Yoga Positions and Techniques

What Forms of Prenatal Yoga Are Safe During Pregnancy?

noreply@blogger.com (Wings of Angel) — Mon, 27 Feb 2012 15:29:00 +0000

If you're pregnant, chances are you're looking for ways to stay healthy and stay in shape until you deliver. But you've probably been told to avoid a litany of exercises that may be harmful for the baby. Pregnancy women have engaged in all kinds of exercises only to eventually give birth to healthy babies, but if you're considering starting any exercise routine it's important to inform your doctor.
One exercise that is helpful for many women is yoga-particularly a form of yoga called restorative yoga that uses props to position the body in certain poses.

Restorative yoga uses blankets, chairs, pillows, walls, blocks, and other items to position the body in the desired pose. This restful yoga differs from sleeping, but does put the body into a deep relaxation during which time they may meditate. It works to relieve stress and the relaxation helps to improve blood pressure, depression, anxiety, and other concerns facing a lot of women during their pregnancy. Many also report a better night's sleep afterwards and an increase in energy levels. If this sounds like something from which you can benefit, inquire with a local health or fertility clinic about its benefits.

Many of these clinics offer classes, while gyms and other establishments provide classes, too. Make sure you inform the instructor that you are pregnant before the class begins. Even if the class is geared towards pregnant women, it might still be worth it to notify the instructor of your trimester and pregnancy week. Women may find that they are encouraged to avoid certain poses as they are farther along in their pregnancy.

Balancing poses should be avoided no matter the type of yoga. Your center of gravity changes as your baby is growing inside of you, which throws off your balance. Do not risk a fall by attempting a balancing pose. Poses that put you upside down should be avoided, as well as those that put you on your stomach. With the various restrictions, it's best to attend a class geared towards pregnant women because the instructors will be well-informed of the types of poses that are safe and unsafe depending on your trimester.

Certain types of yoga should be avoided, however. Specifically, Bikram yoga, or hot yoga, which involves doing yoga in a very hot environment. As with any exercise, talk to your doctor before you begin any program to make sure that it is safe.

Article Source: Arianna Benson, Ezine Articles

Which Type of Yoga is Best for Me?

noreply@blogger.com (Wings of Angel) — Tue, 14 Feb 2012 13:22:00 +0000

Right now, the only things that are in your experience are your body, your mind, and your emotions.You know them to some extent, and you can infer that if these three things have to happen the way they are happening, there must be an energy that makes them happen. So these are the only four realities in your life: body, mind, emotion, and energy.

Whatever you wish to do with yourself, it must be on these four levels. Whatever you wish to do you can only do it with your body, your mind, your emotions or your energy.

If you use your emotions and try to reach the ultimate, we call this bhakti yoga; that means the path of devotion. If you use your intelligence and try to reach the ultimate, we call this gnana yoga; that means the path of intelligence. If you use your body, or physical action to reach the ultimate, we call this karma yoga; that means the path of action. Now if you transform your energies and try to reach the ultimate, we call this kriya yoga; that means internal action.

These are the only four ways you can get somewhere: either through karma, gnana, bhakti or kriya-body, mind, emotion, or energy. These are the only four ways you can work with yourself. It is just that in one person the heart may be dominant, in another person the head may be dominant, in yet another person the hands may be dominant; but everybody is a combination of these four. So you need a combination of these four. Only if it is mixed in the right way for you, it works best for you. What we give for one person, if it is given to you, may not work well for you because that person is so much heart and this much head. Only when it is mixed in the right proportion it works for you. That is why on the spiritual path there is so much stress on a live Guru; he mixes the cocktail right for you, otherwise there is no punch.

There is a wonderful story in the yogic lore.

One day, one gnana yogi, one bhakti yogi, one karma yogi, and one kriya yogi were walking together. Usually these four people can never be together, because gnana yogi has total disdain for every other yoga; it is the yoga of intelligence. Normally, an intellectual person, a thinking person has complete disdain for everybody else. A bhakti yogi, full of emotion and love, thinks all this gnana,karma and kriya yoga is just a waste of time. Just love God and it will happen. The karma yogi thinks that everybody is lazy and that they have all kinds of fancy philosophies; what needs to be done is work. One must work and work and work. The kriya yogi just laughs at everything. The whole existence is energy. If you don't transform your energy, whether you long for God or you long for anything, nothing is going to happen. So they can not be together, but today they were walking together. Then it started to rain. They were in the forest and it started raining. They started running, looking for shelter, and there they found an ancient temple which just had a roof-no walls on the sides. In the center, there was a Linga. So these people went inside the temple for shelter. The storm became more and more furious and it started blowing in torrents. The fury of the storm was getting into the temple so they went closer and closer and closer to the Linga. There was no other way to be because it was just blasting them from all sides. Then it became very furious.

There was no other place; the only way they could get some protection was for all four to hug the Linga. Suddenly they felt something enormous happening. They felt a huge presence, a fifth presence. Then all of them said, "Why now? For so many years we have pursued You and nothing happened; why now?" Then Shiva said, "At last the four of you got together. I have been waiting for this to happen for a long time." Without addressing the four basic ingredients of body, mind, emotion and energy out of which all your present experiences are rooted, one cannot move ahead. You can only start a journey from where you are right now.

Article Source: By, Sadhguru Jaggi Vasudev, Ezine Articles

Yoga Nidra

noreply@blogger.com (Wings of Angel) — Wed, 25 Jan 2012 14:20:00 +0000

Yoga nidra is also known as deep sleep. This help in deep relaxation. Yoga nidra is the fourth of five yoga states of consciousness. In the yoga nidra state, the consciousness is inactive. It is an ancient practice that is characterized by a series of mediation exercises that lead the yogi to a greater state of relaxation and an awareness of one's true self. Yoga nidra takes the practitioner through many levels of awareness to one of the deepest states of mediation in hopes of experiencing the ultimate awakening to one's true nature. It can be referred to as yogic sleep, sleep state, yoga sleep, sleep of the yogis or sleep with awareness.

Procedure For Doing Yoga Nidra

Use relaxation techniques. Lie on your back and breathe slowly while focusing on your face and forehead. Spend extra time focusing on your nostrils as you breathe in and out through your nose. Slowly move down and focus on other areas of your body until you get to your toes. Then, reverse direction and have your concentration slowly ascend up your body.
Do the 61 points exercise on your upper body. This involves starting with focus on your forehead. Then, starting with concentrating on your throat, focus on your throat, then right shoulder, elbow, wrist, the tip of each finger, wrist, elbow, shoulder, and finally your throat again. Repeat for your left side. Then, focus on your throat, space between breasts (hereinafter "space"), right breast, space, left breast, space, abdomen, navel.
Continue through your lower body. Much like you did with the upper body, focus on your right hip, knee, ankle, tips of toes, ankle, knee and finally your right hip again. Repeat with the left side. Then, focus on your navel, abdomen, space, throat, forehead.
Do the spinal breathing exercise. Try to breathe as if you are breathing from the very top of your head all the way down to the base of your spine. Imagine your energy flowing from the top of you to the bottom, and then from bottom to top as you inhale and exhale.
Use the chakras to enter into yoga nidra. First, spend a few minutes concentrating on your eyebrows, then your throat. Imagine a moon at your throat. Now focus on the area between your breasts and try to completely empty your mind of thoughts for at least 10 minutes. Then, slowly bring yourself back to full consciousness.

