Saturday, February 15, 2014

It All Starts With Practicing the Yoga Positions

When you start with yoga, the amount of different kinds of yoga positions can seem overwhelming. When you are practicing yoga for a longer time, you will notice that the positions flow together in a way that feels right and logical, this flow is sometimes also called vinyasa.

In the beginning you will be busy learning the basic sequences and how the positions feel and should feel. You need to learn what to do and how to breath and when to breath. And gradually you will improve and be able to do the positions properly and watch the effects in your body and mind. This is the time when you are ready for more advanced yoga positions.

It is important to practice and train yourself even at a basic level, you can use both the standing and the seated sequences. You need to get yourself to a point that you do not have to think about how you need to do the positions and what comes next in the sequence. The "exercises" need to be done almost automatic, this way you can focus on the effect's in your body and mind.

We will make a small overview of different kind of sequences that you can use, but for more details we advise you to take yoga classes, and if there are no yoga classes in your neighborhood there are also online yoga classes.

Different kind of sequences

1) Warm-up sequences - these need to include yoga positions for the shoulders, neck and back but should include some for the whole body

2) Basic sequences - these are the ones for the beginner, the new yogi, and when you do get more experienced these are the sequences that you will return to time and time again. These are just the very basic positions both standing and seated, short and simple most of the time ending with some calming exercises.

3) Basic plus sequences - these are a bit more advanced yoga positions for people who are somewhat more experienced, you can use the basic sequences and add challenge and length to the already established flow. The sun salutations can also be added at this point of practicing yoga.

The basic plus sequences invite more challenge. They add more vigorous, complex, and long yoga positions and flows.

4) Advanced sequences - most of them are designed for a special purpose for example to strengthen the back, regulate emotions or enhance concentration.

Yoga positions for a special purpose

The special advanced yoga positions can be used to:

- help regulate emotions

- reduce depression, sadness, and grief

- invigorate the mind and promote concentration and focus

- problems with infertility, sciatica, menopause, heart/lungs/chest, and much more.

The classical sun salutation

This exercise is often referred to as the core of hatha yoga practice, the Sun Salutation is a classic among yogi. It warms the body and gives it energy it is traditionally practiced at sunrise. Lesser known are the half sun salutation and the moon salutation. The moon salutation is often done at the end of a day and is calming peaceful and cooling, there are more stretches is this sequence. But there are many more variations which combine powerful exercises and will vary in intensity.








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How to Get a Flat Stomach Without Crunches

Many people get down on the floor and crunch away for an hour or so. They hope the crunches will flatten their stomach. Unfortunately, crunches do not work that well. You are only moving back and forth and not really strengthening your core.

To get your "middle" in shape, review your diet. If you are eating too many carbs, these will pack on the pounds. Most foods are loaded with salt and sugar. Avoid excess salt and sugar by putting the salt shaker away. Using a sugar substitute is one way to "wean" yourself off of sugar. However, if you must have "sugar" look for sugar substitutes that are organic or natural.

Flatten Your Stomach with These Moves

1. Cardio exercises: running, biking, hiking, and walking.

2. Dancing.

3. Pilates.

4. Weight Training.

5. Yoga.

6. Hold a medicine ball and "twist" your middle from side to side.

To get your middle into shape, alternate weight training and cardiovascular exercise. These exercises will "rev up" your metabolism which will help you to burn fat. You will lose your middle in no time. 

Stomach Flattening Food Suggestions

1. Avoid salt.

2. Do not buy foods labeled as "low carb" or "sugar free."

3. Limit your carb intake.

4. Eat cooked vegetables versus raw.

Make sure you stay hydrated when you work out.  In fact, it's best to eat a small meal BEFORE you work out.  You may want to opt for a protein shake that will keep you energized while you exercise.  Remember that your body needs fuel without it, you will not BURN a lot of calories.  The goal is to lose weight, keep it off, and stick with your weight loss program.

Standard crunches are becoming outdated. Today, it's about getting an all over body workout. Test different exercises and see what works for your body. Remember, all bodies are not the same. A workout system that may work for you may not work for someone else.

If you are unsure of how to get your abs into shape, hire a fitness coach. You could hire a coach for a day or two or even one week. Let them help you design a workout system for your body. They will be able to show you how to properly do the moves that will help you "blast" your belly into shape.

Finally, do not waste your money on "ab machines." In order to lose excess fat from your middle, you must get an "all-over body" workout. Complement this with foods that are right for your body, and you have a successful formula for shaping your middle!








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Top 10 Profound Health Benefits of Yoga

Yoga is currently taking its final exam. Even though this science dates back many thousands of years, it has only recently come to the West. This is where Yoga is being empirically tested. The Western mind demands results and evidence, if none are produced, the system does not survive. This is a valuable approach and Yoga is currently being put though the rigors of this process. So far Yoga is passing with flying colors. Don't get me wrong, its not that the East did not expect that, its just that this approach filters out the fraudulent and frivolous methodologies, which might otherwise survive simply because of superstition and fear, and the East is just as happy that this is being done as the West. This scrutinizing process results in separating the stones from the diamonds and the diamond that is Yoga is starting to shine though bright and clear.

Over the last three to four decades a great deal of research has been done by the medical community and they now, more and more, recognize the health benefits of Yoga. Below, I will highlight the top 10 health benefits that Yoga bestows and I hope it will inspire all of you to take up this wonderful practice is some capacity and reap the rich rewards as well.

The health benefits have been divided into 3 categories. The Physical Health Benefits of Yoga, Emotional Health Benefits of Yoga and the Mental Health Benefits of Yoga. A short explanation is given along with each benefit to help you understand better the mechanisms that Yoga employs to bestow it.

Physical Health Benefits of Yoga:

1. Energy: Yoga exercises, breath control training (pranayama) and use of yoga body locks (bandhas) all work to activate and balance your energy pathways, giving you the vitality and power you need to maximize your potential.

2. Strength: By strength here we don't just mean physical muscular strength, although that will benefit greatly as well due to the steady holding of yoga poses and the exercises that yoga incorporates, but also the strength of your internal physiological systems. Strength of your immune system, nervous system, digestive system, respiratory system, circulatory system, reproductive system, etc.

3. Healing: The power of Yoga to heal ailments and cure diseases is becoming more and more an integral part of mainstream medical practice and treatment methods. This ability of Yoga to heal also promotes longevity.

4. Flexibility: Yoga postures (asanas) are perhaps the best type of exercises you can do to improve flexibility. Flexibility is essential for avoiding injuries as well as for the health of the joints, tendons and muscles.

Emotional Health Benefits of Yoga:

5. Peace: Yoga meditations and practice methodology promotes a greater awareness and appreciation of the present moment, which calms the mind and allows the peace deep within to surface.

6. Joy: With the maturing of a Yoga practice, the beauty and depth of life become more apparent and the spontaneous joy of existence emerges.

7. Compassion: Yoga values and philosophy, along with the practice of yoga meditations, dissolves one's ego-centric reality, thus developing other mindedness, thoughtfulness, generosity and compassion.

Mental Health Benefits of Yoga:

8. Brain Development: Yoga breathing exercises and yoga meditations develop parts of the brain that are normally dormant. Once these parts are activated the power of intuition, as well as other latent powers are unleashed. In addition as the brain develops so does your intelligence and clarity of thoughts.

9. Concentration: The requirement of many Yoga meditations to keep the mind focused on a single object or mantra (sound vibrations), helps to dramatically increase your power of concentration and focused attention.

10. Awareness: Yoga can simply be called the Science of Awareness. This is its primary purpose. To refine and increase awareness so that you can penetrate the veil of the ordinary dualistic mind and encounter your Divine Nature within.








Anmol Mehta is a Kundalini Yoga Teacher, Zen Expert and creator of profound meditation and yoga programs. These anmolmehta.com/blog/classes-online FREE Online Meditation and Kundalini Yoga Programs are available at anmolmehta.com Mastery of Meditation, Chakra Yoga and Zen. You will also find a wealth of insightful articles at the anmolmehta.com/blog Mastery of Meditation, Kundalini Yoga and Zen Blog, all geared to help you achieve your highest potential.

This article is available for reprint on your website and/or newsletter, provided it is not changed and you include the author?s signature.

Training Barefoot - Why All The Fuss?

What Is Barefoot Training?

Barefoot training?has become?increasingly popular in the fitness community.? Like it sounds, barefoot training is simply that; training without shoes.? If you haven't heard of Vibrams, than you must not be?that interested in barefoot training.? The Vibram shoe?is designed?to simulate a barefoot running experience, while at the same time protecting you from the little dangers of the road, like stones, nails and gum I guess.? These quasi shoes basically fit your foot like a glove would fit your hand, equipped with toe grooves and all.?? The sales of this product have been hot this past year, and?won't be slowing anytime soon.?

What Are The Advantages Of Barefoot Training?

New research has shown that barefoot populations have a lower incidence of leg injury, and studies have estimated that with the average shoe you are losing 4% of energy transferred compared to?running barefoot.[1)While it is not commonplace for competitive athletes to race without shoes, you may see this happen in the near future.? Obviously there are some reservations to do so, as running barefoot does pose some risk, like puncture wounds and over training inflammation.? But how can the average person use barefoot training to their advantage.

Do you ever?wonder why yoga and many martial arts are practiced?barefoot?? In martial arts and yoga balance is extremely important.? To generate the force and velocity for some of the kicks required in mauy thai, or?taekwondo?you need to have great ankle and lower leg stability.? So, why go barefoot? The easy answer is increased proprioception (knowing where your body or body parts are in space, essentially "feel").? This is the key to increasing stability and precision of movement in any body part.? When you walk or run with shoes, your brain has to calculate not only where your foot is in space, but also where your foot is within your shoes, which is difficult to do, and according to research increases your chance of injury.?

