Copyright © 2005 Daily News Central
Yoga practice helps middle-aged people lose weight and keep it off, suggest new studies published in the online journal Alternative Therapies In Health and Medicine. Researchers at the Fred Hutchinson Cancer Research Center surveyed 15,500 men and women to assess their weight and yoga histories between the ages of 45 and 55. For purposes of the study, regular yoga practice was defined as practicing at least 30 minutes once a week for four or more years. 20-Pound Gap Statistics showed that the subjects who were of normal weight at the age of 45 and did not practice yoga consistently gained about 10 pounds, while those who performed regular yoga routines lost 3 pounds during that same 10-year period -- a difference of 13 pounds. There was a wider gap between people who were overweight at the age of 45. The non-yoga group gained about 14 pounds, while the yoga group lost 5 pounds -- a difference of almost 20 pounds. It is not likely that yoga's fat-fighting potential is due to the physical activity itself, according to the study's lead author, Alan R. Kristal, DrPH. "During a very vigorous yoga practice you can burn enough calories to lose weight, but most people don't practice that kind of yoga," he notes. Body Awareness a Factor "From my experience, I think it has to do with the way that yoga makes you more aware of your body. So when you've eaten enough food, you're sensitive to the feeling of being full, and this makes it much easier to stop eating before you've eaten too much," Kristal explains. "Most people practice yoga in a way that's not aerobic enough to burn a lot of calories, so it has to be some other reason," adds study co-author Denise Benitez, owner of Seattle Yoga Arts. "People who regularly practice yoga develop the inner resources to stay with a little bit of discomfort," she says, hypothesizing that those inner resources help people to stay with the discomfort that is caused when they deny themselves junk food. In order to accurately measure the effects of yoga on weight maintenance and loss, these preliminary findings will need to be replicated, Kristal cautions. Yoga Tips The following tips for enhancing one's yoga practice, offers Benitez, may be particularly helpful for those who wish to maintain or lose weight: 1. Practice in a room without mirrors and pay more attention to your internal experience than to your outer performance. 2. Learn to feel sensations more and more subtly, so that you become deeply involved in and curious about small movements -- sometimes called micro-movements. 3. In your poses, find an edge for yourself where you are challenged but not overwhelmed. At this edge, practice maintaining a clear, open and accepting mental state. 4. Give yourself permission to rest when you feel overworked. 5. Pay close attention to what you are saying to yourself as you practice, and make an intentional effort to appreciate your own efforts and innate goodness. 6. Go to class faithfully, arrive early, and talk to a few people before class begins. 7. Buy your own yoga mat and bring it to class. 8. Realize that the development of qualities like patience, discipline, wisdom, right effort, kindness, gratitude and many others will arise from your yoga practice. These qualities create a steady and soft mind. 9. Find a teacher who offers a balance of gentleness and firmness and whose teaching inspires you to practice from your highest self. 10. Recognize that simply attending class is a major statement of courage, self-care, and positive momentum. Realize that you are inspiring others as you become more true to your deepest desires.
About the Author:Rita Jenkins is a health journalist for Daily News Central, an online publication that delivers breaking news and reliable health information to consumers, healthcare providers and industry professionals: http://www.dailynewscentral.com/
Yoga Helps Fight Mid-Life Bulge
What to wear for yoga ?
The most important thing is that what you wear is comfortable so that you can focus on your breathing and also relax your mind.
Don`t wear anyhing that is too tight as it will constict your breathing and restrict body movement. Choose loose fitting shirt but not too loose or baggy as it will be difficult for your instructor to help you with the post.
You can also buy yoga pants if you want.
The Purpose Of Yoga - Anger Management Secrets Of Silence
By: Paul M. Jerard Jr.
With the exception of mantra or japa practice, most forms of Yoga meditation require a bit of silence. Silence is a "teacher," which quiets the mind and helps us focus during meditation sessions.
