Teaching Hatha Yoga: Designing a Lesson Plan - Part 2

Whether a Yoga class should start from a standing, or seated, position has always been a subject for debate, but both methods are fine; and many Yoga teachers do both, depending on the particular lesson plan.

One thing that should not be missing from your Yoga class is a warm-up and proper warm-up exercises, which will slowly warm up joints, connective tissue, and muscle tissue. Some Yoga teachers might feel that advanced Yoga practitioners do not need to do a detailed warm up, and I totally disagree with this philosophy.

Consider this: Professional athletes, who practice, and train, almost every day, are always instructed to perform warm-up exercises. This is very cautious, but with professional athletes, thousands, or millions, of dollars could be on the line.

Yoga students do not usually have such "high stakes" involved within the physical performance of their jobs, but each student should be taught with safety guidelines intact. This is why I feel so strongly about the value of a warm-up at the beginning of a Yoga class: It's just common sense to take care of your students.

Should you start or finish a Yoga class with meditation? Some Yoga teachers guide students through meditation at the beginning, and the end, of the same Yoga class, while some teach meditation only after asana practice.

Unfortunately, a comparatively small number of Hatha Yoga teachers do not include meditation at all. This happens when a Hatha Yoga class is converted into a "fitness only" atmosphere. In truth, this is every Yoga teacher's prerogative; and some health clubs may not want meditation in Yoga classes.

When you are teaching Hatha Yoga, you are teaching mental, physical, and sometimes, spiritual health. Meditation addresses a very valuable health component, but exercise alone is not a guarantee of good mental health. Hence, if you are teaching any style of Yoga, you should, at least, be teaching the basics of meditation as part of your Yoga classes.

How should you incorporate Pranayama within your Yoga class? With beginners, you should cover at least three Pranayama techniques that you commonly use during the course of a Yoga class. If you make Pranayama an extra curricular part of the class, you may find some beginners will try to avoid that particular time of Yoga class.

Many Yoga teachers have become accustomed to full classes, and it was not that long ago, when we taught to small dedicated groups of students. Therefore, we want to maintain popularity, but any component of Yoga can become unpopular.

This creates a delicate line for full-time Yoga teachers to walk. You know the benefits of long-term Yoga practice, but beginners have to stay long enough to "feel the results." This is much different from exercise, where a practitioner might see visual results in a month or two.

The many health benefits of a well prepared Yoga class require time, and you must use public relations skills along the way for students to see the "big picture."

© Copyright 2006 - Paul Jerard / Aura Publications

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

How to Find the Best Yoga DVD

There are many yoga training styles available today for home practice. When looking for the best yoga DVD for yourself if you are a beginner, then keep it simple. A lot of people want Ashtanga because they have heard the term often. The Ashtanga training method most often includes the eight aspects of yoga, as the name itself suggests in translation, eight limbs. Hence, for getting the best results from an Ashtanga yoga training DVD, one must get trained from an individual or institution with a good reputation.

This is very important, for any yoga training because the instructor should have proven expertise in all the aspects of yoga to pass it on to those viewing. It is also very important that the person presenting in any yoga DVDs should understand the safety measures involved in that they are not there directly with the student in the same room. We know we should not go beyond our limits but it is good to be reminded at the appropriate times and with certain exercises.

When one is in the hunt for the best DVD, it always pays to explore the review sites and to listen to what others say is good. There is no doubt that different teachers have different curriculum, but is more than likely that you will not be familiar with a particular teachers style when you order the DVD, so again, reputation, ratings and recommendations count.

Before getting going, know if you want a beginner yoga DVD or something that demands a higher level physically. For example, an Ashtanga yoga training course one is one of the most physically demanding styles of yoga if taught at an advanced level. It is always advised to consider one's physical limitations before determining on an Ashtanga yoga training or power yoga training as your first choice. However, if one is very keen on this method of yoga training, it is better to start with the beginner's level which involves basics like understanding the human body through the use of it and the impact of this style of training on the body, mind and spirit.

As discussed earlier, in typical methodology, you learn different sequences of body poses or asanas. Primary courses can include 70 or even higher number of asanas (or postures). Don't worry if you are beginning, you have to start some where. These asanas are connected with breathing sequences. The Vinyasa style is know to help connect the breath to the sequence which includes the timing of breathing in and out as one moves in between different asanas.

Most good yoga training films start with in-depth instructions. These instructions are about the primary practices of yoga. The purpose of these instructions is to increase a student's ability to apply adjustments to yoga moves. These sections which can include breath and meditation also aim at helping students in making their postures deeper and hence more rewarding.