Imagine trying to tie your shoes laces with thick winter gloves on.? If you have done this before you probably know what I mean.? It is much more simple to accomplish when your bare hands can touch the lace.? Taking the gloves off?improves sensory perception and creates more dialogue between the brain and your fingers which increases the spatial awareness of your fingers and improves your proprioception.? The same effects can occur when you train barefoot.

Incorporating barefoot training into your exercise program will be fun, challenging and rewarding.? Just use common sense when training barefoot for the first time!?

[1] Warburton, Michael Barefoot Running Sportscience 5(3), sportsci.org/jour/0103/mw.htm, 2001








Jordan Figueiredo is a physical education teacher in Ontario, Canada and is a dedicated husband, and coach. Jordan has recently lost 40lbs after years of struggling to maintain a healthy weight. While teaching and coaching consume most of his time, he has created thehealthyteacher.com to share his weight loss journey and explore important ideas for people interested in creating their best body, while still maintaining a balanced life.

thehealthyteacher.com thehealthyteacher.com/

Reaching For The Fit Kid Within

Remember when you were little and you "exercised" because it was fun? You never thought about how many calories you were burning in ballet class or how high you were getting your heart rate in the heat of a soccer game. That was never the point.

Now that you're out of grade school, exercise means something different. It's that thing you squeeze in after work or before dinner, feel guilty about skipping and therefore adding even more stress to your life. Somehow, the elliptical trainer or the treadmill doesn't inspire the anticipation and joy that the swimming pool once did.

So how do you reconnect with that long-lost sense of play? Going back to the activities you love. Just because you're an adult doesn't mean you can't do the things you enjoyed as a kid. After all, studies show that if you love the physical activity you're doing, you're likely to do it more often and for a longer period of time than if you don't. That's why I recommend getting in touch with your younger, fitter self as a way to recharge and reenergize yourself; I call it "Reaching for the Fit Kid Within". I ask people what they enjoyed during their childhood, early teen years and high school. Then I ask them if they would consider doing that again.

Starting with a 5 minutes meditation that would facilitate the connection between mind, body and soul, allowing yourself to reach within and accept the playful kid that you are.

Follow with 30 minutes high energy, fun drills and exercises that you use to enjoy when you were a kid. You can even involve your kids; they'll guide you, allow to be yourself, and allow them be the kids they are. I personally play soccer or simply chase my kids around the backyard. There is no limit to what we can actually do.

Finishing with a 5 minutes stretching program and cooling down with a 5 minutes relaxation techniques to come back to our adult world.








Nordine Zouareg [nordinezouareg.com] is a former Mr. Universe, an International Fitness Coach, Speaker and Author of the book Mind Over Body [nordinezouareg.com]: The Key to Lasting Weight Loss Is All In Your Head.

Approaching Metaphysics Part 1

Before one approaches seriously the study of metaphysics, magick, the occult, or mysticism, it is appropriate that one prepares oneself on all levels: mentally, emotionally, physically and spiritually. It is of vital importance that the student be psychologically prepared for the reception of Cosmic truths; for without adequate preparation, without the required purity, the right attitude and the right motive, one simply deludes or sidetracks oneself from all that which is essential in occult study to those phenomena and teachings that are unessential, delusive, and misleading; to phenomena that simply strengthen one's hold in a world of illusion, glamour, pride and ego; aside from this, should one attempt occult work without due preparation one exposes oneself to certain dangers which are far-reaching. Without adequate preparation the student would abuse and misuse occult, spiritual teachings and powers.

The karmic consequences of this abuse may stall or cause stagnation in one's spiritual evolution for countless incarnations. Basically, religion without the theological dogmas, is an appropriate basis for the study of metaphysics. Students of metaphysics are advised to deepen their religious activities by engaging in personal study of their scriptures or holy book without relying on the usual channels or interpreters for clarification. This is to preserve one's bicameral mind from external influence and dependency on "authority figures" that may be damaging to the psyche in the long run.

Purity, sincerity, humility, and a selfless motive which seeks to serve one's fellow men are qualities to possess or develop when requesting from, or studying the teachings of a spiritual/ metaphysical teacher, or even when embarking on our own by studying books on the occult. These qualities or virtues are our safeguard. They protect us from negative forces which affect our mental and emotional stability.

One of the keys to preparation is to eliminate the false ego from our thinking and centeredness. Think from the Christ level. Think the thoughts of Jesus, Muhammad-the Prophet, Krishna, Lao Tze, or Buddha. What do you think these avatars and prophets of God think constantly of? They think of God, Truth, Beauty, and Goodness. Therefore we advise each student to do likewise. Thinking abstract thoughts, divine thoughts, spiritual thoughts, and holy thoughts raises the vibrations of the physical, etheric, astral and mental bodies. This facilitates metaphysical and spiritual development so needed by the human race. It improves the quality of humanity.

One of the problems which poses as an obstacle to occult and metaphysical study is that of the crystallized mind. As a preparation, the first step that has to be undertaken by the student of metaphysics and the occult is to temporary put away all previous concepts and beliefs regarding them. There are many false beliefs and superstition concerning the occult perpetuated by ignorant individuals, by psychics of a low caliber, by secular education, and even by religion, that we have to cast all of those beliefs aside and prepare our minds to really think and use our reason and intuition. Even if we had learnt metaphysics or branches of it previously from genuine teachers, it is still required of us to shelve them aside when we begin our apprenticeship under a new tutor.

Our minds should be open and receptive to the teachings of the higher worlds, but if our minds are closed and crystallized, we fail to register the truths concealed in occult and metaphysical teachings regarding the laws of the cosmos, the higher worlds, the principles of mind and one's psychic nature. If the teachings of any metaphysical system or teacher (including this writer) contradict your personal notions and feelings and you have trouble accepting them, simply shelve them aside for the time being and consider them again at a later date when you have acquired more experiences and knowledge. Realize, however, that most of the time opinions and beliefs do not reflect Truth. We teach what we personally know or what others personally know. We do not proselytize or impose our words upon others against their will. We are happy to give to others the teachings of the Spiritual Masters should they be receptive and just as happy not to give should they be non-receptive. We can lead a horse to a drinking trough but we are unable to make it drink.

Granted, that information concerning the occult the tyro or neophyte often has to regard as hypothesis, or working theories, but in time the student is given methods for investigating and proving to himself the verities of metaphysical truths and the realities of the higher worlds.

We seek knowledge, wisdom, and experience--not mere beliefs. For the student of Nature's mysteries, beliefs will not do. Beliefs are blatant expressions of one's ignorance, for if one knows, why is there a need for beliefs? If one should say that one believes in the existence of something, one implies in that statement that one does not really know if that something exists. Belief and knowledge are poles apart.

In spiritual and occult training one invokes intense energies, powers and forces emanating from the spiritual worlds. These energies flow into the whole microcosm even down to the physical level. Should the physical body and its force-field vibrate at a very low level because of the presence of impurities, toxins, and negative forces, the nervous and energy systems of the physical and etheric bodies would explode and rupture during the influx of those higher energies. This is one reason why one embarks upon the Path of Purification prior to engaging in advance occult work.

The Master's Advice

In days gone by, when a student approached a spiritual or occult master for instructions, the master would say "empty your cup." The master illustrates the purpose of this by pouring fresh tea into a cup already filled to the brim with the liquid. The tea would naturally overflow. "Likewise," the master would say, "will the teachings I fill your mind be rejected by all of your previous thoughts and false beliefs. Therefore, empty your cup." Which means, in other words, "empty your mind of previous ideas and conceptions." Most people are disinclined to accepting new ideas. They dislike change, and yet we must change towards a positive direction if we are to progress. There is a senseless fear and laziness in most people in operating their brain faculties such as using their mind to reason. Our minds must be open and flexible, yet putting all new ideas to the test where possible before accepting them. We must strive to see the logic and rationality in concepts, if any, that are new to us. In other words, we must think! It would not hurt to be critical in a positive and constructive sense of novel ideas or even religious ideas if we believe that our criticism is valid. Although the mind is limited, it has its purpose and we should not shirk from using it.

It is an important requirement for the occult student not to form any false ideas concerning himself and lower his self-esteem. He should not limit his mind and divine expression by saying "I can't do this," "I can't do that." One never knows what one can do until one tries. This applies to all branches of learning and study. Often we hear people say "nobody's perfect," and they use this as an excuse not to improve their morality, their character, their minds or even their social standing. If one approaches the study of metaphysics and the occult in this manner, one is bound to fail. Metaphysics is hard work, and those who are not interested in work should leave metaphysics alone. Metaphysical truths awaken a person from self-complacency and the slumber of mortal errors. The student of metaphysics should be prepared for this and not rebel when it occurs. When you come to the point where you can think of nothing but metaphysics in your everyday activities, you shall succeed in being a metaphysician. Metaphysics has to be incorporated into one's life 24 hours a day.

Studying the occult and metaphysics requires great perseverance, endurance, patience, and fortitude. It even requires a certain degree of intelligence. Note that we do not say education or intellect, for the educated mind and intellect at times can be more of a hindrance than an asset. Unless our mind is receptive and open to modify previous findings or concepts expounded by science or religion which from the point of view of metaphysics are erroneous, one would simply fail in metaphysical study and the probing of Nature's higher laws. The intellect, as the result of education is simply the building blocks that we accumulate, whereas intelligence is the conscious directive power that builds an edifice out of those blocks. Being educated implies gathering data and information that may or may not be true or even relevant to one's life. We should seek the sort of knowledge that is applicable to our everyday lives with its countless challenges and problems. Overcoming human problems is mastership. Intelligence is a necessary attribute to comprehending metaphysical principles. You need not be concerned of any lack of intelligence, however, for metaphysical practices itself raises one's I.Q., E.Q., and S.Q.

