Saturday, February 8, 2014

7 Tips to Staying Safe and Preventing an Injury in Your Yoga Class

In the recently released special edition of Time magazine, an article reported that in the past three years 13,000 Americans were treated in an emergency room or doctor's office for yoga-related injuries. Some suspect that an additional 13,000 or maybe even more have been injured in yoga classes, but have not reported them. More and more people are trying yoga and more and more yoga related injuries are taking place. It is crucial to your health and well being that you realize that any exercise or practice done incorrectly can and will most likely lead to injury.

The good news is that The American Academy of Surgeons believes that the benefits of yoga out weigh the potential risks if you are practicing with caution and perform the exercises in moderation along with a knowledgeable instructor. The problem is many people going into yoga for their first time believe in the out dated, 'no pain no gain' paradigm and are not practicing with caution and moderation. This toxic way of thinking and overdoing in yoga leads to harm and a lot of unnecessary self inflicted pain. In fact, those teachers and students that "push" themselves are not actually practicing yoga at all. The Yoga Sutra's of Patanjali states that, "Yoga poses should be easy and comfortable." That may need repeating for the many "Type A" people that are attracted to yoga. Again, yoga should be easy and comfortable!

Those who push themselves in yoga may get injured right away, although many yoga injuries take several years to show up in the form of chronic pain. Torn cartilage in the knees, joint problems from aggressive adjustments or repeatedly doing a pose incorrectly, pulled muscles, sprained necks, impinged nerves and chronic lower back pain are some of the most common injuries that are caused by practicing yoga aggressively, competitively, or unconsciously.

How can you stay safe and healthy in Yoga?

By following the following logical guidelines you can reap all the benefits of yoga and stay safe in your practice.

1. If you haven't exercised in a long time, don't expect that you will safely be able to do what you were able to do 20 or 30 years ago. Yoga is a progressive practice and doing a little less is truly more. If you do a little less than what you can achieve, you will stay safe and you will be able to comfortably advance with regular practice.

2. Get quality instruction. It may be a good idea to find a private yoga teacher if you are new to yoga. Find an experienced, educated yoga teacher that will work with your body and your personal needs one on one before you enter into a large class where you won't get the attention that you need. You can find a qualified registered yoga teacher that has met minimum requirements established by the National Yoga Alliance. Yoga Alliance's website is yogaalliance.org yogaalliance.org

3. Be open and honest with your yoga teacher. Let your yoga teacher know about any injuries old or new you may have experienced. Ask the teacher if they physically touch and adjust their students. If they do, ask them if they can do their best to refrain but instead give you verbal adjustments and let you know when you have it right. Verbal adjustments will allow you to feel and think it out to yourself as well as work on your focus and listening skills and giving you freedom and independency from your teacher.

4. Take responsibility for your body, especially for the really mobile parts. In each pose cultivate the practice of scanning your joints from head to toe. There are way too many shoulder injuries caused by a regular incorrect yoga practice. This is most likely due to incorrectly doing downward dog and plank pose. In downward dog externally rotate your shoulders. You can externally rotate your shoulders by turning the crease of your elbows towards your thumb. In plank pose depress your scapula (shoulder blades) by pressing the head of your shoulders in the direction of your heels. If you have hyper extended elbows or knees you must adjust for those in a different way so be sure to tell your teacher about these slight deviations from the norm.

5. Some poses aren't for everyBody. If any pose is causing you pain, immediately change it and modify it in a way that intuitively feels more comfortable or stop doing it all together. You should feel free to sit out poses that aren't right for you and change the dynamics and biomechanics of a pose to meet your body's needs. There are hundreds of poses and every pose isn't right for every body.

6. Realize and celebrate the fact that everyone is your superior. Yoga is not a competition. You are not practicing the principles of yoga if you are looking around the room and competing or comparing yourself to your neighbor. Focus on you. After all, you are doing yoga for YOUR health and YOUR wellbeing. After class no one is going to care or remember what you did or didn't do during the class and you probably won't care what anyone else did or didn't do. Each individual will find they are more adept and attracted to certain elements of yoga more than others.

7. Consider taking a workshop or a happinesslifetime.com yoga teacher training course. Even if you don't intend to teach yoga, a happinesslifetime.com yoga teacher training course or a yoga workshop may increase your knowledge and understanding of yoga and that is bound to help you stay safe in your own practice.








Jane Foody is a professional, experienced registered yoga teacher (ERYT, recognized by Yoga Alliance). She directs a yoga teacher training in Orlando, Florida where she certifies people to teach yoga. Jane is also a professional hypnotist. Jane is also in her 2nd year of graduate school becoming a doctor of physical therapy. Jane has written and released a hypnosis CD for yoga teachers. The CD motivates, inspires and guides yoga teachers to make more money and be the best yoga teachers they can be. Go to lucrativeyogabusiness.com lucrativeyogabusiness.com/ for yoga business help or yogajanetraining.com yogajanetraining.com/ to learn how to become a certified yoga teacher.

Yoga Is Fantastic For Joint Pain

Yoga is one of the most popular physical exercises carried out by most people nowadays. Yoga includes exercises carried out to help an individual mentally as well as physically in the Hindu faith. Yoga involves a person carrying out physical exercises as well as meditation. Therefore it creates healing in the mind and the body as a whole. By using meditation, yoga provides spiritual enlightenment and tranquility to the individual.

Yoga has many advantages for the person mentally and physically and you may be asking yourself, "why is doing yoga good for those with joint problems?" Well. yoga is very essential especially to people with joint pains in the following ways.

Yoga is one way for a person to heal the various joint that are in pain.There are certain movements in the exercises involved when doing yoga. These help you to be flexible as well as to balance and stretch the body in a gradual process. In addition to the above, instead of just going to a physician to help you with the joint pains, this could be one of the more effective and natural way to get rid of them as well as being a way of life for you. Secondly yoga will start to lubricate stiff joints. It induces the body to gently secrete fluids that will continuously lubricate joints for example giving lubrication to the knee and shoulder joints alike.

According to a few researchers worldwide, who studied on the health of a person, healing of a person starts with the mind of that person himself/ herself. Yoga is one of those type of exercise that trains not only the body but the mind as well. As such, the best way of healing joint pains is not only by meditating but focusing it on healing the joint problem area. There are many people that have failed to heal because their minds can only think focus on life from a negative aspect and not believe in the miracle of the mind. Yoga is one of the ways used for training the mind to be positive everyday come what may.








Sofea loves shopping and travelling but hates it when her joints act up and hurts when she walks up and down stairs, not to mention worrying. However, her good friend, Cynthia has shown her some yoga poses that has totally fixed her joints. They have decided to do the following site to help other joint sufferers as well. Namaste! yogaposesforeveryone.com yogaposesforeveryone.com

Vital Body, Vital Life - How to Feed Your Body The Energy It Needs

A healthy body is essential to life; but too often, we ignore our bodies until they begin sagging and rolling in the tide. In order to maintain your body, you need to be aware of three things, exercise, nutrition, and stress management.

Let's look at exercise first. Your best forms of exercise will always be the activities you actually enjoy. After all, if you don't enjoy your exercise, you'll probably keep putting it off. Besides, when you enjoy what you're doing, your spirit and emotions get exercised along with your body. In other words, you don't need to join a gym to be healthy. You can hike with a friend, walk your dog, skate in the park, jog to the store, play with your kids, or dance around your living room. But do try to keep three things in mind: endurance, flexibility, and strength.

Endurance is anything aerobic in which your heart gets a workout. Examples include dancing, running, walking, skiing, climbing, swimming, skating, cycling, playing tag, or any other keep-away sport. You should do something aerobic for twenty minutes at least three times a week.

Flexibility means stretching and bending. Flexibility protects you from muscles strain, improves your balance and helps you to maintain high muscle density as you grow older. Yoga is a wonderful flexibility discipline because it incorporates stretching with strength, mental and spiritual fitness. But whatever flexibility regime you follow, just remember that the only way you'll be able to touch your toes tomorrow is if you take the time to touch your toes today. If you gently stretch the limits of your flexibility daily, you'll be able to touch your toes forever.

Finally, strength training. You must actually build your muscles if you wish them to remain strong. Strength-building exercises include weight lifting, yoga, push-ups, isometrics, gymnastics, swimming, carrying kids, taking in the groceries and helping your friends to move. Whatever strength regime you pursue, just be sure that you take the time to build your muscles a few times a week, or you will lose your strength to entropy.

What about nutrition? The old saying about what you eat is true. You literally are what you eat. So, if you want to be a potato chip then go ahead and eat potato chips.

Your body actually uses the food that you eat to rebuild itself daily; therefore, you ought to give a little thought into what you put inside your mouth. The link between heath and diet is increasingly evident. If all you eat is junk food, then you can eat all day and still not intake the vital nutrients that your body needs to maintain itself.

You need lots of water, lots of fruits, lots of vegetables, a variety of grains, a little protein, a little calcium, some omega fatty acids, some healthy oils, and a whole lot less of everything else.

Studies on aging actually hint at a connection between calorie intake and the build-up of free radicals in our bodies. Free radicals are believed to cause cancer, as well as the break down of tissue associated with old age. In one study, rats were given a diet with an extremely high nutritional content, coupled with an extraordinarily low calorie count. The rats in the study lived twice as long as rats normally do. Imagine, aging might actually be caused by poor nutrition coupled with over-eating.

Now don't go changing your life because of one study. Studies about diets are being published all the time, and the evidence often seems contradictory. So until all the evidence is in, try to avoid fads and practice balance instead. Remember that your body uses what you put in your mouth to create your cells and muscles. Therefore, avoid the stuff that you know your body doesn't need and surrounded yourself with the foods that your body thrives on.

Unfortunately, many people eat, not because they're hungry, but because they don't want to feel. They use food to ease their pain, their discomfort, their boredom, or their low self-esteem. Still other people become addicted to sugar, caffeine, alcohol, or complex carbohydrates because of the chemical reactions that their bodies have to those substances. If you have any of these problems, you'll need more than a diet to fix your health. You may need to learn how to feed your spirit, instead of your stomach. That's a hard journey, and you shouldn't take it alone.

Before leaving the topic of nutrition, I want to mention that more and more of the foods that we buy at grocery stores contain the toxins and chemicals used to grow them. According to the research of Doctor Andrew Weil, "Apples top the list of contaminated fruits, followed by peaches, grapes (along with the raisins and wines made from them), oranges and strawberries. The most heavily-contaminated vegetable crops include potatoes, carrots, lettuce, green beans, peanuts, wheat, and any product made from wheat flour." When you know which foods are most likely chemical-ridden, you can try to seek out the certified organic producers of these foods and buy from them.