It is also very nice if you get orientations on the names of the postures in Sanskrit. All the names in North America are known by there English names but the sound of the original Sanskrit has a special sound resonance in the body. It is also helpful if you learn during the course of the workout some of the advantages of different fundamental aspects like vinyasa, pranayama, drishti and mudras. The viewer can benefit greatly by getting a comprehensive idea on the fundamentals of yoga philosophy and translations of that for improvement of everyday life. Nevertheless, the best yoga DVDs also encourages students to continue their regular practices while preparing for taking what they have learnt into their daily lives.

Sherry Holistan is a Hatha, Vinyasa and Bakti Yoga Practitioner. For more great tips on finding the bestyogadvd.net Best Yoga DVD for yourself, please visit bestyogadvd.net bestyogadvd.net/

Personal Training - 3 Powerful Ways to Position Yourself as an Expert

Regardless of what profession you are in, it is critical that people believe that you know what you are talking about! You won't find very many successful lawyers whose clients never win in court, or popular doctors whose patients are continually misdiagnosed. This concept obviously applies to personal trainers as well, and making sure you are viewed as an expert in your field is as important as having the knowledge to begin with.

It is helpful to be aware of the simple fact that a person's perception is their reality, even if that perception is incorrect. Let's use the example of the doctor in the above paragraph. If you heard through personal references that Dr. John Smith wasn't a very good doctor, the chances that you would ever go see Dr. Smith are pretty slim. However, do you actually know for a fact that Dr. Smith is a bad doctor? No - you just have the perception that he is a bad doctor because that is what you heard. Do you see how your perception is your reality, and how Dr. Smith is unlikely to be getting any of your business?

Your mission is to make sure that you are always viewed as an expert in your field! Otherwise you will end up like poor Dr. Smith, and your list of clients will be short indeed, as will the life of your business. However, if you have done your job and created the impression that you are an expert in your field, then the opposite will hold true. People will have "heard" that you know what you are talking about, and your reputation and your business will grow as a result. In order to get to this desired end result, three effective ways for you to build your reputation include media exposure, writing books, articles, or success tips for your field, and approaching any given situation from a "position of power".

Media Exposure

The most common ways to get viewed as an expert using media exposure include news programming on television, magazine and newspaper stories, and radio time. Each of these methods has one thing in common: mass exposure via a publicly accepted system of obtaining information.

Consider this point from your own perspective. If you see an interview on the news, read an article about a company in the newspaper, or hear about a professional organization on the radio, your natural instinct is to believe that the company or organization has a firm grip on the ins and outs of their product or service.

Why do you think that? Is it because the radio program included a long list of professional references for the company? Is it because the magazine article listed a passing grade by a professional review board or other certifying agency qualified to judge the advertised organization?

The answer to those questions is most likely "no". Why then do you believe in the company's ability to provide the product or service that is discussed? The answer is simple: because you were exposed to the company via a publicly accepted system of obtaining information. Whether that system was the six o'clock news, your local daily paper, or your favorite magazine, chances are that you believed what you read or heard simply because of WHERE you read or heard it!

Ideally, all consumers - including professionals such as yourself - would use other additional methods to determine the qualifications of a company before purchasing their product or service, but in reality, does that happen very often? No, not really. Most people believe what they read and what they hear, and as a Fitness Professional, you can take advantage of that fact. Granted, you should not profess to be an expert if you aren't, but assuming that you really do know what you are talking about, use the media to let others know, too!

Writing Books, Articles, and Success Tips

Comparable to the "expert" status that is afforded a company based on their mass media exposure, a similar assumed professional status can be taken on by any company or individual that publishes written works in their field.

Refer back to the power of the mass media that is referenced above, and you will see a very similar effect generated by published works. If someone writes a book, publishes articles, or generates a regular flow of "success tips" in any given field, it is automatically assumed by the reader that the author of the book, article, or success tip knows what they are talking about.

Is it true that the author is an expert in their field just because they know how to write or type? Of course not! However, the mass media phenomenon applies to published written works just as much as it applies to interviews done on the news, in magazines, or on the radio. The author is assumed to be proficient in the field that the book, article, or tip discusses, even though there is rarely indisputable evidence of the writer's expertise included with the written works.

Again, it is not being suggested that you write books, articles, or success tips unless you really do hold expert status in your field. However, since the "assumptions of excellence" apply as much to the written word as to audio and visual exposure, take advantage of that fact and write as much and as often as you can!

