tag:blogger.com,1999:blog-48979889808075726212024-03-05T14:45:42.415-08:00YogaStart Yoga & MeditationYogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.comBlogger10125tag:blogger.com,1999:blog-4897988980807572621.post-56117056887619854812013-08-09T12:45:00.000-07:002013-08-09T13:32:35.020-07:0010 Yoga Poses to Boost Your Energy<h4 style="text-align: left;">
<b><b>Sponsor : care2.com</b></b></h4>
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<b>Feeling a little run down? Try some yoga for energy to get your heart pumping and your blood flowing.</b></h2>
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We
think of yoga as being soothing and relaxing, but it can be incredibly
energizing, too. Strenuous postures get your heart pumping and can help
improve energy levels. Others help your body process those strenuous
postures so you finish your practice feeling refreshed, not pooped.</div>
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You can do this yoga series all in a row, transitioning from pose to
pose. Practicing in this way is called “vinyasa,” or flow. Focus on your
breath as you flow from posture to posture. If you’re looking for more
of a workout, you can practice postures one through nine twice before
cooling down with the final posture in the series. Don’t try to push
your body too far. “No pain, no gain” is not a constructive mindset when
you’re practicing yoga. Whether you do one round or two, your goal is
to walk away feeling energized!</div>
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<b>Want to get in on the action? Check out our series of yoga for energy.</b></div>
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<b><b>Related Post :</b></b><a href="http://yogades.blogspot.com/2013/08/top-10-spa-yoga-retreats-in-costa-rica.html">Top 10 Spa Yoga </a></div>
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<b>1. Mountain Posture to Upward Salute</b></div>
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Start in a
standing position with your feet just hip-width apart. Bring your hands
into prayer position in front of your chest, and bring your focus to
your breath. Gently inhale and exhale, letting the day’s stresses melt
away, and focusing on what you want to get out of your yoga practice.</div>
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Once
you’re feeling calm and centered raise your hands — still in prayer
position — over your head. Think about pressing your biceps against your
ears, then tilt your head back slightly and gaze toward the sky. You
want to keep your back straight, so don’t let your belly push forward
while you’re in this posture. Hold for 10 deep breaths, then transition
to the next pose.<b> </b></div>
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<b>2. Upward Salute to Forward Bend</b></div>
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Release your
hands from prayer position, rotating your palms to face forward, then
bring your arms<br />
parallel to the floor and swan dive forward, until you
are in a full standing forward bend. You can adjust your feet to be
slightly further apart if you like. Either place your hands on the floor
or grab hold of each elbow, and hang out here for 30 seconds, feeling
the stretch in the backs of your legs and your spine.</div>
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<b>3. Forward Bend to Plank Pose</b></div>
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Plank
pose is basically the top of a pushup. To get there from forward bend,
place your palms on the floor and bend your knees. Jump your feet back,
so you’re in a pushup position on your toes with a straight back and
your hands directly under your shoulders. Use your core strength to keep
a straight back, and hold this for 10 deep breaths, if you can. If you
can’t, don’t worry! Just hold it for a bit longer each time you
practice, and the strength will come.</div>
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<b><b>Related Post :</b></b><a href="http://yogades.blogspot.com/2013/04/slim-down-with-yoga.html">Slim Down With Yoga</a></div>
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<b>4. Plank Pose to Downward Dog</b></div>
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To transition
into down dog from plank, push with your arms, bringing your bottom into
the air and walking your feet forward until you’re comfortably in
downward dog. Remember to keep your upper back straight by pulling the
shoulder blades together. Stay here and breathe for 30 seconds to a full
minute, feeling the stretch in the backs of your legs and your neck.</div>
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<b>5. Downward Dog to Upward Dog</b></div>
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This is one of
my favorite transitions in yoga. Once you get it down, it’s just such a
smooth transition, and it makes you feel like a real pro. Release your
bottom back down toward the floor, coming back into that pushup position
you were in earlier. Then, turn your toes under, so the tops of your
feet are on the floor. As you are changing foot positions, also bring
your chest up between your hands, arching your spine and tilting your
head back toward the sky. Hold for 10 deep breaths, making sure that you
keep your shoulders pulling down away from your ears.</div>
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<b>6. Upward Dog to Child’s Posture</b></div>
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One
of the things that I love about yoga is that you take little rests
during even the most strenuous practices. Child’s posture is a resting
pose, so relax into it! From upward dog, push back on your hands,
bringing your bottom onto your feet, and resting your belly and chest
onto your thighs. Let your forehead rest on the floor, and either rest
your arms by your sides or extend them out in front of you. Relax here
for 30 seconds to a minute.</div>
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<b>7. Child’s Posture to Camel Pose</b></div>
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From child’s
pose, gently raise your torso so that you’re sitting up on your heels.
Take a couple of breaths here, then lift your bottom from your heels, so
that your thighs are perpendicular to the floor. Place your hands on
your lower back, and lean backward, arching your back, letting your head
come backward. This may be as far as you can go, and that is totally
fine.</div>
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If you want a deeper stretch, release one hand from your
back and grab onto your heel, then release the other hand and grab the
other heel. Engage those back muscles as you stretch the front of your
body, and breathe in this position for 10 breaths.</div>
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<b>8. Camel Pose to Shoulder Stand</b></div>
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To come up out
of camel pose, bring your hands back to your lower back, then slowly
bring your back straight again and sit back down on your heels.</div>
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Come
onto the floor, lying on your back, and bring your feet toward your
bottom. Bring your hands to your sides back, and push on the floor with
your arms to bring your feet up into the air. Place your hands on your
lower back for support and focus on keeping your legs straight and your
shoulder blades pulled together. Gaze at your belly button and breathe
here for 30 seconds, before slowly rolling out of the posture, placing
your spine onto the floor one vertebra at a time until you’re lying on
your back once again.</div>
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<b>9. Shoulder Stand to Fish Pose</b></div>
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Fish pose is
what’s called a “counter pose” to shoulder stand. It works the opposing
muscles to give your practice balance. To come into fish pose, remain on
your back, and bring your hands under your bottom, with the palms on
the floor. Slide your elbows beneath you, which will naturally lift your
upper torso. Arch your upper back a little bit, so you can place the
back or top of your head on the floor. Stay here and breathe for 30
seconds.</div>
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<b>10. Fish Pose to Savasana </b></div>
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Savasana might not
seem like a “pose,” but it helps your body recover, so you get the most
benefit from all of that hard work you just did. To transition from fish
pose, straighten your neck, and pull your arms out from under you,
letting them rest at your sides. Lay your legs about hip width apart,
and allow the feet to roll out.</div>
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Think about relaxing every part of
your body, from the top of your head to your feet. Relax your scalp,
then your forehead and eyes. You mouth. Relax your neck and shoulders,
then release tension in your chest, middle back, and belly. Let your
torso sink into the floor, then relax your thighs. Allow your knees to
relax, then your calves, then the ankles. Relax the feet and the toes.
