Yoga Solutions for Anger Management - Asana Practice for Energy Channeling

Among its diverse methods, Yoga has many viable solutions for anger, and anger management. If you look at anger as a form of energy, and Yoga as a method for channeling uncontrolled energy, you can see a new horizon, which is the beginning of the solution to anger management.

Throughout history, and in many societies - young, angry people have often been "channeled" into military service. This is a good thing, when young people have constructive leadership, as they can give back to society and to those less fortunate.

On the other hand, under a destructive leadership, military service can be devastating, and scar one for life. This happens when young people are motivated by propaganda, conquest, intolerance, hate, and greed. The universal moral codes of Yoga are based upon truth, tolerance, loving kindness, giving, and forgiving.

Let's look at how Yoga can take angry energy and channel it down a constructive path. The rewards are self-control, purpose, and a completely healthy lifestyle. We know that you cannot bury negative emotions, but this energy we know as anger, or rage, can be reconfigured.

Asana (Yoga posture) practice is a good place to start putting energy to use. Whether you hold an Asana for a few minutes, or flow from one posture to the next, you will still release negative emotions, while making your body healthy, strong, and flexible.

Nervous, and angry energy, can literally be squeezed out of the body through the practice of Asanas. Very often, students, who are emotionally upset, before a Yoga class, leave the class feeling balanced. Remember that asana practice is only one component of Yoga.

Raja Yoga (Ashtanga), and Hatha Yoga, have diverse sub-styles for channeling energy - by posturing. A few of the many more popularly known Hatha sub-styles are Iyengar Yoga, Restorative Yoga, Kripalu Yoga, and Hot Yoga. Raja Yoga, also known as Ashtanga Yoga, has popular sub-styles (which we know as Vinyasa Yoga and Power Yoga).

Yogic methods vary, and there is some mixing going on in contemporary styles; therefore, you may want to try a "walk-in" Yoga class before making a commitment. If you search, you will find the right school, and Yoga teacher, for you.

© 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

What's New in Fitness?

Exercise is simple, but choosing a specific exercise program to target your needs? Well, that requires some thought. How then, do you choose the right kind of fitness program? There is a wide array of fitness programs choices available for people to select from, and the best part of exercise programs is that you can always customize them to suit you - just the way you like it!

In this section of the Fitness Equipment Guru, we're going to show you that's just who we are - a Guru! Here, we'll guide you in determining what your exercise program should be.

First of all, you should note that in choosing a program, make sure it includes activities you enjoy. And if you ever get bored, mix up your routine a little! Vary your regime so that you not only keep your interest levels high, you also target different muscle groups for maximum benefits and results. Check out our Fitness Tips section for some great suggestions!

Remember - you should always consult a doctor before starting an exercise regime!

Benefits of Exercise Programs

Exercise Programs can be based on anything, from speed, strength, endurance to flexibility, and active and consistent participation will always bring rewards.

Before signing up for that next fitness class some preliminary thought could help making your choice of a suitable fitness program easier and allow you to select a program with sustainability. We have a number of articles that help guide you in selecting the most suitable fitness program, be sure to visit the articles section!

Over 50? We've got the perfect article for you:

How to Choose the Right Fitness Program if you are over 50. This great article takes you through 5 important aspects to take account of when choosing your exercise program, specifically: State of Health, Lifestyle, Body Type, and your Objectives.

(more articles related to over 40s/50s from article section)

Liked the articles here? Read more here!

Suffering from ailments?

We've compiled a list of the most common ailments people over 40 suffer from. Read on and find out what types of exercises and fitness equipment would work best to alleviate your symptoms

Lower back pain

Do: Floor Back Extension (Watch a video demo!)

Lie face down with your arms by your sides, palms facing up and legs extended and relaxed. Hold your head up slightly or rest your forehead on the floor. Relax your shoulders into the floor, but keep your abdominals tight.

Contract the gluteals and use your lower back muscles to slowly lift your shoulders and chest off the floor.

Lower and repeat.

For safety reasons, do this exercise on an exercise mat.

Sciatica

Do: Exercise to strengthen and daily stretching is very important. Try abdominal crunch (watch a video demo! Or Check out our abdominal gear!)

Abdominal Crunch:

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.

Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously.

Slowly lower back down, but don't relax all the way.

Repeat for 15 to 20 repetitions with perfect form for each rep.

Overweight

Do: In general, all kinds of exercise will be useful in controlling the weight. Try bench-presses, triceps pushdown. We have a wide range of bench-press equipment for you to choose from.

Bench Presses (watch a video demo!):

Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a grip as wide as possible.

Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Do not touch the bar with your chest.

Ensure that when you are lowering the bar that you do so in a slow and controlled fashion.

When you press the bar upward, you want to do so in an explosive fashion. this and almost every other free weight exercise! Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing

Knee problems (arthritis joints)

Do: Strengthening and stretching the muscles that support your knee are very important. Try quad muscle stretch, hip adductors, and hamstring strengthening curls with our stretching equipment.

Quad Muscle Stretch (View a video demo!): Stand straight, and hold something for balance. Raise the leg you wish to stretch behind you and grab hold of your foot. The upper part of the leg should remain in a vertical position as you pull your foot upwards. To stretch other areas of the quadriceps, pull your foot back slightly.

Blood pressure

Do: Strength training can definitely help to decrease blood pressure, but the most effective form of exercise for this ailment are aerobic workouts. Try jogging, bicycling and swimming for at least 30 minutes 5 times a week. (Check out our treadmills and exercise bikes!)

High cholesterol/heart problems

Do: At least as far as cholesterol is concerned, it may be the amount of exercise that's really important. Try high amounts of intense activity--the equivalent of jogging about 18 miles each week. Why not get a home gym? You can make running, jogging or cycling a daily activity even when the weather is bad!

Medical conditions

People with chronic medical conditions are often recommended to exercise, but the types of exercises and the intensity of it should be discussed in detail with your healthcare professional before commencement. This is important in the prevention of any possible injuries and aggravations of any conditions you may have.

Osteoporosis

How exercise can help: A regular exercise program is highly recommended for women, especially those in their late 40s and early 50s. Speak to your healthcare professional or a personal trainer to design an exercise program that best fits your lifestyle. Regular exercise helps slow the process of Osteoporosis.

What kind of exercises can you do?: Weight training (avoid heavy weights, and do more repetitions with lighter weights), walking, jogging, and aerobic classes.

Diabetes

How can exercise help: Exercise helps to prevent and manage obesity, high cholesterol, high blood pressure. Speak to your healthcare professional or a personal trainer to design a suitable program to suit your lifestyle needs.

What kind of exercises can you do?: The American Diabetes Association recommends a combination of aerobic activity, strength training, and stretching exercising three to five times per week for 20 to 40 minutes each time.

Disclaimer: If you have existing medical conditions, always speak to a healthcare professional or a professional fitness instructor for advice in designing your exercise program.

Resources

Check out these fun resource websites!

- Visit Gyminee! Join this fitness social network for detailed tracking, online accountability, and motivation. Whether you are trying to lose weight or get fit, this website helps to track your workouts and monitor your diet. Plus, in achieving your goals, you can meet new friends too! What's cool about this website is the amount of helpful information it has! One must-see section is the 'Exercise Library'. Do you have a dumbbell but don't know what kind of variations you can do with it? Type in 'dumbbells' and you'll see a whole list of videos showing how you can make use of that piece of equipment!

- See what works for real people in ZenHabits.

- Fitday: Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals in this website! It's got a large fan base and currently has over 2 million members resgistered!

- Books and CDs

- The right exercise program should be matched with the right diet! Visit the nutrition page!

Aerobics

Sections to include

Suggestions:

- Brisk Walking! Appropriate for all ages- burns almost as many calories as jogging. Gradually increase pace Try using hand weights, but avoid ankle weights as they can cause injuries.

- Jogging! Its easy and no training (slightly more strenuous and be careful of joint injuries)

- Classes! Dance and Aerobic classes, step classes, boxing/kick-boxing classes and martial arts. Slide classes. Toning sculpting classes.

- Swimming! ideal for people with physical limitations. (link to ask the pros/blog)

See our Aerobics selection for a wide range on equipment specialized for aerobic exercises.

What kinds of equipment to use if you have certain injuries?

What kind of equipment you should avoid if you have certain conditions.

Strength training

Sections to include

Suggestions:

- Squats! A great exercise for strengthening hips, thighs, and buttocks.

- Wall Pushups! Less challenging than a classic push-up and won't require you to get down on the floor, but it will help to strengthen your arms, shoulders, and chest.

- Step Ups! A great strengthening exercise that requires only a set of stairs. Step-ups will improve your balance and build strength in your legs, hips, and buttocks.

See our Strength Equipment selection for a wide range on equipment specialized for strength training.

What kinds of equipment to use if you have certain injuries

What kind of equipment you should avoid if you have certain conditions.

Cardio equipment

Sections to include

Suggestions:

- Cycling! A top favorite for cardio exercise. You can utilize an exercise bike in the comfort of your own home.

- Elliptical Trainer! One of the best cardio activities for blasting calories and getting in great. Check out ours!

- Step aerobics! Inject some fun and energy into your step! There are a wide range of stair climbers and steppers for you to choose from.

See our Cardio Equipment selection for a wide range on equipment specialized for cardio training.

What kinds of equipment to use if you have certain injuries

What kind of equipment you should avoid if you have certain conditions.

Yoga

Sections to include

Suggestions:

Get a professional yoga instructor, buy videos and read a book! Yoga can help alleviate numerous ailments, such as back pain through the pigdeon pose, the cat-cow stretch and the cobra stretch for basic flexibility.

See our Yoga selection for a wide range on assessories specialized for yoga.

What kinds of equipment to use if you have certain injuries

What kind of equipment you should avoid if you have certain conditions.

Richard Spillane. Most of my life I have personally been involved in Fitness in one format or another. As a business executive and manager of [fitnessequipmentguru.com]

I encourage you to visit us and learn more about our services, fitness and nutrition information as well as the high quality products that are available for viewing and purchasing.