Finally, let's consider stress management. Did you know that more people die from stress-related illnesses in America than from all other illnesses combined? Doctor Deepak Chopra, in his book Ageless Body, Timeless Mind, mentions an interesting statistic about stress and health. He points out that more people die from illnesses related to hypertension on Mondays at 8:00 a.m., than at any other time in the week. It seems that people are actually having heart attacks at the very thought of facing another week's stress. You must learn how to manage your stress if you want your body to be healthy.

Meditation, visualization, belly breathing and focused relaxation are all wonderful tools for managing stress. They also have the added benefit of strengthening your ability to focus. Exercise, simply walking, is known to reduce stress. And did you know that laughter can actually lower blood pressure? So treat yourself to laughter every day. Make laughter as important to your diet as water. And finally, rest. Rest often. Take a quiet ten minutes in the middle of your day to shut-up, close your eyes and breathe some oxygen into your system. Also make sure that you get your required hours of sleep each night. When you don't get enough sleep, you're not able to function the next day, so stop making excuses. Recent scientific evidence even points to sleep deprivation influencing the onset of type two diabetes and obesity. It seems that when we do not get enough sleep out natural levels leptin are lowered. Leptin is a protein hormone that regulates hunger, body weight, metabolism and our reproductive functions. Put simply, when you don't have enough leptin in your system, you get hungry and eat more. So if you want your body to function well, you need to figure out what's causing you to not get enough sleep, and then develop a strategy to manage those causes effectively.

Remember to maintain your body with exercise, nutrition, and stress management. If you take care of your body, it will take care of you. Don't tell yourself that you'll get to it later. Look at your priorities and budget accordingly. Do you really have time to let your body fall apart?








From A River Worth Riding: Fourteen Rules for Navigating Life, by Lynn Marie Sager copyright 2005

You can find more about designing a worthwhile life on Navigating Life's website. Simply go to navigatinglife.org navigatinglife.org, and visit Boarding for links to our full lessons and support.

Lynn Marie Sager has toured over two-dozen countries and worked on three continents. Author of A River Worth Riding: Fourteen Rules for Navigating Life, Lynn currently lives in California; where she fills her time with private coaching, public speaking, and teaching for the LACCD and Pierce College. She runs the Navigating Life website, where she offers free assistance to readers who wish to incorporate the rules of worthwhile living into their lives. To read more about how you can use these rules to improve your life, visit Lynn's website at navigatinglife.org navigatinglife.org

Yoga for Pain

Is Yoga really a cure for pain? What kind of Yoga teacher should you visit for pain management? What style of Yoga would be best, if you are constantly feeling pain? In which cases would Yoga not be advisable for students in severe pain? Let's look at some pain management solutions that Yoga has to offer.

Is Yoga really a cure for pain? Many Yoga students swear by the results they have received from regularly attending Yoga classes, two or three times per week. In truth, Yoga has its limits - just like any diet. Can you imagine if you were going to diet wisely once a week? You can imagine the results.

Therefore, the real dilemma, with Yoga practice, is getting a student to practice on a regular basis. Also, Yoga, much like any prescription drug, cannot promise to be a "cure-all" for every ailment. Yoga can promise to be a diversion from pain and help students to manage it better, with no adverse side effects.

The lifestyle changes that occur after regularly practicing Yoga, will cause Yoga students to evaluate everything they do, and everything they eat. Yoga is not just another exercise program or some fad that just came along within the least decade. According to some archaeological findings, Yoga has been in existence for over 5000 years. Show me an exercise fad with those credentials!

What kind of Yoga teacher should you visit for pain management? The Yoga teacher you select, for pain management, should be knowledgeable in the use of props. The prospective Yoga teacher should understand that each posture can be modified for the needs of the specific student. In other words, if you detect a "it's my way or the highway" attitude, get as far away from that Yoga teacher as you can.

The most important component in a Yoga teacher's personality, who helps students with ailments, is compassion. If you don't see, feel, or hear any compassion, this is the wrong match for your needs. Yoga can be customized for the specific needs of students. The Yoga teacher, who has not yet felt any pain, is going to have less empathy for students who are in pain. So, an "elite" Yoga teacher, who can perform every asana imaginable, and has the body of a competing Olympic gymnast, may not exactly understand your pain.

What style of Yoga would be best, if you are constantly feeling pain? There are a number of styles to consider that can be easily customized for your specific needs. Here are a few to consider: Restorative Yoga, Therapeutic Yoga, Iyengar Yoga, Yoga Therapy, and Tri-Yoga. Please keep in mind that these styles will vary according to the Yoga teacher's interpretation of the style's principles.

In which cases would Yoga not be advisable for students in severe pain? Sometimes, physicians do not recommend Yoga in cases of severe pain, such as in the case of extremely severe arthritis. The reasoning is that any movement will cause a great deal of pain in the joints. If your physician tells you not to practice a gentle form of Yoga, you should at least ask why. If you are not satisfied with the answer, you should seek a second opinion.

If you are feeling pain, and want to take positive action, you should consult your physician, and if agreed by your physician, explore your options with a local Yoga teacher, who teaches a gentle style and has a history of helping Yoga students with ailments.

© 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

Karmic Yoga: Co-creating With the Spirit in the World

There is a new movement going on right now that became more popular in the 1990s. Since then many people have been discussing the warrior archetype, by going back to the original meaning of warrior. In days of old, of course, many warriors throughout the ages and across various civilizations, prepared for battles and fought in conflicts. There was, however, a difference between the warrior and the soldier and there still is. A soldier can be a warrior, but a warrior need not be a soldier.

The old idea of the warrior was a person who fought on three fronts. First he fought the battle against pride, deceit, arrogance and the fruit of mental manipulation. This battle was as important, if not more important, then the battle against the outsider. The true warrior firstly had to be more honorable than others. Secondly, he fought against the things that poisoned his community, like the things listed above. These attitudes, and the behavioral patterns that they fostered, were understood as being as destructive as any outside attack. Thirdly, he fought against invasions from competing tribes or nations.

The warrior was a self starter. He was an independent thinker whose loyalty was firstly to his community. He didn't just follow orders. He was trained to think, not to suspend thought during each campaign. You could not be a warrior without the ability to think. Today many social justice people consider themselves warriors of compassion, a term used by Mathew Fox, President of Wisdom University quite often.

He combines the old idea of the warrior with the old idea of compassion. In biblical terms compassion meant to work to bring about justice with the other. It didn't mean working for justice for those other people, it meant working with people who were suffering injustice. This implied relationship, not paternalism. Being compassionate was similar to the idea of doing justice, loving mercy and walking humbly with ones God that was seen as the ultimate end of Judaism by the prophet Malachi. As you can see, this is a very old tradition being revitalized.

Compassionate Warriors live out their beliefs. They have a code of ethics that require honor, dignity, self respect and respect for others. They, like warriors of old, are part of a mystical tradition, because being a warrior of compassion is a calling to help preserve humanity, the earth, and the community in which he lives. The main difference between a warrior of compassion and a social activist, is that the warrior of compassion does the inner work, so he doesn't carry the same disease that he is fighting against. If you are interested in transforming the world and make it more just, perhaps this is a path for you. It is a path of the spirit firstly. Secondly, it is doing Karmic Yoga where your work in the world and your spiritual beliefs can readily be seen.








For more info on this subject explore dswellness.com dswellness.com and [wisdomuniversit.org]

For further reading: On Being Loves Warrior: A Warriors Manual, Becoming the Compassionate Warrior Within, Kendall Ronin A Spirit Named Compassion, Mathew Fox. For a limited time, with your membership to The Warrior of Compassions Guild, you can receive a free copy of On Being Love’s Warrior at dswellness.com dswellness.com, Free Manual tab.

Friday, February 7, 2014

Learn The Eight Fold Path To Ashtanga Yoga

The first fully comprehensive texts, written on yoga were by a sage called Patanjali and they became known as the yoga sutras. Patanjali wrote 196 sutras in total. Ashtanga is known as the royal eightfold yoga and practice should lead participants to inner truth, which Patanjali called objectless Samadhi.

Patanjali's principles consist of asanas (postures), pranayama (breathing) and meditation (dhyana). In addition the concept of eight limbs is central to Ashtanga yoga. All the limbs are connected to each other. Think of the eight limbs as individual ingredients to health and happiness and inner truth, or bliss.

Yoga originated in India and has become more popular in the West in recent years. Someone who achieves a high level of attainment is known as a Yogi or Yogini. Many people who practice take special holidays. Yoga retreats offer the opportunity to practice for a few hours per day over a set number of days. Options include complimentary therapies and vegan food. The variety of yoga holidays is quite vast and keen yogis can practice their art almost anywhere in the world.

The first of the eight limbs in Ashtanga yoga is yamas and refers to universal truths. Dedicated followers must observe non-violence, non-stealing and celibacy as well as being truthful. The second limb, niyamas are practices, such as cleanliness and self- study. Yoga retreats make it easier for participants to truly observe all the requirements of Ashtanga as you are away from usual day to day distractions and there are dedicated tutors on hand for help and advice.

Other limbs of Ashtanga yoga can be grouped together under activity. Postures (asanas) and breath awareness (pranayama) are important to the physical activity of yoga. The sutras advise that yogis should feel comfort and joy. Anyone who has tried yoga will be aware of the need for the fifth limb; concentration (dharana).

The remaining limbs can be summarised at various states of mind achieved during the practice of yoga including; sense withdrawal (pratyahara), meditation (dhyana) and ultimately bliss (Samadhi).

Yogis who have achieved bliss speak very highly of the experience although they find it difficult to describe. All eight limbs of Ashtanga need to be experienced by an individual to be fully understood.

Yoga retreats offer individuals the opportunity to improve on technique and gain the advice and wisdom of trained and experienced practitioners. Short dedicated yoga holidays can accelerate the learning curve of beginners as well as more experienced practitioners.








Are you interested in knowing about omkararetreats.com yoga retreats? Please try visiting this site omkararetreats.com omkararetreats.com/

Develop an Effective and Successful Exercise Routine

An exercise routine is an important component to help maintain your health. If you work out for a while and then give it up you will only receive a short-term result and on and off exercise can be harmful to your body. To achieve a long-term goal of fitness, strength, or endurance you need to develop an exercise routine that you enjoy and can stick with.

Developing a steady workout routine and good diet can help a person maintain a reasonable level of fitness throughout the whole year. This is preferable to extreme workouts or crash diets, because your body develops and natural balance and stays in shape.

