Yoga Benefits

The benefits of the yoga routines presented in this site go far beyond those of conventional diet plans, which usually suggest eliminating certain food groups and throwing yourself into a frantic exercise routine to lose weight quickly. The yoga approach is far more effective in helping you reach and maintain a healthy weight. It also is more enjoyable and easier (both physically and psychologically) than rigid eating or exercise programs.online casinoWhen you practice the yoga routines regularly, you do not need to obsess about how many hours you exercise each week. The practice of yoga teaches you to listen to your intuitive self. You will know how much or how little to practice each day, according to your body’s needs. From the moment you practice your first routine, you will notice benefits. You will move more easily; have improved balance; be able to concentrate better; and feel more energized, determined, and self-confident yet relaxed and inwardly calm. The more you enjoy your practice, the more you will want to practice. In this way, yoga becomes a self-regulating tool for optimum health. The benefits accrue from week to week, and the better you feel about yourself, the more you will want to take care of yourself. You will adopt increasingly healthier behaviors as your moods, appetite, and sleep patterns are bought back into balance. You will consciously choose healthy, nutritious foods; drink an abundance of water, exercise daily, and feel more relaxed and nourished overall. Weight loss will follow naturally.

Studies have shown that mentally rehearsing what you want the body to do stimulates pathways in the brain used for the actual movements and, in so doing, “tunes up” the muscles for maximum benefit. Mental rehearsal is nothing new-the yogis have practiced it for centuries to perfect a pose or routine.The breathing and visualization exercises included with each routine presented in this book are practiced with slowness, precision, and concentration coupled with periods of relaxation and meditation. This approach allows your mind time to formulate a very clear image of what you would like to see happen. With practice, you will be able to apply these strong visualization skills not only to losing weight but also to achieving other lifestyle goals. To ensure success in your weight loss program, it is as important to practice the breathing and visualization techniques as it is to practice the physical workouts. Each practice complements the other.

To begin reprogramming your mind with a healthy body image, try practicing the following simple visualization exercise. Practice the visualization for 15 minutes every day in a quiet place, whenever you find yourself sitting or lying still.

• Place a cushion on the floor, and sit on it in Cross-Legged Position.
  If this position is not comfortable, sit on a folded towel to tilt your hips forward and take the pressure off your knees. Alternatively, sit with your legs stretched out in front, leaning against a wall if necessary, or sit in a chair. Rest your hands on your knees, palms facing up or down.
• Close your eyes, and be perfectly still you cannot relax completely unless your body is perfectly still.
• Inhale deeply and slowly, then exhale with a gentle sigh.
• Let your breath come and go in an easy, unhurried way, paying attention to the rise and fall of your chest with each breath.
• With each exhalation, let all the weight of your body sink down into your buttocks. With each inhalation, feel as if you are being pulled up b­ a string attached to the crown of your head while the base of your spine is anchored to the floor.
• Let your logical thinking (all that planning about what you are going to do next) subside, and silence the chatter in your mind so that your mine can rest. Do not try to stop the thoughts, watch them come and go. The more detached you become, the more your mind will become quiet. Observe all that is going on in your body and mind.
• Let the “observer” go, but let the “observing” continue.
• Be as still as a statue. Watch your mind become quiet, and visualize your life as you would like to be-the way you would like to look, speak, interact with people; the sort of relationship you would like to have witt. a partner, the career path or hobbies that you would like to have. Continue the visualization for a few minutes. . The vision will come with practice.
• In the silence, refine this image of yourself as you would like to be for 10-15 minutes, until it is very clear in your mind.
• To finish the exercise, gently begin to deepen your breath.
• Stretch your arms out in front of you, then overhead.
• Rub your palms together until your hands are very warm, then place them over your eyes.
• Release your palms, blink, stand up, and stretch your body to each side to awaken your spine.

You will feel relaxed and alert, ready to get on with your day, knowing that you have imprinted a very clear image of your ideal self on your mind. Your subconscious will be open and receptive to the suggestions that will make this vision a reality. The more you practice, the more effective the results will be, so keep on refining the image of yourself as you would like to be until it is very clear in your mind. Expect this vision to become a reality sooner than you think.