Gift a Yoga Class to Your Valentine on This Valentine's Day

Yoga is a traditional physical and mental discipline through meditative practice. Major branches of this are Raja Yoga, Karma yoga, Jnana Yoga, Bhakthi Yoga and Hatha Yoga. This is termed as healing system of theory to the body. This is almost 5000 years old spiritual ritual. It's a blend of three things involving breathing exercise, physical posture ad meditation. Yoga is a best option to keep the body healthy and fit. National centre for Complementary and Alternative Medicine certified Yoga as the 5th most commonly used Complementary and Alternative medicine, USA in the year 2002. The common stress related health effects are definitely reduced with the help of this.

So keeping all the above said things in mind, a Yoga training program as a gift to your valentine on this Valentine's Day makes it memorable. It can show how much care you have taken about your valentine by gifting such wonderful prized possession. Definitely your valentine realizes your thoughtfulness and concern for the well being. Gifting a chocolate box or flowers is for a matter of day, whereas yoga program brings such a worth to your valentine's day by making it memorable for whole life.

This is not alone for your valentine; you too can try some suitable course for yourself and reap out utmost benefits in your health through this. Yoga can be practiced irrespective of age, so gifting this to a mother, father or a brother or sister is very much suitable and it's definitely an ideal gift to make mark on the other easily through these Yoga programs. Gifting a yoga class to your near and dear ones means your concern and care for their health and well being. Many instances people want to give a try to this but might be ended up postponing it regularly. When it came as a gift by you, they definitely feel this precious and feel like their dreams come true with the help of your gift. Moreover it will be a motivation from you to go for a best one as this. Yoga from the pioneers makes their experience worthwhile and continuing. Now don't get behind and make your reservation for a Yoga class today for your Valentine and keep lots of health in store for your Valentine through this.

Tantric Yoga Positions

The ancestry of the classic Tantra started as early as the Indus Valley civilization. The principal goal is to integrate or unify the male and female perspectives within an individual in order to attain artistic thinking and spiritual conversion. According to the beliefs back then, one way to accomplish that aim is by doing the Tantric Yoga Positions.

By "Tantra", we mean expansion, while "Yoga" is concentration. Thus, the Tantric yoga positions pertain to directing and increasing a person's energy in order to carry out the goals of tantra. The act is more than just a training or an ordinary workout; it is also a principle of life. The practice can be found on different beliefs and ideas, such as Jainism, Buddhism, Hinduism, and even the New Age Movement.

Tantric yoga positions and the practice itself also consider our universe as an expression of either the Cosmic Mother (Shakti), the Spirit, or even the life force, depending on what faith or religion they based it on. Frankly, it is not easy to become an expert on these because it cannot simply be understood through reading books. A yogi who wants to go through this practice must be fully-dedicated to the guru in order to win it out.

This is how typical tantric yoga positions and courses go: With a mind free from obscene or unclean ideas and yearnings, the guru just sits peacefully. The student, on the other hand, assembles his or her own life force with the use of perception and cognition. Then it moves up from the tail bone to the neck, and through the spine, and until it reaches the yogi's forehead. The accumulated results will then eventually be disposed from the forehead to create a frame of light and energy which will unfold until it becomes the size of a human being.

The fictitious frame of light and energy corresponds to the yogi's being and significance. Tantric yoga positions govern love towards it before taking it back to the person's forehead, and back down to the spine. Once the light bounced back inside, the yogi will experience spiritual awakening and enlightenment.

Tantric yoga positions and practices are good resolutions to get away from unfavorable habits like drinking and smoking. Indeed, it is a good way to maintain a good health and live a clean life. Only that, the yogi must have full certainty, purity, boldness, and commitment to the guru.

Sarah Noelle Williams is an active member of ABC-of-Yoga. For more information, you can go to abc-of-yoga.com abc-of-yoga.com

Feel free to join our friendly community in abc-of-yoga.com/forum abc-of-yoga.com/forum

Diabetes Treatment With Yoga

Diabetes is essentially a disease connected with the gland pancreas. The gland produces an internal secretion called insulin, which is absorbed directly into the blood. The main function of insulin is to assist the tissues in burning and utilizing the fat and carbohydrates which is fuel required by different tissues in the body to function normally. Insulin also enables the blood sugar to be kept within normal limits, and causes the liver and muscles to contain plenty of glycogen so that the respiratory quotient is maintained at a proper level and the fat correctly burnt.

Due to various reasons, this gland may become weak, and its important secretion- insulin; becomes absent or deficient in quality and quantity. This insufficient insulin raises the blood sugar levels, reduces the quantity of glycogen in the liver and muscles, while lowering the respiratory quotient. The carbohydrates which form a major portion of our food are not burnt properly but collected in the blood, resulting in sugar passing in the urine and causing starvation of the tissues. This appearance of the sugar in the urine which is due to the deficiency of the internal secretion of the pancreas is called diabetes.

The ancient science of Yoga (coupled with a planned diet) provides for a real cure of this disease. Most people may find it difficult to believe the efficiency of the Yoga system, but one who follows this system with a little patience will soon experience the beneficial results through continuous practice. The results are extremely quick in the early stages of the disease.

The Yoga system aims at the health of the affected gland and pancreas with the view to make up its deficiency of internal secretion of insulin. It is a common experience that when a muscle gets strained resulting in pain and swelling, a mild external rubbing or massage of the muscle coupled by an external fermentation assists in restoring the normal health of the muscle by the process of regulated blood supply and strengthening the affected nerves and arteries. Such an action, on the internal pancreas is not possible by any external means, but is processed by the Yogic methods, in a manifold manner as under:

1. Internal massage of the gland from different directions.

2. Exerting internal pressure on the gland from all sides.

3. A forceful pressing of the gland between the abdomen and the back by a forceful life of the diaphragm.

4. An alternate pressing and relaxation of the gland. This results in negative and positive pressure being applied in quick successions promoting blood circulation, and eradicating organic weakness. Toning up of the arteries and nerves connected with the gland with a regulated and rich blood supply.

5. Internal fermentation of the gland in a systematic manner.

6. Kneading like operation on the gland, by a play on the abdominal walls.

7. Elimination of the offending matter causing pathological conditions within the organ.

These operations are systematically conducted by a combination of the selected Yogic poses and pranayama under a trained teacher. The asanas are as follows:

1. Abdominal pumping

2. Intestinal pressure or navel pressing

3. Locust pose

4. Paschimottan

5. Pranayama

6. Bastrika

Suleiha Suguna, Principal of Maya Yoga Samudraa, is the author of yogabookforanyone.com Yoga for Anyone. This book is a collection of some of the most beneficial yoga postures and it is arranged in a manner similar to that of her classes. Supported with hundreds of illustrations, Yoga for Anyone, will help anyone learn yoga the correct way. Suleiha Suguna comes from a lineage of yoga practitioners and has over 40 years experience in yoga. Check out her yogabookforanyone.com book today.

The Marvelous Massage - A Truly Wonderful Experience

A marvelous Massage really is a truly wonderful experience. There are many different types, styles and methods of massage practiced around the world, but one thing is certain and that is there will definitely be a massage parlor somewhere near you if you live in a major town or city. I urge anyone to try massage at least once in their life time. You owe it to yourself!

I've been very fortunate as I've lived and worked in South East Asia for the past 11 years and a typical 2 hour massage in say Thailand, Cambodia, or Vietnam will cost little more than $8. And what a great 2 hours it is too. Dimly lit spaces, with the soft aroma of ancient herbs and incense sticks quietly and slowly burning in the corner of a wooden room.

But what are the benefits of a good massage? Well, on a simplistic level, it helps you to relax beyond comprehension, but in a little more detail I would say that the most masseurs would agree to the following:

It reduces aches and pains, improves skin function, boosts the immune system, improves circulation, increases athletic prowess, helps tissue to heal, enhances emotional balance and focus, and improves sexual function, and that little lot is just for starters. Obviously, there's much more to massage than I can squeeze into a single article.

But what I do know is that after I come out from a 2 hour full body, or foot massage, I have a feeling that sweeps over me that is just indescribably wonderful, and that can only be good for both body and mind. If you find yourself overworked, stressed-out, and desperately in need to find a way to relieve it, a good massage from a trained professional could be just what the doctor ordered.

After decades of scrabbling for bigger, better, and faster of everything, whether that be cars, houses, bank accounts, holidays and the like, I think we in the Western World are now looking for ways to wind down and simplify rather than complicate our lives further. Aromatherapy, massage, yoga, and the ancient Chinese art of Thai Chi, are just a few of the ways modern folks are now looking at to heal their tensions which have build up over a generation.

It's becoming apparent that riches alone are not the answer to being a happy person, and spiritual therapies and lifestyles are playing a bigger part in our lives than ever before and thank goodness for that. The marvelous massage really is a great way to start getting back in touch with your inner self.

Andy Maingam writes for Oriental Cures dot com where he has articles on orientalcures.com Studying at Acupuncture School and the orientalcures.com/book-natural-cures.htm Book Natural Cures. He also has other cure & healing related pieces on the site.

Why Laughing Yoga Really is the Best Medicine

Laughing Yoga is a combination of laughing and yoga breathing. In fact, the word "yoga" means union, as in the integration of body and mind. Laughing (or Laughter) Yoga is a fairly new concept based on the idea that laughter is beneficial to your health and that anyone can laugh without external stimulus.

It uses physical movement such as clapping and chanting, simple yoga postures like stretching, breathing exercises, voluntary laughing and positive affirmations. Performing this on a daily basis can help you boost your immune system, reduce stress, and feel more joy in your life.

No Joke!

