If you eat ghee and butter, you become fat, but in yoga the more ghee and butter you take, the thinner you become. Yoga is a course of related exercises and postures intended to promote control of the body and mind and to attain physical and spiritual well being. Yoga’s preserving effect of body is so profound that daily yogic routine can make a huge difference to one’s ageing process. In case of time constraints you should try and practice Maha Bandha and Vipareeta Karani Mudra daily.
Maha Bandha
Sit in padmasana : place your palms on your knees.
Exhale from your mouth.
Bend your head forward till your chin presses against your chest.
Straighten your arms,lifting and locking your shoulders.
Contract the perineum.
Pull in your stomach.
Hold the posture.
Release the perineum, then the stomach and finally the shoulder lock.
Lift your head and inhale.
Relax and repeat the procedure 5-9 times.
Vipareeta Karani Mudra
Lie down on your back .
Supporting the trunk with your hands, throw your body upwards.
Straighten your legs to a vertical position.
The body should be at an angle of 45 degrees.
Breathing normally, hold the posture as long as comfortable.
Slowly lower your body to the floor.
Random Tip- Benefits of Exercise!
a) Prevents Osteoporosis: Exercise builds strong bones. Running and walking helps lower the odds of getting osteoporosis as you grow older.
b) Lower High Blood Pressure: Exercise is good for your blood pressure, no matter what your age or weight is. And it really doesn’t matter whether you get exercise from a brisk walk or a swim.
Must Read - Exercise Schedules to combat different health problems of woman at http://www.weightloss-health.com/health%20exercise.htm
Mudras and bandhas are very powerful and should be attempted after a year of practicing asanas and pranayama. Asanas are the yogic postures and pranayama refers to the proper breathing technique. The delicate tissues of the lungs can be damaged due to undue strain of these are practiced in advance. When you are used to the internal and external retention of breath for extended periods only then should these practices(mudra and bandhas) be taken up. The correct sequence asanas, pranayama, mudra and bandha must also be followed. Asanas clear the energy pathways, pranayama generates energy, while mudras channelize it and the bandhas lock it in. The affect of stress on ageing is well known. So practice yoga nidra and keep stress at bay.
Random Tip- Yoga Exercises- Headache Cures - Yoga is probably the most ancient science that deals with every kind of mental, physical and physiological ailment while keeping one fit and supple.
The best thing to do when encountering a headache due to excessive heat is practicing the two pranayamas- Shitali and Sheetkari.
Shitali- Roll the tongue into a tube (as best as you can) and stick the tip out of the mouth. Inhale through the tongue and hold the breath in for 4-5 seconds with the shin pressed against the chest. Exhale using Ujjayi Pranayama through the nose. Repeat 5-10 times.
Sheetkari: Curl the tongue touching the roof of the mouth as far back as you can to the soft pallet. As you inhale clench the teeth together and slightly part the lips making a hissing “ssss” sound. Exhale through both nostrils. Repeat 5-10 times.
About the Author:
Ashley Green: for http://www.weightloss-health.com/muscle_building.html your complete and most comprehensive guide on Muscle Building.
Look out for highly effective women muscle building programs at Weight Training for Women- Workouts and Tips
Showing posts with label Breathing Technique. Show all posts
Showing posts with label Breathing Technique. Show all posts
March 1, 2009
The Real Secret to Improve Your Asthma!
It’s been well documented in yoga circles that breathing techniques are a fantastic way of promoting better health and correcting bad breathing practices but now there?s some evidence from the medical world to back up this fact.
A study was recently done in Australia to see if breathing technique could helps asthma sufferers. Could breathing techniques make any difference to asthma sufferer?s health and also could these techniques reduce the amount of times rescue inhalers were used?
Firstly the group was split up into 2 smaller groups. Both groups were asked to try out some breathing techniques given to them on video (the point of the video was so that they could do the exercises at home and refer to the video so that the proper technique
was always being used). Both groups were asked to do their exercises twice daily and working with the video at least once per day.
Group A was told to practice using a shallow breathing technique through the nose for 3-5 minutes, twice per day, the Group B was told to do other breathing techniques which included correcting their posture, breathing techniques and some upper body exercises.
Both groups were also asked to try to delay how quickly they used their rescue inhaler in an emergency, but to try using their breathing techniques to try to resolve the problem first and if need be then to use the inhaler.