As a side note, writing is also an excellent way for you to enhance your own knowledge in your field. Frequently during the process of writing a book or article, you are called upon to reference the sources of your information, and gathering that type of information expands your own knowledge, as well as your understanding of how to find information for similar projects in the future.

Assuming a "Position of Power"

Utilizing a "position of power" is one of the most effective methods of positioning yourself as an expert in your field. Approaching a situation from a position of power is simply the art of assuming that whoever you are talking to already perceives you to be an expert. Remember that a person's perception is their reality, so as long as the other person believes that you are an expert, then in their eyes, you are!

For example, let's use the story of a talented personal trainer who is applying for the position of Director of Fitness Programming at a small but successful local gym. We will call our imaginary professional Joe Trainer, and we will say for the record that Joe does indeed hold an effective track record in the personal training industry. His clients have benefited from his knowledge and guidance, and he has successfully changed many people's lives in a positive manner. However, Joe Trainer has never been a "Director of Fitness Programming" before. Is he qualified for the job?

Let's review Joe's history. He has worked or worked out in dozens of gyms over the years. Joe has utilized all manner of fitness equipment, from paint cans in his garage when he was a teenager, all the way up through the most modern computerized workout machines available in some of today's fitness facilities. Joe has put together hundreds of different workout programs for hundreds of different people over the years, and we have already determined that his client track record is excellent. Joe has also been called upon many times over the years to recommend fitness equipment purchases to his many clients, including a cost to benefit ratio analysis (in other words, if the equipment is worth the money). Joe has also been exposed to many different lines of nutritional supplements, dietary guidelines, and he has even taken aerobics classes and yoga from time to time.

Has Joe Trainer ever been a "Director of Fitness Programming" before? No. However, is Joe Trainer qualified for that position? Most likely yes! However, now Joe has a dilemma. He has scheduled an interview with the local gym, he really wants the job, but he is nervous about the fact that he has never really been a "Director of Fitness Programming" or a director of anything at all, for that matter. Joe now has 2 choices.

Choice number one is for Joe to go to the interview, ramble on uncontrollably about the hundreds of clients that he has successfully trained, babble about how many different gyms he has been in, and go into mindless detail about why he thinks Supplement A is better than Supplement B.

Do you think Joe will get the job? Let's try a different approach.

Joe mentally prepares for the interview by reviewing the many different ways that his experience will benefit the facility. He puts together a few examples of how he successfully recommended or used one type of fitness equipment more effectively than a different type. Joe puts together mental notes about how aerobics and group exercise classes have added success to his training programs over the years, and how incorporating a cross training approach has kept his clients motivated and continually seeing results from their training programs.

By this point, Joe's confidence in his ability to be a "Director of Fitness Programming" has increased, and he honestly believes that it is not him who is being interviewed, but it is he who is interviewing the facility. Joe doesn't need this job - he has proven his ability to make a living as a personal trainer dozens of times over the years. He is applying for this position because he believes that he can be a great asset to the facility, and he wants to expand his experience in the field. In fact, the facility would be lucky to have him! For that matter, he may already be considering countering the posted pay scale with an increase if they want to hire him. After all, he is Joe Trainer, and his success record speaks for itself!

Now, do you think Joe will get the job? Pretty safe bet.

Is the Joe Trainer in the first example any different than the Joe Trainer using the second approach? No - we're talking about the same person. What is different then? Joe's belief in himself - and more importantly - Joe's ability to show the facility how they would be missing a great opportunity if they didn't hire him. It is Joe who is interviewing the facility, not the other way around. Joe assumed a "Position of Power" before he even got to his interview. He walked out with a new title and a nice salary, an increased confidence in his own abilities, and the opportunity to mold an entire staff of personal trainer into successful, results-oriented Fitness Professionals!

This same concept can also be applied when negotiating with potential new clients. Remember that you are the fitness professional. You are the one with the knowledge and the experience that the client needs. You are not asking them to be your clients, but rather you are giving them the opportunity to become your clients.

Conclusion

As you can see, as Fitness Professionals in the ever-growing field of health and physical fitness, we have many tools at our disposal when it comes to positioning ourselves as experts. However, we have an equal amount of responsibility to not utilize these tools unless we are 100% confident in our status as experts in our chosen disciplines. Use your knowledge and your tools wisely and appropriately, and you will see your professional and personal success grow beyond your wildest dreams!