Some occultists, metaphysicians, and mystics have declared that it is much easier acquiring an academic degree than getting fruitful results from occult study. This is indeed true, for occult study requires unfolding the inner senses to register higher vibrations and the various phenomena of the higher dimensions, and this takes much time and energy for practice and training. The purpose of metaphysical study is to make each and every one torchbearers of Truth. Work for Truth, live in Truth, promote Truth and it is guaranteed that you will evolve into God's Light. However, seek no reward.

Metaphysical development requires time, patience, perseverance and great concentration--the type of concentration not normally possessed by the average person. This training of psychic and metaphysical faculties may take a whole life time for its perfect functioning and control. We should not be daunted by this, however. The Master Jesus said, "In patience possess ye your soul," and this each student of metaphysics must be conscientious of. The student must have patience and possess his or her soul and not allow the Dark forces to possess it. In metaphysics we learn to direct our lower self, if we do not do this, negative beings will.

It is expedient that the student remove religious and any form of prejudice from his mind and heart. At times teachers of metaphysics may refer to the text of one religion in preference to another to illustrate or substantiate certain metaphysical concepts. This they do, not because of their personal background and not because of any animosity toward the other religions, but because of convenience sake. We know that the essence of all religions is Truth itself. Metaphysicians, therefore, teach and refer to the Truth in all religions whenever possible. This brings up another subject to mind: fanaticism. Fanaticism is not to be tolerated, not in metaphysics, not in religion, not in any human endeavor whatsoever. Fanaticism simply indicates a blind belief in principles and opinions, most of which may be dubious as to their validity. Fanaticism is separatistic, narrow-minded and destructive, and should be avoided. It breaks up unity by creating divisions and schisms. It is the very antithesis of the spiritual precept: "unity in diversity." The motto of the Dark forces will always be "divide and conquer."

Man is a microcosm of the macrocosm. In religious terms, man is a reflection of God, for he/she was made in God's image. Since God is perfect, man likewise, in a spiritual sense, is perfect. Man carries the seeds of perfection within him. He only needs to unfold this divine seed of perfection lying dormant within him. When this is done all things become possible to man. In order to nurture these divine seeds, one must overcome inertia and work with the evolutionary forces of Nature.

The Motive of Study

One of the first few things that a student of metaphysic has to do is to introspect and analyze as to the motive for approaching metaphysical study. Why does one want to study metaphysics, its branches, and its various arts such as magick, mysticism, esotericism, psychometry, dowsing, or telepathy? For what reason? For what motive? Is it simply to gain advantage over another, for power over others? Or is it simply to acquire name and fame or the riches that it will produce? Approaching metaphysics with such motives would retard one's spiritual growth and is not condoned by any spiritual teacher of worth. A true and noble motive would be to serve God and humanity in spiritualizing this physical world, in manifesting Heaven on Earth, where Truth, Justice, Righteousness, Love, Peace and Goodwill between men prevails. Should your motive be negative, you are advised to transform it now. Do not deceive yourself as to your motive.

Another thing that we must not do, is to steal the secrets of heaven or gain entry into it by force, meaning that we should not force our occult growth by engaging in dubious exercises obtained through sources with no real integrity or authority to transmitting them and hoping for an instant development with their application. Should occult abilities be "instantly" procured, it would not be permanent and would result in adverse effects in most cases. We all know the low quality of plants cultivated in greenhouses as compared to the cultivation done underneath Nature's roof. It is the same with metaphysical growth. Heaven is not willing to release her secrets to the profane, and if by chance any of us acquire her secrets and apply them without the proper motive and purity, we unknowingly curse ourselves. The scriptures say that God is not mocked. This is a symbolic way of saying that the Law of Karma is operative and no one is able to avoid its influence.

The student should be aware that there are false Gurus in the metaphysical field. Every student should be wary and cautious in accepting what they have to teach, for though what they teach be sweet to the mouth, their effects may be bitter to the stomach. These Gurus have no sense of responsibility, and they control and manipulate the minds of their followers for their own nefarious reasons. They create a morbid dependency on the part of the student.

Without the adequate and correct preparation through the Path of Purification, although one may unfold in a psychic manner, if accepted and trained by a "Guru," one would limit one's psychic development and stagnate in one's spiritual evolution. The higher occult and mystical abilities requires that one be spiritually developed, and this cannot be attained without the necessary purification of the microcosm.

Spiritual Masters of the occult and metaphysics are wary and watchful of students with impure motives. It is not unusual for Spiritual Masters to reject applicants for study or to put them through certain tests, or to give them some advise and told to return at a later date, perhaps a week, or a year later. Just because a student is anxious to study the occult does not imply that he is ready for it or that he should be accepted by a Spiritual Master or Adept. Acceptance by a Spiritual Master and the initiations that he has to offer requires sincerity of motive and more besides. The false Guru may perhaps accept such a student for personal reasons--for fame, name, glory or wealth. The true Guru, however, never consider these things as criteria for accepting students, although he may work in strange ways that sometimes seem amoral or irrational in order to test candidates. An occult axiom states that, "When the student is ready, the master appears." The advise here is to make oneself ready through proper preparation and not sit and wait and twiddle one's thumbs. The master in this axiom may refer to a spiritual being, one's personal spiritual guide or guardian, or even to a metaphysical school.

It should be known that the metaphysical path is a strenuous one requiring every minute of the day. One does not engage in metaphysics at certain spare moments available. One must make time for the study and practice of metaphysics. Reduce unnecessary socializing and reduce watching TV and movies to a bare minimum; preferable not at all wasting time on them. This may result in some conflict between your friends and relatives as you settle-in to your new metaphysical routine, but consider this: what is more important, their egoistic and personal gratification and demands or your study of Truth with its eternal worth and its spiritual application in the affairs of men? It is up to you to decide; however, if results are not forthcoming from your practice because of your lack of application, you have no one to blame but yourself. One piece of advice: you may drop-out from metaphysical study but never drop-out from life, for it may be that your real metaphysical teacher and lesson is life itself. Accept whatever life brings and learn from it; otherwise, seek to change it using your God-given creative powers.

The Contemplation of Life and Death

Perhaps one of the things that a novice of metaphysics is told to do at the very outset by a true metaphysical or spiritual teacher is to contemplate the meaning of death and the opportunity that life offers. This dual theme is a healthy, sane, and balanced contemplation that when analyzed individually tends to produce an unhealthy pessimistic or overly hopeful attitude. How does one begin this contemplation? By reflecting on the following: first of all realize that we are all heading toward physical death, This might seem discouraging nevertheless is a true statement that cannot be contradicted. With every second, with every breath that we take we approach closer to our grave. Nature guarantees us nothing in life but our coming demise. This is her promise. We do not know when we will leave the physical body permanently. It may be the next hour, today or tomorrow, but leave it we shall. From these musings questions would arise: "What then is the meaning of life?" What is the purpose of life?" Shall we say as the materialists would say, "let us eat, drink, and be merry, for tomorrow we die"? What sort of a philosophy is that when our query remains unanswered? It would be preferable to say "let us study the purpose and meaning of life for we know not when we will pass away and God's purpose for us here may not be carried-out if we spend our time on frivolous matters."

Contemplating further, we will realize one major thing, and that life here is an opportunity. Opportunity for what? An opportunity to grow, to become, and to be. Heraclitus, the philosopher of ancient Greece said that everything is becoming. This is the Law of Change. From our metaphysical point of view, we understand that he was referring to the Law of Evolution.

Copyright © 2006 Luxamore








Luxamore
Metaphysical teacher, counseler, healer and merchant of occult/magickal items of Indonesia.
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Friday, February 14, 2014

The Blissful Body of the Yogi(ni) - Yidam Practice & Yoga Asana

Khenpo Tsultrim Gyamtso Rinpoche, a Tibetan yogi often compared to the great Milarepa, when addressing the issue of Yidam practice within the Vajrayana vehicle of Tibetan Buddhism, has said: It is the blissful body of the yogi or yogini that is the true Deity. So what might this mean? And how, if at all, is it (or could it be) related to the practice of Yoga asana? Let's explore ...

Yidam practice unfolds in two stages: (1) The Generation or Creation Stage, in which the specific deity that one is working with is created, i.e. given a "form" within the imagination of the practitioner; and (2) The Completion Stage, in which that created form of the deity is dissolved: resolved into emptiness, and (its residue, its true intelligence) light/radiance. The practice also, over time, evolves from one in which the deity is merely a conceptual projection, to one in which the "natural deity" appears, non-conceptually, before the practitioner, as a visible aspect of his/her own radiance.

Yidam practice as a whole is based, in large part, upon a productive use of the imagination. It takes that capacity (and strong tendency) most of us have to make mental pictures, and uses this as a tool to align us with, open us to, a reality that is deeper, more profound, and "truer" than the one we're habitually "tuned into." The imagined forms of the deities have the quality of being able, potentially, to act as portals, or gateways into these deeper realities ... to put us in touch, directly, with aspects of awakened mind.

