A Yoga Breathing Technique That Really Works to Lengthen Your Breath! (The Expanded Breath)

The skill we're focusing on in this article is expanding your breath, from the beginning of your inhale to the end of your exhale.

Can it change if you practice pranayama, Functional Yoga Training breathing techniques regularly? Will you feel more relaxed? The answer is yes!

Remember the key to getting measurable results is to practice these breathing techniques two or more times a week.

Here we go:

The Expanded Breath - Multiple Locations From the Chest Down:

Seated Comfortably
Begin breathing using the *Ujayi breath
Inhale into center of chest
Breathe into side ribs
Breathe into lower ribs in back
Breathe into lower abdomen
Breathe into hips
Exhale slowly...
Repeat for five breaths

The Expanded Breath - Multiple Locations From the Abdomen Up:

Now try the reverse, Using an *Ujayi breath inhale into lower abdomen
Allow your breath to expand into lower back
Allow your breath to expand into lower ribs
Allow your breath to expand into side ribs
Allow your breath to expand into center of chest
Exhale slowly...
Repeat for five breaths

*An Ujayi breath is done by breathing in through the nose to the back of the throat, listening for the sound of your breath as it passes the throat. This sound is similar to the sound a baby makes when it's sleeping. The exhale comes from the back of the throat back out through the nose, also listening to the sound your breath makes as it passes the throat.

How do you feel? In addition to lengthening your breath, one of the reasons it's important to practice is to develop composure, a calmer nervous system.

The Benefits

Practicing this kind of breathing to regain a sense of tranquility and stillness. Aside from learning how to lengthen your breath, a quiet nervous system will allow you to feel more stress-free.

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

Helpful Tips

When practicing breathing techniques never force or strain your breath, or you could irritate your nervous system
Stop if it gets uncomfortable
If you reach a point where you need to go back to a regular breath during any exercise, by all means do so
Respiratory capacity develops gradually and cannot be forced

I look forward to hearing about your progress!

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

Julie Downey

juliedowney.com juliedowney.com

Julie Downey is a pioneer in the field of yoga training for athletics. She's been teaching yoga techniques to professional and college sports teams and athletes since 2003. Her instruction focuses on Functional Yoga Training; addressing the unique needs athletes have for increasing strength, flexibility and energy, while reducing the incidence of injury. Click on the link above to find out how Julie can help you bring in the missing link to your training with cutting edge Functional Yoga Training techniques for you, your team or your school!

The Benefits of a Corporate Health and Wellness Program

The concept of hiring a Vancouver personal training professional to aid in improving the fitness of company employees may not seem like an appropriate expenditure for many in management. Such an opinion is a fairly misguided one because it overlooks several important points. Among the most vital of points is that the expenditure is really not an expenditure. The reason this is so derives from the fact that the institution of a solid wellness program can actually prove to be a tremendous cost saver for a company in a multitude of ways. On the most basic of levels, a proper wellness and fitness program can yield tremendous improvements in employee performance and productivity. The obvious cost saving impact of such improvements really goes without saying.

What is a wellness program?

As the name implies, a wellness program (In conjunction with Vancouver personal training )can entail any process or program in the office that boosts the health potential of employees. Sadly, the term "wellness program" has become associated with drug testing in the work environment. This is certainly not the only type of wellness program a company can employ. The fact of the matter is that there are no limits to the scope of improving employee wellness. The reason for this should be obvious: there are no limits on the ways in which health can be improved. This creates a great deal of latitude for companies seeking to effectively and properly institute such a program.

A wellness program in a corporate setting can take on many forms. Smaller scale wellness programs such as individual Vancouver personal training could entail simply holding a lunch and learn that covers the subject of reducing health risks deriving from obesity. A more expansive wellness program could include an actual onsite program designed to reduce obesity. Generally, there will be different wellness programs a company can employ based on needs and budget. Some of the commonly employed wellness programs will include:

Onsite aerobics, cardiovascular conditioning, and weight training programs are commonly employed for a wellness initiative. Vancouver personal training professionals could easily craft such programs. Obviously, space would be needed in the office to set up a fitness room to handle such workout sessions. This may not prove to be much of a problem with effective design. Even a very small room can be turned into a "fitness center" with the right approach.

Yoga, stretching, and meditation classes could be performed onsite as well. Such light workouts are perfect for stress reduction and can be instituted with limited cost.

Discount membership affiliations to local Vancouver personal training fitness facilities would be perfect for those companies unable to offer onsite wellness programs. Many commercial facilities will have programs in place to accept discount memberships for other businesses in the local community. Taking advantage of the availability of such offers could prove incredibly helpful to a company seeking to boost employee health and productivity.

Offering basic medical screening could prove to be extremely appreciated by employees. A blood screening test offered once a year to detect diabetes, hepatitis, or other health ailments could help improve the quality of employees' lives dramatically.

Weight management and nutrition educational programs, workshops, and seminars can all prove helpful. Some might solely associate happinesslifetime.com weight loss programs with improving physical appearance but these benefits are actually minor. The true benefits derive from effective weight benefits would be the reduced potential for serious adverse health problems manifesting due to obesity.

Positive Case Studies

While all these programs may seem helpful on the surface, some may seriously question whether or not these programs are truly effective and successful. Case studies have long since proven that the institution of such wellness programs can deliver all manner of benefits to a company that institutes such Vancouver personal training wellness programs.

A study performed by the Wellness Council of America has established that even minor healthy lifestyle changes significantly boost employee performance. This case study examined what was performed in 1992 in the City of Gainesville. A program dubbed LifeQuest was promoted to educate workers on seemingly "minor" health improvements and the results were quite positive. People that received effective health and wellness education soon started making proper decisions regarding their health. This led to great improvements in professional duties.

The Commonwealth Fund performed a study of a wellness program instituted by General Motors to curtail rising healthcare costs. In association with the United Auto Workers Union, a program called LifeStep was instituted. The study performed by The Commonwealth Fund noted there was a substantial savings of $42 per employee per year. This may not seem like a lot on the surface, but this will add up to $42,000 per 1,000 employees. General Motors is an enormous company and home to a substantial workforce. The multiplication of these costs over a large workforce has certainly cut healthcare costs for the company in a noticeable way.