Half way through the 30 week trial, the researchers began lowering the dosage of inhaled corticosteroid in 2 stages. At the end of the trial that although the breathing techniques didn?t change their lung functions or quality of life, they did find that the usage rate of asthma inhalers dropped by a whooping 86% and dosages of corticosteroid dropped 50%. Another finding was that it didn?t seem to matter what breathing technique was used as both ways produced great results.
Visit http://www.scienceofbreath.be and claim your FREE 13 page report packed with all the best breathing excercises and start to improve your breathing technique today!
A study was recently done in Australia to see if breathing technique could helps asthma sufferers. Could breathing techniques make any difference to asthma sufferer?s health and also could these techniques reduce the amount of times rescue inhalers were used?
Firstly the group was split up into 2 smaller groups. Both groups were asked to try out some breathing techniques given to them on video (the point of the video was so that they could do the exercises at home and refer to the video so that the proper technique
was always being used). Both groups were asked to do their exercises twice daily and working with the video at least once per day.
Group A was told to practice using a shallow breathing technique through the nose for 3-5 minutes, twice per day, the Group B was told to do other breathing techniques which included correcting their posture, breathing techniques and some upper body exercises.
Both groups were also asked to try to delay how quickly they used their rescue inhaler in an emergency, but to try using their breathing techniques to try to resolve the problem first and if need be then to use the inhaler.
Half way through the 30 week trial, the researchers began lowering the dosage of inhaled corticosteroid in 2 stages. At the end of the trial that although the breathing techniques didn?t change their lung functions or quality of life, they did find that the usage rate of asthma inhalers dropped by a whooping 86% and dosages of corticosteroid dropped 50%. Another finding was that it didn?t seem to matter what breathing technique was used as both ways produced great results.
Visit http://www.scienceofbreath.be and claim your FREE 13 page report packed with all the best breathing excercises and start to improve your breathing technique today!
February 23, 2009
Power Yoga: Your Choice for a Healthy Body and Mind
Power yoga is basically known as the “yoga with brawn”. This is the American version of ashtanga yoga, a kind of discipline that combines stretching, strength training, and meditative breathing.
A lot of poses look like basic callisthenics (push?ups, handstands, toe touches, and side bends). But the key to power yoga?s sweat-inducing, muscle-building power is the pace. As a replacement for pausing between poses as you would in traditional yoga, each move flows into the next, making it a powerful aerobic workout.
Power yoga is an energetic exercise that challenges you physically and mentally in order to help you connect to your inner power. The power yoga poses are performed at a fast pace unlike regular yoga. One big benefit is that it can help you increase your physical endurance and ability to focus on a task for a long time without even breaking your concentration. In power yoga there is still the need to execute the basic yoga postures. Power yoga poses offer a vigorous workout which can be done even by beginners.
Power yoga aficionados have their sessions in a heated room. These sessions are composed of accurate cardiovascular exercises. It is designed to build strength and flexibility. Power yoga has also the ability to increase your stamina, tone your body, and remove toxins through sweating.
Since power yoga sessions are rigorous and painstakingly thorough, they should only be done by people who are physically fit and who are not suffering from chronic ailments. One element of power yoga that distinguishes it from other forms of the practice is a breathing technique known as ujjayi.
This deliberate “whoosh, whoosh, whoosh” breathing is an integral part of the poses. It stimulates the parasympathetic nervous system, adding a meditative component to the workout and leaving you with a transforming sense of calm that lingers long after you’ve rolled up your exercise mat.
Power yoga still focus on the main goal of classical yoga, which is to unite the body, the mind, and the spirit. Yoga is practiced to help you get connected to your inner core of power.
Power is also classified into several levels. The first is the physical power which is developed through the poses which develop the body?s strength and improve one?s health. The key to the second level is the mental power of drawing your mind from scattered thoughts and concentrating on your practice. And the last one is spiritual power - the power behind your physical and mental powers. Through these powers, yoga can connect your body, mind, and spirit to the deepest level.
There are some basic precautions for the power yoga beginner. Tell your instructor if you’re a first-timer and never stretch to the point that you feel the pain. Since power yoga involves a lot of twisting and weight-bearing moves, you should be especially cautious if you have a history of neck, shoulder, or knee injuries.
Power yoga is a big help in training for athletes and also aids in injury prevention and rehabilitation. Learning power yoga benefits people who want to improve their skills and performance - especially in sports like cycling, golf, football, and swimming. Many health clubs today promote the use of power yoga as a powerful body and mind exercise regimen.