Aaron Potts is a Fitness Coach, Personal Trainer, and Personal Development Writer who teaches people to take control over their lives by combining a proper attitude with effective health, fitness, and weight loss practices. Learn more about Aaron and sign up for his free Newsletter at fitnessdestinations.com fitnessdestinations.com, or visit his Coaching website at surfsidefitness.com [surfsidefitness.com/blog/]

A Well Rounded Fitness Program Will Benefit Your Yoga Practice

Many people who exercise regularly will add yoga to their exercise routine for the flexibility benefits. I add other exercise routines to benefit my yoga practice. It might sound backwards to you but Pilates' core strengthening helps in every single yoga pose. Weight training helps with the strength needed to hold poses in yoga, and cardio exercises increase lung capacity and keep your heart strong. A well rounded fitness routine is a good idea to keep your body in balance, and to keep improving in your yoga practice.

During any yoga practice there is always something you should be doing with your core; pulling it in, activating it in poses to help with the balance, etc. Pilates is about strengthening the core, along with the rest of the body, and about adding some flexibility. Practicing Pilates exercises adds flexibility. It is similar to yoga in that you attach your breath to your movements. Since teaching yoga is my passion, I am biased in my belief that yoga has more of a flexibility benefit. Pilates, on the other hand, has more benefit of core strength because people will practice a few core strengthening poses in yoga, but will rarely practice a whole yoga session focused on the core.

Joseph Pilates studied various exercise practices including yoga. Pilates taught that functional exercise would improve posture and physical fitness. His exercises were intended to keep the mind, body and spirit in balance. With physically fit bodies we can live with ease and enjoy life. So as you can see, there are many similarities in a yoga and Pilates practice: Increased strength, flexibility, using breath connected exercises and the mind and body connection.

One benefits the other when you practice them regularly. I teach many yoga and Pilates mixed classes and I teach them separately. Both are beneficial; they are simply in larger doses when you do them separately.

Weight training brings a series of new benefits to your yoga practice. Strengthening the legs helps to hold poses a little longer. Standing poses require some strength in the legs and that strength will increase by practicing yoga alone, but if you can strengthen additionally to your yoga practice you are ahead of the game.

Upper body strength training helps with those plank (push up) poses, and any poses that strengthen the shoulders and upper back. If you are not strong enough to hold yourself up in a high pushup you can always use your knees for support, but if you can strengthen that upper body through weight training, your strength gains will be quicker.

When I teach power yoga I have a series of poses that takes you from an upper pushup position (plank pose) to a low push up position where you hold your body straight a few inches off the floor. Then you come into an upward dog pose and back to a low pushup. This is a fantastic move to strengthen the shoulders and the core, but you need a little bit of strength to do it. It requires both upper body strength and core strength. Of course any yoga pose can be adjusted and you can gain strength from practicing it on your knees, but again, if you gain some strength from other activities your overall gains will be quicker.

Cardiovascular work increases your lung capacity. If a sedentary person tried to full out sprint for a mile, the first problem would be they wouldn't be able to breathe. Someone who regularly does some sort of cardio exercise will have more of a chance to run the mile. Increased lung capacity is another one of yoga's benefits, but once again, if we practice cardio regularly the gains will be quicker.

So how often should we be doing each? Weight training should be 2-3 times per week for 30-45 minutes. You want to work on all of the muscle groups starting with the bigger muscles groups and working towards the smaller ones. Chest, back and legs should be first, and then do some shoulders, biceps and triceps. You can use any sort of strength apparatus, strength machines in a gym, free weights (dumbbells), or resistance bands work well. Consult someone certified in weight training or research which exercises to start with. Just, please, be safe about it.

Pilates can be practiced at home with many available DVDs or at a gym or Pilates studio. You can get great results from practicing 2-3 times per week for 30-60 minutes.

Cardiovascular exercises can be done outside, i.e. walking, jogging, or riding a bike. If the weather is bad these can be done inside on a treadmill, cross trainer or stationary bike. Dancing, ice skating, and playing football with the kids, are all good forms of cardiovascular exercise too. You want to focus on getting your heart rate up and being slightly out of breath; Slightly out of breath meaning that you can speak a sentence while you are doing the activity.

Interval training is another great way to build respiratory health and lung capacity. If you are walking you want to bring a way to keep track of time. You could walk slowly for a few minutes then walk briskly, then back to slow, etc. If you are at a higher fitness level you could walk and run in your intervals, jog and sprint, etc. You get the idea. You want to bring your heart rate up and then let it come down a little, then back up and continue that way. Cardiovascular exercise is recommended 30-60 minutes daily.

This sounds like a lot of exercise but an example of a weekly schedule could be:

2 days of weight training for 30 minutes.

2 days of Pilates practice for 30-60 minutes.

