Archive for September, 2009

By Jane Bristow

People are very hassled, worried and quite tensed up in this day and age. The worldwide recession and the rigors of modern living leave little space for people who seemingly have no time to spend for themselves and their families. This is one reason why so many people are looking out for avenues to start and maintain fitness regimes which they can identify with.

In this age of extreme utilitarianism, it is quite true that people want the best that they can get and what better way to do this than to take up an exercise regime that relaxes the mind and also trains the body. Power Yoga is one such fitness form that is all the rage in this day and age. Lots of people are making it a point to take up Power Yoga in order to bring that extra zing into their lives.

Yoga, as most people know is an ancient Indian fitness form which has a religious Hindu connection as it was practiced by the sages and the saints in the Himalayas. Yoga consists of certain postures or ‘asanas’ which are designed to afford a great deal of stretching and meditation based exercises that help in conditioning and relaxing the body. A lot of people get a sense of calmness by practicing Yoga. Power Yoga has the added feature that it combines traditional Yoga with flexibility and aerobic training routines. In a sense, it combines the best of both worlds as people can get mentally fit and alert, while also buring away those calories and losing those extra pounds.

If you are lucky, you can get a Power Yoga master or ‘guru’ in your city. If you don’t get one, don’t lose heart. There are many websites that can help you get a ring-side view of the basics and details regarding Power Yoga. Just be sure that you are diligent and follow through on these exercises, to get the best results.

Jane Bristow has been writing health and fitness articles for over a decade. She has recently written articles related to AntiAging Product  at http://antiaging-product.org/

By Brett Pullen

The use of a block is essential to anyone practicing yoga. The purpose of the block is to allow more comfort during practice and at the same time improving the bodies natural alignment. Some people think that yoga blocks are only used by novices. This is not true because often times the more experienced the person practicing the more poses and meditation techniques using a yoga block. There are some very advanced poses that require yoga blocks to act as an arm extension.

Were going to go through several ways to use your yoga block. They can help for stability and sometimes as an arm extension for one footed poses. The half moon pose is a basic yoga pose where using yoga blocks is helpful. Although ardha chandrasana pose is not dependent on a block, it is great to use at first when trying to improve your endurance confidence. If your trying to improve your core strength while at the same time increasing your overall flexibility than yoga is for you.

Having a block is great for meditation. Some peoples hips are so inflexible that while trying to sit criss cross apple sauce their thighs don’t come close to laying flat on the floor and their knees point up to their head. Try using a block to allow your hips to open up comfortably while trying to lengthen the spine. Sitting a few inches higher makes it much more comfortable. Try out the easy pose, hero pose, and spread leg forward fold on your yoga block. Yoga blocks are generally used for someone to sit in a position for a longer period of time. Mediation helps clear your mind so this is why so many people love their yoga blocks.

A yoga block is the first yoga accessory you should buy. Whatever your skill level having a block will help out flexibility. Sun salutation is the first pose that yoga teachers use a yoga block to show their students the right position. It is important to flex inward and upward lifting the yoga block just slightly while tightening your core and trying to lengthen your back.

http://yogablocks.org/

    By Kathi Duquette

Some basic yoga positions for beginners can give you benefits that you might not think about. You might think you don’t need the basics once you feel you are at an intermediate level, or you might think the basics won’t help you because you are not flexible enough to “do yoga.” All levels of practitioners can benefit from basic yoga positions.

If you are new to yoga or interested in starting a yoga practice, the basics are your starting point. You can always modify a more difficult pose by practicing a basic pose. You can even modify a basic pose. The object is to find the benefit that each pose has for you – inside your own body.

If you are an intermediate yogi, practicing the basics can re-root you to your poses. Sometimes we move through the poses like we’ve been there before and it is easy. Try re-connecting with the basic poses. Be mindful of the four corners of your feet pressing into the ground – making your feet the root of your pose. Stand a little straighter and be aware of how small changes affect how you feel in the pose.

Basic poses can seem like they have no benefit at all, such as mountain pose. It looks like you are simply standing. By actively pushing your feet into the ground and consciously lifting your spine, you are straightening your posture, and strengthening your ankles. By opening your shoulders you are relieving stress in your shoulders and neck and opening your chest to promote full utilization of the lungs. When focusing on your breath you are increasing your cardio respiratory function and endurance. Add in tightening your quadriceps in an upward motion and tucking the tailbone under slightly and you add the benefits of strengthening the upper leg muscles and abdominals. This is all accomplished by simply standing up straight and breathing with awareness.