Established Statistics

For any company to seriously consider instituting such a program there will be requirements to examine established statistic surrounding improvements attained for a company after a wellness program has been put in place. For this interested in finding such established statistics can take solace in the fact that many companies report positive outcomes.

Per the resource site PreventDisease.com, it has been noted that Johnson and Johnson experienced a 15% reduction in absences and a 34% reduction in healthcare costs. DuPont experiences a significant reduction in operational costs. For every dollar spent, $1.42 was saved. Coors Beer experienced savings in excess of $2 million.

Per Larry Chapman's study, "Meta-evaluation of Worksite Health Promotion Economic Return Studies," which was published in The American Journal of Health Promotion in 2003, the following statistics were revealed:

28% of sick leave taken was reduced; 26% reductions in direct health care costs were attained; and 30% reductions in the costs of worker's compensation and disability were attained.

Such amazing savings are certainly eye-opening and should be noted by those companies weighing the options for instituting Vancouver personal training wellness programs. The bottom line here is that such programs are, essentially, self-funded thanks to the savings they provide.

If your looking for an amazing fitness community to join then look no further. With Values like Passion, Inspiration, Community and Fun we exist to help you live a happier healthier life. Whether it's Personal Training with one of our Certified Personal Trainers or at West Coast Fitness Camp, we keep downtown Vancouver fit and feeling healthy!

Mike Dirks
President

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Yoga - The Natural and Spiritual Treatment of Life Threatening Diseases

The beauty of Yoga came from India. Yoga is the best solution to get the Healthier life. Yoga has a power that can save you from many life-threatening diseases like Diabetes, Cancer, etc. The simplicity of yoga makes it differ from other treatments. It should be really necessary to have awareness about Yoga and its benefit.

Not only the developing countries but developed countries like USA, UK also face the problem of overweight, diabetes and cancer.

Whenever anyone wants to lose weight, most of the time, they point to their guts. Obviously, abdominal weight loss is a goal for many people.

Yoga offers many poses that may help you in loosing weight. Lots of yoga teaching classes are available in Vancouver. These yoga-training classes teach you the combination of poses that serve as a warm up routine for a Yoga session or class. Poses like Peacock Pose, Bow Pose, Sun Salutations, the Abdominal Lift helps you make good health. Every pose has it's own significance. These poses serve you for different diseases.

Moreover, since these poses-besides helping with abdominal weight loss-aid tremendously with detoxifying, it is advised that one eats a proper and healthy diet to augment the actions of these poses.

Relaxation and a quick in touch with the mental and spiritual aspect of one's personality and life makes yoga a worthwhile and distinct type of exercise done by people of all ages around the world.

Yoga basically involves some spiritual touch that's the reason Yoga helps to the people instantly. Yoga is natural and impact on you without any side effect. Yoga is well balance between advance medical science and ancient natural therapy.

Abhyudaya Tripathi is well known name in internet marketing. He has written many articles for Devinelight a Certified Yoga Institute situated in Vancouver.The divinelight.ca/index.html Yoga Teacher Training in Vancouver is provided under the supervision of Nakul Kapaur, a registered senior yoga teacher.

Why Yoga is Good For You

If you've been for a yoga class the chances are you learned how to take up a particular posture or how to do an asana. While asanas are good for toning your body, it is important to learn the correct yogic breathing techniques that help to calm your senses and focus your mind. Breathing techniques in yoga are also strongly connected to meditation.

In Yoga, one of the techniques used to focus your mind is called drishti. Drishti means to focus and look at a particular point. This keeps you from getting distracted and brings peace of mind as your mind is not constantly thinking of different things as you look around you.

Yoga asks you to deep slowly and deeply. When you do this, your nervous system sends out signals so that your blood pressure slows down. The blood is now free to flow to all the major organs within your body and heal the damage caused by stress and neglect of your body.

Therefore, while yoga heals your body it also helps in relaxation of both body and mind. This slow breathing technique is known as pranayama. Why is there so much of an emphasis on breathing? Yoga believes that unless we actually focus on our breath, our minds tend to wander. We tend to brood over events that took place in the past and start daydreaming about events that may occur in the future.

The drawback to letting your mind wander is that our myriad thoughts often make us afraid of what might happen and in the bargain we miss out on what is taking place in the present. This causes dissatisfaction and disappointment and contributes to our stress levels. By focusing on your breath, you can train your mind to stick to what is happening in the current moment. You also stay more connected to your mind and body.

The way we breathe is also related to the state of our minds. When we breathe quickly we are usually afraid or nervous. On the other hand, deep, long breathing is connected to a relaxed mind and body. Conversely, by altering the way we breathe we can try and control our mental state. By taking long and deep breaths, we can soothe the mind and tackle our problems in a calm manner. It also allows you to enjoy the moment completely and therefore improves the quality of your life.

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Exercise with Music: Motivation, Results & Performance

Motivation is key and fundamental to your exercise adherence. The environment in which you train must be one that assists you to stay upbeat, in tempo and interested. This is after all how you will be spending (hopefully) at least 3-4 hours per week.

Many studies are being conducted on the benefits of listening to music while exercising. Results have been astonishing. Studies conducted by Ohio State University found that exercising to music increased brain power, brain function and verbal fluency through the positive stimulation of the nervous system. They also determined that when there was no music present, there was no change in verbal ability or brain function. Most sport psychologists have also noted improved performance and adherence rates during training and competition.

Other studies have found an increase of respiration, higher exercise heart rate levels and greater exercise potential. People affected by neuromuscular disorders while listening to faster temp music will also benefit through enhancing gross motor skills like walking and facilitating the rehabilitation process.

In addition, playing slower more relaxing music has proven to reduce stress, relax and aid recovery and meditative techniques.

The most popular forms of entertainment while exercising include music and television. Most health clubs these days even have cardio theatre which integrates audio visual TV and music videos with personalized headsets for members to enjoy their favourite show or music channel of choice. For those whose health clubs do not, the next most popular choice is a personalized music set either a walkman, Discman or MP3 player.

Be more aware of the background music playing in your health club while training. Music should be more upbeat, with a faster tempo to increase exercise performance and maximise energy expenditure.

