Archive for January, 2008

Written By Dr Rajesh Nair

According to Ayurveda, an integrated system of living, the imbalance of Vata dosha is the chief cause of Osteoarthritis (Sandhigata) which gives raise to inflammation and pain in the joints.

Accumulated negative toxins called ama (undigested waste) in the colon which occurs due to the emotional and physical disturbances when settled in the joints give rise to OA.

Yoga tries to the manage this degenerative disease by including all spheres viz., physical-mental-moral-spiritual in the following manner.

** Stressed life, worries, tiredness, disturbed sleep leads to a state of improper digestion and yoga helps one to overcome all these.

** The mild body movements and gentle pressures of the yogic postures keeps the affected joints mobile and prevents further damage and reduces pain. Stretching postures done with rhythming breathing techniques helps one to relax and release the muscles that are crumpled around the joints.

** When the patient experience pain due to inflammation in the joints, pranayama (breathing technique) is to be practiced as it removes the accumulated toxins leading to reduction in pain, after which one can do sun salutation. First do the warm up exercises then hold a posture that helps in building strength and flexibility of the body and finally do the Shavasana (relaxation pose).

** Strength building asanas build muscles around the joints and helps in nourishing it. Flexibility yielding asanas open up the joints and increase the blood, oxygen and energy circulation. Shavasana done after the above two asanas is used to rejunevate to heal the body based on the energy one has acquired from above postures.

** Energizing and warming pranayama like Kapalabhati pranayama and Ujjayi Pranayam are highly recommended. Asanas for hip OA are Virabhadrasana, Parsvottanasana, Vrkasana Utthita Trikonasana etc.,

** Cyclic yoga exercises based on Suryanamaskara, burn extra calories. Abdominal exercises improves digestion. Yogic postures along with breathing exercises makes an physiological and psychological impact. Then do Shavasana which helps in regulating the mind. This sequence in doing asanas helps one to restore the balance of vata dosha thereby treating OA at its origin.

http://www.ayurvedaforall.com/

Written By Sheryl Walters

One of the reasons that I have been drawn to regularly attend my Ashtanga yoga class is that I have discovered so many benefits of Ujjayi breathing. It heats and detoxes the body. It is also very good for clearing the mind and cultivating focus and attention.

Translated as victorious, the breath is inhaled and exhaled through the nose. The throat is constricted to create resistance to the passage of air, which results in a rushing sound similar to ocean waves rolling in and out, (although to be honest , some of the sounds coming from my classmates sound like there has been a pretty serious storm at sea.)

The length and speed of the breath are controlled by the diaphragm, which is strengthened through the Ujjayi breathing. While there is resistance to the air, the breathing should not be forced grated. The breath is long and smooth.

The Ujjayi breath connects me more deeply to my breath than normal breathing. Because each breath is lengthened, it synchronizes perfectly with each yoga movement. I really feel each breath energizing and at the same time relaxing me. This type of breath is also said to heat the body, which is important for me since I always feel cold and don’t sweat much.

Ujjayi engages me; it encourages me to remain focused on the practice. If my mind begins to wander, the beautiful sound of the breath is lost and becomes uneven, reminding me to go back to the deep breathing. By the end of the practice, the combination of focusing on the Victorious Breath and the ever growing process of perfecting each pose creates stillness in my head (which is generally chatting away at the speed of light.)

http://www.defyagingnaturally.com

Sheryl Walters is an experienced holistic health expert.

Her blog combines the world’s most up to date scientific research on how to stay young naturally in both mind and body with a heartfelt, personal touch. When we have the right information and take some dedicated action, we can be in charge of our health and our aging process.

Written By Patrick Carpen

Yoga, an ancient art that has been practiced for centuries, became popular in the 1960s with Maharishi Mahesh Yogi who popularized Transcendental meditation (TM) in the 1960’s. Yoga is the most diversified spiritual practice in the world. Many scholars believe that yoga dates back over 5,000 years to the beginning of human civilization. Scholars believe that yoga grew out of Stone Age Shamanism-because of the cultural similarities between Modern Hinduism and Mehrgarh, a neolithic settlement (in what is now Afghanistan).