Other basic poses can have just as many benefits, some physical, some stress relieving, some just feel good. Basic positions for beginners include child pose, forward bend, warrior 1, 2 and 3, triangle pose, cat/cow pose, downward dog, spinal twist and cobra.

You usually want to practice an inversion such as a forward bend which gives your brain a fresh dose of oxygenated blood. A side stretch, a twist, and a back bend will keep your spine lubricated and supple. By moving the spine in different directions with awareness you are improving flexibility and decreasing risk of injury. Back bends stretch the front side of your body, forward bends stretch the back. Twists give your organs a gentle massage.

Overall moving through the poses and breathing with awareness while tuning in to how your body feels builds your mind-body connection. This connection can help you with many things from stress relief to pain relief.

Basic yoga positions can be practiced as often as you like; daily is best to keep the benefits coming. You can practice for 15 minutes or up to an hour (or even more). Fifteen minutes of yoga daily can provide you with a feeling of general well-being. You will be relieving stress while promoting healthy breathing and gentle flexibility.

Practice some basic yoga positions. Pay attention to your body, your breath … yourself.

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com

By Kate P Smith

There are many health benefits that can be achieved through practicing yoga. Not only does it promote flexibility, strength, balance and provide a fantastic physical workout, but it is one of the few exercise regimes that can have a huge influence on our mental state. Learning yoga techniques and postures can help you achieve mental clarity, focus, relaxation and overall emotional balance.

A huge cause of many Western illnesses is stress. Stress can lead to many serious illnesses, such as irritable bowel syndrome, high blood pressure, weakness of the immune system, and even strokes and cardiovascular disease. Most commonly, sufferers can develop anxiety, depression, OCD and loss of concentration. Yoga’s ability to combat stress is well recognised, not only by yoga practitioners, but also by many health professionals.

The response of the nervous system to life’s problems can trigger stress in our metabolism. The body’s reaction to this process is known as the ‘fight or flight’ response – the mind and body, faced with ‘danger’, prepares to either run or stay and fight. Physically, this can manifest itself through increased heart rate, elevated blood pressure, tense muscles and shallow breathing. Internally, blood flow to internal organs and processes that are no vital at that time (such as digestion), are shut down. While this can be beneficial during times of danger in the short term, long term the body has less resources to function properly. When stressed, even the smallest of problems can trigger this response, leaving you feeling tense and drained for long periods of time.

What yoga essentially does is harmonise the body with the mind. The practice of yoga and meditation techniques works remarkably to achieve this harmony, enabling the mind to work in sync with the body. Yoga reduces the harmful effects of stress factors on the body, be lessening the ‘fight or flight’ response through breathing and relaxation techniques. It also promotes positive thinking, enabling you to view adverse factors as challenges rather than fears. This allows the mind to focus on finding solutions, rather than creating worry.

There’s no doubt that yoga can offer tremendous benefits to your own life and wellbeing, both physically and mentally.

Find out how to get started on your own yoga program at http://www.yogatechniquesdirect.info

http://www.yogatechniquesdirect.info

    By Aman Merican

Many of my new students often do not know what to expect in a Yoga class or have general misconceptions about Yoga. This is not surprising as Yoga is often misunderstood. At one extreme, it is a pure spiritual practice that can corrupt your existing religious beliefs. At the other extreme, it is a set of powerful exercises done in dance like moves. In between these extremes, you have everything from indulging in carnal pleasure to levitation.

To be honest, there is some truth in every version but as they say – half a truth is half a lie. It is important to have a general understanding of Yoga before attending a Yoga class. This is to ensure that your needs are aligned to what you can expect in a class. As this article is not about finding the best meaning for Yoga, I will broadly summarize Yoga. Yoga can be divided into 2 main categories:

1. Hatha Yoga – Focus is purely physical and includes postures, cleansing and symbolic gestures.

2. Raja Yoga – Focus is on the mind and includes breathing and meditation.

All other modern day branches of Yoga will fall into either or both of these categories.