You can stay in this relaxes state for as long as you need to recover
from your practice.</div>
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Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-8794153805358704622013-08-01T13:09:00.000-07:002013-08-01T13:26:14.590-07:00Top 10 Spa Yoga retreats in costa rica<div style="background-color: white; border: 0px; color: #333333; font-family: Georgia, serif; font-size: 12px; line-height: 1.75em; margin-bottom: 1.5em; padding: 0px;">
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<span style="line-height: 1.75em;"><span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 12px; line-height: 21px; text-align: start;"><b>Written By: Eanderson</b></span></span><br />
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<span style="line-height: 1.75em;">If you are planning a trip to Costa Rica for some relaxing and invigorating Yoga exercises you might want to know the top 10 Spa Yoga retreats in Costa Rica. The first choice on the list is Anamaya. This five Star resort is located in Montezuma which lies in the southern Nicoya Peninsula. This Yoga retreat specializes in Teaching Yoga Classes to thousands per year that want to teach their specialty. The Hotel offers many different classes on Yoga, Zumba, aerial silk classes and retreats. The restaurant does not offer menus but specializes in delicious foods that are nutritious, healthy and concentrate in super foods. The Anamaya resort is also home to the Montezuma waterfall where a natural trail leads to the peak of the waterfall. At the peak there is a robe swing where the adventurous can swing above the falls. For the even more daring person in your party there is the large and very deep pool of water beneath the falls to jump in.</span></div>
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<span style="line-height: 1.75em;">The second on the list of the top 10 Spa Yoga retreats in Costa Rica to stay at is Arenal Oasis Eco Lodge just minutes from the buzzing La Fortune town center where you will find numerous restaurants, bars and lots of night life, this lodge rests in the calm sedate preserving features as for its idyllic elegant relaxed atmosphere and natural appeal. Not far from this quiet beauty is a beautiful white waterfall cascading down the mountainside where is crashes into a lush pool of clear blue water. If you are wanting a warm cozy homey experience for your vacation then the Arenal Oasis Eco Lodge is the place to stay.</span></div>
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Third on the top 10 Spa Yoga retreats in Costa Rica to stay at is the Catarata Eco Lodge. The Catarata Eco Lodge is yet another family oriented retreat that has the beautiful backdrop of the Arenal Volcano! This vantage point allows the visitors to appreciate the beautiful wonders of this Volcano but at a safe distance. Far enough away from prying eyes but close enough to enjoy the natural attractions of the area.</div>
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Another Costa Rica Retreat finding its way on the top 10 Spa Yoga retreats in Costa Rica list is Panacea de la Montaña. Enjoy a relaxing nap in your hammock as you are lulled to sleep by the natural sounds of nature. Later after your equally relaxing Yoga lesson you can enjoy a refreshing tropical drink as you lounge around the pool.</div>
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Fifth on this list of top 10 Spa Yoga retreats in Costa Rica is Amatierra. Amatierra is a Island retreat for the whole person. During your stay at Amatierra you can enjoy nutritious foods and beverages designed to cleanse your organs as well as your complexion. Enjoy an assortment of mind body and spirit pampering as you learn to listen to your body in its entirety.</div>
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Tango Mar is an Island retreat all by itself. Tango Mar is literally on its own Island so you are afforded the privacy you desire but the modern amenities you crave. Salsa Brava offers surfing, scuba diving Yoga and much more for its visitors. El Silencio Lodge and Spa, Bamboo Yoga Play and Luna Lodge are the final 4 on the top 10 places to stay and do Yoga. No matter where you stay at or how much money you have to play with, you are sure to have the experience of a lifetime when you visit and play Costa Rica!</div>
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Sponsor Link : <a href="http://www.costaricayoga.org/" style="line-height: 1.75em;">http://www.costaricayoga.org</a></div>
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Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-65851634875888704982013-05-12T12:30:00.001-07:002013-05-12T12:47:23.220-07:00Great pregnancy exercise: Prenatal yoga<div style="text-align: justify;">
<b><u>Reviewed by the <a href="http://www.babycenter.com/prkit-advisoryboard" target="_blank">BabyCenter Medical Advisory Board</a></u></b><br />
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<b><u>The benefits of prenatal yoga</u></b><br />
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Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.</div>
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Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.</div>
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Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.</div>
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Along these same lines, according to a report in the April 2009 issue of the Harvard Mental Health Letter, rigorous studies have found scientific proof that yoga helps the body deal with stress by slowing heart and breathing rates and lowering blood pressure -- which can benefit new moms after the baby's born, too.</div>
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The benefits of yoga aren't limited to your physical well-being. "Taking a prenatal yoga class is a great way to meet other pregnant women — to become part of a community," says Cynthea Denise, a registered nurse and prenatal yoga instructor in Oakland, California. Being in a positive, supportive environment with others like you can give you a regular emotional boost and keep you motivated to continue exercising.</div>
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<b><u>First-trimester yoga tips</u></b></div>
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Seek out an instructor who is specifically trained in prenatal yoga, but if that's not possible, make sure your instructor knows you're expecting, says Denise. You probably don't have many restrictions this early in your pregnancy, but remember to follow the 13 rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. </div>
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Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. </div>
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"Listen to your body and trust what it tells you," says Denise. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.</div>
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<b><u>Second-trimester yoga tips</u></b></div>
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Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.</div>
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<b><u>Third-trimester yoga tips</u></b></div>
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You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. </div>
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And remember: Don't hold poses for a long time; it's important to keep moving.</div>
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<b><u>Best poses for pregnancy</u></b></div>
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Denise recommends the following poses, or asanas, during pregnancy:</div>
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<b>Cobbler's or Tailor's pose (baddha konasana):</b> This sitting pose helps open the pelvis. If you are very loose-jointed in your hips, make sure your "sit bones" are well grounded on the mat or blanket (gently pulling the flesh on each side of your bottom out a bit will help you find the right position). Place pillows or rolled-up towels under your knees to avoid hyperextension of your hips.</div>
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Sit up straight against a wall with the soles of your feet touching each other.</div>
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Gently press your knees down and away from each other, but don't force them apart.</div>
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Stay in this position for as long as you're comfortable.</div>
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Pelvic tilt or Cat-Cow: This position helps relieve back pain, a common problem during pregnancy.</div>
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Get on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.</div>
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Tuck your buttocks under and round your back as you breathe in.</div>
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Relax your back into a neutral position as you breathe out.</div>
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Repeat at your own pace. </div>
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<b>Squatting:</b> Denise recommends that her prenatal yoga students squat every day to relax and open the pelvis and strengthen the upper legs. As you start to feel heavier in pregnancy, use props such as yoga blocks or a few stacked books on which to rest your bottom. Focus on relaxing and letting your breath drop deeply into your belly.</div>
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Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.</div>
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Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance — most of your weight should be toward your heels.</div>
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Take a deep breath and, exhaling, push into your legs to rise to a standing position.</div>
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<b>Side-lying position:</b> This is a good resting pose for the end of a practice.</div>
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Lie on your left or right side with your head resting on your arm or a blanket.</div>
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Put a body pillow or blanket roll between your thighs to give your hips some support.</div>
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If you're in a yoga class, your instructor may guide you through some breathing exercises.</div>
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<b>Other good poses during pregnancy:</b> Try the standing postures Warrior I (virabhadrasana I), Warrior II (virabhadrasana II), and Tree (vrksasana). These poses help strengthen your joints and improve your balance. Warrior poses can also ease backache and sciatica. </div>
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Downward-Facing Dog (adho mukha vrksanasana) can energize your whole body, but it's best not to do this position in your third trimester. Your yoga instructor may recommend variations on any of these classic poses.</div>
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<b>Yoga safety precautions during pregnancy</b></div>
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As with any exercise, you need to take certain general precautions when you're pregnant. </div>
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You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart, which can cause dizziness, shortness of breath, and nausea. But some women are comfortable lying in this position well into their pregnancies. </div>
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Your yoga instructor may leave the decision up to you, says Denise.</div>
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If you've never done a headstand or shoulder stand before, skip these poses. </div>
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"Pregnancy is not the time to start an inversion practice," says Denise, although many women who are used to these poses can continue to perform them well into their second trimesters. Use caution or avoid these poses altogether during the third trimester. </div>
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Skip positions that stretch the abdominal muscles too much, such as deep forward and back bends and deep twists. You're more apt to tear and strain muscles now because the pregnancy hormones that allow the uterus to expand also loosen other connective tissue.</div>
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Steer clear, too, of Bikram or hot yoga classes, in which the room is heated to 90 degrees or higher, since this could cause dangerous overheating, cautions Tracey Mallett, a certified personal trainer and fitness instructor in South Pasadena, California, and creator of the 3-in-1 Pregnancy Workout DVD.</div>
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If you're looking for a prenatal yoga class near you, start by searching the Yoga Finder website.</div>
Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-7150804727433867882013-05-04T01:17:00.000-07:002013-05-04T01:17:00.894-07:00Get Your Morning Yoga On<div style="text-align: justify;">
<i><b>Kimberly Wilson, June 4, 2010, Source : care2.com </b></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqLm-75ZPl9EjdU9-A-nDm5AsBCl7yaknxXPWeoqGxyBhpHMW-WTvVlbDYhHuO3nPgzSld1dr6c-Ew1YXQzt_zo_GUS8HAWrSc0zzsavgO04seEfhr2v7mfIj70HNkinMjejSBfCwk-Wg/s1600/01-large.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqLm-75ZPl9EjdU9-A-nDm5AsBCl7yaknxXPWeoqGxyBhpHMW-WTvVlbDYhHuO3nPgzSld1dr6c-Ew1YXQzt_zo_GUS8HAWrSc0zzsavgO04seEfhr2v7mfIj70HNkinMjejSBfCwk-Wg/s320/01-large.jpg" /></a> </div>
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I once asked my blog readers (at KimberlyWilson.com) for feedback on how they start their days. I was awed by the response. For years I’ve leapt out of bed and headed straight to the computer. Yep, even on the weekends. Even though each morning after logging on I contemplated crawling back under my covers for more shut-eye, I was inspired by the bliss-filled morning rituals that readers shared with me. Thanks to their ideas, I’ve made some great strides in launching tranquility at the start of the day. Let me give you some examples:
Get your yoga on. Start the day with yummy stretches, such as sun salutations.
