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Wednesday, January 2, 2013

How to Choose the Perfect Yoga Class For Your Type

With seemingly endless choices available - how will you know which yoga class suits you best? Here are a few general principles which will help.

What's the right style for you? You need to be honest about your fitness level, commitment and intentions in starting a yoga class. Is it to reduce stress? Get super-fit? Reduce your back pain? Calm your thoughts? Get in touch with your inner wisdom? Each yoga school has a different focus - some are more physically demanding, others focus more on meditation and chanting. See our guide to the some of the most popular styles available in the UK today.

Yoga style guide

Astanga vinyasa yoga

This is potentially very energetic and physically strong. It involves a lot of movement, a fair amount of upper body work and you will get hot and sweaty!

Ideal - if you are fit and want to be physically challenged

Sweat rating - 5

Peace of mind rating - 3

Bikram

Created by Bikram Choudhury in Los Angeles, this style is performed in a heated room to allow the muscles to relax. A bikram class usually consists of twenty six asanas (yoga postures) and two breathing exercises, which maximises oxygenation and detoxification of the entire body.

Ideal - if you are very fit and want a vigorous workout

Sweat rating - 5

Peace of mind rating - 2

Dru Yoga

Dru Yoga, one of the largest yoga training schools in the UK, offers a graceful yet potent form of therapeutic yoga. Based on soft flowing movements, the emphasis is upon creating a supple spine, to free the energy within the body.

Ideal - for all levels of fitness, if you want a deeper approach to health and happiness

Sweat rating - 2

Peace of mind rating - 5

Dru Yoga Dance

This is a more upbeat and physically demanding form of Dru Yoga. It takes flowing Dru Yoga sequences and puts them to great music creating a great sense of wellbeing, and a good physical workout.

Ideal - if you like Dru's heart based flow but want to be more challenged physically

Sweat rating - 4

Peace of mind rating - 4

Hatha

Hatha yoga is the generic term for any sort of yoga practise which involves a combination of postures, controlled breathing, and some kind of concentration and relaxation.

Ideal - if you want a safe local yoga class

Sweat rating - 2

Peace of mind rating - 5

Iyengar

Iyengar yoga originates from B.K.S. Iyengar. 3 elements distinguish Iyengar from other styles, namely technique (getting the alignment right), sequence (varying the order in which asanas are performed) and timing (holding the postures).

Ideal - if you want to strengthen your body and mind and love attention to detail

Sweat rating - 3

Peace of mind rating - 3

Kundalini

Kundalini Yoga includes a series of classic poses done repeatedly, kriyas, meditation and chanting. Spiritual transformation is the main aim of practice.

Ideal - if you want spiritual development and love singing

Sweat rating - 2

Peace of mind rating - 5

Sivananda

Sivananda Yoga is a style of traditional yoga practice formulated by yoga masters Swami Sivananda and Swami Vishnu-Devananda. Sivananda classes use a set sequence of exercises, always in the same pattern.

Ideal - if you're interested in learning about a disciplined, yogic lifestyle

Sweat rating - 2

Peace of mind rating - 5

The four questions you must ask your yoga teacher

Are you qualified? Make sure that your teacher has a current qualification, and is registered with the Yoga Alliance, Independent Yoga Network or the British Wheel of Yoga. This may seem obvious, but some teachers out there have bogus qualifications. Also ask if they do regular training to keep their yoga education up to date. Good yoga teachers will do a couple of continued training courses a year to keep their knowledge current.

Is there an emphasis on safety? Safety is crucial - many people get injured every year from over stretching when they haven't adequately prepared. Does your teacher offer modifications and contra-indications to each posture? Do they do enough warm-ups and cool-downs? Is there an adequate period of relaxation at the end of the class?

Does your teacher walk their talk? Yoga is more than an occasional hobby. It's a way to unite body, mind and soul. To be a good yoga teacher, daily practice is crucial - your teacher should enjoy what they teach - or else you won't! They should also be approachable and get on well with their students. In the ancient tradition of yoga, the relationship between teacher and student was one of the most important - and it's true today as well.

Is the class conveniently located? If you're going to get to your class, rain or shine, then choose a location that's realistic. I've seen so many students attending classes enthusiastically at the beginning of September, only to decide that it's just too far when the cold, dark nights set in.