3-5 days of yoga for 45-60 minutes.

Add 30 minutes of cardiovascular to each day.

You don't need to do everything at one time either, break it up if you only have 20-30 minutes at a time to exercise. Make a commitment to yourself for better balanced physical fitness.

You are looking at an hour a day to improve your physical fitness, increase respiratory health and lung capacity and increase your overall sense of feeling good ~ physically and mentally.

Have fun!

By Kathi Duquette

Certified Yoga Instructor, ACE certified Personal Trainer

For more basic yoga information, please check out my website at basic-yoga-information.com basic-yoga-information.com

Bikram Yoga

Bikram Yoga and Restorative Yoga

Bikram Yoga is a style of yoga for which you need to be very healthy and strong. It is done in a heated room to replicate the heat of India where this style originated. Like all forms of yoga it gives you a thorough workout, working through the body in a series of postures that strengthens and moves all muscle groups. Apart from the fact that it is done in a hot room the workout you get is designed to get you sweating and feeling like you have done a serious amount of work on your body. Said to be good for stamina, strength and weight loss this is a demanding style of yoga. In complete contrast the style of yoga called Restorative Yoga is slow, done in a temperate room where the body is comfortable and no strain is placed on the body at all. In fact a restorative class may have its students lying or sitting on sheepskin rugs in order to give a soft cushion for their postures. Restorative Yoga is for people who have been unwell, either through stress related illnesses or some prolonged period of illness or injury. It enables people who feel weak, but who want to be doing something good for themselves and their bodies, to gently begin to unlock their own healing processes and make steady steps towards the day when they will be ready to do more a more active Hatha yoga session.

The thing that is so important about yoga classes is that you have to find the style and the teacher that is right for you. Bikram Yoga is great for some people, but not all. Ashtanga Yoga with its constant movement and lovely flows of postures is not right for everyone - but suits others perfectly. Restorative Yoga is not right for everyone all the time but most people find it wonderful at periods of their lives when they feel fragile, but determined to be well again. As a person considering taking up Yoga it is important to know what style might be good for you and then to try and find a class where you can try it out. After that it is a case of whether the teacher suits you. happinesslifetime.com Yoga teacher training is precise and makes sure that yoga postures are taught safely and respectfully however every teacher brings their own personality to it and that makes a difference to the classes.

Have a look round and read up on the different styles and talk to people who attend classes while you find the sessions that are right for you. Dont be in a rush as yoga will be a great friend for you throughout your life if you yake the time to find classes that make you feel wonderful when you have done them and lead you to a quieter, stronger more balanced state of body and mind.

Restorative Yoga Workshops and more information about how to use this form of self healing can be found on restorative-yoga.net Restorative Yoga and yin-yoga.net Yin Yoga. The Fifty, Fit and Fabulous programme provides a step by step approach to wellbeing through holistic care and is outlined on these sites.

Joseph Pilates and Who He Was

Joseph Pilates was the man who invented and promoted the Pilates method of fitness. He was born in the year of 1883 in Germany. His father was one of the best gymnasts of the time and won prizes for the outstanding job that he did. His mother worked in neuropathy. All and all, Pilates was a sickly child. He suffered from a number of ailments such as the rickets, asthma, and rheumatic fever. He dedicated his entire life to improving his overall physical strength. He studied yoga, Zen, body building, gymnastics, and even skied.

When he was 14, he was fit enough to pose for anatomical charts that were used. He believed that poor health led to bad posture and inefficient breathing. He quickly devised a plan of exercises and training techniques to use to correct these issues. He engineered the equipment that was used for these exercise techniques as well. He learned how to use, tune, and even the specifications of the exercise plan to teach the exercise methods he developed to others properly.

He was originally a gymnast, bodybuilder, and diver. He earned a living in 1912 when he moved to England and performed in circuses, professional boxer, self defense trainer in police schools across the area, and Scotland Yard. He developed Contrology while being interned during World War I in a concentration camp. He studied the movements of yoga, animals, and other fitness routines during this time. He trained other inmates the techniques of his exercise and a lot of the inmates made it through the camps due to good physical shape.

He returned to Germany after the war. He trained others with his exercise and trained police officers as well. He did not want to train the members of the German army and immigrated to the US in 1925. He then opened a studio that taught Contrology which used the mind to control muscles throughout the body. This focuses on the core postural muscles that keep the body balanced and erect. He taught the awareness of breath and the alignment of the spine. This was to help strengthen the torso and abs.