Early Yoga and archaic shamanism had much in common as both sought to transcend the human condition. The primary goal of shamanism was to heal members of the community and act as religious mediators. Archaic Yoga was also community oriented, as it attempted to discern the cosmic order through inner vision, then to apply that order to daily living. Later, Yoga evolved into a more inward experience, and Yogis focused on their individual enlightenment and salvation.

There are many different places that offer yoga classes- gyms, wellness centers, even the local YMCA. But you don’t have to join a class to practice yoga. It is just as easily done in your home or even at your desk while at work. Yoga can help bring you inner peace when you are stressed out. It can even help relieve the pain of headaches, backaches, and menstrual cramps.

As studies continue to reveal its many health benefits, yoga is taking the world by storm as the new fitness soul mate for workout enthusiasts. Everyone from high powered executives trying to keep a healthy heart to image conscious Hollywood stars and prominent athletes, are turning to yoga to develop balanced, injury-free muscles and spines.

However, yoga does not deal with just the physical. In fact, it is a lot more than just that. Initially, the sole purpose of practicing yoga was to experience spiritual enlightenment. In Sanskrit (the ancient language of India), yoga translates as “yoke” or “union,” describing the integration of mind and body to create a greater connection with one’s own pure, essential nature.

Hatha yoga is one of six branches; the others include raja, karma, bhakti, jnana, and tantra yoga. Each branch with its unique characteristics and function represents a particular approach to life.

Raja means “royal,” and meditation is the focal point of this branch of yoga. This approach involves strict adherence to the eight “limbs” of yoga as outlined by Patanajli in the Yoga Sutras. Also found in many other branches of yoga, these limbs, or stages, follow this order: ethical standards, yama; self-discipline, niyama; posture, asana; breath extension or control, pranayama; sensory withdrawl, pratyahara; concentration, dharana; meditation, dhyana; and ecstasy or final liberation, samadhi.

The next branch is that of karma yoga or the path of service, and none of us can escape this pathway. The principle of karma yoga is that what we experience today is created by our actions in the past. Being aware of this, all of our present efforts become a way to consciously create a future that frees us from being bound by negativity and selfishness. Bhakti yoga describes the path of devotion. Seeing the divine in all of creation, bhakti yoga is a positive way to channel the emotions. The path of bhakti provides us with an opportunity to cultivate acceptance and tolerance for everyone we come into contact with. If we consider bhakti to be the yoga of the heart, then jnana yoga is the yoga of the mind, of wisdom, the path of the sage or scholar. This path requires development of the intellect through the study of the scriptures and texts of the yogic tradition. The jnana yoga approach is considered the most difficult and at the same time the most direct. It involves serious study and will appeal to those who are more intellectually inclined. Probably the most misunderstood or misinterpreted of all the yogas, tantra, the sixth branch, is the pathway of ritual, which includes consecrated sexuality. The key word here is “consecrated,” which means to make sacred, to set apart as something holy or hallowed.

One of the most popular schools of yoga practice today is that of Ashtanga Yoga. Ashtanga literally means “eight limbs”. These eight steps (limbs) basically act as guidelines on how to live a meaningful and purposeful life. They serve as a prescription for moral and ethical conduct and self-discipline; they direct attention toward one’s health; and they help us to acknowledge the spiritual aspects of our nature.

Although complimentary with most spiritual paths, yoga is not a religion and anyone, regardless or body type, age, experience, or physical abilities, can practice yoga.

Patrick Carpen is the designer, writer and owner of the website http://yoga.infobay.ws/ Infobay.ws is a content based, consumer oriented website that provides high quality content on selected subjects. This website was created to help surfers understand practices and customs of the ancient art of Yoga.

Written By Sheryl Walters

Most of us have heard that yoga is fabulous for cultivating a calm mind and a healthy body. Now, studies are revealing that yoga may be a one of the most valuable answers to our society’s greatest health disasters.

A recent study in Channai, India has shown that a yoga practice is fantastic for treating metabolic syndrome, or syndrome x. It can actually reverse the clinical and biochemical changes associated with this aging syndrome.

Metabolic syndrome is one of the biggest causes of premature aging, heart disease, and nearly every other disease that we could think of. It is a catch all phrase that describes symptoms such as high blood pressure, obesity, high triglycerides (bad cholesterol), high blood sugar, and fatigue. While these are health problems themselves, they can also lead to a variety of other serious health issues such as diabetes, heart attacks, and even cancer.