Slower, more relaxing music, such as natural landscapes decreases one's fitness potential capacity, which in turn will facilitate cool down activities and mind body exercises like stretching, Yoga and Pilates.

All in all, there is definite evidence that listening to music enhances exercise performance, allowing for faster achievement of your exercise and fitness goals, improved adherence to exercise, relaxation and a general improvement in physical and mental wellbeing. It's all good.

So next time your about to hit the gym, take your trusty iPod and enjoy the benefits of improved exercise performance, higher arousal and greater inspiration to go that extra 10 minutes or get your heart rate up that extra 10 beats per minute.

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Yours in Health,

Daniel.

As a health and fitness professional for over 10 years, Daniel has personally trained more than 4000 people, on 4 continents towards the achievement of their fitness and lifestyle objectives using his unique holistic and functional approach to lifestyle enhancement. Daniel is a true leader and innovator in the industry. Daniel draws from an academic background in Human Movement, Exercise Science and Sports Management in Australia & also holds a Diploma in Massage Therapy, & Certificates in Workplace Health Promotion, Personal Training (ACSM) and Australian Training for Fitness Professionals (ATP), Golf Fitness & Conditioning, Postural Analysis, Weight Management & Fat Loss.

Daniel is the founder and CEO of Fitcorp Asia, Thailand?s only Corporate Health & Fitness Solutions Company. ?We don?t just conduct personal training, we take pride in our ability to ?coach? our clients in all exercise science principles including nutrition and total lifestyle transformation to ensure our clients achieve a holistic goal orientated approach to their personal health and fitness endeavours.?

Exercise And Breast Cancer

Taking every opportunity to distribute my marketing material for my new book, I stopped by a children's clothing store one Sunday afternoon. Upon leaving the parking lot, my six year old son caught a glimpse of "those ribbons with two lines". In my half-engaged attention, I acknowledged his observation that there were "more than three" on this one particular car. From his persistence to gain my feedback, I began to focus on our conversation. I informed him that I was not exactly clear of what he meant by the description of this two-lined ribbon. "You know...the red one...the boob problem...and the...". Ground zero! I realized that he was speaking of the Awareness Ribbons that so emphatically adorn various vehicles these days. I started to chuckle at his innocence in remembering my recent 15-minute explanation of breast cancer as "the boob problem". After we enjoyed the moment, I struck a more serious note to remember that the disease is far from funny and can leave heartache and devastation in its vicious path. In fact, according to Dr. Susan Love, breast cancer affects 110 women every day.

My first encounter as a Personal Trainer with a recovering breast cancer client came quite a few years ago and meeting her was quite an experience. If you have ever met a breast cancer victor you will notice that their eyes reflect a beautiful understanding of life. My encounter with my client came while I worked at a swim and racquet club. Even the way she approached me was filled with grace. Wanting to strengthen her body after the illness, she inquired about a weight training routine. She had a beaming, yet subtle smile with each simple question that she asked of me. To look at her would never disclose of her recent pain. Her hair was a typical short style of a middle-aged woman and her legs still presented the years of tennis that kept her fit. I was honored to take the position as her trainer and we worked together on a program toward rebuilding her body for not only the purpose of strength and endurance, but to attain a touch of inner peace as well.

Recovery from breast cancer is not so different a program than simply exercising to avoid such a catastrophic event in a woman's life. If you have followed fitness for any amount of time, visited your doctor or taken a class in school, the informative path to righteous living is well paved with getting the blood flowing and the heart pounding. In turn, you increase your chances of avoiding disease (heart-related, cancer, diabetes). Likewise, if you have successfully battled the disease and yearn for a method of attack against it recurring or simply want to lessen the unpleasant after affects, the all-knowing finger will be pointing in the same direction...the local gym. Even as early as the 1980's, research was proving that aerobic exercise improved fatigue levels and nausea in post cancer patients. Fast forward to present and the benefits have multiplied over the years. Subsequent studies indicate that weight training, aerobic exercise, and fitness emphasizing mind and body (i.e., yoga) all have a substantial impact of up to 25-50% improvement on pain, fatigue, overall optimism, the general fitness level of the individual and how much a person can improve their quality of daily life, complete with energy-draining tasks.

It is clear that exercise plays a tremendous role in helping breast cancer survivors feel better. So what are the details of program design? First and foremost, you want to stay clear of stress on the surgical or stitched area. Next, and just as important, begin with the usual 10-15 minute warm-up, no matter if you are doing weight training sets, a cardio routine or a number of yoga poses. It is after this warm-up that variety begins. For resistance/weight training exercises, you will want to start the initial phase of your program with a lowered weight volume but with up to double the repetitions. Elastic tubing and bands are also a good start for the first phase. Though you may not be directly working the muscle tissue in your surgical area, many muscles work together in stabilizing another muscle's contraction. The lesser weight will insure that your wound is not overexerted to soon. The standard 2-3 sets are appropriate with 15-20 repetitions.

Another area of exercise is that of cardiovascular training. Cardio machines such as the treadmill or elliptical machines are acceptable and can be used for 3-4 days per week. In your initial phase of a recovery fitness routine, you may want to follow an interval program where you begin the session with a higher-intensity minute followed by a low-intensity minute totaling up to thirty minutes. As your condition improves, you can reduce your low intensity minute to 30 seconds and eventually eliminate it all together.

Finally, mind and body exercises such as yoga go a step further in fitness. Not only are you strengthening your body, you are also tapping into inner peace with each slow and controlled breath. Ideal for achieving relaxation, this type of training can be utilized for as little as 5-15 minute a day and still present positive results.

While breast cancer awareness has reached far heights as that of former president, Bill Clinton, who signed the Breast and Cervical Cancer Prevention and Treatment Act of 2000, it does not stop the fact that the disease continues to take more and more lives. While a cure is currently elusive, preventative measures are not. Engaging in a fitness program that includes healthy eating, routine exercise and positive mental development is a safe bet of increasing longevity.

