How to Build Muscle Faster, More Efficiently, and Safer

With limited time and resources, your muscle building plan needs to be as efficient as possible. The only thing worse than to spend months training and see little to no progress is to spend months muscle building successfully, and then have an injury set you back. As an aging lifter, I have come to appreciate and use a timeless method to increase my workout efficiency and aid in injury prevention.

There is an old adage in weight lifting, "a long muscle is a strong muscle". This is absolutely true. The term long is NOT meant that smaller framed people can't be strong. Long in this context refers to flexibility. The greater your ability to get your muscles to stretch as close to their maximum as possible, the stronger you can be. There is a definite connection between "range of motion" and how much power you can generate. And obviously there is a connection between how much power you generate and how much muscle you can build.

So everybody knows that stretching is good. Even novice lifters know to "warm up" and then "cool down". But does this type of stretching ACTUALLY lengthen your muscles, which would in turn increase your range of motion allowing you to build even more muscle? Well, it can, if done properly. The problem is almost no one does it properly, relative to truly "lengthening the muscle". Most people stretch until things feel "loose" and then they begin their workout. This DOES help in injury prevention, and I strongly recommend it, but NOT for increasing your ability to build more muscle faster. What kind of "stretching" does this?

Yoga.

That's right, I said yoga. Yoga is to stretching as weight lifting is to muscle building. You can build muscle doing only body weight exercises (of which by the way, yoga does for you), but you can turbo charge muscle building by adding "weight" to your workouts. Yoga takes stretching to another level, and prolonged, continuous use, will actually increase your range of motion, and lengthen your muscles to the point where you can become stronger than you could have without it.

I spend roughly 9 hours a week weight lifting. I "warm up" and "cool down" for maybe a half hour of this time. I took an hour away from lifting , added a once a week yoga class in it's place, and after 3 months was able to blast through plateaus on the bench, military and leg press, that I had been struggling with for months. Not to mention the increased flexibility reduced some low back pain I had been experiencing and gave all my joints a greater freedom of movement.

I have plenty of gym rat buddies who scoff at my use of yoga and massage as a means of helping me build muscle. All I know is I can lift more today at 51 years of age than I could at any age of my life (I have been lifting for most of my life) and I get stronger every month, something most of my gym rat buddies can't say.

I challenge anyone who thinks an hour of proper yoga is "not a workout" to try it once and see.

Steve R. Robbins has been a life long fitness enthusiast. Has the distinction of being able to run a marathon and bench press twice his weight in the same day. All at the age of 50. Editor and regular contributor to MuscleandHealth.org MuscleandHealth.org

Yoga: A Fountain of Youth - REALLY!

Yoga works. It has been clinically shown to lower blood pressure, increase circulation, build muscle tissue, increase flexibility, relieve stress and stress-related symptoms, and strengthen the respiratory system. Other benefits include relief from symptoms of menopause, counteracting osteoporosis, cleansing of internal organs, energizing the nervous system, balancing out the digestive system and relief from headaches and lower back pain. As a spiritual practice, yoga can be a pathway to greater enlightenment. It benefits the body, mind and soul, and the choice to enjoy those benefits is yours.

Choosing to live a full and active life, and to live it comfortably in your body means taking responsibility for your present physical condition, no matter what it may be. Taking good care of yourself deserves a pat on the back, as well as enjoying the benefits of being stronger and healthier. If you know deep down inside that your physical condition leaves something to be desired, what are you willing to do about it?

As we age, we come to realize that "staying in neutral" regarding our health and vitality is not an option anymore. The days when we could demand that our bodies ski, party or hike ten miles without rebellion and next day repercussions are gone. There is no "neutral" anymore. Its not a matter of "do I feel like exercising," its that everyday we make a choice to become less fit or more fit.

What is your choice in creating the life you want? Are you willing to listen to the messages your body sends you and can you make a commitment to respond to yourself with compassion, love and respect? Health and fitness is a choice. Aging does not automatically mean weakness, pain and degeneration. How do you want to feel? How can you live life to the fullest if you're dealing with discomfort or pain? Through yoga you can tune in to your body and create a life of strength, vitality, flexibility, and relaxation. You can choose to live a more dynamic and inner-directed life.

For 5000 years, yoga has been a path to health and living consciously in these bodies we inhabit. Here, in the West, we're just discovering what has been known in India for thousands of years ? that yoga is a personal "fountain of youth." Through yoga, we can increase our physical vitality, mental clarity, and heighten our spiritual awareness, regardless of our age or physical condition.

Would you enjoy your body serving you more comfortably and with greater strength? Have you heard your body talk to you lately? Yoga is a training in listening to our bodies. By tuning in through awareness of our breath, through conscious movement in the poses and in the transitions between the poses, we can receive an amazing amount of information from our bodies.

The stuck places, the places where energy is blocked, cause us discomfort in order to get our attention. What is that "stuck place" in your body trying to tell you? Yoga helps you tune in and focus your mind on the area of discomfort or contraction. You can mentally go inside it, breathe into the area, expand it with your breath, then relax, open your mind and ask your body what the stuck area is trying to tell you. Be open to the message. When you receive and accept the message is when the healing begins, and your body will tell you that too. The discomfort will begin to melt away, the blockage will open up and you'll feel free!

I teach a gentle, yet very effective beginning yoga program especially designed for seniors I have been amazed at how quickly so many seniors, even those who have never done any exercise before, have positive results from just two hours of yoga a week. "Yoga for the Young at Heart" is a soothing and healing practice. It creates a format for you to tune in to your body and consciously, with great respect for inevitable limitations, build strength, stamina, flexibility and vitality.

It's from this place of living life to the fullest, of respecting and nurturing ourselves, that we become relaxed and comfortable. When we are whole and at peace, that's when our true potential can be expressed. That's when we create peace within, in our relationships and in all the corners of our world.

We are incredible, powerful spirits having a physical experience. The quality of that experience is in our hands.

Have you heard this before? "You are responsible for your experience!"