They then took in dancers who needed rehabilitation. This was to strengthen their dance through the Pilates method of exercise. Many of the great dancers such as Martha Graham and George Balanchine were sent to them. Pilates wrote several books such as Your Health and Return to Life through Contrology. He became a prolific inventor of sorts with over 26 patents. They had many people who continued to teach their methods as Pilates became older. They were learned firsthand by Pilates himself, and continued to pass it through generations. Joseph Pilates died at the age of 84 in NY in 1967.

For the latest information on cadillacpilates.com pilates please visit cadillacpilates.com cadillacpilates.com/.

Yoga Poses for Runners

When it comes to running you wouldn't think yoga applies but you would be wrong. Most people think yoga and meditation is just good for stress relief however, it does so much for strength and flexibility. Being flexible and strong will prevent injuries and will allow you to enjoy running for years to come. There are many types of yoga however Prasara works well for runners or any other athlete. Runners and athletes are constantly moving this movement or flow is what makes Prasara yoga different. Prasara focuses on the movement between poses unlike other forms of yoga. It's almost like dancing. With Prasara Primer you will:

Increase your strength and mobility

Develop proper breathing techniques

Increase flexibility

Develop and lean and toned body

Reduce injuries

Improve your overall mindset

Prasara yoga has 5 different flows which are designed to target different athletic movements. When practiced in order you will be building a stronger body and mind. Each flow has different levels of difficulty and motion. As you master each one you will get smoother in your execution. Since doing Prasara I have become more focused not only while running but in my overall view on life. So last June I ran my first 1/2 marathon in Seattle's Rock N Roll marathon for Team in Training. Not only did I accomplish but with my new found outlook on life but I raised over $10,000 to find a cure for cancer. Running is something I will continue doing as long as I am healthy and with hubpages.com/hub/Runners-Yoga Yoga for runners I don't doubt it!

hubpages.com/hub/Runners-Yoga hubpages.com/hub/Runners-Yoga

What is P90X? An Extreme Home Workout Fitness Program

Many people ask me, what is P90X? Will it get me ripped in 90 Days? and I tell them maybe. Every one has different perspectives of exercise, some are filled with Fire and others, Excuses. P90X has done wonders for Myself and if you follow this program to the Tee, then you are guaranteed great results. P90X is based on "Muscle Confusion" This is a great method of training and really get the most out of your hard workout. P90X is divided into 3 phases. In Phase One you will be doing a series of workouts ( according to the schedule you choose). In the Classic Version of P90X you will do ( on Monday, Wednesday, Friday) a Weight Training Video followed by a 15 minute Ab Ripper X DvD. Tuesday and Saturday you will do a Cardio Based Workout. And on Thursday you will do Yoga ( and Its Def. not Easy). Weeks 1-3 you will do the following:

Monday: Chest and Back, Ab Ripper X
Tuesday: Plyometrics
Wednesday: Shoulders and Arms, Ab Ripper X
Thursday: Yoga X
Friday: Legs and Back, Ab Ripper X
Saturday: Kenpo X ( Karate )
Sunday: X Stretch or Relax

And on the 4th Week You will do a Recovery Week.

The workouts range from a Total of and 1:10 to 1:30. Yoga is the Longest which is an Hour and 30 Minutes Long. As you can see This Program is No Joke and it demands alot from you, But the modifications are built into this amazing program so that you can keep up and progress with each day. Now heres where the Muscle Confusion Comes in. In Phase two ( each phase is 30 days long) you will do a completely New Set Of Workouts.

Monday: Chest Shoulder & Triceps, Ab Ripper X
Tuesday: Plyometrics
Wednesday: Back and Biceps, Ab Ripper X
Thursday: Yoga X
Friday: Legs and Back, Ab Ripper X
Saturday: Kenpo X
Sunday: X Stretch or Rest

Week 4 you perform a recovery week like in phase 1.

In Phase 3 they really mix it up and make you do a different set of workouts each week.

Weeks 9 and 11:

Monday: Chest and Back, Ab Ripper X
Tuesday: Plyometrics
Wednesday: Shoulders and Arms, Ab Ripper X
Thursday: Yoga X
Friday: Legs and Back, Ab Ripper X
Saturday: Kenpo X
Sunday: X Stretch or Rest

Weeks 10 and 12:

Monday: Chest Shoulder & Triceps, AbRipper X
Tuesday: Plyometrics
Wednesday: Back and Biceps, AbRipper X
Thursday: Yoga X
Friday: Legs and Back, AbRipper X
Saturday: Kenpo X
Sunday: X Stretch or Rest

So this is what the P90X schedule looks like and it is 90 days of Pure Dedication, Hardwork, Sweat, and Fun.

