The chemistry sounds very straightforward. Human body fat is a combination of three elements - hydrogen, carbon and oxygen molecules (plus other substances that are stored within the fat cells).
Add extra oxygen to the body fat, and in theory it should break down into two well known substances:
1. Hydrogen & oxygen molecules (H2O - water, which enters the blood stream, goes through the kidneys and is then excreted via urination); &
2. Carbon & oxygen molecules (CO2 - carbon dioxide, which is excreted via respiration).
Oxygen or Ozone Therapies are used by a number of alternative medicine practitioners around the world. It is more popular in Europe than in the USA. Practitioners are also found in Canada and Mexico.
Despite being banned in some countries and certainly debunked by large sections of the “conventional” medical profession, there is plenty of evidence that oxygen therapy produces health benefits for many conditions far cheaper, much faster and without the side effects of patent drugs.
Oxygen therapy is usually administered in one of two ways:
1. A facial mask attached to an oxygen tank, so that the patient breaths in oxygen for many hours of the day; or
2. Daily sessions of diluted hydrogen peroxide administered via an intravenous drip.
Given the straightforward chemical composition of body fat discussed above, does Oxygen Therapy actually work for weight loss? I decided to contact a number of practitioners in various parts of the world and ask them if, when treating patients for other ailments using oxygen therapies, weight loss was ever seen as a side-effect of their treatment.
All the doctors who replied responded that no such weight loss factor has ever been observed that they could credit to the oxygen therapy itself, and not the condition they were treating.
It seems that empirical evidence to support the theory that oxygen therapy could reduce body fat into the easily excreted H2O and CO2 is lacking.
Still, not everyone is convinced. The chemistry appears fine on paper, so something is missing in the implementation. Finding that missing factor could be crucial in the battle of the bulge, the quest for weight loss, and conquering obesity.
Books have been written promoting special breathing techniques for weight loss. Although there are sceptics, there are also many people around the world who swear by the success they have achieved in losing weight via these breathing techniques.
The theory behind these breathing techniques is not merely due to the intake of the oxygen, but that the human body’s metabolic process expels waste matter, including carbon dioxide, when we breath out. Our air intake is higher in oxygen than what we expire, and we breath out more carbon dioxide than we breath in.
The breathing technique therefore seeks to encourage and maximize the expulsion of carbon dioxide from our bodies - carbon dioxide that is the waste matter created when the oxygen dissolves body fat.
Personally, I must admit to being impressed though not thoroughly convinced. It is quite reasonable to assume that the people who are disciplined enough to follow this breathing technique diligently for several weeks or months are probably motivated enough to also be doing other things (dietary, psychologically, etc.) that will be causing the weight loss.
Still, it fits the basic (unproven) theory that adding oxygen to body fat should result in weight loss. Furthermore, it is harmless, so long as adequate dietary intake of antioxidant vitamins and minerals are being consumed. Whether the actual results are from the technique itself or of a more psychosomatic nature is immaterial if it works, is free and available to all, and has no adverse side effects.
By all means, add these deep breathing exercises to your overall toolbox of synergistic weight loss treatments.
Still, there is one more form of oxygen therapy (not usually recognized as such) that even the sceptics would have trouble disputing.
It is more commonly called exercise. More accurately, aerobic exercise. (Aerobic simply means “air breathing”.) It is exercise that makes you huff and puff, deepening your breathing. It is and always has been one of the most fundamental parts of any successful weight loss program.
Trevor Johnson is a Masters qualified researcher cum electronic publisher with over twenty years personal experience in the battle against obesity. Objective information and the pros and cons of many types of weight loss therapies is found at?his “Weight Loss, Dieting & Obesity” site:http://www.DietWords.com
Showing posts with label Breaths. Show all posts
Showing posts with label Breaths. Show all posts
March 6, 2009
March 5, 2009
The Top 5 Pilates Exercises to Get You Started!
Breathing:
Although simple - If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts - in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don’t go overboard to the point that you feel light headed and fall over.
Toe Lifts:
This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.
This is a very simple exercise designed to improve circulation and enhance your awareness of balance.
Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.
Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.
** Remember - Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **
You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Finger Flicks:
This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It’s also a good forearm workout and is excellent for relieving aching elbows.
Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.
1. Down and in front. Hands facing inwards.
2. Raised to shoulder height and in front. Hands facing inward
3. Stretched straight up. Hands facing inward.
4. Stretched out to the sides. Hands facing upwards.
5. Lowered to 45 degrees. Hands facing down.
6. Lowered to sides. Hands facing inward.
The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred:
This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.
1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.
2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.
4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.
5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.
6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.
7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.
Roll-up to Diamond:
This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.
1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.
2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.
3. Keep peeling and extend your legs forward while keeping your toes pointed.
4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.
5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.