There are 3 accepted authoritative texts on Yoga:

1. Gheranda Samhita

2. Hatha Yoga Prathipika

3. Patanjali Yoga Sutra

Patanjali Yoga Sutra explains Raja Yoga. The Gheranda Samhita and Hatha Yoga Prathipika advocate Hatha Yoga before Raja Yoga. The reason for this as explained in the Gheranda Samhita, is that a person should attain control of the body, before he or she can begin exercises in control of the mind.

So what should you expect from a Yoga class? Firstly, it is important that prior to beginning a Yoga class for the first time, the instructor asks you to indicate your expectations. In my experience, these expectations can vary a great deal. You may want a toned body or maybe develop flexibility. You may be looking at relieving a chronic disorder or just having fun with a group of like minded people. Whatever your expectations, it is important that your instructor understands it and matches your expectations with the right class and grouping.

Secondly, a good Yoga class should be focused. It is impossible to cover the entire spectrum of Yoga over a short period and it may not be realistic to do so. A good Yoga class should be structured in such a way that it meets your current needs. Yoga classes should be grouped into general categories that meet your evolving needs. For example, you may want to do yoga initially to achieve a toned body. After achieving this, you may want to focus on flexibility and progress to breathing or meditation.

Thirdly, the best Yoga classes are conducted in small groups. It is easier for the instructor to monitor everyone in a small class. Mistakes can be caught and rectified easily. This greatly reduces the possibility of injury due to wrong practice of postures. Small groups also allow the instructor to respond to effectively to the group’s rhythm and pace. Group dynamics dictate that there are optimum group sizes for a particular function. There is no magic number to the size of a Yoga class, but keeping it small means everyone gets to interact with one another and form strong relationships. Motivation levels can be higher as a result.

Fourthly, a good Yoga class focuses on the correct, techniques and practices. I have seen so many people performing Yoga postures incorrectly and am concerned by it. The authoritative texts mentioned above are a good source for the correct techniques and methods. Many people however do not have the time to read these texts. However, it is important to ensure that the Yoga that is being taught to you is based on these scriptures. You will find the following in a Yoga class that adheres to correct practices:

1. Minimal body aches, muscle strain or injury

2. Breathing techniques are emphasized with the postures

With some exception, almost every posture has a counter-posture. For example, a forward bend posture will be followed by a backward bend posture.

Finally, you stand to gain the most from a Yoga class when it is fun. Ask yourself, are you having fun in your Yoga class? If you are not, you may not be motivated to practice or attend classes. This would result in a waste of time and money. While it may not be possible to guarantee a high level of fun in every class, it is certainly possible to induce it by:

1. Having an instructor with a fun personality

2. Matching expectations to the right type of class

3. Joining the right group class

Many other factors play a role in the best Yoga class but I have emphasized some of the main areas here. Broadly speaking, a good Yoga class is one where your expectations are met. It is focused on your current needs and consists of a small group (in a group setting). It emphasizes correct techniques and practices based on Yoga’s authoritative texts while maintaining healthy levels of fun.

Aman Merican is very interested in spreading the correct practice of Yoga. He is based in Petaling Jaya, Malaysia and is the Vice Principal of Maya Yoga Samudraa. He comes from a lineage of Yoga practioners from India and has been practising Yoga for over 15 years. Find out more about Aman’s Yoga classes at http://www.mayayogasamudraa.com

    By Swati NitinGupta

Yoga is an ancient science which was practiced some 5000 years ago not in any gurukul but on a battlefield. Indian epic Mahabharata says yoga lessons were first imparted by Lord Krishna to his pupil Arjuna the third pandava.

These days thanks to some practicing yogis (like Baba Ramdev) yoga has become a household name bringing significant changes in people’s stressful lives.

Even the doctors are realizing the importance of yoga in leading a healthy life and advising their patients to incorporate this ancient technique of being fit and fine in their busy schedules. So then what exactly is yoga and how is beneficial to our health?

To put it simply, yoga is not just a series of breathing exercises it is in fact a way of life. Yoga is derived from the Sanskrit word ‘yuj’ or yujir yogey’ meaning to join, to unite, yoga is all about becoming conscious about your body, your breathing and connecting with your soul at the most basic level. So then what are the health benefits of yoga? Plenty I should say and here are few of them.