Ancient yogis in India took that to an extreme. Imagine choosing to sit naked in the snow and creating such energy within your body that, not only would you not be cold, but steam would rise off your body from the heat you generated!

We choose our experiences, too. Are you "sitting in the snow" in some area of your life? Do you choose to sit there and shiver and moan about how cold you are? OR do you choose to gather your energy, your internal fire and radiate such joy and love around you that you transform your experience and that of everyone around you?

That is the yoga of life, and it begins right here, with your personal yoga practice. Carl Sagan asked, "Why are we here?" I think I've discovered why we're here! To remember why we're here! Why are you here?

I believe we're here to grow into our most healthy, creative, and joyful selves, and to create peace and harmony in our corners of the world.

Yoga for Beginners: The Second Step of Yoga Practice

What is more important - the Yoga teacher or the style of Yoga being taught? Firstly, you should research the nine major styles of Yoga: Bhakti, Hatha, Jnana, Karma, Kundalini, Mantra, Raja, Tantra, and Yantra Yoga. Then, make a choice as to which path of Yoga you would like to pursue.

Seek out a Yoga teacher or Guru, in your preferred style, for guidance. If this is not possible, due to distance or time, you should do a lot more Yoga reading. When visiting a bookstore or library, browse through the Yoga books for the one that "draws you in."

If you choose to study Hatha Yoga, or a Hatha Yoga sub-style, the first book I would personally recommend is, "The Heart of Yoga, Developing a Personal Practice," by T.K.V. Desikachar. T.K.V. Desikachar trained many of today's modern Yoga masters, and this one book will help anyone develop their own routine.

Notice that I have not recommended a DVD. Why is that? Although Yoga DVD's are very informative, some people get hurt practicing Hatha Yoga, while watching a DVD at the same time. It is not uncommon to hear that a beginning Yoga student was injured at home while practicing Yoga with a DVD.

The truth is - DVD's are great learning tools for Yoga teachers, Yoga teacher interns, and Yoga teacher training sessions. Until a "holographic Yoga teacher" is developed to guide and assist you, in your own home, reading is much safer.

If you have been reading and practicing for six months, a beginner or gentle Yoga DVD should be fine, but please watch it, at least once, before attempting to do any Yoga technique. There is nothing wrong with watching a Yoga DVD a few times and taking notes before attempting any Yoga technique.

When you read, envision, and understand a Yoga technique, it will be much safer on your first attempt. Many of us are impatient and want to learn everything at once. In Yoga, this will never happen. In fact, one life is just not enough time to learn everything there is to know about Yoga.

Let's look at options for learning Yoga from a Yoga teacher in your area. How do you choose a local Yoga teacher that is right for you? If you have done your research, you know what style of Yoga that you are interested in; but what should you be looking for in a Yoga teacher?

A Yoga teacher should be ethical, compassionate, understanding, and have time for your questions. Your religious ideas should not be challenged in a Yoga class. You should not be required to make drastic lifestyle changes.

However, as you continue to study Yoga, you will naturally improve your health.

© Copyright 2006 - Paul Jerard / Aura Publications

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

Questions About Teaching Yoga Sessions For Back Pain

When should Yoga teachers consider specialist training? The answer lies within the needs of students with whom you work. Whether it is a specialized group, or an individual student, each Yoga instructor has his or her limits when considering helping students with special needs. Below is a case, where networking and continuing education are the keys to the therapeutic application of Yoga.

Q: I teach Hatha Yoga in a rural area. A few students have asked me for private lessons for back issues. One couple, in particular, both had back surgeries and their doctors recommend Yoga. I've got a Mayo Clinic back care Yoga DVD and a couple of older back care yoga books, but I was wondering if you have any advice or recommendations - or if I should say "no."

From my location, it is a long way for my students to travel for any other Yoga instruction. I am the most experienced "local Yoga teacher" and would love to create a "private practice" or get more experience and exposure, but definitely want to do the right thing. Again, any ideas, advice, recommendations?

A: About working with students who have special needs: If you are the only Yoga teacher in town, research the ailment, and see if you feel comfortable with your knowledge. Consider networking with local doctors, physical therapists, and chiropractors. Be honest about what you know and what you do not know.

Tell your students what they should realistically expect from a private session with you. We know that a steady practice of Hatha Yoga sessions will help students, who need to take care of their backs. In fact, there is a need for back care basics for most adults. In areas where adults sit at home, in transit, and on the job, the need for back maintenance is compounded.

Regardless of where we live, the aging process is a reality. As we age, our muscles tighten, bones decrease in density, the range of motion within joints becomes shorter, muscle mass decreases, tendons and ligaments shorten, and articular cartilage degeneration occurs.

However, when practicing asanas, the movements within typical Hatha Yoga sessions lubricate the spine. The spinal discs begin to absorb nutrients. Many of us do not realize these discs are composed of a soft inner core and a tougher outer portion. The composition of discs may be figuratively comparable to a jelly doughnut or a pillow.

A gentle Yoga practice works as a maintenance program for the spine. With all that said - if you do not feel confident that you can meet their needs, you should recommend that they travel to a specialist for Yoga, chiropractor, or physical therapist.

If traveling is a hardship, continuing education, through online Yoga teacher courses, will help you and your students. If you need to learn more about therapeutic applications of Yoga, anatomy, or working with students, who have special needs, a correspondence course will enable you to help the public.

© Copyright 2010 - 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.org/index.html Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Yoga in Practice - How to Get the Most Out of Your Mind

When you mention mental health, most people envision behavior problems, treatment, and counseling. In Yoga, mental health is approached from a pro-active mindset. Optimum mental health is the gateway to learning, self-worth, emotional stability, and communication with others. Let's look at Yoga's approach to getting the most out of our minds.

In order to improve our mental functions, we must first see if the value of mental health is equal to, or greater than, physical health. Many people approach Yoga, and life, with a superficial viewpoint. Physical benefits and feats can be observed easily, but optimum mental performance quietly takes no credit.

