eFitnessConnection

 

Yoga anytime, anywhere

Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body?

 

Although it might seem like a hot new trend, yoga actually began more than 3,000 years ago in India. The word yoga comes from Sanskrit, and it means to "yoke," or bring together the mind, body, and spirit.

Although yoga includes exercise, it is also a lifestyle for which exercise is just one component. The main goals of the yoga lifestyle are disciplining your mind and body as well as connecting with your spirituality.

The physical component of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.

Yoga has many benefits. It can improve flexibility, strength, balance, and stamina. Besides the physical benefits, many people who practice yoga say that it reduces anxiety and stress and improves mental clarity.

Before you head to your first yoga workout, you should dress comfortably. Snug-fitting shorts or tights and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don't have to worry about buying special shoes.

If you're doing your yoga workout on a carpeted floor, you probably don't need any equipment, but many people who practice yoga or take yoga classes like to use a sticky mat. This type of mat provides cushioning and friction while you are doing your poses and can be purchased in sporting goods stores or often at the place your having your yoga class.

Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem.

 

 

 

Benefits of practicing yoga

Yoga minimizes wrinkles. Yoga can reduce stress by nearly a third. As a result, clenched jaws and furrowed brows relax, helping to smooth away wrinkles. Yoga may also rejuvenate skin's glow by reducing oxidative stress, which breaks down skin's elasticity.

Yoga slows weight gain. During a study at the University of Washington 15,500 men and women over age 45, those who didn't do yoga gained up to 13.5 punds. Those who practiced regularly lost up to 5 pounds.

Yoga eases pain. Yoga is twice as effective as stretching at relieving back pain, according to another study from the University of Washington.

Yoga improves sleep. Levels of the brain's natural nighttime sedative, melatonin, decrease with age, but an Indian study found that when yoga is practiced daily, the melatonin level is decreased.

Yoga keeps you sharp. Researchers have discovered that just one yoga class helps keep the stress hormone cortisol in line. Elevated amounts may contribute to age-related memory problems.

 

Yoga workouts:

 

Seated Meditation

Sit in a cross-legged position with the ankles in front of one and other.

Place the hands on the knees, index and thumbs in yoga mutra, palms facing up towards the sky.
Straighten the spine, gently tuck the chin in, close the eyes and look up to the imaginary third eye which is located between the brow slightly above on the forehead.
Allow the knees and hips to relax to the side and feel the sitting bones rooted to the floor and the crown over the head lifting towards the sky.

Soften the face, neck and shoulders.

Focus on the breath and try not to get attached to any one thought. Imagine your mind is like a pebble in a river and the thoughts are flowing past you. Witness your thoughts rather than getting involved.

Hold this posture for 20 to 30 deep breaths.

 

 

Tree

Stand with feet together, toes forward.

Place sole of left foot on inside of right thigh or calf (or on inside of ankle, with toes of left foot lightly touching floor).

Put hands in prayer position in front of your chest and look straight ahead.

Hold for 15 seconds.

Inhale and extend arms overhead, keeping hands together (or keep hands in front of chest).

Hold for 15 to 30 seconds.

Exhale and lower arms and leg.

Repeat, balancing on left leg.

 

 

Moving Meditation

Stand with feet together, toes forward, and knees bent slightly.

Inhale and raise arms out to sides (palms up) until overhead.

Exhale and bend forward from hips, keeping arms extended in front as hands reach down to touch shins, feet, or floor (as shown).

Hold for 15 seconds.

Inhale and rise, bringing arms overhead; eshale and lower arms to sides.

Repeat three times.

 

 

Camel

• Kneel on floor with feet behind you, legs slightly apart.

• Stretch your hips and thighs forward while reaching back, placing your hands on your lower back (easier) or heels (more challenging).
• Gaze up toward ceiling while pushing your hips forward and arching spine.
• Hold for 7 to 10 breaths.

 

 

Downward Dog (partial inversion)

• Begin on all fours; press spread fingers firmly into the floor.

• Bring your knees off floor as you lift tailbone toward ceiling.

• Gradually straighten legs by shifting thighs back, pressing heels toward the floor.

• Press shoulders down and keep head between arms. Stay for 1 minute.

 

 

Warrior II

• Stand with legs 3 to 4 feet apart, turning left foot out 90 degrees and right foot in slightly.

• Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.

• Bend left knee 90 degrees, keeping knee over ankle; gaze out over left hand.

• Stay for 1 minute.

• Switch sides and repeat.

 

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