Category: Yoga for Beginners

Oct 24, 2017

Top Benefits of Hot Yoga for Your Health

Hot Yoga: Benefits and Best Practices

benefits of hot yogaYoga comes in many styles, all of which, focus on particular poses, known as asanas, breathing techniques and meditative practices that bring the yogi in touch with their mind, body and spirit. All styles of yoga have innumerable benefits for health, and in this article we will focus on one of the most popular varieties, Hot yoga.

Hot yoga is a yoga class that is conducted in a room that is heated to about 105 degrees Fahrenheit and humidified by about 40%. The purpose of doing yoga in a heated room is to induce sweating, amongst other benefits. An increase in sweating promotes weight loss.

Doing hot yoga works to warm the body so that the blood flows more easily while you do the poses. Blood vessels dilate to bring more blood, oxygen and water to the different parts of your body. The increased blood flow helps your muscles limber up. You will feel greater muscle flexibility when you do yoga in a heated room. It’s like having a sauna bath and a workout at the same time.

Two Styles Of Hot Yoga

There are two kinds of ‘hot’ yoga. One is the Bikram hot yoga. This style is quite challenging as there are about 26 separate poses to master. The poses are not simple as Bikram yoga is not for beginners. Bikram yoga is for more experienced yogis. Another example of hot yoga is the Vinyasa style hot yoga. The poses flow so that it feels like you are dancing.

As with any form of physical exercise, practicing yoga regularly and consistently is key to mastering the breathing technique, the poses and to developing strength and agility. You can only observe that you are gaining the health benefits of hot yoga if you practice it regularly.

Precautions

However, hot yoga is not for everyone. People with sensitivity to humidity may feel their nose running and their throat itching when they do hot yoga. People with heart disease and diabetes are not recommended to do hot yoga as it puts too much exertion on the heart to exercise when overheated. It is best to consult your doctor before you start any yoga regimen. It is best to get a clearance from your doctor to practice hot yoga.

There are risks to hot yoga which you must accept and guard against. For one, when you practice hot yoga, you must increase your fluid intake. You have to drink more water all through the day and drink even more water before, during, and after the practice. You also have to make sure that your blood sugar and salt levels are constant.

Nutrition Essentials

Some people recommend drinking coconut water or a sports drink to ensure that you maintain your electrolyte level. Some people recommend taking a snack prior to and immediately after a practice session.

Dieticians recommend fresh fruits and nuts especially bananas which are high in potassium. They also recommend fruits which have high sugar and water content such as watermelons, cantaloupe, apples, oranges and grapes. Drinking fresh fruit juice is also good. However, it is best to stay away from milk, butter and cheese prior to a hot yoga workout. Milk products curd in the stomach and may cause discomforts such as gas.

Best Practices

It is also wise to pace yourself. When exercising with a group, it is easy to get carried away. It is also easy to feel competitive. You might do too much too soon – before your body has accustomed to the rigors of hot yoga. Avoid stretching yourself too far (literally and figuratively). Because of the heated room, most people who practice hot yoga feel limber and agile. As a result, some people feel a surge of confidence and they over stretch their muscles. There is a risk of injury.

It is also best to pay close attention to your body’s signals. If you feel lightheaded or dizzy, if you feel sharp pain in your muscles or a headache, or if you feel nauseated it is probably time to take a break.

When you do take a break, you must do so outside of the heated room. Take as many breaks as you need. Your body will gradually acclimatize to the heat and it will become accustomed to the demands of hot yoga.

 

Oct 6, 2017

12 Tips on How to Get the Best Out of Your Yoga Practice

Congratulations on becoming interested in yoga. It is one of the most effective forms of exercise you can do, and can be practiced safely no matter what your age or fitness level provided you follow a few simple rules of the road.

1-Stay safe.

Check with your doctor to make sure you are well enough for yoga. If you aren, start slowly. Don’t try to be an Olympic athlete on the first day when you haven’t worked out in years.

2-Take the time to warm up.

Light stretches will make muscles warm and therefore less prone to injury.

3-Listen to your body.

Pain is NEVER gain when you are working out. It is a sign that something is wrong. Come out of the pose as safely as you can and rest.

4-Be consistent.

The secret to seeing real results from any form of exercise are to be consistent in your efforts.  Set your yoga appointment with yourself each day by putting it on your calendar and treating it as seriously as you would any other important meeting.