To Know more about P90X contact me at

The Truth About Yoga

Yoga seems to be one of those activities that people either love or hate. If you ask a group of people for their opinions about yoga, some will tell you how much the enjoy doing it and how great it makes them feel whilst other will look a little confused or crack a joke about meditation or even levitation!

Unfortunately, there are lots of myths and mis-truths about yoga, many of which contribute to some people being discouraged from trying it out. Below is a run down of some common myths and rumours surrounding yoga. Have a read and then why not think again about yoga!

Myth: Yoga is nothing more than a bit of stretching.

Truth: This common view of yoga is far from accurate. Yoga does involve stretching and exercise but also requires mental focus and calls on the use of the mind.

Myth: Yoga can only be done by people who are extremely flexible.

Truth: In fact, yoga can be enjoyed by anyone and a suitable programme can be devised to fit all abilities and bodies. You don't need to be a contortionist to enjoy yoga!

Myth: Yoga is only enjoyed by Asian people.

Truth: The origins of yoga are found in India but it is now practiced and enjoyed the world over by all sorts of different people. Some elements of yoga have been adapted to suit the needs of other tastes and cultures but the fundamental benefits of yoga practice are acknowledged by professionals all around the globe.

Myth: Yoga is only suitable for skinny people.

Truth: The exercises which make up yoga are carried out in a calm manner but some moves actually require core strength and good stamina. Yoga is even used by some professional sports people as part of their training routine.

Myth: Doing yoga won't build muscle.

Truth: Yoga is actually great for conditioning and improving strength. There are a large amount of moves that can work all areas of the body and help to develop muscle size.

Myth: Yoga can't be practiced without an expert.

Truth: Whilst attending a yoga class is a good idea if you are serious about taking up yoga, there is no reason why you can't try out some basic exercises by your self in your own home. Pick up a good yoga book or DVD and get started!

So you see the truth is that yoga is a great exercise system to add into your lifestyle and you can realise the benefits of yoga even if you only practice once a month. Why not forget your misconceptions and give yoga a go today.

Good luck!

Will has considerable experience writing in a professional capacity. He is a keen sports enthusiast who specializes in fitness and diet topics. His most recent website discountrefrigerators.org discountrefrigerators.org/ was inspired after spending many hours searching for a cheap fridge and aims to help others find great discountrefrigerators.org discount refrigerators.

When the Golf Season is Over

With the season over, now is the ideal time to begin training for next year. To help improve your swing, staying in shape all year round is vital. Your focus should be on strength and core training, keeping in mind the golf-specific moves that are required during a round of golf. Here are some tips and exercises to get you where you need to be come opening day 2011.

1) Medicine Ball Throw: This exercise is done with a partner. Here's how to do it:

1) Face each other.

2) Get into a golf address position (as if you were going to tee off). Toss a medicine ball to your partner. During the throw, open up your hips and follow through like you would with a golf club in your hands.

3) Once you catch the ball, set up into a golf starting position and repeat step 2. Doing about 3 sets of 10-12 reps should do it. You really want your legs and hips to do the work here rather than your arms and shoulders. For your golf swing, this exercise will help you maintain balance and power throughout the golf swing.

2) Ball Twists: This exercise can be done on your own with an exercise/yoga ball. Here's how to do it:

1) Rest your shoulders (but not your back) on an exercise ball.

2) Outstretch a medicine ball (or dumbbell) above your chest without bending your arms.

3) Rotate your shoulders to the right and then back to the left. Do 3 sets of 10-15. You should feel your abs and lower back really working on this one. This will help you generate a tremendous amount of club head speed as your back swing and follow through will be extended and more powerful.

3) Step Up Lunges: This exercise is done on your own with a bar (or hockey stick, broom), resting on your shoulders or with no additional weight at all. Here's how to do it:

1) With bar resting on your shoulders/top of your back, lunge forward with your right foot onto a step or other elevated platform. Make sure your leg does not go below parallel to your knee. Slowly return to standing position. 2) Repeat with the left leg. Do 3 sets of 10-15. This exercise will work your quads and lower back improving your explosiveness with your lower body during the golf swing.

4) Cardiovascular training: It will be very important for you to maintain some cardiovascular training throughout the winter months to replicate walking 18 holes on the golf course. If you have access to a treadmill, utilizing the incline feature will easily keep you in shape for those hilly courses. Outdoor training is still possible in the winter, just be aware of temperatures, especially wind chill factors, and dress accordingly. Try doing some cardiovascular activity 2-3 times a week for at least 20 minutes at a time.