6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **
For more pilates exercises check out http://www.pilates-class.com
You can find more great Pilates information at Pilates - Women
Although simple - If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts - in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don’t go overboard to the point that you feel light headed and fall over.
Toe Lifts:
This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.
This is a very simple exercise designed to improve circulation and enhance your awareness of balance.
Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.
Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.
** Remember - Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **
You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Finger Flicks:
This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It’s also a good forearm workout and is excellent for relieving aching elbows.
Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.
1. Down and in front. Hands facing inwards.
2. Raised to shoulder height and in front. Hands facing inward
3. Stretched straight up. Hands facing inward.
4. Stretched out to the sides. Hands facing upwards.
5. Lowered to 45 degrees. Hands facing down.
6. Lowered to sides. Hands facing inward.
The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred:
This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.
1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.
2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.
4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.
5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.
6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.
7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.
Roll-up to Diamond:
This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.
1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.
2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.
3. Keep peeling and extend your legs forward while keeping your toes pointed.
4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.
5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.
6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **
For more pilates exercises check out http://www.pilates-class.com
You can find more great Pilates information at Pilates - Women
March 2, 2009
Yoga: How to Develop a Home Practice
Many people ask how to start a home yoga practice so here is some information to get you going. First I will review the basics and then discuss how often to practice and what to practice. Remember though, the only right practice is regular practice! Don?t let your desire for perfectionism get in your way. Just show up at your mat and practice. Yoga is a life-long journey ? perhaps many lives!
Environment
The space should be quiet, and ideally used only for yoga. (Can be a section of any room)
Place a mat, blanket or towel on the floor.
The temperature should be moderate - not too cold and not too hot.
The room should have fresh air but not windy or cold.
Sunrise and sundown are desirable times for yoga (although any time works!)
Preparation
Wear light comfortable clothing.
A bath or shower before is good for limberness -wait at least 20 minutes after
practicing before bathing)
In the morning wash, urinate and move the bowels before practice.
Practice before eating or wait two hours after a meal.
Physical Practice (asanas)
Do not practice if there is a fever or deep wounds. Consult a teacher if there is an illness.
Spend five to ten minutes warming up/stretching before beginning practice.
Do not force your limbs into a difficult position. In time your body will open. We are after sensation not pain!
Beginners should hold each asana for 3-5 breaths. After about three months of regular practice this can be increased to 5 to 10 breaths.
Always inhale and exhale through the nostrils unless specified otherwise. Focus on making the breath slow and smooth.
At any time you need a rest come into child pose or shavasana (corpse pose)
Finish asanas with shavasana for five to ten minutes.
How often to practice.
The rule of thumb for how often to practice is simple: It is better to practice for short durations regularly than to practice once a week for a long time. In other words it is better to practice 4 times a week for forty-five minutes then to practice one day for two hours.
With that being said some people get what they need from practicing just a couple of times each week while other practice five or six times a week. It varies from person to person. On average though you will get the most benefit from your practice with average of four sessions per week. The length of time of each session depends on your experience with yoga, time constraints, level of fitness, and motivation. A good idea is to have a journal to keep track of your practice with information such as date, how long you practiced, what you practiced, how you felt during and after your practice, what thoughts came to mind during practice, how you felt later in the day as well as the next day, which postures were challenging and which were felt good.
General framework for your session
Always begin your practice with easy movements and build towards the more difficult postures ending with a cool down. Imagine a bell curve: at the beginning of the bell curve is a moment of centering. As you move up the curve there are warm-ups, then opening postures which help to build heat/ flexibility/strength and at the top of the curve are the most challenging postures. Moving down the other side of the bell curve are cool down postures followed by Shavasana.
Here is a template that you can use to create your own practice session:
Theme or focus (more on this below):
Centering:
Warm-ups:
Opening postures
Challenging postures:
Cool down postures:
Shavasana:
Which postures to practice.
Sometimes it is fun to have a practice without any preconceived notion of what to do and just see what comes out. Sometime it is desirable to tune into your body and see what your body is asking for. Other times you?ll want to plan your session as indicated above. It is during these session that having theme will be helpful. Some classical themes include: backbends, forward bends, twists, balance postures, standing postures, seated postures, inversions, restorative postures, hip openers, shoulder openers, strength building postures, groin openers, hamstring openers, and postures that build energy. Linking postures together (vinyasa) is yet another way to create a practice. In the Iyengar system we focus on linking alignment cues from posture to posture. Of course you may have specific health reasons that you are working with for which it would be best to consult a qualified yoga teacher to help create a practice. I encourage you to be creative ? come up with your own themes and see how it is. It has been said that in yoga you are both the scientist and the experiment!
In my book ?Beginning Yoga: A Practice Manual? I offer 20 different practice sequences to guide your home practice as well as a chapter on how to set up a home practice.