Enjoy a moment of silence. Set your kitchen timer (or download a free meditation chime for your Mac) for ten minutes and just be.
Savor getting ready. Rather than rushing out the door, leave ample time for primping, sitting down for breakfast, and writing in your journal.
Pack your lunch (and snacks). Take this time to ensure that you’re feeling healthy and fulfilled throughout the day.
Stimulate your mind. Let some thought-provoking headlines or a favorite inspirational book percolate through your mind.
The key is to set your intention for your day. Let your start be serene, strategic, and therapeutic to your spirit – not rushed, chaotic, and stressful. This will help set the tone for what will unfold and ground you — much different than rushing out the door with wet hair, juggling your breakfast and espresso. </div>
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<strong>Adopt Eight Yogic Steps for Mindful Mavens</strong><br />
As
a yoga teacher and practitioner for over a decade, I love to refer back
to the basic tenets of yoga, outlined by the sage Patanjali in the
Indian sacred text the Yoga Sutras, to guide my spiritual side. My
favorite version of the Sutras is the first translation by a woman,
Nischala Joy Devi, called <em>The Secret Power of Yoga</em>. It’s a great read if you’d like to learn more about these ancient teachings from a fellow femme’s perspective.<br />
We
all need some sort of road map to help us stay the course and make
minor adjustments along the way. The following steps, outlined in the
Sutras as the eight limbs of yoga, are great everyday guidelines for
mindful bliss.<br />
<strong>Yamas. </strong>These five guidelines give
insights into how to act toward others, and they promote nonviolence,
truthfulness, moderation, greedlessness, and not stealing. An example of
nonviolence is to make lifestyle choices that <a href="http://www.care2.com/greenliving/the-earth-day-not-rocket-science-eco-abcs.html" target="_blank">lessen your carbon footprint</a>,
such as riding your bike to work, eating fruits and vegetables in
season, carrying a reusable bag, and turning off the water while
brushing your teeth.<br />
<strong>Niyamas. </strong>These five guidelines focus on how you <a href="http://www.care2.com/greenliving/radical-self-care-30-day-challenge.html" target="_blank">treat yourself</a>,
and they promote purity, contentment, austerity, self-study, and
letting go. An example of self-study involves focusing within to
recognize patterns, review expectations, and practice acceptance of what
is. By doing so, you become able to better understand who you are and
why you react the way you do, and to accept situations beyond your
control. Let go of that dirty word <em>should</em>.<br />
<strong>Asanas (poses). </strong>Practicing <a href="http://www.care2.com/greenliving/what-does-your-favorite-yoga-pose-say-about-you.html" target="_blank">poses</a>,
such as down dog, cobra, and lion’s pose, is what, in the West, we
commonly refer to as yoga. The physical practice of yoga is a great way
to still the mind and awaken the body. Use your body as a catalyst for
change by observing all the sensations that transpire in challenging
poses or challenging situations in life. Our bodies hold keys for
amazing transformations.<br />
<strong>Pranayama (breath work).</strong> <a href="http://www.care2.com/greenliving/breathing-through-the-rough-times.html" target="_blank">Breath control</a>
is a powerful tool for use during our daily lives. Notice how your
breath becomes shallow when you’re on deadline or waiting in a long
line. Take deep, full breaths to induce a calming effect and cleanse and
balance your nervous system. Take ten deep, full breaths before heading
in for your annual review, and notice the powerful effect. My three
favorite prana practices are unveiled in the upcoming section on breath.</div>
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<strong>Pratyahara (withdrawal of senses).</strong>
This concept encourages us to avoid reacting to everything around us.
Picture yourself calm, collected, and compassionate in the middle of a
mall on the day after Thanksgiving. Embrace this step in chaotic
situations such as family reunions, a fire alarm, or an overreacting
colleague. Release all the distractions around you to become fully
present with what is happening.<br />
<strong>Dharana (concentration). </strong>This is the ability to be completely in the moment and <a href="http://www.care2.com/greenliving/8-tips-to-focus-your-mind-how-to.html" target="_blank">focused</a>
on only one thing. Use mantras, breath, images, or even candles to help
bring yourself into focus. When interacting with others, practice being
fully present with them — no texting, no watching who else may be
walking by, no checking your watch. The Zen Buddhist monk and peace
activist Thich Nhat Hanh reminds us: “The most precious gift we can
offer others is our presence. When mindfulness embraces those we love,
they will bloom like flowers.” Help others bloom.<br />
<strong>Dhyana (meditation). </strong>Turn
inward, release the mind, and focus on just being in that moment. Much
easier said than done, but it is a critical addition to the physical
practice of yoga. It is said that yogis first began practicing their
fabulous yoga poses to prepare their bodies for <a href="http://www.care2.com/greenliving/step-by-step-meditation.html" target="_blank">meditation</a>.
During your busy day, secure at least five minutes to sit still, focus
on your breath, and let go of outside distractions. This assists you
with being more proactive and less reactive in daily life. Very helpful —
especially if you tend to be a drama queen!<br />
<strong>Samadhi (true bliss).</strong>
This is the experience of wholeness when you are in the flow and
feeling connected to all. Think inner peace, bliss, and overall freedom.
This step is considered the ultimate experience, where you have control
over distractions. Reflect on times when you feel completely in the
zone, when you lose track of time and feel perfectly at peace.</div>
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Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-65622584626904785812013-04-30T23:01:00.000-07:002013-04-30T23:09:43.094-07:00Slim Down With Yoga<h3 class="dek" style="text-align: justify;">
Lose stubborn fat and tone up all over with this fast, easy plan</h3>
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<span class="byline">By <a href="http://www.prevention.com/author/marianne-mcginnis">Marianne McGinnis</a>, Source : prevention.com</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKlBM91nHASeSt7FIW8l1eOm3yvKWvVmivH6utOeBbNTy6cx__heiIPVqS4bNzxiWJUGs5pUk619qIcN_wqo7MR3OaU0MO8E2vawvohCv8Kn23Xz1jcprg9FG6F1tXUlW4WLLX-KPLsvc/s1600/HL_yoga_ST.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKlBM91nHASeSt7FIW8l1eOm3yvKWvVmivH6utOeBbNTy6cx__heiIPVqS4bNzxiWJUGs5pUk619qIcN_wqo7MR3OaU0MO8E2vawvohCv8Kn23Xz1jcprg9FG6F1tXUlW4WLLX-KPLsvc/s200/HL_yoga_ST.jpg" width="200" /></a><span class="byline"> </span></div>
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Yoga is a known stress buster, but it's also one of the most effective
workouts for fighting stubborn fat stores, especially the ones that crop
up after age 40. Yes, you can use yoga for weight loss. The reason:
Studies show that yoga lowers levels of stress hormones and increases
insulin sensitivity<span style="background-color: white; color: #252525; font-family: Tahoma, Verdana, Segoe, sans-serif; line-height: normal;">—</span>a
signal to your body to burn food as fuel rather than store it as fat.