A workout routine does not mean that you need to spend hours each day exercising every muscle in your body. It just does not have to be that intense. It does, however, need to be thorough and consistent. Design a routine that is right for you that includes both weight training and aerobics and you'll be on your way to a healthy lifestyle.

It is not required that you sign up at a fitness center and go there three times a week.

The use of home exercise equipment, aerobic videos, yoga, or simply doing crunches or pushups will also work as long as you are consistent.

The key to have your exercise routine work for you is to do it over and over again. If you get bored with your routine switch it up, but ensure that you continue to work each muscle group. An easy switch would be your cardiovascular routine. There are many ways to attain your goals for those days including a sport or activity that is physically challenging, like racquetball, cross country skiing, swimming, running, etc.

Here is a template to create your own workout routine.

From the following muscle groups, pick two that you will be working out on Day 1 of weight training.

Chest


Back


Shoulders


Legs


Biceps


Triceps

Day 1 (Monday) of weight training ________ and __________.

Then for day 2, pick two different muscle groups.

Day 2 (Wednesday) of weight training _________ and __________.

Finally, day 3 will include the last two muscle groups.

Day 3 (Friday) _________ and ___________.

Here's your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday.

The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Include at least 1-2 days off each week for rest and recovery purposes. (bodybuilding.com)

No matter what workout routine you develop, exercising will help improve your health immensely. Regular exercise will increase your metabolism and muscle tone, give you more energy, and improve your overall health.








Toni Grundstrom is a Freelance Writer who writes about many interests and hobbies. eatexerciselivehealthy.blogspot.com Here is where you go for more tips and suggestions on proper exercising and eating for a healthy lifestyle.

This article may be distributed freely on your website as long as this entire article, links, and this resource box are unchanged.

Small Dog Obedience Training - Are You Finally Ready?

Don't Give Up On Your Small Dog

Small dogs can be a real challenge when it comes to obedience training. If you need proof, just look around everywhere you go.

You get out of your car at the grocery store and are rudely startled by the three snarling Dachshunds in the car next to you.
You go to the dog park with your well trained and balanced Chihuahua, only to have her accosted by rude, aggressive dogs that haven't a clue about proper "doggie etiquette".
You're invited to Thanksgiving dinner at your neighbor's house and spend the entire evening watching the disgruntled, growling and snarling miniature schnauzer out the corner of your eye.What almost nobody realizes is that the problem is not with the dogs, but rather it lies with their human handlers! Dogs are dogs, large or small, it matters not to them. A Rottweiler is just as happy to befriend a Brussels Griffon as another Rottweiler. It is invariably the human factor that alters a dog's behavior, not the dog.

We enable our small dogs by permitting behavior that leads to them being in charge - usually because such behavior is "so adorable" in their miniature size. Small dogs are often carried everywhere, we cater to their every need - in effect, we communicate to them that we are the servants and they are the masters.

A Small Dog Story With A Happy Ending

My next door neighbor is the sweetest lady you will ever meet; she is 74 years young and lost her husband several years back. To help ease the loneliness she adopted a 4 year old Yorkshire terrier.

My neighbor is quite active for her age, she volunteers for meals-on-wheels, attends yoga class three days a week and provides transportation for shopping and doctor appointments for many of her friends who can't drive themselves.

Everything went well at first, her new dog was sweet as could be and my neighbor lavished love and attention on her new companion, taking him everywhere she went. Gradually, the dog became possessive of the car and would bark and snarl at anyone who got in. My neighbor would gently admonish her dog and tell the passengers not to worry, that he really was harmless, all bark and no bite.

Of course, we all know where this behavior was leading; unfortunately my neighbor did not. Over the next several months, most of her friends declined the offered rides and then one day it happened. You guessed it; the dog actually bit one of her friends on the arm.

Now you wouldn't think that a Yorkshire terrier could do too much damage, and you'd be wrong. As we age, our skin loses its resiliency and we heal much slower; the incident required a visit to the urgent care center and took many weeks to heal.

For my neighbor, this was the turning point; as I'm sure you already surmised, the dog's behavior in the home towards visitors was just as aggressive. Family members were urging her to give up the dog, to have it put down before it bit one of the grandkids, or worse, her.

Having become much attached to this little demon, she talked with her veterinarian during a visit about the problem and was put in touch with a professional trainer. As it turned out, my neighbor was more than willing to put in the time and effort it required to learn what proper dog obedience training was all about and how to take control back from her Yorkshire terrier and become the pack leader in the home, much to the pleasure of family and friends.

The Sad Truth

My neighbor was open enough to a) acknowledge that there was a problem and b) that she was the solution. Unfortunately, thousands of similar situations play out every day and most end in the dog being taken to a local shelter. On average, half of dogs entering a shelter will be adopted - I'll let you figure out what happens to the other half.

Are You Finally Ready To Start Your Small Dog Obedience Training?

Do you have a small dog that rules the pack? Have you finally had enough of the jumping, barking, snapping, whining and so forth? Would you like to be able to take you dog for a walk rather than being taken for one?

There are three basic concepts to small dog obedience training:

#1 - The first step is for you, the human to gain a basic understanding of what a dog is - not what we would like them to be. Dogs are animals; they live in the present and move forward without the baggage of yesterday - at least they do if we let them. Dogs react instinctively to their environment, they do not "think ahead" or plan their actions - they simply act to preserve life.

#2 - The second step is for you, the human to understand that all dogs ultimately want you to take charge. They want to be lead by a calm, even tempered and fair handed pack leader; someone they know will deal with whatever situation arises with assurance, someone that communicates in their language that they are safe and secure.

#3 - The third step is for you, the human to accept the role as pack leader. Communicate to your small dog that you are in charge, you are the source of their food, you are in control of the space in which they live - you go first and they calmly follow. Help them understand what actions constitute acceptable behavior in your world through positive obedience training.

Once you have come to terms with the first two concepts and are ready to apply the third, take the time to research some basic obedience training techniques. There are books, forums, local clubs, professionals and more that can get you started on the right track.

As you will quickly find out, the only thing two professional dog trainers will agree on is that the third one is wrong! From your research, sift through the various concepts your come across and choose one that fits well with your personal style and beliefs, a process that you know will work for you and get started today!








Mae Campbell is an avid small dog enthusiast who has taken to heart the incredible rewards a happy balanced canine member brings to the family. Domesticated canines have served mankind in one capacity or another for thousands of years and if this symbiotic relationship it is to continue then we, their human pack leaders must step up to the plate and teach our small dogs the rules and boundaries necessary to thrive in our modern culture.

Visit trainasmalldog.com trainasmalldog.com today to read more on how trainasmalldog.com/small-dog-obedience-training Small Dog Obedience Training can enrich your life and that of your small dog.

While visiting, be sure to get your copy of "How To Be The Alpha Dog" report, FREE when you sign up for our newsletter series "Living With Small Dogs". This is a limited time offer you don't want to miss out on.

Online Fitness Training - Downloadable Fitness Podcasts For Body Shaping

Why would you re-arrange your work schedule plus pay high fees when you can literally download your customized personal fitness trainer into your home Ipod? Think of it. No more 1-trainer-fits-all-people. No more working out to a stale repetitive workout video, when you can daily download a more tailored workout that suits your mood and needs.

You're tech savvy so browsing the Internet for "solutions" is dead-easy. The latest and coolest thing going in the body fitness market are Internet based total body fitness podcast downloads. You want to target your arms...your abdominals...shape up a big butt...exploit the total woman body fitness possibilities? Stay online and cruise the many choices of online fitness training programs.

99-Cents And 1 Step Closer To Your Ideal Body Shape.

No longer do you have to join an expensive gym, drive miles to get a body shaping workout, pay high hourly rates to drill sergeant style trainers plus conform to large-group dynamics. Instead, cursor over to your favorite online personal fitness trainer...push "send" to download your fitness podcast directly into your Ipod.

Online Personal Fitness Training - All About Convenience Low Cost And Style.

As you Google between popular online personal fitness trainers such as mariononline.com, cardiocoach.com or Itrain.com, what you quickly realize is that a world-of-choice has opened up for you. Pick the online trainer whose voice and workout style best matches what you're looking for.

No longer restricted to the workout video, you can select the trainer...the specific body workout...length of workout...style of music...switching between stretching and strength to yoga, ballet or dance-exercise.

Workouts are grouped into single workouts, or long term body fitness programs that bring you along slowly but steadily until you reach your body shape goals.

What's The Data Format For Online Fitness Tools?

You can pick audio or video fitness podcasts. Which is better? It all depends on your Ipod system gear. If space is restricted or you're going to a room without any media gear, then an audio download is likely to be the best offering. Download, adjust your headphones, push play and let the sweat roll!

With video workouts, you're facing a practical problem: how do you actually watch your MP3 player while you're doing your workout? Video workouts perform best when channeled through your media set up at home or in a hotel room if you're traveling.

Uncertainty: How To Select The Best Online Fitness Trainer.

You don't want to get hurt by undertaking some poorly crafted workout program designed by goof-ball jocks. Solution? Check each site, and trainer, and make sure that they're certified by a major recognized sports training body such as the American College of Sports Medicine or other reputable organization.

Getting Results By Yourself.

Are you a self-starter? Can you execute with precision the movements and pace by your online fitness training pro? How do you know you're doing the exercises right? How would you know if you're actually making body shaping and fitness progress? These are the key questions that critics offer to new fitness podcast enthusiasts in order to reality-check their impulse to do-it-alone.

Where's the happy medium balance point? Perhaps your smart play is to download fitness podcasts, try them out, vary these programs to see how your body responds, but still keep portions of your earlier workout program. Mix-and-match often delivers the best results, so that you continue to get feedback on your technique and progress.








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Triathletes and Gifts They Will Love

Just the fact that there are three disciplines involved with triathlon make it a sport that requires quite a lot of equipment in order to compete at any level. That in turn means that there are dozens and dozens of gift ideas for the triathlete in your life.

To start with, obtaining accurate information and guidance is key to becoming a successful triathlete. Information on how to train, how to avoid injury, how to actually take part in a race, what supplements are best, and what equipment is best are just some of a few questions that a triathlete needs to find answers to before even beginning training.

Books and tapes are extremely important ways to gain knowledge from athletes and authors who have a long history in the sport and are willing to pass that information on. By far, one of the best books on the market today for the new triathlete who has the Ironman triathlon on his mind is "Ironstruck... The Ironman Triathlon Journey." Another good book is "Going the Distance."

