All About Chair Yoga

2008-11-06T10:12:00.000-08:00

Sitting Your Way to Better Health

by Suzanne Barston

Many people get introduced to yoga as a gentle way of incorporating exercise into their lives. Doctors prescribe yoga to seniors and those with physical limitations, since it is known as a form of physical activity that is easy on the joints and beginner-friendly. Even so, some are hesitant to start a yoga practice, intimidated by what they “think” is a complicated system of awkward poses, difficult breathing, and alienating spiritual aspects.

Chair Yoga may put an end to those fears. Perhaps the gentlest form of yoga out there, Chair Yoga is gaining momentum in senior communities and rehabilitation centers. This form is not a distinct type of yoga; rather, it is a modified way of approaching the asanas so that people with health issues or restrictions can reap the benefits of a more traditional Hatha practice.

Liz Franklin of Liz Franklin’s Yoga in Chairs is often considered the “guru” of this yoga style. A registered Yoga Alliance teacher, her website explains that Franklin was inspired to create a new form of yoga when “watching the frustrations of an older member of her yoga class as she struggled to keep up with the others. She realized that if the yoga poses were limited to what could be done seated or standing supported by the chair, almost anybody could participate.”

Although you won’t get a vigorous workout or tackle any challenging poses in a Chair Yoga class, the emphasis on breathing, balance and taking things at your own pace makes it a perfect practice for older or physically challenged people. Advocates claim that this type of yoga can reduce high blood pressure and anxiety, and alleviate symptoms of chronic fatigue syndrome, arthritis, multiple sclerosis, carpal tunnel syndrome, clinical depression, and chronic pain.

And don’t be fooled – Chair Yoga can provide a decent dose of physical fitness – despite being anchored to a chair, the exercises help you tighten abs and stretch your muscles much like any other form of yoga. Some teachers approach this practice as a way to “prep” the body for more classic, mat-based yogas. The chair allows for greater stability, and reduces the fear that keeps us from trying new poses. If we feel supported and safe, we’re more willing to push ourselves, ultimately achieving new poses and allowing our bodies to show us just how malleable and strong they can be. As students grow stronger, more confident and more limber, they can possible move on to a more traditional practice.

So what, exactly, can you expect in a Chair Yoga class? First of all, you won’t be using your trusty yoga mat. Instead you will use one or two chairs, on which you will be sitting or leaning for the entire practice. The poses may be familiar, as basic asanas are definitely used – just in a very modified way.

Chair Yoga is a very Westernized form of practice, so the spiritual, “yoga as a way of life” approach is replaced with an emphasis on personal empowerment and achievement through the exercises and breathing itself. Some classes might incorporate meditation, but the main focus is on breathing correctly and stretching in ways that will open up the body and promote health.

As the popularity of Chair Yoga increases, you can probably find a class at senior centers, YMCAs, or yoga studios in your area. If not, there are a number of good instructional videos on the market.

2008-09-29T10:05:00.000-07:00

Yoga soothes menopause symptoms
24 Aug 2008,REUTERS

NEW YORK: Yoga can reduce hot flashes and night sweats among women going through menopause, and also appears to sharpen their mental function, new research suggests.

To investigate whether yoga would help women with physical and cognitive symptoms of menopause, scientists randomly assigned 120 menopausal women, 40 to 55 years old, to yoga practice or simple stretching and strengthening exercises five days a week for eight weeks.

The postures, breathing and meditation included in the yoga intervention were "aimed at one common effect, i.e. 'to develop mastery over modifications of the mind'... through 'slowing down the rate of flow of thoughts in the mind'," the researchers explained. Women in the yoga group also listened to lectures on using yoga to manage stress and other yoga-related topics, while those in the control group heard lectures on diet, exercise, the physiology of menopause, and stress.

After eight weeks, women in the yoga group showed a significant reduction in hot flashes, night sweats, and sleep disturbances, while the women in the control group did not, Dr R Chattha, of the Swami Vivekananda Yoga Anusandhana Samsthana in Bangalore found. Both groups showed improvements in a test of attention and concentration, although improvement in the yoga group was significantly greater.

In a test of memory and intelligence with 10 components, the yoga group improved on eight, while the control group improved on six. "The present study shows the superiority of yoga over physical activity in improving the cognitive functions that could be attributed to emphasis on correctness in breathing, synchronizing breathing with body movements, relaxation and mindful rest," the researchers suggest.