Rest, Relaxation and the Zen of Nothing-Ness

It is pretty amazing. The damage we can do to ourselves without even being present to the process. I work extremely hard at helping other people work hard on themselves. I pride myself on the consistent, hard work I do to my own body. I admonish others to work to their own limits and set a mean example of exactly that in my own work. Whether it be strength training in the gym, Pilates in the studio, or my feeble attempts at following my yoga instructor, I try to work with high quality, excellent form and love pushing myself to that end to achieve the best results for the time spent at work.

Imagine my utter surprise and gaping mouth when my Acupuncturist told me to "go home and practice doing nothing for the weekend; relax, try not to be so efficient with the use of the day."

He might as well have been telling me to scramble to the moon. I was dumbfounded.

Here I was sitting in his office after having completed a treatment session for a minor pinched nerve in my cervical spine. He asked me how I got it? I really wasn't sure, but suspected some mis-alignment in my computer posture or an improper setup of an overhead asana during a yoga class. I didn't mention the new Monkey Bar Gym tool I was using, as it was too new to the exercise regimen to count as a source of the problem, but I did know its impact had exacerbated the shoulder I should have been resting.

Yes, I do something different everyday for my health, body and mental state. Pilates in the studio with a Master Teacher, on Monday, 45 minutes of cardio, using a spin bike, elliptical, or running, etc., followed by split body routine on Tues; a specific leg workout on Wed; Hot Vinyasa Yoga on Thurs; Cardio and split body stretch and strength on Fri; Sat or Sun, I may spend 60 minutes in a Yoga or Pilates Mat session.

In addition, I demonstrate and handle a variety of weights to set up my clients in any number of these activities for themselves. Occasionally, I sneak a massage or Korean spa treatment into my month and frequently use the hot steam of the shower or steam room to let go of the extra baggage.

When I am not physically working, I am mentally engaged in creating, writing, coordinating clients/students schedules and programs; studying, crafting and doing something with one of my numerous projects of life.

Thus, doing nothing seemed like a death sentence. The thought of not using the available minutes of the day to write, create, move or act was seemingly a near impossibility. Yet, I said to Dr. Loh, "yes, I will try." My Facebook post that afternoon, was "how do you spell bored?"

Sitting alone for lunch in my favorite Indian restaurant on the nation's biggest recorded New York snow day in a decade, in the middle of the Winter Olympics 2010, I overhead a couple discussing their individual efforts in shoveling out their respective cars. Dr. Loh's advice of "doing nothing" was again being admonished by the contrasts of their chosen actions.

The female was overheard saying, "I just spent 1.5 hours shoveling to clear my car yesterday. My back and shoulders are killing me." Yet, the male, slightly larger build, grey hair and a receding hairline, commented nonchalantly when she asked, "Did you clear your car, yet?"

"Actually, I was going to wait for the guy behind me to clear his car, then I was planning to back into that spot and get mine out. Maybe tomorrow."

The Zen of doing nothing, in conscious non-action.

Rest, recovery and non-action do have their place in our health and fitness efforts. Trainers, teachers and students of fitness all need to work toward wisely incorporating the zen of being "inefficient" into our individual practice, from time to time.

Finding this optimal balance between work and recovery can be very difficult challenge. The issue is not that many of us don't do enough work, rather that we usually pile on too much work and fail to devote enough time to recovery. The fact is that many athletes (and wanna-be athletes) are unsure about how much recovery they need after each quality workout, and also about how much rest to build into each week, month and year of training.

pponline.co.uk Peak Performance offers a quiz that is recommended for athletes to determine if the optimum recovery time has been achieved before resuming hard core training:

The simple quiz is used to assess wellbeing, and provide a useful way to self-monitor training and recovery. There are only six points, and the whole test takes less than one minute to complete.

Simply rate each statement on a 1-5 scale as follows: 1 = strongly disagree; 2 = disagree; 3 = neutral; 4 = agree; 5 = strongly agree.

(1) I slept really well last night.

(2) I am looking forward to today's workout.

(3) I am optimistic about my future performance(s).

(4) I feel vigorous and energetic.

(5) My appetite is great.

(6) I have very little muscle soreness.

It is recommended to evaluate oneself in this way each morning when you are ready to start your day. If your total score is 20 or above, your overall state of recovery is pretty good and you have probably recovered enough to carry out a high-quality workout on that day. If your total score is below 20, it is probably a good idea to rest or work easily until your score rises again.

I used the quiz and got a sub-par score.

So, I went home, put my feet up and read a book on my Kindle reader and chewed all my new nails off.

Gina Jackson made a conscious career and lifestyle change to fitness in 2000 and assists clients in lifestyle fitness training programs; she is the Fitness Consultant, creator and energy behind the Prescription4Fitness.com Prescription4Fitness.com and Fitness4Goldcoast.com Fitness4Goldcoast.com, both of which provide fitness resources, tips, articles and MP3 downloads designed to assist all in realizing their fitness goals.

In addition to being a webmaster, Gina holds an MBA, from New York University, has Advanced PFT recognition as a member of the International Association of Fitness Professionals (IDEA); and is certified as a NY Power Pilates Teacher and a proud Business Member of the Pilates Method Alliance.

Please Note: You are granted permission to republish this article on your site only with maintenance of the credits, links and author's bio intact.

Yoga in Practice - Taking Control of Your Life

Yoga has been helping people take control of their lives for 5,000 years, and counting. Taking control of your life is a daily obstacle, but you can easily start, right now. How do you envision your life today, tomorrow, or next week? If we ask one hundred people, we will receive one hundred different answers.

Yet, we can classify the resulting answers into the following three categories. People will say their life will be better, worse, or the same. In each case, their viewpoint is a reflection of the personality, the surrounding environment, and their attitude.

If your personality is optimistic, you will naturally look forward to each challenge "life throws at you." If you are pessimistic, you will respond to each obstacle of life by saying: "Why me?" in every situation.

So, it is the personality, which governs the initial perspective of life's daily struggles. In Yoga, there are many practices to help us change the personality, but we must first really want to change. You cannot change by reading about it.

You must put Yoga, knowledge, and the desire to change your life for the best, into practice. Applying what you learn separates you from the masses. Most people read, listen to their Yoga teacher, and practice a little, but they go back to their same routine.