To conclude, I suggest that you try different styles of yoga until you find one that suits you. The benefits of attending a regular class are enormous - for example:

'I've lost over a stone in the last 6 weeks through doing Dru Yoga. I do the flowing, graceful Sun Sequence at a Dru Yoga class and at home, and it seems to balance my body and take away the edge of my hunger. When I do Dru Yoga I can feel my body's natural intelligence kicking in.' Helena Davey, Lecturer, North Wales.

druworldwide.com druworldwide.com/ is the website where you'll find Dru yoga tips, retreats and holidays. If you're looking for a Dru Yoga DVD, yoga book or CD, then visit shop.druworldwide.com shop.druworldwide.com/

Jane Clapham is a Dru Yoga teacher, and trains people to become yoga teachers in the glorious surroundings of Snowdonia, in North Wales, UK. She also leads yoga retreats and holidays in the celtic mountains of Wales and in sunny places worldwide. Contact her at BlogThis!Share to X Share to Facebook Share to Pinterest

Tuesday, January 1, 2013

The Truth Behind the Adage "No Pain No Gain"

Pain is your body talking to you. If you are exercising on a regular basis, then you will experience some degree of physical pain from your body. How much is too little pain or too much pain for your body?

One of the key guideline that is great to use about how you should tolerate pain is to mentally rate your pain on a scale of 1 to 10 where 1 is no pain and 10 is intense pain.

If the pain threshold is 3 or less during the course of your exercise, then the pain is bearable and you should continue with the exercise.

It is important to listen to your body when you are exercising. Also, if you are doing yoga, stretching, or other movements, you may experience some degree of pain. If the pain is over 3, then you should definitely stop the movement. If the pain persists, you may have to see the doctor for the reason of the intense pain. There could be several reasons such as too much intensity in your exercise, joint issues, muscle and ligament issues, etc.

Pain can be your best friend or your worst enemy. You can make it your friend by using it as a thermostat for your body. If the exercise gets too painful, then you will need to tune down your exercise. Otherwise, you need to have some pain to get some gain. It is great that we can feel pain because it will monitor our exercise progress.

Thus, there is truth to the adage, "No Pain No Gain". A certain degree of pain is needed to maximize your health and fitness especially in obtaining lean muscle mass and conditioning your neurological system. You should use the law of 3. If the pain is at the level of 3 or lower, then you should continue forward with your exercise. Then, you should have an adequate day or two of recovery. In fact, you should challenge your body with exercises that are intense. Here are some points about that issue:

* You should progressively handle your pain and intensity. For example, if you train intense one day, the next day should be a recovery day with yoga-like movements and stretches.
* You should not exercise intensely for a long time (more than 45 minutes).
* You should have proper warm-up and cool-down during those intense workouts.
* You will enjoy the recovery period when you have those intense workouts.

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Hatha Yoga Poses For Travel - Hip Openers

The hips are an extremely important area of the body. This region forms the intersection between the lower body and the spine, thus requiring both mobility and stability. Often neglected, especially in a society of long-duration sitting sessions, the hips tend to get very tight. If you notice yourself getting sore and tight after a long day at the office, just imagine how you'd feel after a plane trip across the world. In this article, I'll discuss the benefits of a family of Hatha yoga poses: hip openers.

The hips, like any other muscle, get tight from being stagnant. Travel logistics such as long flights or train rides can be a nightmare for the hips. When you're sitting, your hips are flexed, meaning that an angle is formed between the torso and thighs. This causes the hip flexor muscles (found on the front of the pelvis) to shorten and tighten, tipping the pelvic bowl and resulting in lower back pain.The benefits of hip opener postures are astounding. One of the main reasons that this family of Hatha yoga poses is so popular is because its benefits can be felt immediately. By lengthening and opening the muscles and connective tissues around the hips, the pelvis tilt is realigned. This can provide immediate relief and flexibility to the lower back. To add, loosening the hip muscles provides more space in the femur and pelvis joints, allowing for increased mobility while walking.

Aside from the physical benefits, hip openers also provide emotional release. The hips tend to hold anxiety and stress. An unfortunate side effect of travel, especially with long flights and layovers, is stress. The body and mind get fatigued worrying over timetables and TSA regulations. The first chance you get, take some time to do a few hip openers. You'll be happy you did.