Now it's important to notice the distinction between ~ on the one hand ~ this Yidam-practice way of using our imagination (as a very specific form of mental training, which ultimately can liberate us), and ~ on the other hand ~ a use of the imagination which amounts to no more than (habitual, and often largely unconscious) fantasizing. To engage in fantasy is ~ from the perspective of Buddha Dharma ~ a non-productive use of the imagination: one that takes us further into the territory of conceptualization, mental elaboration, and as such further and further away from a reality which has the potential to liberate us.

So how does any of this relate to the practice of Yoga asana? We could, first of all, consider each specific asana as a deity-form: something we construct/project (a la the Creation Stage) and then dissolve (a la the Completion Stage). And certainly asana practice is based largely upon a distinction between productive and non-productive alignments/uses of the body. The productive alignments (a la the productive uses of mental imagination) are those which have the potential to open us into a reality deeper than the mere physical, e.g. to the level of the Central Channel/Shushumna Nadi, and the subsequent conscious flow of that awakened energy outward, into the whole network of nadis within the subtle body of the yogi or yogini. The non-productive alignments (a la fantasies), on the other hand, simply keep the energy of our subtle bodies circulating unconsciously (divorced from the "truth" of the Shushumna Nadi) in old samskaric patterns, i.e. keep us circling on the wheel of bith-and-death which in Buddhism is called Samsara.

And in the same way that in deity practice there is an evolution from the deity as a mere conceptual projection (though a potentially productive one!) to the non-conceptual appearance of the "natural deity"; just so in our asana practice we often begin with a rather "outside-in" approach, in which the asana is actually a form of conceptual projection, i.e. it's an "idea" we have (from our teacher, or books, or whatever) that we put forth in the form of an arrangement of (the appearance of) bones, muscles, etc. ... but it's not yet "real" or "natural." As our asana practice matures, more and more we're able to work from the "inside-out," in which the asanas emerge spontaneously, non-conceptually, as aspects of our natural intelligence/radiance. Our movements in and out of the asanas are infused with the spirit of what in Taoism is called Wu Wei: an effortless effort which quite naturally produces the "correct" alignments (as opposed to "imposing" those alignments based upon some external "moral code" of asana practice).

So how then do we progress from a conceptual to a natural way of expressing our asana practice? From the poses as mere conceptual projections to expressions of an awakened bodymind? A practitioner of the Generation Stage of Yidam practice might move in this direction by finding the Completion Stage within the Creation Stage, by finding the dissolution of the form as an inherent aspect of the form itself (much as ~ in Taoist theory/practice ~ Yang is an inherent aspect of Yin: they inter-are). In this same way, our asana practice might re-member the dissolution of form within every form/asana taken. And might ~ to extend the principle ~ put into conscious and ever-evolving relationship all opposing movements ... So little by little our "ideas" about the "right way" to do the pose are replaced by an ever-more-subtle tremoring which spontaneously aligns us in a way that allows our conceptually projected "body" to dissolve into the blissful body of the deity: an aspect of our own radiance, pouring forth, shedding itself continuously, for the benefit of all living beings.

One of the initial trainings in Dream Yoga ~ once the practitioner is able to be lucid (i.e. awake) within the dream ~ is to transform the body: to change the shape of ones body into the body of a bird; into an airplane (and fly to Paris!); or ~ relevant to our current exploration ~ into the shape of a deity, which ~ in the context of dreaming ~ is quite easy to experience and understand as being an "empty form," i.e. a form made only of color, light & energy (much like a rainbow). In this same way, our vinyasa ~ our movement in and out of asanas, upon the thread of our awakened breath ~ might become, with practice, a kind of "Rainbow Painting" (I've borrowed the phrase from a book with this same title written by Tulku Urgyen Rinpoche): merely a "play" in color, light and energy, a toggling back and forth between the display of empty forms (the specific asanas), and the bliss which is the residue of their dissolution.

And this, perhaps, represents ~ simultaneously ~ the "waking up" of the dream of our asana practice, and the "waking up" of the dream of our Yidam practice; represents the "waking up" from the dream/fantasy of religious practice into the blissful radiance of the Present Moment ... Amen and Sobeit.








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

Methods of Meditation - Meditating on a Function

Some common examples of meditating on a function are - breath awareness meditation and walking meditation. There are other lesser know examples, such as meditating while painting, drawing, drumming, writing, dancing, and many more creative pursuits.

In Yoga classes, the most common of the above-mentioned meditation techniques is breath awareness meditation. If you sit quietly in an isolated room, without any background noise, and close your eyes, it is easy to become aware of your breathing.

This is a function we give very little thought to, unless we are trained to make breathing more important in our lives. Some coaches of competitive sports, train athletes to focus on the importance of dynamic breathing techniques. The difference in an athlete's performance can be quite dramatic.

An athlete becomes more balanced during a performance, as a result of focusing on breath awareness. He or she can perform better, longer, faster, and stronger, due to controlling his or her breath during competition and practice.

If you want to practice breath awareness meditation, sitting up straight is the beginning of preparation. You can perform this anywhere you go. Some of my students perform breath awareness while waiting to meet their physician.

Many people rush to a doctor's appointment, only to wait in one room and then wait in another. Waiting to see a surgeon for an appointment, or check up, can last hours. Instead of creating anxiety in the waiting room, and the exam room, one can practice meditation, which results in optimum blood pressure readings and a relaxed frame of mind.

You can perform breath awareness meditation in a chair, when you are in public places, or on the floor at home. The primary emphasis is to focus on your navel, expanding out slowly during inhales, and to slowly draw the navel in toward the spine on exhales.

If a student has spent a lifetime of breathing incorrectly, it may be better to focus on slowly drawing the navel in toward the spine during exhalations and relaxing during the inhalations.

As you continue this practice, become aware of the expansion and contraction of your lungs in every possible direction. There is no force needed. This is just a natural breath, but with time your lungs will be able to expand completely.

This method can be practiced with eyes opened or closed. It is most commonly taught with the eyes closed; most students become more aware of sound when the eyes are closed. If this happens to you, experience the sounds of life, and do not judge them.

Your sessions can be as long as you like, but five minutes is a good start. When teaching this method to groups in auditoriums, and meeting rooms, participants remark at how much better they feel after a five minute introduction to breath awareness. This is why you commonly see this meditation method taught in introductory Yoga classes.

© 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 Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/member-offer.html yoga-teacher-training.org/member-offer.html

Breathing - The Essence of Yoga

Yoga has an extremely long history; over 6,000 years in fact! This ancient form of exercise is great for conditioning the body and the mind alike.

The practice of yoga is largely thought of as just the asanas (postures and exercises), but breath is really at the heart of yoga. Some have said "if you can breathe, then you can do yoga". The use of breathing techniques to quiet your mind is one of the primary objectives of yoga.

The regular practice of yoga will make you intimately acquainted with yoga. You'll learn proper techniques for breathing which will produce relaxation and stress relief and also help you to achieve better posture.

Our minds tend to wander; thinking of the future and the past constantly. With yoga, you'll train yourself to consider the present - where we are, where our bodies exist. The practice of yoga through breathing techniques helps you to draw your thoughts inward and release all of your worries and tensions.

Yoga can help to prevent stress and disease by letting you do this - letting go of these harmful, stressful thoughts, even for a short time, restores your body and mind to a healthy balanced state. Focusing on the present is what brings about this benefit.

Yoga teaches the practice of conscious breathing while doing poses - this fosters consciousness of your technique and greater mental alertness. By drawing your mind into the moment and forgetting all else, you will garner the benefits which yoga has to offer.

Yoga has many breathing exercises which combat tension and bring a balanced mental state - to begin with, try this exercise.

* Lie or sit still in a comfortable position and be aware of your breathing.

* Still aware of your breath, inhale and exhale 4 counts each several times.

* Next, increase your inhalation and exhalations to 5 counts each.

* Then increase the count to 6 for each inhalation and exhalation. Become aware of your body - make sure that it is relaxed.

* Continue this way until your inhalations and exhalations reach 9 counts. If this is causing you any discomfort, drop the count back down to more comfortable number for you.

* Keep bringing your mind back to your body to check to see if there is any tension anywhere in your body. If so, attempt to relax that part of your body.

* Whatever number of counts you reach, continue breathing with these long breaths for several rounds, then stop counting and breathe normally for 10 rounds.

What you can gain from this exercise - as you can from a number of other yogic breathing exercises, is the capacity to still your mind and relax your body through mastery over your breath. With some practice, you will become an expert at this technique, able to achieve a state of relaxation any time you are under stress and feeling tense.








Kim Archer enjoys the health benefits and relaxation of bestyogainformation.com yoga. A great source of information on this restorative practice can be found at bestyogainformation.com Yoga Essentials.

Nintendo DS For Moms

Ever get bored waiting for kids while they're at scouts? Tired of trying to make small talk with all the parents waiting to pick their kids up from school? Maybe you're work has just hit a slow time and you want something to keep from going stir crazy.

Try playing a Nintendo DS. It's a great way to keep your brain sharp, get in shape, reduce stress and have lots of fun.

Game makers have come out with lots of games made specifically for parents, so when your kids are at scouts, soccer games, football practice, gymnastics, dance lessons, or just taking a nap you can enjoy yourself also.

There are basically 4 different types of games available for you to pick from. Lets look at each type and examples of games in that group.

* Traditional Games - This includes the normal board games, television game shows, etc. Not only are these fun games but according to research these type games help keep your brain sharp as you age. Some examples include: Scrabble, Deal or No Deal, Price is Right, Crossword Puzzles, Brain Age.

* Health and Fitness - As caregivers we need to take care of our body, so we can in turn take care of our families. These games assist us in working toward that goal. Some of the wonderful games offered include: happinesslifetime.com Yoga training, Pilates training, walking trainers that include activity meters, and lots more.

