The New Yoga

There is a new thought about how Yoga should be taught and practiced brewing. Mark Singleton discusses in his book Yoga Body: The Origins of Modern Posture Practice. Michaelle Edwards is also adamant about this subject and is creating a small movement, all devoted to getting the word out that "yoga, as it is practiced today, is causing a number of injuries because many of its positions are not natural positions." Michaelle is the founder of YogAlign and students from around the world are coming to her Kaua`i Yoga School at the Mana Yoga Center, on the North Shore of Kaua`i Hawaii, everyday to practice and learn more about her new concept.

Many believe that the physical practice of yoga today to be thousands of years old, when in fact it is less than 100 years old. The yoga practiced today, throughout most of the civilized world, is an adaptation of the original yoga. "This modern yoga includes intense styles which are physically grueling and not designed to allow the body to be in alignment without requiring the practitioner to contort in a number of uncomfortable and un-natural positions," Michaelle says.

An accredited Yoga teacher by Yoga Alliance, a national education and support organization for yoga in the U.S. and a licensed massage therapist, Edwards practiced yoga for over twenty years before deciding to obtain the necessary training to become an instructor, some twenty years ago. YogAlign is her response to yoga injuries she experienced. In search for a yoga practice and positions which did not require uncomfortable and un-natural positioning, she began to study anatomy and how muscles are controlled by the brain, in addition to closely observing how babies and young children move.

Her studies helped her determine that a lot of yoga systems put the body into positions that have nothing to do with functional movement. So she decided to design a system that relied on natural breathing and natural spine alignment so that the body would intrinsically be at ease. YogAlign eliminates any position that looks like you are sitting in a chair. Edwards explains the chair gives us dysfunctional positions because it places the legs at right angles to the trunk and the body is not designed to do this and does not want to do this.

Your body is the teacher, she continues and it knows more than I do. It has its own built in system designed to help itself so with YogAlign you start to fine tune your alignment by asking your body, "does this feel right?" It is all about the proper alignment and stretching of the psoas (pronounced so-az) muscles. The psoas muscles are the most important muscles of the body.

The psoas is the two guide wire muscles that attach at the base of the diaphragm, lumbar spinal vertebrae, and discs. They descend down through the groin to attach to the inside of the upper leg bones, she says. They are known mostly as a hip flexor, but they do much more as they connect your spine to your legs and provide a shelf for your internal organs. They are breathing muscles that support your organs and hold your emotions. If they are dysfunctional, your body is dysfunctional, she added.

Get your psoas in shape and you will learn how to move from the center of the body, which will keep you pain and injury free. YogAlign lengthens and tones the psoas, reversing the shortening effects that happen too many of us from sitting in chairs and /or doing controlled exercises that shorten and tighten this muscle group.

In her new book, The YogAlign Method: Pain-free Yoga from Your Inner Core, she describes the theories of the YogAlign method, discusses the importance of training the brain functional movement and self-massage and also includes case histories and experiential exercises. Due out around Christmas 2010, you can learn more about its release and YogAlign by visiting her web site at manayoga.com.

She has numerous stories by people who claim the YogAlign method has helped them heal when years of all other available therapies have failed. There is emotion in the muscles, and issues in the tissues, YogAlign brings them out through yoga, without pain method, that really works. I am sure you will be hearing more about the YogAlign, pain free yoga movement real soon.

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A Runner's Cross-Training

Ask any marathon runner, and they will tell you that cross training is essential to accomplishing running goals. Changing up the work out routine is just as important as stretching. In every legitimate running schedule, there will be at least one day that recommends working out different muscles and muscle groups. If you find the right combination of running and cross training, you may see your running times drastically improve.

Ways to Cross-Train

There are many exercises that can be used to vary a work-out. A mixture of cardio work and strength training is ideal for a healthy routine. Biking, rowing, swimming, and the elliptical machine can all be used to keep the heart rate up while giving running muscles a rest. Strength training can not only help prevent injury, but can also make a runner faster and more efficient. Some runners incorporate yoga as a way to both strengthen and stretch muscles. Pilates, kick boxing, and zumba are all fun ways to work out that have all the benefits of a long bike ride.