Yet, how can you maintain control "in the heat of the moment?" The ancient samurai warriors, of Japan, practiced meditation before and after being "battle tested." We do not have to test our meditation skills in this way, but many of us are tested every day by self-control.
Yoga teaches us control, moderation, and timing. There is a time to speak up and a time to be silent. If we are screaming our thoughts out at the top of our lungs, we have not given any consideration to control, moderation, and timing. Shouting may seem necessary, but it tends to escalate conflicts.
This does not mean that you should be silent at all times, or that you should become a door mat. Knowing when, and how to, express your viewpoint, is a vital part of life.
An example of this is when we speak from the ego to protect our own interests. Even when our tone is measured and moderate, self-centered talk does not resolve conflicts. If your objective is to win the argument and prove your point, you will never listen or be silent at the right time.
The ability to listen emphatically to an opposing opinion first, and understand the other side of the issue, does resolve potential arguments before they start. Diplomatic negotiations operate the same way. In fact, if you look at the world today, constructive peace talks make progress - albeit slowly.
In Yoga practice, you are taught to listen and observe. Within a Yoga class, self-observation is addressed frequently. Pranayama and meditation require that you first, listen to the world from within - then you can better understand the world outside your body. To observe the world, you must listen carefully.
When meeting others, one key to remember is that people love to talk about themselves. If you want to diffuse a situation, ask a person to explain his or her viewpoint, and just listen.
When you explain that you will listen, it is upon the condition that the other party does not shout. You will have "air time" to calmly express your views and you will "stick to the issues at hand." For optimum success, old issues should be addressed at a separate time.
Differences can be peacefully resolved if we rationally discuss them by listening, focusing, negotiating, and by avoiding being side tracked by issues of the past. For all of this to happen, silence on your part, is required at the proper time.
Detachment to outcome is a principle of Yoga and is covered in many scriptures. An ego driven person cannot be silent. He or she must always win every debate, conversation, or argument. There is too much of the "in your face" mindset on public display.
Some politicians, and athletes, destroy their own careers - becoming known by their ego driven shouting matches. They make enemies of the press, the public, and their peers. Is this an example we want to give our children? We should resolve conflicts peacefully, as a shining example for our children's sake.
Copyright 2007 - Paul Jerard / Aura Publications
Article Source: http://www.myarticlemall.com
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. He is an author of many books on the subject of Yoga and has been a certified Master Yoga teacher since 1995. To download a free Yoga e-Book, visit: www.yoga-teacher-training.org
Diabetic Students and Yoga - What to Expect
By: Paul M. Jerard Jr.
The effects of Yoga, on persons with diabetes, are extremely healthful, and sometimes, cause the unexpected. Be conscious of potential effects of yoga on diabetic students.
Diabetes has become a more prevalent disorder, over the last decade, than ever before. While many struggle to control their diabetes, sometimes, simply following the doctor's orders, are frustrating and not enough.
Many studies show that yoga postures impact fasting blood glucose levels, reducing them in some studies by as much as 50 milligrams per deciliter (or 50 points) in type II research subjects. In addition to this drop in blood sugar, there is an increase in nerve function.
Certain postures and movements stimulate the glands of the body and have the most profound impact. Asanas, the Yogic postures that induce relaxation, and certain breathing exercises, stimulate the pancreas. This is theorized to occur because of alternating contraction and release of the abdominal muscles; thus, the pancreas is stimulated. An increase in blood flow and oxygen to the organ increases efficiency.
The rotation of the body, as well as holding the position and stretching the body, in these positions, increases circulation. Poor circulation is a major side effect of diabetes and leads to long term complications. Increased circulation and oxygen to the body helps everything function better; and several glands within the endocrine system are vitalized. Yoga helps retain the elasticity of blood vessels and reduces high blood pressure, in some cases. Additionally, lethargy and depression are relieved by these effects on the body.
Practicing yoga, on a regular basis, helps diabetics increase nerve function and relieve the symptoms of sub-clinical neuropathy, as well as prevent some at the onset.