By practicing the yoga techniques in this site, you’ll not only gain lean muscle tissue and increase your metabolism (think “fat burning”), bur you’ll also get back in touch with your body’s needs on a deeper level. You’ll learn to distinguish between your physiological need for food and your soul’s need for nourishment, which should lessen any dependence on food, alcohol, and other stimulants. Learning this art of inner fulfillment is a lifelong commitment and presents many challenges. Regularly practicing these yoga routines will keep you focused on your goals so that you achieve success and have the energy to enjoy your life to the fullest.In today’s fast-paced society, we often expect results now-instant flight bookings, instant sales purchases, and instant pleasure-but when it comes to reaching and maintaining a healthy weight, this does not apply. When a fad diet fails to result in immediate weight loss, you may feel like a failure. But it’s the diets that fail, not you. Rather than looking for an answer in the form of a pill, potion, or diet, turn to the practice of yoga.

Losing a dress size along the way is terrific, and it may make you feel great, but remember that your body is just your outer shell. Underneath that shell is a person with needs, desires, goals, and aspirations. The ability to satisfy your soul and create the reality that you desire plays a big role in your health and well-being.

Benefits

• Slows down heart rate, body processes and emotions
• Promotes looking within

Use Child’s Pose after any stretch or after a vinyasa to quiet and focus your mind, promoting a sense of inner stillness. This stretch keeps your hips open while resting between yoga poses and allows your spine and upper thighs to stretch gently.

Focus

Bring your buttocks as close to the floor as possible. Widen your feet and knees if necessary.

1. Kneel on the floor; lean back, and place your hands on your calves.
2. Grab your calves, roll them outward, and sit deeply between your heels; let your buttocks sink toward the floor.
3. Let your arms hang, hands beside your hips, palms facing back.
   

   

4. Keeping your buttocks as close to the floor as possible, stretch your chin forward, and gently lower your forehead to the floor.(If your buttocks lift up rather than stay in contact with the floor, concentrate on pushing your buttocks toward the floor to stretch your spine. If your head does not reach the floor, place a pillow or folded blanket under your forehead for comfort.)
5. Round your back, and let your shoulders drop closer to the floor. Relax into the pose in a very passive way. Breathe deeply.

The Full Yoga Breath is used throughout many of yoga poses because it uses all of the lung capacity for maximum energy. Deep breathing techniques increase oxygen supply to nourish every cell in the body. The body’s response to an overabundance of oxygen in the blood is to slow down respiration rate and brain function, to allow carbon dioxide levels to return to normal. During this time, the mind and body become very quiet. You can experience this stillness for moments at a time during your yoga routines. With simple breathing techniques, you can take yourself down into that deep velvety darkness behind the eyes and, in the stillness, practice listening to what is to be revealed to you moment by moment.Breathing techniques train your mind to tune out outside stimuli and to focus your energy and concentration, which has a calming effect. The less anxious you become, the more you can detach yourself from all those busy-yet­unimportant thoughts and regain a sense of control. The more you practice deep breathing, the more energized your thoughts will become, and the more empowered you will feel.

Babies automatically practice the Full Yoga Breath, because this is the way we were born to breathe. Unfortunately, because of poor posture and rushing to meet deadlines, adults have forgotten how to breathe naturally and effortlessly. Many people sit slouched in front of the television, hunched in front of the computer, or clutching a steering wheel for much of the day. These poor sitting habits compress the diaphragm and lead to shallow breathing, with resultant neck and shoulder pain. Most adults take breathing for granted and do not breathe consciously or use their entire lung capacity.

Benefits

• Improves concentration, energy levels, resistance to disease and infection, circulation, capacity to manage stress, and ability to switch off mentally
• If practiced regularly with relaxation and visualization techniques, eliminates cravings and dependency on health-destroying substances such as nicotine, alcohol, sugar, and excess fats

Focus

Consciously release and expand your diaphragm to allow more oxygen into your lungs.

Stage 1

Focus

On the inhalation, allow the area around your navel to balloon up, on the exhalation, expel all of your breath to prepare your lungs for the next inhalation.

1. Lie on the floor on your back with your arms at your sides, palms facing up, and feet flopped apart. Begin to pay attention to your breath.
2. Ask yourself the following questions:
3. Does my breath feel stuck around the middle of my abdomen or in the top of my chest? (Release any tightness with the exhalation.)
4. Are my inhalations the same length as my exhalations? (Make them both even.)
5. Am i straining on the inhalation or the exhalation? (Don’t force the breath, relax into the breathing.)
6. Slowly inhaling through your nose for a count of 4, expand your lower abdomen up, as though you were releasing a tight belt across your tummy. Feel the lower part of your lungs expand and fill with air.
7. Exhaling for a count of 4, consciously pull your abdominal muscles back down slowly to flatten your abdomen.
8. Repeat the inhalation and exhalation 3 times.