1. Stress buster: Yoga offers relief from the stress we keep gathering in our day to day living. Various positions known as asanas and gestures known as mudras have a soothing effect on our minds and bodies. Rhythmic repeat of the breathing exercises enhances the relaxation power and once you start relaxing your stress levels go down and you are once again ready to face the world.

2. Increased physical strength, stamina, and flexibility: Yoga with its various sets of breathing exercises, meditation and bending and twisting exercises boosts one’s physical strength, increases stamina, and flexibility of body.

3. Increased levels of concentration: When you start practicing yoga you will feel that your concentration levels have increased suddenly. You are able to concentrate and pay more attention to your life and your family. Your work starts improving and you gain confidence in yourself.

4. Self Control: Apart from concentration you start realizing that self control comes naturally to you now. You have started noticing your limitations and working around them for better lifestyle.

5. Healthy glowing skin: You wanted to have that healthy glow on your skin that you see on your neighbor’s face or on favorite TV/movie star. Know their secret yoga. Yes, practicing yoga gives you a clear healthy skin from within thus putting radiance on your skin.

6. Say bye-bye to acne and pimples: It is a known fact that acne and pimples are a result of impurities in the blood and yoga improves blood circulation thus flushing out all the impurities. Result is a clear skin free of acne and pimples. Believe me I tried it and it works.

7. Well toned muscles and abdomen: No amount of cardio exercises will give you such well toned muscles and abdomen as practicing yoga. That’s because yoga not only targets wholesome wellbeing it also targets specific areas of concern.

Apart from these few common benefits yoga has been known to reverse the effects of epilepsy, asthma, chronic arthritis, infertility in women. Yes to some extent yoga can treat infertility like Poly cystic Ovaries and let you have regular menstruation.

    By Betsy J Bjorn

Yoga is a great way for helping to improve your posture. Of course, after years of bad habits, a class or two of yoga isn’t going to fix things. But by using what you learn in class and then staying aware of your bearing throughout your day, you will be able to see an improvement over time.

So how can practicing Yoga help you improve your posture? In your yoga class you will have learned the correct alignment that your spine should have. You should also learn exercises for strengthening your back and neck muscles. These two combined should make a lot of difference.

Throughout your day, as often as you think about it, you should spend a brief moment to check that you have your back in the correct alignment for good posture. Make a conscious effort to keep your head and back straight as much as possible.

Check your side profile view in a mirror to see if you are slumping or tilting your neck forward. And if someone takes a candid picture of you, check to see what your posture was like when you were not consciously thinking about it.

Posture awareness is nothing more than simply being aware of your posture. Whether you are standing, walking, lying down, sitting, eating, reading, or even sitting at your computer typing be sure you are keeping your back and head fairly straight at all times.

Eventually this new way of holding yourself more erect will seem almost natural and require less conscious effort on your part. It is so much easier to slump than to stand or sit up straight. But you can breathe better when sitting upright and you will have less tension in your shoulders if you throw them back rather than pulling them in.

You will also likely start noticing less aches and pains that may have been caused or exacerbated by your bad alignment. By taking the time on a daily basis to be aware of your posture you will be able to correct years of bad habits and reap the physical rewards for your efforts.

Yoga is a great way to get fit and stay fit. Juicing is another way and the Breville JE95XL is a favorite of many. Check it out at http://BrevilleJE95XL.com

By Kathi Duquette

You might think you can’t practice yoga because you are not steady on your feet, you have chronic pain, your balance is off kilter, or you have difficulty getting up and down, but you might be wrong. Chair Yoga can be a safer alternative to people with disabilities, chronic pain, or people who don’t feel steady enough to practice on their own.

The stress relieving practice of breathing into gentle stretches can ease some of the anxiety related to chronic pain and disability. If we can alleviate some of the stress, we might be able to change the perception of the pain. The circle of pain: chronic pain and the mental anguish that comes along with it, never allows your body or brain to rest. By bringing awareness and relief to some of the mental stress we hold onto, we can erase some of the stress and maybe even alleviate some of the pain.

As we age, sometimes we feel less sure of ourselves. We are afraid to fall and we might not feel strong enough to move through a series of poses. In chair yoga we use the chair as a base for standing poses or we can even transform standing poses into seated poses. When we feel safe and secure, we worry less about injury and focus more on the body we are trying to make feel better.