5-Don’t feel guilty.

Some people feel they are letting others down by putting themselves first through taking time out to do yoga. The truth is that you can only care for others effectively if you are healthy yourself.

6-Watch your posture.

Proper form can help you avoid injury.

7-Remember yoga is not just about physical poses.

Breath work and meditation are important parts of yoga as well.

8-Rest as needed.

If you are in a class, don’t worry about what others will think if you stop. They are probably way too focused on their own yoga to even notice.

9-Drink plenty of water to stay hydrated.

Even if you don’t sweat a lot during yoga, staying hydrated offers a range of health benefits and flushes toxins out of your body.

10-Turn off your inner critic.

If you have any negative thoughts about yourself, such as you are too old, fat or whatever to do yoga, ignore the mind chatter and get on with your practice. If people in India and elsewhere can practice yoga well into their 90s, chances are you are NOT too old.

11-Don’t try to compete with others.

Yoga is not a competitive sport and all of our bodies are different. Just do the best you can.

12-Never force yourself.

Forcing yourself to try to achieve a ‘perfect pose’ is one of the easiest ways to get injured. Do what you can and don’t shove yourself around. Don’t let any teacher do this either.

 

Follow these simple 12 simple tips and see what a difference they can make to your yoga practice.

Sep 28, 2017

Most Beneficial Yoga Poses

What Are The Most Beneficial Yoga Poses

There are a lot of yoga poses and you might wonder if some are still exercised and applied. The answer is yes. Yoga poses function and perform differently. Each pose is designed to develop one’s flexibility and strength.

So, which are the Most Beneficial Yoga Poses?

Here are some of the yoga poses that are commonly used:

Standing Poses

Standing is one of the important yoga poses. This type of pose is helpful in aligning your body and your feet. This is also very useful in improving and maintaining a good posture. It is an advantage because if you have a bad posture, your backbones can be stretched and straightened without noticing it. Standing poses helps in giving strength to your legs and at the same time increase elasticity in your legs and hips because they are all connected to each other.

Seated poses

These types of yoga poses increase your lower back and hip’s flexibility. This also strengthens your back. This adds suppleness to your knees, groin, ankle and most especially your spine. Another advantage is that it helps you to breathe in deep which gives you that calm and peaceful feeling.

Forward Bends

This type helps you in stretching the hamstrings and your lower back also strengthening it. This lessens the tension found in your neck, shoulder, back and increase flexibility in your spine. Calmness is also achieved in this type of pose.

Back bends are amazingly helpful in opening your chest, hips and even the rib cage. This is helpful in strengthening and making your arms shoulders stronger. At the same time, it simultaneously increases your flexibility and elasticity in your shoulders. The great thing is that it helps to relieve the tension from the front of your body up to your hips and it increases your spinal ability. Your spinal cord is one thing that is important in your body so you need to take good care of it.

Back Bends

Notice that the forward bends are challenging because the exercise gives you a nice feeling and it can cause to fix some injuries. In this type of position, you can use a prop like the strap or the black because it will be very helpful.

Balance

TristhanaBalance poses are very challenging. People who do yoga get too excited in performing balances. This is good because the fun that the person acquires helps him to live up his spirit and enlighten his soul. Balance is helpful in improving your posture. In improving your posture, the spinal cord is elongated which helps to keep yourself from some injuries and falling over.

Balance helps in training your ability to focus on your main goal and attention. However, attention should be obtained in the ultimate level because if your concentration is weak, for sure you cannot perform this type of pose.

Balance is one of the yoga poses that people truly appreciate and exert effort for. Along with the balance poses comes the twist which extremely releases tension all over your body. The tension in your spine is made clear. Twisting may seem to be hard to obtain. It is important to execute twists on both sides of the body so that the balance and alignment is obtained.

Taking note of these yoga poses will help you get along with yoga perfectly. Keep in mind that concentration is your main key if you want to be successful in doing these yoga poses.

Why not watch some video demonstration yoga poses HERE

 

Sep 26, 2017

What Kind of Yoga is Best?

What Kind of Yoga is Best?

There are different forms of yoga. This type of
exercise can leave you toned and supple or you may
even be spiritually enlightened according to some
teachers. Yoga is the latest thing. It has reshaped
some of the greatest stars all the way from Madonna to
Sting.