Howard VanEs, M.A. has been studying and practicing yoga for over 13 years and is a certified yoga teacher teaching in the East Bay area of San Francisco. He is author of ?Beginning Yoga: A Practice Manual?, co-creator of the audio CD ?Shavasana / Deep Relaxation? and publisher of Yoga Health and Wellness newsletter. http://www.letsdoyoga.com email: info@letsdoyoga.com
Environment
The space should be quiet, and ideally used only for yoga. (Can be a section of any room)
Place a mat, blanket or towel on the floor.
The temperature should be moderate - not too cold and not too hot.
The room should have fresh air but not windy or cold.
Sunrise and sundown are desirable times for yoga (although any time works!)
Preparation
Wear light comfortable clothing.
A bath or shower before is good for limberness -wait at least 20 minutes after
practicing before bathing)
In the morning wash, urinate and move the bowels before practice.
Practice before eating or wait two hours after a meal.
Physical Practice (asanas)
Do not practice if there is a fever or deep wounds. Consult a teacher if there is an illness.
Spend five to ten minutes warming up/stretching before beginning practice.
Do not force your limbs into a difficult position. In time your body will open. We are after sensation not pain!
Beginners should hold each asana for 3-5 breaths. After about three months of regular practice this can be increased to 5 to 10 breaths.
Always inhale and exhale through the nostrils unless specified otherwise. Focus on making the breath slow and smooth.
At any time you need a rest come into child pose or shavasana (corpse pose)
Finish asanas with shavasana for five to ten minutes.
How often to practice.
The rule of thumb for how often to practice is simple: It is better to practice for short durations regularly than to practice once a week for a long time. In other words it is better to practice 4 times a week for forty-five minutes then to practice one day for two hours.
With that being said some people get what they need from practicing just a couple of times each week while other practice five or six times a week. It varies from person to person. On average though you will get the most benefit from your practice with average of four sessions per week. The length of time of each session depends on your experience with yoga, time constraints, level of fitness, and motivation. A good idea is to have a journal to keep track of your practice with information such as date, how long you practiced, what you practiced, how you felt during and after your practice, what thoughts came to mind during practice, how you felt later in the day as well as the next day, which postures were challenging and which were felt good.
General framework for your session
Always begin your practice with easy movements and build towards the more difficult postures ending with a cool down. Imagine a bell curve: at the beginning of the bell curve is a moment of centering. As you move up the curve there are warm-ups, then opening postures which help to build heat/ flexibility/strength and at the top of the curve are the most challenging postures. Moving down the other side of the bell curve are cool down postures followed by Shavasana.
Here is a template that you can use to create your own practice session:
Theme or focus (more on this below):
Centering:
Warm-ups:
Opening postures
Challenging postures:
Cool down postures:
Shavasana:
Which postures to practice.
Sometimes it is fun to have a practice without any preconceived notion of what to do and just see what comes out. Sometime it is desirable to tune into your body and see what your body is asking for. Other times you?ll want to plan your session as indicated above. It is during these session that having theme will be helpful. Some classical themes include: backbends, forward bends, twists, balance postures, standing postures, seated postures, inversions, restorative postures, hip openers, shoulder openers, strength building postures, groin openers, hamstring openers, and postures that build energy. Linking postures together (vinyasa) is yet another way to create a practice. In the Iyengar system we focus on linking alignment cues from posture to posture. Of course you may have specific health reasons that you are working with for which it would be best to consult a qualified yoga teacher to help create a practice. I encourage you to be creative ? come up with your own themes and see how it is. It has been said that in yoga you are both the scientist and the experiment!
In my book ?Beginning Yoga: A Practice Manual? I offer 20 different practice sequences to guide your home practice as well as a chapter on how to set up a home practice.
Howard VanEs, M.A. has been studying and practicing yoga for over 13 years and is a certified yoga teacher teaching in the East Bay area of San Francisco. He is author of ?Beginning Yoga: A Practice Manual?, co-creator of the audio CD ?Shavasana / Deep Relaxation? and publisher of Yoga Health and Wellness newsletter. http://www.letsdoyoga.com email: info@letsdoyoga.com
Yoga: Three reasons you should not do Sitting Forward Bend
Sitting Forward Bend ? (Paschimottanasana)
?Never force yourself into a forward bend when sitting on the floor?
Yogasana, the third limb of Raja Yoga also popularly understood by mass population as yoga is getting popular as never before in both eastern and western countries. The reason for Yogasana (popularly know as Yoga) to gain popularity are numerous ranging from releasing stress, flexibility to helping patient suffering from various diseases. Although the initial objective of Yogasana (Yoga) in Raja Yoga was different, however the ability of yoga to help patient with various ailments is really praiseworthy.
The Sitting Forward Bend is one of the most demanding postures of Yoga. In this pose the body is folded almost in half, providing an intense stretch to the entire back of the body, from the scalp down to the heels.