Luckily, there are many options of Hatha yoga poses that can help alleviate hip related issues. Some of the most popular and effective postures include lunges, warrior I (virabhadrasana), and bound angle (baddhakonasana). I'll go over one of my favorites, pigeon (kapotasana).

To setup for pigeon, come to a table position. On the in-breath, slide the right knee forward between your hands. Begin to slide the left leg straight back behind you. Lowing your right buttock toward the floor, begin to bring your right heel in front of the left hip. For a more intense stretch, bring your right foot out further on the left side. Exhaling, extend up through the crown, hinging forward at the waist, lowering your torso towards the left knee. Begin to walk the hands forward, resting either on the forearms or surrendering completely to the posture, resting your head on the ground.

Pigeon is one of the most intense Hatha yoga poses. At first, the deep sensations can be a bit much. Stay present and breathe fully. As you let go in this posture, stress and tension release, providing much needed relief after long periods of travel.

Matt C. Elmore is a Certified Yoga Instructor, Internet Marketer, and Electrical Engineer. His passions include health, love, the pursuit of happiness, yoga, dance, and travel.

yoga-traveler.com Yoga Travel Blog

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Practice Yoga to Create a Positive Life Plan in Two Easy Steps

How can Yoga give you the insight and vision to develop a life plan that is optimistic? What holds you back from opportunities? These questions become life riddles for those of us who lose our way during the journey of life. Let's take an in-depth look at these two riddles and create a positive life plan for you.

1. How can Yoga give you the insight and vision to develop a life plan that is optimistic? The practice of Yoga was developed as a method of training the mind, body, and spirit. Once this is achieved, we can reduce suffering which occurs during the course of life.

Yoga is not magic. All forms of Yoga are maintenance systems for mental, spiritual, emotional and physical health. Once a practitioner has developed self-control, inner peace and balance, he or she is able to envision a life with purpose.

Having a life purpose is the foundation of optimism. As much as it may pain you, listen to a pessimist and you will see the opposite. Someone who is scornfully negative has no purpose other than to cast doubt on all ideas and solutions.

At this point, your first step is to carefully listen to others and look within. You will find inner vision and purpose. It is just a matter of realizing that advice is based upon opinions. You will not find a solution by listening to a pessimist because he or she is incapable of solving problems. After all, it is easier to criticize than it is to contribute.

2. What holds us back from opportunities? In a few words it is "lack of focus." This is not to blame anyone for missed opportunities, but this happens every day to people around the world. If you know your life purpose you must have goals.

Once you recognize your purpose, and you have goals, your mindset is similar to an archeologist. If we walk through a national park, most people will not see what an archeologist sees because the archeologist's eye is trained to recognize past history.

Your second step is to write down opportunities you missed and future opportunities you seek. Each of us finds what we expect to find in life. If we see life as a terrible ordeal, it is likely that our wish will be granted. If we see unlimited possibilities in life, there is a good chance we will be focused enough to recognize an opportunity when it arises.

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

Yogic Mediation - The Journey of Self to Cosmic Self

Yoga as a way of life has much importance in human life. Since humans are self-conscious by nature, there is an urge in him to experience supreme bliss by self-realization. This is only possible through effective coordination of mind, body and spirit. Yoga is a medium, which helps us to unite the three parts in us to benefit each other in an organized way.

Yoga postures are designed to treat the body in tender care not exerting it with stressful exercises. The postures alone does not make Yoga complete. "Pranayamena yukthena sarvaroga kshayobhaveth, ayukthabhyasena yogena sarva roga samudbhavath". A yoga posture is practiced with proper breathing and has to be accompanied with prescribed mental statuses as well. Thus involving the body and mind, Yoga reaches out to the spirit (divine) entity of human existence in the transition of individual self to the cosmic self.

Reaching out to God is reaching out to one's own self. The modern world has transformed itself in to a conglomeration of selfish groups. Our educators have not satisfied our souls with all the information they deliver for us. The scientists do a good job, yet technology is unable to fill the vacuum within our hearts. Economists are trying their level best to make the World a happy home; yet the richest ones act like poor,for they want more! We have a tremendous array of luminous 'stars' to entertain us every day; yet we are not satisfactorily fed with pleasures!