A study by Dr. R.P. Agrawal, of the SP Medical College, Bikaner, India, and colleagues, published in journal Diabetes Research and Clinical Practice evaluated the beneficial effects of yoga and meditation in 101 adults who showed symptoms of metabolic syndrome. In the study, 55 adults received three months of regular yoga including standard stress management yoga postures and a form of transcendental meditation daily. During that time they continued to receive their standard care.

The results show that yoga is anti aging and beneficial for treating metabolic syndrome. Waist circumference, blood pressure, blood sugar, and triglycerides were significantly lower, and “good” HDL cholesterol levels were higher in the yoga group as compared to controls.

Personally, I do yoga for stress release, but this research gives me further reason to jump out of bed and get to my 6:30 yoga class to do those postures (even when it is raining and cold outside).

http://www.defyagenaturally.com

Combining the world’s most up to date scientific research on how to stay young naturally in both mind and body with a heartfelt, personal touch. When we have the right information and take some dedicated action, we can be in charge of our health and our aging process.

Written By Ashish Bhattacharya

Yoga’s history has many places of anonymity and ambiguity due to its oral transmission of sacred texts and the secretive nature of its teachings. But the roots of Yoga can be traced back to more than 5000 years.

The Past

The earliest reference to Yoga was found when archaeological excavations where made in the Indus valley. Where old carvings depict a figure that some archaeologists think represents a yogi sitting in a traditional cross-legged yoga pose with its hands resting on its knees meditating.

Yoga’s long rich history can be divided into four main periods of development: the Vedic Period, Pre-Classical Period, Classical Period, and Post-Classical Period.

Vedic Period

The existence of the Vedas marks this period. The Vedas contains the oldest known Yogic teachings and as such, teachings found in the Vedas are called Vedic Yoga. This is portrayed by rituals and ceremonies that try to go beyond the limitations of the mind.

During this time, the Vedic people relied on rishis or dedicated Vedic Yogis to teach them how to live in divine harmony.

Pre-Classical Yoga

The creation of the Upanishads marks the Pre-Classical Yoga. The Upanishads further explain the teachings of the Vedas.

Yoga shares some characteristics not only with Hinduism but also with Buddhism that we can trace in its history. During the sixth century B.C., Buddha started teaching Buddhism, which stresses the importance of Meditation and the practice of physical postures.

Later, around 500 B.C., the Bhagavad-Gita or Lord’s Song was created and this is currently the oldest known Yoga scripture. It is devoted entirely to Yoga and has confirmed that it has been an old practice for some time. Just as the Upanishads further the Vedas, the Gita builds on and incorporates the doctrines found in the Upanishads.

Classical Period

The Classical Period is marked by another creation – the Yoga Sutra. Written by Patanjali around the second century, it was an attempt to define and standardize Classical Yoga. Patanjali’s Eightfold path of Yoga also called Eight Limbs of Classical Yoga. These are:

1. Yama, which means social restraints or ethical values;

2. Niyama, which is personal observance of purity, tolerance, and study;

3. Asanas or physical exercises;

4. Pranayama, which means breath control or regulation;

5. Pratyahara or sense withdrawal in preparation for Meditation;

6. Dharana, which is about concentration;

7. Dhyana, which means Meditation; and

8. Samadhi, which means ecstasy.

Patanjali believed that each individual is a composite of matter and spirit; he believed that the two must be separated in order to cleanse the spirit – a direct contrast to Vedic and Pre-Classical Yoga that imply the union of body and spirit.

Patanjali’s concept was prevailing for some centuries, so much so that some Yogis focused exclusively on Meditation and neglected their Asanas. It was only later that the belief of the body was sacred was revived and attention to the importance of the Asana was revitalized.

Post-classical Yoga

A great number of independent yoga schools and forms that where developed during the period after the Yoga sutras. As opposed to Patanjalis’s Yoga, the Yoga of this era was, very much like the post-classical and Vedic traditions, characterized by the unification of body and mind.

Yogis of the past had not paid very much attention to the (physical) body, as they focused all their energy on contemplation and meditation. The new generation of Yogis however, developed a system where different exercises – in conjunction with deep breathing and meditation, would help keep the body young and prolong life. This also paved the way for the creation of Hatha Yoga, and other branches and schools of Tantra Yoga.