Students often struggle in this asana. If you pull yourself forward using your shoulders and arms you will create the tension through your body and you will end up tightening your muscles and this will not allow you to get into the posture any quicker. While doing this asana give some time for the muscles to stretch and to release the tension. Often, because of tightness in the back of the legs many students do not go very far forward. For those who find it difficult to do the full Sitting Forward Bend they can do the half pose using the right leg and the right hand at a time for a few breaths and than practice with the other leg and hand.
The Sitting Forward Bend stimulates the kidneys, liver, spleen and pancreas improving digestion in the body. The pose tones and massages the entire abdominal area and it relieves constipation. It stretches the hamstring muscles, lumbar and sacral regions and increases flexibility in the hip joints. Regular practice of this asana removes excess weight in the abdomen area.
Three important reasons (out of many) not to do Sitting Forward Bend:
1) A person who suffers from slipped disc and sciatica should not practice this powerful asana.
2) Anyone who has asthma should not attempt to practice this pose.
3) If you are in the first trimester of pregnancy avoid this asana as it puts stress on the womb. After the first trimester you can practice the pose very gently with your legs slightly apart.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.
For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Yoga article webpage http://www.subodhgupta.com/yogaarticle.html
?Never force yourself into a forward bend when sitting on the floor?
Yogasana, the third limb of Raja Yoga also popularly understood by mass population as yoga is getting popular as never before in both eastern and western countries. The reason for Yogasana (popularly know as Yoga) to gain popularity are numerous ranging from releasing stress, flexibility to helping patient suffering from various diseases. Although the initial objective of Yogasana (Yoga) in Raja Yoga was different, however the ability of yoga to help patient with various ailments is really praiseworthy.
The Sitting Forward Bend is one of the most demanding postures of Yoga. In this pose the body is folded almost in half, providing an intense stretch to the entire back of the body, from the scalp down to the heels.
Students often struggle in this asana. If you pull yourself forward using your shoulders and arms you will create the tension through your body and you will end up tightening your muscles and this will not allow you to get into the posture any quicker. While doing this asana give some time for the muscles to stretch and to release the tension. Often, because of tightness in the back of the legs many students do not go very far forward. For those who find it difficult to do the full Sitting Forward Bend they can do the half pose using the right leg and the right hand at a time for a few breaths and than practice with the other leg and hand.
The Sitting Forward Bend stimulates the kidneys, liver, spleen and pancreas improving digestion in the body. The pose tones and massages the entire abdominal area and it relieves constipation. It stretches the hamstring muscles, lumbar and sacral regions and increases flexibility in the hip joints. Regular practice of this asana removes excess weight in the abdomen area.
Three important reasons (out of many) not to do Sitting Forward Bend:
1) A person who suffers from slipped disc and sciatica should not practice this powerful asana.
2) Anyone who has asthma should not attempt to practice this pose.
3) If you are in the first trimester of pregnancy avoid this asana as it puts stress on the womb. After the first trimester you can practice the pose very gently with your legs slightly apart.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.
For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Yoga article webpage http://www.subodhgupta.com/yogaarticle.html
March 1, 2009
10 Yoga Tips for Everyday Living
1. Check your posture. Observe how you stand, sit and walk at all times.
Being aware of yourself is a reminder of who you are.
2. Use your pelvic floor and stomach muscles at all times. Not only will this strengthen the spine and tone the abdominals but you will feel up lifted all day long. You will also reduce any need to do stomach exercises as the transverse stomach muscles will be working all day long.
3. Pelvic floor muscles this needs repeating, no-one wants to be an incontinent old lady - that’s enough to make everyone lift them high. It?s said in classical yoga that those who have control over the pelvic floor (Mulha Bandha) will regain the vitality of a youth of 16!
4. Moderation. Eat, drink, play, work in moderation. Do not do things to excess.
5. Blessed are those who live without expectation.
Learn to let go of what your trying to control. You?ll be surprised by the outcome.
6. Breathe well. learn to let go of your breath. Do not hold on to it. Be aware of your breathing rate and how it changes in different situations, especially when under stress.
7. Take time to be still and quiet. Next time when sitting in traffic observe your breathing whist waiting for the traffic lights to change. If you relax your face muscles and take long out-breaths you will arrive at your destination relaxed and happy.
8. Learn to relax. 20mins of relaxation is as beneficial as 5 hours deep sleep.
Lie on the floor in a quiet warm space. Give your mind a rest.
9. Look at everything in a positive way. Work out your profit and loss in all situations.
10. Don?t be afraid to stop. It?s only when we are still that we can really move.
Lisa Askem, Yoga Teacher http://www.Benditlikelisa.co.uk Member of http://www.WomenWorking4Women.co.uk
Being aware of yourself is a reminder of who you are.
2. Use your pelvic floor and stomach muscles at all times. Not only will this strengthen the spine and tone the abdominals but you will feel up lifted all day long. You will also reduce any need to do stomach exercises as the transverse stomach muscles will be working all day long.