If you speak to any elite athlete, he or she, will acknowledge the power of optimum mental function. You can visibly see a physical performance, but behind the scenes is a focused mind. With that said, a mind trained for a physical performance is not guaranteed to have fulfilling relationships or to cope with adversity.

A great deal of training is required in order to be productive in all areas of life. This is what makes Yoga such a unique system, because it contains a code of ethics, physical skills, and mental skills. If you look at the "Eight Limbed Path," as described by Maharishi Patanjali, in the Yoga Sutras, you will notice a road map to a trained mind.

Putting a code of ethics into practice is much more difficult than reading about it. This is why Yamas and Niyamas are the first two limbs. If you were in the middle of a silent prayer, and suddenly someone was rude to you, for no reason, would you be able to react rationally?

Most people can change from a peaceful attitude, to an angry mindset, within an instant. Survival instinct is the reason for this. When our ancestors gathered around a fire, in a cave, to stay warm, and a resident saber-toothed tiger suddenly attacked, there was a real need to instantly change mindsets.

Unfortunately, when the mind is challenged to react, logic does not always dictate our course of action. Yet, we still have Yamas and Niyamas to serve as our ethical guidelines. To put them into daily practice is a challenge, but it can be done.

To pursue the Eight Limbed Path a little bit further - Asana (Yoga postures) and Pranayama (Yogic breathing) are the next two limbs. In any part of the world, these are the most recognized aspects of Yoga because you can visibly see them.

You can gain much through physical self-mastery, and this alone may calm your mind, but as mentioned before, "A mind trained for a physical performance is not guaranteed to have fulfilling relationships or to cope with adversity."

Mental health goes hand-in-hand with emotional growth and stability. If you want to get the most out of your Yoga practice, and your mind, you cannot skip by the Eight Limbed Path.

Finally, the last four limbs are meditative, and structured for mental, emotional, and spiritual growth. This does not mean that you should avoid them, until you have mastered the first four limbs. You should work with all of the Eight Limbs, by gradually putting them into practice; however, this is more than reading about them.

The final four limbs are Pratyahara (control of your senses for the purpose of quieting the mind), Dharana (one-pointed concentration), Dhyana (devotion to the Divine), and Samadhi (union with the Divine). The Yogic path to self-mastery is a journey for life, but you will get the most out of your mind by taking the Eight Limbed Path.

© 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

Does Going To The Gym Make You Uncomfortable - Part 1

I can't tell you how many people I've spoken to who feel threatened and anxious when it comes to walking into a gym. For some it stops them from joining a gym. For others it stops them from going. I've known people who belong to a gym, go in for a workout spend five minutes walking around and get so psyched out by the other people they turn around and go home. It's not just gyms but any fitness class, yoga, spinning, boot camp, etc. You walk in one of these places and you zero in on the young woman and guys wearing skimpy workout clothes with muscles you didn't even know existed. Pretty intimidating, right? I understand, but when the fears and anxiety comes between you and your health, fitness and detox goals it's time for a change.

One thing you really need to understand is that everyone starts somewhere. I can guarantee you that the woman over there with amazing flat abs or the guy over there bench pressing a house had to work very, very hard. Lets put this in perspective. Have you ever been watching television or reading a magazine and a model or actor is talking about not working out, that they're just naturally the way they look? Guess what... I've seen some of these very same models and actors in gyms in Los Angeles, New York, or Miami red-faced, sweating buckets and working extremely hard to get their "natural" bodies. Sure, genetics plays a role with some but the work and dedication is the same. Everyone at a gym is at a different fitness and health level but everyone is working toward similar goals so the fact that you're there and trying your best garners respect from even the most experienced gym rat. I've seen countless unlikely friendships form in gyms between people who probably don't hang out outside of the gym but because they're in there working toward the same thing they respect each other.

No one likes to feel as though they're being judged. For many going to the gym means facing your insecurities head on so it's no wonder we can feel scrutinized and judged, even if it's all in our head. This is my "Police Line Up" analogy. You feel like you're being lined up against the wall and someone behind the glass can see you, all of you, but you don't see them, you don't know what they're looking at and you don't know what they're thinking. All of your imperfections and weaknesses are there on display. Let me be the one that smashes the glass and tells you what's really going on. First, you well know by now that you are your own worst enemy. You're most critical to you. No one on the face of this planet knows you like you know you, no one, not your boyfriend/girlfriend, wife/husband, mother/father... no one. I can tell you people do not see you the same way you see yourself and for many that is a relief! Going easy on yourself is also one of the hardest lessons to learn. I can't stress enough how people who are in a gym have a tremendous respect for anyone else there.

No one knows the dedication and work it takes to be there more than they do and will be among the least judgmental. Not that young woman over there in incredible shape you say? Let me tell you something else then. The so called "beautiful people" out there are also some of the most insecure. I can't refer you to a study about this but I'm telling you from firsthand experience in Los Angeles seeing and working with people who, you and I would think, would not have an insecure bone in their body. Next time you are getting the best of yourself it helps to remember that no one is having malicious thoughts about the way you look or the weight you're lifting or how fast you're going on the elliptical. Chances are everyone in the gym is feeling the same way you are so don't psyche yourself out! If you get in there on a consistent basis you will be looking and feeling great and becoming more comfortable with those around you.

Andrew Pasquella is no stranger to living a healthy lifestyle. After attending University, where he became a very successful personal trainer, he moved to Los Angeles, CA where he was a personal trainer to several feature film and television actors, top models, television directors, and even athletes.

Accepting a position at an exclusive nutritional supplement company took Andrew to San Diego, CA where he was involved developing nutritional plans and specialized supplements for Olympic and professional athletes. In addition, Andrew continued his personal training career by training members of the US Army as well as executives in several Fortune 500 companies. After an extensive stay in San Diego, Andrew felt the need to increase health and well being for a broader audience. He wanted a solution that would help people improve their bodies from the inside out and essentially improve their quality of life. After reading reports of how toxins are affecting our overall health, it became immediately apparent what kind of company he wanted to create.