The Present

Modern Yoga is said to have begun by the young Swami Vivekananda from India made a deep impression on the American he introduced to. Yoga masters began to travel to the west, attracting attention and followers. In the 1920’s, Hatha Yoga was strongly promoted in India with the life long work of T. Krishnamacharya . Krishnamacharya traveled through India giving demonstrations of yoga poses and opened the first Hatha Yoga School.

During the 1950s one of the foremost Yoga teachers of his time, Selvarajan Yesudian, wrote the book “Sport and Yoga”, and it was through this book Yoga entered the world of sports. Today we can observe many athletes and sports teams that has incorporated Yoga in their injury reducing, strengthening and focus oriented training regimens.

In the middle of the 60s, Yoga got a real promotional boost when the Yogi Maharishi Mahesh taught Yoga to the famous pop-stars in the Beatles. Many other artists and musicians where influenced to take up Yoga as well.

Yoga became especially popular in Hollywood when Russian born Indra Devi, opened a Yoga studio in Hollywood in 1947. She taught movie starts like Gloria Swanson, Jennifer Jones and Robert Ryan, as well as educating hundreds of Yoga teachers.

Yoga today

Yoga today has gained tremendously in popularity and has a following over 30 million people from all over the world and is the most rapidly growing health movement of today. From celebrities to the common man everybody is now aware of the health and mental benefits of yoga, in fact many doctors recommend yoga especially for stress and relaxation. New studies have shown a high success rate up to 73 percent for treating depression with sudharshan kriya, a pranayama technique taught in the U.S. as “The Healing Breath Technique.”

People’s attitude towards health, spirituality, way of life and our place in society have changed quite radically. As we suffer more and more from physical and psychological stress, and fight with new and old diseases, yoga seems if not the answer a friend indeed.

Ashish Bhattacharya is an exponent of oriental and alternative medicine. Armed with a degree in East Asian Therapies from China, he has worked in a Destination Spa Mauritius, and is an expert in Mauritius resorts

Written By M Alan Roberts

Most people get a little bit too wrapped up in trying to decide which branch of Yoga that they should study. They read a brief synopsis of each type and then go about trying to discern which one is the most appropriate for them. The fact is that all branches of Yoga overlap. They do so very naturally. Yoga is very natural. Whether you choose to direct your energies to the study of Hatha, Raja, Karma, Tantra, Bhakti or Jnana Yoga – doesn’t really matter. You should be more concerned with what Yoga means in general terms.

Yoga is the union of the mind with the body. If we become masterful in the direction of our thoughts, then we begin to grow in wisdom. All branches of Yoga have the direct aim to bring us into constant consciousness. We need to be aware of our bodies. We need to pay attention to our posture. We need to watch our words. We’ll need to choose wise actions. We need to develop joint, tendon, ligament and muscular strength. We need to assist our bodies with its internal functions. We need to constantly check ourselves in order to ensure that we’re being the people that we want to be. That’s what Yoga is.

People have a serious misconception about the yogic arts. They think that the goal is to twist our bodies into pretzel-like formations. Until people develop their understanding further, they do not realize that the primary goal of Yoga is for the betterment and broadening of the mind. The concept is that by controlling our thoughts effectively, we are able to focus in on the body. We are able to relax ourselves into seemingly strenuous positions with ease. This is not done simply for the strengthening and the elongating of the connective tissues that surround our joints; it’s done to bring us into a state of consciousness where enlightenment is a possibility.

When you go forward into the yogic lifestyle, you are entering a lifelong process. When you expose yourself to these timeless arts, you are planting seeds in your mind. The seeds will come to fruition in the form of increased confidence, increased strength, increased awareness, increased wisdom and a superior life in general. So, do not get too wrapped up in which branch of yoga that you wish to pursue. Just pursue the concept of being in touch with you. The rest will come in time. Here is a small list of some of the uncountable benefits that you can experience constantly through the development of your yogic understanding:

Increased blood circulation with simultaneously decreased heart rates.
Decreased respiratory rates.
Improved delivery of oxygen and nutrients to all of the systems of the body through the blood stream.
Alleviation of joint and muscular pain.
Increased flexibility.
Increased endurance.
Enhanced ability to relax and be tranquil in any situation.
A calm and composed air about yourself.
A deeper understanding of your fellow humans.
A deeper understanding of nature.
Increased consciousness of your actions, speech and thoughts.
Increased energy levels.
Decreased need for sleep.
Partial or complete reversal of all preventable diseases.