How many brilliant people, with talent and skill, have you observed who never reached their full potential? We all know a few. The reason why they never succeeded is that they never applied their intelligence, or skill, in a practical way.

© 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

Things to Help Achieve Inner Peace

Every day we are getting busier and depressed due to the numerous things that can affect our inner feelings. The quality of our lives suffers because most of us are unaware and unable to find and maintain the sense of having an inner peace in our daily life.

Most people around us believe that is it really hard to learn and achieved inner peace because they are too busy on their works and they have no enough time to explore and how to experience this kind of peace within their inner self.

There are some factors and benefits a person can get in order to achieve inner peace

First, you can feel a satisfactory kind of peace through making an effort to surrounds yourself in nature. Being close to any kind of beautiful places in nature can help us achieve a feeling of tranquility and peace. Go anywhere that can bring you peace. Like having a retreat in a mountainous place or do mountain hiking with your friends. Think of a particular place that can usually give you the total feelings of eternal peace, especially to a place far from the city and crowd.

Second, Inner peace must be an experience having a feeling of connection of your whole body and mind. Meditation can help you ease your stress and relax your mind from any anxiety around you. Practicing yoga and other kind of meditation will give you physical and metal benefits that can help you improve yourself.

People who experience to meditate regularly gain on the benefits that meditation and proper happinesslifetime.com yoga training brings to every individuals. Some of its benefits are making it easier for people who are addicted to life-damaging habits to give up their vices like drinking, smoking and drugs.

If you want to learn more about healthlearns.net/the-physical-and-mental-benefits-of-yoga-training yoga training and its benefits, visit healthlearns.net healthlearns.net for more resources regarding this topic article.

The Purpose of Yoga - Anger Management Secrets Of Pranayama

How come some Yogis seem so even tempered? How do Yoga practitioners manage to establish control over fits of anger? Will any Yoga technique help those who become physically violent? Let's look at some Yogic methods to empower you to take control of your feelings and anger.

Yogic breathing techniques (Pranayama) are highly underrated by the public at large. Among the many powers of Pranayama is the ability to release anger and tension from within your body and mind. Yoga teachers guide their students in a number of Pranayama techniques.

Here is a sample of a Pranayama technique, which you can use for anger management. Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Do this four times, without making any noise, before you say a word.

You should learn to do this so quietly, a person standing next to you would not know. Eventually, you will be able to do this for a much longer time span, which is fine. The one to two ratio of inhale to exhale will expel your anger and rid your body of toxins.

This breathing pattern is sometimes called the "4-7-8 breath," but it can also be modified for people who can not breathe as deep. For example: You can modify this Pranayama to - inhale for two seconds, hold for four seconds, and exhale for four seconds.

This breathing sequence is a "2-4-4 breath." The one to two ratio of inhale to exhale has still been maintained, but the sequence has been modified for those who have a shallow breath. When possible, the breath can be lengthened as the lungs get used to harnessing the air flow.

Extended breath retention may have to be modified to meet your needs. In the case of dizziness, pregnancy, high blood pressure, and breathing disorders, you should consult with a physician before practicing breathing techniques.

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

? Copyright 2007 ? Paul Jerard / Aura Publications

5 Grappling Tips on How to Stay Young When Training With Youngsters

As I get older, I find that my mind still wants to do the things that my body can no longer do. I watched Bill Cosby on Jay Leno last night and during his standup set he said, "As you get older, thing that are supposed to be soft get hard and thing that should get hard, just stay soft." The crowd erupted in laughter and quite frankly I thought it was funny too.

But the reality of it was disheatening. It's true, as you get older, thing get a little bit stiffer, tighter and flexibility decreases. As a grappler, one that participates in BJJ, Judo, wrestling, or MMA, you need to know how to stay fit and keep yourself feeling "young" so that you can train with the youngsters.

Here's 5 tips to help you do just that.

Tip #1

More Driling. Less Rolling

"More Drilling and Less Rolling" is BJJ talk for more drilling and less going "live". So often we want to go hard and just drill a little bit and start training.

Well, progress is gained through repetition and repetition is the currency that one must pay to become a champion. As you get older, you have to increase the amount of practices where you just drill for 30 minutes to 60 minutes and get a quality sweat and a good practice in so that you can be sharper when its time for you to go "live".

Tip #2

More Off The Mat Workouts

That's right. Increase your Off The Mat Workouts. Drill more, and then get off the mat and in the gym or the pool or a spinning class or a yoga class or a combination of those and/or something else active. This will increase your fitness level and strength levels while creating a larger base for you to drill more and even harder and you will be able to improve without increasing the propensity for injury by increasing your amount of "live" sessions.

Tip #3

Treat Yourself Like A Car

In The Winter And...Warmup

If you live in a place where it gets cold, you understand the importance of going out and warming up the car before driving it. Well, don't treat a machine better than you treat your own body. Allow yourself the opportunity to warm up as well. Before engaging in any activities, make sure you get a good lather of sweat built up and also make sure the body's core temperature is warm. This will allow your ligaments and tendons to gain some much needed pliability as you begin your dynamic flexibility protocol. (uh-oh.... you don't have one? Well that leads us into Tip #4)

Tip #4

Make Sure You Have A Solid

Warmup Protocol (one that

has dynamic flexibility movements

There's nothing like have a set warmup protocol that you can go to. It puts your mind at ease and let you know that when you are done warming up - YOU WILL be warm. Also it is important to make sure that you incorporate some dynamic flexibility. Static stretching most certainly has its place in the spectrum of readiness, preparedness and cooling down, but there is nothing as beneficial as dynamic stretching before working out or competing.

Tip #5

Compete

That's right.

Keep your competitive juices flowing by doing things like 5Ks, 10Ks, Masters grappling competitions, swimming meets, indoor rowing competitions. Do it all. Don't worry about being first. Be concerned with competing well, controlling your emotions and exploring new crosstraining opportunities.

Closing

So let's review.

1. More Drilling,

2. Get off the mat and workout,

3. Warmup,

4. Know HOW to Warmup Effectively,

5. Compete in different disciplines and explore more crosstraining opportunities.

That's it. Take care and Happy Training

Becoming great often has nothing to do with your sport and more to do with you. If you are interested in taking your level of good and moving it to great, check out BeyondTheRings.tv BeyondTheRings.tv to get more information on how you can become better without even breaking a sweat.