So how do you laugh without hearing a joke or watching a comedy? As adults we have been trained to laugh as a conditional, mental response. In other words, we hear a joke, process it in our minds to determine if we "get" it, and then decide to laugh as a result. Children's laughter, on the other hand, is instinctual and mostly physiological. They don't need a carefully constructed punchline to tap into humor; kids laugh when they're playing, and because they don't need a reason, they laugh up to 400 times a day. Adults, on the other hand, laugh only an average of 16 times a day. The idea of Laughing Yoga, therefore, is to re-teach adults to laugh without a reason and to cultivate the playfulness of childhood again.

How has it started?

In 1995, family physician Dr. Madan Kataria knew that laughter really is the best medicine, and formed a Laughing Club of just five people to laugh for twenty minutes each day. The results were terrific and everyone felt good for the rest of the day, but after a few weeks the group's repertoire of jokes dried up and the club was ready to disband. Undaunted, Kataria did more research and found that the body cannot tell the difference between real laughter and fake laughter, so whether you bust a gut watching stand-up comedy or "fake it 'til you make it" by simply saying "ha ha ha" over and over, the physiological effects are the same. So Kataria went back to the group and suggested they "act as if" - pretend to laugh. This pretend laughter quickly turned into real laughter, and then became contagious, and next thing they knew, the group was in stitches. And thus Laughing Yoga was born.

Health Benefits are obvious...

Breathing is vital to our health, not to mention our existence, and yet most people don't breathe properly. They breathe so shallowly that carbon dioxide builds up in the lungs. But when you breathe deeply and slowly, you take in more oxygen which clears out the carbon dioxide and allows more oxygen to flow into your cells and your brain. Laughing Yoga incorporates two great ways to bring in more oxygen: yoga breathing and laughing. Simply by doing these laughter exercises the brain will be tricked into thinking it's happy and produce the same chemical reaction in your body that happens when you truly are happy. After a while this response will become habit and you will find yourself feeling happy more and more, regardless of your external circumstances.

To learn laughing yoga exercises visit laughingyogaexpert.com laughingyogaexpert.com

Visit successupermarket.com/blog/success-strategies/why-laughing-yoga-really-is-the-best-medicine Successupermarket Blog to find out more about laughing yoga and to watch a movie by Dr Madan Kataria.

Discover How Yoga can Improve Workplace Safety and Health

The public view of Yoga has dramatically changed. At one time the vast majority of Yoga schools were home businesses. These days, every fitness studio has Yoga classes and many corporate fitness centers have added Yoga classes to the schedule. So, how else could a local Yoga teacher help your business?

Each business has, within itself, safety hazards, repetitive motion injuries, stressed out employees, and an atmosphere that requires optimum morale. Every possible life skill can be gained from the steady practice of Yoga.

Safety hazards need to be listed in at least two categories, from actual hazards to potential hazards. An actual hazard such as a back injury that occurred in the past, which often happens to employees holding a specific job, or within a particular department, can be prevented by having a Yoga specialist observe the physical movements of those employees.

In an office setting, Yoga techniques can be introduced to gently stretch tendons, muscles, and soft tissue. This has often been referred to as "Office Yoga" and will actually increase productivity as office employees "recharge their batteries."

Within a manufacturing or shipping environment, employees face many risks. Shifting and lifting objects can cause many accidents or repetitive motion injuries. There is also the potential for injury when employees who monitor machinery become less aware of hazards around them. Yoga practice helps employees to increase their awareness on the job.

Repetitive motion injuries can occur on any job. The cost of worker's compensation claims is enough to make any business take preventative action. Yoga classes and Yoga safety programs offer employees methods for preventing injuries. Installing a Yoga program does create a positive atmosphere in the workplace.

Stressed out employees will benefit from any Yoga exercises or techniques. The fact is that stress will cost every company a fortune in health insurance premiums and potential claims. Think of the sick time, lack of production, poor morale, potential office turmoil, and worker's compensation claims. In each case Yoga offers a low cost alternative for small to medium businesses.

Yoga classes in the workplace create an atmosphere of optimum morale. Employees get the message that upper management cares about their well being, when Yoga classes are available. These small "perks" create harmony in the office, on the production floor, and within shipping departments.

Even a worker who is disgruntled will realize the benefits of a corporate Yoga program. Yoga also helps employees develop new life skills such as anger management, stress reduction, moderate diet, healthy living, self-esteem, and much more. The truth is: There are so many benefits to be gained by introducing Yoga into the corporate sector that management is "crazy" not to offer it.

Imagine a company with happy, healthy, and appreciative employees. Yoga could be inserted into the work schedule, for a half-hour per day, and you would still increase productivity. Yoga training in the workplace is truly a "win - win" situation for both the employees and the ownership.

© 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

Teaching Hatha Yoga: Religion and Western Culture

When you teach Hatha Yoga, you are asked many questions. Although public awareness of Yoga, and its teachings, has increased, many people are just discovering some of the benefits within the many styles of Yoga. Therefore, you have to be prepared for the unexpected questions that arise about the mysteries of Yoga.

Once in a while, the question of religion does come up. Many times, Yoga teachers are asked if they are a Hindu, Sikh, or Buddhist. To the public's amazement, many Yoga teachers come from all of the major religions in the world. There is no single religion that all Yoga teachers participate in.

How can this be? Some Gurus preach that Yoga should be founded within a particular religion. Some Yoga teachers read the Rig Veda, Bhagavad Gita, and speak Sanskrit words, so they must be covertly teaching Hinduism, or some other religion, right? Wrong - some Yoga teachers do teach religion in their classes, and some do not.

If your Yoga teacher has the Vedas, Torah, New Testament, Holy Quran, and the Gnostic Gospels, in his or her library, what does that mean? It means that your Yoga teacher likes to read, study, and does not have a closed mind. That is all it means, unless your Yoga teacher preaches religion as part of his or her practice.

If a Yoga teacher does preach religion within Yoga classes, this should be easy enough to see and hear. In Yoga studios that reside in the Americas and Europe, this may not be what most Hatha Yoga students are seeking. Each student has the right to leave, but the public should be made aware that a Yoga studio is conducting religious classes.

Many of these potential Yoga students are not seeking religious conversion, religious instruction, and live in a culture with a strict separation of religion from government. This means that religion in the West is often compartmentalized.

For example: If a concerned doctor recommends Yoga to a patient with back problems - the patient is not being referred to a Yoga studio for religious instruction.

Therefore, if you teach a form of religious Yoga in the West, be honest about it. Most students, from western cultures, are in Hatha Yoga classes for the physical and mental aspects.

If you want to teach Yoga as spiritual health, get the proper training first, and give the public "fair warning." Teaching good virtues is one thing, but teaching religion to your Yoga students is quite another. This is the "line in the sand" that some Yoga teachers should never forget.

The answers to spiritual enlightenment are within all religions, but it is up to Yoga students to pursue their own religion and find the answers to their spiritual health. There is no single "man made path" to spiritual health, enlightenment, or union. This is a myth that, as a species, we never seem to learn.

Throughout our history, Holy wars are always justified by both sides. Of course, the other side is always less human, less understanding, evil, and ignorant of the true path. "The world would be a better pace without the unbelievers;" is always a good battle cry.

Religion is too volatile a subject to discuss within a multi-cultural Hatha Yoga class. Therefore, if you are going to mix any religion with Yoga practice, it should be taught within a sectarian atmosphere.

© 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. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Why Should I Exercise?

There are so many reasons to exercise, the real question should be, "Why aren't you exercising regularly?"

Consistent exercise relaxes tension in your muscles, aids with proper sleep, reduces stress and anxiety, and boosts your immune system. It also helps with self-esteem by making you look as good as you feel.

Regularly working out strengthens your heart and improves your lung's capacity to take in fresh air. The heart and lungs working together convert that fresh air into the oxygen that every one of your cells is crying out for.

Mild depression is almost always completely alleviated by working out on a regular basis-- it's just really hard to feel bad when exercise has made you feel so good. Working out regularly releases endorphins, adrenalin, serotonin, and dopamine into your bloodstream-- all of the same things doctors can prescribe in an anti-depressant pill. But exercise has given you the added bonus of toning your muscles and making you look awesome.

High blood pressure and high cholesterol have been shown in studies to radically lower when the subjects exercise on a consistent basis. Regular exercise also increases fat loss and fuel burning, which in turn help with weight loss. Additionally, there have been studies done which suggest that exercise boosts our immune systems and keeps us healthy.

Exercise can be fun when you engage in the form you enjoy. There is no right or wrong exercise- the key is to get moving! You should pick a form of exercise, or several activities, that you enjoy so that you will keep at it on a regular basis. Here are just a few suggestions: dancing, walking, yoga, pilates, weight training, swimming. Find something that encourages you to get moving and get in the best shape of your life.

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3 Off-Season Netball Training Programmes

When the final whistle of the netball season blows and your team is left with another off-season to wait through until the next game starts, how do you make sure they're going to be just as fit and ready when the time comes? Of course, there are Summer leagues if you want to keep going all year round, but a break is probably the best idea as it gives your body a chance to recover from such regular high-intensity netball sessions.

Ideally, you're going to want to focus on core strength, muscular and aerobic stamina and overall flexibility in your off-season. Injury rehabilitation should also be a focus here. If you've been injured on the court you should ask your physiotherapist about an off-season training programme that's suited to you.

Post Season

In the few weeks immediately following the end of the season, you should be focusing on getting your body used to low intensity workouts over longer periods of time rather than the intense focused workouts of the netball court. This will give your body a chance to recover from the strains on muscles and joints and is the most important time for focusing on those injuries. Finding a social sports team to join will keep you exercising regularly. Include swimming in your weekly schedule to improve upper body and core strength and consider yoga to aid flexibility.

Off-Season

This is a period of keeping your body active and building towards the next season. Focus on muscular and aerobic endurance here. Taking classes at a gym is a good option, something high-intensity like boxing or a dance-fitness class. Cycling is perfect for this period as you can control the intensity and it provides less strain on your muscles.