This list could go on forever. That’s because there is no end to the benefits of Yoga. Save your questions concerning which branch to thoroughly assimilate into your life. Just start by taking a nice, full breath and stretching your hands into the sky above you. Appreciate the air that you breathe. Appreciate the nature around you. Take a break from the hustle and bustle of your daily competitive life. This is Yoga.

Alan M Roberts is a fulltime freelance writer and web developer. He is always available for consultation through his web site at http://www.10-4Life.com Visit him there often and find reasons to live!

Check this out: http://www.squidoo.com/10-4Life

Written By Sara Valencourt

Because of the modern lifestyle, sometimes maintaining an active exercise regimen becomes the last thing we plan for. Even if you pay for a lot of money for a membership fee at a gym, it is still not enough incentive for us and will most likely go to waste for weeks at a time. Over the last 8 years “At Home Exercise Videos” has become a popular option to exercise at home. Perhaps yoga classes are still widely accepted, yet yoga DVDs/videos as an enhancement to a full practice at home has increasingly become the next best replacement to an actual class.

Here are a few important things to consider prior to purchasing yoga DVDs/videos.

1. The many types of yoga.

Even though yoga has been around here in the United States of America for centuries, it’s never fixed whatever it may be but we always seek for new types. It is to your advantage to educate yourself with the oldest and the newest practices prior to your purchase. For example, some practices will help you to build stamina or to relieve stress from your mind and body. Others are centered around the purpose of rapid movements, while others focus on breath and different kinds of breathing exercises.

2. Go online or read yoga magazines.

Nowadays more people use the internet as the easiest tool to find information. Most yoga sites will provide you with the newest information about yoga practice at home. You might want to start by searching for reviews of the latest yoga DVDs/videos. Interview fellow yoga practitioners at your yoga studio or go to a place to post your questions such as on blogs and forums.

For example:

http://www.YogaHub.com – Daily blog with articles. Highly driven by the yoga community and anyone involved with yoga.

3. Know what are the conditions of your body.

As you better know, it is important to seek the advice from your health practitioner before you take any action on any new exercise practice. Be sure to list up any recent injuries or chronic aches or pains. In most cases this will not take you away from yoga, rather it simply may assist in supporting these injuries or ailing areas of your body. In addition to this, you should also have a clear idea of what you want to achieve with your yoga practice. To help you decide this, you should know if your body wants more flexibility training, if it’s to lose weight or if it is your goal to find a yoga practice that tones and strengthens your total body.

Using yoga DVDs/videos at home, while traveling, or with friends will be one of the best alternatives to keep practicing. Some other advantages are that you will have the opportunity to see various yoga teachers from around the world. You can start practicing whenever your schedule meets your needs and if you need to take a break during a session you can do so at your leisure.

Once you have tried your first yoga DVD, you will quickly find yourself returning to the store for a second, a third and soon you will have a full library of yoga practices. It is quite easy to understand why the yoga practice has been more popular than ever and the convenience and time you save from going to a class just may be what you need to maintain a consistent practice.

Sara Valencourt expertise in health and fitness is making it’s mark on the internet. She has authored many health and fitness related essays around the internet and is a regular contributor at http://www.YogaHub.com

Written By Vino Rayen

There are numerous styles of yoga around today and by far one of the most popular is that of Bikram Yoga. It is a style of yoga that was developed by Bikram Choudhury and a company based in Los Angeles, California. Bikram Yoga is more commonly known as Hot Yoga and is practiced in a room that is heated to 105°F (40.5°C) with a humidity of 40%. Classes are guided by a specific set of postures and dialogue including 26 postures and two breathing exercises. The classes last approximately 60-90 minutes and people of all ages and yoga experience practice and work together in this yoga class.

Choudhury is a self-proclaimed Yogi to the Stars living in Beverly Hills and teaching at the Yoga College of India in Los Angeles and he also makes the trip to Calcutta, India,to teach, as weel as other cities across the world, including San Francisco, London, Paris and Tokyo. His book Bikram’s Beginning Yoga Class was best seller and consists of a sequence of 26 yoga postures (or asana) along with two breathing exercises.