2008-02-13T08:01:00.000-08:00

This isn’t meant to scare you, but to help you recognize the symptoms of a heart attack for a woman. Please feel free to share this with your friends and family!

Happy Heart Health Month – Liz Franklin, Yoga in Chairs

A NURSES HEART ATTACK EXPERIENCE I am an ER nurse, (day in and day out!) and this is the best description of this event that I have ever heard. Please read, pay attention, and share it! Diane K. in AZ

Women and heart attacks (Myocardial infarction)

I was aware that female heart attacks are different, but this is the best description I've ever read. Did you know that women rarely have the same dramatic symptoms that men have when experiencing heart attack...you know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest & dropping to the floor that we see in the movies. Here is the story of one woman's experience with a heart attack.

I had a completely unexpected heart attack at about 10:30 PM with NO prior exertion; NO prior emotional trauma that one would suspect might have brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, "A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.”

A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation---the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

After that had seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasming), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR). This fascinating process continued on into my throat and branched out into both jaws.

AHA!! NOW I stopped puzzling about what was happening--we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, "Dear God, I think I'm having a heart attack!"

I lowered the foot rest, dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself "If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else.......but, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in moment." I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics. I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to unbolt the door and then lie down on the floor where they could see me when they came in.

I then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the Cardiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like "Have you taken any medications?") but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stents to hold open my right coronary artery.

I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the Paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St. Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stents.

2007-10-08T11:12:00.000-07:00

October - The month of Breath

Each month I select a theme for my classes and include that theme in each class. For the month of October, I have chosen "breath" as the theme.

In class we have worked with Focused Breathing, to help us focus our minds on our breath and quiet the chatter of the mind. We are also working on concentrating on the breath while holding a difficult pose. When the thoughts are focused on the breath, the mind becomes quiet and the body will release into the pose with greater ease.

This week I am sharing a quote from my demonstration program with my classes. I wanted to share it with all of you as well.

"Breathe! Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking.

Your breath is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood.

If you become aware of your breath and breathe the way you do when you are calm you will become calm."

The last line is the most important one. The next time you are feeling overwhelmed or stressed, just take a moment to concentrate on your breath and "breathe the way you do when you are calm". You'll be amazed by the results.

Shanti (peace), Liz

2007-07-21T08:06:00.000-07:00

Yoga And The Good Samaritan

By Paul Jerard

What is Yoga? Many students of Yoga will easily answer, "Yoga means union." "Union of what?" you may say. Whether you believe Yoga is the union of mind, body, and spirit, or the union of your soul (jiva) with God, Yoga is a life changing method, which has improved peoples’ lives for thousands of years.

When seeking a Yoga teacher, people are confused about the qualifications. This is understandable, but some of the top qualifications a Yoga teacher should have are tolerance, integrity, and compassion. These are not physical qualities, but would you choose to spend your time learning Yoga from someone who is an unethical brute?

Many of us have heard, or read, the Parable of the Good Samaritan. If you are unfamiliar with it, you can refer to Luke 10:25-37 from the New Testament. When the man asks Jesus how to obtain eternal life, Jesus tells the Parable of the Good Samaritan.

Basically, Jesus explains that it is essential for us to help those in need who are around us. It reminds me of the saying, “Can’t see the forest for the trees.” The path toward God is filled with challenges. Even though we may have our eyes on God, people around us need help, and helping others is the path to eternal life.

The Parable of the Good Samaritan is scripture worth reading because people often forget who their neighbors are. While we are on this earth, we are all neighbors. Tolerance, integrity, and compassion are your guides toward union.

John 15:12 quotes Jesus as saying: “This is my commandment to you, to love one another as I have loved you.”

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He 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 Yoga e-Book: Yoga in Practice, and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

© Copyright 2007 – Paul Jerard / Aura Publications

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2007-07-14T13:27:00.000-07:00

Relieve Your Neck Pain with Yoga

By Michael Russell

Everyone gets a little stiff neck once in a while, and yoga can wipe away the pain with a few concentrated exercises. First, though, you must be certain the pain isn't related to something more serious than a simple stiff neck. Instead of yoga, see a doctor if any one of the following is true:

- You neck pain has persisted for more than three days, or it keeps coming back.

- Your neck pain is accompanied by dizziness or nausea.

- The pain seems to radiate down into your arms or legs.

- The pain began with a fall or accident.