3. Pelvic floor muscles this needs repeating, no-one wants to be an incontinent old lady - that’s enough to make everyone lift them high. It?s said in classical yoga that those who have control over the pelvic floor (Mulha Bandha) will regain the vitality of a youth of 16!
4. Moderation. Eat, drink, play, work in moderation. Do not do things to excess.
5. Blessed are those who live without expectation.
Learn to let go of what your trying to control. You?ll be surprised by the outcome.
6. Breathe well. learn to let go of your breath. Do not hold on to it. Be aware of your breathing rate and how it changes in different situations, especially when under stress.
7. Take time to be still and quiet. Next time when sitting in traffic observe your breathing whist waiting for the traffic lights to change. If you relax your face muscles and take long out-breaths you will arrive at your destination relaxed and happy.
8. Learn to relax. 20mins of relaxation is as beneficial as 5 hours deep sleep.
Lie on the floor in a quiet warm space. Give your mind a rest.
9. Look at everything in a positive way. Work out your profit and loss in all situations.
10. Don?t be afraid to stop. It?s only when we are still that we can really move.
Lisa Askem, Yoga Teacher http://www.Benditlikelisa.co.uk Member of http://www.WomenWorking4Women.co.uk
February 24, 2009
Need Power? Try Core Power Yoga
Core power yoga is an energetic yoga exercise that is both physically and mentally
challenging and helps to connect to our inner powers without stopping and
accompanied by a heated, climate controlled Vinyasa. It heals, detoxifies and
stimulates the body and mind through balance and intention.
Power yoga is a dynamic and challenging program that combines strength, sweat
and spirituality. It recognizes power in different levels; first is the physical power
which develops the body?s strength and improve health; second is the mental power
or the will to concentrate on the practice; and last the spiritual power which is the
power behind the physical and mental power.
Core power yoga is the Western version of the Indian Ashtanga Yoga. The term was
was given by Beryl Bender Birch, an Ashtanga Yoga teacher. It has been brought to
the west by followers of Sri K. Pattabhi, a renowned Sanskrit scholar who inspired
Western Yogis with his Ashtanga Yoga Style and philosophies.
There are three programs in power yoga. ?Core Power? is designed to strengthen
abdominals and back and includes both abs-focused Vinyasa power yoga poses and
variations of muscle-toning moves. ?Unlocking Athletic Power? will develop flexible
strength with an emphasis on abs, back, hips and pelvis. ?Soul of Strength? on the
other hand is a fast-moving power yoga program with a distinct ?mid-body?
emphasis and some very challenging moves.
Yoga sessions are done in a heated room and made up of different cardiovascular
exercises intended to develop strength and flexibility, increase stamina, improves
the ability to focus, release tensions and remove toxins through sweating.
Core power yoga practice also requires the execution of yoga poses. Poses are done
in a fast pace, some poses are even held longer than the required five breaths. This
practice can increase physical endurance and ability to focus on any task for a long
time without breaking the concentration.
What is the difference between core power yoga and other exercises?
Core power yoga is a vinyasa style that has a unique program offering and focuses
on core strength, balance and flow to build a solid practice based on strength and
spirit. It offers diverse classes like Hot Yoga, Yoga Sculpt, Boot camps, Teacher
Trainings and Mat Pilates. Moreover, it provides better instructors that are
personally involved in student?s progress, strong and forceful leaders who pays
more attention to the students needs. Also the teachers of this exercise work with
the students to personalize their programs and creating a sense of belonging and
community. And lastly, it provides quality facilities equipped with a unique top tier
amenities and a balance aura.
This exercise also offers great health benefits; it lengthens and stretches the
muscles and at the same time also builds stamina, strength and lean muscle and
mass. It also increases body heat that kills some bacteria and creates a finely tuned state of consciousness of the workings of the body. The focus of core power yoga is
on the coordination of the breath movement, connecting the body, mind and spirit
to the warmest level.
Core power yoga is best to those who want to improve their performance in their
chosen sports like cycling, football, swimming, skiing, running, martial arts and
various other team sports. Some training grounds in sports practice this exercise in
transition for aerobics.
Core power yoga can and does reshape your body and mind!
? Copyright Melvin Chua, All Rights Reserved.
Melvin has dozens more related articles and tips on doing yoga at his site: doing yoga, check them
out today!
challenging and helps to connect to our inner powers without stopping and
accompanied by a heated, climate controlled Vinyasa. It heals, detoxifies and
stimulates the body and mind through balance and intention.
Power yoga is a dynamic and challenging program that combines strength, sweat
and spirituality. It recognizes power in different levels; first is the physical power
which develops the body?s strength and improve health; second is the mental power
or the will to concentrate on the practice; and last the spiritual power which is the
power behind the physical and mental power.