The following yoga poses for weight loss will do just that while firming
up your arms, legs, butt, and abs. Start now to see weight results in
as little as 3 weeks.</div>
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<b>Workout at a glance</b><b>What you need:</b> A yoga mat or carpeted space<br />
<b>How to do it:</b>
Follow this routine at least 3 times a week, holding each move 1 time
for 3 to 5 deep breaths, unless otherwise noted. Start with the Main
Move for each exercise. If it's too difficult, do the Make It Easier
variation. If it's not challenging enough, try the Make It Harder
option. For faster results: Hold each pose for 5 to 8 breaths and
increase repetitions (where noted) by 2 or 3.<br />
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<b>MAIN MOVE:</b> Crescent [Firms abs, hips, and thighs]<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheqnWZZVyfazacctH67QzyDizOOLvsGctecrTC5_wE2MXeZT3OhsQlzugkLWPokHmCpiOh8tyHXFdHOFgjqbfr0vgx1TyrZ0dx2dpw5CEs-ZsBGGvhh25_mpUuuWT7aHQcwQjorTnFRk4/s1600/Crescent1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheqnWZZVyfazacctH67QzyDizOOLvsGctecrTC5_wE2MXeZT3OhsQlzugkLWPokHmCpiOh8tyHXFdHOFgjqbfr0vgx1TyrZ0dx2dpw5CEs-ZsBGGvhh25_mpUuuWT7aHQcwQjorTnFRk4/s1600/Crescent1.jpg" /></a> </div>
Stand with feet together, toes forward, and arms at sides. Inhale and raise arms overhead, reaching fingertips toward ceiling. Exhale, and bend forward from hips, bringing hands to floor (it's okay to bend knees). Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot). Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back.
Make it Harder: From end position, inhale and arch torso, arms, and head backward, gazing at fingertips.
Make it Easier: Lower right knee to touch floor as you step back into a lunge, and rest hands on left thigh<br />
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<b>MAIN MOVE: </b>Willow [Firms sides of abs]<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkSYBD21tRb3FMWGsVWKeVRPzM7fbaf6bSpKePwdCBd0DHoikMlia7GgZIlDJQ_Uk18Fdx9zyXHH2_qSX6gemkibXFATlSVaRiz5d_LhkIuNfQCsegCfEWHlurb5_pIy4ajyq2fChBqYI/s1600/willow.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkSYBD21tRb3FMWGsVWKeVRPzM7fbaf6bSpKePwdCBd0DHoikMlia7GgZIlDJQ_Uk18Fdx9zyXHH2_qSX6gemkibXFATlSVaRiz5d_LhkIuNfQCsegCfEWHlurb5_pIy4ajyq2fChBqYI/s1600/willow.jpg" /></a> </div>
Stand with feet together, arms at sides. Place sole of left foot on inside of right thigh, knee bent to side. Touch palms in front of chest for 2 breaths. On third inhale, extend arms up, fingertips toward ceiling. Exhale, and on the inhale, bend torso to left. Inhale and straighten. Repeat 3 to 5 times, pressing foot into thigh; switch sides.
Make it Easier: Keep left foot on calf or touch toes to floor for balance.
Make it Harder: Close eyes as you balance and bend.<br />
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<b>MAIN MOVE: Rocking Boat [Firms abs and back] </b><br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhARMA5y2ljBs-KG2p0MdYZRIvCSYK0ky8ZGdwazh63rMUtUFtqJ-Twn0Pucmp_X7XL1gkFXfAE8csLEx2eC_JBBXSqryzjP0PTEc86LHOFYK_ooBrqDcR6xJFRpwiuPw1vg3K82HMqqAk/s1600/boat.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhARMA5y2ljBs-KG2p0MdYZRIvCSYK0ky8ZGdwazh63rMUtUFtqJ-Twn0Pucmp_X7XL1gkFXfAE8csLEx2eC_JBBXSqryzjP0PTEc86LHOFYK_ooBrqDcR6xJFRpwiuPw1vg3K82HMqqAk/s1600/boat.jpg" /></a><b> </b></div>
Sit with knees bent, feet on floor, hands on thighs. With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed. On an inhale, extend arms and legs, keeping legs together. Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape. Exhale and raise torso and legs. Repeat 3 to 5 times.
Make it Easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.
Make it Harder: Once in the wider V position, extend arms overhead.<br />
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<b>MAIN MOVE: Hover [Firms shoulders, arms, abs, and back]</b><br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg02W-xe6H1tfMCvEUS85dPoLgnDp_LNprrn2yH_QFLXq2oEpfK0IMuINL_m5katHafY7vXWE3U6YVidWj2slICU_pWT_HHNFDjhPGel8LZRn7vobIXurfLyPg4uRMpxmqGse_lga4Pi38/s1600/hover.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg02W-xe6H1tfMCvEUS85dPoLgnDp_LNprrn2yH_QFLXq2oEpfK0IMuINL_m5katHafY7vXWE3U6YVidWj2slICU_pWT_HHNFDjhPGel8LZRn7vobIXurfLyPg4uRMpxmqGse_lga4Pi38/s1600/hover.jpg" /></a><b> </b></div>
Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels. On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight. Hold a few inches above floor.
Make it Easier: Begin on hands and knees and walk hands forward until body is in line from head to knees.
Make it Harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.
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<b>MAIN MOVE: Chair [Firms butt and thighs] </b><br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihnyzCGp5yuzZWEu58GEWbDK3AYEB3uhkoKfYi9B0yugge4DJlYuO-lFmieB_FPPgOPwkUsoQqUJQWd2ctsrnzD2RSgdVSbIk4fDkNz94UtQsaIo_3W3W1ekIqFXZob8c9vxVsE_ro0Tw/s1600/chair.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihnyzCGp5yuzZWEu58GEWbDK3AYEB3uhkoKfYi9B0yugge4DJlYuO-lFmieB_FPPgOPwkUsoQqUJQWd2ctsrnzD2RSgdVSbIk4fDkNz94UtQsaIo_3W3W1ekIqFXZob8c9vxVsE_ro0Tw/s1600/chair.jpg" /></a><b> </b></div>
Stand with feet together, toes forward, arms at sides. Inhale and raise arms overhead, palms facing each other. Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support back; gaze forward.
Make it Easier: Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.
Make it Harder: After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.<br />
<b>Flatten Your Belly Faster</b><br />
If your midsection is your toughest trouble zone, check out Prevention's Better Belly Yoga DVD ($15; betterbellyyoga.com). It offers three 10-minute routines that tone your abs from every angle while harnessing yoga's tension-taming power to reduce cortisol, a stress hormone that contributes to belly fat.
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Get a sexy, flat belly. Order the Better Belly Yoga DVD today.