Benefits of Yoga Nidra

It allows your mind to begin to draw from a greater pool of creativity to comes up with ideas and solutions
It lets you approach solutions from a wider variety of different perspectives
Provides you with an opportunity to think in a more creative way
Allows fresh ideas to freely flow after each and every session
Gives you a greater capacity to think on your feet
Provides you with a constant flow of creativity and inspiration
You can find yourself coming up with solutions to longstanding situations that have been causing you problems.

Precautions to be taken while doing Yoga Nidra

If you fall asleep, or fail to relax, don't judge yourself. Just continue with your Yoga Nidra practice regularly, and you will begin to see results.
Make a recording of this meditation, or have somebody else make it for you. It's best to say each step slowly and with a soothing voice.

Video Of Yoga Nidra

Yoga Does Promote Good Health

noreply@blogger.com (Wings of Angel) — Wed, 13 Jul 2011 16:02:00 +0000

A new study led by an Indian-origin scientist has proved that meditation actually eases stress and promotes better health.

Meditation triggers a change in electrical activity of the brain, improving the mind and body in measurable ways, revealed Dr Ramesh Manocha at Sydney University, lead researcher of the study on work stress.

Within the context of meditation and stress, it's the largest study in the world and we've applied some rigorous conditions, the Sydney Morning Herald quoted Dr Manocha as saying
.

The secret to the success of the study, he said, was the mental silence traditional approach used in Sahaja Yoga.

What authentic techniques should do is show you how to widen space between thoughts until the space is so large you have no thoughts whatsoever in that moment, he stated.

In the study, 178 full-time workers practiced meditation twice daily at home for 10 to 20 minutes over eight weeks.

The improvements for mood and depression were twice as high for those practicing mental silence compared to the relaxation and placebo groups.

We've done other published studies where, when you teach people relaxation, they feel better, but there's no change in disease, but when you teach mental silence approach, they felt twice as better but also saw significant changes in indicators with disease, added Dr Manocha.

Toni Martelli, 33, who took part in the trial, believes the benign lump on her throat has shrunk by half since adopting mental silence and an alternative medicine approach.

Source: Times of India

Yoga Moves to Beat Insomnia, Ease Stress, and Relieve Pain

noreply@blogger.com (Wings of Angel) — Fri, 08 Jul 2011 16:00:00 +0000

The next time you find yourself lying awake at night, grab your yoga mat: Research suggests this ancient form of exercise can help combat insomnia, relieve stress, and ward off aches and pains that can keep you tossing and turning. Closing your eyes and breathing long, slow breaths can have a sedating effect on the body, says Sara Ivanhoe, featured instructor on VH1's Celebrity Rehab. "I've had trouble sleeping since I was an infant," she says. "One of the reasons I got into yoga is because I wanted to learn to relax on command."

Here are some of Ivanhoe's favorite calming and comforting moves. For best results, put on your pj's first and do them right before you turn in for the night.

Combat insomnia

Easy-to-hold Iyengar yoga inversions, which send blood to the head, can help send you off to dreamland. The gentle Supported Standing Wide Leg Forward Bend is easy to relax into and will help still your thoughts.

How-to: Stand with hands on hips and feet approximately four feet apart, toes slightly turned in. Place a block or short stack of books on the floor in front of you. Breathe deeply; exhale, fold forward, and place hands on floor shoulder-distance apart with fingers spread. Lengthen spine forward and place crown of head on block so both head and neck are fully supported. Draw shoulders away from ears and hug elbows in. (If you feel a hamstring stretch, widen legs and raise block.) Close eyes; breathe slowly in and out through nose. Hold up to five minutes, then come out of pose slowly.

Cure a headache

A pounding head can keep you from falling asleep at night, but you don't always have to pop a pill. This move, called Legs up the Wall, gently stretches the muscles in your neck (often the culprit of tension headaches) and relaxes you at the same time—a combo that can ease your ache in just a few minutes.

How-to: Sit on one end of a mat with your right hip touching a wall. Lean back, turn to lie flat on the mat, and extend your legs up the wall; your butt should be nearly touching the wall and your legs should be together. Put your hands on your belly or rest them on the mat above your head. Close your eyes, relax your jaw, and drop your chin slightly. Breathe deeply and slowly in this position for 3 to 10 minutes.

Ease back pain

Slipping into bed should be a peaceful experience, but many Americans suffer from chronic back pain that prevents them from relaxing comfortably. This reclined twist will give you on-the-spot relief and ward off future trouble by stretching and strengthening muscles and ligaments near your spine.

How-to: Lie on your back on a mat, bend your legs, and squeeze your knees to your chest. Keeping your legs bent and knees together, lower both knees toward the mat on the left side. Hold your knees in place with your left hand and gently twist to the right. Extend your right arm and look right; hold for 5 to 15 breaths. Bring knees and hands back to the center, then repeat to the right. Stretch to both sides three times whenever you feel tightness in your back.

Soothe stress

Relaxing for one minute in Child’s Pose gives your mind and muscles a chance to escape everyday madness.

How-to: Sit back on heels with the insides of legs and feet touching. Lean forward, bowing torso over thighs and lowering forehead to mat. Extend arms forward, palms down. Relax into pose, widening knees or bending elbows a bit, as desired. Focus on breathing, taking four to eight counts for each inhale and exhale and relaxing deeper into pose with each exhale.

Source: Health

Benefits of Prenatal Yoga

noreply@blogger.com (Wings of Angel) — Thu, 09 Jun 2011 17:42:00 +0000

Planning to start with yoga lessons during pregnancy? The following benefits of prenatal yoga will help you make up your mind.

Yoga, the age old disciple of exercise originated in India. Although, Yoga has been popular in Asian civilizations for so many centuries, it’s only now that the western world too has realized how beneficial it can be, both for the mind and the body. Speaking of its benefits, yoga is especially known to aid in prenatal care. So, if you are pregnant and wondering what are the benefits of prenatal yoga, here are some of them explained in detail.

Benefits of Yoga During Pregnancy

During pregnancy, the best way to exercise and keep yourself physically and mentally fit, is by combining yoga with walking. For doing yoga, you have two options i.e. either you can join a yoga class and practice it under a trained teacher or you can purchase yoga DVDs and do it yourself at home itself. If you are someone who has never done yoga before, it is advised that you join a yoga class so that you know exactly how a particular yoga pose has to be performed. Another of the benefits of joining a yoga class is that you will get the company of other expectant mothers and thus can share knowledge and tips on pregnancy and baby care with them. In the end, whichever way you plan to do it, you will surely enjoy the following benefits of prenatal yoga.