In 2004, Andrew moved back to Los Angeles, CA where he founded Ripped Tide Nutrition, Inc.. Teaming with a well known M.D. who has a history of creating best-selling products, Andrew took months perfecting his flagship product. The result was a proprietary supplement blend of premium cleansing and detoxifying ingredients. The solution was natural and gentle yet effective. Andrew called the detox formula, SoCal Cleanse?.

SoCal Cleanse? was rolled out to celebrity actors, models, and even personal trainers to the stars and the response was astounding! Word of mouth spread rapidly through the health conscious town and customers simply couldn't get enough.

SoCal Cleanse? now has a wonderful following - in Hollywood and elsewhere - and is continuing to introduce new products to detox your mind, your body, and your life!

Tantra: What is Tantra?

Tantra, an ancient Sanskrit word, means to "weave" or "expand." It is a form of yoga, which means to "join." To join and expand, to come together, weaving our energies, for the purpose of opening up to the entire universe. Shaped variously by Hindu and Buddhist traditions, sometimes constricted by Confucianism, Tantra in its widest meaning describes an approach to living that links the physical universe to the cosmic whole.

Sexuality, the most physical and intimate of human interactions, is seen a sacred activity, a continual re-enactment of the original creation of the universe. The First One, separating from Itself to know Itself, embracing Itself to experience Itself.

Tantra proposes that each of us undergo within ourselves this total union, this joining of the feminine and masculine. When loving partners dance the path of Tantra together, the relationship is transformed into a sacred journey to Oneness.

Tantra describes a movement of energy, a welling up within us, of joyous excitation. Unlike forms of meditation that withdraw us from the world of senses, Tantra encourages us to start with the senses, building on their ability to focus us in the present moment.

Sensual experience is appreciated as a tool for awakening the energy within us. In the moment that we shift from overt physical pleasure to an internal joy, to a focus on the internal movement of energy, the subtle nature of our being is exposed and Tantra takes place.

Tantra occurs only in the present moment. Yesterday's experience has no relevance.

When I smell a rose, I smell it in this moment, not yesterday or tomorrow, but right now, right here. And if I embrace the moment of smelling the rose as the prelude to a spiritual experience, if I invite the rose-smelling into my total being, aware both of the scent and my total bodily response to the scent, aware of the softness of the petals and the rose energy in my heart, then in that moment I am open to the fullness of Who I Am. This is Tantra.

And if you and I both smell the rose together, and sharing that experience, dissolve our separateness into an infinite Oneness, then together we experience Tantra.

Tantra brings poetry to lovemaking. When my beloved caresses my face, and our eyes meet and we breathe together and acknowledge our rising passion, sense our hearts joining and our spirits soaring, the energy rising through the power centers of our bodies, this is Tantra.

Some spiritual paths teach us to deny, to say not this, not that. They teach that who we are is not the body, not the mind, not our actions, not our thoughts. Stripped of what we are not, these paths allow us to see the emergence of who we may be. Tantra teaches us to say YES! to this, YES! to that. I smell the rose and I am that experience, my lover touches me and I am that experience, there is nothing that I am not, I am everything. All experience can be a doorway to who I am, provided I focus on the experience itself, with the intention of energetic awareness.

To learn and benefit deeply from Tantra, we must practice being still, undistracted. When I am smelling the rose, I smell the rose.

To make love in the Tantra way means to be fully present, to allow each moment to be the entire experience. In Tantric lovemaking, there is no goal, no race toward release or

orgasm. Instead, there is complete attention to each touch, each breath, each movement of energy.

Every moment in our lives can be shaped by Tantra, can be lived in fullness and acceptance. We can learn to say YES! to each moment.

We need to do more than just make time to smell the roses. We need to learn how to let the scent permeate into our belly, deepening our breath and opening our heart to the expansiveness of spiritual experience.

Generally our minds, our thoughts, are constantly darting here and there. Our lives are structured around busy-ness, not around living in the moment. Sometimes while we are skiing or snorkeling, playing piano or violin, the world does disappear, leaving only the intention of the moment. That is the attraction of these pursuits. They require training and practice, and are designed to take place in a zone outside of daily living.

Tantra provides a way of living daily in that zone, as you enjoy exploring intimacy with your beloved! Sacred Sexuality is a training, a practice. It can transform your relationship into a love affair!

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Diana Daffner and her husband Richard are the creators of a program called Tantra Tai Chi. They lead Intimacy Retreats (vacation/workshops) for couples and also offer an at-home guided audio CD called "Lessons in Intimacy...The Lover's Touch." You may call 1-877-282-4244 for a brochure. Their website is IntimacyRetreats.com IntimacyRetreats.com

Advantages of Yoga For Sportsmen

More sportsmen are turning to yoga as an extra exercise routine to mend the variation in their body and to boost their performance in their chosen field of sport. Whether you are a baseball, basketball, tennis, or football player, the mind body connection in yoga is a vital component in producing peak performance.

Although correct respiring technique is the bedrock of many sports, it is usually ignored by many sportsmen. Yoga will help fix this shortage of respiring talent and develop the proper respiring method that is very much required in any game of sport. Many sportsmen are already using yoga movements as a warm up and warm down routines in their sport. Athletes in sports field like tennis and golf will notice enhancements in their swing as a result of this pliability of the muscles and joints. In any given sport, the addition of yoga as an extra routine training has been known to boost the performance of the athletes.

Most sportsmen are involved in some type of weight coaching and other training and other weight lifting that only develop certain muscle groups, while ignoring others. Yoga is ready to fix this imbalance and help to develop the muscles that have been ignored through the contraction of these muscles in the assorted poses.

Yoga is also a good workout to alleviate boredom in sportsmen who perform the same sorts of exercises year in year out by adding variety. It's also a vital component in recovering the body from hard aerobic and strength workouts. The many poses in yoga can be done in a low or high power workout according to the sportsman's desires. Overall, yoga is not just significant critical in bringing in more strength, balance and flexibleness to a sportsman, but also brings more alertness, attention and focus that is so much-needed by sportsmen in their very competitive world.