* Personal Improvement - Have fun while actually learning a new skill. Whether you want to learn to read music, how to cook, learn a new language or maybe you want to just dress more fashionable there are lots of games out there for you.

* Pure Entertainment - As moms, we have enough to worry about trying to raise our kids, these games off a break from reality. If you're a Grey's Anatomy fan (McDreamy anyone???) there's a video game for you. What about Hells Kitchen, Cesar Milan's Dog Whisperer, or even rock out to Monster Band.

Nintendo DS isn't just for kids. Moms you can keep your brain sharp, get in shape, reduce stress and have lots of fun with some of the games available for adults on the Nintendo DS.








Kimberly Shavatt runs HelpingMomsAtHome.com HelpingMomsAtHome.com and kimshavatt.blogspot.com kimshavatt.blogspot.com She shares lots of helpful hints and tips to help you save time, save money and save your sanity.

7 Steps to Breathing Your Way into Relaxation to Manage Your Stress

The mind and body are completely interconnected. By changing something in the body, you can change what is going on in the mind. The following article will show you how you can easily release tension in the body and consequently ease tension in the mind.

When your mind is racing, thinking rationally is challenging. If the mind is 'stressed' then the body will be under tension. The mind and the body states reflect each other.

Taking time out to change from chest breathing to abdominal breathing will really help to calm your autonomic nervous system, re-balancing your adrenal glands and reducing the secretion of adrenalin; that flight/fight hormone. An added benefit is that abdominal breathing can lower your blood pressure and thereby help you look after your heart.

1. On a scale of one to ten, ten being high, one being low, rate your level of stress right now. Write it down. Sit or lie down comfortably, loosen your belt if it feels constrictive. Make sure you are warm enough. Relaxation reduces body temperature. Create a situation where you can avoid interruption by people/phone etc for 5-10 minutes.

2. Relax your tongue down into the base of your mouth. This will immediately relax the back of your neck. Let the teeth be lightly apart and the lips gently touching. Let the jaw feel relaxed and very, very, heavy.

3. Close the eyes and allow them to sink down into their sockets. Feel that feeling of the eyes sinking back. Let that happen once more. And again. Become aware of your shoulders, let them drop a little if that feels OK. Can they drop a little further now? Make any adjustments you need to in order to feel comfortable. Mentally look around your body for pockets of tension. Just notice them. By simply becoming aware of tension in the body it will begin to release. How are you feeling?

4. Start to notice your breathing. Just observe the breath. Feel the slightly cool sensation of the breath passing over your upper lip on inhalation. Notice the warmth on exhalation. Allow the exhalation to be longer than the inhalation. Count to 4 on the inhalation and 8 on the exhalation. This will let you feel more relaxed quite quickly. Notice that happening now.

5. Place your hand on your abdomen, just above your navel. As you inhale, your hand will move forward, exhaling it will return towards you. Just let that happen for a while, simply being aware of that movement.

6. Watch how the breath is drawn down to the abdomen simply by placing the hand there. Notice how your breathing is slower and deeper and you feel calmer in mind and body. Keep noticing this. If the mind wanders off, just gently coax it back to noticing the breath.

7. Practise this at least twice a day, perhaps on waking and when you go to bed. This will train your unconscious mind to be able to quickly take you into abdominal breathing and hence relaxation. Rate your stress level on a scale of one to ten. Notice how much lower it is.








NLP Coach and Personal Development Trainer, Beryl Whiting delivers professionally developed management training programmes to individuals and blue-chip organisations. You can contact Beryl via her website BerylWhiting.com BerylWhiting.com for [yoga4healthyliving.com].

Thursday, February 13, 2014

The Seven Most Important Ingredients of Successful Marathon Training

After I ran my first marathon, I had a new perspective on long distance running. I have read dozens of books on the subject, but from my experience, here are the seven essential ingredients of marathon training you must nail down. You cannot ignore them without serious consequences.

1) Preparation: First you need to evaluate your running level and build your running base. You should be able to run 3-5 miles at least 3 times per week and have maintained that level for 4-6 months before starting your marathon training. Next, you need to choose a training program that is tailored to your running level.

2) Mental Motivation: A positive mental attitude is one of the most important success factors for running a marathon. You have to believe that you can do it.

3) Diet: A healthy diet is going to provide the necessary fuel to help your body go the distance. Focus on real foods such as fresh fruits and vegetables, whole grains, lean meat, and low-fat dairy. Remember, what you put in is what you are going to get out.

4) Hydration: The human body is made up of 60-70% water and needs regular fluid replacement. Aim to drink water during a run and use a sports drink for an effort of 90+ minutes.

5) Stretching and cross training: Don't run seven day a week. The body needs a balance of running, cross training, stretching, and rest for the best results. Good cross training options include swimming, cycling, weight training, elliptical trainer, rowing, yoga, and low impact exercise videos.

6) Rest and sleep: Take a rest day every week for physical and mental rest. Make sure you are getting 7-8 hours of sleep per night. This is your body's time to repair tissue and build muscle.

7) Gear: Spend the money to get a good pair of running shoes. Also invest in wicking fabrics for socks and running clothes. Cotton is not your friend.

Remember, you do have what it takes to train for a marathon. Get prepared and get going.








Angie Spencer is an avid marathoner who ran over 800 miles in 2009. Get the free audio gift, "The Seven Pillars of Successful Marathon Training" to help you get started with your marathon training today by visiting marathontrainingacademy.com marathontrainingacademy.com

What Type of Treatment Should You Expect at a Mind and Body Day Spa?

Mind and body day spas are popular choices for individuals wishing to relax and rejuvenate through non-traditional treatments and exercises. Treatments and services at these facilities often draw from eastern philosophies on healing and wellness instead of traditional western approaches that are found at most clinics and doctors' offices.

Common treatments found at these clinics include acupuncture and restorative yoga. The former involves sterile needles that are placed into certain areas of the body to help patients relax by releasing Qi, which practitioners believe to be a life energy flowing through the body. It is used to treat infertility, arthritis, musculoskeletal problems, gastrointestinal disorders, bruises, tears and fractures, as well as other conditions or injuries.

Restorative yoga is performed with the body completely relaxed. Props such as blankets, bolsters and blocks are used to position the body in certain poses, which are assumed lying down. This treatment is intended to help patients relax and has shown to improve fertility in the process. Stress may be a major inhibitor to fertility for some patients and finding ways to relief it can be helpful. Restorative yoga may also help chronic pain and fatigue disorders.

Nutritional counseling is often available at these facilities as well. The right nutrition can have a major impact on individuals not only physically, but emotionally as well. Healthy nutrition is important before and during pregnancy as well, and many clinics offer nutritional counseling services for women planning on getting pregnant, and women who are pregnant.

Many mind and body day spas even offer counseling services from professionals trained in psychology and therapy. Many psychologists at these facilities have training in pregnancy, loss of pregnancy, postpartum depression, infertility, parenting, menopause and for those with health problems. The precise counseling services available at each clinic may vary, but many individuals have found speaking with a trained psychologist in the relaxed environment of a day spa to be very helpful and relaxing.








Arianna often practices the use of natural remedies, exercises and eats a healthy diet consisting of natural foods and her results are great!!
Visit domarcenter.com domarcenter.com where you can get information on "Improving Your Health Naturally", a complete system for healthy and natural living.
domarcenter.com/services/yoga.html Yoga Relaxation is important to keep your mind and body relaxed and not stressed.

Mix Up Your Yoga Practice

I believe that variety is the spice of life. I'm a big fan of the sampler platter. No matter how delicious a meal is, I don't want to eat it again tomorrow night. As much as I may love a song, if I play it too much, I will get tired of it. I believe you can have too much of a good thing. And so, I need some variety in my yoga. I like to experiment with new styles, try multiple teachers, and go to different classes depending on my mood.

Saying you like yoga is almost like saying you like music. What kind do you like? Have you only tried one? Maybe there's more to love. There are so many options. There are different schools to follow, including Kundalini, Ashtanga, Anusara, Vinyasa, Iyengar, and more. There are variations in style, speed and level of challenge, such as Hot, Gentle, Restorative, and so on. Consider that more than one kind of yoga, class or teacher might inspire you and invigorate your practice.

In my own journey of yoga, I started with Kundalini. At the time, that was all I knew of yoga, and I loved it. Then I branched out and found an Ashtanga class. That was an interesting new challenge. Since then I've been open to the yoga that's been available to me. I'm lucky enough to have a pretty broad spectrum of classes available where I live so that I can pick based on the times that fit my schedule and my mood or need at the time.

Sometimes I'm in the mood to be challenged and to have a teacher urge me out of my comfort zone. Other times I need someone to give me permission to slow down and be kind to myself and my body. Once in a while I need a teacher to question my understanding so that I can see or experience something in a new way. I might have the opportunity to choose a class and teacher that I know will provide just the kind of yoga I think I need that day, and other times I just pick a new teacher to try or attend whatever class fits my schedule. Either way, I enjoy the variety, spicing up my practice, keeping my mind open and my body challenged.

In the same way that no single food can fully satisfy or nourish us for a sustained period of time, no single approach to yoga is likely to serve a person for a lifetime. If we all survived on the first food we ate and never tried anything else, we might all be eating pureed peas for dinner tonight instead of the multitude of delicious options we have, anything from sushi to pizza, lentil soup to filet mignon, and beyond.

I know there are some people that try vanilla ice cream and love it so much that they see no reason to ever try another flavor. There is the Ashtanga school of yoga, which follows set series of yoga poses that students are to practice every day, improving and moving further through the series over time. I appreciate that there is value in dedication and consistency.