Core power yoga is the Western version of the Indian Ashtanga Yoga. The term was
was given by Beryl Bender Birch, an Ashtanga Yoga teacher. It has been brought to
the west by followers of Sri K. Pattabhi, a renowned Sanskrit scholar who inspired
Western Yogis with his Ashtanga Yoga Style and philosophies.
There are three programs in power yoga. ?Core Power? is designed to strengthen
abdominals and back and includes both abs-focused Vinyasa power yoga poses and
variations of muscle-toning moves. ?Unlocking Athletic Power? will develop flexible
strength with an emphasis on abs, back, hips and pelvis. ?Soul of Strength? on the
other hand is a fast-moving power yoga program with a distinct ?mid-body?
emphasis and some very challenging moves.
Yoga sessions are done in a heated room and made up of different cardiovascular
exercises intended to develop strength and flexibility, increase stamina, improves
the ability to focus, release tensions and remove toxins through sweating.
Core power yoga practice also requires the execution of yoga poses. Poses are done
in a fast pace, some poses are even held longer than the required five breaths. This
practice can increase physical endurance and ability to focus on any task for a long
time without breaking the concentration.
What is the difference between core power yoga and other exercises?
Core power yoga is a vinyasa style that has a unique program offering and focuses
on core strength, balance and flow to build a solid practice based on strength and
spirit. It offers diverse classes like Hot Yoga, Yoga Sculpt, Boot camps, Teacher
Trainings and Mat Pilates. Moreover, it provides better instructors that are
personally involved in student?s progress, strong and forceful leaders who pays
more attention to the students needs. Also the teachers of this exercise work with
the students to personalize their programs and creating a sense of belonging and
community. And lastly, it provides quality facilities equipped with a unique top tier
amenities and a balance aura.
This exercise also offers great health benefits; it lengthens and stretches the
muscles and at the same time also builds stamina, strength and lean muscle and
mass. It also increases body heat that kills some bacteria and creates a finely tuned state of consciousness of the workings of the body. The focus of core power yoga is
on the coordination of the breath movement, connecting the body, mind and spirit
to the warmest level.
Core power yoga is best to those who want to improve their performance in their
chosen sports like cycling, football, swimming, skiing, running, martial arts and
various other team sports. Some training grounds in sports practice this exercise in
transition for aerobics.
Core power yoga can and does reshape your body and mind!
? Copyright Melvin Chua, All Rights Reserved.
Melvin has dozens more related articles and tips on doing yoga at his site: doing yoga, check them
out today!
Yoga for PMS
Most women experience PMS symptoms at different points of their lives. PMS (premenstrual symptom) is usually characterized by anxiety, irritability, depression, craving sugary foods and feeling bloated. There are many homeopathic and nutritional solutions for relieving the PMS, but a regular yoga asana practice can be tremendously beneficial as well.
Many women experience chocolate and sugar cravings before periods. Chocolate contains magnesium, a mineral that decreases menstrual cramping and helps normalize glucose metabolism. Magnesium is also found in bananas, dried apricots and almonds, so keep that in mind when the next PMS hits.
Poses for sugar cravings:
Bow Pose ? Dhanurasana
The bow stretches and tones the ovaries, uterus, and abdominal organs. It increases the overall energy and improves the mood.
Lay face down on the floor. Bend your knees, grab a hold of the outsides of your ankles and on the inhale come up, arching your back and trying to reach the top of your head and your feet up towards the sky and towards each other. Keep drawing your feet towards each other, eventually drawing your knees together. Hold for five to ten breaths.
Modified Bridge Pose
Modified bridge pose rejuvenates and tones the reproductive organs as well as the abdominal organs, relieving carbohydrate cravings.
Lay down on your back, with the knees bent, soles of the feet hip width apart on the floor, as close as possible to your body. Arms are extended next to your body. On the inhale, raise your seat, your lower back and your middle back upwards, raising up on your toe tips. Take a yoga block and place it on its highest level under your sacrum (a flat bone that?s located right under your lower spine.) Place the soles of your feet back on the floor and interlace your fingers on the floor behind the block. Breathe for as long as you need to. You should feel a wonderful sense of release from this pose.
Poses for anxiety and irritability:
Child?s Pose
The child’s pose focuses the breath on the organ systems in the abdomen and pelvis, which helps massage and tone them. The gentle inversion of head, neck, and torso relaxes the back muscles and eases the lower back pain.
Kneel with your buttocks resting on your heels. Bend at the hips and let your torso relax on your thighs and your forehead rest on the floor. Relax your arms and hands on the floor beside you with the palms up and the fingers pointing toward your feet. Stay for ten breaths.
Upward Facing Dog ? Urdva Mukha Svanasana
This pose is a backbend; it tones the abdominal organs. By raising the energy up, it also has a tendency to improve the mood.