Improves Blood Circulation

Yoga is known to improve blood circulation in the body. During pregnancy, water retention resulting in swelling is very commonly experienced by women. However, if a woman undertakes yoga, it brings down the swelling and inflammation in the feet and legs to a great extent, thus reducing the discomfort of the pregnant woman.

Enhances Flexibility

One of the benefits of prenatal yoga for pregnant women is that it increases the flexibility of the muscles of the body. When a pregnant woman does yoga, it stretches her muscles and tones them. This makes the muscles very strong, which is a good thing during pregnancy. Women who suffer from lower back pain can especially benefit from yoga as it stretches the back muscles, improves the posture which otherwise undergoes a wide change during pregnancy, thus relieving back pain in the process.

Relieves Stress

As everyone knows, yoga not only maintains the physical well being, but also greatly contributes to mental well being. During pregnancy, when a woman undergoes so many physical changes, when hormones are playing havoc with her system, when she is not able to do so many things that she was used to doing before, when she suffers from bodily pains, not to mention morning sickness, headaches and nausea, she is bound to feel very agitated. This is where the various prenatal yoga poses help. They help her maintain a calm mind and reduce any mental and physical stress that she might be going through.

Prepares for Labor

One of the Yoga techniques that is taught to pregnant women is to locate tension in their bodies and then release it. This is one of the main benefits of prenatal yoga when a woman goes in labor. Due to this technique, the pregnant woman does not feel tense every time she experiences a contraction. This yoga exercise makes her labor less painful than usual.

Enhances Oxygen in the Body

As various breathing exercises are also a part of prenatal yoga, a pregnant woman learns to breathe appropriately while doing yoga. This increases the amount of oxygen in the body, which is beneficial for the health of both the mother and the unborn child.

These are some of the benefits of prenatal yoga. During pregnancy, you should be very careful of the exercises that you undertake. First of all, if you plan to start with yoga, consult a doctor. Only once the doctor recommends you to go ahead, that you should start with this regimen. Secondly, choose the yoga poses carefully. Some of the popular prenatal yoga poses are - Cobbler's Pose, Downward-facing Dog Pose, Tree Pose, Warrior Pose, Squatting and Cat-cow Pose. Although these poses are safe during pregnancy, still if you feel any discomfort while doing them, tell your yoga instructor immediately. Lastly, drink enough water throughout the day and during exercise to keep the body hydrated. If you keep these tips in mind, you can definitely benefit a lot from prenatal yoga.

Source: Aastha Dogra, Buzzle

Tantric Yoga

noreply@blogger.com (Wings of Angel) — Mon, 30 May 2011 18:06:00 +0000

The following article will take you through the basic concept of tantric yoga and try to dispel the doubts that you might have about this form of yoga. Continue reading for more details.

Tantric yoga is often looked upon as a form of exercise that couples undertake in order to attain increased pleasure in the physical act of making love. But that is exactly what tantric yoga is not. Even though attaining higher, more pleasurable forms of making love is one of the advantages of practicing tantric yoga, it is not the only reason why it is done.
We need to first understand the concept of tantric yoga before getting into the varied tantric yoga positions. Continue reading for a more detailed understanding of this yoga form and why it is undertaken.

What is Tantric Yoga?

Tantric yoga has at its base in the need for realization of higher forms of consciousness of the human mind and soul. Those which are not merely attained through sexual experiences. The basic tenet of yoga has always been and continues to be yoga meditation and breathing exercises, though it also finds a medium in specific tantric yoga exercises. Tantric yoga does not in the least preach more advanced forms of sexual practices. Heightened forms of sexuality is only one approach of this stream of yoga and in some yogic texts, there is not even a mention of exploring sexuality. In fact some of the yogic gurus of ancient India who practiced tantric yoga were celibate their entire lives. Which just goes to show that tantric yoga is not what it is made out to be.

Tantric Yoga Positions

In the remainder of this article we shall be focusing on the varied tantric yoga poses and the ways in which tantric yoga for couples can be carried out.

Breathing Exercise

For this yoga exercise, sit comfortably on a mat with your back straight and knees bent to allow the legs to fold.
Start by exhaling completely. Hold for 4 seconds before breathing in.
Breathe in so that you can feel the breath coming in to the abdomen and then filling up the chest.
Hold the breath for 16 seconds and then exhale while counting to 8.
While exhaling, exhale from the abdomen first and then feel the chest empty out.
Repeat this process 10 times.

Rectal Squeeze

For this one of the tantric yoga techniques, stand on all fours and exhale.
Now move back so that the buttocks are taken toward the feet and the hands are stretched out completely in the front.
Now take a deep breath in and hold the breath.
At the same time, squeeze the anal muscles so that the opening is pulled inward.
Then exhale and release the anal muscles.
Maintaining the position, continue to do this 4-5 times.
Relax completely, empty out your lungs and rise.

Dog Pose

Stand on all fours and relax.
Then take a deep breath in and pull yourself up with your arms so that they are completely stretched out.
Your legs and thighs will be completely stretched out as well. And your body will form an inverted 'V'.
You need to feel a pressure in your shins. Experiment with the hands so that you can feel it.
Look through your legs but with a relaxed head.
To come back to the original position, simply get to all fours again.
This is one of those tantric yoga positions that can be done by couples with their bottoms touching and their eyes meeting when they are looking through their legs.

These poses are the perfect tantric yoga for women because they help to correct hormonal imbalance and lead to better health. And with that I hope it has helped to dispel all the myths and misconceptions about tantric yoga and what it means to practice it. Tantric yoga can be practiced by anyone and most definitely should. It is what will allow one to attain higher levels of consciousness and a healthier life.

Source: Rujuta Borkar, Buzzle

How to Improve Your Eyesight Through Yoga

noreply@blogger.com (Wings of Angel) — Wed, 25 May 2011 15:35:00 +0000

Over time, Yoga has proven remarkably beneficial for nearly every part of the body. However, the question lingers: "Can Yoga be used to actually improve eyesight?" Though solid research is lacking, there are at least three types of Yoga, which appear, at least circumstantially, to do just that.

Bates Method

Dr. William Bates, who died in 1931, was an American physician and ophthalmologist, who developed what is now called, the Bates Method for better eyesight. The method improves vision by relearning a supposed habitual strain to see. His theory, which proposes that the eye focuses, by elongating the eyeball, rather than by changing the power of the lens, was not upheld by his peers and remains unproven today.

Nonetheless, the founder and director of the Center and School for Self-Healing, in San Francisco, Meir Schneider, avows that the practice of consciously relaxing the eyes in a Yogic method, in accordance with the Bates Method, allowed him to see again after being pronounced blind at age 6. Schneider teaches Yoga for eyes, involving palming, massage, blinking, and shifting the eyes, and a number of happy students credit him with the return of vision they thought was gone forever.

Dahn Yoga

Dahn Yoga, from Korea, also offers exercises to strengthen the eyes and potentially improve eyesight. According to Dahn practitioners, the eyes are connected to the liver meridian, and exercises that stimulate the liver, help eyesight. According to the U.S. Dahn Yoga website, meridians, or energy pathways, for all organs flow through the abdominal area. By stimulating the abdomen, the energy center will develop. To stimulate and provide warmth in the dahn-jon (energy concentration in the abdomen), the practitioner should rub, press, and tap, the area around the ribs, on both sides. The liver, spleen, and gall bladder meridians are all focused in the area, and eyesight should improve.