But if you reach a point when you find your yoga practice has become bland, consider spicing it up with a little variety. Try a new teacher that is trained in the same school that you've been practicing or try a different style of class by a favorite teacher. Seek out a new yoga style or studio near home, or travel to participate in a yoga retreat in a new place. You might find that there's even more about yoga to love.








Wendy P. Kelly has been mostlyyoga.com practicing yoga since 1999 and has become certified yoga instructor teaching public and private classes on Hilton Head Island, SC. Wendy has a strong belief in the power of yoga and fitness to create positive change. She shares her knowledge and experiences through her website at mostlyyoga.com MostlyYoga.com.

Acute Low Back Pain in Golfers

Low Back pain is among the most debilitating injuries in the America today. Golfers are especially prone to it . But what can we do ourselves?

There is no magic bean for mechanical low back pain. There are a variety of choices for care for your back pain: Chiropractic, Massage, Acupuncture, Physical Therapy, pain killers and muscle relaxants. Whatever your choice: Your healthcare provider cannot help you nearly as much as you can help yourself. Any treatment they do really needs to be additive to what you do yourself.

Pain is often rated on a pain scale of 1-10: 1 is barely noticeable, and 10 is so bad that one is unable to move or function. The initial, extreme pain that gets people to their doctor is called the acute or inflammatory stage. Most people rate that as 7, 8, or 9 out of 10. It can be marked by localized swelling, and heat in the immediate area. Some doctors prescribe anti-inflammatory medication for that. I prefer rest, a few exercises, and ice- in that order.

The chemical bi-products of inflammation actually soften the tissues in the area. This leaves those tissues more vulnerable to tearing and long term injury. Taking soft tissues to end range by bending, lifting, and twisting can be especially damaging. This occurs in the golf swing. So- don't push things during that time. Rest is important at this time. The objective is to break the inflammatory process, re-create flexibility, and move on to strengthen and improve coordination. This will, if all goes well, lead to less painful episodes less often. And more enjoyable, better rounds of golf.

In this article, I will talk about ways you can do the first 2 steps: 1. Reduce inflammation and 2. Re-create flexibility. Of course, you should check with your doctor to make sure there is nothing that he/she needs to treat you for or with before you undertake self care.

The Rand Study (20+ years ago) proved that chiropractic adjustments work to reduce acute low back pain. This is certainly true in people who have an inflammation of the facet joints in that area. However, this can be a short lived quick fix. You can't stop there if you want lasting relief! If the muscle spasm is not reduced, the motion restored, and the trunk strengthened around it, the bouts of low back pain will likely return. I am a big believer in deep tissue muscle work, manipulation or adjustment, and therapeutic exercise- all properly applied. They work... when used at the right stages in the healing process.

Let's talk about what you can do on your own, though, as an adjunct, or at home to get yourself some relief. The 3 things I would have you do for acute low back pain are as follows:

See your doctor to rule out pathology. Then...

Get comfortable. This can be very difficult at this time. I find that people with low back pain often respond well to the 90-90 position. This is; hips and knees both bent to 90 degrees. Lay on your back near a sofa or ottoman. Your hips bent, and knees bent so your behind is "scooched" up close to the sofa. Your calves will be on the sofa. This will take the lordosis out of the low back and allow the facet joints a break from each other... take some of the pressure off the area.

This is a great position as it is easy on your low back and you can slide an ice pack under your low back as well.

Ice: Ice is a great tool for reducing and breaking the inflammatory process. It will also slow the pain nerve's transmission signal to the brain by up to 60 meters per second for up to 12 hours. It needs to be used repeatedly, and quite often for a few days when you really hurt. Try to ice every 4 hours for the first 2-3 days of your flare up. (I know- that's a lot to ask, but, it really works.)

Remember that the inflammatory process is like a camp fire. You might think it's been put out, but if you don't go back and stomp on it several times, and dump more buckets of water on it, it might just smolder for a few days and come back full bore and put you right back where you started.

The icing is great. Wait a few hours after the ice. Then do a few exercises and ice again. Wait a few hours, do the exercises and ice again, etc.

The exercises I recommend for acute low back pain are:

Pillow Pelvic tilts: 20 reps

In the 90-90 position, put a pillow between your knees. Suck in your stomach and hold. Squeeze the pillow and hold. Now do a pelvic tilt and press your low back down onto the floor and hold everything for 5 seconds. Do this 20 times. When you are able to move, go on to the next exercise.

Cat and Dog: 10-20 reps

Get on your hands and knees, hands and knees shoulder width apart. Suck in your stomach. Do a pelvic tilt. Slowly push your low back up toward the ceiling. Hold for 5 seconds. Relax, let your low back arch as low as is comfortable. Let your shoulder blades sink together, and lift your chin slightly. Hold for 5 seconds. Slowly take it back up. Repeat 10-20 times.

Knees to chest roll in circles 10-20 reps each way

Lay on your back. Bring your knees into your chest. Now roll the knees in a circle as if you had a pencil between your knees and were drawing a circle on the ceiling. Go 10 each direction. Increase each time until you hit 20 each way.

Drop knees to each side, 1 minute each way

Drop the knees on the floor next to you, knees and hips bent to 90 degrees. The outside of your bottom leg will be in the floor. The other leg will be right on top. Reach the upper body the other way. You should feel a comfortable rotation in the entire lumbar region. Relax 1 minute each way.

You may follow with icing for exactly 20 minutes in the 90-90 position.

Here is how you make the ice bag:

Put about 20+ ice cubes in a freezer zip lock bag

Cover the cubes with water

Squeeze out the excess air

Zip it shut

Place directly on your low back.

Heat:

When your pain has reduced to 2-3/10, you can use Ice and heat together.

Use a hot shower, hot bath or hot tub with jets. Let the hot water contact the area for 10 minutes. Then, follow with these exercises:

Do each of the above exercises, Plus:

Standing Lateral Flexions:

Stand with your feet twice hip width apart. Slide your left hand down the outside of your left leg to support the weight of your trunk. Take the Right hand and reach up and over your head, and lean left. Slide the left hand down, and feel the stretch in the right side of your low back. Lean slowly over, and hold for 15-30 seconds. Now go the other way.

Follow with 20 minutes of ice- again, at 90-90.

This routine of heat-stretch-ice is great for pumping inflammation out of the area, relaxing spasm, and getting new healing nutrients into the area.

Things NOT to do during this time:

Unanswered heat:

Do not put unanswered heat on the area. The heat brings in excess blood and does not pump it back out again. It might feel good temporarily, but it can worsen an inflammatory process... make it linger. Always follow it with a stretch and ICE. The heat stretch ice thing really does works!

Ice before Exercise:

Ice has its uses. But remember that it shortens, tightens and stiffens the tissues in the area. Do not ice before you exercise. Do it afterwards.

Motions which are hard on your hot low back:

Unsupported forward flexion, Lifting heavy objects, and twisting are all tough on your low back. Don't lift things that are a far reach away from you; keep them close to your body.

I see people in the gym doing these things:

Rotations with weighted Bar on shoulders:

Axial loading of the spine plus rotation is damaging to the disc and joint tissue. Besides, this really doesn't strengthen you at all in any productive way.

This Exercise is even worse:

Axial Load, Plus rotation, plus forward flexion is extremely compromising to your low back.

Stiff Legged Dead lefts done improperly:

Remember to keep your chin up and your low back completely flat during this exercise. If the low back bends at all, you are already injuring yourself.

Yoga Cobra Stretch:

This is the one where your pelvis and legs are on the floor, and you press your trunk up and (hyper) extend your low back. This jams your facet joints together, and can single handedly cause a facet syndrome, and set off an episode of low back pain. Some people think this is a good stretch... for some it is, but most it's not. There are (somewhat different) extension exercises that work well in a therapeutic setting- like McKenzie exercises. However, they need to be applied by a Physical Therapist (or an exercised inclined Chiropractor) who has been trained in the technique.

Later, when lifting heavy objects:

Bend at the knees and hips

Keep your abs and gluts tight, and back flat!

Keep the heavy object close to your body

If you need to rotate, do so with your feet, entire body, not from the trunk

Feel Better, Drive Further!








Dr. Jen Milus has been in sports performance enhancement and injury rehab since 1985 and private practice for over 12 years. Dr. Milus is dedicated to helping athletes perform at peak levels, as well as prevent and treat sports related injuries.

When training athletes of any level, having an understanding of what an athlete is going through both physically and mentally is paramount. Dr. Jen Milus has just this understanding. Dr. Milus is a Palmer College of Chiropractic Alumni. She has competed at elite levels as a distance and ultra distance runner. Dr. Milus has also competed in triathlons, mountain biking, soccer, field hockey, lacrosse, softball, obstacle course racing, racquetball, volleyball, golf and body building. She is an active sports coach. She has coached softball, soccer, and is currently a lacrosse coach. She has worked with young athletes to collegiate and Olympic level phenoms. She has trained men, women, and children to enhance their power, agility and strength while preventing and treating their injuries. Empowering an athlete gives confidence which spans

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Pilates Fitness Training - A Whole New World of Exercise

Have you grown weary and bored of your usual exercise routine? Does your exercise program cause you more stress than relaxation? Do you feel that you have not really achieved the kind of body shape you wanted so much? If your answer is a definite yes to all this questions, then today is your day! Pilates fitness program is here for you.

You see, you don't have to suffer forever from those difficult to execute exercises. Pilates fitness is an alternative that is just perfect for a dynamic and adventurous person like you. There is one special individual to commend in this case and that is Joseph H. Pilates who was altogether a skin diver, skier, and a skilled gymnast. Before he became any of those though, he was a sickly child who fortunately had a lot of exercise motivation.

