Introduction to Yoga - Generalities

Preceding choreography and calisthenics, yoga is an ancient way of working out, dating back to 5,000 years ago in the Indian culture, where it was carried out as a system of personal development and spiritual practice. Therefore, yoga is an exercise program from which one can get significant health benefits not necessarily having to approach the spiritual side of it.

In order to reach the goal of self-realization, those who practice yoga have to study its main eight limbs and make them a part of their lives.

The first limb is called Yama. It defines the ethical code by means of which the practitioners measure and monitor their behavior. Thus, behaviors like injuring the others, lying, being greedy, stealing or engaging in sensual activities are refrained.

The next limb of yoga is represented by Niyamas, which denominates the totality of observances exerted by practitioners in order to control their mental energy and attain willpower. An observance implies purification, sacred study, contentment, austerity and attunement to the absolute.

A third projecting part of yoga resides in Asanas is constituted of the poses and exercises which form the physical aspect of yoga. These exercises aids the practitioner to build up the connection mind-body and develop physical strength, balance and flexibility.

Pranayama, the forth limb, means the science of Prana and is focused on how to manage to control one's thought processes by controlling one's breathing.

A fifth limb of yoga is called Pratyahara and relies on a series of breathing techniques and exercises used to separate consciousness from sensual perception. Withdrawal of the conscious mind from the bondage of the physical body and its instinctual drives represents the main purpose of this branch of yoga.

Dharana is designed to develop endurance by means of conscious effort and the power of concentration. It is carried out through certain breathing techniques and exercises, among which mantra.

The seventh component of yoga is represented by Dhyana, aims at achieving an effortless state of meditation. The last limb, Samadhi, is based on advanced breathing techniques and exercises that return the individual consciousness to perfect divine unity.

Being more than an exercise program (yoga means "union" in Sanskrit), yoga addresses the whole person, aiming at cultivating the mind, the body and the spiritual potential that one possesses.

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Yoga For Beginners - Five Useful Things You Need to Know About the History of Yoga

"What is Yoga? What style of yoga do you teach? What do I need to practice yoga?"

As a Yoga Teacher, I am often asked these questions by potential yoga students.

Given the vast array of yoga classes available it can be quite overwhelming to choose a programme most suited to your individual health and well-being needs and lifestyle.

You may have heard that yoga helps you to relax, calms your mind and releases tension from sore muscles, but how can you be sure if the yoga class advertised at your local Leisure Centre is the right form of exercise for you?

There are many styles and ways of teaching yoga. "Yoga" means different things to different people. I have three teenage daughters, each have their own understanding and definition of yoga ranging from:

- "Yoga is a peaceful way to exercise and, a good way to let your feelings out"

- "Yoga is mum's job!"

- "Yoga is gentle stretching and balancing exercises"

The following top five tips give you a clear introduction about the practice and teachings of yoga.

Top Five Useful Things You Need to Know About Yoga

One: Yoga is a form of exercise which consists of a programme of stretching exercises,(known as asanas) which gently open and stretch the body, increasing flexibility, suppleness and strength; breathing practices (known as pranayama) designed to cleanse the body and calm the nervous system and emotions; and guided relaxation to release body tension and promote a sense of well-being. Some yoga classes also include meditation and chanting. Meditation helps you to calm and focus your mind and have a sense of inner peace.

Two: The traditional meaning of the word 'yoga' originates from Sanskrit yuj meaning to yoke, unite, union, join together. Traditionally speaking, the goal of yoga is to achieve union, connection with the Divine. In more general terms, yoga is seen as a practical way to help you achieve a state of balance, sense of harmony and union into your life

Three: There are four main paths of Yoga practice, which all traditionally serves as a means to help you achieve your potential and unite with your divine nature: Karma Yoga (the path of selfless service and action), Jnana Yoga (the path of intellect, knowledge and wisdom), Bhakti Yoga (the path of devotion and love), Raja Yoga (the physical practice of yoga - asanas, breathing, plus spiritual, ethical guidelines, known as the Yoga Sutras or Patanjali's Eight Limbs of Yoga.)

Each path of yoga will appeal to different people depending on your personal temperament and personality.

Four: There are various styles and different approaches to yoga. In essence, asanas, breathing exercises, relaxation and in some cases meditation and chanting form the basis of all yoga styles. All yoga is known as "Hatha Yoga." However, different schools of yoga place difference emphasis on these aspects. Some yoga teachers, may focus more on breathing techniques (known as pranayama ), whilst another may pay more attention on the alignment of the body in the poses. The most common styles of yoga taught are Iyengar Yoga, Sivananada Yoga, Viniyoga Yoga, Astanga Yoga and Bikram Yoga

Five: The practice of yoga exercises (asanas) is one aspect of yoga. As a way of balanced holistic living, the other elements of yoga consists of paying attention to eating a wholesome, preferably vegetarian diet, proper breathing; proper relaxation; positive thinking and meditation.