Trataka or Drishti

Trataka, or the "uninterrupted gaze," is a method that is said to cleanse the eyes and their passages. The technique is usually taught with a candle flame, but students may also use any item with a positive connotation. The center of the candle is the focus for the gaze, and complete awareness of the flickering nature of the candle is held.

The gaze is kept steady, and the eyelids are kept open, for as long as possible, without blinking. The practice stimulates the tear glands and tears appear after about 10 minutes, having a cleansing effect on the eyes. Eye rotations, and rapid eye movements, done without moving the head, can also be practiced, focusing on moving objects, such as one's thumb. Trataka relaxes the mind; and as mental stress, headaches, and eyestrain are combined, the overall effect is improvement of vision.

Source: Ezine Articles

Bitilasana - Cow Yoga Pose

noreply@blogger.com (Wings of Angel) — Thu, 10 Mar 2011 17:03:00 +0000

Bitilasana is the sanskrit counterpart of cow yoga pose. It is an easy, gentle way to warm up the spine. This pose helps you in strengthening the core muscles. It helps in massaging of spine and abdominal organs. This yoga pose is often paired with Cat yoga pose for a smooth flow of yoga asanas. The cat and cow poses of yoga are considered opposites by some, the back arched or rounded.

Procedure for Doing Bitilasana - Cow Yoga Pose

Start on the floor on your hands and knees. Begin in a neutral position, your back and neck straight and your eyes looking at the floor. Make sure your knees are lined up with your hips and your wrists. Your elbows and shoulders should be in line and perpendicular to the floor.
As you inhale, lift your head, pelvis and chest toward the ceiling, allowing your belly to sink toward the floor. Then open your eyes wide, lift your eyebrows, open your mouth wide and stick out your tongue.
Exhale, coming back to the neutral flat-back position. Repeat 10 to 20 times.

Benefits of Doing Bitilasana - Cow Yoga Pose

Stretches the front torso and neck
Provides a gentle massage to the spine and belly organs
Helps in preventing back pain.
Reduces stress

Precautions to be taken while doing Bitilasana - Cow Yoga Pose

Keep the head in line with the torso if you are having any neck injury.
If you are a beginner than protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.

Bitilasana - Cow Yoga Pose Video

Yoga That Warms You to the Core

noreply@blogger.com (Wings of Angel) — Tue, 15 Feb 2011 15:43:00 +0000

Defrost your frozen muscles-and tone your tummy-by generating your own heat with yoga. "These core-focused poses light a fire from the inside out," says Tara Stiles, yoga expert for the new Jane Fonda's WORKOUT Daily Yoga DVD. "They build heat in the body while also working on deep core strength." Try these moves to sculpt a sexy stomach and shake off that dead-of-winter chill.

Yoga poses for a cover model body

Hands and Knee Hover

Subtle movements can still be super-effective for building strength. "This pose may not look like much, but lifting the knees just 2 inches from the floor activates your entire core," says Stiles. To begin, come onto all fours, spreading your fingers wide on the mat and tucking your toes under like shown. Lift your knees 2 inches off the floor and hold. Stay here for 3 long, deep breaths before moving on to the next pose.

Hands and Knee Hover Cat

This move activates and strengthens your entire core. It also provides an extra tummy-toning challenge because it forces you to move the spine while keeping the knees lifted, says Stiles. Staying on all fours with the knees hovering above the floor, inhale and round your spine, tucking your chin in toward your chest. Hold this position for a moment and then prepare to move into cow.

Hands and Knee Hover Cow

Keeping your knees off the floor, exhale as you arch your spine and look upward. Repeat the cat and cow three times before resting your knees down.

Boat

Boat pose activates the core and builds heat in the entire body, says Stiles. To perform boat, sit on your hips. Lift your shins parallel to the ground and extend arms forward. Make sure to keep the shoulders relaxed. Stay here for 5 long, deep breaths.

Arm and Leg Reach

From boat pose, press your lower back into the ground to prepare for arm and leg reach. This pose provides twice the body benefits, says Stiles, because it activates the entire core while also lengthening the torso. To perform, extend your arms behind you and your feet in front of you, holding both about a foot off the floor. Stay here for 3 long, deep breaths. Lift back to boat pose and continue alternating between the moves for a total of 5 sets. After completing 5 sets hug your knees into your chest and relax on your back.

Bridge

This move releases the abs while opening up the chest and back. "To have the strongest, most stable core, it's also important to have a flexible spine," says Stiles. Lay on your back and place your feet on the ground under your hips. Press your arms down by your sides. Lift your hips straight up and your chest up and back. Stay here for 5 long, deep breaths. Gently lower your body to the floor.

Source: Fitbie

How to Use Bikram Yoga for Weight Loss

noreply@blogger.com (Wings of Angel) — Wed, 09 Feb 2011 07:58:00 +0000

Bikram yoga is a challenging type of yoga where students are placed in a room that is heated to 104 degrees Fahrenheit for a total of 90 minutes of 26 different yoga poses. Losing weight may not be the forefront of what bikram yoga may be used for, however, it is definitely a possibility.

Go to bikram yoga at least 3 times a week or 10 times a month. Going any less can not produce the kinds of results you are looking for with weight loss. Many avid participants of bikram yoga frequent the classes from 5-6 sessions a week and see optimum results.

Take advantage of the yoga poses in class. Try to hold the poses the length of time the instructor tells you to hold for. Bikram yoga is known for burning anywhere from 500-1000 calories a session; however, this is most indicative of how much effort you put into the class: the weaker your poses, the less calories you will burn.

Eat 4 hours before class. This gives time for food to settle while not leaving you on an empty stomach.

Hydrate yourself the day before and the day of your bikram yoga class. Otherwise, you will not experience the full benefits of bikram yoga or the maximum potential of weight loss.

Source: eHow.com

Bhujangasana - Cobra Yoga Pose

noreply@blogger.com (Wings of Angel) — Wed, 02 Feb 2011 16:49:00 +0000

Bhujangasana is normally called as Cobra pose. Bhujangasana comes from the Sanskrit word "Bhujanga", which means Cobra. This is one of the most common hatha yoga poses. The Cobra pose is greatly effective as it can relieve certain types of lower back aches as over time it strengthens the lower back.

Procedure for Doing Bhujangasana - Cobra Yoga Pose

Lie face down on the floor. Point the tops of your feet toward the floor and cross your arms in front of your head. Rest your head and take a few relaxing breaths.
Engage your legs. Tighten them and extend them out and away from your body, as though you are trying to touch something with your toes.
Tuck your elbows and place your hands underneath your shoulders. Keeping your elbows bent, inhale as you press your palms into the floor. Lift your chest and extend your head and neck.
Exhale and return to your starting position.
Repeat Steps 2 through 4 for 5 breath cycles, or however long you want. When beginning yoga, always go at your own pace.
End the cobra yoga pose the same way you started, with your head resting on your arms and your entire body elongated and relaxed.