Running is also an excellent way to keep fit and you can control the duration and intensity, but be wary as it can put strain on your muscles and joints. An off-season injury is something you'll want to avoid! Throughout this off-season regime, gradually increase the intensity of your workouts and activities and you'll be ready for the next stage: getting your netball fitness up.

Pre-Season

The pre-season netball training period covers the couple of months before the season begins again. You're going to want to build on the endurance and strength that you've been working on by adding muscular power, speed and agility. In this period, you're making a concentrated effort to engage in activities more netball-like. This means that you're wanting to increase the intensity and lower the duration of your workouts. For instance, if you're running, try to complete your course in less minutes each time you run. Aerobic exercises are the best option here as the swift movements and high-intensity are similar to those on the court.

These three off-season periods will give your body a chance to recover, then steadily build towards your next season, where you'll be ready for the challenges and ahead of your competition.

Catherine Cox has achieved everything there is to achieve in netball: Commomnwealth Games Gold Medalist, World Champion, ANZ Championship Winner and accredited Development Coach. Join Holding Court to gain access to the skills and drills Catherine has experienced throughout her 22 year playing career. For more information or to become a member, visit holdingcourt.com.au Netball Drills

A Checklist of What You Can Expect to Buy For Marathon Training

Many non-marathoners and newcomers to marathoning believe that the sport requires only a pair of shorts, a pair of socks, and a pair of running shoes.

But the truth is that the sport of marathoning -- especially during the training season -- requires much more than this.

Here is a checklist of what you need, might need, and might want:

Running shorts or compression tights: Good running shorts are made of a technical fabric, which will wick perspiration away from your body and will move with you. Compression tights are an even better choice for marathon training -- because they promote circulation and help to stabilize muscles, tendons, and ligaments.

Running socks: Good running socks are made of a technical fabric (again, for the perspiration wicking), provide padding where needed, and avoid seams in irritating locations. Some even are like gloves for the feet -- with individual coverage of each toe.

Running shoes: Good running shoes are crucial for avoiding many kinds of marathon-training injuries. And the best place to get them is at a specialty store, where shoe experts can make sure that you get what you need.

Technical shirt or compression top: Although the cotton that you find in most T-shirts is great for everyday wear, you need a shirt made with a technical fabric for marathon training. Even better is a compression top, which supports your posture for less stress and better breathing. A non-training benefit of technical fabrics is that they dry quickly (no clothes dryer required or recommended), so you can get by with fewer items of clothing made with technical fabrics.

Running cap: A good running cap wicks perspiration off your scalp or forehead, shades your eyes, keeps the hot sun off your face, protects your head from sunburn, and keeps you warmer in winter.

Hydration belt: You must make a conscious effort, especially in cold weather, to stay hydrated during your marathon training sessions. Otherwise, you could become dehydrated to the point of hypernatremia. A hydration belt ensures that you have water handy when you need it.

Cellphone case for hydration belt: Even if you train with a buddy, you should carry a cellphone with you for emergencies during your runs or walks. The easiest way to do this is in a cellphone case for your hydration belt.

Electrolyte/protein drink: If you are running or walking for at least an hour, then you should seriously consider carrying an electrolyte or electrolyte-plus-protein drink instead of just water in your hydration belt. This will give you more endurance and better recovery than what water can provide.

Special foods for endurance: These come in goos, gels, and blocks. They provide a mixture of electrolytes and slow- and fast-digestion carbohydrates to sustain you. And they are packaged for easy carrying -- say, in a pocket of your hydration belt.

Orthotics: The inserts that come with most running shoes do not correct for structural issues with your gait, so you may want to see a podiatrist and get custom orthotics to be worn while running or walking.

Yoga or stretching mat: Stretching after a long run or walk can improve your flexibility. You can stretch on a towel, but you might prefer the extra cushioning of a yoga or stretching mat.

Polarizing sunglasses: Good sunglasses prevent damaging UV rays from hitting your eyes. And the best ones polarize the light so that you see less glare from reflective objects. Less glare leads to less stress, which leads to better training.

Sunscreen: Your skin needs UV-ray protection, too. A good sunscreen will not wash away easily while letting your skin perspire.

White-LED trail light: If you start a training run or walk before sunrise, then you should carry a flashlight or wear a white-LED trail light. LEDs (light-emitting diodes) are preferable to incandescent bulbs for a few reasons: they require less energy (making your battery last longer), they have a longer life-span (meaning more years before replacement), and they put out a whiter light (making it easier for you to see and be seen). And a trail light that you can clip to your cap or hydration belt is superior to a flashlight because having to carry the latter in either hand during a long run or walk can lead to unnecessary shoulder strains and neck pain.

Red-LED blinker: Think of this as an early-warning light for drivers and others to see you at night. The red color tells them to be cautious, and the LED technology is hands-down superior to earlier, incandescent-bulb-based blinkers.

Mittens, gloves, or a hybrid: In cold weather, mittens have the advantage of letting all fingers on a hand share the warmth. Gloves give you more dexterity, which you might need, for example, for opening a water bottle or stopping a timer. The hybrid approach -- a glove with a mitten-like overlay -- could give you the best of both worlds.

Hand warmers: Before a long run or walk in cold weather, you activate and insert one of these disposable items in each glove or mitten to keep your hands toasty-warm for seven to ten hours. Hand warmers can make the difference between quitting early and finishing an especially long training session in the cold.

Ear warmers or balaclava: In cold weather, you can wear an ear-warming band made from a technical fabric, so that your ears stay warm but perspiration does not increase beneath it. Or you can wear a balaclava, which goes beyond ear warmers to provide warmth to the neck and everything on the head but the eye area.

Stopwatch or GPS wrist-unit: This is like an odometer, timer, and speedometer for your body. It tells you accurately how far you have run or walked, tells you the length of your training session, and tells you your pace (in, say, minutes per mile). You can use online or offline map software to tell you a training route's distance. And you can use a stopwatch to tell you a training session's duration. But you need a GPS unit to know your average or instantaneous running or walking pace at any given moment during your training session, and this knowledge is crucial for staying on track as well as for improving.

Interval timer: Some stopwatches and GPS wrist-units include an interval timer, which you can use to remind you when to switch between running and walking while using micro-level pacing. But you might prefer a stand-alone interval timer that vibrates, has a variable-length beeping duration, and can be taken to the gym for use during cross-training.

Pedometer: This is more of a novelty item for marathon training sessions. But wearing one throughout every day will help you to know whether you are walking enough daily to help you to stay fit. (10,000 steps a day is the widely recommended minimum.)
"Your mileage may vary." is a common expression in TV commercials for cars, but the concept applies to this checklist, too. In particular:

You might not need or want everything on the list. For example, you might complete all of your training before sunrise, in which case you will not need sunscreen and sunglasses. And the weather in which you train will tend to bias your marathon wardrobe toward the cold-weather side or the warm-weather side.

What you pay for any item on the list will vary from season to season and year to year. For example, if you are willing to forego the latest fashion, you can pick up bargains at the end of the summer, when retailers replace their summer-specific inventory with winter-weather apparel. And the typical price on a particular type of item can drop in future years as more manufacturers enter the field and compete for your purchases.

You may qualify for a standing discount through your membership in a training group. Savvy specialty retailers encourage word-of-mouth marketing and repeat business by offering discounts to members of marathon training groups. Be sure to take advantage of those discounts. They come with the expertise that only specialty retailers can provide.

Your experience, situation, and budget will dictate your needs and wants... and therefore what goes on your particular checklist.

Kirk Mahoney, Ph.D., loves to walk and run, and his SpryFeet.com website provides practical research for runners and walkers. By going to SpryFeet.com/Reports SpryFeet.com/Reports/, you can find his "Injury-Prevention Tips for Runners and Walkers" spryfeet.com/injury-prevention-tips-for-runners-and-walkers special report.

(c) Copyright - Kirk Mahoney, Ph.D. All Rights Reserved Worldwide.

Flexibility Exercises Or Yoga

So which one do you think is better?

Flexibility can be well defined as the ability of the joints or body parts to move around a full range of motion. Flexibility plays an important role in our lives as we require it in our daily activities like bending etc. It helps in keeping our muscles mobile. Flexibility however decreases with age and so it is very important to include flexibility exercises in your daily workout program. It should be well understood that flexibility and stretching are two different things. Stretching is used to improve flexibility and only a flexible body can stretch to great extents.

Flexibility can be obtained by ways like flexibility exercises or yoga stretching exercises. Exercises like stretching help in achieving flexibility, but most of the exercises as we all know include jerks and rapid movements which can sometimes cause tension, fatigue and damage to the tissues, joints etc. the chances of muscle soreness and injuries is also more. Stretching exercises do not contain any jerky movements but consist of very gradual movements.

Though almost any type of exercise works towards increasing flexibility but, for most forms the increase in flexibility is too nominal to be considered. Yoga stretching is the most effective in increasing flexibility of the body. Also most of the exercises work only on the physical level whereas yoga stretching is something, which works on both physical as well as mental level. In yoga stretching the brain and body, work together and hence there is a balance of energy. Yoga also focuses on improving lung capacity, toning muscles, increasing flexibility, preventing muscle soreness; faster recovery of muscles etc. Yoga also helps in loosening the tight muscles. The stiff hamstrings can also be released through practice of yoga. But, for the right practice of yoga and to enjoy the excellent benefits of yoga poses that are said to unite the bodily soul to the cosmic soul of the universe, it is essential to have a flexible body. The basic yoga poses intend to increase the flexibility of the body so that it is capable of performing the more complicated poses with hoards of benefits.

Accumulation of lactic acid can contribute to muscular fatigue, but yogic stretching can help release of lactic acid from the muscle cells into the bloodstream so that the muscular contraction is not hindered.

Yoga involves the movement of the entire body and when this happens a sense of harmony and balance is seen. So the opposing muscles are also trained together and so flexibility is obtained faster as these opposing muscles do not work against each other but work with each other.