The following are the 26 Asana that make up Bikram Yoga:

# Sanskrit English

1 Pranayama Series Standing Deep Breathing

2 Ardha Chandrasana with Pada-Hastasana Half Moon Pose with Hands To Feet Pose

3 Utkatasana Awkward Pose

4 Garurasana Eagle Pose

5 Dandayamana – JanuShirasana Standing Head To Knee Pose

6 Dandayamana – Dhanurasana Standing Bow Pulling Pose

7 Tuladandasana Balancing Stick Pose

8 Dandayamana – Bibhaktapada – Paschimottanasana Standing Separate Leg Stretching Pose

9 Trikonasana Triangle Pose

10 Dandayamana – Bibhaktapada – Janushirasana Standing Separate Leg Head To Knee Pose

11 Tadasana Tree Pose

12 Padangustasana Toe Stand Pose

13 Savasana Dead Body Pose

14 Pavanamuktasana Wind Removing Pose

15 Sit Up Sit Up

16 Bhujangasana Cobra Pose

17 Salabhasana Locust Pose

18 Poorna – Salabhasana Full Locust Pose

19 Dhanurasana Bow Pose

20 Supta – Vajrasana Fixed Firm Pose

21 Ardha – Kurmasana Half Tortoise Pose

22 Ustrasana Camel Pose

23 Sasangasana Rabbit Pose

24 Janushirasana with Paschimottanasana Head To Knee Pose with Stretching Pose

25 Ardha – Matsyendrasana Spine Twisting Pose

26 Khapalbhati Blowing In Firm

Bikram Choudhury has aggressively attempted to enforce claims of copyright and trademark protection, including his claim that the sequence of asanas in Bikram’s Beginning Yoga Class Book all fall under his copyright. This development is very controversial within the United States yoga community as the poses are not something one can or should copy write.

Some practitioners strenuously object to the idea that Bikram seeks to have exclusive control over a series of postures that are just derived from traditional practices. It would be like a baseball pitcher attempting to copy write a curve ball or David Beckham trying to copy write his famous curving kick. Also, some object to Bikram’s long term goal to create a formal nationwide potentially even worldwide franchise of studios.

Whether you agree or disagree with Bikram’s copyright claim it is certainly worth trying the method in class or at home. There is no doubt the sequence and breathing is helpful to any yoga practitioner.

This article about Bikram Yoga was written by yoga guru Vino Rayen from yogaid.com Vino’s website is the no. 1 online yoga training site on the net and can help you get stated in yoga today! Visit his site to claim your free ebook ‘the secret of bliss’ Now!

Written By Roger Mitchell

Hatha yoga is known as the 5000 year old system which was used to increase the healthy body, mind and spirit. People who do Hatha Yoga combine the stretching exercises of asanas into their practice. It includes the mental concentration and breathing techniques.

The Lotus position from Asanas is being used in practicing Hatha Yoga.

The goal is just the same as using other kinds of Yoga. It aims to blend the human spirit with the peaceful spirit of the Universe. With this practice, the person doing the Yoga exercise increases their spiritual, mental, physical and emotional health and aspect.

It gives you peace and keeps your environment and the world as one. In doing yoga, including all types of yoga, concentration is the root or main ingredient for a successful yoga

All other types of Yoga have some similarities in one way or the other. The main focus of Hatha Yoga is to prepare the body to give in so that the spirit will be able to absorb and accomplish its mission. The spirit is responsible in lifting and enlightening. When the spirit is enlightened, the mind is relaxed and it throws away all stress and pain. The body does too.

Too many people get confused because they do not understand that if your body is not healthy and unfit; your spirit cannot successfully accomplish the task. So the goal is perfect to apply if your spirit is weak.

Hatha Yoga will help encourage your body to move and advance positively to a level in which the spirit will be able to work properly. Your spirit and body needs to respond positively so that the mind will be able to keep up with a good concentration.

Hatha Yoga is popular and it is the popular branch of Yoga. In fact, the other style of yoga such as the Kundalini, Ashtanga, Bikram and Power Yoga has originated from Hatha.

It is known as the vehicle for the soul. It is responsible for driving the body and the spirit into the universe. Just imagine soaring to the universe and feel no gravity at all. That is just so relaxing and tempting.