The practice of yoga is a personal journey. The holistic nature of the practice and range of tools equips you with a range of useful tools to help you find inner peace, calm and balance within your life.

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Ancient Yoga For Modern Health

Everyone can practice and benefit from yoga, no matter how old. People from the ages of 6 to 80 can easily learn and practice yoga. Even professional athletes have studied it and there are special classes now for handicapped persons. Yoga can be used to overcome a vast array of personal problems and is especially good for people who want to lose weight. The overall philosophy tends to promote a vegetarian diet and encourages the elimination of meat and dairy products.

Raga yoga is the mental practice of yoga and teaches practitioners five mental meditation techniques. Yoga meditation concentrates on breathing and calms the nerves, overcomes anxiety, fear, worry, anger and negative emotions, and quiets the mind. Many people practice yoga meditation to calm themselves and relieve stress. It has been found that older people who practice yoga can often regain some characteristics of youth and vitality such as improved memory and better concentration. They become more flexibility, have better balance, endurance, coordination, and they feel more energized.

Yoga improves both physical and mental health when practiced regularly. Yoga works on every part of the human organism, both internal and external. Physical yoga consists of passive stretching and breathing exercises which improve muscle tone and stimulate internal organs. When combined with proper dietary habits, it cleanses the body and eliminates toxins and waste. The benefits from yoga cleansing techniques include support of normal regularity, stronger resistance to colds and flu viruses, and improved circulation throughout the body.

Westernized yoga classes mostly focus on learning physical poses, which are called "asanas". These yoga classes also include mediation and breathing exercises along with dietary guidelines. The majority of yoga classes are designed for purely relaxation and stress management, however many styles teach people to move their body in special ways to achieve greater flexibility, muscle tone, strength, and balance.

For most healthy people, yoga is a safe, non-aerobic exercise program; however, it is not without certain risks. Although yoga has provided many great health benefits for millions of people, it is not a substitute for proper medical care, nor is it to be taken lightly. Don't try learning yoga on your own from a video or book. It is much safer and better to work with an experienced and certified instructor to learn the proper way to avoid injury while performing the postures and stretches. Learn what your limits are and do not try to strain or stretch beyond them. Go slow in the beginning and make sure you warm up properly before each session. Cold muscles can cause injuries. Wear the proper loose-fitting clothing that allows freedom of movement. Stay hydrated, especially if practicing "hot yoga", which is done in warm and humid rooms to encourage perspiration. Ask questions of the instructor if you don't understand an exercise, or ask to see it demonstrated before you attempt it yourself. Above all, listen to your body and pay attention to what it is telling you. If you feel pain or faint, then stop immediately. Yoga may cause some discomfort, but it isn't supposed to hurt. Stop immediately if you have chest pain, get overheated, or become dizzy, or weak. Get immediate medical care if your symptoms continue after you stop.

Iyengar Yoga For Stress Relief - 5 Questions You Must Ask to Find a Great Yoga Teacher

Iyengar Yoga provides great stress relief and other health benefits. The Mayo Clinic recommends yoga for stress management and relaxation, and medical journal articles have proven that you can use Iyengar Yoga for stress relief and to treat serious medical conditions such as arthritis, back pain, carpal tunnel syndrome, depression and multiple sclerosis.

How do you make sure that you get the great stress relief and other benefits of yoga? Easy! Ask any yoga teacher the questions listed below. If the answers you receive closely match the ideal answers, you have found a great teacher.

Question 1: Do You Practice Yoga Now?

Ideal Answer: Yes, I practice yoga every day.

If you wanted to learn to ride a bicycle, would you take lessons from someone who wrote a book about bicycles but had never actually ridden a bike? Only if you wanted to find the quickest way to fall off the bicycle! No amount of reading or theoretical knowledge will enable you to understand how to ride a bicycle. Sooner or later you have to get on the bike. The same is true of yoga. Only someone who is currently practicing yoga can safely and effectively teach you how to do yoga.

Question 2: Are You Currently Taking Lessons With a Yoga Teacher?

Ideal Answer: Yes, I study with a qualified teacher in a recognized yoga teaching style.

Even your yoga teacher needs a yoga teacher. Why? Yoga is a process, and there is always more to learn. Everyone learns more about yoga by getting feedback from a great teacher. You want your yoga teacher to be aware of the latest discoveries on how to teach yoga. The best way for your teacher to do this is to take lessons with another yoga teacher.

Question 3: What Type of Yoga Do You Teach, and How Did That Style of Teaching Yoga Develop?