Yoga has been a popular discipline for centuries because of its rejuvenating effect on body, mind, and spirit. If you are interested in yoga and what it can do for you, be sure to visit Katie Simpson’s Healing Spirit Yoga site at: http://www.healing-spirit-yoga.com
A lot of poses look like basic callisthenics (push?ups, handstands, toe touches, and side bends). But the key to power yoga?s sweat-inducing, muscle-building power is the pace. As a replacement for pausing between poses as you would in traditional yoga, each move flows into the next, making it a powerful aerobic workout.
Power yoga is an energetic exercise that challenges you physically and mentally in order to help you connect to your inner power. The power yoga poses are performed at a fast pace unlike regular yoga. One big benefit is that it can help you increase your physical endurance and ability to focus on a task for a long time without even breaking your concentration. In power yoga there is still the need to execute the basic yoga postures. Power yoga poses offer a vigorous workout which can be done even by beginners.
Power yoga aficionados have their sessions in a heated room. These sessions are composed of accurate cardiovascular exercises. It is designed to build strength and flexibility. Power yoga has also the ability to increase your stamina, tone your body, and remove toxins through sweating.
Since power yoga sessions are rigorous and painstakingly thorough, they should only be done by people who are physically fit and who are not suffering from chronic ailments. One element of power yoga that distinguishes it from other forms of the practice is a breathing technique known as ujjayi.
This deliberate “whoosh, whoosh, whoosh” breathing is an integral part of the poses. It stimulates the parasympathetic nervous system, adding a meditative component to the workout and leaving you with a transforming sense of calm that lingers long after you’ve rolled up your exercise mat.
Power yoga still focus on the main goal of classical yoga, which is to unite the body, the mind, and the spirit. Yoga is practiced to help you get connected to your inner core of power.
Power is also classified into several levels. The first is the physical power which is developed through the poses which develop the body?s strength and improve one?s health. The key to the second level is the mental power of drawing your mind from scattered thoughts and concentrating on your practice. And the last one is spiritual power - the power behind your physical and mental powers. Through these powers, yoga can connect your body, mind, and spirit to the deepest level.
There are some basic precautions for the power yoga beginner. Tell your instructor if you’re a first-timer and never stretch to the point that you feel the pain. Since power yoga involves a lot of twisting and weight-bearing moves, you should be especially cautious if you have a history of neck, shoulder, or knee injuries.
Power yoga is a big help in training for athletes and also aids in injury prevention and rehabilitation. Learning power yoga benefits people who want to improve their skills and performance - especially in sports like cycling, golf, football, and swimming. Many health clubs today promote the use of power yoga as a powerful body and mind exercise regimen.
Yoga has been a popular discipline for centuries because of its rejuvenating effect on body, mind, and spirit. If you are interested in yoga and what it can do for you, be sure to visit Katie Simpson’s Healing Spirit Yoga site at: http://www.healing-spirit-yoga.com
Indian Gurus and Unsafe Yoga Practice
Yoga - the oldest system of personal development needs no introduction nowadays. Its popularity can be estimated by the fact that more than 15 million people practice yoga in USA alone. Almost every health club in a country like UK has yoga classes. In India where the yoga system was originated it was not practiced on mass level until couple of years ago. Of course, yoga was taught as a free service for years by organization like Bhartiya Yog Sansthan in public park but never before as an unquestionable and unsafe mass hysteria.
Recently with the help of TV channels the whole concept of Yoga has rejuvenated in India. Baba Ramdev Ji, the Indian ?yoga guru? has started teaching yoga to the masses to the extent of millions of people.
It is really good that now people in India are developing healthy habits by waking up early in the morning followed by energizing yoga practice, thanks to TV channels and Baba Ramdev. As Yoga exercises have tremendous physical and medical benefits which help people to get rid of various diseases, it is good that those TV channels and Baba Ramdev and others are doing marvelous work to help the nation to get rid of diseases.
However, like every other science, yoga is also a precise science. The question is: ?Are all yoga exercises safe to teach through the TV media and can the same exercise be taught to all people with various health conditions??
?This is the question which requires deeper digging into the subject of yoga itself otherwise the consequences of doing yoga practice could be more dangerous than beneficial? said Subodh Gupta, Yoga expert from India.