If your stiff neck does NOT meet any of the above conditions, these simple yoga exercises can help increase your neck's flexibility and strengthen the neck muscles. By exercising you speed blood and needed nutrients to the area, easing the neck pain gradually. Try these:

Neck Stretches

Sitting cross-legged, tall and straight, and inhale eyes forward. Exhale, moving chin to chest. Repeat this breath five times, the fifth time holding chin to chest breathing three times through the nose. Inhale, raising the head to center again. This time drop your right ear to your right shoulder during the exhale. Repeat this breath five times, the fifth time holding ear to shoulder for three breaths. Repeat this sequence with the left ear to left shoulder.

Half-Circle Rolls

Drop your chin to your chest. Slowly roll it up to your right shoulder, down to center, up to the left shoulder and down to center. Repeat this three to five times. Never roll the head in a full circle, as this can cause damage.

Shoulder Hunches

Hunch your shoulders up as high as you can, then relax them completely. Repeat five to six times. Next roll your shoulders in forward circles five to six times, then backward circles five to six times. Notice how relaxed your shoulders feel. Try this quick relaxation exercise any time you feel tension building.

Chest Expander

Stand with your feet together and your fingers interlaced behind your back. Inhale while raising your hands behind your back, squeezing your shoulder blades together and tucking your tailbone under to keep from over-arching your back. Hold this position for three to four breaths, then lower your arms slowly during the next exhale.

Arm Lifts

Hold your arms straight out in front of you, parallel to the ground with palms facing each other but not touching. Inhale while bringing them up next to your head. Exhale while you bring them down again. Repeat this four to eight times.

Press It

Place either palm on the back of your head. Simultaneously press the head and hand against each other for a count of ten. Move the palm to the forehead and repeat the pressing for another count of ten. Now place the right palm against the right side of your head and press head and hand together for a count of ten. Repeat with the left palm and left side of the head.

These yoga exercises are designed to relieve physical stress and related pain. The best pain relief is pain prevention, so be sure to watch your posture and set your workspace to avoid slouching.

Michael Russell
Your Independent guide to [http://yoga.tips-and-gear.com/]Yoga

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2007-07-14T09:19:00.000-07:00

The Purpose of Yoga- Getting Rid of Negative Thoughts

By Paul Jerard

Tranquility of mind is one of the main objectives within all forms of Yoga practice. It is amazing how many Yoga students, from physically challenging forms of Yoga, have not yet learned this. To practice Hatha Yoga as an exercise is a “small piece of the pie.”

Exercise is a wonderful thing, and it can help us purge negative thoughts. Yoga helps us attain our best emotional, mental, spiritual, and physical state. No exercise alone can help us attain optimum holistic health in this way. Some martial arts are close, but Yoga is the mother of all health maintenance systems, and Yoga has many more healing aspects.

The next time you dwell on a negative thought, try to be a realist, and consider the real problem. The real problem is we worry ourselves sick about the unknown. Sometimes, change causes us to worry. We anticipate the worst, and most of the time, it never happens.

Here is a strategy for the next time you fear the unknown. Make it a point to plan and prepare for the unfamiliar surroundings, which cause you anxiety. Mentally see yourself solving the problem. If you are going to spend time on a problem, you must transcend worry, and work on a solution.

Here is an example: If you have fear of public speaking, you must practice your speech. You could also go to the stage ahead of time. Most auditoriums are open well ahead of time and most maintenance crews do not mind.

This same principle is used in competitive sports. How often do you see professional players practicing hours before game time? Why do you think they are on the field so early?

“Practice makes perfect” is a very wise saying. Practice builds confidence, as well. The visiting team cannot wait to go practice on the opposing team’s home field before game time. Visiting teams are not familiar with the turf, and they will also face hostile sports fans. Even professionals have to “get the bugs out.”

If you do not have a stage or a field to practice on, you still have your mind. In Yoga meditation, you are taught to visualize. Therefore, you should visualize success. Do not approach a negative thought as a victim. Instead, look at your problems as a victor would. Forget the worries and focus on the solutions.

Some of my Yoga students have said, “But what if I fail?” In truth, no adventure in this life is a failure, unless you quit. If you never give up, you are still working on a positive outcome.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He 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

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2007-07-07T13:36:00.000-07:00

The Purpose of Yoga - Aging Gracefully

By Paul Jerard

Most Yoga practitioners, and teachers, begin to realize the anti-aging benefits of Hatha Yoga, within a short time. However, with all of the anti-aging scams in abundance today, most Yoga teachers hesitate to utter the words “anti” and “aging” in the same sentence.