Proper breathing techniques and the mind / body connection are extremely important to most athletic performance. To learn how Yoga can help you to integrate these skills into your everyday routine yoga-online.info click here

Knowing the Basics of Yoga Equipment

With the soaring popularity in a global scale, yoga has evolved into a fixed discipline for the union of body, mind as well as spirit. It can better fulfill contemporary people's demands and it can be performed either at home or in the classroom, making it accessible to lots of people. And numerous yoga equipment are emerging into the market to aid with the exercises since it is getting much more higher profile.

Needless to say, before taking part in any level of yoga class, it is imperative that you should do some research so as to figure out which one fits you the best. You can choose the suitable yoga equipment either from online stores or from the yoga training center where you attend as long as you have made up your mind to buy. You can gain lots of yoga information on the internet, in books or even some other yoga studios.

With regards to must-have yoga equipment, you might take your instructor's opinion into consideration. First of all, choose comfortable clothing since you perform lots of demanding yoga poses with its help. On the contrary, you do not need to spare any attention to shoes since yoga is often done barefoot. For those people who have to sit or stand for a long time period, I think it is truly fantastic news. Yoga mats are also vital since some exercises are done sitting down. Other common yoga equipment comprises of blankets, blocks, straps, etc. In case that some students can not perform certain postures, blankets can assist them to raise a part of the body or to reach a specific position. Likewise, blocks are also applied to maintain the body appropriately especially when the students cannot touch the floor. These are usually greatly in use where students can not achieve a special position.

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Yoga Wear - Comfortable Clothing Makes a Comfortable Mind

The necessity of yoga wear is not apparent at first, but practice proves that the comfortable clothes especially designed to be worn during yoga classes are superior to the t-shirts and training suits used for sports activities. The need for the right yoga clothing is justified if we think how the mind can relax only when the body is comfortable.

There are some features that such clothing shares above other things. First of all, yoga clothing has to offer plenty of room for maneuvers as body gets into unique positions during the asana.

There are two possible choices of yoga wear here: loose cotton clothes or stretchable elastic ones. Synthetic fibers do not always absorb the sweat as well as cotton, and they can in fact make perspiration worse. The idea is not to look great but to feel great because relaxation is the first goal one sets and reaches with yoga practice. Softness represents one other element that influences the choice of the yoga clothing.

Sometimes the yoga wear has to be adjusted to the kind of exercises you plan to perform. A practice like Bikram yoga, which is also called hot yoga, which will surely require some light tops and very comfortable shorts.

As for the colors of what you wear, light shades are considered the most welcome since they are in accordance with the relaxed state of mind necessary for the yoga session. It could be disturbing for the other people in your yoga class to open the eyes on a bright red top, for instance. White, pale yellow, beige, light blue, lavender and even black are suitable, but in the end it is all about personal choices.

Some shops that deal only in yoga wear provide a wide range of apparel items and accessories such as wristbands, mats, and all sorts of other stuff. Sometimes the price is the only difference between an item purchased from the yoga wear shop and a regular clothes retailer. Actually you may be surprised to see that yoga wear is sometimes more expensive than regular clothing items. Lots of clothing offers for this type of exercise are advertised on the Internet and having a little patience to search can bring you good deals.

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Thai-Yoga Massage - Rising Popularity of an Ancient Therapy

Now is an exciting time to give or receive relaxing, therapeutic Thai-Yoga massage. It is an especially exciting time for therapists and yogis who practice Thai-Yoga massage, as clients who seek natural health treatments are starting to discover its many benefits.

What is Thai-Yoga massage?

How is it different from other styles of massage, and from yoga? What are some of its health benefits? Why is it becoming popular recently?

Thai-Yoga massage is also known as Thai-Yoga or Thai massage. It is practiced in the Thai, or Siam, culture for well-being and prevention. It produces the therapeutic effects of yoga. However, it feels wonderfully relaxing as it is applied. You, the recipient, passively receive the treatment.

Essentially, Thai massage is like having yoga done to you. You, the recipient, are usually clothed and lying on a padded mat on the floor. Some therapists may perform the treatment on a therapy table. Others may incorporate some of the Thai stretches into their typical Swedish massages.

To alleviate some of the mystique, let's explore the yogic aspects of this therapy. When we practice yoga, we are stretching our body in dynamic ways. These stretches are also called postures, or asanas. We twist and move in many directions, and we stretch many muscles simultaneously. This is called dynamic.

One of yoga's therapeutic benefits is its end result. When we stretch dynamically, our exercise is more likely to enhance our everyday activities. Because everyday activities are dynamic. Healthy living requires us to use many muscles for each activity, and to move in many directions.

So, after we practice yoga, our muscles and joints feel loose. And our everyday activities feel easier.

When these stretches are applied to you, by another person, the benefits are multiplied! When your body is relaxed and passively stretched, your body will often release tension and inhibitions and allow greater stretching to occur.

Similarities and differences.

Thai-Yoga massage is like yoga because stretches are applied to a recipient. Thai-Yoga massage is unlike yoga because it is passively received. Thai-Yoga is like massage because it is a form of bodywork applied with a relaxing and therapeutic method. It is unlike most massage because the recipient is often clothed, and the treatments are often performed on a cushioned mat rather than on a massage table.

Although yoga and massage come in many varieties, they often have some similar benefits. They are both loosen stiff joints and relax tense muscles. They bring peaceful calm. They encourage participants to meditate and discover a deeper awareness about their bodies.

Yoga and massage are available for athletes, and for people severely injured or disabled, and everyone in between!

Claim to fame?

So, why has Thai massage become a hot trend in natural therapies? Yoga, and other ancient forms of Ayurvedic medicine, have become increasingly popular in the U.S.

An aging population has discovered the relaxing therapies of yoga and of massage. So, when a natural therapy combines the best of both therapies, it's bound to be a hit.