Dr. Rhadi Ferguson, PhD, is affectionately known as the Grappling Doctor for his ability to break down combat sports like a science. He is an Olympian in the sport of judo and a BJJ black belt. He is a world-renowned strength coach and has coached many elite and Olympic athletes. For more information, go to AskRhadi.com AskRhadi.com

How To Reduce Your Waistline Without Sit-ups And Crunches

Having a toned and trim waistline has always been a goal for most men and women of just about any age. At the health club you find all kinds of people signing up for classes designed for reducing their waist and promising to do it fast. The fact of the matter is that making changes to your body takes time and there is no quick fix but with a little patience you can begin to see results in a couple of weeks.

For the most part people want to reduce their waistline for cosmetic reasons but you should really be concerned about reducing it for health reasons. Many medical studies have demonstrated that a waist measurement of over forty inches for men and of over thirty five inches for women puts you at a highly increased risk for stroke and heart disease. This gives you a reason much more important than appearance to slim up.

The reduction of your waist should be done by employing diet and exercise at the same time. It doesn't do you a whole lot of good if you go to the one hour abdominal aerobic class and then follow it up with a Big Mac and fries. If you want to be successful you need to include both a regular exercise regimen and a reduced caloric intake.

Contrary to all the late night infomercials and fad diet advertisements there is not a specific type of diet that you need to follow, just reduce calories and fats, eat plenty of fruits and vegetables along with adequate protein for your lean body mass and drink plenty of water. Keeping a journal or diary of everything you eat can help you stick to it and keep you from cheating. If you want a super slim waistline, avoid eating too much fiber as well which leads to bloating.

Next on the agenda is some good old fashioned cardio. Some aerobic exercises are better than others but any exercise is better than nothing! Some of the better fat burning exercises include swimming, interval training, speed walking, and low impact aerobics. Swimming is a great calorie burner and doesn't put any stress on your joints. Speed walking is something that just about anyone of any fitness level can get into and increase the duration and intensity over time.

Interval training and low impact aerobics are easiest to employ if you have access to a gym. With interval training you will burn a significant amount of calories and aerobics are a super quick way to get in good cardiovascular shape and lose weight and inches all at the same time.

You don't have to do sit-ups and thousands of crunches for a lean waistline; as a matter of fact these things will make your waist thicker. Try an abdominals class at your gym instead that focuses more on aerobics.

Gregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about dieting and shop4betterhealth.com weight loss at shop4betterhealth.com shop4betterhealth.com

New Ways To Get Fit

Lately, you may have felt like you have been running on the same treadmill forever. The thought of working out depresses you. When you can muster the strength to go to the gym, you count the minutes until you're done. Or worse, you stop in the middle of your workout because you just can't take it anymore. That only means one thing. You're bored. It's natural. Experts advise tweaking your workout every three months. You're muscles get used to the routine, too. See, even your muscles get bored. Before you fall asleep on the treadmill, check out these new ways to get fit.

Kettlebells work your whole body as you perform specially designed moves that target specific muscles. Kettlebell fitness requires the assistance of a trained professional. There are countless exercises that can be be performed with kettlebells. But you have to master the technique of using kettlebells first. Otherwise, you may injure yourself. Boxing is also a great way to get fit. It shreds a lot of calories. It trains you to be fast on your feet. Also, it's great for self defense. Drumming on a stability ball is also getting its' share of attention. If you happen to like percussion, then this is for you. But don't worry about how you sound. This is more about shedding calories and having fun.

Striptease workouts are popular because it sounds naughty. No actual stripping in the workout though. It involves sexy moves that burn calories and raises heart rates. Classes may be available at your local gym. If not, try it at home with an instructional video. Belly dancing is an ancient dance form that is being used as exercise. Its exotic roots has made it popular. Almost all fitness gyms across the country have a belly dancing class. Beginners can expect to tone the whole body as well as the core. Advanced classes focus more on the abs muscles. Pole dancing uses kicks, slides and backbends to tone your body. All this while sliding up and down a pole. It burns 400 calories per hour.

Hula hoops target the obliques and the lower abs. If you used to play hula hoops when you were small, it should come in handy. Just buy your own hoop and do it at home. Performing yoga poses while being suspended in a cloth hammock is called anti-gravity yoga. It lengthens stretches and deepens postures. It intensifies the yoga poses. It's a new way to experience yoga. Bikram yoga or hot yoga is so called because of the heated room concept. It speeds up circulation and improves stretches. It's one of the most popular types of yoga today.

Getting bored with your workout routine happens to everybody. That's why it's called a routine in the first place. There are so many options to choose from. You can enroll in a regular gym class or you can do it on your own. Take your pick.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: fitnessarmory.com/nordictrack-c2-si-upright-bike NordicTrack C2 SI Upright Bike, fitnessarmory.com/nordictrack-a2750-pro-treadmill NordicTrack A2750 Pro Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Yoga in the Montessori Classroom

"...The true purpose of movement is far higher than to produce an appetite or strengthen the lungs; it is to serve the ends of existence, the universal and spiritual economies of nature." Maria Montessori, The Absorbent Mind

Not only was Maria Montessori an educator and a psychologist, she was also a yogi, albeit an Italian one. The word "yoga" means "union", and this union refers to body, mind, and spirit. In her book The Absorbent Mind, Montessori tells us, "...movement has great importance in mental development itself, provided that the action which occurs is connected with the mental activity going on. Both mental and spiritual growth are fostered by this..." For students of any age, yoga reveals a path to our innermost selves. At the same time, it helps us create our own special place in the world around us. Yoga, like Montessori education, is a process of discovery.

Purposeful movement is an integral part of the Montessori curriculum. For the past six years, the Houston Montessori Center has offered yoga as the movement curriculum for the early childhood teacher training. Interns learn how to incorporate nature themes into a basic routine that includes movements in all directions. Children enjoy imitating the animals while learning how their bodies feel in the different poses ("asanas"). Yoga for Children, a book by Mary Stewart and Kathy Phillips, is an excellent resource for teachers or parents exploring yoga for the early childhood classroom or for the home.