World champions Dave Scott and Mark Tinley also have training books on the market that can be helpful. For learning how to pace oneself in the triathlon swim "Total Immersion" is most likely one of the best swimming concepts available for triathletes. Buying a "Total Immersion" swim tape or book for the triathlete in your life will greatly improve their swim technique. Also, there is a lot of information to record when it comes to triathlon training especially if a triathlete wants to train with a consistent plan. A "triathlon training log" would be an exceptional gift for a triathlete. That way the swim, bikes, runs, stretching, yoga, and diet or whatever other activity they incorporate into their triathlon training could all be recorded on a daily basis.

As far as gifts pertaining to equipment and clothing, it's best to break the sport down into the three components.

SWIM- If you plan on buying swimsuits for a triathlete that will be used for training it's best to keep something in mind. Don't spend a lot of money on them. Most athletes do most of their training in chlorinated pools and chlorine eats $20 and $80 swimsuits equally. It makes no distinction between them. You would be far better off to buy 2 or 3 swimsuits at a mid-price as opposed to one very high end name brand product.

Consider doing up your own gift bag when buying swim products. It might include a towel, swim goggles, a pull-buoy, anti-fog for the goggles, swimsuits, chlorine fighting shampoo, and possibly a book or tape on swimming. Put it all in a handy sports bag and it will make a great gift.

BIKE- Buying most bikes and bike equipment can be a very personal choice and these decisions are often best left to the athlete. This is especially true in the bike itself, bike shoes, helmet and sunglasses. All of these items must "fit" properly and would not make the best of gifts unless you know in advance exactly what size and brand to buy etc. However, it takes much of the surprise out of buying the gift if you have to ask the athlete all that information first. It's best to stick with bike gifts that are flexible and useful. For instance an assortment of gels, protein bars, and energy supplement formulas that the triathlete can try out at different times and possibly find nutrition sources that work best for them are a good choice. Water bottles, cycling gloves, and cycling jerseys are fairly standard and easy to buy. All you need to know for the gloves or jerseys is the basic size of the athlete. A bike pump or a kit for changing flat tires are also a thoughtful choice.

RUN- As in biking, it's best to let the athlete purchase running shoes and sunglasses on their own. However, there are still many options when it comes to buying running gifts. A heart monitor can greatly increase the benefit of training and also, when used properly, can prevent over-training injuries. Many athletes also use heart monitors in their races so they can pace themselves properly. A fuel belt is also an excellent choice. A fuel belt is made to "balance" the drinks that the athlete carries during training or a race. The belt attaches around the waist and has 4 or 6 pockets for small size containers of fluid. They are placed strategically around the body to afford balance and comfort of use. These are far better than one heavy water-bottle that begins to weigh quite a lot in the late stages of a race where every discomfort is magnified. Every triathlete should wear a cap for protection from the sun and to go along with that you might consider adding some sunblock to go along with the cap.

Being properly prepared is a major key to enable triathletes to get the most enjoyment and success out of their triathlon training and racing. When you buy them well thought-out gifts you are helping them achieve their triathlon dreams.








My name is Ray and I've been an endurance athlete for over 30 years. I've competed in over 30 marathons, 2 --- 50 mile races, 14 Ironman triathlons and countless shorter races.

I've created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. come for a visit... ironstruck.ca ironstruck.ca

I have also written three triathlon books. Two are for those who have an Ironman triathlon in their future. "Ironstruck... The Ironman Triathlon Journey" and "Ironstruck? 500 Ironman Triathlon Questions and Answers" have been well received by the tri community.

My latest book "Triathlete In Transition" is for the very beginner triathlete and is also being well received.

If you enjoy my articles on Ezine, then VISIT stores.lulu.com/store.php?fAcctID=741102 My Ironstruck bookstore and have a look at the books that can guide you and inspire you at your begin your own journey.

Yoga Meditation for World Peace

Does world peace seem like a fantasy? What is the number one obstruction to world peace? How can we overcome such a powerful obstruction, with Yoga? Does Yoga meditation give us the answer?

The ego is the largest obstruction to world peace. One person's ego can affect the collective consciousness of an entire country and the world. Consider history's most famous conquerors and tyrants; their personal ambitions became an excuse to justify sacrifice, cruelty, and warfare.

What starts out as a personal matter can become a social dilemma, if one person has the influence, and an ego, which is out of control. Each of us has an ego, but we often ask others to put their egos aside before we do. We are right and they are wrong. We imply that they should listen to our side of the debate first.

How is it possible to restrain the ego? How can Yoga help control the Ego?

Yoga is designed to take care of the health of a single person. In many ways, Yoga travels to the core of the human mind, body, and spirit. One method allows an individual's mind to be isolated through Yoga meditation practice. Yoga meditation allows the mind to withdraw from the "pains and aches of society."

What do I mean by the pains and aches of society? Unfortunately, no society is perfect. Speak to any social worker about poverty and injustice. Each social worker receives a "bird's eye" view of social injustice. Over the years, I have taught many social workers in my Yoga classes. It is apparent that they came to Yoga class as a sanctuary.

Why would social workers need a Yoga class for sanctuary? Social workers feel empathy, without ego, and they want to make a positive difference in modern society. They clearly see social illness, and inadequacy, on a daily basis.

How else could Yoga meditation overcome the ego? The mind withdraws from society, distractions, and multi-tasking, which forces the mind to look at itself. Yoga meditation is a systematic healing process for the individual and a remedy for society's short comings.

In a recent conversation with a Yoga teacher, he mentioned how Yoga meditation is considered, by the public, to be "time spent doing nothing." He completely understood the deeper value and benefits of meditation, but was concerned about how to reach his Yoga students, with overactive minds. After all, most of them would rather perform asanas than spend time meditating in a Yoga class.

The answer is: We will have to educate them, wait for them to age, or wait for the time, when they can appreciate the meditative aspects of Yoga. If Yoga students were trained to meditate as children, they would appreciate the many benefits of Yoga meditation at this moment. However, we cannot force a person to instantly meditate and "see the light."

In order for meditation to take place, the mind must be willing to look at itself. When the collective consciousness of a society meditates on a regular basis, it will be reflected by peaceful behavior.

Yoga Meditation is a wonderful resource for mankind because it can bring the mind to a state of peace with itself. A global society, which has an addiction to multi-tasking, needs time to "unplug" itself, and Yoga meditation offers realistic solutions.

© 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, MA. 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

Thursday, February 6, 2014

Confessions of a Yoga Teacher

The following are questions that Yoga teachers still need to answer, despite overwhelming evidence that Yoga is "the mother of all health maintenance systems." Mainstream thought is finally catching up, with the progress Yoga is making, but it has taken 5,000 years for us to get this far.

Seriously, How Can Yoga Make You Lose Weight?

Finally, some of the "Yoga and Weight Loss" studies have come in, and even, a little bit of Yoga is much better, than none, for weight control, but there are a number of reasons why. Yoga is a lifestyle change that includes a safe diet; exercise, adjusting posture, breathing, and a whole lot more. Most of the Yoga practitioners, I know, consume more water, eat more moderately, and take more care of their bodies, in comparison to the many who don't want to leave the couch.

Aren't you supposed to jump up and down for at least a half-hour per day to exercise enough to lose weight?

Maybe the masses have been "brain washed" into thinking that you have to feel the pain, suffer, starve, and have a near death experience, to lose weight. Depending upon your size, the average person, in a moderate Hatha yoga class, is burning in the neighborhood of 200 calories per hour. There are Vinyasa Yoga classes, that will burn more calories, with much more flowing and active movement. Just remember, that your safety is top priority, and you will be fine.

There are also Yoga classes where you can feel the pain, heat, and suffer. This is great for those who feel the need to "pay for their sins." Maybe this is considered "penance," for years of consuming excessive pizza, burgers, and buffets. If you feel you must suffer, you may even find a Yoga teacher who missed his or her calling as an interrogator.

If you search hard enough, you will find a Yoga class for every niche. More moderate Yoga classes look easy on the outside of the class, but I have seen many people find them to be a challenge, on the inside of the class. The real benefit of steady Yoga practice is training for longevity. Long-term practice will yield optimum health benefits in mind, body, and spirit.

Couldn't you just invent a Yoga pill?

This has been the ultimate dream of "couch potatoes," but every time a weight loss pill comes out, there is a down side. Just look at the health problems that resulted from fen phen and ephedra. This should wake people up, but someone will always put their life at risk, no matter how many warning labels are printed.

In summary, the benefits of Yoga practice have always existed, through steady and safe practice. Seek out a safe teacher and go from there. Never push yourself to the point of strain. Moderation is key, so it is wise to avoid extremes.








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

Basic Exercise and Training Variables

Effective exercise and fitness programs follow certain principles that allow them to produce a stimulus and therefore force the body to adapt.

There are of course, several, even countless ways of putting exercise programs together, but the basic principles behind exercise and fitness plans will always remain.

Knowing these principles and applying them in your own fitness regimen can help make your plan more effective and accelerate how quickly you achieve results.

Here are four variables you will need to consider when designing your fitness program:

Exercise Frequency

This of course refers to how often you exercise. Exercise frequency will vary, based upon your current level of physical conditioning and exercise experience. For beginners, 3 days of physical activity per week may be enough to kick-start the metabolism and induce weight loss. However, for more experienced fitness enthusiasts, fourth, fifth and even sixth days may need to be added in order to provide enough shock to the system to make the exercise plan effective.

It should also be noted that frequency applies to all types of exercise, i.e. resistance training AND cardiovascular exercise. Once again, beginners may opt to alternate between resistance training days and cardio days, while the more experienced may need to perform both weight training and cardio sessions within the same 24 hour period.

Exercise Intensity

Exercise Intensity refers to the difficulty of the training session. How hard you push yourself during each exercise session will play a significant factor in the effectiveness of an exercise program.

You see, unless the body is uncomfortable, it has no reason to change.

For example, most carpenters have tough, thick pieces of skin covering the palms of their hands. These calluses protect the hands from the physical stress of manual labor, so that the body will not be uncomfortable. Unless the carpenter places a GREATER stress on the hands, the body has no reason to change.

By comparison, an office manager who leaves work on a Friday afternoon to go home and build a shed all weekend, will likely have a few blisters to show for it come Monday morning!

For the office manager, the stress of swinging hammers, running power tools and hauling materials may encompass more physical stress than the body is used to. The body adapts to this stress by building calluses on the palms, so that the next time this physical labor is performed, the stress is not as great on the body.