Following the above routine, or something similar, will not only keep you in shape, it will help keep your golf game in shape. Save yourself the grief and get started today.

Jason James Ferris

Four Types of Flexibility Training As You Age

Flexibility is important as you age. What if you can't bend over to tie your shoes, raise your arms to slide on a shirt or dress, or pick up something you've dropped on the floor? Obviously, it's' not good. Although doing some aerobic activity, which can range from simple walks to running marathons in the seniors division, and strength training, which can range from using rubber tubing to weight machines to pumping iron at the gym, are both important, remaining flexible is critical to health and independent living.

Flexibility training can help you remain flexible, and ranges from simple exercises you do on your own to various types of group exercise you may enjoy. Here are four types of flexibility training.

Stretching: Simple stretching helps maintain your flexibility, requires no special equipment, and can be done anywhere. It's also a great way to slowly warm up your body before engaging in any more rigorous activities.

Yoga: Yoga can do wonders for flexibility, stamina, strength, and more. There are many different types of Yoga, ranging from primarily meditative to extremely physically challenging, a nd they will all improve your flexibility.

T'ai Chi: T'ai Chi increases flexibility, balance, and muscle tone. It's been around for over 5000 years and is appropriate at any age. Many places have senior oriented classes.

Pilates: Think of Pilates as Yoga, dance, boxing, and much more combined together. Although originally for professional dancers, it's popular among just about everyone and every age group now.

Flexibility is important, especially as we age. If you don't work on it, it may leave you.

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Yoga And Its Importance

Yoga is a traditional system of healing for the mind and body. It means union. It is a popular belief that yoga can cleanse your body of toxins and improve muscle tone, as well as help in blood circulation. Yoga was first originated in India, where it still remains a living tradition and is followed as a means to enlightenment. This spiritual practice has been evolving for more than 5,000 years now. In yoga there are many spiritual and physical exercises that are practiced to improve ones health and well being. It is very beneficial for people suffering from anxiety, arthritis, headache, migraine, multiple sclerosis, osteoporosis, pregnancy, rheumatoid arthritis, and much more.

Healthy body and happiness:

It is a popular saying that a sound mind could lead to a healthy body. Everybody has the right to be happy. Happiness and peace comes from within. It depends on your thinking and also on your body. Your body's health and your mind are directly related. Only if you have a healthy body will you be free from any physical pain, and your mind will not be disturbed. Without good health you cannot be completely at peace. In yoga various types of meditation are taught, and you are made to concentrate on your inner self. It helps to focus on positive thinking and push all the negative thoughts away. Every disease and sickness is considered nothing more than an imbalance in the natural harmony of the body and mind. Restoring this balance leads to true healing.

Yoga has become very popular worldwide. People are seeking for it, as they realize the importance of self-contentment and inner peace. Be it work pressure or health problems, yoga can help you see through it. Following yoga postures, breathing exercises and meditation can relieve you from all pains and troubles. Yoga can also help you to lose weight. It lets you tune in, chill out, and shape up, all at the same time.

Health benefits of Yoga:

Yoga is said to be beneficial for healing many problems. Some of the benefits of yoga are:

o Helps to control anxiety

o Reduces stress

o Improves arthritis, back pain, and osteoporosis

o Relieves asthma

o Controls blood pressure, diabetes and epilepsy

o Combats chronic fatigue and depression

o Cures headaches, heart disease and multiple sclerosis

o Improves concentration and creativity

o Improves blood circulation

o Lowers fat

o Creates a sense of well being and calm

Risks:

It is very important to practice yoga under the supervision of an experienced and well-trained trainer; otherwise doing wrong exercises can sometimes worsen your problem and lead to complications. The best time to do yoga is said to be in the morning. Pregnant ladies can also do yoga, as it helps in easy delivery and helps lose weight post pregnancy.

Reach your goals:

Yoga means to unify all forms of life. It has a holistic approach to all aspects of life - physical, mental and spiritual life. Each person is considered a unique combination of body, mind and soul. It teaches the importance of maintaining harmony between the mind and the body. One can achieve happiness, contentment, liberation and enlightenment from the union with the divine consciousness known as Brahman, or with Atman, the transcendent Self. With yoga, one can achieve these goals.

Paul MacIver is a contributing author for information-spring.info Information Spring - Visit Guide To Yoga [guide-to-yoga.info] where you can read more about yoga, yoga mats [guide-to-yoga.info/sitemap.html], yoga wear, and yoga equipment.