Meditation is an imperative part of yoga practice. Attaining a relaxed and concentrated mental state relieves stress and brings about a calming effect on the nervous system. High stress levels cause drastic changes in blood glucose levels in some diabetics, so learning to meditate effectively is a useful management method.
It's difficult for yoga to have much impact on type I diabetes, due to the fact that the body does not produce any insulin at all; therefore, stimulation of the endocrine system is not as effective. That does not mean there is no effect, but the impact of Yoga on type II diabetes is much more dramatic.
However, in studies, a decreased dosage was needed by many participants who were insulin- dependent. A study, comparing aerobic activity, found that direct stimulation of the pancreas, by yoga positions, were more effective in stimulating the endocrine system than more exertive activity.
These positive impacts are very encouraging; however, diabetic students must regularly monitor their glucose levels and take proper medication. It is likely that, after practicing yoga on a regular basis, the amount of the required medicine will decline.
Many diabetic students may not be aware of the potential decrease in their blood glucose levels. Educate them of this possibility and devote extra attention to their progress. Additionally, it is recommended that glucose tablets be kept on hand in case of a sudden drop in blood sugar.
Copyright 2008 - Paul Jerard / Aura Publications
Article Source: http://www.myarticlemall.com
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. He is an author of many books on the subject of Yoga and has been a certified Master Yoga teacher since 1995. www.yoga-teacher-training.org
Yoga For Pregnant Women
Master your mind!
Gain control over your body!
Be relieved of your stress through the practice of gentle art of Yoga!
Pregnancy is a physical as well as mental experience. Women often becomes hyper aware of all the changes their bodies are going through. Yoga allows pregnant women to adapt to these changes more gracefully and to feel proud and a sense of appreciation for their bodies. Yoga exercises can increase flexibility, strength, circulation and balance. Many pregnant women find that regular yoga exercises help to reduce swelling, back and leg pain, and insomnia.
However, Yoga must be practised very carefully among pregnant women, as improper exercises will bring negative effect on both moms and babies. Here are some tips for pre-natal pregnancy Yoga practise:
1. The general yoga exercises are recommended for the first 2 months. You must consult your doctor and find very experienced Yoga teachers. With proper guidance, you can practice some yoga right into labor. If you new to yoga then you should start slowly.
2. Breathing exercises are beneficial if done twice a day. The breathing exercises provide more oxygen and energy both to the mother and the child.
3. Some yoga poses that can help a pregnant women dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Pregnant women should pay attention not to overstretch the body - the ligaments around the joints become loose and soft during pregnancy. The abdomen should stay relaxed at all times. Difficult and poses that put pressure on the abdomen and other should NOT be done during advance stages of Pregnancy. No any kind of pain or nausea should be felt during and/or after yoga. If this happens, you should stop yoga practise and contact your GP.
4. When carrying out standing poses with your heels to the wall or use a chair for support to avoid losing your balance and risking injury to both you and your baby.
5. Deep relaxation is crucial to give rest to body and mind, and you will benefit more from a good sleep. Deep relaxation helps the nerve system change from sympathetic to parasympathetic activity. Parasympathetic activity is associated with the restorative processes of the body, which is needed both by the pregnant woman and the child.
We also strongly recommend regular morning and evening walks. Yoga is very individual. For more great Yoga advice, and other pregnant women support services, e.g. domestic cleaning services, babysitter services, personal trainer, chef and many more great services just visit us at http://www.londonrate.com/.
Yoga To The Rescue!
By: Zach Thompson
Arthritis is one of the most common diseases today but surprisingly enough there are few real cures for it. Perhaps because there are several different forms of arthritis, it has proved somewhat difficult to cure and relief tends to be temporary. Yoga cannot cure but will certainly help arthritis sufferers.
How can it do this? There are several ways that Yoga can help this painful disease. Yoga is a holistic discipline, which means that it looks at the person's overall health and does not just zero in on a specific problem. This means that those practicing yoga look beyond their actual problems and can improve their overall health. This in itself will help anyone suffering from ailments like arthritis.