Benefits of Cross-Training

There are both physical and mental benefits to incorporating different kinds of exercises into a routine. One of the greatest benefits is that cross-training can help prevent injury. Running does not always work stomach muscles or arm muscles, but strengthening these muscles can help prevent back injuries as well as increase running efficiency. Changing up the type of exercise you do can also help prevent burn-out. Even the most passionate runners may experience burn-out at some point in their lives. Getting back on the road or trail after being on the bike all day will feel great and can inspire you to keep going.

If you are looking for ways to vary your workout, visit the website of the the b4healthandfitness.com Chicago physical fitness center B4 Health and Fitness today.

James Witherspoon

Yoga Exercise As An Alternative Medicine

The exercise is conceived to relax the central nervous system and stabilize the entire body, mind, and spirit. It's thought by its enthusiasts to avoid specific conditions. Doing this kind of exercise frequently help to make the body's defence mechanism strong assisting our body to be able to deal with a number of illnesses such as headache, exhaustion and so on. The healing rate of an injury or simply a wound is also enhanced. Additionally, yoga exercise has been utilized to lessen hypertension levels, reduce stress, and increase coordination, flexibility, focus, sleep, and food digestion. Medical professionals together with scientists are exploring latest the benefits of yoga regularly. Studies show it could possibly lessen the symptoms of various popular and sometimes life-threatening ailments including arthritis, arteriosclerosis, severe fatigue, diabetes, AIDS, asthma attack and weight problems.

With curing ailments, yoga exercise is now one of the alternatives for medications. With yoga exercises including of a mixture of physical exercises, breathing exercises, and meditation, it turns into a particularly effective form of physical exercise for those who have certain health issues. For those who have cardiovascular illnesses, studies have shown yoga exercise to help people old and young. Specifically, the exercise seems to improve heart condition in several ways, which includes controlling high blood pressure levels and increasing resistance to psychological stress. Scientific studies made at yoga establishments in India have documented impressive success in bettering asthma. It has also been shown that asthma conditions can usually be prevented by means of yoga programs without having turning to medicinal drugs. Yoga is also believed to reduce pain by aiding the brain`s pain center control the gate-controlling system located in the spinal cord and the release of natural painkillers in your body. Breathing exercises used in yoga also can minimize pain. Given that muscles tend to relax when you breathe out, lengthening time of exhalation might help provide relaxation reducing tension. Understanding breathing really helps to obtain calmer, less quickly respiration and aid in relaxation and pain management. Yoga also has the possibility to buffer against the harmful effects of bodily self-objectification and also to develop embodiment and well-being.

Moreover, the exercise has been extensively studied as a means in lowering (and sometimes eradicate) many diabetes risks. Many of these side effects include reduced blood circulation, renal system failure, urinary failure, and blindness. Many researchers think that practicing yoga and using daily aid products on a regular basis can help to stimulate blood flow and massage organs, which often can provide long-lasting physical benefits to people battling with diabetes. Additionally, the exercise of yoga can offer long-term benefits for people with diabetes for it has been determined to reduce glucose levels, having a good effect on every type of diabetes, including Type 1 and Type 2 diabetes.

Yoga exercise is really the best medicine for all kind of health conditions and a very good refresher of human brain, body and spirit. It helps to make someone physically and mentally productive. Therefore everyone should begin doing yoga exercise regularly to stay fit and healthy for whole life.

Yogafit has a lot of very informative advice in all aspects of yogafit.com yoga poses, training, and everything else. She also has a number of yogafit.com yoga conference meetups several times a year and is known yoga guru and mogul around the world.

Goal Setting For Fat Burning and Muscle Building Part 4

Our fictional middle-aged guy has six months to get into shape for his high school reunion. He did the research and found that it's best to lose no more than two pounds a week. This will keep his muscles in and his fat flowing out.

He also found out that he has to first get strong before pumping iron; which called for progressive bodyweight exercises for the first six weeks. This will give him the strength he needs to handle weights properly and safely.

It's time to put our hero's program to work. He will be performing five muscle challenging exercises three times a week. He wants to work his full body but vary the workouts and the intensity.