Let us understand how:
There are some breathing exercises like simple alternate nostril breathing (without holding the breath), which can be taught easily without much complications and have various benefits. However, at the same time some of the exercises, for example: kapalabhati breathing technique which is taught to the masses is quite questionable. ?This exercise even though having tremendous benefits, can be equally dangerous if somebody has heart disease or problem related to hernia? said Subodh. ?Will it help or rather make the hernia and heart problem worse?? considering the fact that many Indians suffer from hernia and heart problem.
For example, according to the ?National Digestive Disease Information Clearinghouse? (NDDIC), potential causes for hernia include anything that creates increased pressure in the abdomen. This includes: coughing, vomiting, straining/constipation, etc. Now considering this information what about the forceful exhalation which people do while practicing kapalabhati or other pranayama exercises and how far these can be dangerous for people having hernia? Perhaps medical expert can better answer this question in more details.
Similarly there are number of other yoga postures which require great precautions. As we all have different body structures and different fitness level, conducting same exercises (apart from very few which are comparatively safe) for 30000 people in a camp without checking their medical conditions by Baba Ramdev ji is quite questionable.
Also ?Are the instructions about kapalabhati and other yoga exercises safely delivered by Gurus?? ?Are they ensuring that people are following their practices safely?? ?Is it really safe for the beginner to learn yoga only through the TV channels??
?Well, it is a serious question for the swami Ramdev Ji and others who are teaching yoga to masses to answer? said Subodh Gupta.
If seems that in India there is no governing body which understands the fragility of adverse impact of yoga exercises if done in improper way. No doubt yoga is effective for treating various diseases and a noble effort has been taken by Swami Ramdev and organizations like Vivekananda Yoga Anusandhana but unless these exercises are not done in a proper system and with supervision, the whole concept of yoga teaching will become more of mockery or maybe it has already become. Perhaps in near future when the ill effect of unsafe yoga practice will come to the limelight, the media will come up with great news stating that 50 or 100 million Indians are making fun with yoga everyday in front of TV and playing with their health.
Issued in public interest by Subodh Gupta, for all those who are beginners and are learning yoga through TV, video cassette, DVD or in camps with hundreds of other people.
Mr Subodh Gupta,is consultant with NIE The Times of India group (India’s largest Media Group).He has been Interviewed by various TV channel channels in India and London. Mr Gupta has organized more than 500 workshops on Yoga and Stress Management.
Please click here for reaching to Subodh Gupta website Subodh Gupta webSite
and for blog Subodh Gupta blog
Recently with the help of TV channels the whole concept of Yoga has rejuvenated in India. Baba Ramdev Ji, the Indian ?yoga guru? has started teaching yoga to the masses to the extent of millions of people.
It is really good that now people in India are developing healthy habits by waking up early in the morning followed by energizing yoga practice, thanks to TV channels and Baba Ramdev. As Yoga exercises have tremendous physical and medical benefits which help people to get rid of various diseases, it is good that those TV channels and Baba Ramdev and others are doing marvelous work to help the nation to get rid of diseases.
However, like every other science, yoga is also a precise science. The question is: ?Are all yoga exercises safe to teach through the TV media and can the same exercise be taught to all people with various health conditions??
?This is the question which requires deeper digging into the subject of yoga itself otherwise the consequences of doing yoga practice could be more dangerous than beneficial? said Subodh Gupta, Yoga expert from India.
Let us understand how:
There are some breathing exercises like simple alternate nostril breathing (without holding the breath), which can be taught easily without much complications and have various benefits. However, at the same time some of the exercises, for example: kapalabhati breathing technique which is taught to the masses is quite questionable. ?This exercise even though having tremendous benefits, can be equally dangerous if somebody has heart disease or problem related to hernia? said Subodh. ?Will it help or rather make the hernia and heart problem worse?? considering the fact that many Indians suffer from hernia and heart problem.
For example, according to the ?National Digestive Disease Information Clearinghouse? (NDDIC), potential causes for hernia include anything that creates increased pressure in the abdomen. This includes: coughing, vomiting, straining/constipation, etc. Now considering this information what about the forceful exhalation which people do while practicing kapalabhati or other pranayama exercises and how far these can be dangerous for people having hernia? Perhaps medical expert can better answer this question in more details.
Similarly there are number of other yoga postures which require great precautions. As we all have different body structures and different fitness level, conducting same exercises (apart from very few which are comparatively safe) for 30000 people in a camp without checking their medical conditions by Baba Ramdev ji is quite questionable.