How do I get a Thai-Yoga massage therapy?

Some practitioners have massage schooling, while others are trained in yoga. Wellness spas often carry Thai-Yoga massage and other kinds of Ayurvedic medicine. If you do not have a multi-disciplinary wellness spa or office in your area, folks at your local yoga studio can usually find a therapist for you.

Your body will thank you.

Nina Schnipper specializes in pain relief and injury recovery, using fitness training and therapeutic massage including Thai-Yoga massage. She offers Vedic therapies at Higher Spa & Studio in Basalt, Colorado.

Her Thai-Yoga Massage mentor, Micheal Buck (Mukti), of the Vedic Conservatory in Florida, was recently inducted into the Massage Hall of Fame. (Yeehaw! Way to Go! Love & Light to Ya, Mukti!).

Nina is part of the Official Sports Massage team for Higher Spa & Studio, so she works with skiers, synchro-skiers, climbers, and other athletes throughout the Aspen valley and Colorado Rockies. Of course, she also treats people with pain from work, hobbies, and everyday stresses.

For more information about Nina's work, articles on pain relief and injury recovery, plus VIDEO, Go to [HigherSpa.com] For ongoing lifestyle support & coaching, Join their online Members' Zone!

Yoga For Moms and Babies

For new moms there is no greater challenge than the first year of a baby's life. Becoming a new mom brings rich sources for joy and happiness. However the physical changes from pregnancy and birth, along with hormonal, emotional, and social changes can add up to stress, tears, sleeplessness, and feelings of isolation. For many new moms, taking a yoga class brings needed connection, relaxation, and a new way to be with their baby.

Physically, the focus of the yoga practice is two-fold. First, it gets moms back in touch with their strength in the belly, back, and pelvis, parts of the body that changed so much during pregnancy and birth. Second, yoga helps them open the chest and stretch the shoulders and spine, to counter act that hunched over "mother pose." New moms need to proceed slowly, and only start in a class with a well-trained certified teacher after their midwife or doctor has given the okay. Even if a mom didn't do yoga while pregnant, she can start any time in a postnatal class. Postnatal yoga is gentle and perfect for beginners.

Beyond physical benefits, postnatal yoga also helps with the emotional challenges of motherhood, and helps moms cope with all the changes they go through. In class, moms practice breath work, relaxation, and learn how to stay grounded and present, a big challenge for many sleep-deprived moms. Yoga helps them find their center again.

Parenting also becomes part of the yoga practice. Babies are integrated into the class. If they are having a fussy day, the teachers can adjust to accommodate that energy. The class may do a relaxation class and work to calm the energy in the room. If the babies are feeling playful, the teacher adapts the poses to be playful too. Because the teacher integrates the babies into the yoga class, the moms get to practice being flexible with their expectations, in the class and in life. New moms have to respond to the needs of the baby first, no matter how badly they'd rather be doing something else.

? 2008 Aadil Palkhivala

Aadil is the author of "Fire of Love", a book for Teachers of Yoga and Students of Life.

To buy a copy- click on this link: buyfireoflove.com buyfireoflove.com

Workout Routines For the Healthy Woman

A lot of people like to use the acronym PUSH when it comes to their spiritual life; Pray Until Something Happens. But what about using an acronym for your physical life? As women we are often the busiest person in the household and it's hard to find a workout routine to meet our needs. Well ladies the rumors are true, we have to put ourselves first and that means we have to learn to PUSH in our physical life just like we PUSH in our spiritual life. Try this new acronym I have for PUSH. Pick Up Something Heavy.

I know you're wondering what I mean. I'm talking about strength training. Strength training is part of a balanced exercise routine that increases muscle mass by making the muscles work harder than they ever have before. It has worked wonders for me. Since I've been strength training, I've lost 1-1/2 cup sizes and I'm not talking about a cup of coffee. Just think about it like this, when you don't have any more kids to pick up and carry around the house, then pick up some dumbbells. PUSH: Pick Up Something Heavy.

If you don't like dumbbells then you can use your own body weight and find a Yoga or Pilate's class that works for you. I didn't realize how heavy my arms were until I had to hold them in warrior one pose for two minutes the first time I tried yoga. Now I really Picked Up Something Heavy that day, but by the end of the program I was stress free and feeling good about putting myself on my own "To Do List."

Now, I get up every morning and thank God for a new day. I read my Bible, listen to some uplifting inspirational music and Pray Until Something Happens in my spirit. After I give God His time, I make time for me and head to my favorite gym Just Fitness 4U. I'm greeted by the friendly staff and I go to the strength training machines that I know how to use and I begin my routine. I'm a beginner, so I put 15lbs on the chest press and do 3 sets of 15 reps, and then I put 10lbs on the incline machine and do 3 sets of 10 reps there. Next I work my legs, then my waist, my triceps and then it's off to see a move in the Cardio Cinema where I walk on the treadmill for about 40 minutes. To learn more about Just Fitness 4U visit justfitness4u.com/choose-a-location/lawrenceville justfitness4u.com/choose-a-location/lawrenceville.

Ladies if you want to get fit and be healthy find a way to make yourself a priority. You are your biggest asset so capitalize on the profits for yourself before you start dishing out the dividends to anyone else.

Felicia B. White is a photographer, song writer and poet. She graduated from the Art Institute of Ft. Lauderdale and moved to Georgia with her husband 12 years ago. Felicia and her husband found a church home at Berean Christian Church in 2005 and they have been using their ever growing faith in God to lose weight and build a better marriage. Felicia is writing poetry and weight loss articles to help her win her battle with weight. Hope you enjoy the articles. To read other articles please visit healthylivingdietplans.com healthylivingdietplans.com/

Metaphysical Training - Workshops and Seminars

Find Metaphysical Training in the United States and Canada. With the expansion of alternative and healing arts schools, it is only natural that metaphysical training workshops and seminars have too, evolved. Today, individuals can enroll in a number of metaphysical training classes that entail studies in energy healing (i.e. reiki, chakra balancing, etc.) or in a variety of other fascinating topics.

