yoga and its techniques. And happinesslifetime.com yoga certification courses are something that prepare one to bring yoga into mainstream gymnasiums and health clubs, thus allowing one to guide and train people who otherwise might not have any regular access to these yoga classes. happinesslifetime.com Yoga instructor certification for all levels of instructors and trainers are thus a great boon to the general welfare of the society. Whether one is just starting out or one has been educating about yoga for years, one can find workshops and yoga courses that fit one the best.

Earlier, when the art of yoga used to be an abstract one, known only to a few who involved themselves into it, there was not any need of a certification to train others. The techniques and their benefits were passed on by word of mouth. But now, with yoga becoming an integral part of the average person's life, training institutes and health centers prefer a certified instructor to teach yoga to the people attending. Slow and steady commercialization of the art has led to a need of happinesslifetime.com yoga certification.

happinesslifetime.com Yoga Instructor Certification is designed such that a trainer holding it is well accomplished in holding engaging and safe yoga classes and has got sufficient number of tools in his repertoire that are required to resolve general queries. This is why happinesslifetime.com yoga certification is given under various categories such as prenatal yoga, yoga for kids, and yoga for seniors and so on. happinesslifetime.com Yoga certification allows one to bring together the top facets of yoga and fitness so that one can help one's students achieve good health of mind and body.

James Williams is a certificated yoga instructor. He is providing healthandyoga.com/cert Yoga Teacher Training courses. James is an expert author who writes articles mainly on becoming a yoga instructor.