The same rules apply for exercise. Obviously, walking and sprinting will place two extremely different levels of stress on the body. Even though there are benefits to both high-intensity exercise and low-intensity exercise, it is important to remember that you must constantly challenge yourself with higher levels of physical exertion in order to continue making physical changes.

Type of Exercise

In choosing the type of exercise you will participate in, it is important to identify your purpose for said activities.

If your goal is to lose weight and increase muscle tone, you may opt to do some resistance training and cardiovascular activity.

If you wish to lose weight and sculpt a flexible physique with long, firm muscles, you may wish to combine Pilates with cardiovascular training.

If you are looking to decrease stress, provide an outlet for pent-up energy and re-establish a sense of calmness in your life, Yoga may be the activity for you.

If your goal is to compete in a triathlon, then a combination of sport-specific training, core strength and conditioning will be in order.

If you are trying to recover from an accident or injury, then you will most likely combine strength training, stretching techniques and seek the assistance of a health care practitioner like a Massage Therapist or Physiotherapist.

No matter your goals, be sure to do your homework and consult with a professional in order to determine what may be best for you.

Duration of Exercise

Obviously, this refers to the complete time devoted to each exercise session. The duration and intensity of a session will ultimately determine the amount of work completed in the session and therefore determine the amount of stress placed on the body. Duration may also be used to outline the acceptable length of time in weeks or months that other exercise variables will be used before new methods are employed, whether to avoid injury or improve results.

When designing your exercise program, it is important to be aware of all of these exercise variables in order to create a program that is best suited to your needs, physical capabilities and goals.

These exercise and training variables can be used in developing a certain exercise program that would allow for better performance as well as increased results.

As your body changes, you may also then change any or all of these variables to either increase the efficiency of your fitness program as well as to reach the target results.

Remember to also vary the above variables in order to keep your fitness program fresh and fun!








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The Benefits of Yoga for Pregnant Women

Yoga originated in ancient India, and it has become a very popular way of increasing flexibility, decreasing stress, and building strength, even for pregnant women. Yoga for pregnant women is an excellent way to address not only your body's physical need for exercise, but also the emotional and mental stress of pregnancy, as well. 

Prenatal yoga classes are very popular, and if you incorporate yoga with a cardiovascular exercise, like walking, it provides a perfect means of staying in shape during and after the pregnancy months. This gentle art can keep you limber and flexible. It also tones your muscles. Improvement in balance and circulation is another benefit of yoga, and there is little or no impact on your joints.

With yoga, you will learn how to breathe deeply and relax. Indeed, one of the first things you learn in a yoga class is how to breathe deeply and fully. The breathing technique is called ujjayi, and you take air in slowly through your nose, making sure to fill your lungs. When you release the breath, you will want to make sure you exhale until your stomach compresses. This relaxation technique is something that helps many women through the ups and downs of pregnancy, as well as the stress of labor, delivery, and even motherhood.  

Learning to relax is a key component in yoga, and it is something that can serve you very well during labor. When you're in pain, or when you are afraid, your body generates adrenaline. This will decrease the production of the hormone oxytocin, which is something you need to make the labor progress. Consequently, an art such as yoga helps to prepare you for labor and childbirth by training you to remain calm when you are anxious, frightened, or in pain.

Of course, everyone knows that a woman goes through a great many physical, mental and emotional changes during pregnancy. Yoga for pregnant woman can provide an ideal way to deal with all these changes. Prenatal yoga can help relieve the mental stress of pregnancy, and it also allows your body to remain fit and limber. It can even aid with such complaints as fatigue, mood swings, excess weight gain, swelling and cramping.

Many women wonder if exercises during pregnancy are safe and that is a valid concern. Yoga, however, is quite adaptable to a prenatal workout, so exercise and pregnancy really do go together. Exercises during pregnancy are generally very safe, but you do need to take some precautions. Just as with any workout program, it is best to consult your physician before starting. Every woman is unique, and only your physician can help you know if an exercise program is right for you. Once you have the go ahead, then look for a yoga for pregnant women class. They are extremely popular right now, and these classes will provide you with a trained instructor to guide you through the learning process and help you set up a safe, effective exercise program.








Doris Tranter is an expert on yogaforpregnantwomen.com yoga for pregnant women for 5 Hot Facts on yogaforpregnantwomen.com/2009/yoga-for-pregnant-women-5-hot-facts Yoga for Pregnant visit her website.

Stress Management Techniques

Stress management techniques are meant for those suffering from physical and psychological stress. With competition brewing in every field, people looking out for successful stress management techniques are increasing day by day.

There are three major approaches to manage stress. The first is the action-oriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress free life. The next approach is emotionally oriented and in it, the person overcomes stress by giving a different color to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle. The third way is acceptance-oriented approach. This approach focuses on surviving the stress caused due to some problem in the past.

There are various stress management techniques available to control and reduce stress. Self-understanding, self-management, conflict resolution, self-talk, positive attitude, exercise, meditation, autogenic training, breathing, diet, rest and stress balls are some of the common techniques. These techniques help a person to overcome emotional problems and to improve behavioral skills. These stress management techniques controls emotional outbursts, which is a by-product of stress. Heavy breathing reduces stress and brings the body to a relaxed position. Music therapy is another method of stress relief designed for both short term and long term conditions. Other stress-relieving techniques include meditation, yoga, and self-hypnosis.

Autogenic training - developed by the German psychiatrist Johannes Schultz - is a relaxation technique. In it, a person undergoes a series of sessions, which teaches to relax limbs, heart, and breathing. This technique is mainly used against stress-induced psychosomatic disorders. Biofeedback is another method and in it, people are instructed to intentionally trigger relaxation response and control automatic stress responses from the autonomic nervous system. Yet another stress management technique is to identify the hot spots and trigger points of stress.

In addition to these stress management techniques, one should also look at time management techniques. Proper management of time can reduce stress largely.








WetPluto.com/Stress-Management.html Stress Management provides detailed information on Stress Management, Stress Management Tips, Stress Management Techniques, Stress Management Training and more. Stress Management is affiliated with WetPluto.com/Stress-Relief.html Stress Relief Games.

Two Safe Inverted Yoga Postures For Back Pain

When performing inversions, many students remark at how good their back feels after a Yoga session. When you consider performing an inverted posture, you should be aware this is any posture where the head is below heart level.

Usually, most people think of Head Stand (Shirshasana) or Shoulder Stand (Sarvangasana) as inversions, but Downward Dog (Adho Mukha Svanasana), and Legs up the Wall Pose (Viparita Karani) are also inversions.

One of the purposes of practicing Downward Dog is to give your spine a break. Yet, some the benefits of this one posture are many. You can reduce back pain, provide needed care for spinal discs, train core muscles without stressing the spine, strengthen ligaments, and enhance circulation.

There are also many claims that inversions reduce depression, but let's focus on the physical benefits to all areas of the spine. Unlike Head Stand, Downward Dog does not compress any area of the spine, and almost everyone can perform this posture. Many people fear falling over in a Head Stand and worry about the risk of neck injury.

Downward Dog is very safe and can be modified, with a chair or blocks, for anyone who can walk on two feet. The twenty-three discs of your spine are allowed to recover from compressions and re-absorb moisture while holding this pose.

Legs up the Wall Pose is also called "inverted lake posture." This Yoga posture is a passive inversion, related to the Shoulder Stand. In comparison to Shoulder Stand, Legs up the Wall Pose is easier much to hold for extended periods of time.

Although there are many internal benefits one receives from practicing this particular asana, we want to be aware of the relief one feels while the sacrum, lumbar, and thoracic regions of the spine are allowed to straighten. The feeling of relaxation one receives from performing this pose is priceless.

Legs up the Wall Pose can be modified with pillows, blankets, or bolsters of various sizes. The basic guidelines are to align the spine so that it becomes as flat as possible on the floor. A competent Yoga teacher will be able to modify and adjust the body for the best possible alignment.

Please consult with your physician first, before practicing inversions for back pain relief. In some cases, back pain can be a symptom of a serious medical condition. When considering any form of inversion for relief of chronic back pain, it should be noted that some inverted postures are not safe for specific medical conditions. Anyone with a history of high blood pressure, heart problems, eye problems, and epilepsy should avoid inversions.








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

Teaching Hatha Yoga - The Eight Limbs and Student Advancement

Yoga teachers infinitely differ in their approaches to student advancement. Some teachers will see a physical achievement as the "end goal." Yet, we know that Yoga has many more aspects for advancement. Among these many aspects are: emotional, mental, and spiritual growth.

Yoga teachers might also consider the value of good character in their students. In your community, each of your students represents your studio or ashram. Many people are not familiar with Yoga, so your students do, in fact, represent Yoga, and your studio, within your community.

Now that you see this clearly, please be sure to make your students aware of it. There is nothing worse than an egotist, who represents Yoga. If a person is constantly talking about themselves, they usually end up alone. Granted, most people do like to talk about themselves, but a well-rounded Yoga curriculum should cover putting the ego in place.

Instilling self-confidence in your students is a good thing. There is nothing wrong with a student achieving his or her dreams, but remaining humble is also part of the package. All of us should be giving thanks to a higher power for the quality of life we have. It is easy to be thankful for what we have in this life. Yet, for some people, it is also easy to take for granted, or forget, those who help us.

Now, you may be thinking, "How do I fit Yogic philosophy into my lesson plan?" When is the best time to cover the basics of Yama and Niyama in a Hatha Yoga class? Will I bore the exercise-minded students, who want a "workout?"

Cover a little piece of philosophy, in each lesson, as it is related to life in the present moment; just a short idea, without a big lecture, will do, but cover Yama or Niyama regularly.

In fact, all of the Eight Limbs, mentioned by Patanjali, are important. Review the Eight Limbs and carry them into your classes. Make sure your students get the full experience.

About the student who is bored by hearing a little about the Eight Limbs: Do you really want to alter a 5,000 year old practice to appease someone who cannot sit still for a second? If you visit a few Yoga classes, in your surrounding community, you might notice teachers who do this all the time.

Yoga classes were not designed to be like a drive-thru experience. When teachers take "short cuts," we are giving our students a small taste of Yoga, but the student sincerely believes, "been there, done that."

Be honest and let your students know, they are only seeing the tip of the iceberg. As you know, there is much more to Yoga than anyone can learn in a lifetime.

© Copyright 2008 - Paul Jerard / Aura Publications








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

Wednesday, February 5, 2014

Health and Fitness - Creating a Workout Routine on Your Own

Whenever it comes to health and fitness, everybody is unique in some ways. You too have your likes, dislikes and/or individual goals, right? Two huge factors that are likely to keep your motivation up here - sticking to your workout routine and choosing activities that you will actually enjoy. Nevertheless, you could surely consider composing your own workout routine. This article tells you how... enjoy!