Some metaphysical training workshops teach techniques in how to "hone-in" to psychic abilities; fine-tuning innate ways to reveal hidden talents. Other metaphysical training programs may be more comprehensive in nature, instructing in meditation, spirituality and yoga.

While many metaphysical and alternative healing schools provide metaphysical training and seminars, a number of these enlightening programs are sometimes conveyed through public community and learning centers. For example, there are a few instructional opportunities for individuals to learn about kinesiology (an energetic form of muscle testing). Though this is commonly used in conjunction with an assortment of massage therapies, it is also facilitated as an energy healing instrument.

Metaphysical training seminars also exist as introductory lessons in spiritual mysticism, shamanism, distance healing, higher philosophy, and other diverse subject matter. An intriguing metaphysical training course that one might choose may be in symbolism and prophesizing - for instance, if you've ever thought about reading Runes, the Tarot or discovering hidden secrets through remote viewing, then there are metaphysical workshops that allow you to learn more about these unique forecasting tools.

Some metaphysical training seminars are great for those seeking to improve mind-body-spirit awareness. Within these courses of study, are defining wisdoms of universal laws and human interaction with these laws. In addition, metaphysical training workshops may lead to professional certificates of completion, as well as continuing education credits.* (CE's may be applied to spiritual theology, holistic healing arts, and metaphysical healing arts.)

In general, if you've ever wanted to know what makes the world around you tick, paranormal phenomena, how energy transforms, or basic quantum physics - then participating in one of several metaphysical training classes may afford you with the knowledge you've been seeking.

If you (or someone you know) are interested in finding metaphysical training, let career training within fast-growing industries like massage therapy, cosmetology, acupuncture, oriental medicine, Reiki, and others get you started! Explore career school programs [school.holisticjunction.com/clickcount.php?id=6634739&goto=holisticjunction.com/search.cfm] near you.

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Pregnancy Exercise DVD Maintains Mom's and Baby's Health

Use your pregnancy exercise DVD to maintain your own good health and to promote your baby's healthy development.

Daily practice with your pregnancy exercise DVD strengthens your cardio-vascular system, preparing it to endure the overwhelming stress of labor and delivery. Maintaining your muscles' tone and building their strength, your pregnancy DVD also builds your immune system; and many of your immunities pass to your baby. Work with your pregnancy workout also cleanses, detoxifies, and replenishes your muscles, reducing your fatigue and irritability. Most of all, your prenatal fitness DVD promotes development of self-control, teaching you to breath in rhythm with your movement.

Pregnancy Yoga DVD Develops Two Strong, Healthy Hearts

Yoga slows, steadies, and strengthens your heart. Strengthening your own heart, you develop your baby's healthy heart, too. When you practice with your pregnancy yoga workout DVD, controlling your breathing and especially concentrating on long, full breaths cleansed by thorough, deep exhales, you increase blood's flow to your baby. As you get more oxygen from your deep breaths and release more respiratory by-products in powerful "sighs," your baby enjoys the benefits of more oxygen. Her cardio-vascular system grows stronger right along with yours.

As you practice yoga, you especially learn to coordinate your breathing with your muscles' movement. Preparing to move into an asana, you take and release a deep, cleansing breath; you will do the same thing when you feel a contraction beginning. Your baby also will feel the force of your contractions, and her heart rate may increase as you help with her debut. Moving into your pose, you draw-in a deep breath as your muscles flex, and you control your exhalation to maintain balance and posture. Sustaining the pose and meditating, you breathe in and out regularly and rhythmically, paying extra attention to how you exhale so that you do not hyper-ventilate. When your contractions peak, you will control your breath in exactly the same way.

Practice with Your Pregnancy Yoga Exercise DVD Increases Benefits of Other Exercise

Yoga is good alone. But it gets really good when you combine it with other exercise. Use your daily yoga practice to supplement, complement, and reinforce other elements in your prenatal "fitness and beauty regime." During your first trimester, begin walking at least twenty minutes twice per day. As your pregnancy progresses, extend each walk to thirty minutes. Exercise physiologists claim you get more benefit from two half-hour walks than from one long walk, because you give muscles time to refresh and rebuild. In between walks, stretch, relax, and restore tired thighs, calves, and buttocks, working with your pregnancy exercise DVD. Leg muscles take a beating as your baby grows; condition them not only with strength and endurance training but also with stretching and relaxing from yoga

For expert pregnancyexercisedvd.com Pregnancy Exercise DVD Reviews please visit pregnancyexercisedvd.com pregnancyexercisedvd.com/

Baby Boomer Fitness - Top Ten Tips to Avoid Boomeritis

Boomeritis is a term I learned several years ago while reading an article about baby boomers. Since our generation ushered in the exercise craze, it should have been no surprise to learn that boomers were getting arthritis, tendonitis, bursitis, and many other "itis" type conditions.

According to medterms.com medterms.com the proper definition is as follows:

Boomeritis: Injuries to older amateur athletes, especially those who are part of the Baby Boom, born when there was a marked rise in the birthrate following the end of World War II in 1945. As the Baby Boom generation began to turn 40 and 50, there was a veritable explosion of bone and joint aches, pains, injuries, and ailments -- boomeritis. The term was coined by Dr. Nicholas A DiNubile, an orthopedic surgeon at the Hospital of the University of Pennsylvania, in 1999.

I got a kick out of this the first time I read about it. I chuckled to myself and thought, it takes our generation to come up with another new word. At that time, I couldn't relate. Several years later, I have a different perspective.

Next, I was reading another article which poked fun at boomers who are weekend warriors. They do nothing physical all week, then they put things in high gear on the weekends by biking too many miles or horseback riding for long hours leaving them stiff and sore on Monday.

Again, I chuckled. But then it dawned on me. These articles were speaking of me. Could that be? I remembered how I tore my ACL while playing tennis with my son one weekend. He was 18 at the time and I was, well a boomer. I'd hit a bit of tennis that summer, walked five days a week, but was in no shape to take my racket and go all out playing like I was a kid again.