Few flexibility exercises of yoga may include the following:

Forward/ backward bending
Side bending
Parvottasana
Cobra posture
Sasankasana
Vajrasana

There are a variety of yogasanas for improving flexibility. The intensity of the asanas should be increased with time and practice and not at once. So include yoga as a regular part of your workout program and be flexible.

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Learn to Know What Yoga Actually Is

Yoga, which means discipline, was developed within the year 300 by an Indian Hindu named Patanjali. Its purpose is to stretch the muscles, strengthen the body and boost concentration. It can also allow you to relax, if you've trouble doing that. No wonder this ancient discipline has turn out to be well-known among modern entertainers and athletes. Depending on who practices it, yoga may be merely a set of workout routines or even a total way of existence.

Some who practice yoga, referred to as yogis, try to use the discipline to reach a high level of consciousness. They respect particular abstentions (issues not to try and do), for instance not lying, stealing, becoming greedy or harming other individuals. They also practice particular observances (points to complete), for instance becoming clean, content, self-controlled, studious and devoted.

Physical manage is also significant in yoga. Yogis train themselves to take full, deep breaths. They think about breathing a existence force, counting a lifespan not in years but within the number of breaths taken. Unlike routines that work only on strength, yoga also helps the body grow to be flexible. Being a result, some yoga workout routines (referred to as asanas) appear a little strange, and you might think you require to become a human pretzel to complete them. Not so. You just need to relax.

In yoga, you ease into stretches, never forcing your self. The saying no pain--no gain merely doesn't apply. You do only the finest it is possible to at the moment, and at some later moment you'll do a lot more. All yoga poses demand balance. And since you can't balance if you're thinking about last night's TV show, yoga also demands concentration. Understand to concentrate in yoga, and you might be much better able to concentrate in baseball, tennis or even school.

Yoga physical exercises copy nature. Quite a few yoga poses might be traced for the shapes of creatures, for example the cobra, cat, dog, tortoise, crab and eagle. From the cobra pose, for instance, you ask your self, What would it feel like being a cobra. You lie on your stomach with your forehead for the floor. As you inhale, you slowly roll your head back, supporting your self with your hands. You hold that pose, then come down slowly, trying to move being a snake would move.

All yoga routines promote strength and calmness. Every move's effects on a muscle, a gland or perhaps a nerve center are carefully thought out. You are able to pick particular workout routines to rid your self of specific pains, just like back discomfort from back-packing or leg discomfort from jogging. Yoga can assist condition you for skiing or assist you to manage feelings of depression or fear. Any great book on yoga will describe different asanas and tell how every single works. You might even have performed yoga workouts already. Ever carried out a handstand, or the wheel. A lot of exercise programs borrow from yoga.

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Yoga Cycling Workouts

Riding a bicycle is a terrific way to enhance your own coronary heart system. It also helps you not to deal with the pollution coming from other motor vehicles.

On a bicycle, when you are heading uphill and riding with a high intensity, you will have the ability to gain muscle and burn off fat from your body. Your small and large muscles will grow more and get even more powerful. When the muscles get much more developed, your body will look fit, lean and strong.

This yoga aerobic exercise may also greatly increase your metabolism. You will burn more calories when your metabolic rate is higher. Even after you've finished for the day, you'll nevertheless use-up more calories.

The center of the body will gain strength, including the muscle groups at the backside as well as your belly. With that, bicycling helps you to have good posture as well as provide the body to have balance.

This is great for activities and jobs that demand the weight of the back. Riding a bicycle could help you to raise the capacity of your yoga work outs, reduce risks of certain illnesses such as blood pressure, cholesterol and most cancers.

Using a bicycle regularly can help the muscles get air easier. So when doing physically demanding tasks or exercises, you won't feel winded.

There are those who ride bicycles for them to improve their cardio system. If you're one of these who have a crippling disorder such as arthritis, you might be unable to do exercises due to your knees. While firming the leg muscles, bicycling is also used to sculpt the backside.

There are those who will use a stationary bicycle, but that does not help just as much as one where you could ride around the park and all over town for your own health and fitness workout. When you are using one where you can move more, you can move your weight to your legs. You have to be cautious that you do not overdo it for worry of damaging your knees.

There is an increasing amount of folks that are cycling to be able to stay fit. Since they're worried about their wellness and just how they appear, this yoga aerobic workout has emerged as one of the more preferred hobbies that people like and want to carry out. Plus, because you do not use gas, there's no reason why you could get fit and burn off calories using a bicycle.

Cycling outdoors is great to carry out when:

? The weather is presentable

? If you have time to ride your bike

? If you can ride on a cycle path

? If you love to ride outside

? If you do not mind the motor vehicles and probable traffic

You can also go biking on tracks, forests and seashores. Whatever way which suits you should be okay, so long as you are getting into a yoga health exercise.

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Exercise Matters, No Matter What Your Age!

Birthdays stink! Or so says the little skunk hanging from my car mirror-a reminder from my daughter-in-law that I'm nearing another dreaded hill in my life.

Actually, the age doesn't bother me. It's the fact that weight GAINED from my cake and ice cream is so much more difficult to LOSE after one of those particular birthdays. I'm also finding that joint pain and backaches make it more and more difficult to exercise consistently.

Here's a simple fact: If I START to exercise, I hurt. But...if I STOP exercising, I hurt even more!

o "Before beginning this exercise, please consult your doctor." In the past I thought this warning was only for heart patients. But now I'm discovering other reasons why you should heed this advice. It costs a lot of money for visits to the chiropractor and the podiatrist after injuries, not to mention the time and effort you've invested in your progress thus far.

o When an injury occurs, you cannot simply stop exercising. You will lose all the progress you've made so far. Instead, talk with your doctor about an alternative exercise. If you've acquired a stress fracture in your foot from jogging, he may recommend swimming instead. If your lower back is giving you fits after yard work, you may need to steer clear of certain weight machines for a while.

o There are so many exercising options available, that it's usually our own fault if we grow old and lazy. Look under "Exercise" in your phone book yellow pages. You'll find health and fitness centers with weight rooms, dancing instruction, racquet ball, swimming pools, aerobics, and yoga. You can go it alone or join a group of people with similar fitness goals (and similar physiques).

o Trot down the sporting goods aisle of your local department store. It's amazing how many fitness tools are available! With a DVD, you can learn Tao Bo or Pilates in the privacy of your own home, walk the treadmill to upbeat music with people who encourage your pace (and shut them off when you get tired), do an aerobics exercise workout, or learn to Tango with a friend or spouse.

o You can buy a stationary bike trainer unit for your old 2-wheeler and pedal in any weather. You can purchase hand weights to wear as you work around the house, ankle weights to walk the treadmill, or heavy weights for your curl bar. If weights aren't your style, try out some rubber bands or resistance cords. Most of these items come with their own written instructions for exercise.

See, there is no excuse. If one part of your body is out of commission for a while, exercise whatever muscles you can. Don't give up. Exercise matters, no matter what your age.

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Kids Yoga: Stress Management Sessions for Children

Let's think about it: Being a kid these days is not what it used to be. If you grew up watching "Leave it to Beaver," you cannot really relate to the current peer pressure, multi-tasking, sub-par education programs, and daily distractions that our children and grandchildren accept as part of daily life.

Family structure is not what it used to be either. Many children live in single parent households. This has become a painful fact of life for children to accept growing up without both of their parents. The family unit has changed and parents need practical solutions a lot more than criticism or a lecture.

Peer pressure in school is much more than just drugs, cigarettes, and alcohol. Children are harassed by their peers, over every issue, including the clothes they wear. These days, children are pressured into pretending they are rich or joining a gang. This causes children more stress, at an early age, than they need.

So, what is a caring parent to do? Kids Yoga is one answer. Yoga classes for children offer a positive refuge from life outside the Yoga studio. Just by stretching muscles, deep breathing, laughing, getting proper exercise, learning how to relax, meditating, and playing "Yoga games," a child can be a kid again.

Kids Yoga allows a child to deal with daily stress. Each time a child enters a Yoga class for kids, he or she can "close the door" on negative feelings that stress overload brings. Children who attend Yoga classes have one common thread: Their parents care about their well being.

It is not easy for children to socialize with other "good kids," at a time when physical education, recess, children's programs, manners, and social skills are being placed "on the back burner." Yet the structure of a Yoga class allows children to bond, socialize, learn, and improve their lives, with new life skills.

Yoga classes are usually non-competitive, but a parent can easily observe just to make sure. Competition is everywhere, but there is no need for it in Yoga or any form of Mind and Body health maintenance.

Lastly, Yoga has many benefits for both genders. Yoga is good for both boys and girls to learn. The physical skills and knowledge will carry over into other hobbies and sports. Most of today's elite athletes learn Yoga for cross training purposes. An athlete, who is flexible, strong, and calm under fire, is a formidable opponent. This is the reason why so many of the world's professional sports teams cross train their players and teach them Yoga.

© Copyright 2006 - Paul Jerard / Aura Publications

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

Tidbits During Marathon Training

You have probably started training your way for a Marathon event or have already collected ideas and suggestions for the actual Marathon run. Here, you'll find things you need to maintain and keep in practice while marathon training.

How fast should I be running during my marathon training?

At this stage, you're body and muscles have already adapted the pace you've been undergoing either from your daily regular exercise or an earlier training for marathon. Either way, the target here is to let your body adjust to the actual marathon run event. It is recommended to run on top speed this early. Although you still decide how fast you should be running, be sure to increase the pace within this period of marathon training.

What about cramps during marathon training?

Yes. Don't be surprise if you find your limbs, muscles, thighs, arms, joints and feet cramped up after executing a long distance run. Although it is just part of the training, what usually happens to some is that they tend to look-over this minor detail. This should not be the case though. What is important here is for you to be sure that the pain doesn't stay on your body long enough for you to miss your weekly long distance runs. Recovery has to be quick. If that didn't happen, be sure to shorten your usual long distance run. Keep in mind also, not to set a goal you know you can't possibly achieve for it will just defeat the purpose of running the marathon.