1. Decide on where you'll workout. You may choose a place or any suitable combination thereof. It could be inside your home, within your neighborhood, into the local park or just at the nearby health club.

2. Decide on the number of days every week you'll be able to workout. You have to be realistic, to pick a workout load and frequency that you'll be able to enduringly stick to.

3. Conduct a research on your own. You can just seek out some of the milder and safer exercises on the web that are less strenuous. Consider enriching your research while paying good attention to popular health/fitness magazines that often stay abreast of the most recent trends and innovations regarding safe exercise moves and practices.

4. Figure out what cardiovascular activity appeals most to you. In addition, you got to work that out for around half an hour, and at least 4 or 5 days per week. Give special priorities to those activities which happen to be more promising for offering you the optimal fitness level that you might enjoy.

5. Incorporate suitable strength training. Stick to that 2 days every week as a minimum. Here, you should skip a day in between your full body workouts. You must be careful while choosing a particular variety, which interests you. Do not mind even if it's free weights or any muscle-conditioning group based exercise class. Suitability and sincerity do count!

6. Set your fitness goals. Focus on gradually increasing your workout intensity as well as the time you spend with your cardiovascular workouts. Same goes for your weight/strength training for gaining massive improvements that boosts in general fitness.

7. Stick to the experts' recommendations. Here are a few at your disposal...

Engage in 30 minutes (as a minimum) of temperate physical activities in most of the week days. Additionally, you should also focus on performing strength training with some considerable research done beforehand. This is to make sure that you have thorough idea about the impacts or side effects.

Though you are preparing the routine on your own, it can only help if you consult any certified personal trainer. Or putting it the other way around, you can just seek for his or her approval after you have prepared the final version of the workout routine. This applies more if you've got any special physical condition like asthma or heart disease.

Be bold enough to think outside the box. Do not be afraid to consider trying out new activities like a sweaty sport, mixed/mainstream martial arts or regular yoga.








Johnny Mosegaard is a freelance writer and web designer. He has been writing articles for nearly 4 years. Come visit his latest website over at meditationforbeginners.info meditationforbeginners.info/ which helps people find the best information about meditationforbeginners.info Meditation For Beginners that will teach you how to start meditate.

2010 Fitness Trend - How to Frugal-Cise

Millions begin to think about throwing out the old body and come into the new year with the intent to become healthier and more fit. Due to the state of the economy, spending hundreds of dollars on fancy equipment or gym memberships may not fit within the budget.

Unfortunately, many cannot and should not wait until the health of the economy improves before they can afford to work on their personal health strategy. It just may take a bit more creativity and focus on the basics to get started and be able to afford getting fit.

It does not matter whether you are focused on weight loss or endurance training, having the right tools to support your training program can help you stay focused and on track to meet your goals and objectives. Cheap exercise is simple, effective and easy to accomplish as long as you stay on track and not make excuses because you can no longer afford the personal trainer screaming in your ear.

Some items you can start with that are relatively cheap are:

1. Resistance bands - Bands can be purchase for less than 20 bucks and can provide different levels of resistance for flexible stretching and strength conditioning. A resistance band can be packed in your suitcase for easy access while traveling and can provide low impact benefits to the body.

2. The ol' jump rope is another great tool that is easily less than 10 dollars with the ability to increase aerobic workouts and stamina.

3. The inflatable ball can be purchased in various sizes and can help with balance and fluid motion type of movements. Great for the Yoga enthusiast or the guy who wants to sculpt his abs.

4. The basic pedometer can cost as little as 10 bucks for those neighborhood walks with the dog or spouse. It keeps track of your distance and can provide a few more bells and whistles along the way.

In summary, basic Chin-Up Bars, free weights and a simple foam mat can all be incorporated into an exercise program with very little expense. The basic idea behind a good exercise program is around physical activity and range of motion, which do not need advanced technology to get results.








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Beginner Golfer Fitness Programs - Enhance the Core

Would you like to know how to improve your game in golf? The formula is actually very simple. The right form of exercise will not only prevent injuries but they will also develop and build the core of a beginner golfer.

Simply put, the core is made up of the muscles that are in your abs, oblique, lower back and hips. Think of the core as the source of power and energy that is necessary to give golfers' their great swings. To develop all your core muscles means that you will have better stability, power, balance, endurance or stamina and, of course, strength. Serious golfers from the level of beginners' golf to the professional golfers are known to get into an exercise regimen that builds and develops their core region. A highly-developed core area means that a golfer can deliver consistently powerful shots from the 1st hole to the 18th hole.

One of these exercise programs that have been around for so long is yoga. Golfing aficionados are drawn to yoga as it promotes flexibility, balance and strength. To have all these three physical qualities down pat will result in a golfer who can reach longer distances each and every time they tee off. Yoga is also best for enhancing the rhythm of your body as it incorporates proper breathing while flexing and stretching those needed muscles.

Golfers can also get an edge with Pilates because its exercises can specifically target the core area. A strong torso can be gained as well as lower-back and abdominal strength because the Pilates system revolves around superb muscle control and intense physical and mental focus. Imagine yourself having improving your game because you are now able to do a wider range of motion for your shoulders.

For those who are unable to get into a yoga or Pilates class, then there is no need to worry as there are other exercise programs that can also enhance the muscles in your core region. The best way to do that is to simply add the commonly-known exercise routines to your standard program. Sit-ups and crunches, for example, develop your abs. There are also several inexpensive work-out equipments available that can aid you to develop your weak areas. Most people tend to have weak backs and if you are one of them, you can play a better game of golf if you fix that weakness. Lastly, exercise not only helps you physically but it also promotes good mental focus and endurance. And true enough, there are few games that are as mental and as challenging as golf.








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Treatment With Spiritual Medicine

The world where all of us reside in today consists of countless material possessions and wants. Without a doubt, it has become a challenging task for individuals to recognize the basic stuff in everyday life being that they are now blinded by the amount of riches and fame. Keep in mind that however basic these things might be, they are a lot more important to the lives of human beings than those materialistic possessions you can never ever take along with you when you perish. These simple things consists of the idea of spiritual medicine wherein people can really feel saved and safeguarded from the temptations and evils on the planet. With the term spiritual, it's just saying that we are openly getting ourselves to our belief to God and restoring our bodies in their spiritual condition.

Healthy Facets Of The Entire Body

It is true to state that the body is just not simply composed by the physical being but instead of some other elements as well including the psychological, emotional and spiritual beings. These 4 elements must be well-balanced inside the human being for the individual to possess a healthy state. Nevertheless, most of the time, 1 or 2 areas of the body do not perform well and thus; the body is left at risk of a variety of negativity.

Most of the time, people do not realize the importance of their spirituality to be able to preserve their well being. Specifically these days that we are living in this materialistic and egoistic society; individuals usually completely forget how to grow their spirituality and therefore, ultimately keeping themselves from hurt. And when a person experiences a decline in his spirituality, chances are his physical body is also impacted. This is when his body can be sick or be triggered with all kinds of illnesses. Even though scientifically he can be cured in his bodily state, it does not necessarily mean that he's cured completely.

Healing A Human Body By Way Of A Healing Force

It is in the course of this time that spiritual medicine comes into play. It is when a person is healed not by concrete drugs or treatments, but rather by a healing power that's a lot greater compared to any medicine that can be found on the planet. This healing force originates from the exterior part of the universe and therefore makes its way into the wisdom of the person and reinstates his functions and also the areas that were suffering from his illness. Such transfer of energy is indeed a mystical thing that no one actually seemed to verify in a scientific and experimental way; nevertheless, for many people it could basically be named faith.

With a suffering individual longing to be healed, spiritual medicine can easily swap the healing force that originates externally or from God to the damaging forces that are building within his body. Such a approach can be done by a healer who's experienced spiritual awakening and improvement and is able enough to mediate the move of the healing force. As soon as the spiritual facet of the body is renewed into its usual state, the individual can already say that indeed, he has at long last been relieved from the troubles of his illness.








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Stress Management - A Healthy Lifestyle Equals a Healthy Workplace

Stress can have very detrimental effects on a person's body as well as their life. Stress lowers the immune system, therefore weakening the body's defenses. The person becomes more susceptible to many potentially dangerous ailments.

The effects of stress vary from person to person. One person may develop a relatively manageable illness such as a gastrointestinal condition, while others may experience more potentially life-threatening ailment such as hypertension or heart disease. Depending on just how much stress an individual is experiencing, several conditions may arise simultaneously. This is why proper stress management should be learned and practiced at all times.

There are many ways to implement stress management into one's life. One way is by remembering not to take work home. Even if you work out of your home, it is extremely important to separate office time from personal time. Allowing a sufficient amount of time each day to properly unwind and relax is a great stress management technique. Spending quality time with family, reading a good book or taking a luxurious bath are great ways to reduce stress.

Exercise is another excellent stress management method. There doesn't have to necessarily be any type of formal exercise program, simply incorporating walking, biking or even gardening into your life will suffice. And the more enjoyable the exercise, the more effective it will be. Many choose yoga as a method of stress management. This is an especially superb choice because yoga is not merely physical but it also involves the mind and spirit as a whole. If practiced on a regular basis, this can be very healing for the body.

Sometimes the most beneficial method of stress management is simply preventing stressful events from happening in the first place. For example, a workplace could hold a mandatory reoccurring meeting to allow all employees to voice their opinions about how things are going and to give feedback. This helps to prevent stress by enabling everyone to discuss problems that may have been bothering them and possibly resolve the issues.

Yet another way to prevent or lessen the amount of stress in the workplace is by ensuring that there are enough employees to complete assignments in a reasonable period of time. When workers are rushed and have to meet nearly impossible deadlines on a regular basis, this puts the employees under a great deal of pressure, which could result in increased illnesses. It is very important that employers adhere to this, because if a great deal of their employees are out on sick leave, there will be very little productivity.

If employers have absolutely no choice but to push their employees to meet a very important deadline, then a proper way of providing stress management during this period could be offering paid time off and bonuses to reward the hard work. If this type of stress management can't be utilized, then perhaps an alternative way of unwinding after such a stressful time can be used.

Proper and regular stress management needs to be incorporated into the lives of everyone, whether they are a stay-at-home mom with three children or a CEO of a major corporation. Stress management is not only important for a healthy lifestyle, but also to enhance efficiency at the workplace.