The in-between week days will be cardio for no more than 20 minutes. Excessive cardio breaks down muscle growth. Two day's rest will allow for maximum recovery of his muscles for the next round of torture. He will give himself six weeks to get strong enough to pass his milestone strength test. After that he'll hit the gym and pump iron.

He's taken his body measurements and recorded them in his training journal. Here's the six week plan to get fit and get strong:

Day One:

Yoga warm up:

These yoga postures will stretch the entire body and warm the muscles in preparation for strength training.

Start with Downward Facing Dog posture (hold for 30 seconds) 4 reps

Upward Facing Dog posture (hold for 30 seconds) 4 reps

Proud Warrior posture (hold for 30 seconds)

Strength training:

Push ups 10 reps 2 sets (do knee push ups if you need to).

60 seconds rest

Assisted Pull ups 10 reps 2 sets

60 seconds rest

Squats (no weights) - 10 reps 4 sets

60 seconds rest

Plank

30 seconds - 4 sets

The cardio routine:

The jump rope routine - 10 minutes

Day Two:

The cardio routine - The jump rope routine 20 minutes. Alternate between jump rope and low-impact movement.

Day Three

He continues to follow the yoga stretch routine

Squats (no weights) - 10 reps 4 sets

60 seconds rest

Lunges (no weights) - 10 reps 4 sets

60 seconds rest

Crunches - 25 reps 2 sets

The cardio routine - The jump rope routine - 10 minutes

At this point, our guy follows this simple routine and masters these basic exercises for the next six weeks. His test of ability comes at the end of the six week period. He will have gradually increased his ability to perform pull ups, push ups, lunges and squats.

The yoga routine stretches his body and offers strength improvements without stressing his muscles. Cardio is provided by one of the most awesome and underutilized training methods known to man. The jump rope can get your heart pumping faster than a roller coaster ride.

You can give this workout a try. Do a little research and find the correct training information for each procedure. The six week challenge can build up your body and cut your fat percentage.

You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free manual on trimming the fat and feeling great and getting fit. Go to => fatburningworkoutafter40.com fatburningworkoutafter40.com

The Abs - More Important Than You Think

What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that's why one of the focuses of yoga is to build your core abdominal strength.

Important for posture

Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs. Did you know that back pain accounts for approximately 50 billion dollars in health care costs each year. This is not something to be taken lightly -- so remember -- one of the best ways to prevent back pain is to strengthen your abs.

It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it! How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture....some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.

One way to strengthen your abs while working on your computer is to use an exercise ball as your chair. Yes, you heard me right! In fact, I am sitting on my exercise ball as I write this article.

Important for balance

Without abdominal strength, you will have difficulty sitting, standing and walking. Your center of gravity is located at your sacrum or roughly just below your belly button. Therefore, your abs play an important part in keeping you balanced at your center of gravity.

Think about someone who is a quadriplegic or paralyzed from the neck down. They are not able to sit by themselves because their back and abdominal muscles are paralyzed. In other words, they are no longer able to balance themselves. In contrast, a paraplegic, someone paralyzed from the waist down, is able to balance and sit by themselves because only their legs are paralyzed leaving their abdominal and back muscles intact. This proves that our abdominals are important for our balance.

If you are now sitting on your exercise ball, you can practice some balance exercises and strengthen your abs simply by rolling your hips forward, backward and side to side. Make sure to pull your stomach inward during these motions.

Exercise your abs

Now that you know the importance of your abs, you need to integrate abdominal strengthening into your regular strength training. Abs should be trained like any other muscle - 8 to 12 repetitions, 3 times per week.

Here is where I suggest you start: The Best Abs Exercises: abs-exercise-advice.com/best-ab-exercises.html abs-exercise-advice.com/best-ab-exercises.html

Remember the abs! They are more important that you think!

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Yoga Poses: Techniques for Beginners to Veterans

In philosophical terms yoga means a refined rejuvenative reunion with 'self,' a journey of self-discovery. The intimate practice of yoga offers a diverse range of poses and postures for physical, mental and spiritual growth. The yoga poses are essential forms of meditation, used for calming the mind, strengthening the body and assisting in improvement of blood circulation. No matter what level of expertise, each pose delivers different benefits to the mind, body and soul of the individual.