When teaching any yoga class, I want my students to keep every stretch safe. Adjusting the pose to fit your body instead of forcing into a pose is a general mantra (a mantra is a saying or slogan) of mine. Chair yoga works along the same idea.

Practicing chair yoga can bring the same benefits as a full yoga practice. The idea is that the breathing and awareness practice is the same; we are simply adjusting the poses so that we are more comfortable in them. You can’t really pay attention to your body and connect with your muscles stretching if you are unsteady and afraid to fall over or if you have chronic pain and that is all you can think about.

You should, of course, check with your doctor before trying this or any other new form of exercise. Many doctors will encourage you to move sedentary muscles. The breathing practice is also usually encouraged by doctors because it increases lung capacity and releases toxins from your lungs.

If you simply practice the mindfulness and breathing you can gain enormous benefits from your practice. Add in some gentle stretching and you can feel the stress leave your body. We don’t realize how we contract muscles when we hold onto stress, either mental of physical. If we can let go, even a little, we can be rewarded with less stress, a lighter body, more confidence and maybe a little less pain.

Bringing yourself into the present moment allows you to feel your body.

Try this: Sit in a chair and rest your feet on the ground. With your spine lengthened as much as you can comfortably, rest your shoulders down. Close your eyes and just breathe. Try to forget about anything else that you need to do or anywhere that you need to go. Take two minutes for yourself right now. Let your breath travel over and into your muscles. Simply be aware of how your body feels at this moment.

Notice how your body feels, but don’t judge it or be angry at it – simply be aware of which parts feel good and which parts maybe not so good. Now, inhale and let the fresh breath fill your upper body with air like a balloon. And exhale all that air out of your lungs. Take three deep breaths like that. Relax and breathe normally and notice how your body feels with each relaxed breath.

You just practiced mindfulness. It is as simple as that. When you start moving into gentle stretches you just breathe into them. The safety of the chair allows you to relax and enjoy the sensations of your movements. The focus lets you be aware of how your muscles feel in any stretch so that you can adjust it accordingly.

Chair yoga offers all of the benefits of a full yoga practice without the worry. Chair yoga can be found in many community or senior centers and in some yoga studios. Many nursing homes offer chair yoga classes as do adult day care facilities that care for people with severe disabilities. If it helps these people, maybe it can help you too.

Please make sure you are working with a qualified instructor who is CPR certified. Let your instructor know if anything ails you so that he or she can direct you during some of the poses to safe modifications.

Practicing chair yoga can give you confidence, stress relief, and build strength and vitality. Let someone give you those gifts. You deserve it! Check with your doctor and find a chair yoga class near you.

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com

    Written By Sucharita Ray

Yoga, originating from the Sanskrit word “Yug” means to bind, to join, to attach and yoke. This in its practice typically translates to the union of the body, mind and soul. It is in this holistic approach to well-being that yoga adopts, lay its endless health benefits.

Yoga offers postures or asanas that can work every joint, muscle, ligament and tendon of the body. When done together, in the correct order and under knowledgeable guidance, these seemingly unrelated postures work in harmony to massage all the internal glands and organs of the body in a thorough manner. This stimulation and massage of the organs in turn keep away disease and often provides a forewarning of a likely onset of disorder.

HEART

According to recent research from the Yale University School of Medicine, practicing yoga for an hour and a half three times a week can make your heart healthier in just six weeks. Various yoga postures and controlled breathing techniques forces higher oxygen absorption in the blood within a shorter time. This ensures supply of richer blood to cardiovascular muscles thereby helping combat coronary artery disease and keeping the heart healthy in general. Sustained yoga practice also lowers cholesterol through increased blood circulation and burning fat.

Asanas that are excellent for the heart include the mountain, warrior, triangle, tree and lotus poses. The controlled breathing technique of Kapaalbhati also helps keep the heart healthy.

RESPIRATORY SYSTEM

The structured breathing exercises like alternate nostril breathing help clear the nasal passages which reduces sinusitis and allergy symptoms. Yoga also lays much emphasis on correct and complete breathing and uses the entire upper body for it. Thus the ability to take a complete breath can be hampered by tightness around the shoulders, back, chest and abdomen. Yoga postures stretch and strengthen these areas and encourage deep full breathing. This helps reduce the respiratory rate that indicates better functioning of your lungs.