Post Oak School's Mirani Smith includes yoga as part of the individual work in her primary classroom. Materials include Imaginazium's Yoga Kit for Kids and a designated rug or mat. "Basically, the children have permission to use the yoga cards anytime throughout the day, and what seems to be happening now is whenever they come to a point during their work when they need to take the initiative to move on, they are coming to me and saying, 'Maybe I need to use yoga to get started with something else, or to have more energy to work, or to calm my body.' " Mirani notes that the children have internalized yoga and are using it in ways that work for them as individuals. "It's amazing that the children who really need it are the ones who are doing it."

Yoga cards are chosen three or four times a day. Mirani, who had knee surgery awhile back, adds, "Since I can't do most of it, I'll tell them, 'Show me how!' "

Another way to use yoga in the classroom is to incorporate poses into the actual lessons so that children use their bodies as kinesthetic learning tools. For example, a lesson on forests might include appropriate asanas such as tree or mouse. A shapes lesson might include triangle pose or making circles with the arms. Many letters of the alphabet can also be created with the body.

As children reach elementary age, their bodies grow firmer and it becomes more important for them to work with a trained yoga teacher or an experienced practitioner who can observe body alignment and make corrections if necessary. "If it hurts, don't do it!" is an important rule for yogis of all ages who learn to accept responsibility for their own bodies. Because yoga is not competitive, it offers a healthy alternative to organized sports. At the same time, it provides a complementary form of training for young athletes desiring to enhance their performance.

Elementary children can also deepen their understanding of how the poses benefit the body/mind. One exuberant yet rather wobbly six-year-old discovered focus while practicing tree pose, a one-legged position. As this child concentrated on her pose, her standing leg stabilized and her eyes grew rounder and rounder... Perhaps she found other ways to apply that lesson!

By adolescence, students can work more abstractly with yoga. Many young people need to work with particular areas in the body as a result of sports or other activities. Gender differences also become more apparent at this age. Young women are generally more flexible and may wish to develop strength; young men often prefer to stretch. Therefore, it is sometimes helpful to teach them separately. Yet almost all students benefit from relaxation practices, which can ease the stresses of adolescence.

A thoughtfully designed yoga curriculum works well as part of a high school P.E. program and encourages growth at every level: physical, emotional, mental and spiritual. Montessori teens can participate more fully in creating goals for themselves as individuals and for the class as a whole. More advanced practices such as breathing, meditation, and philosophy can be introduced to these young adults. High school students often face intense pressures and can benefit greatly from regular meditation and relaxation practices. One young woman even credited yoga with saving lives because it helped her cope with her road rage.

The philosophy and practices of yoga are very compatible with Montessori principles. As a system of lifelong learning and evolution, yoga invites us to keep discovering. And besides all that, IT'S FUN! Surely Maria Montessori would approve.

By Melanie Harrell

Melanie Harrell, M.A., CH, RYT

Important Meditation Teacher's Training Tips

The noblest profession on Earth is that of a meditation teacher. This is the one profession, whereby one deepens one own understanding of the Truth and helps to spread the light. For those interested in becoming a meditation teacher, I recommend a good meditation certification program, which will give you the necessary tools and knowledge to become a great teacher.

One part of such a program should be instructions on how to teach a meditation class, and in this article I will give you some important guidelines on how to teach the most important aspect of a meditation class, the meditation technique itself. This is information from my own meditation teacher's certification program from my Mastery of Meditation and Yoga website, the link to which you will find in below this article.

The primary reason for a meditation class is for the students to learn and practice meditation with you. So this phase should be the primary focus of the class. Sometimes you can teach meditations based on special requests, or else you can pick ones you want to teach.

I suggest the practice of Silent Mind Meditation, Zen Meditation, Chakra Meditation, Mantra Meditation, and other awareness techniques for long term consistent practice in your classes. Such meditations continue to bestow benefits on those who practice it, and they allow each student to practice at their own level and pace.

Some meditation can only be done in groups and such meditations are also fun and suitable for classes. Such meditations such as the Healing Circle or Sufi Meditations can be a great experience for the students as well.

Keep in mind that many meditations can be quite advanced, so don't forget to follow the safety instructions that are given with each technique. Specially be alert when meditations require students to hold their breath, host difficult mudras (hand/eye positions), or require body locks. Such meditations should be approached with respect and intelligence, and developed gently over time.

In general, you are going to only have time for about a 30 minute session left for meditation during a typical class. Keep in mind that this is A LOT for a beginner. They might not be able to sit for this long, so be gentle with them. Instruct them that they can take a break after 5, 10 or 15 minutes, to stretch their legs and then restart again. The intermediate or advanced meditators should not be given this option. Unless they are about to injure themselves, encourage them to sit through the entire session.

If you have a longer class, and have 40 minutes or more for the meditation phase, then I suggest breaking up this phase into 2 (20) minute meditation session, but giving the option for advanced students to continue right through the entire session.

I also suggest having a suitable environment for the students when you teach meditation. This includes having Zen zafus to sit on, a quiet atmosphere, good ventilation, dim lights and a comfortable temperature. Being a meditation teacher is one of the most rewarding of careers to have. It is one that allows you to earn a good living as well as earn good karma. So seek out a good meditation teacher's training program and get started on this highest of paths.

Anmol Mehta is a modern Yoga & Meditation master. He is the director of the #1 anmolmehta.com/meditation-training-program/meditation-certification-program.php Meditation Teacher's Training Certification Program on the internet, which is hosted on the largest anmolmehta.com Free Meditation and Yoga site.

The Yogic Art of Living

Why do so many people practice Yoga? Why do students want to become Yoga teachers? What is the attraction to the Yogic path, which bonds so many people from around the world? Is the Yogic way a science or an art? Let's look at these issues closely, to unveil a timeless art of living, within Yoga practice.

There is a saying: "You can't have it all." Some of us want four assets of life all at once. These four assets are: friends, love, unlimited money, and good health. If you could choose only one asset, which would you choose first?

What if you only had one out of these four assets for life? Would you make the most of it or would you dwell on what you did not possess? You already know the correct answer, yet so many people spend their lives thinking about what they do not have.