Concentration is something that is hard to maintain and recover. If you find yourself easily distracted by outside forces, Hatha Yoga might work to fight it.

The best thing is that it helps you find out for your self that there is a divine light that shines in you. Not only does it enlighten you but it can help you become stronger, relaxed and flexible.

The exercise involved allows the spiritual energy to flow through the open energy channels. This will be possible if the mind, body and spirit is working good and has harmony. Of course maintaining a healthy body is the most important of all. If your body is weak, your mind and spirit is affected too

When you practice it, you can easily cope up with stress and relieve some pain and tension. Sometimes, work leaves you wasted and exhausted so you need to relax once in a while. Hatha Yoga is the best remedy to release that pain and tension.

Roger Mitchell writes quality articles on yoga like benefits of yoga. You can also find other relevant articles at http://www.HealthNewsInfo.org/sitemap/index.html.

This content may be used only in its entirety with all links included.

Written By Nancy Wile

The ability of yoga to reduce muscle tension, slow your heart rate and calm a racing mind provides the perfect recipe for a good night’s sleep. There is growing evidence that small behavioral changes in the evening can make a big difference in getting a restful sleep. A recent study published in the Journal of the American Medical Association found that participants who made modifications, like learning relaxation techniques, improved their sleep more than those who took drugs.

Certain yoga exercises will help your body and your mind relax more and prepare for sleep. Here are a few postures and exercises that are particularly helpful:

1) Supported Standing Forward Bend

This gentle yoga posture helps relieve tension in your neck and shoulders while quieting your nervous system.

Steps:

• Fold a blanket and place it on a chair
• Stand facing the chair (about 1 to 2 feet away) with your feet parallel and a little wider than hip width apart
• Fold forward from your hips (keeping your back flat – reaching forward with your chest)
• Place your forehead on the blankets
• Place your hands towards the back of the chair with your forearms resting on the chair (you can also hold onto opposite elbows with your forearms touching the top of your head)
• Let your arms, shoulders, head and face relax completely
• Breathe slowly and deeply through your nose for 12-15 breaths
• Slowly come back up, using your hands to help push you back up

2) Legs Up the Wall

This gentle yoga postures triggers the relaxation response, slowing the heart, breath and brain waves.

Steps:

• Place a mat or blanket flush against a wall
• Sit with your right side next to the wall (legs out in front of you)
• Lean onto your elbows
• Swing your legs up the wall as your head moves away from the wall
• Place your hands at your sides and close your eyes
• Move your head from side to side 4-5 times
• Relax your belly and breathe deeply into your belly – breathing through your nose
• Stay in this position for 2-3 minutes
• Bring your knees to your chest and roll onto your side
• When you are ready, come back to sitting

3) Child’s Pose

Child’s pose relaxes the back and neck, while gently stretching your spine. It also provides a gentle massage to abdominal organs leading to greater relaxation.

Steps:

• Kneel down and sit back towards your heels as much as you can
• Fold forward from the hips, bringing your upper body to your thighs and your forehead to the floor
• Place your arms on the floor next to your legs with your palms up
• Breathe into your belly, allowing it to expand into your thighs as you inhale and relax as you exhale
• Remain in this position for 8-10 breaths
• Raise your upper body and return to kneeling position

4) Diaphragmatic Breathing

Traditional yogic breathing provides a natural stress release and helps the heartbeat to slow down as the diaphragm stimulates the vagus nerve.

Steps:

• You can start sitting or lying on your back. Since you are trying to sleep, start on your back.
• Place your hands on your belly
• Begin breathing slowly and deeply through your nose
• Breathe into the lower part of your lungs first, allowing your belly to rise on inhale, fall back on exhale
• Allow your belly to naturally rise and fall with breath (no pushing)
• Focus completely on your breath, letting go of other thoughts or distractions.
• Complete 10-12 breaths, then let your breath become natural again

5) Manage your stress

Pay attention to your stress level. Excessive stress can lead to tight and knotted muscles, as well as a racing mind. Taking a yoga class is a great way to not only relieve stress, but to also learn how to manage your stress levels throughout the day. Yoga teaches you how to find peace in every day life, as well as during more stressful times.

To learn tips and yoga exercises for better sleep, visit: http://www.yogatg.com/ys-stress-headache-1.html