Stretching and relaxing muscles: The Asanas, or positions will help muscles and joints alike. This is because certain exercises will stretch muscles, others will strengthen them and still others release energy and relax the body.
When muscles are stretched and relaxed the joints will be affected as well. The Asanas will help joints to become more flexible by gentle stretching and movement from the positions. At first the postures will be hard to do, and might even be a little painful, but gradually you will find more mobility and less pain in your joints. This in turn will help arthritic conditions.
Examples of these postures will be "The Backward Dog", which helps to stretch muscles and will also help to make joints more flexible. The "Seated Forward Bend" will also do this. Some positions will help to relax muscles and ease tension; this will also help with painful joints. An example of this is the "Lotus" position. There are many more postures that will accomplish this and help to gain some relief from the symptoms arthritis.
Breathing exercises: Pranayama Yoga is concerned with breathing. It helps you to control your breathing and helps your whole body feel better. You learn to breathe more deeply and will therefore release more toxins from the body. It will also release energy to the body.
There are two types of Pranayama exercises. Those that warm the body like Kapalabhati Pranayama and Ujjayi Pranayama. These are fast breathing exercises, which energize and warm the body. This type of Pranayama exercises help conditions like osteoarthritis. Pranayamas like Sit Cari Pranayama.are slow breathing exercises. These will help to cool the body and can help with rheumatoid arthritis.
It is important to note that these breathing exercises are advanced Yoga and should not be done without a professional yoga teacher. In fact before you even do Asanas you should consult your doctor to be sure there are no underlying problems that can be aggravated by Yoga exercises.
Article Source: http://www.myarticlemall.com
Zach Thompson is a Waiora Representative. His clients range from actresses to pro athletes. You can get a free consultation on Waiora by visiting his web site.
Yoga-Benefits For Body And Mind
David Yuri [ 30/12/2006 ][ viewed 524 times ]
Yoga is, basically, a series of ancient practices that started in India. Since its beginnings and regardless of what branch of yoga is involved, the final purpose of yoga refers to achieving freedom from worldly pain as well as reaching an ongoing cycle of life and death. However, it has obviously shifted its sense of mainly being a spiritual practice through its widespread popularity and with the help of a yogi anybody has access to the health benefits and relaxation that yoga offers.This is probably one of the best options nowadays in terms of relaxation for people with a stressful schedule. Yoga does, however, require that you perceive it seriously and rigorously. First of all, there’s more to it than people in spandex you see on TV in complicated, twisted positions. It’s a demanding process that’s linked to more than a single aspect of one’s lifestyle. It requires a lot of discipline and commitment. However, if you decide to take the yogi’s advice and realize the implications of yoga as to a safe diet, mental relaxation and so on and so forth, you’ll surely make the best of the health benefits it has to offer. In any case, remember to undertake plenty of documentation and explore all possible means of informing yourself before jumping to any conclusions and deciding in favor of one yoga style or another.However, nothing is more appreciated like the actual health benefits which yoga can bring a person. The key element here is stress. A lot of the common diseases are somehow related to nervous tension and practicing yoga deals with the problem from its very core. Needless to say, on the long term, it also helps with illnesses that are not necessarily related to it, such as spine issues. Still, it’s advisable that you make use of yoga as an alternative treatment, instead of relying on it exclusively.Health benefits stretch, though, further than the everyday use of the term. It’s also a matter of mental health and within mere weeks of rigorous yoga you’ll be able to see results regarding your life quality you never thought of.If your interest in yoga has already been aroused, you should also consider Pilates. It’s more of an alternative form of yoga based on nearly the same principles, but the main difference is that it’s much newer. Pilates was developed by a German athlete somewhere around 80 years ago, while yoga is a thousand year old Indian practice with connections in religion and spirituality. They work differently for each individual, so do some research and ask for the advice of an expert.There are several yoga practices destined to result in health benefits for a more specific range of individuals. For example, during pregnancy, it can ease pain in different parts of the body and even contribute to efficient nourishing of the fetus, as well as deal with anxiety and accomplish a great improvement in your general mood. It can also be an important step in healing mild depressions.About the author:Few things are as rewarding and relaxing as yoga. With numerous health benefits, it’s accessible to nearly anyone willing to dedicate themselves to this ancient Indian practice. General improvements in body flexibility, concentration and performance won’t fail to appear.