Ideal Answer: I teach "y" style of yoga which has existed for at least 10 years.

If a yoga teaching style has existed for at least 10 years, the teachers in that style know the best ways to teach and the pitfalls to be avoided. In addition, if a situation comes up that your teacher does not know how to handle, your teacher will be able to ask a more experienced teacher in that teaching style for advice.

Question 4: What Type of Yoga Teacher Training Have You Had?

Ideal Answer: I have completed (or am currently enrolled in) a 500 hour teacher training program which includes classes, examinations and apprentice teaching.

Suppose a pipe burst in your house and sent a fountain of water gushing through your kitchen. Uh-oh, you need a plumber! There are two plumbers in your neighborhood: Plumber Smith and Plumber Jones. Plumber Smith used to be an electrician but took a one weekend plumber certification course and is now a plumber. Plumber Jones enrolled in a year long plumbing certification course at a special plumber training school, passed the plumbing certification exam, and apprenticed for one year under a master plumber. Which plumber would you choose? Since yoga can have an enormous impact on your health, it would probably be a good idea to take as much care in choosing a yoga teacher as you would in choosing a plumber.

Your yoga teacher should be enrolled in or have completed a yoga teacher training course that lasts at least one year, and includes classes on how to do yoga, classes on how to teach yoga, apprentice teaching under a certified and experienced teacher, and certification exams. One of the most comprehensive yoga teacher training programs in existence is the Iyengar Yoga Teacher Certification Program. If you are new to yoga, or suffer from a disease or injury, or want to use Iyengar Yoga for stress relief, I strongly recommend that you seek out a certified Iyengar Yoga teacher.

Question 5: Does Your Yoga Teacher Have A Kind and Empathetic Heart?

Ideal Answer: Yes.

Only you can determine if the answer to this question is yes. A kind yoga teacher really cares about his or her students. This doesn't necessarily mean that a teacher is quiet or a pushover. A teacher may speak loudly because your attention has wandered off and he or she is trying to get your attention back. A kind yoga teacher will carefully watch what you are doing, and guide you into doing yoga more correctly. Find a great yoga teacher, follow his or her instructions, and the health and stress relief benefits of yoga will be yours!

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Exercise - A Must For Everyone

Exercise is any activity that imparts health and fitness benefits by making the body do physical exertion and it increases the amount of oxygen delivered to muscles thereby improving cardio vascular health. Most people want to exercise to lose weight or to remain fit but there are other reasons too like strengthening muscles, practicing different athletic skills, optimizing cardiovascular system, fun for socializing or for any random reason. Exercises can be light like walking, or can be moderate like walking briskly, cycling and many more and lastly exercise can be of vigorous types like running, heavy weight training and others.

Though every physical activity is an exercise, exercises are also divided into three basic categories which are aerobic, anaerobic and agility training exercises. The word, aerobic, means, 'with help of oxygen' so it improves the body's consumption of oxygen. These aerobic exercises include swimming, running, cycling, walking and many others which increase our metabolism level. There are many visible advantages of aerobic exercises like strengthening and toning of muscles, improved circulation, reduced blood pressure, reduced migraine suffering, increased stamina and many more.

The next category is anaerobic exercise which is used to build power, strength and muscle. Anaerobic means without air and the exercises including in these categories are short, fast and intensive. Weight training, fast skipping, isometrics are some of the examples of anaerobic exercises. Muscle fatigue can be experienced due to formation of lactic acid in these kinds of exercises. They are more suited for building strength and muscle mass. These exercises help in weight loss because muscles burn more calories than any other tissue in the body thereby allowing you to get rid of fats even while you are resting. Anaerobic exercises helps the exerciser get stronger, control body weight and to experience growth in muscle mass. After a few practice sessions, the exerciser can withstand a greater build up of lactic acid and can eliminate it more rapidly.

The last category is agility training which aims at maintaining balance and control while exercising. Position, coordination, balance and the ability to change posture & speeds are acquired by people who play certain sports and practice agility training extensively. Agility training is required in sports like soccer, hockey, badminton, basket ball, tennis, volley ball, rugby and many more.

Yoga originated in India constitutes another form of exercise which is beneficial for both physical and mental health. Yoga exercises use the combination of meditation and breathing exercises aimed at unifying the body, soul and spirit along with the benefits of improving balance, flexibility, postures and muscle strength.

One should be motivated enough to start exercising because most people have the same excuse that they don't have time. If you are really busy, then you can add simple exercises to your daily routine like walking from the bus stop, using stairs instead of elevators, vigorous household work and many more. To remain active throughout the day it's essential to add at least 30 minutes exercise to your busy routine. When you start exercising, begin with your own comfortable pace and most importantly start enjoying it. Try to bring variation in your exercise routine in terms of pace, alteration of exercises for more benefit and eventually it will become a part of your life style. Adding physical activity can bring about more benefit to your health than dieting alone.