Stage 2

Focus

1. Stretch the tiny muscles between each rib bone, so your ribs can lift up and sideways.
2. Inhaling slowly for a count of 4, expand your lower abdomen.
3. Continue breathing for 2 more counts, and widen your ribs up and sideways. Feel the middle part of your lungs fill with air.
4. Exhaling for a count of 6, flatten your abdomen, then your ribs.
5. Repeat the inhalation and exhalation 3 times.

Stage 3

Focus

1. Make the movement of your abdomen, ribs, and upper chest smooth and rhythmic, without strain-like the ebb and flow of waves on a beach. Relax as you exhale as slowly as possible.
2. Inhaling slowly, expand your abdomen and ribs for a total count of 6.Inhaling for another count, expand your upper chest muscles just under your collarbone. Feel the top part of your lungs fill with air.
3. Exhaling for a count of 7, feel first your abdomen, then your ribs, and finally the top of your chest empty of air.
4. Repeat the inhalation and exhalation 3 times.

Complete

1. Combining Stages 1-3, practice 7 rounds of Full Yoga Breath, inhaling and exhaling for a count of 7 each time.
2. Return to your normal breathing pattern.

Because the Full Yoga Breath is so integral to yoga practice, a few points are worth noting:

• This is not a race, so do not rush your progress. Take time to become familiar with your breathing pattern; it is unique to you. With practice, it will become one of your most important tools for maximizing health and well-being.
• Full Yoga Breath is best practiced lying down initially, until it becomes rhythmic and easy. When the technique becomes easier, it can be prac­ticed standing or seated.
• The best time to practice this breath is on waking, when your body is relaxed. If you struggle to get out of bed each morning, try this breath 7 times on waking. As your body fills with oxygen and your brain becomes energized, you should find it much easier to become active.
• At first, this technique may feel awkward. It takes time to undo bad breathing habits. Initially, exaggerate the movement of your chest, to experience the full expansion and contraction of your lungs as they fill with air. The breath will become quieter with practice.
• This deep breathing technique is used when practicing many yoga poses: gather the energy within on the inhalation, and extend and stretch into a pose on the exhalation.
• Do not be alarmed if you feel a little dizzy after completing this breathing technique. Make the counts a little faster until you feel more comfortable. It may take time for your brain to get used to the increased oxygen supply if your breathing is normally shallow.

Warnings

Although you may become a little dizzy the first few times you practice this technique, the feeling will pass with time and practice. Breathing techniques can be quite taxing on your lungs if you are normally a shallow breather, so start gradually. Even a few minutes a day is beneficial. With practice, the time can be increased safely if you follows a few commonsense guidelines.

• If you suffer from hypertension, do not strain by making your inhalations and exhalations too deep. If you feel any discomfort, stop and rest for a while before continuing.
• If your head becomes hot, lie down in a relaxed position to rest for a few minutes to recover from the strain. More is not necessarily better.
• If you feel dizzy or lightheaded, stop immediately and return to your normal breathing pattern.

When practicing yoga, it is important to be and feel unrestricted and free. To be able to focus only on your breathing and on your movements, you should get rid of any annoyances and obstacles that bug you and hinder your concentration. Bulky glasses can be one of those annoyances, since they may restrict your positions and even fall off. With Bikram yoga or other more physically demanding types of yoga, you are also likely to perspire, and nothing will make you lose your focus more than sweaty, slippery glasses.

This is why so many yoga practitioners use contact lenses. Lenses are the way to go to ensure a perfect vision during physical training in general, and yoga in particular. Contacts are so comfortable that after a few minutes, you won’t even feel that you’re wearing them!

Modern lenses are also easy to handle, and can be put in before class. If you want, you can buy lenses only for your yoga classes, or you can get a permanent type of lenses. You will soon find that there are many types of cheap lenses on the market; to find the type that suits you, just get online to compare contact lens prices!

You may have picked up this site because you want to lose a dress size. Yet the practice of hatha yoga offers you the opportunity to go beyond that, to achieve a health, weight and maintain it forever. In addition to improving the aerobic capacity of your heart and increasing your metabolic rate to burn fat, you will learn how to visualize something you want in your life so clearly and consistently that your mind is open to positive suggestions about how to achieve that goal, whether it is losing weight, getting a new job, or having a more satisfying relationship. Use your breath to calm your emotions and mind so that you can manage any fears, doubts, or anxieties that are stopping you from reaching your goals.Value yourself the way you are, and to be thankful for all that you have achieved already in your life.