Begin with arms bent at the elbows next to your chest, fingers pointing forward, elbows in. On an inhalation, rise up from the forehead, nose, and chin, continuing the stretch through your neck, upper torso, and lower torso until your entire pelvic basin is tilting upward and your thighs are poff the floor. Straighten the arms, broadening your shoulders down and away from the ears, stretching and curving your spine. Your weight is supported on the tops of your feet and your hands.
Poses for Bloating
Modified Wide Angle - boddhakonasana
The modified wide-angle pose reverses the effects of bloating and fluid retention in the legs and feet.
Lie on your back with your pelvis against a wall, your legs extended up the wall, and your arms resting at your sides. Open your legs into a V on the wall. Breathe easily, holding the position for 20 deep breaths.
Shoulderstand, headstand and handstand and plough pose tend to improve the mood as well. However, you should avoid practicing these inverted poses when menstruating.
Now give yourself an extra long Savasana (final relaxation pose.)
Lie on your back with your arms at your sides, palms facing up, and your feet a comfortable distance apart. Close your eyes and relax. Allow the floor to support you.
After the relaxation, meditate for a few minutes. Maybe you saved yourself a trip to GoDiva.
Anastasia Dorohova is a certified yoga teacher and a holistic health counselor,regisitered with the American Association of Drugless Practitioners. Anastasia teaches private and group yoga classes and helps her clients with their nutriion and overall sense of well-beling. http://www.steadybliss.com
Many women experience chocolate and sugar cravings before periods. Chocolate contains magnesium, a mineral that decreases menstrual cramping and helps normalize glucose metabolism. Magnesium is also found in bananas, dried apricots and almonds, so keep that in mind when the next PMS hits.
Poses for sugar cravings:
Bow Pose ? Dhanurasana
The bow stretches and tones the ovaries, uterus, and abdominal organs. It increases the overall energy and improves the mood.
Lay face down on the floor. Bend your knees, grab a hold of the outsides of your ankles and on the inhale come up, arching your back and trying to reach the top of your head and your feet up towards the sky and towards each other. Keep drawing your feet towards each other, eventually drawing your knees together. Hold for five to ten breaths.
Modified Bridge Pose
Modified bridge pose rejuvenates and tones the reproductive organs as well as the abdominal organs, relieving carbohydrate cravings.
Lay down on your back, with the knees bent, soles of the feet hip width apart on the floor, as close as possible to your body. Arms are extended next to your body. On the inhale, raise your seat, your lower back and your middle back upwards, raising up on your toe tips. Take a yoga block and place it on its highest level under your sacrum (a flat bone that?s located right under your lower spine.) Place the soles of your feet back on the floor and interlace your fingers on the floor behind the block. Breathe for as long as you need to. You should feel a wonderful sense of release from this pose.
Poses for anxiety and irritability:
Child?s Pose
The child’s pose focuses the breath on the organ systems in the abdomen and pelvis, which helps massage and tone them. The gentle inversion of head, neck, and torso relaxes the back muscles and eases the lower back pain.
Kneel with your buttocks resting on your heels. Bend at the hips and let your torso relax on your thighs and your forehead rest on the floor. Relax your arms and hands on the floor beside you with the palms up and the fingers pointing toward your feet. Stay for ten breaths.
Upward Facing Dog ? Urdva Mukha Svanasana
This pose is a backbend; it tones the abdominal organs. By raising the energy up, it also has a tendency to improve the mood.
Begin with arms bent at the elbows next to your chest, fingers pointing forward, elbows in. On an inhalation, rise up from the forehead, nose, and chin, continuing the stretch through your neck, upper torso, and lower torso until your entire pelvic basin is tilting upward and your thighs are poff the floor. Straighten the arms, broadening your shoulders down and away from the ears, stretching and curving your spine. Your weight is supported on the tops of your feet and your hands.
Poses for Bloating
Modified Wide Angle - boddhakonasana
The modified wide-angle pose reverses the effects of bloating and fluid retention in the legs and feet.
Lie on your back with your pelvis against a wall, your legs extended up the wall, and your arms resting at your sides. Open your legs into a V on the wall. Breathe easily, holding the position for 20 deep breaths.
Shoulderstand, headstand and handstand and plough pose tend to improve the mood as well. However, you should avoid practicing these inverted poses when menstruating.
Now give yourself an extra long Savasana (final relaxation pose.)
Lie on your back with your arms at your sides, palms facing up, and your feet a comfortable distance apart. Close your eyes and relax. Allow the floor to support you.
After the relaxation, meditate for a few minutes. Maybe you saved yourself a trip to GoDiva.
Anastasia Dorohova is a certified yoga teacher and a holistic health counselor,regisitered with the American Association of Drugless Practitioners. Anastasia teaches private and group yoga classes and helps her clients with their nutriion and overall sense of well-beling. http://www.steadybliss.com
February 23, 2009
What Mountain?