For lasting pains or trouble in breathing, see your doctor immediately.

But do I need to complete long distance runs during marathon training?

The answer would be yes. Long distance runs are important during training since it is the phase for your body to adapt for the main event. Remember, marathon is a 26.3 miles run so it wouldn't help at all by shortening your run distance. If you have run at least 50 miles a week, this is already an indication that you can finish a marathon race. Don't forget to improve on your stride during these long runs, at a pace which you can adapt on very well.

What about the food I eat during marathon training?

Pretend you have achieved your weekly long distance runs; this means you're body has the right to be treated well. This time, you need to watch your weight and your strength. For this particular goal, you need to create variations on your food. Anything that's excessive in oil, cream and spices should be very well avoided. There are actually no set food restrictions here, but what's recommended is food low in fat but rich in fiber. This ensures weight control and sustained energy.

How about my exercise during marathon training?

At this point, don't drop your yoga and meditation (if you still haven't started practicing Yoga, start with this exercise for mental composure). Since you've readjusted the variation of the food you eat, you also need to do exercises that can maintain your weight. Always remember, this weight exercise is not for your reduce bodyweight to become slim, rather its a way for you to develop strength on the different parts of your body. Still, if you have excess fats on your thighs, abdomen and hips, this is also a turning point for you and you should start on those key points.

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Yoga and Low Carb Diets

Yoga is an ancient system of movement designed to generate vibrant health and well being. Excellent health and well being are experienced in the results of a yoga practice such as: stress reduction, increased energy and awareness, increased flexibility, focused mind and strong body. In our modern world there are so many types of yoga to choose from that it can be confusing and difficult to start a yoga program. Do you have to practice postures(asanas) in a hot room for an hour and a half in order to enjoy the benefits of this ancient art? And, is it necessary to execute postures under strict guidelines created for East Indian bodies and minds? As a yoga instructor my answer would be no. A successful yoga practice supports the goals of the practitioner without rigidity.

An appropriate yoga program should be adapted around our needs. Those on low-carb diets for weight loss or weight control can benefit tremendously by practicing yoga. A major benefit of yoga is a developed awareness. A consistent yoga practice assists us in recognizing the causes of stress in our lives. Yoga helps us observe the thoughts that cause stress. Once we are able to recognize the stress we are able to calm our carb cravings. When we develop awareness we can make conscious choices around food and feel more in control of our lives. I have taught lunch time yoga classes where students practiced forty-five minutes of yoga instead of reaching for high carb snacks. Students have reported that after class they choose healthier foods and actually eat less. Yoga can be a carb substitute, a healthy alternative.

Breath work is also an important component of yoga. Yoga trains the mind to recognize where and when we hold our breath. The less access we have to the breath the more stress is stored in the body. Yoga teaches us to fill ourselves up with breath instead of high-carb food. Yoga can inform us when we are becoming stressed so we can make the choice to sit and breathe, meditate or do physical yoga postures. With a consistent yoga practice we have less need of carbs that deplete our energy. Focus on the breath dissolves our cravings and reduces stress. We naturally reach for more nourishing foods. If we hold the breath then we become unaware of our cravings and old eating patterns take over. Cultivating awareness while we move in yoga postures is just as important as the movement, especially for those wanting to change eating patterns.

Since low-carb dieters need to be careful not to hit a sugar low during the day yoga is an excellent movement program. Yoga conserves energy while many exercise programs such as aerobics, weight training, bicycling etc. expend energy. Yoga assists the practitioner to tap into reserves of energy in the body. If the low carb dieter feels energy depleted the craving will increase. For anyone with the goal of life style or dietary change it is important that the exercise program be accessible and stress-free. Yoga postures teach us to expand into our own energy without judgment or criticism. A practice of relaxation and meditation (either seated cross-legged or lying on your back) when you have completed your postures is key in a yoga program. The relaxation assists us in integrating the movement and regenerating our energy.

How do we choose a class that is appropriate for us? How do we get started on a yoga practice? Try several styles and notice how you feel after each. An appropriate class is one where at the end of class you feel internally rejuvenated. When you leave class you should feel lightness in your step and a desire to return. Other positive signs are: more access to your breath, a feeling of well being (combination of calm and high energy). Here are eight postures that will get you started. I suggest you do them every three to four days and familiarize yourself with the movements. Again, your yoga postures should express who you are so you won't look like someone else performing the same pose. Simply follow the directions and while you're in the pose try to become as aware of your body and thoughts as you can. Breathe a simple breath based on the rhythm of your inhale and exhale. Take four or five breaths for each movement. Notice where and when you might hold your breath. I would recommend purchasing a yoga mat. You can buy them in most health food and sports stores.

1) Mountain Pose

Stand with feet together or hip distance. Imagine roots growing out of your feet into the earth. Feel your spine lengthening as the crown of your head lifts toward the sky. Inhale and exhale and feel the oppositional movement of feet planted firmly on the ground while the crown reaches upward. Keep your gaze focused at the horizon line. This posture prepares the body for a yoga practice.

2) Forward facing warrior

Stand in mountain pose and lift your arms by your ears, a few breaths and center yourself. Take a step forward on your right foot and bend your knee over your ankle. Focus your gaze at the horizon. Lengthen the torso and drop your shoulders. Repeat on the other side. This pose strengthens the thighs and brings in warrior energy.

3) Forward facing warrior with a forward bend

Repeat the above posture. Slowly straighten the front leg and extend the spine over the front leg. Relax the arms beside the leg. Repeat on the other side. This pose opens the spine and stretches both legs. This movement also soothes the mind.

4) Tree balance

Stand in mountain pose and become centered. Slowly transition your weight onto the left leg. Bring your hands into a prayer position over your chest. And position your left foot on your calf. Balance on your right leg while you breathe and focus your gaze at the horizon. Allow your body to move with the flow of your breath. Balances are never static. This pose develops balance and confidence.

5) Downward facing dog

Come on your hands and knees. Legs hip width apart and arms shoulder distance apart. Tuck your toes and lift your tailbone up toward the ceiling into an upsidedown V position. Fan out your fingers and press them into the floor. Keep moving your tailbone and elongate your spine. Bring your ears between your arms. Return to your hands and knees slowly and rest. This pose cleanses the mind and strengthens the upper body.

6) Bridge

Lay on your back and bend your knees, legs hip width apart. Lift your hips and spine toward the ceiling as you move through the front of the knees. Bring your arms underneath your body on the floor and interlace your fingers. Keep your gaze at the chest. This posture increases energy and increases flexibility in the spine.

7) Seated twist

Sit with both legs extended in front of you. Bend your right leg keeping the left in front with the foot flexed. Place your left hand below the right knee and bring the right hand around the back of the body close to the spine. Lift and rise through the crown of your head on the inhale, on the exhale twist the spine to the right, moving around the axis of the spine. Move from the lower to the upper spine, the head is the last to twist around. Slowly release from the base of the spine and come back to center. Repeat on the other side. Twists flush and balance the nervous system.

8) Reclining bound pose

Now it's time for relaxation. Lie on your back and bring your feet together. Allow your knees to splay apart. You can also extend your legs and come into corpse pose if bound pose is too much for your hips. Close your eyes and focus on your breath. Let go of any stress and allow your body to release into the floor. Stay as long as you like.

About the Author

Combining twenty years of yoga and thirty years of professional nursing experience, Carmela Cattuti offers students a unique and effective teaching style. A strong medical background in childbirth allows her to provide women with valuable yogic breathing, stretching, and meditation techniques to aid with the fertility, delivery and postpartum stages of pregnancy.

Having studied extensively at the Iyengar Center and achieving instructor certification at the Kripalu Center for Yoga and Health, Carmela also provides in depth yoga instruction to both men and women for reducing stress and harnessing ones full capabilities of body, mind, and spirit. Workshops and private sessions offer practical tools for creating balance and relaxtion in daily living and are available throughout the Boston area for individuals and corporations. Carmela can be reached at (617) 970-5320.web: yogaofthefuture.com yogaofthefuture.com

A Champion Runner Tells How Yoga Makes Her Stronger and Faster

My belief that everyone can benefit from yoga is continually confirmed by the runners who regularly attend my morning yoga classes. They first come in with tight hamstrings, sore knees and stiff hips, unable to touch their toes. While some knees are still sore for these dedicated runners, after a few months I see visible improvement in their flexibility, balance and strength. I've asked one of these runners, Kathy Martin, to share her yoga experience.

Kathy, who resides in Northport, Long Island, has been running for almost thirty years. She consistently wins races in her age group, often beating the time of runners much younger than she. Her prowess on the track earned her the 2008 USA Track & Field Runner of the Year title in her age group (55-59). She also holds a very impressive number of American records in the 50-54 year age division: those for the mile, and the 1,500, 3,000 and 10,000 meter.

YSL: What made you decide to take up yoga?

KM: I took up yoga to improve my flexibility, which I knew would help my running form and speed. I cannot believe the difference it has made in how I feel overall. I walk taller and feel stronger. My hips are a work in progress in terms of opening them up and loosening them up. I was one of the people who could not touch my toes and now I can, with no effort, not only touch my toes, but put my hands under my feet.

YSL: Would you say that yoga is a regular part of your training regimen?

KM: Yoga is definitely a regular part of my training. I go twice a week-early in the week and later in the week-which helps me maintain flexibility. I am more diligent about stretching now as a result. Before it hurt to stretch. Now it feels good.

YSL: Are there yoga postures you find particularly helpful for your running?

KM: Anything that opens up the hips. I do not like the wall poses but know how beneficial they are, for example the pose where you face the wall and reach back to your heels and then lean into the stretch. I love the back lengthening poses. 

YSL: That pose you are referring to, ustrasana or camel pose, is good for the hip flexors, stretching the quads and opening the chest and back. Most people use it to prepare for back bending, but you feel it mostly in your hips?