Michael Jeffreys is the president of Seminars on DVD, a premiere provider of video based training for businesses and individuals, featuring renowned experts and speakers. Learn more at: SeminarsOnDVD.com SeminarsOnDVD.com

Fitness DVDs: Great for Beginners at Fitness Training

Like a lot of people, I was initially intimidated about many aspects of the fitness industry. I was overwhelmed at the many different types of exercises and the various models of fitness machines. There seemed to be many training methods that sometimes even disagreed with one another. I could not make head or tails of it at all. Of course, I could get myself a personal trainer who could, no doubt, explain everything to me. But I was not sure I wanted to take such a big step right away. I wanted to start smaller. Fortunately, while not everyone can afford to hire a fitness trainer, any regular Joe or Jane can buy a fitness DVD.

That is in fact the route I took. I looked around me and saw that these fitness DVDs were everywhere. Of course, that's hardly surprising. Fitness videos have always been a popular media commodity. I think I still have old workout videos from the '80s in my basement. Still, I was blown away at the sheer number of fitness DVDs available and the variety of subjects covered. Pretty much every fitness technique that has ever existed is explored in some DVD, I would think. At my local video store I saw DVDs on aerobics, dance, martial arts, tai chi, Taebo, yoga, weight training, stretching, even juggling! There were videos for seniors and videos for teens and even for little kids.

I ended up purchasing a DVD entitled "Yoga for Beginners." It was a great introduction to yoga and my wife and I enjoyed it very much. We found it very easy to learn the exercises when we could listen to the instructions and follow the movements as performed by a trainer on the DVD. Sure, an actual trainer could have given us more personalized coaching, but for an introduction to yoga, I believe that we got all of the information that we needed.

Now, don't get me wrong. Of course I am not saying that DVDs can take the place of human trainers. But if you are just interested in trying out a fitness method, a DVD can introduce you to the relevant techniques, and help you to decide if the training method is right for you. Maybe later you could choose to go for more in-depth training and a professional coach, but for a light initial foray, a fitness DVD is definitely the way to go.








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Tuesday, February 4, 2014

Health Benefits of Yoga

Yoga is an ancient way, practiced for thousands of years, steeped in tradition and, to most people, a mysterious enigma. When practitioners would speak of the many benefits they had experienced in both mental and physical health, yoga would seem to be both a perfect practice, or one whose claims were impossible to believe.

practitioners of yoga, or yogis/yogins (yogini for the ladies) would speak of the unification of mind, spirit, and body. The belief was that when these were brought into balance the persons mental and physical health would improve. The word "harmony" would be heard a lot, as would be "healing", again, applied both to the body and the mind.

Until recently, you could only go by what someone who had personal experience could tell you. There was a reasonable amount of skepticism that yoga could actually be as beneficial to your mental and physical health as its proponents claimed.

However, in the last few years, scientific study, observation, and measurement have proven that yoga can indeed have specific observable affects on your health. It has been shown that body, mind, and spirit do work together and when the effective level of each is raised, the person experiences a much better life in terms of health, happiness, and harmony within himself or herself and with the world in general.

An article published by Johns Hopkins states:

"Over 75 scientific trials have been published on yoga in major medical journals. These studies have shown that yoga is a safe and effective way to increase physical activity that also has important psychological benefits due to its meditative nature."

In our modern society, we are likely to look at yoga first as an "exercise program". As with any good exercise program, yoga can increase muscle strength and respiratory endurance, improve flexibility, and promote balance. It also tends to lessen pain in those afflicted with arthritis and helps to increase energy levels in those who practice it.

Yogis and yogins also have long reported increases in what might be called positive mental states, along with decreases in negative mental states. They tend to report a greater level of optimism, a renewed or improved enthusiasm for life, and a higher sense of alertness and awareness of themselves and the world and people around them. They have also reported decreased levels of aggressiveness, anxiety, and excitability, as well as lowered levels of physical complaints and illnesses.

Scientific observation and testing is now bearing out what practitioners have been saying for years. Studies on the biological, psychological, and biochemical aspects of yoga have shown a wide range of positive results for most who take up the practice of yoga.

When practiced over time, yoga tends to level pulse rate, stabilize the nervous system, normalize stomach and digestive activity, level hormones, and increase joint range of motion. It increases energy, endurance, immunity, and cardiovascular efficiency. It improves eye-hand coordination, reaction time, dexterity, and helps the person to get more restful and restorative sleep.

Yoga also seems to have psychological benefits as well. practitioners and those who study them report that it helps you become more aware of your body, accept yourself more readily, improve your concentration, memory, learning and mood.

Additional benefits of yoga as compared to other exercise programs is that it massages internal organs in a way that other programs do not, and produces a detoxifying effect. Some speculate that this may lead to delaying aging.

Finally, yoga can be practiced almost anywhere, anytime, by anyone, and requires no special equipment. It does not even require special training! While having an expert teach you personally would be best, a careful reading of books on the subject and a DVD or two can get you started. However, our modern citizens tend to throw themselves headfirst into new projects. Not only is this completely opposite from the philosophy and aims of yoga, but it can invite injury and strain. The people in the books and DVD's have been doing yoga for years. It is highly unlikely that you will immediately be able to duplicate their ability to achieve the positions they demonstrate. Just do the best you can, and then do it again tomorrow, and the next day, and the next day...

As always, before beginning any physical fitness program, check with your doctor first to make sure it is okay for you to start. Once started, however, be aware that there are people in their 70s, 80s and 90s doing yoga. You will not be alone.








The author is retired from the Army after 21 years of service, has worked as an accountant, optical lab manager, restaurant manager, and instructor. He has been a member of Mensa for several years, and has written and published poetry, essays, and articles on various subjects for the last 40 years. He developed an interest in health and fitness in the '70s after reading numerous books, including Dr. Kenneth Cooper's "Aerobics". This has led him to continue his personal research into health and fitness for over 30 years, and to pursue course work on health and fitness, including yoga, which he practices regularly. Learn more about yoga.4mg.com Yoga. Articles on nodiet4me.com Diet and Weight Loss.

Consciousness Awareness Mind Intuition and Independent Thinking

The world is beating to a new rhythm. Do you feel it too?

Perhaps you've also noticed, that the rules of the game of

life, as we have known them so far, have changed. Most of

the knowledge we have accumulated in the past centuries,

in particular the lessons and the training we received in the

past decades, are antiquated and inadequate. Equipped

with an open mind and sensitive to the super natural, some

individuals have been aware of this change for some time

now. Free of fear they are able to embrace the new and to

meet the challenges they face. They are quick to pick up the

new vibrations and quick to adapt to the new rules that have

not as yet been defined clearly. Those who resist change

and the unknown as a rule, are in for a rude awakening.

One can't help but notice how change is accelerating and is

affecting our lives globally and individually. Nothing,

absolutely nothing is certain any more.

Here's a big welcome to the Age of Independent Thinking;

The Information Age; the Age of Communication and the

Age of Consciousness Awareness. Global, Group and

Individual Consciousness. The individual who is quick to

learn, quick to adapt, intuitive and creative is in now in great

demand. Most wanted is the individual who can think out of

the box. The challenges of our time are such that the

industrial era thinker is threatened with extinction. The inept

individual with an over inflated ego driven by selfish motives

belongs to the dinosaur age. The new individual feels

comfortable with new technology and with the different

cultures of the world. The new individual is balanced

physically, emotionally, mentally and spiritually. The new

individual is family, group, community, nation orientated and

above all globally aware.

Narrow views such as intelligence is fixed at birth and IQ

intelligence tests are out. Today we talk about multiple

intelligence. Psychologist Howard Gardner for example,

in his book 'Frames of Mind', introduced seven measurable

intelligences and later documented over twenty five sub-

intelligences. I personally believe that intelligence cannot be

measured. Ninety five percent of what we know about the

brain has been discovered in the past decade. We know

today that intelligence can be developed regardless of age.

We know that our brain is multidimensional and more

flexible than any computer invented and can improve with

age if exercised properly. We also know that each human

being is unique and is gifted at birth with unlimited potential

for learning. The foundation for global, nation, organization

and group consciousness is the individual consciousness.

In this essay which includes an excerpt from my book

'Visions Unusual' I focus on the individual consciousness

and in particular on 'mind' consciousness. Mind training

has been known in Indian Psychology as Raja Yoga for

thousands of years, according to the widely known

teachings of the sage Pantajali. Pantajali introduced a

mental training technique, where by the individual learns to

develop the higher mind, which is the door to the source of

all power, the Universal Mind.

About half a century ago the Metaphysician and Scientist,

P.D.Ouspensky wrote: 'To know and to understand are two

different things and you must learn to distinguish between

them.' Independent thinking is still very rare and has to do

with a developed mind. We now begin to recognize that the

mind is the sixth sense that mankind is to fully develop in

the new age. The mind is invisible and manifests itself

through the brain. In other words, the brain is a tool of the

mind. To express life there must be mind, but mind is static

unless put in motion. God created the world but he

endowed man with a mind and the capacity to direct energy,

by the power of the mind through thought. The spiritual

Master Oamraan Michael Aiivanhov tells us: 'When mankind

begin to use their mind consciously and take command of

their instincts, when they begin to purify and add the spiritual

element to that level of being, then they become powerful

factors capable of changing their destiny.'

The mind is a complex and a wondrous tool and like

everything else it can be used or misused. It can be used for

simple unimportant tasks or it can be used intelligently. It

can be passive and just store the messages that our five

senses supply, the data of what we see, hear, taste, touch

and feel. Our emotional perceptions and thoughts supply

the rest of the data about our external and internal reality.

Mind can also be active, it can interpret and attract and

create. It can discriminate between various qualities of

information received, it chooses what is important and

discards what is unimportant. It has the power to

discriminate. You are free to create your own picture of

reality and to choose your perceptions. You are free to

choose what you want to believe or disbelieve. Knowledge

for the mind, like food for the body, is intended to feed and

help to growth, but it requires to be well digested and the

more thoroughly and slowly this process is carried out, the

better both for body and mind. Most people are unaware of

and, therefore, do not exercise this ability. They accept

everything as it is presented to them, and become slaves of

their environments. Each one of us has the same power to

perceive, to experience and to learn. What we learn differs,

our perceptions differ, and our applications of our powers

differ. If we change our ideas, we change our actions.

Consciousness can be studied and the best thing we can

do is to begin with studying our own consciousness. Our

conceptual reality is a result of our ongoing method of

thinking. It is through our thinking that we influence

consciousness and our consciousness creates our reality.