Poses for yoga beginners

When first practicing yoga, it is important to start off slow as it is likely you will not have the flexibility of someone who has been practicing for years. Basic poses will be introduced, mainly for stretching purposes and to establish the body into the yoga mind frame. You must remember that yoga is not a competition and everyone has different abilities. For some, the poses and postures may occur naturally whilst others will have to work at achieving them.

The various basic poses for beginners include standing poses, to help align ones body and maintain good posture, as well at seating poses, for hip and back strength. Forward and backward bends are performed for an increase in balance, flexibility and to help release tension in the body. Balance plays a large role in yoga poses and it is necessary to establish and maintain this before engaging in further positions.

Listen to your body and do what it is capable of, do not push yourself so hard that you experience pain. When your body says no more, it means no more! Advanced poses will come naturally depending on the amount of time you practice. It is important to establish a routine that your body will become used to over time. These basic poses can be learnt with guidance from professionals at yoga schools or retreats; however alternatively you are able to practice them by yourself in the comfort of your home.

Poses for the veterans

When practiced traditionally, yoga is a 6 day a week exercise. Once introduced to the yoga, many find it inescapable and integrate it as a regular activity in their daily lives. Those who practise yoga regularly will experience increased flexibility and toning of muscles. This allows for more advanced poses to be undertaken.

Advanced poses often involve contorting the body to resemble animals, stances, objects or natural formations. For these demanding poses, the mind must work in conjunction with body movements. It is essential for accomplished yoga individuals to have a strong ability to control and balance the body as is required by the majority of these difficult poses. Here, yoga allows for the creation of peace as well as mental and spiritual awareness, escapism and deep levels of meditation.

Yoga veterans would find it beneficial to attend specified workshops or yoga retreats to further develop their skills. These learning forums allow yoga experts to interact, share and develop challenging, new poses which can be added to their daily routines. Accredited and fully trained professionals will assist you in taking your yoga practice to inspiring heights and profound depths.

Sheridan Hammond is founder of Samudra Surf & Yoga Retreats [samudra.com.au/page13.aspx]. A Samudra yoga retreat is all about experiencing a different culture, eating healthy foods and engaging in the intimate practice of yoga with new friends. For more information on Sheridan, Samudra or yoga poses [samudra.com.au/page13.aspx], please visit the website at samudra.com.au samudra.com.au

Yoga and Positive Thinking Methods for Anxiety Relief

What do Yoga and positive thinking have to do with each other? Think no further than the Yogic practice of meditation. Meditation, for positive thought, is a foundational component of Yoga. Without meditation, we are only practicing a part of Yoga.

In the Yoga Sutras, written by Maharishi Patanjali, he describes the "Eight Limbs of Yoga." Some Gurus and Yoga teachers look at these limbs as steps, but the final four stages, limbs, or steps, concern meditation. To look for solutions, within yourself, will empower you to help those around you and make the world a better place.

When you look into a body of water, you cannot see more than a foot below the surface if the surface is in turmoil. About an hour's drive away from my wellness center, on Cape Cod, there are a number of sand bars, from Chatham to Provincetown. You can easily see them from the cliffs, on a clear summer day.

Unfortunately, for sailors of the past, there have been over 1000 ship wrecks off that stretch of coastline because of poor visibility and rough waters. The storms and high surf would cause an average of two ship wrecks per month in the early 1800's.

The brain waves in your mind are much similar to the turmoil of the ocean, but with training in meditation you can learn to harness the power of your mind from within. During a meditation session, you can focus on an external object or on yourself.

Whatever you do, when you practice meditation, your thoughts must be positive, and you must make the time. The focused mind is productive, can make a difference, and does not have anxiety.

How long will this state of mind last? It is only temporary, but with continued meditation practice, the mind becomes stable, and "peace of mind" becomes a habit. The end result is you will find happiness, mental focus, and direction.

With this formula, you are free from anxiety at any time you wish to meditate. On top of this, meditation has no mental or physical side effects. Some people practice walking meditation, which is a relief to the mind and body. There are many forms of meditation, but all of them lead to a state of bliss.

The time you spend in meditation is as valuable as any form of hygiene. In fact, meditation is mental hygiene. None of us can afford to let anxiety run our lives.

© Copyright 2007 - 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. riyoga.com riyoga.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