10-Minute Yoga ‘Supersets’: Better than Another Hour of Yoga This year, after 15 years of yoga practice and transforming my body, I found myself hitting a plateau. Though my practice regularly involves power moves like jumping forward into Crow Pose and holding Warrior Pose for a long time, my muscle tone seemed to be stuck on autopilot: never decreasing, but never really going to that next level, either. My body, it seems, has become accustomed to the level of my practice. Whether it’s in weight loss or athletic training goals, hitting a plateau is normal. It’s the balancing point that happens any time the body gets used to what you’re asking of it, especially if you don’t ask any more. If you’re not getting out of bed some mornings a little sore and able to pinpoint the muscles you’ve worked the day before, then you might benefit from a shake-up, too. To move past the plateau, I could have just started practicing more. I know what some of you are thinking: “This chick owns a yoga studio and practices a ton … I don’t have that much time.”
Yoga Main Page Sculpture of a Hindu yogi in the Birla Mandir, Delhi Yoga refers to traditional physical and mental disciplines originating in India. The word is associated with meditative practices in Hinduism, Buddhism, Sufism, and Jainism. In Hinduism, it also refers to one of the six orthodox (āstika) schools of Hindu philosophy, and to the goal toward which that school directs its practices. Major branches of yoga in Hindu philosophy include Raja Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Hatha Yoga. The Sanskrit word yoga has many meanings, and is derived from the Sanskrit root yuj, meaning “to control”, “to yoke” or “to unite”. Raja Yoga: The Path of Meditation Rāja Yoga is concerned principally with the cultivation of the mind using meditation (dhyana) to further one’s acquaintance with reality and finally achieve liberation. The mind is traditionally conceived as the “king” of the psycho-physical structure which does its bidding (whether or not one has realized this). The Path of Meditation
Yoga while sick Hi, I recently retired and am working part time and consequently, have doubled my exercise routine (2-3 hours a day) basically, my routine is: 4 hours of Yoga a week 10 miles of walking vigorously a week 10-12 miles swimming a week 2 spin classes a week Despite my doctor claiming I am the poster child of health, I've been sick for 5 weeks with a virus that ran rampant in my area (most everyone was sick for at least a month with this virus) I am finally recovered, and 2 weeks later, have come down with a ferocious cold. I did yoga throughout the virus illness however, I just read that "doing Yoga classes when you are in any stage of dealing with a cold or flu will likely result in becoming more sick and being sick for a longer period of time." The article went on to explain, however, I was especially struck with the paragraph: If you are full-out sick, many restorative poses should be avoided, especially postures placing the head below the level of the heart and lungs.
Breathing: Three Exercises "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Andrew Weil, M.D. Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each of these breathing teachniques and see how they affect your stress and anxiety levels. Exercise 1: The Stimulating Breath (also called the Bellows Breath) The Stimulating Breath is adapted from yogic breathing techniques. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. Watch a video of Dr. Exercise 2: The 4-7-8 (or Relaxing Breath) Exercise
10 Yoga Poses to Fight Depression and Anxiety The mind, body and spirit are all connected and when a person suffers from mild depression or anxiety, the body is out of balance. Yoga is a series of stretches that helps bring balance to the body; not just focusing on the body’s health, but also on the mind and spirit. Always consult a physician or counsellor if you are having ongoing feelings of depression or anxiety and before trying any new exercise program. 1. 2. 3. 4. 5. & 6. 7. 8. 9. 10. Slowly wake up the body, wiggling the toes and fingers. Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression by giving the mind a peaceful focus and re-energizing the body. A No-Nonsense Guide to Meditation: No Gurus and No B.S. | Clay Collins Blog Answers by Rudy Rauben (see here for more info); edited by Clay Collins. [ Editor's Note: There's some controversy in the comments about the "No Gurus and No B.S." statement. For more information about our position, see this comment , and this comment below]. About This Guide Rudy is a good friend of mine who’s been actively meditating for over 20 years. Index of questions addressed in this guide: 1. The simplest answer would be to gain clarity, peace of mind, health and personal development, but I’m not sure these answers necessarily explain a whole lot in and of themselves. We begin meditating by learning to "still" our minds, so our thoughts don’t just run amok. The process of calming the mind and allowing our thoughts to settle out is commonly referred to as "centering." 2. "The mind like water" is the still, centered mind. 3. More regularity with shorter sessions is better than less regularity with longer sessions. 4. Begin by focusing as much attention on your breathing as possible.
A Yoga Move That Boosts Your Energy If you need an energy infusion, try the Camel Pose. It opens your chest so your lungs are able to take in more oxygen. Plus, the act of bending backward is believed to stimulate your adrenal glands, revving you up. Do this move a few times a week—or whenever you need a little lift. How-to: Kneel on your shins so your calves are hip-width apart and parallel to each other. Place your hands on your lower back so that your palms rest on the tops of your buttocks, your fingers are pointing up, and your elbows are hugging in. If you feel comfortable, reach back and take hold of one heel with each hand (as shown), pressing down to create further lift in your chest.
Six Steps to Meditation This meditation lasts 15 to 20 minutes. It is a meditation of SIX steps. Each step will take roughly two and half to about three minutes. I will first explain to you all the steps and then you can start. The FIRST is the step of rhythmic breathing. The SECOND is the step of detached observation. Then we come to the THIRD step. Then we come to the FOURTH step. The FIFTH is meditation on your immortality. And now we come to the FINAL, the last, the SIXTH step. And now if you are ready, we shall begin with the meditation. The FIRST step, the step of rhythmic breathing. Now we come to the SECOND step; it is the step of detached observation. We move to the THIRD step. We now come to the FOURTH step: It is the step of realizing the oneness with all that is; all human beings, all creatures, all birds, all animals, fish and foul, insects, even mosquitoes, all trees and shrubs and plants. And now we come to the FIFTH step. By GOD’S grace, our period of silence is over.
The Journey — Becoming a Yoga Teacher » Whitman Wellness Center by Kira Archibald “We are not humans having a spiritual experience, we a spiritual beings having human experiences.” If there is one thing I have learned in life it is that nothing is ever what you think it will be. This was so true about my journey of becoming a yoga teacher. When I first signed up for yoga teacher training with Yoga Spirit I was nervous that I would not be able to physically keep up with the work or execute the poses in the most effective and beautiful way possible. The classes began and I held onto my belief that everything had to be physically perfect and performed in a certain way. As the year went on my frustration turned to anger and sadness and at times resignation. I was struggling in my life too. Remembering these times to this day still makes my eyes well up with tears. It is impossible to show or explain the feeling of being supported in every way a person can be by a group of people who a year ago I did not even know existed.