He actually developed the Pilates fitness program for victims of the war who had various injuries. Then, his first students were dancers who saw the benefits of his method enough to adapt them. From there, Pilates exercise became so popular that the dancers extended to physically challenged individuals, elderly people, health enthusiasts to movie actors and actresses.

Now, you may wonder what Pilates fitness is really all about. Pilates is consists of gradual and purposeful movements that is focused on the core muscles of the body. The core muscles include the ones on the abdomen and the back. The philosophy behind the Pilates fitness regime is that if one develops the muscles in the midsection of the body, then the rest will have the energy and stamina to take on more.

As such, one is guided through a slow development from executing small-scale movements to large-scale actions as confidence increases. Pilates motion that runs from the core towards the extremities allows greater control of joints in the body. Likewise, injuries are far from happening in this sense.

This is especially needed for those who are at the prime of their lives. Most of time, control, and balance decreases with age. But with Pilates fitness training, the elderly are able to gain an improved posture, coordination, flexibility, and strength. It is even highly recommended for those who have undergone surgical operations such as a hip replacement.

However, this kind of exercise is not all physical. The most essential part of the exercise is the much-needed concentration that allows the mind to get harmonized with the body. In this way, it is much like yoga or meditation. Similarly, Pilates incorporates proper breathing with exercises that are done on the mat or with some Pilates exercise equipment.

There are equipments that are specifically designed for Pilates fitness training. It includes the following the reformer, the pedipull, the cadillac, the barrel and the chair. Unlike the usual weight training though, exercises done on these machines are more focused on mind concentrations to execute the proper form. In particular, the abdomen and the buttocks exert all the effort while the extremities are fully out-stretched.

Evidently, Pilates fitness training is a whole new world of exercise. If you're the type who wants to achieve a slimmer body that is also strong and well toned, then Pilates is the one for you.








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Mothers - Treat Yourself to Health

Many moms have a drawer filled with mother's day gifts that never got used. Gift cards that went un-swiped and shoes that have gotten used to seeing the back of the closet. So who's this day really about anyway? It's about you and you deserve to treat yourself to a great Mother's Day gift. I've listed some great ideas that will help you relax and feel better about yourself, all while keeping your health and fitness in mind.

1. Hire a fitness trainer or other consultant. Whether it's 20 lbs. you want to lose or you need some help cleaning up the house, there is a professional for everything these days. Working out with a personal trainer will relieve stress and help you feel better about yourself. Likewise hiring someone to help out around the house, watch the kids, or give a great massage, these all are great ways to just kickback and relax.

2. Get Active, On-line! So maybe you don't have the time to go to the gym or the financial resources to pay for a trainer, there is a number of great websites out there that offer personal training and nutritional consulting on-line at a fraction of the price. These are great because you can get a great workout in your home without having to worry about leaving the kids with someone or feel intimidated by the gym atmosphere.

3. Get the spa special, go all out! Get a facial, get a pedicure, get your hair done professionally. Have your make-up done and get a massage to relax. After doing one or maybe even all of these it would be impossible to not feel better and relaxed.

4. Take a class. Get your friends together and take a yoga or pilates class. Most of the time you can find these at your local YMCA or other gyms in your area. These provide a social environment that not only will benefit your body, but will relax your mind.

5. Go shopping! Go get some cool, new sneakers or buy a cute outfit to do your classes in. You know your going to want to wear a new outfit so make it athletic and give yourself more of a reason to workout!

You've got the ideas, now you just need to put them into play. Don't hold back, go all out this Mother's Day. You deserve it!








Jake C. Burbridge has been running a company called Bridge Fitness for the past 5 years. They have just recently launched a new online personal training website at MyPersonalGym.com MyPersonalGym.com Here you can find workout video's, workout programs, nutrition plans, healthy recipes, a community of people looking to reach similar goals, and so much more! Visit MyPersonalGym.com MyPersonalGym.com today to sign-up for their FREE trial!

Problems With Exercising Too Much

There is a "no pain, no gain" mentality that seems to permeate the air at gyms and exercise clubs all over the world. The idea that the more you train, the better you'll be, though, is simply not the case. While it is true that you will likely experience some muscle soreness when you begin a new workout or exercise, you should still be able to move your joints freely, and get out of bed the next morning! Exercising too much, or overtraining, can cause your body great injury. It can cause muscle and joint injury, lower your immune system, and interrupt your sleep patterns.

There are several ways to know if you are exercising too much. If you notice any of these signs, it's time to cut back (and not a bad idea to visit the doctor):


Extreme pain in muscles and/or joints
Fatigue
Restless sleep or insomnia
Loss in appetite
Sudden increase in colds or fevers
Headaches
Sudden inability to complete workout routines

So, what causes your body to react in these ways? Too much exercise often causes the body to have these responses usually as a result of not allowing your body and muscles to rest for long enough intervals between workouts. If you don't let your muscles fully recover, they are more likely to get injured, and they will not develop how you want them to.

It's never a good idea to do the same rigorous workout every day. It can lead to boredom, as well as injury. For strength and muscle training, don't work the same muscle groups two days in a row. Rest them for at least a day between workouts for weightlossforall.com/exercise-recovery-important.htm full muscular recovery For cardiovascular workouts, don't do the same intense workout day after day. Mix it up, both in type and intensity. This will prevent injuries to muscles that are used repeatedly, and it will keep you interested in your workouts.

Other things to do to prevent injury to muscles and joints include:


Warm up and cool down properly. This includes moderate stretching and relaxation exercises.
Eat right, so that your body gets the right type of fuel. Eat good carbohydrates, proteins, and drink plenty of water before, during, and after workouts.
Get a full night's sleep every night.
Don't do a vigorous workout everyday. It's good to move everyday, so between the more intense workouts, go for walks, do yoga, or take a moderate bike ride.

If you think that you might be experiencing the effects of too much exercise, it's vital that you rest your body. Take a short break from working out. And if you are experiencing a lot of pain or injury, get to a doctor. The point of exercise is to be healthy and strong. No pain, no gain is simply no good!








Wayne Mcgregor has trained as a dietitian in the UK. He also has a diploma in fitness training, and a wealth of experience in teaching different people to burn fat and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of the nutritional content of common foods.

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Wednesday, February 12, 2014

What is Kid and Teens Yoga?

Kids yoga is challenging, energetic, and fun. Kids yoga when done well is truly a fun and creative approach to yoga. Using animal poses and basic stretching exercises, the classes promotes strength, flexibility, coordination and body awareness in children. It can be very helpful for children whose bodies are still developing. The poses help to instill confidence and concentration and a sense of calm.

Kids Yoga is for ages 5 and up, and it's a great way to get kids off the couch and get them involved in a regular exercise program. The yoga club should provide facilities which are well maintained, clean, and have a warm, friendly atmosphere.

Teen and older children's yoga is a blend of traditional yoga postures, and this tends to be delivered with a blend of popular music and philosophy. These types of classes are geared towards teenagers, and are open to both males and females ages 13 to 18. One teen yoga class is offered at YogaAylum as an ongoing, drop-in class, designed for any student with or without previous experience. Students will practice physical postures (asanas) that can be a great support for the maturation of the inner organs as well as the long bones of the teen-aged body. There are an increasing number of courses like this being offered.

Practiced dynamically and regularly in combination with your other daily activities, a school of yoga such as vinyasas will keep you lean and toned, and your resulting high metabolic rate will burn excess calories.

The pursuit of yoga is good for all ages, but recently it has also been used for those in pregnancy.

Practicing Yoga in pregnancy helps to strengthen and stretch muscles, release tension and maintain good posture.

Any article answering the question of what is kids yoga, would be unfinished though if it did not explain a little about the origins and nature of the art. Yoga is more than just a form of exercise; it is part of a well-rounded philosophy that dates back over 5,000 years.

Balancing of the five basic Elements and Chakras are the main keys to remove disorders through various yogic ways. There are many different schools of yoga which exist in India. For example, Patanjali's Yoga has essentially to do with the mind and its modifications. It deals with the training of the mind to achieve oneness with the universe. Patanjali students follow the tradition of Upanishads.

Hatha yoga is probably the best known around the world. Students will be oriented to meaning and practices of hatha yoga through short readings/explanations and yoga poses. Surrounded by a supportive environment focused on fitness, teen girls will be able to relax, have fun, be physically active and make new friends. Students are encouraged to respect the studio, the props, the decorations, and each other.

Some yoga courses include music making. At these courses you can feel the joy of making music in a community setting that allows you to express yourself. Remember, there is no medicine more therapeutic than self-expression. Feeling relaxed in Savasana, the power of Virabhadrasana, the exhilaration of standing upside down in Sirsasana, and even the subtlety of Kapalabhati breath work their own magic. The magic is in the direct experience.








Yoga is one of Steve Evan's favourite subjects. We encourage you to go to his Yoga for Children web site where he writes about the kid.yoga-for.com kids yoga mats.

The Second Yoga Discipline - Truthfulness

We continue our exploration of the grounding principles of yoga known as the YAMAS. These five disciplines can provide a powerful grounding influence in our daily lives. The second discipline that follows non-violence is truthfulness (satya). This word may also be translated to be genuine, real or honest. Like all aspects of yoga the more we are able to cultivate these principles within the more effective we can be in expressing them in our relationships with others.