For those who seek an exalted side of Yoga, it is a spiritual act, which leads to self-awareness, self-control and satisfaction. These are also the basic goals of all religions. Yogasanas help a learner to control his body through which Dhyana or meditation trains one's mind, emotions and will. This leads the disciple of self to cognition of the Supreme; to the full blaze of illumination, the perception of the Self, the changeless, colorless and the pure reflection of 'Purusha', the cosmic self. Thus, the practice of yoga beautifully juxtaposes the individual self with the cosmic self.

Teaching Hatha Yoga - The Side Effects of Yoga Practice

New Yoga students should be made aware that there will be positive side effects from their Yoga practice. Their mind and body will function in true harmony as a result of daily practice. Students of Yoga often develop a newfound love for life, and they usually think more clearly than ever before.

When you consider any activity, or drug, there are usually some side effects, over long-term use, but how often are the side effects negative? Maybe more than half of the time, we anticipate a negative side effect. Consider this: There are only positive side effects, which occur from Yoga practice.

Stress becomes manageable, internal conflicts are reduced, and you develop complete clarity through Yoga practice. The most valuable aspects of Yoga are enhanced mental, physical, emotional, and spiritual health.

Meditation is one the most important Yogic methods, because this practice eliminates confusion, frustration, and internal or external conflicts. The Yoga practitioner, who meditates on a regular basis, finds a state of bliss and a newfound self-awareness. Meditation is a complete "tune up" for the emotional and mental planes of our existence. Regular meditation sessions will yield a sound mind.

A balanced mind will function in harmony with the body. With the emotional, mental, and physical planes of existence working smoothly, a Yoga practitioner will be more likely to achieve spiritual growth. Some will ask, "Does this mean Yoga will make you better than everyone else?"

In answer to that question - Let's say: As a result of Yoga practice, you should live a longer, happier, and healthier life. To claim superiority to others; would defeat the true purpose of the Yogic way of life. If we have the desire to truly help others see the value in Yoga, we must be humble examples of our lifestyle.

The moment the ego takes control of our actions, we are not present for our practice. If we are truly "in the moment," we can feel inner peace and tranquility. Your optimum mental state of tranquility can be felt by any other person who comes into contact with you.

On the other hand, the ego fuels arrogance, which will not enable us to help others. It is not possible to be diplomatic and arrogant at the same time. Please remember that every form of conflict is a choice. If we let the ego run our lives, we are not living much differently from a dog who proudly displays his or her tail high in the air.

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

Fitness Tips - Personal Training For Better Health

In present times, everyone wants to look smart and dashing! The easiest way of keeping the body fit and fine is to follow the fitness rules that help you maintain your physique in the right way. These tips describe to people how they can manage with changing conditions to keep their bodies strong. Since the body needs different treatments in changing weather and climate, you must be careful about it.

The best fitness tip to your maintain body is to enjoy regular yoga or workouts. It not only keeps your health robust but also provides fresh air to your brain to improve its capability. Once you are addicted to yoga in morning, you will feel drastic changes in your body and it will always keep you happy.

Another outstanding fitness tip is to avoid junk foods from your regular diet. You can have it occasionally but regular use of the junk food can increase your weight along with cholesterol in your body.

Moreover, drink more than 10 glasses of water in day. Water is considered as the perfect and natural calorie burner and it also keeps the digestive system perfect in any condition. You can also drink limewater in early morning that will also help your body maintain its skin and overweight.

Importantly, you must bear in mind that playing games is also a good way to keep the body strong and vigorous. You must include the schedule of playing games in your daily work plan. You can play any game of your wishes to be fit and fine. In fact, it also helps your mind take quick decision at the eleventh moment. Well, it is also necessary that you follow your fitness chart on a regular basis or it won't work for you.

Tom S. Peter is a good writer and health fitness advisor for the health related issues for useful health fitness tips. You can seek his advises about any health related issues. Get more quality information about usefulhealthfitnesstips.com fitness tips, health care, fitness tips, health care visit here at - usefulhealthfitnesstips.com usefulhealthfitnesstips.com/