Benefits of Doing Bhujangasana - Cobra Yoga Pose

Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs

Precautions to be taken while doing Bhujangasana - Cobra Yoga Pose

This asana should not be attempted by pregnant women at all cost.
A person suffering from Hernia should not practice this pose.
If you have seriously injured your back, please avoid this posture or consult your doctor first.

Bhujangasana - Cobra Yoga Pose Video

5 Beginner Yoga Positions You Need to Know

noreply@blogger.com (Wings of Angel) — Mon, 29 Nov 2010 18:20:00 +0000

By Nancy Terence

Yoga can help you achieve peacefulness and a harmonious balance between your mind and body. It has a lot of health benefits such as improving your posture, relieving stress and stretching your tight muscles. However, if you are only a beginner in this art and science of yoga, you might get that natural feeling of uneasiness when you see the different yoga positions. Add to that the fact that each position has a strange and sometimes intimidating name to it.

But don't you worry because there are beginner yoga positions that are designed to help you get started. While some can be quite challenging at first, these are all relaxing and will pave the way for you to achieve more complicated yoga poses.

1. Balasana

Also called the Child's Pose, it will stretch your hips, thighs and ankles. It can also help with mild back pain problems. To achieve this, you must drop on the floor spreading your knees as wide as you can while keeping your big toes touching each other. Rest your belly on top of your thighs and then let your forehead touch the floor. Then your arms should be stretched upward above your head.

2. Mountain Pose

This is known as the Tadasana and it will help improve your posture. You stand straight with your big toes touching each other. If you are uncomfortable with your knees touching each other, you can spread them out a little bit just to ease off the pressure. Move your quadriceps upward, causing your knee caps to rise. Next, tone the belly and draw it in. Your collar bones should be parallel to the pelvis. Keep your neck straight the whole time.

3. Cat Stretch

This yoga position will help improve your abdominal strength while stretching the spine. To achieve this, you must drop on all fours just like a cat, hence the name. Now imagine that there is a line drawn on your back. It should be straight, starting from your head all the way down to your spine. Keep this imaginary line straight. Hold this position for a few seconds or a couple of minutes.

4. Standing Forward Bend

Also called the Uttanasana, this is a pretty straight forward position. This will stretch your hamstrings, providing for more flexibility. To do this pose, stand straight on your mat then bend down with your hands reaching the sides of your feet. Make sure to flatten your palms on mat. Put all your weight on the balls of your feet. When you do this you will quickly feel your hamstrings being stretched. Hold your position for as long as you can.

5. Raised Hands Pose

This position is also called the Urdhva Hastasana and it will help improve your posture as well as strengthen your thigh muscles. To do this position, stand straight and then stretch out both of your arms upward way above your head. Put your palms together touching each other flat while keeping both arms straight. Pull back your shoulder blades.

Source: Ezine Articles

Makarasana - Crocodile Yoga Pose

noreply@blogger.com (Wings of Angel) — Wed, 17 Nov 2010 16:19:00 +0000

Makarasana is also known as Crocodile Pose. Makara in Sanskrit means crocodile. While doing this yogasana, body acquires the shape of a crocodile (makara), as a result this pose this known as makarasna. It is said to bring about mental peace in all who employ its form. Most of the focus is placed on the neck and lower back but does have some effect on the upper back, the abdominals and the digestive system.

Procedure for Doing Makarasana - Crocodile Pose

Lying on your yoga mat, stomach against the mat, get yourself situated. Pull your shoulders down from your ears. Most people tend to tense up in the neck and shoulder area without even realizing it.
Spread your extended legs slightly apart. Your can point your feet towards one another or directly to the back.
Bend your arms at the elbows and tuck your hands, palms down, under your head, which you have turned either to the right or to the left.
Close your eyes and begin your deep, rhythmic breathing through your nostrils. Learn to hold your inhalations and your exhalations a little longer each time you practice yoga.
Relax your face muscles, including your mouth and your brow.
Focus on the various parts of your body. Instruct your back to relax, your legs, your arms, your belly, your heart, your brain, your nervous system, and so on.
Note that your body will relax and you can feel it, with each exhalation.

Benefits of Doing Makarasana - Crocodile Pose

Makarasana is the perfect pose for relaxation of both mind and body.
It helps relieve fatigue after a strenuous yoga session.
The asana helps keep control over high blood pressure.
Breathing problems and genito-urinary disorders are cured.
Makarsana is beneficial to the digestive system.
It helps get rid of flatulence and scoliosis.

Precautions to be taken while doing Makarasana - Crocodile Pose

The patients with heart problems, obesity, and high blood pressure should avoid this asana.

Makarasana - Crocodile Pose Video

Hand Yoga

noreply@blogger.com (Wings of Angel) — Thu, 09 Sep 2010 14:57:00 +0000

It is the ancient art of specific hand movements also known as mudra. It was originally developed in India and later spread to Asia and the world. Hand Yoga is essentially a practice of mudras, or hand gestures by connecting your fingers in predefined patterns. Practice of Mudras influences energy flow in different areas of our bodies. By performing mudras regularly one can achieve a completely healthy state of mind and body, being free of any ailments or diseases.

Procedure for Doing Hand Yoga

Sit comfortably and breathe deeply for a couple of minutes. Then slowly extend one of your arms straight in front of you; be careful not to hyper-extend the elbow.
On an exhale, close your hand into a fist, clenching firmly, but gently. Make sure your thumb is rested inside your hand, rather than outside on top of your fingers.
On your next inhale, release your clenched fist. Extend and stretch all of your fingers straight out in front of you.
Repeat Steps 2 and 3 up to 10 times, or whatever is comfortable for you.
Slowly lower your arm and breathe deeply for a couple of minutes. Then slowly extend your other arm straight in front of you, and repeat Steps 2 through 4.

Hand Yoga Gestures / Hand Yoga Exercises

Apan Vayu Mudra
Gyan Mudra
Rudra Mudra
Prithvi Mudra
Shankha Mudra
Varuna Mudra
Vayu Mudra
Shunya Mudra
Apan Mudra
Linga Mudra
Surabhi Mudra
Surahi Mudra

Benefits of doing Hand Yoga

Those who regularly practice hand yoga may enjoy improvement in their overall health. Many believe that mudras restore the body's balance to its natural state. While some gestures provide instant relief, some ailments, such as arthritis and tendonitis, require regular practice. These gestures of the hand were used for meditative practices, dance and even for healing different ailments like arthritis and carpel tunnel syndrome.

Precautions of Doing Hand Yoga

When breathing during yoga practice, always breathe through your nose. It not only warms the air to body temperature, but also promotes slower, deeper breathing.

Hand Yoga Video

Yoga Apparel Has Made Interesting Changes

noreply@blogger.com (Wings of Angel) — Fri, 25 Jun 2010 11:40:00 +0000

Yoga is a practice with Eastern origins that has survived for centuries and recently made the shift to Western culture. It is a set of stretches and exercises designed to stimulate and strengthen the different muscle groups of your body. It is an inexpensive practice to take up. All that is really required is a comfortable set of yoga apparel and a mat.