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Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-32167882551734838442013-04-30T22:34:00.000-07:002013-04-30T23:14:38.949-07:0010 tips for practicing yoga at home<h1 class="post-title single-title entry-title" style="background-color: white; border: medium none; color: #444444; font-family: georgia,times,'times new roman',serif; font-size: 22px; font-style: normal; font-variant: normal; font-weight: bold; letter-spacing: normal; line-height: 22px; margin: 0px 0px 3px; outline: medium none; padding: 0px; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
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<span class="byline-prep byline-prep-author" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 11px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">By</span><span class="Apple-converted-space"> </span><span class="author vcard" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 11px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><a class="url fn n" href="http://www.spiritvoyage.com/blog/index.php/author/ramdesh-kaur/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #093754; cursor: pointer; font-size: 11px; font-style: normal; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Ramdesh Kaur">Ramdesh Kaur</a></span><span class="Apple-converted-space"> </span><span class="byline-prep byline-prep-published" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 11px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">on</span><span class="Apple-converted-space"> </span><abbr class="published" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; cursor: help; font-size: 11px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Tuesday, May 25th, 2010, 11:05 am">May 25, 2010, Source : </abbr><a href="http://www.spiritvoyage.com/">http://www.spiritvoyage.com</a><abbr class="published" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; cursor: help; font-size: 11px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Tuesday, May 25th, 2010, 11:05 am"> </abbr></div>
<div style="background-color: white; border: medium none; color: #333333; font-family: Verdana,Geneva,Tahoma,sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; margin: 0px 0px 20px; outline: medium none; padding: 0px; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<abbr class="published" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; cursor: help; font-size: 11px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Tuesday, May 25th, 2010, 11:05 am"></abbr>Practicing yoga at home has never been easier. If you are a beginner to yoga or relatively new and want to establish an at home yoga practice, it is important to do some groundwork before jumping into the fray. To prevent injury and maximize the power of your yogic experience, careful preparation and modest investments can make learning yoga at home viable, efficient, and fun.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl6Y1sXDQrbqIFfACVCJAfrccKTXB38FKiW_6duhtNkRA_prdvFLgfQHo5dwSNNeB0QqBojO-_Nm9XFeL24s2D6UZw5E2XNOTXWgJGrFDLiZkkZ90G04FLMu_Qiy6bUxn0i94spiSeOtU/s1600/yoga-at-home.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl6Y1sXDQrbqIFfACVCJAfrccKTXB38FKiW_6duhtNkRA_prdvFLgfQHo5dwSNNeB0QqBojO-_Nm9XFeL24s2D6UZw5E2XNOTXWgJGrFDLiZkkZ90G04FLMu_Qiy6bUxn0i94spiSeOtU/s1600/yoga-at-home.jpg" /></a> </div>
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<b style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-weight: bold; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Here are ten tips to help you establish an at-home yoga practice.</i></b></div>
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1) <span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Create a space</i></div>
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Set aside a space dedicated to your yoga practice. Make sure it is free from furniture that could create a hazard to you as you do various yoga asana. Your yoga space should be clean and serene. <span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/yoga/Interfaith-Yantra-Poster/GFT-009155.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Decorate it with images and objects that create a peaceful and sacred feeling in your heart</a>. <span class="Apple-converted-space"> </span><b style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-weight: bold; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><br /></b></div>
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2)<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Invest in tools of the trade</i></div>
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If you do not already have a<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/AllSearch.aspx?SearchTerm=yoga%20mat&Type=5" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">yoga sticky mat</a>, purchase one. There are<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/AllSearch.aspx?SearchTerm=yoga%20mat&Type=5" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">yoga mats</a><span class="Apple-converted-space"> </span>for every budget and taste. A mat cleaner will keep your mat smelling fresh after tough workouts. Make sure you have two blocks and a strap for modifications and consider getting a<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/yoga/Yoga-Blanket/Yoga-Zone/GFT-009125.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">yoga blanket</a>. Not only will they keep you warm when you relax in<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">savasana</i><span class="Apple-converted-space"> </span>but they can also be rolled up to help you modify poses. You may need two bolsters for under your knees, and you will probably want at least one style of<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/sc/Meditation-Cushions/1.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">zafu or meditation cushion</a>. <b style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-weight: bold; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"></b></div>
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3)<i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><span class="Apple-converted-space"> </span>Carefully prevent injury</i></div>
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If your grandmother told you that an ounce of prevention is worth a pound of cure, she was right. When you practice yoga at home, it is your job to make sure that you don’t injury yourself. Keep your space clear of obstacles like furniture and children’s toys, and if possible, do your yoga in a room with hardwood floors. Soft surfaces can injury joints and thick carpet makes balancing difficult. Lifeboard is a hard surface that you can put on top of carpeting to make a transportable yoga floor if necessary.</div>
<div style="background-color: white; border: medium none; color: #333333; font-family: Verdana,Geneva,Tahoma,sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; margin: 0px 0px 20px; outline: medium none; padding: 0px; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<a href="http://www.oceanofserenity.com/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Christel Pierron</a><span class="Apple-converted-space"> </span>(Seva Simran Kaur), an experienced teacher of Hatha Yoga, YogaDance, and Kundalini Yoga in Cape Cod, cautions, “Never force a posture. If you are going to tip over your edge, it is better to have a teacher who can watch you and help you go further. At home, take it easy. <span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Don’t compete with your body.</i><span class="Apple-converted-space"> </span>Love your body, nurture your body, and be present. Be present, warm up, fully get into the poses you know…that is how an at home practice should be. More difficult poses should be in a class, where your teacher can make a safe environment for you.”</div>
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4)<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Choose your yoga style</i></div>
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There are so many styles of yoga to choose from that it can be a little daunting at first. But rather than be overwhelmed, be excited! There are so many forms to choose from that if you don’t like one, you have several others to test out. Hatha yoga is the most common form of yoga, but there are several schools of Hatha yoga to choose from. Pierron recommends that beginners try something like Iyengar yoga or Kripalu yoga to help them learn the mechanics of a pose. If dynamic movement and deep meditation is your true love,<span class="Apple-converted-space"> </span><a href="http://spiritvoyage.com/kundaliniyoga.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Kundalini Yoga</a><span class="Apple-converted-space"> </span>might be the perfect style for you. Shop around for teachers and styles that appeal to you, so that you know what will inspire you at home.</div>
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5)<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Get Instruction</i></div>
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Once you find a style and a teacher you like, go to a few yoga classes. Then you can develop yourself privately. You can work with a teacher to find a series appropriate for you to do at home. Says Pierron, “Nothing replaces a teacher giving you personal instruction.”</div>
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6)<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Do further research</i></div>
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If you cannot find a teacher in your area, or if you want to further educate yourself about yoga, invest in some<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/Yoga-Books.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">yoga books or flash cards</a>. They are handy references to have while learning about the finer points of asana. Magazines such as<span class="Apple-converted-space"> </span><a href="http://yogajournal.com/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Yoga Journal</a><span class="Apple-converted-space"> </span>can provide inspiration and a feeling of connection to a larger yoga community.</div>
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The internet is a wealth of resources for an at home yoga practice. You can go onto Itunes and find a yoga podcast that works for your level and interests. You can also join an online yoga club such as<span class="Apple-converted-space"> </span><a href="http://www.gaiamyogaclub.com/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Gaiam Yoga club</a>, which will give you access to videos, podcasts and guides with master teachers<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/Rodney-Yee.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Rodney Yee</a><span class="Apple-converted-space"> </span>and Colleen Saidman-Yee. You can join<span class="Apple-converted-space"> </span><a href="http://www.yogaglo.com/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Yoga Glo</a><span class="Apple-converted-space"> </span>which films their yoga classes and allows you to participate from home. <a href="http://www.iyogalife.com/videos/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">I Yoga Life</a><span class="Apple-converted-space"> </span>has many videos that you can watch and participate with that are appropriate for a variety of levels.</div>
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Purchasing some<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/Yoga-DVD.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">yoga DVDs</a><span class="Apple-converted-space"> </span>with master instructors can help you take your practice to the next level. <a href="http://www.spiritvoyage.com/artists/Rodney-Yee.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank"><span class="Apple-converted-space"> </span>Rodney Yee</a><span class="Apple-converted-space"> </span>is an excellent source of instruction for Hatha yoga. If you fall in love with Ashtanga yoga and want to create a solid at home practice without having a lot of time, a video such as<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/David-Swenson.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">David Swenson’s Short Forms</a><span class="Apple-converted-space"> </span>is a wonderful resource. <span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/yoga/Fluid-Power-Vinyasa-Yoga/Shiva-Rea/DVD-002380.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Vinyasa yoga</a><span class="Apple-converted-space"> </span>is a more fluid and often physically demanding form of yoga, but a<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/Shiva-Rea.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Shiva Rea video</a><span class="Apple-converted-space"> </span>might be just the ticket for your at home practice. If<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/sc/Kundalini-Yoga-DVD-/1.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Kundalini Yoga</a><span class="Apple-converted-space"> </span>is where your heart is, try a video by<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/Gurmukh.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Gurmukh</a>.</div>