Other than breathing exercises asanas that help open the thoracic cavity are raised legs, bridge, wheel, cobra and mountain poses.

SPINE AND CENTRAL NERVOUS SYSTEM

Successive asanas in a solid yoga routine reverses the muscular stretches of the previous ones. Yoga uses free weight i.e. your own body weight for strength training. These two factors increase spinal flexibility and ensure overall brilliant spinal health. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Additionally, yoga’s ability to lower levels of cortisol helps keep calcium in the bones, thereby reducing chances of osteoporosis.

Postures known to reduce lower back pain include pigeon and cobra poses. The half plough, spinal twist, wheel, bow, mountain poses are recommended for overall spinal health. The standing wheel pose in particular is known to correct mild scoliosis or curving of the spine. Yoga has a specific group of postures, like Bramha’s pose, specially designed to stretch and tone the neck muscles, a group usually overlooked in other forms of exercise.

Yoga stimulates the parasympathetic nervous system which lowers blood pressure and slows the pace of your breathing allowing relaxation. Downward facing dog stretch, shoulder stands, torso twist, bridge and half moon poses may help relieve pain associated with sciatica. A new study indicates that yoga can help elevate brain gamma-amino butyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Focusing on stress reduction, breathing, and restoring overall balance in the body may help prevent epileptic seizures.

LYMPHATIC SYSTEM

Since yoga works on the usually neglected muscles and body parts it is encourages the functioning of lymphatic system. Headstands, spinal twists and inversions help remove toxins and flush important lymph around the entire torso.

ABDOMINAL ORGANS

Sustained practice of yoga encourages better posture that helps the digestive and elimination systems to work more efficiently. It not only increases blood flow to your digestive tract but also stimulates intestinal action so digestion is more efficient. The calming effect of yoga relaxes your digestive system and leads to more effective elimination of entrapped gases.

Some asanas improve the blood circulation to the hepatic cells, sensitizes lymph nodes supplying your liver and remove toxins from the peritoneum and hepatic regions. A healthy liver helps reduce cholesterol, promotes better digestion and blood metabolism. Yoga helps your muscles absorb the extra blood glucose in your body, thus allowing the pancreas and liver to work more efficiently. It also encourages your pancreas to produce more insulin, which can help to reduce your blood sugar levels. Since a balanced yoga routine stretches every muscle of your body it keeps fat from accumulating all over your body. These factors make yoga extremely beneficial for diabetic patients.

Postures recommended for the abdominal region include Kapalbhatti, spinal twists and half plough, raised leg, leg lock, boat and thunder bolt poses.

KIDNEYS

Certain yoga postures like the warrior pose is extremely beneficial for kidneys as it stretches your lower abdomen, activates your large intestine, prevents constipation and enhances urination. Other asanas good for the kidneys and urinary tract are half plough, boat, wheel and rise and squat poses. Kapalbhatti breathing due to its basic detoxifying effect helps regulate the kidneys.

MIND

Yoga not only works the body but also the mind. Since much of yoga revolves around structured breathing and holding a posture, yoga practice forces you to look inward and requires astute concentration. This helps control a wandering mind which in turn increases self awareness and acceptance. The positive self image thus generated combats depression. Meditation and controlled breathing exercises can calm the mind. Improved blood circulation to the brain coupled with stress reduction and improved concentration results in a better memory.

Breathing deeply in a headstand increases blood flow to the brain and stimulates the pituitary gland, which helps relieve mild depression. Other asanas recommended for excellent emotional well being include corpse, bridge, palm tree, warrior and child’s pose.

OTHER HEALTH BENEFITS

Arthritis – The slow, conscious movements associated with yoga help relieve arthritis symptoms. Due to the low impact nature of yoga postures, gentle pressure is exerted on the joints and chances of injury is much less compared to other forms of exercise.

Cancer – Yoga has proved to increase red blood cells in the body. This helps cancer patients fight anemia, nausea and fatigue better during chemotherapy.

Migraine – Rhythmic breathing exercises help relieve migraine attacks.