Hopefully we’re starting to get the message in our goal-oriented culture, that the full life experience is “in the going”, not in “getting there.” What do we miss along the way in the frantic rush to “get there”? Life itself? We miss the process, the richness of fully appreciating where we are in the moment, relaxing into it, and observing ourselves inwardly as we move through our experiences. How often have we reached our goals, gone over the mountain, only to find another mountain!
The style of yoga that I teach is a metaphor or training in relaxing into the process; relaxing into the moment Its referred to as “flow” or “vinyasa” (flowing, in Sanskrit). The emphasis is on the process of moving from one pose into the next, pausing in a pose for 3 to 5 breaths, relaxing, fully experiencing it, and flowing gracefully and gently into the next pose, and so on. How we practice yoga can be a metaphor of how we practice our lives. With tuning into our breath, our life flow, we allow our energy within to carry us along throughout the yoga practice. This brings with it an awareness of our own inner patterns. Where do we rush? Where do we push? What do we do with the discomfort and discipline required in learning a new way of moving and being with ourselves?
A yoga practice can be a microcosm of how we live our lives, if we allow it to to be our mirror. How do you approach your yoga practice? Are you disciplined, rigid in that discipline? Do you give yourself a break when you need to, and honor your body’s limitations? Are you competitive in a yoga class, or with yourself? Do you push to your limit at the beginning of each pose? Do you back away from doing certain poses out of laziness or fear? Do you “listen to your body” and treat it gently with love? How does your attitude toward your practice reflect in your day-to-day lifestyle? Becoming the observer, as well as becoming one with your yoga practice enriches the process of integrating yoga into your life. Let your yoga be your teacher. Slowing down and taking the time to observe your own movement and patterns takes practice. That’s why its called a yoga “practice!”
There is no goal in yoga, there is no place to “get to.” There is always someone who can do the pose “better.” And with about 84,000 yoga poses, (I can’t imagine who counted them,) there is always a new level of any pose to challenge us, another mountain to go over. Isn’t life like that? So what’s the rush? Are we enjoying ourselves, relaxing into our practice of yoga, allowing it to teach us about life itself? We’re not living to compete and beat ourselves up for not climbing more mountains faster, we’re here in this life experience to be happy, to share a joyful, exciting and entertaining journey inwardly, and with each other, and to learn from each other along the way. Let yoga be your teacher.
Susan Winter Ward, internationally recognized yoga instructor, author, and video producer, is the creator of Yoga for the Young at Heart?, a multimedia publisher which publishes an informative and inspiring collection of CDRoms, videos, audio tapes, books and television programs, as well as exciting vacation retreats. Her product line is available at: Yoga for the Young at Heart
The style of yoga that I teach is a metaphor or training in relaxing into the process; relaxing into the moment Its referred to as “flow” or “vinyasa” (flowing, in Sanskrit). The emphasis is on the process of moving from one pose into the next, pausing in a pose for 3 to 5 breaths, relaxing, fully experiencing it, and flowing gracefully and gently into the next pose, and so on. How we practice yoga can be a metaphor of how we practice our lives. With tuning into our breath, our life flow, we allow our energy within to carry us along throughout the yoga practice. This brings with it an awareness of our own inner patterns. Where do we rush? Where do we push? What do we do with the discomfort and discipline required in learning a new way of moving and being with ourselves?
A yoga practice can be a microcosm of how we live our lives, if we allow it to to be our mirror. How do you approach your yoga practice? Are you disciplined, rigid in that discipline? Do you give yourself a break when you need to, and honor your body’s limitations? Are you competitive in a yoga class, or with yourself? Do you push to your limit at the beginning of each pose? Do you back away from doing certain poses out of laziness or fear? Do you “listen to your body” and treat it gently with love? How does your attitude toward your practice reflect in your day-to-day lifestyle? Becoming the observer, as well as becoming one with your yoga practice enriches the process of integrating yoga into your life. Let your yoga be your teacher. Slowing down and taking the time to observe your own movement and patterns takes practice. That’s why its called a yoga “practice!”
There is no goal in yoga, there is no place to “get to.” There is always someone who can do the pose “better.” And with about 84,000 yoga poses, (I can’t imagine who counted them,) there is always a new level of any pose to challenge us, another mountain to go over. Isn’t life like that? So what’s the rush? Are we enjoying ourselves, relaxing into our practice of yoga, allowing it to teach us about life itself? We’re not living to compete and beat ourselves up for not climbing more mountains faster, we’re here in this life experience to be happy, to share a joyful, exciting and entertaining journey inwardly, and with each other, and to learn from each other along the way. Let yoga be your teacher.
Susan Winter Ward, internationally recognized yoga instructor, author, and video producer, is the creator of Yoga for the Young at Heart?, a multimedia publisher which publishes an informative and inspiring collection of CDRoms, videos, audio tapes, books and television programs, as well as exciting vacation retreats. Her product line is available at: Yoga for the Young at Heart
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