Article Source: http://www.free-articles-zone.com/author/4566
Basic Yoga Sessions-What To Expect?
By Sara Valencourt [ 21/12/2007 ][ viewed 34 times ]
Attending a yoga class for your first time can be a scary experience. It can seem a bit intimidating with all of the unusual yoga poses and the unknown yoga exercise apparatus. Despite all the near impossible yoga positions, keep in mind why you first became interested in taking yoga. It has become a favorable and accessible practice that allows even the most inexperienced student to enjoy more flexibility and strength without all of the extreme motion that is well-known in other forms of exercise.
A usual basic yoga session consists of a short introduction to your fellow students who may also be acknowledging fears as to why they came. Do not get discouraged. With the assistance of your yoga teacher you will be gently and slowly be guided through each of the yoga poses (asanas). The duty of a yoga teacher is to guide you to get the best of a yoga pose both internally and physically. In a basic yoga session, the yoga poses that you go through will teach you about self awareness through a guided meditation.
To get the most of your yoga practice, it is best to find an intuitive yoga instructor. If the instructor does not ask the students if you have any injuries or accidents, leave immediately. This is an example of a careless teacher.
You have many options available to you if you decide to take your first basic yoga session. Local gyms and community centers are an excellent place to start as many of them offer yoga classes. Since yoga has become obtainable to everyone from the youngest child to the seniors you are sure to find a class that will suit your schedule and level of experience. Keep in mind that yoga is not competitive. The basic yoga session is about being open to your mind, body and spirit. Yoga will help you develop a better knowledge with yourself and your surroundings.
About the author:Sara Valencourt is making its mark on the internet. She is a regular contributor of essays related to yoga at YogaHub.com. Want to find out more information? Visit http://www.yogahub.com. Article Source: http://www.free-articles-zone.com/
Selecting A Yoga Class - 3 TipsPosted by Singh Mike on April 28th, 2007 in Fitness
If you are thinking about taking a yoga class, please bear in mind a couple of pointers. Not only are all classes not the same, the yoga instructors aren’t the same either. In the right yoga class, you will feel comfortable. That means you are more likely to come back time and time again. Secondly, you are better able to get the most out of the class. Third, you get your money’s worth out of it. So, what should you look for in the yoga class you plan to sign up for?
The Right Yoga Class Can Change Your Life
1) Experience: The most beneficial aspect of taking a yoga class is the one-on-one attention that the instructor can provide. He/she needs to be experienced. Not only should they have all the right certification(s), but they should tell you where they studied and how they are continuing the learning process. It takes years to become a quality instructor so take all the experience into account.
2) Class size: Being comfortable in your yoga class can really help you get the most out of it. If you aren’t comfortable with a large number of people in the class, you will not enjoy the class. Ideally, you should take this class with friends. In this way, you will have your own support group to discuss your progress.
3) Recommendations: As always, feedback from a friend who has taken such classes is the best way to find the good ones in your area. You’ll find that people will be glad to tell you about their experiences if you just ask. If you cannot find anyone to tell you about the course, ask to audit the course for one session. This way, you are not paying into a course that you don’t like or won’t fit well in.
Bonus Tip: Try looking for studios that offer the sessions at different times of the day. So, in case you miss one regular session you can go to one of the other sessions to maintain continuity.
The right yoga class will provide you with the right area and the right environment to enjoy all the benefits from yoga. Don’t stop looking until you find the right one for your specific needs and preferences.Article source: ContentLog.com
You are currently reading the entry “Selecting A Yoga Class - 3 Tips” written by Singh Mike on April 28th, 2007 at 9:27 pm in Fitness.