Let's look to the paired opposite to deepen our exploration of truthfulness. In which ways are we not honest with ourselves? One of the things that has been coming up for me is a tendency to look for a distraction in a painful or uncomfortable moment. I can imagine these distractions taking many forms from as simple as changing the subject to reaching for a drink to an expression of rage. There are infinite possibilities but as we become more aware we can hesitate and hold that "uncomfortable space" and be honest with ourselves by allowing ourselves to feel what there is to be felt. Imagine the feeling is like a wave that you surrender to in the moment, feeling it in ever more subtle ways. Practice consciously relaxing your resistance in the form of contractions in the body and distractions in the mind. Make room for the feeling to express itself fully in your being.

This is a practice of compassion, of honesty and most certainly of yoga. On the mat we get accustomed to being present with sensations in the body and this training is directly related to practicing this presence with our emotional nature. We all carry conditioned reactions based on our past, family and society; to indulge in these conditioned reactions is to avoid reality. We all have the opportunity to experience and express, more fully, the principle of truthfulness in our lives. Become familiar with the triggers that "set you off" and start to infuse a little space between the trigger and the reaction. Be courageous in your truth and be forgiving in your reactions.

Truthfulness is about Getting Real and when we take steps to be present with ourselves and with one another there is a tremendous amount of energy released into your life. What we do not see is that holding onto these conditioned reactions consumes a tremendous amount of energy. The process of enlightenment is like small photons of light being released in our being each time we choose to act with compassion and awareness.

During your next yoga class develop the skills of truthfulness by learning to be more present with your body, mind and breath. I wish you all great courage in practicing truthfulness on the mat and in your life this day in every way.








Steve Jayanta Paquette was born in Nova Scotia and spent much of his childhood in Atlantic Canada. He has recently returned to Nova Scotia after living for 10 years in a yoga ashram where he studied the ancient practices of yoga and meditation. He lives in Yarmouth and shares mindfulness, meditation and yoga as moving prayer in studios, churches and corporate settings around Atlantic Canada.

Yoga and Meditation

Yoga, the sanscrit word, could be translated as "to unify". It could be seen as a symbol which stands for the activity of trying to link what is above, on the spiritual level, with what is below, on the earthly level.

Yoga was specifically designed to help pupils on the path achieve the goal of uniting body and soul. As the soul is too subtle to incarnate, that is, its vibrations are too elevated to be able to maintain itself in the lower matter of which physical bodies are made, it sends a representative, or extension of itself into existence. One could compare the soul as the puppet master and the body as the puppet.

This "puppet" becomes aware that it is alive through the power of the mind, which becomes self-conscious and through its experience of life goes about the business of creating an identity, which is vital in the process of survival. Over time, the puppet completely forgets that it is a representative of the soul and often is not even aware of the existence of the soul.

Fortunately, many people started questioning the reason for the suffering this caused and went about their search for a higher meaning of life. Conscious of the fact that they lacked a dimension, that something was missing, they started searching for explanations.

It is a crude analogy, but Yogi masters have found a way to connect to the "puppet master", or the soul. When the communication channel between body and soul only exists on a sub-conscious level, the mind is left in charge on a conscious level. The entity alive in the body has no conscious contact with its soul.

By practicing yoga, the entity paves the way to creating a conscious link with the soul. Thanks to the experience of past masters, it is known that direct communication with the soul is possible when one creates perfect silence within. When the "puppet" manages to create silence, that is, to put a halt to the incessant train of thoughts that is produced by the mind, the channel of communication to the soul opens again.

Not that it was ever closed, but the chatter produced by the activity of the self-conscious mind renders two way communication impossible. Over the years, this created a way of life that polluted the body, the emotions and the mind. Yoga exercises clear out this mess and makes it possible to create conditions where meditation, or creating silence within can be attained.

Yoga, then, is the activity that prepares conditions in which correct meditation becomes possible. The body is detoxified, which makes it healthier and more vital. Now emotions and mind can enter a state of peace, allowing the entity to create perfect silence within, thus accelerating the uniting of body and soul.








Joe is webmaster for mahasaya.com and yogi4u.com where he pursues his passion for spiritual work, self-growth and self-realization. He is happy to make available his experience and 30 years of intense personal research, meditations and in-depth questioning around the three subjects mentioned hereabove and strives to create a network of like minded adepts. You can post on his two sites, either mahasaya.com mahasaya.com or the blog at yogi4u.com yogi4u.com and he looks forward to your contributions.

Yoga For Nurses With Back Pain

Back pain is very common in nursing profession. As a nurse, you have to physically move those patients who can't do things on their own. Moving patients, changing beds, attending to bed ridden patients, changing stretchers are all parts of your nursing job and they require extreme physical exhaustion. Even though equipments are available in some hospitals to reduce physical involvement in moving for nurses, not every nurse is able to use those equipments and hence coping up with back pain has become a regular task for nurses.

Nurses are found to care less for their self when they are so much involved in their profession. Some nurses even ignore using lifting assistance devices and do everything on their own. The situation of nurses working in emergency departments is much worse because every minute is valuable and time cannot be spent waiting for some assistance to come up. All these factors result in back injuries for nurses causing acute back pain.

Normally, people say that back pain can be cured with rest. However, medical researches have found out that mild movements and regular exercises strengthen your back and alleviate back pain. Stiffness in back usually causes pain and this can be easily eliminated with the practice of yoga. In a recent research, nursing professionals who are taught yoga felt much less pain than others who were sent to exercise classes.

Yoga not only strengthens the body, but it also calms your mind. While doing yoga postures, you will relate your body to the mind and hence, total involvement of your body can be achieved. Regularly practicing yoga can be very much beneficial for nurses who need to have a strong body and calm mind.

Most of the nurses resort towards yoga as a remedy for their back pain after suffering an injury. It will certainly take time to repair your back and then strengthen it. As a nursing professional, you should know that your profession demands physical work too sometimes and hence, you should use yoga regularly to keep the injuries away. Stiffness of muscles will be removed and they will be made more supple when you regularly practice yoga.

You should get yoga training from a teacher or master to learn the postures properly. Once you have undergone training, you can practice yoga at your home. The hospitals too much come forward to care for their nurses to arrange for yoga sessions during in house training.








Sheila Smith works as a PR Manager at uniformorigin.com Uniform Origin store.

Yoga For Weight-Loss - Train Your Body, Train Your Mind

The reason that yoga helps you to lose weight is because it is dedicated to helping your body eliminate toxins. We are full of toxins. From the food we eat to the air we breathe to the water we bathe in, toxins invade our body daily. Yoga is designed to help your body eliminate these harmful toxins.

Not only do you eliminate toxins through the various poses, but since yoga lowers levels of stress hormones and increases insulin sensitivity, your body can then go into fat-burning mode and burn food as fuel rather than store it as fat.

The best part about yoga is that since it is low impact, you can practice it at any age or any fitness level. "Never too late, never too old, never too bad and never too sick to do this yoga and start from scratch again." says Bikram Choudhury, the founder of Bikram yoga.

Bikram Yoga is a yoga class that is held in a room where the temperature has been raised to over 100 degrees in order to sweat out toxins. The heat of the room also increases flexibility, which leads to a better workout.

In your Bikram Yoga class you will be led through a series of 26 poses and 2 breathing exercises, which according to Bikram work out "every single tendon, ligament and muscle, from bones to skin, inside out!" The series of postures are arranged logically so that you move smoothly from one posture to the next. There are many different types of yoga you can try. You can practice yoga in a class and sweat it out at the gym, or in the comfort of your own home with yoga DVDs.








Melody Biggar is Co-author of "Natural Sexy Skinny: An Organic, All-Natural Weight-Loss System." To learn more weight-loss secrets and get your free weight-loss e-course with 7 lessons in 7 days visit naturalsexyskinny.com naturalsexyskinny.com

To learn more about how yoga can help you lose weight, look and feel younger a visit The Skinny on Yoga Blog at theskinnyonyoga.blogspot.com theskinnyonyoga.blogspot.com

Tuesday, February 11, 2014

Triathlon Weight Training - Exercises To Try

Time to get ready for off season training and specifically triathlon weight training. My goal is review the exercises that can best help you build strength and translate into great racing next spring. Before we get to the specific triathlon exercises; a few basics.

Always maintain proper form, use the mirrors in your gym and think about installing one in your basement so you can check out your form, not check out your body. LOL.
Make sure to use a full range of motion. The goal is to get the most out of every repetition.
Control every repetition keeping them slow and maintain proper balance with your core.
Focus your breathing with your rep, inhaling deeply on the recovery portion of the rep, and exhaling on the exertion portion. Never hold your breath during your efforts.
Keep a journal of your workouts, tracking exercise performed, weight lifted, reps performed.

You want to be aware when to increase the weight for each exercise; when you can easily perform 10-12 reps, that is usually a good signal to increase.

Let us start with leg exercises. The two key exercises to perform are basic squats, and lunges. I like to throw in calf raises as well.

Chest and upper back are great to combine in a workout. Chest presses, pushups, seated reverse fly, one-arm dumbbell row. Again these triathlon weight training workouts are very specific to the muscle you are working out, and not meant to take all day, usually fitting them in the same day you are swimming, maximum time spent 30 minutes

Arms, triceps kickback, seated alternating dumbbell curls. Shoulders, seated dumbbell press, lateral raises.

Finally working on your core; personally I recommend finding a great yoga workout that you do for this. Usually filled with great core exercises plus will help stretch the rest of you out which is fantastic way to recover from your triathlontrainingprograms.org triathlon weight training.








Peter Plourde 3X Ironman and triathlete who loves to climb on the bike. Check out my blog for more great information on everything triathlon and specifically triathlon weight training. triathlontrainingprograms.org triathlontrainingprograms.org