Also ?Are the instructions about kapalabhati and other yoga exercises safely delivered by Gurus?? ?Are they ensuring that people are following their practices safely?? ?Is it really safe for the beginner to learn yoga only through the TV channels??
?Well, it is a serious question for the swami Ramdev Ji and others who are teaching yoga to masses to answer? said Subodh Gupta.
If seems that in India there is no governing body which understands the fragility of adverse impact of yoga exercises if done in improper way. No doubt yoga is effective for treating various diseases and a noble effort has been taken by Swami Ramdev and organizations like Vivekananda Yoga Anusandhana but unless these exercises are not done in a proper system and with supervision, the whole concept of yoga teaching will become more of mockery or maybe it has already become. Perhaps in near future when the ill effect of unsafe yoga practice will come to the limelight, the media will come up with great news stating that 50 or 100 million Indians are making fun with yoga everyday in front of TV and playing with their health.
Issued in public interest by Subodh Gupta, for all those who are beginners and are learning yoga through TV, video cassette, DVD or in camps with hundreds of other people.
Mr Subodh Gupta,is consultant with NIE The Times of India group (India’s largest Media Group).He has been Interviewed by various TV channel channels in India and London. Mr Gupta has organized more than 500 workshops on Yoga and Stress Management.
Please click here for reaching to Subodh Gupta website Subodh Gupta webSite
and for blog Subodh Gupta blog
Beginning Yoga Breathing - All You Need To Know
In yoga, breathing is everything. Breathing is more than just an intake of oxygen. It is also a way of cleansing the body and restoring equilibrium. But, in order to gain high quality results from the breathing that you do, you must do them correctly. There is no quick way to learn the right technique, but here are a few pointers to bear in mind while starting out with yoga breathing.
Kapalabhati- basic yoga breathing. In this method, you learn to breathe in order to purify the body. It is one of the six different Kriyas practices. Your breath is short, strong and fast. The lung acts as a pump that expels the waste from it. Here, you are deliberately breathing faster while breathing through your stomach and not your chest.
Alternate Nostril Breathing Technique- This is another basic yet fundamentally important type of breathing technique. Here, you will breathe through one nostril, hold your breath and then exhale through the opposite nostril. The ratio of inhale:hold:exhale is 2:8:4.
Brahmari- This type of less used yoga breathing is done by partially closing the glottis and then inhaling through both of your nostrils. Your lips are closed and the palate will vibrate due to the nasal airflow.
Sithali, Sitkari- This is a rarely used type of yoga breathing. It works in a different manner. Here you stick your tongue out a little and then softly curl the sides of the tongue up. Now, start inhaling through your mouth.
Yoga exercises are fundamental to the breathing work that you do. In any type of session, you will be taught the fundamentals of breathing. This is due to the simple fact that it is the source of life. It is essential to cleansing the body. It is one of the central focuses of successful, effective yoga.
Mike Singh is the publisher of http://www.yoga-made-ez.com/ On his website he provides free yoga exercises and more information about the different types of yoga.
Kapalabhati- basic yoga breathing. In this method, you learn to breathe in order to purify the body. It is one of the six different Kriyas practices. Your breath is short, strong and fast. The lung acts as a pump that expels the waste from it. Here, you are deliberately breathing faster while breathing through your stomach and not your chest.
Alternate Nostril Breathing Technique- This is another basic yet fundamentally important type of breathing technique. Here, you will breathe through one nostril, hold your breath and then exhale through the opposite nostril. The ratio of inhale:hold:exhale is 2:8:4.
Brahmari- This type of less used yoga breathing is done by partially closing the glottis and then inhaling through both of your nostrils. Your lips are closed and the palate will vibrate due to the nasal airflow.
Sithali, Sitkari- This is a rarely used type of yoga breathing. It works in a different manner. Here you stick your tongue out a little and then softly curl the sides of the tongue up. Now, start inhaling through your mouth.
Yoga exercises are fundamental to the breathing work that you do. In any type of session, you will be taught the fundamentals of breathing. This is due to the simple fact that it is the source of life. It is essential to cleansing the body. It is one of the central focuses of successful, effective yoga.
Mike Singh is the publisher of http://www.yoga-made-ez.com/ On his website he provides free yoga exercises and more information about the different types of yoga.
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