Menstrual cramps – Certain yoga postures stretch and tone the vaginal muscles. Squat and rise pose is especially helpful in reducing menstrual cramps and regulating periods.

Though yoga has multiple health benefits it true value lies in the quality of life it endorses. Through continued yoga practice you will achieve better control over your mind and body. This sense of complete happiness is a yogi’s total health reward.

  By Kathi Duquette

Chronic Pain sufferers deal with pain most of the time with no relief. With awareness, the gentle movements of Yoga can relieve some of that pain. Studies have shown that a Yoga practice can reduce the amount of pain in people who suffer from fibromyalgia, arthritis, chronic back pain and many other painful ailments.

Chronic pain carries anxiety and frustration with it because we constrict our breathing when we feel pain. Constricting the breath can lead to anxiety. Anxiety can make the pain worse. Constricting the muscles when they hurt, also increases pain. The frustration of it all can make us not want to do anything. Sedentary lifestyles can be detrimental to the whole body. Your muscles weaken, your immunity levels drop and your state of mind can move from frustrated to depressed. It can be a vicious cycle or a downward spiral.

Even with the popularity of Yoga today, some of you may think of a bunch of old men wearing sheets and sitting in pretzel poses. The actuality is that if you can simply calm your breathing, you can reduce the anxiety associated with chronic pain (and you can wear any comfortable clothing that you choose – no sheets required). Once you can relax a little, you can generate some healing properties into painful areas and the focused energy and blood flow can often reduce some of the pain.

Deep, slow breathing into painful areas can reduce the constriction in the muscles and send a fresh supply of oxygen to body parts that are in need of healing. The breath is a powerful tool that everyone possesses but many people don’t take advantage of.

Can Yoga cure you? We won’t go that far, but wouldn’t it be worth it to try to alleviate some of the pain? Let’s look a little more into some specific analogies.

Fibromyalgia is a condition that gives you widespread chronic pain in your muscles and even into your ligaments and tendons. It is described as a deep ache with trigger point areas that are more painful when touched. Basically ~ everything hurts and you can experience extreme fatigue.

Yoga can provide less pain, better sleep, more strength, endurance and stamina and increased positivity in everyday life. It is a practice of easy postures that can be adjusted according to your level of activity and pain on any given day. You can practice Yoga to reduce fatigue, to strengthen muscles or to simply relax your body.

Arthritis sufferers also have chronic pain. The sharp intense pain associated with arthritis can make you want to reject all movement. But people who live with this pain know that movement is essential. Unless your arthritis is severe, exercise is recommended for people with arthritis due to decreased strength and endurance. You may not want to practice first thing in the morning when pain is sometimes at its worst, but later in the day, once your joints have warmed up a bit, a gentle Yoga practice could be the best form of exercise for you.

When you do practice Yoga, adjust your poses so that you feel your stretch. Don’t’ go so far into any pose that you feel sharp pain in the joints. Some days you might be able to stretch certain muscles and other days the same stretch might be painful. You need to really listen to your body and adjust your poses and the intensity of your stretches accordingly.

There are studies that recently revealed that Yoga can help with chronic back pain. Practicing restorative types of Yoga, such as Iyengar Yoga, can help with posture, range of motion, and reducing recovery time from injury.

Chronic back pain patients need to focus more on alignment, using props such as blankets and Yoga blocks to achieve some of the poses. The muscle strengthening and lengthening should be practiced slowly while focusing on the breath-work. The same benefits previously discussed will provide relief with stress, anxiety, frustration and depression.

Chronic pain is a maddening issue to deal with. Always being in pain, sometimes worse than others, can carry negativity and depression with it. The breathing practice that is incorporated into Yoga poses sends fresh oxygenated blood into areas to warm the muscles. Gently moving through breath connected poses is stress relieving, immunity building and mobility promoting.

Even slow strength improvements can make a big difference with chronic pain. If Yoga can be a comfortable form of exercise why not try it? Awareness of your body and adjustments are important while practicing Yoga, but that awareness can carry into your everyday life. Being aware of breath constriction and adjusting as necessary can ease some discomfort ~ even while you are not practicing.

As always, please check with your doctor before beginning any exercise program. If he or she thinks Yoga could provide some relief to you, have an open mind and breathe into your Yoga practice.

Namaste,

Peace to you.

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com