The key is to understand the two major components of our

mind, the conscious and the subconscious. The value of the

subconscious is enormous, it inspires us, it warms us, it

furnishes us with names, facts and scenes from the

storehouse of memory. It directs our thoughts, tastes and

accomplishes tasks so intricate that no conscious mind,

even if it had the power, has the capacity for them. The

subconscious mind never sleeps, never rests any more

than does your heart or your blood. Stating specific things to

the subconscious mind to be accomplished, forces are set

in operation that lead to the result desired. All of this is

governed by a natural universal law known as The Law of

Attraction.

We are related to the world without by the objective mind.

The brain is the organ of this mind and the cerebrospinal

system of nerves puts us in conscious communication with

every part of the body. This system of nerves responds to

every sensation we perceive with our five senses. We are

related to the world within by the subconscious mind. The

sympathetic system of nerves presides over all subjective

sensations such as love, joy, imagination, fear, hate,

respiration and all other subconscious phenomena. It is

through the subconscious mind that we are connected to

the universal mind. When we can bring the objective and the

subjective minds into conscious cooperation thereby

coordinating the finite and the infinite, we can then control

our life from within. The Zen Master Thuong Chieu wrote: 'If

the practitioner knows his own mind clearly he will obtain

results with little effort. But if he does not know anything

about his own mind, all of his efforts will be wasted.'

Quantum physics has shown that matter is simply a certain

vibratory rate of energy. Matter is attracted to other matter

and we call this the 'Law of Gravity'. All energies therefore

will gravitate to other energies of the same or similar

vibratory rates. All beliefs thoughts especially when they are

accompanied by strong emotional currents vibrate at a

certain frequency of energy. And so all people, events and

ideas that vibrate harmoniously will gravitate to each other.

Actions do not produce themselves. When we can see that

and understand it, we can see that law does not operate

itself. It is we that cause actions and experience their

reactions. It is we who set up causes and feel their effects.

There is no action unless there is a being to make it and to

feel its effects. This law rules on every plane of being and

every being of every grade is under this law. We never act

alone, we always act on and in connection with others,

affecting them for good or evil and we get the necessary

reactions from the causes set in motion by ourselves. This

presents to us the idea of absolute justice for under such a

conception of law each being exactly gets what he set in

motion.

We are told that the student of 'Raja Yoga' or mental

training, has to realize that the mind is intended to be an

organ of perception. The process to be followed is first to

gain right control of the thinking principle. Second is to

stabilize the mind so that it can be used as an organ of

vision, a sixth sense, and the synthesis of all the other five

senses. This will result with correct knowledge and the right

use of the perceiving faculty, so that the new field of

knowledge which is now contacted is seen as it is. That

which is perceived is rightly interpreted, through the

subsequent assent of intuition and reason. Right

transmission to the physical brain of that which has been

perceived, the testimony of the sixth sense is correctly

interpreted, and the evidence as transmitted with occult

accuracy. Result is correct reaction of the physical brain to

the transmitted knowledge.

The entire Raja Yoga, is based upon an understanding of

the nature, purpose and function of the mind. The ability of

the mind to attract, is also under your control. You can chose

your beliefs and thoughts and information will be attracted to

support them. In other words you think success, you attract

success. You think doubt, or fear and you attract failure. You

think wealth and you attract wealth. You think health and you

attract health. You think ill health and you attract ill health.

You think love and you attract love. This is the reason for

repeating positive affirmations to yourself. Through the

repetition of affirmations you can influence and reprogram

your subconscious. Your mind has the ability to create

information and therefore to create circumstances. Many

people still do not understand the importance for the use of

affirmations. The idea is that as you repeat the affirmations

to yourself, your thought through your concentration, is

occupied with that particular affirmation and, therefore,

cannot fall into the trap of a negative thought. In time the

positive affirmation which you are repeating consciously, will

get impregnated into the subconscious pushing out and

replacing the old habit of the negative thought.

If for example you have a financial problem, the more you

worry and think about your problem, the worse your problem

will become. The reason is because you are adding fuel to

the fire, by feeding the problem more energy to keep it alive.

When you, however, ignore it, and concentrate on imagining

money flowing in to you, having trust in the abundance of the

universe and in your mind see yourself doing better,

eventually the problem will turn around. At the same time, it

is important that you engage yourself to do whatever is

within your power to do, in order to help the situation on the

physical level. Remember the saying 'God help those who

help themselves'. If you remember that thoughts are energy

vibrations and if you do not feed the negative with more

energy, eventually it will disappear because you have

unplugged the source, the fuel to keep it alive.

This process works for everything. To know your mind,

observe and recognize everything about it. To the untrained

mind, also known as concrete or lower mind and the myopic

consciousness, life is a startlingly endless succession of

the minute of non essentials. The lower mind loves

exactness and definiteness. Its chief characteristic action is

in discrimination and in assessing relative values. It tends

to analyze and separate, to break down and

compartmentalize, to categorize all that it perceives, to rank

its preferences and to judge and criticize. The small minded

intellectual sorts everything out as wise or foolish, good or

bad, useful or non useful. This attitude has been typical of

humanity in the Piscean age. It gets stuck in the little

unnecessary details and is incapable of a wider view of life.

The Buddha warned us that the untrained mind is a slayer

of the truth.

The universal mind, is the all pervading undistributed

Creative Power. It is your choice to tap into this Infinite

Power. It is in abundance as everything else in the universe.

You are the Master of your thoughts and actions. You are the

Master of your life and what happens to you. Thoughts are

energy and energy follows thought. If you spend your time

thinking and living in the past, plotting revenge, being

unhappy or angry, or feeling sorry for yourself and blaming

others for your problems, or day dreaming about a future,

then you are not only wasting energy but your thoughts

cannot possibly attract anything good to you. Thoughts

attract other thoughts that are comparable to them in

accordance with the Law of Attraction. Through

concentration you can train your mind to influence and

change your thought patterns. Even Winnie the Poof has

some insight for us: 'Down through the centuries, man has

developed a mind that separates him from the world of

reality, the world of a natural laws. This mind tries too hard,

wears itself out, and ends up weak and sloppy. Such a

mind, even of a high intelligence, is inefficient. It goes here

and there, backwards and forwards, and fails to concentrate

on what it's doing at the moment. It drives down the street in

a fast moving car and think it's at the store, going over a

grocery list. Then it wonders why accidents occur.'

The secret of power is a perfect understanding of our

relationship to the Universal Mind. 'Thinking' is dealing with

the magical power of thought and consciousness. When

you begin to perceive that the essence of the universe is

within you - you begin to feel the inner power and you begin

to do things. It is the fuel which fires the imagination, the fuel

which lights the torch of inspiration. It gives vitality to your

thoughts which enable you to connect with all the invisible of

the universe. Experiencing this within you, you are able to

plan fearlessly and to execute masterfully.

In the west much emphasis is laid on the intellect which is

important, except that there is a great danger, as there is in

all things, when the golden middle line is crossed. The

danger is having an over developed intellect. Often an over

developed intellect is mistaken for intelligence. Intellect is

acquired knowledge from outside sources. It is using the

brain, it is ability, it is genius, it is propensity but it is also

most definitely partiality. In contrast Intelligence is reason,

understanding, sense, penetration, mentality, distinction,

discrimination and refinement. In other words intelligence

goes a step further and deeper than intellect, it goes into

reason and understanding. This we reach when we

combine a harmony of intellect and love, the heart aspect.

Or intellect with spirit. The knowledge is taken intellectually

and reflected on an inner deeper level bringing the heart

love aspect into it in order to shed a different light upon it, to

make visible other deeper aspects, giving a wider and more

holistic view.

With an overdeveloped intellect the heart aspect is not

included. Everything happens in the head area, it gives only

a partial view of the whole. No deep thought or reflection is

exercised any more, and facts are accepted and stated as

read or taken from an external material source. Anything

else that does not fit in is flatly rejected. An intellect has no

compassion nor deeper understanding that penetrates

through the physical and the obvious. The inner balance

and harmony is lost when one has an over inflated intellect.

Intelligence, in comparison, is based on deep reflection with

an open mind and a compassionate heart. Intelligence

embraces versus an over developed intellect that

separates. The danger in an over developed intellect is that

it can block the mind, the heart and the intuition and what

more in its rigidity can lead to mental illness.

Here is a beautiful example given to us by Swami

Vivekanda from Inana Yoga, the Yoga of Knowledge, to give

us a simple and clear picture to make us understand, the

difference. Picture this: 'A chariot (the physical body), the

charioteer (the mind), the rider (the Inner Self), the reigns

(the intellect) and the horses (the five senses). Only the

charioteer can communicate with the rider, i.e. the Mind with

the Inner Self. When the horses are well trained, and the

reigns strong and kept well in the hands of the charioteer,

the rider reaches the goal set. But when the horses are not

controlled, and the reigns too weak and not well managed,

then the horses run wild and lead all including the rider to

destruction.' This is the reason for self development and

mind training. The goal through the journey of life, is to

develop and to refine the Inner Self. The self is on the plane

of intuition. A developed mind is necessary in order to

establish communication with the self within, the source of

all things, and to bring out the Omnipresent in you. That is

your power. Mind is synonymous with understanding.

Ouspensky tells us another important truth: 'You can

understand other people only as much as you can

understand yourself and only on the level of your own being'.

Mind consciousness is important to understand oneself.

Margo Kirtikar Ph.D.

August 2000

References

The Psychology of Man's possible Evolution by P.D.

Ouspensky

The Miracle of Mindfulness by Thich Nhat Hanh.

The Power of the Mind by Master Oamraan Michael

Aiivanhov

The Mind and Its Functions by Gesche Rabten

The Tao of Winnie the Pooh by Benjamin Hoff.

Visions Unusual by Margo Kirtikar Ph.D.

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Margo Kirtikar is founder and creator of Visions Unusual Zurich 1995. She has lived, studied and worked in the Middle East, Europe and the United States. She is an avid believer in continued adult education, self-growth, self transformation, fine tuning of the personality and the refinement and the soul. As an entrepreneur, she pursued a career in international business for over 25 years and raised a family. In 1991 she began her new career as coach, helping clients through counseling, transpersonal psychology and spiritual healing. Margo has a Ph.D. in the philosophy of Metaphysics. She also has a BA in Business and Economics, degrees in Leadership, Organizational Management, Banking, Psychology and Eastern healing techniques both Indian and Chinese. Her background includes Energy healing, Acupressure, Huna healing, Sufism mysticism, Raja Yoga or the mental kingly yoga, meditation and breathing therapy. Margo travels to lecture, gives workshops and coaches individuals. visionsunusual.com visionsunusual.com