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Take a Yoga Class - Five Solid Benefits You Can Experience from Yoga

You hear so much about Yoga these days, and there are so many Yoga styles to choose from, that it is advisable to research a particular Yoga style which suits your needs. Some Yoga classes are gentle, athletic, cerebral, religious, meditative, or hot.

Therefore, research the style of Yoga which attracts you most. Then visit a local Yoga studio, or wellness center, for further information. If you have any concerns, you could set up an appointment with a potential Yoga teacher, and share your thoughts about your specific needs.

There are many benefits you can expect from regularly attending Yoga classes, but the five of the most common benefits of Yoga are listed below. Choose a Yoga teacher who fits your needs and do not be pressured into taking a Yoga class that does not suit your lifestyle.

Reduce Stress through the practice of Yoga. This is a universal benefit of all styles of Yoga. If you have stress, when you walk into a Yoga class, you will have much less when you leave.

Some Yoga schools use a variety of methods to purge stress from the body, but the most common are Pranayama (breath techniques), Asana (posture), Mantra (sound), Meditation, and Relaxation Techniques. After a few classes, you will know what works and what does not.

Positive Thinking is a by product of every Yoga class and style, with the rare exception of a dogmatic Yoga teacher. If you discover you are in the midst of a "drill sergeant," disguised as a Yoga teacher, you have to make a decision based on your physical, mental, emotional, and spiritual health.

Consider this: If you feel negative after listening to your Yoga teacher, you should leave. You may find another Yoga teacher in the same facility, or at another Yoga center, but do not put up with abuse.

Sleeping Better is a result of the first two, above-mentioned, Yoga benefits. For the most part, the physical styles of Yoga release muscle tension through Asana and Pranayama. The less physical styles may focus on Mantra, Meditation, and Relaxation Techniques.

Relief from Back Pain is a by product of the physical styles, but choose carefully. The more gentle Hatha Yoga sub-styles such as Restorative, Gentle, and Therapeutic Yoga, cater to students with a variety of ailments, including back pain.

Increased Muscle Tone is also a result of the physical styles of Yoga. If you are searching for a Hatha Yoga teacher, studio, or style, choose one that caters to your physical condition. Do not jump into a physically vigorous Yoga class, unless you are physically active. Most injuries, in the physical forms of Yoga occur, when students push themselves too far.

Lastly, have fun trying different Yoga classes, until you find the right one for you, and never force yourself into a Yoga posture. Your best Yoga teachers are your body and mind. Listen to them, avoid pain, be safe, and you will be enjoying the benefits of Yoga for years to come.

© Copyright 2007 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Five Reasons Why We Should Practice Yoga

It is great to see so many people are willing to take time to work out, especially now that they have numerous options to choose from. There is however, one single activity that is suited for every individual, irrespective of age, physical condition or desired outcome: yoga. Yoga is more than a sport; it is a medical practice that has been used in India for more than 5000 years with great results, so it is definitely worth practicing.

1. Yoga improves your health. The poses that have to be carried out during yoga sessions are great for the locomotor system because they help you stretch the joints and the muscles. If you suffer from back problems yoga is the best sport for you because the movements you make are rather gentle, so they do not force your spine. Yoga is also good for the circulatory system because the inverted poses stimulate the blood flow through the upper areas of your body.

2. Yoga is good for your spiritual mood. The meditation that is meant to accompany the yoga postures gives people the opportunity to clear their minds of the everyday stress. People who work in stressful environments choose to slow down the rapid paces of their lives and regain their inner balance through yoga.

3. Yoga helps you stay fit. Obesity affects a large part of our population as a result of sedentariness and bad food habits. Yoga can help you get rid of these bad habits because meditation enables you to find the inner strength you need to stick to your plans. Ponderous people may find sports like jogging or bicycling difficult; yoga, on the other hand, enables them to lose weight and tone their muscles without making exaggerate physical efforts.

4. Yoga gives you the possibility to set your personal training. Since there are various types of yoga poses, people have more possibilities to choose from. The choice of the type of yoga you want to practice depends on the results that people want to achieve and their physical built.

5. Yoga may be practiced in the most beautiful environments. There are numerous retreats that have been purposefully arranged in the middle of the nature to offer practitioners the most peaceful places to practice yoga poses. The trainers that hold yoga classes are dedicated to Hinduism and they can teach you some of the principles of this religion, too.

Thus, if you want to take up a sport that can completely change your lifestyle, you should take up yoga. As simple as the yoga poses are, they are extremely efficient and they will soon improve both your physical and your psychic state.

The exclusive and private yoga retreats are the best places to relax and meditate after a hard year.