KM: I do find the camel pose good for the hips. Mine are so tight, anything probably helps. Pigeon pose is also a favorite. When I first did pigeon pose, I said there was no way I would ever be able to do it comfortably and now I love it.

YSL: Is there something about running and yoga that you find similar?

KM: I think yoga clears your head and mind. With a clear head, you can focus on the task much more. I think the increased level of strength and flexibility allows me to love running more and to push it harder.

YSL: What do you mean, specifically, by "increased strength?" How was yoga made you stronger?

KM: Yoga has made me stronger in that I run more erect and am aware of running upright as opposed to forward and slightly toward the ground. Watch runners and you'll find a lot of them run that way. I try to think of having a string attached to the top of my head keeping me upright, especially when I'm running up hills.

YSL: For you, what's the best thing about running?

KM: I love the forward movement, the freedom. I do my best thinking and crock-potting when I am running. It clears my head and gives me a great start to the day.

YSL: Wait. You mean you cook while you're running?

KM: Crock-potting is when you mull things over, ponder, and come to a conclusion slowly. Like when you cook in a crock-pot as opposed to a microwave where it is done quickly! 

YSL: What do you like best about yoga?

KM: I love the way I feel when I leave the class: stress free and moving freely.

YSL: What advice would you give someone who wants to start running?

KM: Get good shoes. Go to a running store that specializes in all brands. Get proper fitting for how you run, what distance you want to run. Do not increase your miles too quickly. Have fun. It should not be a chore or a job. I think running keeps the child in all of us alive. 

YSL: Yoga does that for me, since I don't run. (That would be way too much work!)

Yvonne Suzuki Licopoli is a registered yoga instructor who teaches in Northport, NY.

Martial Arts Training Shoes - 4 Compelling Reasons to Wear Them

Martial arts training shoes are not generally worn by practitioners, especially those who train the various Japanese martial arts. It is much more common to see people training barefoot in the dojo while doing karate or judo. There are two main reasons. Firstly, removing outside or training shoes shows respect for the martial art and its traditions. The second reason is purely practical. In throwing arts such as judo, jujitsu and aikido, matted training areas are used. So outside footwear is removed to prevent dirt from ruining the mats, and also to protect them from damage, so they do not need replacing too often.

Chinese Martial Arts Versus the Others

The Japanese art of ninjutsu is different to other Japanese martial arts in that footwear is worn. This footwear is called tabi, and can consist of both tabi boots and tabi socks, both of which are characterized by having the big toe separated from the other ones.

In Chinese martial arts it is fairly standard for shoes to be worn, whether they are of the kung fu slipper style that Bruce Lee was known for, or simple black plimsolls or sneakers. However, if training in a dojo, especially if they are using a matted area, the Chinese kung fu practitioners will train without their shoes, both as a sign of respect to the martial art normally practised there, and also to assist in protecting the mats.

Reasons to Wear Martial Arts Training Shoes

The question to consider is whether martial arts shoes should be worn by all martial artists in the twenty-first century, or whether it is better to respect the traditions of our martial ancestors. Here are four compelling reasons to at least schedule some training sessions using footwear.

1. Hygiene

It is very common in areas where lots of people go barefoot, for skin and fungal infections to spread. This problem is particularly prevalent in locker rooms and sports changing rooms. For martial artists who train barefoot, this poses two potential problems. Firstly, if the student is respectful of his fellow classmates, he will not train while suffering from a skin condition. This of course is detrimental to the student's training regime.

The other potential problem is if the student ignores a skin health problem and trains anyway. This is not pleasant for the other students and the infection can then rapidly spread. An easy preventative measure is for the students to train wearing martial arts shoes.

2. Self-Protection

Many martial arts classes meet up to train in a hired room which may not be part of a professional school, or even in a sports complex. Instead, the room could be in a church hall or some other local building not used exclusively for martial arts. If the room is not normally used for any kind of sport or exercise activity (such as yoga or pilates) then the floor may not be ideal for training barefoot. It might be a simple, cold concrete floor, or a rough wooden one with damaged or uneven boards. These kinds of floor can pose an unnecessarily high risk of injury. Even proper matted judo surfaces have been known to cause broken toes, as it is easy to trap a toe between the mats if you end up on the receiving end of a sweep kick. Light training shoes are imperative in cases like this to prevent needless injuries from occurring.

3. Protection During Sparring

Most martial arts include sparring as an integral part of the training, so that students can practise techniques against a real opponent. Some commercially available martial arts training shoes are elasticated slip-on type shoes, which incorporate thin padding across the top and instep. These can be helpful to both students when practising during light sparring. They are also normally light-weight and thin enough that proper shin guards and foot padding can be worn over the top of them for more intense, full-contact sparring.

4. Authenticity in Real Self-Defence Situations

The most obvious reason for doing part of any martial arts training wearing shoes is that it is extremely unlikely that you will be attacked while you happen to be barefooted. It does pay to train for this eventuality, but in general, any need to use self-defence techniques will occur outside the home and while you are wearing shoes or sneakers. If you are not familiar with executing your martial arts techniques while wearing shoes, the you will be at an automatic disadvantage in any physically dangerous situation.

So even if your martial art normally trains barefoot, it is certainly advisable to do some occasional practice sessions wearing everyday clothes and shoes, in order to make your self-defence training as realistic as possible.

Ed Sadler has trained in and letslearnmartialarts.com learned martial arts for over 20 years. His experience and expertise is mainly in the Chinese external and internal arts, and Ed is a firm supporter of letslearnmartialarts.com/clothing/are-martial-arts-shoes-necessary martial arts shoes for all martial arts, especially for the realism that they can bring to self-defence training.

Ab Machines - The Truth

The truth about ab machines is that they won't give you ripped abs. Ab machines help strengthen abdominals but ripped abs are achieved by increasing our metabolism through exercises that train with resistance, watching our food intake and managing our stress to decrease excess body fat.

Resistance training increases the body's metabolism as a result of increased muscle mass. The increased muscle mass also increases metabolic activity, which allows our body to utilize excess fat to fuel our activities.

To increase the body's metabolism, do exercises that train in intervals. These anaerobic exercises increase the body's metabolic activity, which then converts excess body fat into energy. The increased efficiency of the body to burn fat continues for several hours after the training session.

Getting ripped abs also requires us to watch what we eat. A good way to balance our diet and control the calories we eat is to avoid fast foods, fatty and processed foods and carbonated beverages.

Lower total caloric intake by decreasing food portion sizes and eating 5-6 times a day. This helps stabilize energy levels and a lower total caloric intake, which allows the body to burn the food we eat as well as the excess body fat.

Managing stress is another factor towards acquiring ripped abs. Stress can make the body store fat in the belly area due to Cortisol, a hormone which is produced during stressful times. Thus, controlling stress levels will prevent our body from reacting this way.

Practicing yoga, deep breathing, tai chi and meditation can help manage stress and effectively decrease the storage of body fat in the abdominal area.

The truth is, ab machines can't give us ripped abs. But by increasing our metabolism, watching our diet and managing our stress in our lives, we can finally achieve ripped abs.

If you want to burn fat and fix joints the right way, please visit abstrengthguide.com abstrengthguide.com

Yoga Exercises to Strengthen Your Body

You can use yoga exercises to both make your body more flexibly and strong as well. It also as the effect of calming your mind and giving you more energy, whilst strenuous exercise and most sports actually use up your energy. A lot of students report in class they feel more relaxed and energized after a session.

The best way to do exercises or postures is with both a steady and slow motion, also holding a pose for between a few seconds to a few minutes whilst being totally focused and in the moment. The instructor should always remind you to stay focused and relaxed during the exercise.

To make sure you don't injure yourself or damage a muscle, you should always go into a posture gently. You should not repeat any asana too many times, or be encouraged to push your self to hard.

You should stretch to the left, and then to the right or the other way around if you prefer, remembering a session is all about balance. You should then bend forward and backwards, by doing these preliminary exercises you will establish which side is stronger or more flexible. This will bring both balance and harmony into your yoga practice.

Yoga exercises are suitable for individuals of all ages,and can be easily changed to take into account your physical condition. A properly trained instructor can adapt most exercises by using cushions and chairs, so don't be intimidated by what seem to be very difficult postures. Always remembering that a yoga practice can be tailored to your needs, and if you're finding a posture of exercise that is too difficult for you, don't do it, because you don't need to compete with yourself. Its is supposed to be a powerful type of exercise that is completely and utterly stress-free.

Yoga exercises are absolutely fantastic for relieving stress and increasing strength and flexibility. However, they do not replace all the other types of physical exercise, therefore, you should still practice cardiovascular and fitness exercises that will help you keep your weight down and your heart and body fit.

Yoga is a fantastic way to begin your day and for keeping fit and relaxed, for more great tips on yoganrelax.com/yoga-equipment/yoga-sticky-mats-that-appeal-to-you yoga exercises and yoganrelax.com yoga practice, please go to our web site.

Yes, You Can Run a Half-Marathon! Learn How With MVP's First Timer Training Guide

Many of you may think that running more than 5 miles is impossible and just plain crazy. MVP's first timers guide will help you conquer those 13.1 miles.

Training for a half or full marathon is an amazing workout. However, it isn't the only form of exercise you should be doing. To prevent yourself from getting injured and to help you become a stronger runner it's important to include some cross-training in your routine.

When running you're generally in the same position the entire time. That means that even though your quads and glutes are being worked, your hips, hamstrings, core, and upper body are generally left out.

MVP Fitness Miami teaches has a plan designed to help runners strengthen their weak areas, like the arms, chest, and back. Having a strong core and upper body takes some of the exhaustion off your legs. Our plan incorporates balance drills and run-specific exercises like running arms (mimicking the running position carrying light weights but staying stationary) to improve performance.

In general, try to do at least 2 days of strength training each week for upper and lower body. Also, it's very important to incorporate plenty of stretching... whether it's a yoga or pilates class a minimum of 3 times per week. Try swimming, cycling or any low-impact cardiovascular activity once a week for 30 to 45 minutes as a way to improve your endurance (and burn calories) without stressing your joints.