Make conscious decisions about your lifestyle, based on common-sense nutritional guidelines plus your intuition, which will allow you to maintain a healthy weight.

When you practice the techniques, you will join millions of people who have experienced the profound benefits of practicing yoga regularly. An increasing number of film stars and athletes do yoga, and 15 million Americans include some form of yoga in their fitness routine-twice as many as did 5 years ago. Seventy-five percent of all health clubs in the United States now offer yoga classes, for people just like yourself

The physical benefits of returning to a healthy weight are enough to prevent obesity-related illnesses. Yet it is the emotional, mental, and spiritual nurturing of the practice that often brings people to yoga. Once you try it, your cravings for food, alcohol, and other stimulants may be replaced with a healthy craving living life to the fullest.

You have now learned from this site how to nourish your physical needs for a healthy body from within, but you also have the skills to go further and explore your mental, emotional, and spiritual needs as well. For, as Godfrey Devereux, author of the Hatha yoga, Breath by Breath, says Hatha yoga is a spiritual practice. In practical terms, yoga involves the release of human potential. This means the full power of your body and the full power of your mind become available. The deeper you go into the practice, the more this potential will fulfill itself”Imagine how you can use that improved concentration, determination, self­discipline, self-confidence, willpower, physical and mental stamina, and inner calm to bring positive changes to other areas of your life. The power of your mind is unlimited. Following the steps is the first of many challenges to keep you moving forward.

We are each responsible for our own well-being. Take the time to explore all of your inner needs and to satisfy them. Look after the inner needs, and the outer needs will take care of themselves, including keeping you at your healthy optimal weight. Do not settle for second best-you deserve to travel first class all the way in this life. Keep growing, because what you are becoming is inwardly beautiful, and what you see what you see when you look in the mirror is just the tip of your true potential. Enjoy the journey.

The vinyasas need to be approached with care, because when they are done dynamically, they are quite strenuous.

• If you are moderately fit or mildly overweight, you can practice the routines safely in the comfort of your own home. If you are very overweight, consult your medical practitioner first, then work with an experienced yoga teacher before you embark on this program.
• Consult your medical practitioner if you have back, neck, or joint problems, high blood pressure, diabetes, or asthma.
• Do not eat for an hour before practicing, even then, eat only something light, such as some fresh fruit or yogurt.
• Establish a regular time of day to practice. Warm up first, then spend about 30 minutes practicing one routine at a time, for a week at a time. It is important to complete an entire routine-stretching, posture­improving exercise, vinyasa, breathing technique, and visualization-for maximum effect.
• Practice on a floor surface that is not slippery or use a nonskid mat (called a “sticky mat,” available at sports stores and from yoga suppliers).
• Practice in bare feet, and wear loose, comfortable clothing. Do not practice in air conditioning if possible. (These routines will build heat in your body, and air conditioning can cause a chill when your body is still again.)
• Use an aromatherapy diffuser or burn incense while you practice. For an uplifting effect, use scents such as bergamot, geranium, orange, rosewood, sandalwood, or ylang ylang. To clear your mind, try using eucalyptus, pine, or tea tree.
• Listen to your favorite nonintrusive music while you practice.
• After completing the vinyasa, cover yourself with a large towel or blanket to complete the breathing and visualization work, which requires you to sit still.
• Drink a glass of water after practicing to help eliminate toxins from your body.

We live in a weight-obsessed culture that sets extremely high standards for attractiveness and sets great penalties for being overweight. When it comes to weight loss, many women-overweight or not-believe that their lives would be greatly improved by losing some weight.Some women would do or pay anything to achieve this goal, hence the lucrative dieting industry and the myriad purveyors of pills, potions, and programs. Clever marketing, aided by the media’s endorsement of each new weight-loss miracle, entices millions of people to part with their money for short-term results at best. In a society that craves instant gratification, companies have to keep coming up with products that promise quicker, more fabulous results.

Yet we know that statistically, most people who lose weight end up gaining it back. Each new product or claim-which often contradicts previous ones­serves only to confuse the average weight-loss consumer. People end up not knowing what to believe, eat, or use. And so the problem persists worldwide in westernized and industrialized countries, people are getting heavier, despite the increasing availability of health clubs, weight-loss clinics, and low-fat foods. Obesity is now recognized as a chronic, life-threatening disease.