Some forms of yoga are more physical and some are
highly spiritual. Yoga is extremely good for fatigue,
depression, arthritis, aging, stress-related illness,
migraine, PMS, back pain and mobility problems.

You must first decide why you wish to start yoga and
then go about choosing the appropriate form for you.
The principles of yoga are quite simple – relax, tune
out everything and stretch and you will feel better.

If you are looking to get fit these types of yoga are
for you:

” Hatha yoga ”

This type of yoga is based on controlled stretching.
An emphasis is placed on developing a flexible spine.
This type of yoga is excellent for all levels of
fitness.

” Vini yoga ”

This type of yoga is gentle and safe and is very good
for older people. It is taught by a teacher called a
Desikachar and is usually taught on an individual
basis.

If you really want to get physical then you should
choose these types of yoga:

” Lyenger yoga ”

This type of yoga focuses on correct postures. It
often makes use of ropes and blocks to maintain these
postures.

” Sivananda yoga ”

This type of yoga is suitable for every age and covers
a wide range of poses which range from simple to
complex. ” Ashtanga yoga ” This type of yoga is known
as power yoga. It is very demanding and is only
suitable for those people who are very fit.

For those of you who want to get spiritual, then you
would want to choose from these types of yoga:

” Raja yoga ”

This is often referred to as royal yoga. It is
concerned with the mind.

” Dru yoga ”

This is group yoga which concentrates very heavily on
breath work.

” Jnana yoga ”

This concentrates on the philosophical aspects of
yoga and is very spiritual and meditative.

Jul 11, 2017

The 4 Paths of Yoga

The whole of yoga is comprised of 4 paths of yoga. Jnana Yoga, Bhakti Yoga, Karma Yoga, and Raja Yoga are the 4 traditional paths or schools of yoga. Some yogis, especially in Western civilizations, may work exclusively on one particular path.

However, most teachers will focus on all 4 of these important yoga areas. This allows you to fully experience the mental, spiritual and physical rewards yoga offers.

Jnana Yoga is concerned with your path to wisdom, knowledge and contemplation. Bhakti Yoga helps you attain true love, compassion, devotion and the whole human emotional experience. Karma Yoga is associated with mindfulness and service to others. Raja Yoga emphasizes meditation, transcending mental thinking, and is more of a “whole yoga” approach.

Each person will have an inclination toward one particular yoga path. This is because your experiences, heredity and surroundings have created a particular way of viewing the world in your mind. You are strongly urged to spend time on each yoga path.

This helps you understand yoga as a state of being and consciousness, rather than an exercise class where you mindlessly go from one physical pose to the next. After all, yoga is composed of meditation, breath control and physical postures. Journey down all 4 yoga paths, and this spiritual Hindu discipline can deliver a true consciousness that simple exercise never will.

Mar 9, 2017

Yoga Meditation for Beginners

Beginners Explore the World of Yoga Meditation

yoga and meditationYoga refers to the unity of the body and mind and unity of the mind and soul. In Western cultures, people believed that gaps between the actual bodies and ideal bodies are increasing. This is because of two major reasons: lack of exercises and unhealthy diets leading to diabetes and obesity.

The practice of Asana through Pranayama can bring flexibility to the body, calmness to the mind, and balance. This can provide basic trainings with some simple asanas. There are five simple points need to be followed: Proper Breathing; Proper Exercise; Proper Diet; Positive Thinking and Mediation; and Proper Relaxation.

Yoga meditation can give people something which nothing else can. The individuals are introduced to the different levels of themselves. Yoga meditation can bring calmness, tranquility of the mind, better health, better life, better relationships, personal insights, spiritual insights, philosophical insights, and a true sense of wellness.

Find Out More About Yoga Meditation Here

Numerous studies have revealed that yoga meditation can significantly affect the musculoskeletal, nervous, endocrine, and circulatory systems. Using certain yoga postures can assure well being because it taps the body into the wisdom of self healing. Yoga can also build flexibility, balance, and strength without any injury risk common to fitness activities and high impact sports. Yoga meditation can reduce stress and boost immunity which is always associated with most chronic diseases such as cancer and heart disease. Beginners can explore the world of yoga as long as they have the tools needed to stay in good condition. They can always enjoy the yoga benefits.