Yoga apparel today is much different from the traditional garb worn by the Asian monks who developed the practice.
The first practitioners were ascetics who eschewed many of the common worldly pleasures in an attempt to become spiritually pure. Their clothes were simple, their meals were bland, and they abstained from alcoholic drink and other worldly temptations. As such, the first yoga apparel was simply constructed and erring towards drab. It simply gave the monks the necessary covering and protection from the elements without drawing undue attention to them.

When the practice of yoga moved West, it was secularized to a large degree. The original developers saw yoga as a way to further themselves along the path to enlightenment. It has roots in both Hindu and Buddhist traditions, and while the two religions do not have the same view of enlightenment and life, they both saw yoga as a productive way to hone the body and the mind. The western life had little use for such things, and so the religious and philosophical underpinnings to the exercises weren't taught along with the exercises themselves.

Without the religious prohibition of flamboyance, the style of yoga apparel changed. The cultural aspect was only one part of the change however. Technology also played a big role in changing exercise clothing in general. With the advent of polyester and other synthetic fibers, a simple woven cotton sweat suit was no longer a best option. Now form fitting, flexible attire with one way porous sweat wicking technology can do everything from keep your muscles from freezing up to keep you dry during a workout.

There were some unfortunate experiments with color in the 80's that still haunt those who were caught on camera in the outfits. For the most part the progress of exercise attire in general, and yoga apparel specifically has been positive over the last century.

Sukhasana - Easy Yoga Pose

noreply@blogger.com (Wings of Angel) — Mon, 21 Jun 2010 10:40:00 +0000

Sukhasana, which is also known as Easy Yoga Pose is the easiest meditation pose. Sukhasana is often recommended for people that have difficulty crossing their legs, sitting for any period of time, or have some other physical disability that makes sitting cross legged uncomfortable. If you suffer from Fibromyalgia or arthritis and you have a lot of pain in your muscles and joints then the Sukhasana pose will be the best choice for you.

Procedure for Doing Sukhasana - Easy Yoga Pose

Sit on your mat with your legs extended in front of you.
Fold a blanket and position it under your sitting bones. Your hips will be higher than your knees.
Cross your legs. Focus on bringing your knees as close to the floor as possible.
Breathing deeply, bring your back into proper alignment. Imagine your spine as a straight line ending in the crown of your head. Spread your shoulders wide and breathe into your back.
Hold the posture for 1 to 3 minutes.

Benefits of Doing Sukhasana - Easy Yoga Pose

It is the easiest yoga pose and can be practiced by one and all.
This asana can help you relax your mind and body.
This is the posture you should assume for sitting.

Precautions of Doing Sukhasana - Easy Yoga Pose

Avoid this pose if you have severe knee pain.

Sukhasana - Easy Yoga Pose Video

The Power Of Yoga For Losing Weight

noreply@blogger.com (Wings of Angel) — Thu, 22 Apr 2010 17:56:00 +0000

By Amber Stewart

Many people in the West are attracted to yoga because of its ability to relax both the body and the mind. Yoga is also a wonderful way to get in or stay in shape. The purpose of the postures is to keep the body healthy and fit.

The Physical Benefits of Yoga are Considerable, including:

Improved levels of fitness
Increased dexterity and sense of balance
Feeling more healthy, alert, vibrant and energetic
Developed great strength stamina and flexibility
Better, more attractive posture
Ease in breathing
Untroubled digestion
Improved self-esteem
Improved sleep quality

Many people who practice yoga view it as being a great way to improve their health or improve the function of their minds.

Yoga is an ancient practice that places stress on having full control over the body and the mind, and isn’t that exactly what we need for losing weight?

From the balanced, peaceful state of mind that yoga can bring you to, it’s a lot easier to tackle problems in your life, such as being overweight.

Because it helps burn calories, using yoga for weight loss is ideal. Think about it, have you ever met an obese yoga practitioner? I don’t think it’s possible to be overweight and perform yoga exercises on a regular basis.

By doing yoga, like doing any other physical exercise you will burn more calories and increase your metabolic rate. So it works like any other weight loss program that includes physical activity. But yoga also helps you to increase the wonderful ability to focus, concentrate and at the same time relax your mind. Combining yoga with a healthy eating plan is really a powerful combo for a healthy lifestyle.

If you start doing yoga, lifestyle changes will have to take place – the more yoga you’ll do, the more aware you’ll become of your body, your body’s reaction to foods, drugs and stress.

Yoga places a great deal focus on controlling your breath and how you can use your breathing patterns to help purify your body and mind.

Yoga involves a variety of positions and techniques. All of these postures will be stimulating different glands in your body and your internal organs. Yoga can help reinstate a healthy, balanced hormonal environment in your body. And it helps stimulate your metabolism.

Does yoga for losing weight really work? Definitely. And more than just losing weight, you’ll be improving the function of your circulatory system and creating a healthy balance within your body and mind. In conclusion, can yoga be very effective as one of the many ways for losing weight? Yes, it definitely can!

Trikonasana - Yoga Triangle Pose

noreply@blogger.com (Wings of Angel) — Wed, 14 Apr 2010 18:18:00 +0000

The yoga Triangle Pose is otherwise known as Trikonasana. The yoga triangle pose offers tremendous benefits as it stretches the spine and the hips, opening them out in preparation for the backbends that normally follow standing poses. The triangle yoga pose requires more balance than other standing poses. It stretches your legs, arms and torso while requiring you to stay focused. Balancing frees your mind of tension as you concentrate on maintaining the assan.

Procedure for Doing Trikonasana - Yoga Triangle Pose

Stand in the mountain pose. Place your left foot directly behind you as far back as is comfortable or about 3 feet. Position that foot to face 3 o'clock, with your front foot still facing forward.
Turn your torso to the side, allowing your body and lungs to open up. Push your spine down, so that it points toward the floor.
Open your arms and extend them up and over your head while inhaling. Drop your left hand to the side of the front leg and place your palm on the ground next to your foot. Place your palm on a block if you cannot stretch that far.
Exhale and continue breathing as you hold the triangle yoga pose. Keep the right arm stretched out and straight above your head. Use it to pull your entire body upwards. Focus your eyes on the fingers.
Slowly return to mountain pose and repeat with the other side.

Benefits of Doing Trikonasana - Yoga Triangle Pose

Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps relieve stress
Improves digestion
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

Precautions with Trikonasana - Yoga Triangle Pose People suffering with back pain should avoid doing this yoga pose. Trikonasana - Yoga Triangle Pose Video

Chair Yoga For the Office

noreply@blogger.com (Wings of Angel) — Thu, 25 Mar 2010 19:04:00 +0000

By Angelena Craig

Learning to practice Yoga while sitting in a chair has a multitude of benefits for anyone of any age, shape, size or and fitness level. Chair Yoga is sometimes called Office Yoga. It is a wonderful alternative for anyone who sits at a desk long hours and needs a way to stretch those tired muscles, particularly the back, neck, shoulders and hips, without leaving the office station... and you get all the benefits of regular yoga without ever having to change your clothes or get up or down off of the floor.