Below is a cross-training plan that will help get you started. Simply follow our 9 week plan and you'll be ready to lace up for that half-marathon before you know it. You Can Do It! See ya at the finish line!!!

IF YOU CURRENTLY RUN LESS THAN 15 MILES PER WEEK (OR NONE AT ALL)... YOUR PLAN STARTS HERE!

WEEK 1

MON: Run 2 mi.

TUES: Rest

WED: Cross-train

THURS:Run 2 mi.

FRI:Cross-Train

SAT: Yoga

SUN: Run 2

WEEK 2

MON: Run 3 mi.

TUES: Yoga

WED: Cross-train

THURS:Run 3 mi.

FRI:Cross-Train

SAT: Rest

SUN: Yoga

WEEK 3

MON: Run 3.5 mi.

TUES: Yoga

WED: Cross-train

THURS:Run 3.5 mi.

FRI:Run 2.5

SAT: Rest

SUN: Yoga

WEEK 4

MON: Run 4 mi.

TUES: Yoga

WED: Cross-train

THURS:Run 4 miles

FRI:Run 2.5

SAT: Rest

SUN: Yoga

WEEK 5

MON: Run 5 mi.

TUES: Yoga

WED: Cross-train

THURS:Run 4 miles

FRI:Run 2.5.

SAT: Rest

SUN: Yoga

WEEK 6

MON: Run 5.5 mi.

TUES: 30 min- 1 hour Stretching

WED: Cross-train

THURS:Run 4 miles

FRI:Run 3

SAT: Rest

SUN: Yoga

WEEK 7

MON: Run 6 mi.

TUES: 30 min- 1 hour Stretching

WED: Cross-train

THURS:Run 6.5miles

FRI:Run 3 miles

SAT: Yoga

SUN: Run 8

WEEK 8

MON: Run 7 mi.

TUES: 30 min- 1 hour Stretching

WED: Cross-train

THURS:Run 7.5 miles

FRI:Run 3

SAT: Yoga

SUN: Run 10 miles

WEEK 9

MON: Run 8 mi.

TUES: Yoga

WED: Cross-train

THURS:Run 8.5miles

FRI:Run 3 miles

SAT: 30 min- 1 hour Stretching

SUN: Run 13.1

* Cross-Training Days: Do 20-30 minutes of non-impact cardio such as swimming, cycling, or elliptical. Also focus on strength training for your core and lower body (try lunges, squats, planks, and push-ups)

Jeozette & Marivel
Certified Personal Trainers & Wellness Consultants
MVP Fitness Miami

Getting More Flexible, An Engineering Approach

Problem Solving
Many people turn to yoga as a way of dealing with a problem or problems. For myself the problem was that I was inflexible. I turned to yoga erroneously thinking that I could do it for three months, get flexible, and then get on with what I really wanted to do (run, skate, doing martial arts.)

It's ten years later... or maybe 12 (time flys) and now I'm finally getting on with what I want to do. Part of the reason it has taken me so long is that in the process of making my body more flexible I've also been learning to understand it. It's so much easier to fix something when you understand what you are working with. I also had to learn what flexibility was. I had to define it. Then I could work towards acquiring it.

I spent five years in university to learn one simple thing. In order to fix a problem you gotta know what it is. Prior to that it helps if you understand what you are working with. If you don't understand what you are working with or what you are trying to do then part of the problem solving process is acquiring that understanding... in other words learning.

Flexibility Defined
For this article I'll define flexibility as the ability for a muscle or muscles to relax and to be lengthened. The part that relaxes is the belly of the muscle, which is also the same part that contracts.

When a muscle is relaxed and then lengthened (or lengthened and gradually relaxed) the connective tissue within the belly of the muscle is stretched.

Flexibility is a quality of the connective tissue within our muscles. The more pliable our connective tissue is, the more flexible we are. The better we are at controlling our muscles, being able to relax as well as contract them at will, the better we can access this flexibility.

So to stretch and improve our flexibility, part of what we need to develop is control of our muscles and part of that control is the ability to relax at will. If we can relax the muscles that we want to stretch, we can then get on with stretching them.

Learning to Relax
Part of learning to relax is learning to feel when muscles are relaxed and when they are engaged.

We can learn to feel our muscles by using and experiencing them. As an example, if we want to learn to feel our quadriceps, the large muscle at the front of the thigh that straightens the knee and helps to flex the hip, we can practice straightening the knee and allowing it to bend.

If we do this slowly we can feel the various groups of fibers as they activate (and as they relax.) Of course to do this we have to put our awareness in our knee and thigh, we have to focus on feeling our quadriceps. (And of course to do that we need to know where our quadriceps is and where its endpoints attach to.)

If we do the movement repeatedly and slowly we can notice changes in sensation and then we can differentiate the sensations that indicate muscle activity and those that indicate that the muscle is relaxed.

Another way to see if a muscle is relaxed is to shake it. So for example, if you roll your thigh from side to side and the quadriceps are relaxed, the muscle will "roll" from side to side. First experiencing this feeling and then memorizing it we may then make it easier on ourselves to find the sensation again, i.e. relax our muscles.

To learn to feel when a muscle is being stretched, we can slowly move in and out of a stretching position and notice the changes in sensation.

By moving slowly we maximize our ability to keep the muscle we are stretching relaxed. By moving in and out of a stretch repeatedly we can learn the sensations that indication stretching and we can also enjoy the sensations that accompany the release of that stretch.

Once we've learned to keep our muscles relaxed while moving into a stretch we can then practice holding a stretch and steadily moving deeper into it.

This can feel like slowly relaxing, like gradually sinking down into a tub or really hot water.

A Stable Foundation for Relaxation
So that we can relax and then stretch another requirement is a stable foundation.

If we are standing on firm ground it is usually more easy to relax than if we are on ground that is moving or otherwise unstable.

In our relationship with the earth, if the earth is stable then we can relax. If the earth is unstable then we probably tense up in one way or the other.

Looking at the relationships of bone to bone and bone to muscle within our body:
If the two bones two which a muscle is attached are aligned with gravity or otherwise positioned so that they are stable then the muscle can relax.
If one bone is moving but the other bone is stable then depending on the type or intent of the movement that muscle can relax or slowly lengthen and then relax.
If both bones are unstable then chances are that any muscles that connect those bones will tense up.

To relax muscle (so that we can lengthen or strengthen) we can position our bones so that they are aligned with gravity or otherwise supported. So that we can relax and stretch we can make sure that one of the bones to which a muscle we want to stretch is stable and then we can focus on moving the other bone relative to the fixed bone so that the target muscle is lengthened and stretched.

Weight Control
Something to be aware of and this is further understanding, is that the parts of our body have weight. If one part of the body is stable and the other part is allowed to move, then chances are that the movement of the moving part is being assisted by gravity.

Because of this weight, any muscle that is potentially being stretched may tighten up to resist being stretched too fast or being stretched beyond breaking point. If a muscle is active or engaged, it can't be stretched. So we need to overcome, prevent or counteract this mechanism.

If we control the rate at which the moving part moves, it may be easier to avoid this automatic contraction. We can do this by moving slowly and gradually and even repeatedly.

As an example, in a standing forward bend lets assume we want to stretch the back of the thighs-the hamstrings. If we are standing then our legs will be the stationary element and we move our pelvis by tilting it forwards relative to the legs to stretch the hamstrings.

Since the hamstrings attach to the lower leg bones we can focus on making the feet, ankles and shins stable. Our hamstrings then have a fixed point so that they can lengthen. However they also are dealing with the whole weight of the upper body (pelvis, ribcage, head and arms) hinging at the hip joint. Our hamstrings may tighten to prevent being overstretched. However, if we use our hands to support the weight of our upper body, we can give our hamstrings time to relax. We can use blocks if we can't reach the floor and push our hands down so that we push our ribcage up.

Since our goal is to lengthen the hamstrings we can slowly lower the ribcage under control by slowly bending the elbows. Better yet, we can bend the elbows slightly, notice the hamstrings and feel when they relax, and then bend the elbows some more.

Once we are practiced with this we may find that we can relax our hamstrings and keep them relaxed without using our arms. Instead we slowly relax our hamstrings to the point of complete relaxation.

Once they are relaxed we can then use the weight of the upper body to help lengthen the connective tissue and stretch it.

Using Weight to Stretch
In a standing forward bend if we want to use the weight of our upper body to help lengthen our hamstrings, we can grab our elbows and let our arms, head and ribcage hang down from our waist.

In a seated forward bend, if we want to add weight to stretch our hamstrings we can engage our back muscles to straighten our spine. We can even think of bending it backwards slightly. If we engage our spinal erectors to keep the spine straight (or bend it backwards) then we have the weight of our ribcage and head helping to tilt out pelvis forwards and lengthen our hamstrings.

Better yet, doing the opposite of before, if we lift our hands off of the floor and reach them forwards we can add even more weight to our upper body (instead of taking it off.) But so that our muscles don't tighten up in defense, we can do this slowly and smoothly so as to keep our hamstrings relaxed. Then the weight of our upper body can be used to help lengthen the connective tissue within them.

Understanding Our Body

If we understand our body and what flexibility is we can go about stretching in an effective manner.

We can position our body and provide the muscles we are stretching with a stable foundation, we can control the weight of the parts that move so that the muscle we are stretching can relax and stay relaxed, and prior to that or during that, we can practice activating and relaxing muscle tissue so that we can feel the sensations that are associated with both.

Neil Keleher is a yoga teacher, engineer and artist. He lives in Taiwan. His website, sensational-yoga-poses.com sensational-yoga-poses.com is geared towards helping people understand their body. He also writes about and teaches an exercise called thedanceofshiva.com The Dance of Shiva. It can be used to improve balance and coordination, awareness, and the ability to think creatively.