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7) <span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Take your yoga with you</i></div>
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Even when you are not at home, you can be enhancing your home yoga practice. Iphone applications are a great way to study yoga asana on the go, or even practice your<a href="http://www.spiritvoyage.com/yoga/Praana-Praanee-Praanayam/Harijot-Kaur-Khalsa/BKS-009125.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">pranayama</a>. Many yoga applications are free and others, such as<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/blog/index.php/long-deep-breathing-app-for-the-iphone/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Long Deep Breathing</a><span class="Apple-converted-space"> </span>to help you learn to control your breath, are very affordable. Going for a hike in the summer months? Do some simple yoga and breathwork along the trail to connect more deeply with yourself and with Mother Nature, or learn<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/yoga/Breathwalks-Audio-Program/Gurucharan-S.-Khalsa-PhD/BKS-009014.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Breathwalk</a><span class="Apple-converted-space"> </span>as a spiritual practice.</div>
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8 )<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Be gentle</i></div>
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“If you are a beginner to yoga, start as such, whether you are in shape or not,” counsels Christel Pierron. Start with small increments of time. Even 20 minutes of yoga to begin with is stretching areas of your body in a new way. Start slowly when beginning a yoga practice. Yoga was not designed as a fitness routine, but as a way to achieve spiritual union with the divine and purify the body to prepare it for meditation. Respect the discipline and your body enough to give it time to adjust to your practice.</div>
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9) <span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Set the mood</i></div>
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For many, good music during yoga is one of the best parts of the practice. Consider keeping ipod speakers and your ipod in your yoga space. Begin collecting music conducive to a beautiful yoga experience or make a playlist just for your practice.</div>
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<a href="http://spiritvoyage.com/" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Spirit Voyage</a><span class="Apple-converted-space"> </span>has an extensive collection of<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/Yoga-Music.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Yoga Music</a>, including a<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/Spirit-Voyage-Artists.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Yoga Living Series</a>. Decide what style of music will support you in your yoga practice. Love<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/sc/Kundalini-Yoga-Music/1.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Kundalini music</a>? Try<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/Snatam-Kaur.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Snatam Kaur</a>. Like<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/sc/Sanskrit-Mantras/1.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">groovy Sanskrit mantras</a>? Listen to some<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/WAH%21.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Wah!</a><span class="Apple-converted-space"> </span>For mellow instrumentals,<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/artists/Deuter.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Deuter</a><span class="Apple-converted-space"> </span>is a favorite. Shiva Rea has even compiled a collection of<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/Search_Page.aspx?SearchTerm=shiva%20rea" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">trance music suitable for Vinyasa flow</a>.</div>
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10)<span class="Apple-converted-space"> </span><i style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-style: italic; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Meditate</i></div>
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The purpose of yoga was to support meditation. In your home yoga practice, do not forget to take the time after your workout to meditate and<span class="Apple-converted-space"> </span><a href="http://www.spiritvoyage.com/yoga/Meditation-for-Absolutely-Everyone/Subagh-Singh-Khalsa/BKS-009149.aspx" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; color: #336699; cursor: pointer; font-size: 13px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">relax the mind while you are relaxing your body</a>. <b style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; font-size: 13px; font-weight: bold; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><span class="Apple-converted-space"> </span></b>There are so many forms of meditation. Try something simple, such as sitting with a straight spine, closing your eyes and focusing on your breath. The benefits of meditation include everything from lowering your blood pressure to improving your mood.</div>
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Remember that yoga is a practice of honoring yourself and your body. Take the time to rediscover your body and soul in a nurturing, self-supportive way. Try to find the time in your busy life to take even ten minutes for yourself in your new sacred space. The stresses of the day and world outside your yoga space might seem pressing and urgent, but ultimately whether the dishes are put away and the laundry is done is not as important as whether or not you feel at home in your body and are in touch with the divinity within you. Start your yoga practice at home slowly, continue steadily and gently, and while you look at your hamstrings stretch, watch your spirit soar.</div>
Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com1tag:blogger.com,1999:blog-4897988980807572621.post-38624629789684403652013-04-29T20:34:00.001-07:002013-08-09T13:01:09.743-07:005 Reasons You Should Start a Yoga Practice<br />
<b><i>By Jill Lawson for DietsInReview.com</i></b>
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Beyond being tragically hip and in vogue, yoga is an incredibly beneficial activity for all ages and abilities. The <a href="http://www.dietsinreview.com/diet_column/07/the-health-benefits-of-yoga/" target="_blank" title="yoga health benefits ">health benefits of yoga</a>
are exponential, and many are much happier as a result of their
practice. With all the great press yoga has received as a panacea for
optimal health and wellness, it is surprising that there are still so
many people who have yet to try yoga for the first time, or do not
practice on a regular basis.</div>
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If you have never stepped onto a yoga
mat, or if it has been a while since you’ve taken a yoga class, the
following reasons why you should get with the program may inspire you to
make it a priority.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaZv2_RsWyhpvkj1aD40b7Lrm6c7rqr-rt-NHi2ELu1DiU2F4aDppFxFB9ii-LJL14onoN-3GyaBcT8INEiW9vARDVaYu-QUrGMFC5tj5TPaZyzsH7nYy6UddytZcsrtWy28mdVnlVQno/s1600/yoga-practice.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="yoga-practice" border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaZv2_RsWyhpvkj1aD40b7Lrm6c7rqr-rt-NHi2ELu1DiU2F4aDppFxFB9ii-LJL14onoN-3GyaBcT8INEiW9vARDVaYu-QUrGMFC5tj5TPaZyzsH7nYy6UddytZcsrtWy28mdVnlVQno/s320/yoga-practice.jpg" width="320" /></a> </div>
</div>
<div style="text-align: justify;">
<b>You will gain inner peace and contentment.</b></div>
<div style="text-align: justify;">
This
might be a huge turn-off to type A overachievers, but peace and
contentment are two fundamental qualities that are necessary in
completing complex tasks. Without them you might feel scattered, spread
way too thin, or irritated with the to do list you’ve created for
yourself. All types of yoga, from restorative to vigorous flow, will
leave you feeling calm, cool, and collected so you can get the job done.
Most importantly, when you are at peace with yourself, besides
experiencing more success, you will experience more happiness.</div>
<div style="text-align: justify;">
<b>Your body will feel better.</b></div>
<div style="text-align: justify;">
After
practicing yoga for several weeks, or months, you will eventually say
good-bye to early morning stiffness. If it takes you a couple of hours
to get moving in the morning because your body is incredibly tight, go
to yoga a couple of times a week and you will see a huge improvement in
the way you feel.</div>
<div style="text-align: justify;">
<b>Your body will look better.</b></div>
<div style="text-align: justify;">
This
is really an afterthought compared with the psychological benefits of
yoga, but it is an attractive side effect. Sculpted arms, toned legs,
and the coveted <a href="http://www.dietsinreview.com/diet_column/10/how-to-get-a-yoga-butt/" target="_blank" title="yoga butt">yoga butt</a> can all be yours if you make your yoga practice a part of your daily routine. Anyone check out Jennifer Aniston lately?</div>
<div style="text-align: justify;">
<b>You will have more compassion for yourself and others.</b></div>
<div style="text-align: justify;">
I
always tell my students to thank themselves for taking care of their
mind and body with yoga, because when you take care of yourself, you
have more energy to give to others. Yoga has a way of inviting us to
look at the big picture of life and not take ourselves too seriously.
When we let go of our own silly hang-ups or issues, we can clearly see
how others might be suffering. This breeds compassion and a genuine
desire to offer nothing short of loving kindness.</div>
<div style="text-align: justify;">
<b>You will have better body awareness.</b></div>
<div style="text-align: justify;">
Having
a keen sense of your body has a plethora of benefits. For starters, you
will be less likely to overeat, you’ll know exactly which foods serve
your body best, you’ll respect your body’s need to get more rest or get
more exercise, and you’ll experience <a href="http://www.care2.com/greenliving/6-foods-to-eat-for-better-sex.html" target="_blank" title="aphrodisiac foods">heightened sensual pleasure during sex</a>.</div>
<div style="text-align: justify;">
Find
a reason that resonates with you and hop on board. Be a part of the 15
million happy, fit, and healthy Americans who frequent yoga studios
across the country.</div>
Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com1tag:blogger.com,1999:blog-4897988980807572621.post-68513021443022340072013-04-29T20:24:00.001-07:002013-04-29T21:43:02.084-07:0012 Yoga Tips for Beginners<div style="text-align: justify;">
<div style="text-align: center;">
<b> </b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlRSyjWL6qJ7sxRCdZLIB2U3sHcEzhWUO5-RQuYkn2W956NeBMcvGTHSXBPbsbBuyWQpPfjCNO-IOijQ6HOQwjuUeNp3vSpEDr7X250_27jsxoOo9NFxMh5AOiPke8qdo6cWitGoGjS10/s1600/yoga-tips.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlRSyjWL6qJ7sxRCdZLIB2U3sHcEzhWUO5-RQuYkn2W956NeBMcvGTHSXBPbsbBuyWQpPfjCNO-IOijQ6HOQwjuUeNp3vSpEDr7X250_27jsxoOo9NFxMh5AOiPke8qdo6cWitGoGjS10/s320/yoga-tips.jpg" width="320" /></a></div>
<br />
<b>By Rolf Sovik, Yoga International</b></div>
<div style="text-align: justify;">
Beginning students are just as likely to feel the joy that comes from yoga as are their more experienced comrades. But beginners also face a pesky collection of obstacles. For one thing, the vocabulary of yoga can be difficult. Despite its beauty, Sanskrit has a tendency to make Western eyes glaze over (read the words pashchimottanasana and paravairagya quickly and see if it still happens to you). Another problem is that even relatively common practices may require more than a casual explanation (“You want me to pass salt water from one nostril to the other?”). Finally, many of the goals of practice seem improbable (“I’ll be sitting like that? Comfortably?”). Beginners, in short, need empathy.