"Happiness" and "purpose" are only words if we do not recognize their value. Our ability to become happy, and to find our life purpose, is within each of us. The Niyama "Santosha," teaches us to see happiness in the present moment. We do not have to wait until we have one hundred friends or one million dollars to be happy.

Finding an ethical life purpose, that is righteous and moral, brings about states of happiness, bliss, and joy. Santosha is much more than a passive state of mind. If one has a trained mind, Santosha can help free one from pain or pleasure. Many people do not see that both pain and pleasure can be traps.

True happiness is often fueled by inspiration. A life filled with inspiration is a "treasure chest." This is humanity's real attraction to all forms of Yoga. This is why many millions of people practice Yoga worldwide. Daily practice creates a positive mindset, which makes the Yogic path a very attractive one.

Is the Yogic way a science or an art? In fact, it is both a science and an art of living. The health aspects of Yoga evolved through thousands of years of testing, research, and documentation. There are many physical and mental arts within Yoga, but let's look at one.

It is not an easy task to remove excessive desire and suffering from one's consciousness. We know excessive desire and suffering cause us grief. Yet, after years of Yoga practice, a student's mind begins to change. Except for a few rare people, it takes years for most of us to train our minds.

The real test is when we face others with love, compassion, and respect. We expect to receive mutual respect, but we may receive scorn. The art is in controlling the mind during difficult daily situations.

© Copyright 2009 - 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. aurawellnesscenter.com aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/member-offer.html yoga-teacher-training.org/member-offer.html

How To Train Your Dog To Heel

Teaching your canine pal to heel is much different than asking him to walk beside you on a loose leash. When you train your dog to heel, you're creating a "doggie shadow" pinned to your left side. Many dog lovers are satisfied if their dog will walk along with them, somewhere in the area of the left side, without straining at the leash. That's okay, but it's not a true heel process. In this post, you'll learn how to create that intense bond that forms between you and your dog, when all his attention is focused on you and your next step.

You might want to try getting ready to train your dog to heel by sitting in a comfortable yoga meditation position and clear your mind. Seriously, this will be one of the most time consuming and repetitive things you've learned about dog training. Be ready for short, intense sessions with plenty of play time in between. It may take months to see good results. The process of teaching a dog to heel will try your patience, but it's worth it in the end.

First, try to find a large space that is free from any distractions. I like to let the dog sniff around, on a short leash for a few minutes and scope out the surroundings. That way, he's not wondering whether there is anything lurking in the corner and can focus on you. I use a four foot strap type leash, not the retractable one. Once you've made sure there are no gremlins or trolls hiding anywhere, you're ready to go to work training your dog to heel.

Okay, let's get started by positioning you and your dog facing in the same direction, side by side, with your dog on the left. You may have to gently tug his leash until you're both in position, and then put him on sit. Have a treat ready. I use a little drawstring nylon treat bag clipped to my waist, so I'm not digging in my pocket all the time. Hold the treat high and close to your left waist, clenched in your fist to protect it from a sudden grab.

Get your dogs attention by calling his name. The instant he looks up and makes eye contact with you, move forward two steps. If he moves with you, close by your side, and stops when you do, immediately give him the treat and reward him with some praise. The execution will be sloppy at first,so don't get upset if he gets in front of you instead of stopping. Try to time your treat with his two steps, before he gets excited and moves in front of you. After a few successful times, he may try to anticipate the treat and get ahead or play around with trying to get it out of your hand. That's when you ignore him for a few minutes and start over. Don't give him the treat or praise again, until he can take two steps, stop and wait for the treat. It's important to note that, in this phase of how to train your dog to heel, we are not introducing the "heel" command yet, just using his name to get eye contact.

When you've got the "two steps forward and stop" mastered, start to make it four steps, using the same method. Don't make these dog training sessions over about 3 minutes long. The idea, in teaching a dog to heel, is short sessions, several times a day.

Gradually increase your steps forward to six steps and then eight, always stopping and making sure he stops with you and waits for the treat. Do not allow your dog to lag behind or forge ahead. Stop the exercise with no treat or praise and work around to get back in position. Then get his attention by calling his name, making eye contact, and moving forward again. When you're up to about 10 steps, it's time to introduce the verbal cue of "heel". This may sound like it's kind of late in the process as you train your dog to heel. The reasoning here is that, in the first part of your session, you're just doing a fun new game where treats are involved. You're not commanding him to do anything, just having fun.

Now, the business part of the lesson begin. Start from your position and get his attention by calling his name and adding a sharp "heel". Go through that routine for several days, over and over. He's already decided he likes this stuff, because he gets a treat. What you're doing now is expanding his lesson by adding the heel "command". This is when it is important to make sure he does exactly what is expected, no flubs or inattention. If he doesn't heel perfectly every time, quit and start over later. He has to understand that there is no treat or praise unless he is glued to your side throughout the exercise.

Now, you can introduce turns to the left and right, speeding up and slowing down, always keeping his attention focused on you. I let him know we are turning, by speaking softly to him and saying the word "turn", just as you make a 90 degree turn. Hold a little tighter to the leash here, until he understands what you want and where you're going. This takes a lot of practice. However, if you're really in tune with one another, it becomes easier all the time.

Now that you're familiar with the basics, start introducing distractions. Have some friends approach. He'll want to run up and greet them. Sternly remind him to "heel". If he doesn't stay on heel and strains at the leash, have your friends turn their back and ignore him. Put him back on sit and start to heel again, walking the other way. He may not like this, but the treat always seems to win. Soon, he'll get the idea that he must stay on heel until you release him. I use "okay" to let him know he's off the hook and heeling is over. Do this every day for months. Gradually, you'll be able to reduce the treats to a lot of petting and praise. Remember, that when you train your dog to heel, make it a part of your routine for life. You'll be glad you took the time. It's all part of the mutual respect you and your dog develop.

My name is Steve Benedict and I love training dogs. If you enjoyed this article, there are plenty more dogrespect.com on my web site. It's evolving as great place to find answers to everything from dog food recalls, to stores for hard to find dog products, to behavioral challenges. If you're "Just Curious or Really Serious", visit dogrespect.com dogrespect.com. I think you'll enjoy it!