The first half hour felt great. I was going strong and felt as if I could almost keep up with him. Then I turned to run and hit a backhand, and down I went. I knew what I'd done because I'd torn the other ACL years back while playing soccer with the kids. Will this old gal ever learn? It seems I'm in good company. According to an article written by Bill Pennington and published in the New York Times, sports-related injuries to baby boomers rose 33 percent between 1991 and 1998.

Since there are many other boomers facing boomeritis, I thought I'd share some tips that might keep you from being the next emergency room patient.

Top Ten Tips to Avoid Boomeritis

Make sure you're getting enough calcium.
Consider taking Vitamin D which allows calcium to be absorbed by the bones.
Include cardiovascular activities, exercises to stay flexible, and do a bit of weight training too.
Stretch before and after any physical activity.
Consider activities such as yoga, walking, swimming and cycling which are easier on your body.
Do something physical each day even if it's just a little walk at lunch time.
Do not begin a physical activity from your youth without taking the time to train at a slow pace.
Wear the right shoes for your sport.
Stop as soon as your body tells you to do so.
Consult a sports medicine physician as soon as you feel an ache or pain.

Dotsie Bregel is Founder of the National Association of Baby Boomer Women, nabbw.com nabbw.com and the wildly popular Web site BoomerWomenSpeak.com BoomerWomenSpeak.com, the # 1 site for "baby boomer women" online. She is passionate about empowering and educating midlife women. Dotsie has been mentioned in Time magazine and AARP Bulletin among dozens of newspapers across the nation. She frequently does radio interviews and appeared on The Early Show (CBS) with Dave Price. You may contact her at

Different Types of Yoga and What They All Mean

Yoga has been around for thousands of years and has been a widely used practice in the Eastern Countries. In the past 20 years, yoga has made it's way to the Western hemisphere and is now practiced by many enthusiasts, especially in this country. This article will discuss the different types of yoga. How to become an instructor through happinesslifetime.com yoga teacher training and also the wide variety of yoga retreats that people are going on and enjoying.

If you go to any gym in the United States most of them offer not only yoga but usually a variety of different types of yoga classes. Whether it is for your fitness and weight loss or to try to find an inner spirituality, yoga has many different elements which is why it is such a popular practice and one that can be done for people aging 3-93.

The first type of yoga is Bikram yoga also known as hot yoga. This particular type of class is offered in a room that is usually heated between 95-102 degrees. This is either loved or hated by those who have tried it. The hot room is supposed to allow your body and muscles to heat up more quickly which then results in greater flexibility through the different poses. Bikram yoga also results in a lot of sweating by participants which is said to rid the body of all of the toxins in it.

The second type of yoga is Ashtanga yoga which is based on using eight limbs in all of your poses. It is a set order of poses that you must go through and completing 75 of the poses would take a participant an hour to an hour and a half to complete.

An off shoot type of yoga has resulted from Ashtanga in the 1990's and that is known as Power Yoga. Power Yoga was introduced with the basis of Ashtanga poses but offered in a more power and vigorous workout that appealed to those people that were used to fitness based classes at their gym. There is no requirement of poses in Power Yoga so the classes for this vary widely and are different depending on what instructor you have. Most people who like Power yoga are interested in getting into shape and losing weight versus, relaxation and flexibility.

The last type of yoga we will touch on is Vinyasa which in Sanscrit means breath synchronized movement. This is more about increasing your flexibility as well as learning to relax and quiet your body and its muscles to a great relaxation state. It really promotes deep breathing and the different breathing techniques in a variety of poses more than the poses itself.

Many yoga enthusiasts go on yoga retreats in beautiful locations around the world to learn more about the practice that they love while visiting a beautiful place. Others go on yoga retreats to become certified yoga instructors to return home to teach what they have learned themselves.

Connor R. Sullivan recently completed itsyoga.net/index.php Yoga teacher training at one of the itsyoga.net/index.php Yoga retreats in the Hollywood Hills.

Yoga Teacher Training

If you have caught the yoga bug, you may want to look into yoga teacher training. You only have to have a love of yoga and a desire to participate to start off in a yoga teacher training program. A good program will offer more than just a textbook and memorization exercises. A full body and mind immersion should be included.

Look for a yoga teacher training program that feels like a natural fit for you. Do they practice the type of yoga that you are interested in? Since there are so many types of specialized yoga techniques, see which one your training program offers. You'll also want to see how much the training costs. If that's a consideration for you, work within your budget. You should be able to find a program in every price range.

A good yoga teacher is healthy in mind and body. She or he looks for ways to help people become their best self. You don't have to have any formal educational background to become a yoga teacher. You just need to have a passion for spending time instructing people in this age old art form.

If you are living a lifestyle that meshes well with the yoga lifestyle, you are an ideal candidate. Yoga teachers should aim for optimal health and well-being so they can help others achieve these goals as well. People who go into the field of yoga instruction immerse themselves in every aspect of yoga. There needs to be a balance between knowledge, a joy for yoga and a commitment to the practice.

Not only will you spend hours in your training on the yoga mat, but also in the classroom. Most certification courses require 200 hours of training. You'll need to know about exercise physiology as well as all the specific postures and poses. You'll need to combine an understanding of art and science. You'll need to be well versed in anatomy, psychology and philosophy. It's a comprehensive approach that requires intensive concentrated coursework.

If you feel you are ready to begin yoga teacher certification, start searching for a program that fits your needs both geographically and financially. You can find them in most states and at all different price ranges. Look for their certification alliance. Are they registered with the Yoga Alliance? This is the standard certification bureau for the yoga industry. So choose a program that will graduate you with a fully certified Yoga Alliance compliant certificate.

Alexander Sutton applies his direct experience and knowledge of the industry to help people enjoy the best values possible. For more information, please visit my-yoga.net/yogateachertrainingprogram.html Yoga Teacher Training Program.