Among the most difficult challenges for beginning yoga students is creating a home yoga practice. For that a student must choose from a growing list of techniques and arrange the selections to fit into a never-quite-adequate length of time. The practices mushroom as you progress from class to class, and it can be difficult to keep up with them all. It can be even more difficult to measure the relative significance of the practices (“How important is this?”) or to make sure that when you are doing them at home you are doing them correctly.
There is also the question of faith. Patanjali, the original codifier of yoga, noted that yoga prospers when the student practices with faith. Beginners often do have faith in the value of yoga, which helps them through periods of doubt and frustration. With the passing of time, however, beginning students must make the journey from blind to reasoned faith. And this means learning to own the practices yourself—even when it feels more comfortable to cling to the sticky mat of your teacher.
Here are some suggestions for beginners—tips that will nourish the joys of yoga for a lifetime. Most of them are practical—do this and do that. A few cultivate attitudes. The bulk of them apply to old yoga hands as well as to beginners. See if they work for you.
1. Keep a practice journal.
Yoga classes are full of little comments and insights that smooth over life’s rough edges and change the way we see ourselves. But today’s “aha!” experience is often swept away in the flood of tomorrow’s activities. Write it down.
A spiral-bound blank book is a great place for recording thoughts about your practice, even if some of your insights turn out to be less than cosmic. Use your notebook to make observations about the classes you are taking, too. Compile lists of postures—the ones you know and the ones that you are learning. List new terms that you think you would like to remember. Write down questions that come up in meditation. You get the idea.
2. Become an “artist.”
Drawing stick figures is a great way to summarize information and remember the fine points about a posture. “Mr. Stick” (or “Mr. Peanut” if you are a bit more talented) takes only moments to sketch. Highlight your drawing with arrows and important cues. Small figures can be used to create short sequences (vinyasas) and even longer practice routines. Of course, if you are a computer whiz you might consider scanning digital photos of postures into your computer and manipulating the images onscreen. But then you’ll miss the fun of creating the image yourself.
3. Make space in your home.
By practicing in the same place at home you create a groove in your mind—the memory of past days’ experiences makes it easier to begin today. Store props nearby so that getting started doesn’t require a lot of running around. An inspiring image or statue, an Oriental carpet, or a specially selected cushion can mark this place as special.
4. Define your practice.
The practice routine you create depends a good deal on you. Define the time you have available for practice, the technique you would like to focus on, and the balance among meditation, breathing, and asana practices. Then consider the details. Are you clear about the order of your practice and the methods you are using? Are there aspects of an asana that need attention or that intrigue you? If a posture or any other practice seems too difficult, could you break it down, or prepare for it with less challenging techniques? What are the steps in the relaxation or meditation methods you have learned? If you have questions, make sure to ask your teacher for help.
5. Invest in a sticky mat.
This may seem like a minor matter, but the security that comes from firm footing is hard to overrate. If you have never tried a mat, borrow a friend’s so that you can feel the difference it makes in any of the spread-legged postures and in the downward-facing dog pose. Once you’ve tried it, you’ll probably want your own.
6. Balance the postures with relaxation/meditation.
These days most yoga classes heavily emphasize asana practice. Some teachers may not include relaxation or meditation in the class routine at all. But don’t neglect them. You need to relax; it will help you feel better; and once you have begun to relax or meditate regularly, the experience will transform you.
Many students are attracted to yoga primarily in order to meditate; others are focused on physical health and are not aware of the importance of meditation. Working with the body or mind alone is usually not enough to create the inner strength and equilibrium we hope for. A balanced combination of asana practice and mental centering will engender a sense of well-being.
7. Build a small library of books and CDs.
Yoga videos are invaluable. They offer experience with different styles of yoga as well as with different levels of practice. And audio recordings is a great way to internalize the relaxation and meditation practice of your choice.
In addition, a library of a dozen or so yoga-related books will provide a lifelong source of information. My choices would include two to three manual-style books offering practice suggestions and an overview of yoga; a copy of the Bhagavad Gita (Juan Mascaró’s translation is an inspiring starting version); a basic anatomy workbook; a copy of the Yoga Sutra of Patanjali (How to Know God remains a good beginning choice); a book devoted to the spirit and practice of meditation; something on yoga philosophy; an introduction to Ayurveda; and three books that inspire you. Build your library slowly.
8. Learn to sound out Sanskrit words (if you like languages).
Sanskrit is an elegant language and it contains technical terms as well as historical names that have been associated with yoga for millennia. It’s an orderly language too, and once you have learned the basics of pronunciation your days of mumbling the sounds will be over. Most Sanskrit syllables begin with a consonant (or two) and end with a vowel. All Sanskrit letters have a fixed pronunciation (unlike English c’s, g’s, a’s, and so on), so once you can pronounce the letter you can sound out the word. This will also make it possible to accurately pronounce the many mantras found in meditation practices.
9. Take breathing breaks.
Breathing is a powerful tool for managing stress. And while a few moments of breath awareness can definitely short-circuit a fit of anger or a moment of anxiety, you might consider extending your breathing breaks and using them on a more regular basis—refreshing yourself for a few minutes or longer once or twice every day. During your break you can close your eyes and count your breaths, or you can simply relax the tensions that have crept into the respiratory muscles. You’ll find that a five-minute period of breath awareness will soothe the subtle strain of daily thinking and recharge your mind. Place reminders (Brake for Breathing!) at one or two key places in your home or office. Better yet, don’t let an afternoon go by without using five minutes for this sort of mini-meditation.
10. Let the practices do their work.
In the midst of a posture or relaxation exercise it’s easy to feel you should be doing something. And certainly it’s important to make the effort to master a practice. But trying too hard can get in the way just as much as not giving enough effort. So a good question to ask in the middle of any practice is “Am I letting the posture (breathing exercise, meditation focus) do its work?” Try it the next time you practice the relaxation posture, shavasana. Let the posture do its work.
11. Go to bed on time.
That romantic dream of getting up early for a long asana and meditation practice followed by whole-wheat waffles and a stroll around the block won’t happen unless you work on the other end of the equation: going to bed on time. Once you have whittled your late-night activities and moved your bedtime to a
reasonable hour you can consider making changes in your morning schedule. But give yourself plenty of time for adjustments—months rather than days or weeks. Expect to feel better when you’re done.
12. Quiet the critics.
You know the ones—the voices in your head that tell you that you aren’t likely to accomplish much or that you’re really not suited for yoga. Everyone has some doubts about themselves. But if those doubts become a naysaying chorus, they’ve gone too far. Trust that your interest in and appreciation for yoga are really a kind of devotion—a sentiment of greater value than any technical skill you can muster. And remember Krishna’s words in the Bhagavad Gita: “Those who come for shelter, no matter how humble they may be, reach the Path supreme.”