Hatha Yoga is one structure of meditation. Each posture, each breathing practice is considered as meditation forms. It calms the body, mind, and breath. Practicing this for about an hour can help people feel more relaxed for several hours because they have achieved serenity and peace. This could be a very great meditation practice.

The asanas compared to various forms of exercises are completely different. These are normally done with fast movement and within specific amounts of strain. Exercises can accelerate breathing, waste energy, and draw circulation on the body’s surface. In the end, it develops the muscular parts of the body. This means that the vitality goes with the muscles at the costs of the internal nerves and glands.

According to the Founder of the Yoga teaching, Sri Bhagavan Patanjali, asana in literal meaning is a posture which brings comfort and steadiness. So, asanas must be practiced with extreme comfort and ease.

The cleansing method of Yoga called NETI-nasal cleansing is an extreme powerful technique yet the most simplest. Neti can work wonders for allergies, several asthma cases, and chronic sinusitis. The effect is very remarkable for hay fevers, an infection on the upper respiratory tract.

In the United States, there are more than 40 million sufferers of sinusitis. Most of them failed to be cured by antibiotics. Jalaneti or neti is the best method of treating sinuses naturally.

Neti is also excellent for people who wanted to quit smoking. It is because the tendency for breathing through the mouth is reduced. The nose is re-sensitized by neti on the concrete pollution of smoke ingestion thus it de-programs the brain from psychological and physical addiction. Yoga meditation is really helpful for achieving a great and healthy body.

Jan 23, 2017

3 Common Mistakes Made by Yoga Beginners

3 Common Mistakes Made by Yoga Beginners

6Whenever we start something new we have a certain feeling of trepidation and uncertainty of the unknown and in most cases it is completely unfounded and we get on with things very quickly and easily. Sometimes it isn’t and a simple little thing can cause us to have an entirely negative first impression and perhaps even never want to try that activity or passtime again. Yoga has so many health benefits, on both a physical and spiritual level, that it would be a tragedy for anyone to miss out on them because they made a silly avoidable mistake on their first day. With that in mind this article addresses the 3 most common mistakes of new Yogi, and how to make sure they don’t happen to you.

Mistake One: Not knowing what you want from Yoga.

The reality is that there are numerous different styles and forms of Yoga and each has it’s different attractions. Ask yourself what it was about Yoga in general that attracted you and then you can investigate a style that caters more specifically to that. You may like to set goals, be they physical, mental or spiritual. If you do then it’s a good idea to discuss them with the instructor of your class before you begin. Yoga instructors are usually very approachable and happy to talk about their passion. They will be able to talk to you about your goals for the class and let you know if you are being realistic, aiming too high or too low. Make sure you goal includes a timeframe so it becomes something that is measurable.

Mistake Two: Jumping in Feet First.

Having decided that they will give this Yoga thing a try many people take a running leap and jump in to a 12 month stage by stage class. These classes are usually an upfront payment arrangement and progress from one level to the next as the weeks progress. They are a fantastic way of learning Yoga and becoming very good at it, but it’s quite possibly you will choose a class that is not ideal for you.

The best way around this is to join a Yoga beginner class, also known as a drop in class. If you do these classes for a few weeks you will notice a high turnover of students as new people join and old people move on. These classes are designed to give you a very broad feel for the different types of Yoga. The level of the students in the class usually varies greatly so you can expect the instructor to keep the classes quite tame. The other key benefit of doing this is that the classes are pay as you go so there is no big financial outlay for you while you decide the type and style of yoga that best suits you. You are also not obliged to attend every class. With the longer courses you can fall behind quickly if you miss a week or two in a row. With the pay as you go classes you will find that while each class is different the level stays quite low to cater for the newer people joining in.

Mistake Three: Choosing the wrong teacher.

Traditionally a Yogi had to be an apprentice to a skilled Guru for many years before he could teach even the simplest of Yoga technique. Nowadays a 3-day course over a long weekend is considered enough by some people. There is a big difference in what you will achieve depending on the skills and abilities of the person teaching you. Yoga is starting to make a regular appearance on the sports injury list and a large reason for this is instructors who have been taught just enough to be dangerous. A qualified teacher won’t necessarily be fantastic and an unqualified teacher won’t necessarily be terrible – but the odds are certainly cast in that direction, so it’s a good idea to check your instructors background and qualifications before you begin studying with them.