Taking a Chair Yoga break, even a five minute break, can increase efficiency and effectiveness while at work and clear the mind. If you can do this several time during the day, even for a few minutes, you will be happier in your body and your mind will defog.

Here are a few easy seated yoga stretches for the back:

1. Push or roll your chair away from the desk so that you are back as far as you can go with your arms straight and your hands resting on the edge of the desk. Your head is between your arms and you drop your shoulders down away from the ears.
Press your hips back and your chest forward a bit more to make space between the vertebrae.
Hold for several deep breaths and then look up and lift the torso up to sitting.

2. Come forward to the front of the chair, with your feet firmly planted. Reach you arms back to the back of the chair and hold on. Press the front of your torso forward. Look up, but keep the shoulders down neck comfortable in this back bend. Hold for a few deep breaths.

3. Again, come forward to the front of the chair, separating you feet wider than your hips. Place your elbows on your thighs. Press the elbows and the hips back toward the back wall and look straight ahead for a lengthened spine. Then tuck your chin and look down between the legs of the chair as you release the neck. Come up slowly, one hand on one thigh and then the other to draw you up.

Sit back in your chair and let those stretches settle in.

Chair Yoga DVDs may be purchased which then can be slipped into your computer to help guide you. Some of them are segmented so that you can focus on the particular body part you need to stretch, such as the shoulders, the neck or the wrists.

Chair Yoga for Boomers, Practice Yoga While Sitting, Chair Yoga, Office Yoga, Easy Seated Stretches for the Back,Promote efficiency and effectiveness at work and clear the mind, Chair Yoga DVDs.

Yoga and Meditation - How Can You Prevent Work Related Stress ?

noreply@blogger.com (Wings of Angel) — Wed, 17 Mar 2010 08:10:00 +0000

by Anthony D'Agostino

Follow these simply stress reduction techniques to improve you work day. Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Finally make sure to take a moment in reflective thought, and to apply the principles of yoga and meditation to your workday.

Plan Regular Breaks. Plan short breaks during the day. Take a moment to stretch out, take several deep breaths, get up and take a short walk. Anything to clear your mind and change your environment for a few minutes will do. Especially at lunch, try to get away from the office for a while.

Give Yourself Plenty of Time in The Morning. Don't rush. Give your self an extra 15 minutes to get to work each day. Don't add to your stress levels by having to worry about be late to work in the morning.

Create Balance. Make sure that you have enough time planned for family, friends, social activities and personal pursuits. All work and no play is a recipe for increased stress.

Prioritize. Make a spreadsheet, that lists three categories ranking from highest, most important (must do today type tasks) to lowest, least important (can do whenever I get around to it type tasks). Then tackle these tasks in order of priority with the most important getting your utmost attention first, and the lowest only getting your attention after all higher ranking tasks have been completed. Review your list periodically and clean it up. Discard those lowest ranking tasks that still haven't been completed. If they aren't important enough to complete after several weeks, let them go.

Break large projects up into smaller ones. When a large project seems overwhelming, simply break it up into smaller bite sized components. Then prioritize the pieces and tackle each smaller task in order of importance until the entire project is done.

* Delegate. Let go of the need to control every aspect of the job. When others can handle a particular part of a task, why not let them? You will immediately release stress when you allow others to help.

On a more subtle level you can use the intelligence you gain from practicing yoga and meditation to help. Use your increased self awareness to attune to your emotions and their impact while, using insight and intuition to guide you in your decision making. Use your increased levels of self control to better adapt to your changing circumstances and job environment. Use your relationship skills to understand and react to others, while inspiring, and influencing those around you by becoming a strong positive role model.

Yoga and meditation provide amazing ways to reduce levels of stress and anxiety in the workplace.

Marjariasana - Cat Yoga Pose

noreply@blogger.com (Wings of Angel) — Thu, 11 Mar 2010 17:39:00 +0000

The cat yoga pose, which is also known as Marjariasana is a great way to get your back warmed up and relaxed. It’s a great addition to your back exercises. It directly targets muscles all along the spine, giving them a good stretch. It also helps lubricate the spine and bring the vertebrae through their full range of motion. The dynamic cat pose (alternating between cat and cow) is a good way to pump spinal fluid all over the spinal cord. It is incredibly relaxing and good for your posture.

Procedure for doing Marjariasana - Cat Yoga Pose

On the mat, sit on your knees.
Put your hands down so you are on all fours. Make sure that your hands are under your shoulders. Spread your legs slightly so you are in a comfortable position.
While taking a breath in, lift your head to the ceiling. Drop your stomach toward the ground. Lift your bottom and hips toward the ceiling. You want to have a nice curve to your back. Do not worry about pushing this motion, as it should come easy without a lot of effort or strain. Only move as far as your body can go comfortably.
As you breathe out, drop the head, roll the hips under and pull your spine up toward the ceiling. Try to look at your belly button.
Repeat 5 to 10 times with each breath, in and out.

Benefits of Marjariasana - Cat Yoga Pose

Increases mobility of verterbrae and releases tension in the cervical, thoracic, and lumbar spine
Strengthens and tones the arms and abdominal muscles
Stretches back muscles and abdominal muscles as well as the neck
Increases circulation of spinal fluid and massages digestive organs
Teaches correct pelvic movements for forward bends and back bends

Precautions with Marjariasana - Cat Yoga Pose

With a neck injury, keep the head in line with the torso.

Marjariasana - Cat Yoga Pose Video

Top Five Yoga Exercises to Help You Sleep Well

noreply@blogger.com (Wings of Angel) — Sun, 07 Mar 2010 16:49:00 +0000

By Ntathu Allen

Have you ever arrived home from work feeling stressed, tired or fatigued? When you feel like this it is tempting just to slump down in front of the TV, pop a pizza in the microwave for dinner and pray your children occupy themselves chatting to their friends on Facebook.

In the long-term this behaviour is detrimental to your health and family well-being. Apart from the fact you increase the likelihood of developing stress related illness, such as high blood pressure, high cholesterol and being overweight, your ability to unwind and have a restful sleep is affected.

Sleep is something your body can't very well do without. During sleep, your body relaxes and vital repair work is carried out.

Lack of sleep leaves you feeling ratty, short tempered and emotionally drained. On a physiological level, your immune system functions below par, which means you are more likely to feel run down, lethargic and pick up bugs quickly.

To counteract these negative effects of stress, you can practice yoga.

The following yoga exercises are ideal to practice at the end of a stressful day. They will help your mind to calm down and release tension and strain from your body. As with all forms of exercise, listen to your body and work at a pace which is comfortable for you.

Top five yoga exercises to help you have a good night's sleep

1. Bhujangasana (Cobra Pose)

Lie on your belly with your hands flat on the floor, under your shoulders with your legs straight out behind you and close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down and pressing your hips into the floor. Hold this pose for 3-5 rounds of deep breaths, then slowly exhale and lower yourself down.

2. Extended Child Pose

Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.

Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on top of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.

Keep your buttocks on your heels. Stretch your arms out in front of you. Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.

Stay in this position for 10 - 15 rounds of deep breathing. Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.

3. Practice Deep Breathing

Lie on your back, close your eyes, focus on your heart centre and take a full deep breath in through your nose. Feel your rib cage expanding and your lungs filling up with fresh rich oxygen then slowly breathe out through your nose. As you breathe out, allow your lungs to empty completely and abdomen to relax. Repeat this calming deep breathing at least 5 - 10 times. You will feel energised, calm and focused.

4. Rag Doll Pose

Simply bend at your waist and flop forward, keep your feet firmly on the ground. Allow your knees to be soft and make sure your head is soft and wobbly. Relax your jaw and allow your arms to swing and flop from side to side. Stay in this position for 1 - 2 minutes.

5. Legs up the Wall Pose 1

Lie on a soft blanket or yoga mat on your right side with your buttocks against a wall. Roll on your back and stretch your legs up the wall. Keep your buttocks against the wall and lie with your back on the floor and your legs elevated against the wall. Keep your legs together. Breathe slowly and deeply and feel your back relaxing and releasing into the floor, whilst gently stretching your heels up the wall, away from your hips. Take 10 - 30 deep steady breaths.

So next time you come home from work, stressed, tired or fatigued, make time to practice at least 2 - 3 of the above easy yoga exercises before you go to bed.

Your mind will feel calmer and your body relaxed and ready for a good night's sleep.

Yoga For Women - Five Easy Yoga Poses to Keep You Happy and Boost Your Energy

noreply@blogger.com (Wings of Angel) — Fri, 05 Mar 2010 16:48:00 +0000

By Ntathu Allen

As a working mum, you have a multitude of tasks and activities to complete. In any one day, you probably play the role of mother, work colleague, sister, daughter, friend, partner, neighbour and financial advisor as you try and balance your family budget.

Given the variety of commitments you face it is vital you make time each day to rest, nurture and revitalise your energy. Have you noticed that when you come home from work you feel drained and tired yet still have to change gears to be present and real for your family?

Wouldn't it be nice to come home, be able to relax and take the time to be present and enjoy being with your family?

Does the thought of coming home and putting your feet up feel like a fantasy? Something that you know you are entitled to, yet feel too rushed, stressed and busy to take five minutes rest?

When your days are full and energy low, practicing yoga or going to a yoga class may feel like the last thing you want to do. It is so much easier just to crash out on the sofa and watch reality TV or even better -go to bed....

But once you get into the habit of practicing yoga you are hooked and your body will demand that you Do Something.

If you are new to yoga, here are five easy yoga exercises that you can easily do when you get home from work.

If your time is short then just choose one exercise to do and really focus on doing it to the best of your ability. Otherwise try all five poses and dedicate the time to you. Whichever path you choose, you will feel happy and boost your energy.

1. Deep Breathing Exercise: Rest your palms on your thighs. Close your eyes, relax your face and relax your shoulders. Breathe slowly in for a count of four. Exhale slowly for a count of four. Repeat this breathing practice 4-7 times and then return to normal breathing.

2. Seated Forward Bend: Sitting comfortably. Rest your hands on your thighs. Exhale. Slowly fold forward from your hips. Allow your hands to drop towards the floor and hang loosely. When you have stretched as far forward as you comfortably can, gently lower your head towards the floor and allow your back to round. Hold this position for 4- 7 deep breaths. Inhale as you lift your head a little and slowly come back up.

3. The Mountain Pose/Tadasana

Stand with your feet together. If it is comfortable for you, have the big toes, inner ankles and inner heels touching. Spread the weight evenly over the feet.
Tighten your kneecaps, pull up the thigh muscles and your lower abdomen.
Breathe and feel your spine lengthening, let your tailbone sink and lift in the front of the body. Feel your chest opening. Allow your arms to hang down the sides of the body with the palms facing the legs, fingers gently extending towards the floor.
Relax your shoulders and allow your shoulder blades to slide down. Relax your face, lengthen the back of your neck and look straight ahead.
Stay steady in this pose for 3 - 10 rounds of deep abdominal breathing.

4. Laying on your back, raise both hands. Rotate your wrist 5 - 7 times in each direction then shake your hands 5 - 7 times. Lie still and absorb the energy.

5. Lie on your back. Hug both knees to your chest. Curl your body up into a small ball. Rock gently from side to side 5 - 7 times. Lower your head to the bed, still holding your knees to your chest and take 3 - 5 deep breathes in and out. Gently move your knees from side to side, giving a gentle wringing action to the back muscles. Lower your feet back to the bed and slowly straighten your legs.

As you can see these yoga exercises are easy to do and leave you feeling energised, relaxed and calm. Just right for a good night's sleep.

Dandasana - Staff Yoga Pose

noreply@blogger.com (Wings of Angel) — Thu, 25 Feb 2010 16:37:00 +0000

The Staff pose or Dandasana is a basic seated pose of Yoga exercise and can be called the father of all seated postures of yoga as all other poses originate from it. It can also be considered as the seated variation of the Mountain pose (Tadasana). The Staff pose is also known as the Stick pose as the spinal cord is to be kept in vertical position during this Yoga posture. It is performed in a seated position. It helps to strengthen the legs and improves body’s alignment. It is used as resting or preparatory posture for many Yoga exercises.

Procedure for doing Dandasana - Staff Yoga Pose

Sit down with your legs stretched out in front of you. Your knees and big toes should be touching and the bottoms of your legs should be touching and parallel to the floor.
Sit up straight. Place your hands around your hips, with your thumbs at the top of your hips bones and shift your hips so that your tailbone is pointing down into the floor. Keep your spine straight and lifted.
Engage your thighs muscles. Flex your feet, pointing your toes toward the ceiling and flex your thigh muscles, so that your heels gently lift off the floor.
Contract your core muscles. The core muscles are the girdle of muscles that surround your lower back and abdomen and are the key to performing all yoga poses. Engage your core muscles by drawing your abdomen toward your spine and cinching your waist as if there was an actual girdle around your middle.
Align your upper body. Roll your shoulders back and open your chest, but do not arch your back. Stack your shoulders so that they are directly aligned with your hips.
Elongate your neck. Looking straight ahead, pull your chin into your chest, so that the crown of your head is lifted toward the ceiling.

Benefits of Dandasana - Staff Yoga Pose

Improves digestion.
Tones the kidneys.
Helps to prevent sciatic pain.
Stretches and activates the muscles of the legs.
Prevents tiredness in the feet by stretching the muscles of the feet.

Precautions with Dandasana - Staff Yoga Pose

If you are new to yoga, put some padding, like a rolled towel or a folded yoga mat under you sit bones. This will help you to correctly align your body.
If this bothers your back, it is OK to let the knees bend slightly. Just focus on flexing the feet and pushing out through the heels and you will still feel the stretch.
Go slowly into and out of this stretch. Engage your abdominal and leg muscles as you come in and out of the pose.
Do not bounce while stretching.

Dandasana - Staff Yoga Pose Video