</div>
Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-42715219316629501852010-03-04T21:25:00.000-08:002010-03-04T21:29:08.629-08:00Yoga Style Guide<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGqyC2SdX5GBNNDp-OMSPMUNOBB6u0UjhaiFhKCcnbybbUEewEzaKnpV92peAWBLRAuq5RcCVb6i0KYzsv_JsCFNsIHdLVTIGNabNcV_YcROiG7jerBfeiwHIBiky_ab1TKqIIsk57TYQ/s1600-h/yoga2-main_Full.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 137px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGqyC2SdX5GBNNDp-OMSPMUNOBB6u0UjhaiFhKCcnbybbUEewEzaKnpV92peAWBLRAuq5RcCVb6i0KYzsv_JsCFNsIHdLVTIGNabNcV_YcROiG7jerBfeiwHIBiky_ab1TKqIIsk57TYQ/s200/yoga2-main_Full.jpg" alt="" id="BLOGGER_PHOTO_ID_5445017002390412914" border="0" /></a><span style="font-weight: bold;">Your Guide to Popular Yoga Styles</span><br /><div style="text-align: justify;">By Ann Pizer, About.com Guide<br />Updated July 06, 2009<br />About.com Health's Disease and Condition content is reviewed by our Medical Review Board<br /><br />There are many different styles of yoga being taught and practiced today. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Here is a quick guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you.<br /><br /><span style="font-weight: bold;">HATHA</span><br />Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.<br /><br /></div><p style="font-weight: bold; text-align: justify;"> <a href="http://yoga.about.com/od/typesofyoga/a/vinyasa.htm">VINYASA </a> </p><div style="text-align: justify;"> Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called <a href="http://yoga.about.com/od/yogasequences/a/sunsalutations.htm">Sun Salutations</a>, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.<br /><br /></div><p style="text-align: justify;"> <a href="http://yoga.about.com/od/ashtangayoga/a/ashtangs.htm"><b>ASHTANGA</b> </a> & <a href="http://yoga.about.com/od/poweryoga/a/power.htm"><b>POWER YOGA</b></a><br /></p><p style="text-align: justify;">Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called <a href="http://yoga.about.com/od/poweryoga/a/power.htm">Power Yoga</a>. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses. </p><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/iyengar.htm"><b>IYENGAR</b></a> </p><p style="text-align: justify;"> Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of <a href="http://yoga.about.com/od/yogagear/ss/props.htm">props</a>, such as yoga blankets, blocks and straps, in order to bring the body into alignment. </p><p style="text-align: justify;"><a href="http://yoga.about.com/od/kundaliniyoga/a/kundalini.htm"><b>KUNDALINI</b></a> </p><p style="text-align: justify;"> The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential. Kundalini uses rapid, repetitive movements rather than poses held for a long time, and the teacher will often lead the class in call and response chanting. </p><p style="text-align: justify;"><a href="http://yoga.about.com/od/bikramyogahotyoga/a/bikram.htm"><b>BIKRAM/HOT YOGA</b></a> </p><div style="text-align: justify;"> Pioneered by Bikram Choudhury, this style is more generally referred to as <b>Hot Yoga</b>. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.<br /><br /></div><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/anusara.htm"><b>ANUSARA</b></a> </p><div style="text-align: justify;">Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. The philosophy’s premise is belief in the intrinsic goodness of all beings. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used.<br /><br /></div><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/jivamukti.htm"><b>JIVAMUKTI</b></a> </p><p style="text-align: justify;"> This style of yoga emerged from one of New York’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation, and spiritual teachings. They have trained many teachers who have brought this style of yoga to studios and gyms, predominantly in the U.S. These classes are physically intense and often include some chanting. </p><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/forrest.htm"><b>FORREST</b></a> </p><div style="text-align: justify;">Headquartered in Santa Monica, California, and gaining popularity around the U.S., Forrest Yoga is the method taught by Ana Forrest. The performance of vigorous asana sequences is intended to strengthen and purify the body and release pent-up emotions and pain so that healing can begin. Expect an intense workout with an emphasis on abdominal strengthening and deep breathing. <br /><br /></div><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/kripalu.htm"><b>KRIPALU</b></a> </p><p style="text-align: justify;">The name Kripalu is associated both with a style of hatha yoga and a yoga and wellness center in Stockbridge, Massachusetts. Both were founded by yoga guru Amrit Desai, who came to the United States from India in 1960. Kripalu is a yoga practice with a compassionate approach and emphasis on meditation, physical healing and spiritual transformation that overflows into daily life. Kripalu also focuses on looking inward and moving at your own pace. </p><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/integral.htm"><b>INTEGRAL</b></a> </p><p style="text-align: justify;">Integral yoga follows the teachings of Sri Swami Sachidananda, who came to the U.S. in the 1960s and eventually founded many Integral Yoga Institutes and the famed Yogaville Ashram in Virginia. Integral is a gentle hatha practice, and classes often also include breathing exercises, chanting, <a href="http://yoga.about.com/od/howtospeakyoga/g/kriya.htm">kriyas</a>, and meditation. </p><p style="text-align: justify;"><a href="http://yoga.about.com/od/typesofyoga/a/sivananda.htm"><b>SIVANANDA</b></a> </p><div style="text-align: justify;">The first Sivananda Yoga Vedanta Center was founded in 1959 by Swami Vishnu-devananda, a disciple of Swami Sivananda. There are now close to 80 locations worldwide, including several ashram retreats. Sivananda yoga is based upon five principles:<br />. Proper exercise (<a href="http://yoga.about.com/od/howtospeakyoga/g/asana.htm">Asana</a>, focusing on 12 poses in particular) </div><p style="text-align: justify;">2. Proper breathing (<a href="http://yoga.about.com/od/breathing/a/pranayamahub.htm">Pranayama</a>) </p><p style="text-align: justify;">3. Proper relaxation (<a href="http://yoga.about.com/od/yogaposes/a/savasana.htm">Savasana</a>) </p><p style="text-align: justify;">4. Proper diet (Vegetarian) </p>5. Positive thinking (Vedanta) and meditation (<a href="http://yoga.about.com/od/theyogasutras/p/eightlimbs.htm">Dhyana</a>) <br />Article by :<a href="http://www.about.com/"> www.about.com</a>Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0tag:blogger.com,1999:blog-4897988980807572621.post-59939702292702689432010-03-04T21:24:00.000-08:002010-03-04T21:28:53.085-08:00Quick Yoga Tips<ul style="text-align: justify;"><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">The time most suitable for Yoga is in the morning before breakfast when the mind is calm and fresh and the movements can be done with ease and vitality.</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">The most important things you'll need to get started - as they say - are a big heart and a small ego.</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">A person must seek a place of quietude, which is well ventilated, free from dust, insects, unpleasant smell, draught, and moisture. There should be no distraction whatsoever.</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> You must empty your bowels and bladder, clean your nostrils and throat of all mucus, consume a glass of lukewarm water and then begin the exercises after 15 minutes.</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">Always remember that you should begin with the easy postures and then proceed to the difficult ones. One must follow the graded steps of Yoga. </span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> In the beginning, all movements should be practiced lightly and you must cease to go further if fatigue shows. </span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">Yoga must pep up and not impart weariness and despondency.</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">Periods of relaxation are advisable if a particular exercise proves to be tiring. </span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">Yoga trainers recommend a balanced diet (<i>sattwik</i>). There should be an interval of 4 hours between meals. </span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">The ratio for the composition of meals should be:</span> <ul><ul><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">grains and cereals 30% of the calorific value</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">dairy products 20%</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">vegetables and roots 25% </span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">fruits and honey 20%</span> </li><li> <span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> nuts remaining 5%</span> </li></ul></ul> </li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> Regarding the quantity of food, it should be moderate (<i>mitahara</i>), only that which satisfies one's appetite.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">One should avoid overeating, fasting or eating once a day. Stale or non-nutritious food, you know, is harmful.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> The clothing should be loose and as scanty as possible, because maximum amount of the skin should be exposed to air.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">Form-fitting cotton/Lycra pants and shirts are the best.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> The breathing should be long and deep. The mouth should be closed and inhale and exhale only through the nose.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;"> Always take a mat of <i>kusa</i> or any other grass or hay for sitting postures.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">For lying postures use a woolen carpet, and spread a clean sheet over it. </span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">You can check out some other commercial Yoga accessories, like Yoga belt, foam blocks, Yoga pillows and rubber mats.</span></li><li><span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 85%;">Article by : <a href="http://hinduism.about.com/library/weekly/extra/bl-yoga-tips.htm">www.about.com</a></span></li></ul>Yogahttp://www.blogger.com/profile/13741806813176975710noreply@blogger.com0