The many benefits of steady Yoga practice, to all age groups, are enhanced, when we explore the physical limits of our bodies. There are times when we surprise ourselves with what we can, and what we cannot, do.

The more experienced students usually do not take risks. They have “been there and done that.” New Yoga students are warned not to force, while they learn their physical limits.

Have you ever heard the saying, “Youth is wasted on the young?” When I first heard it, I was quite young, and the words were shouted at me by a man who was about the age of my Grandfather.

Unfortunately, I took offense because of his tone, and I did not understand his message. My reaction was silence, because of his age; he deserved respect, and I did respect him, completely.

In my mind, I thought, “I’m not wasting my youth.” I really did not understand. His whole point was lost because my mind was not open to the message, and he did not explain it in depth.

Ten years passed, and I heard the words again from a mentor, and friend, named, Harry, but his tone was one of equanimity. He explained the words from an older person’s point of view. When we reach middle age, most of us stop taking risks. These prospective risks can be physical, mental, emotional, spiritual, occupational, or financial, but when we age, we tend to think, “Been there and done that.”

Most children, and young adults, will come up with new and creative ideas, but older adults want to protect them from risks. Older adults want to keep their children and grand children safe from harm. Children can learn a lot from parents, but many parents could receive a refresher course on youthful living by observing and listening to their children.

Children are not afraid to learn new skills. Children often have more than one solution to a problem because they are not “set in their ways.” We become conditioned with age to react to situations in a predictable way. We think “inside the box.”

You see - it is the attitude, within us, which most often ages first. If we never take calculated risks from middle age on, we have “played it safe” for the rest of our lives.

Now, I am not suggesting that seniors should start sky diving, surfing, and hand gliding, next week, but the in the twilight of their lives, people often regret the opportunities they did not take advantage of. The thrill of a challenge makes life worth living. A calculated risk is a “breath of fresh air.”

For example: The seniors who take Chair Yoga are the “mavericks” of their time. Most of them did not have the opportunity to receive Yoga instruction as children, but they are not afraid to participate and receive the benefits. Now, that is an inspiration to the rest of us.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He 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

Article Source: http://EzineArticles.com/?expert=Paul_Jerard http://EzineArticles.com/?The-Purpose-of-Yoga---Aging-Gracefully&id=602079

2007-07-07T13:30:00.000-07:00

Prevention Magazine: Yoga Curbs Weight Gain

Stretching yourself thin?

by Selene Yeager

The average American adult gains a pound a year. New research suggests that yoga may help stave off that middle-age spread. A survey that tracked weight gain in 15,500 adults from age 45 to 55 revealed that the normal-weight people who practiced yoga at least 30 minutes a week for 4 of those years gained 3 fewer pounds (9.5 versus 12.6) than those who didn't.

Click here to see the rest of this Prevention Magazine article.

2007-07-01T20:55:00.000-07:00

Prevention Magazine: Use Yoga to Stop the Clock

Slow the signs of aging and feel younger with a simple yoga regimen

Eight years ago, when Sharon Gothard Weisman turned 40, backaches, dark undereye circles, forgetfulness, and fatigue made her feel more like 60. In the hope of finding relief, Weisman took a yoga class. An hour later, she felt more relaxed than she had in years. She's been doing yoga three times a week since and says, "I have more energy, strength, and flexibility than most women half my age."She recently ran into an old high school friend who asked, "Don't you get older like the rest of us?"

Click here to see the rest of this Prevention Magazine article.

2007-06-21T17:56:00.000-07:00

Purpose of Yoga - Reasoning With Fundamentalism

By [http://ezinearticles.com/?expert=Paul_Jerard] Paul Jerard

Once in a while, someone will make the connection about the historical roots of Hatha Yoga and Hinduism. Statements have been made that Yoga and Hinduism are one in the same. In truth, many ashrams do cover Hindu scripture, but that is a real rarity within a Western style Yoga studio. Also, be aware that Christian ashrams also exist, so not all ashrams are the same.

To “push the envelope” further, some religious fundamentalists will say that Yoga is the “advanced scouting party” for global proliferation of Hinduism, on a massive scale. To inject a bit of American humor, from the 1960’s, these statements remind me of Rowan and Martin's Laugh-In, television show, when Arte Johnson would say, “Very interesting, but stupid.”

Of course, there are also countless statements that “Yoga is evil,” and Yoga is anti-this or anti-that. Let’s look at the definition of evil closely. Evil is bad, wicked, mischievous, prejudicial, vicious, hurtful, to have bad intent, and to desire pain for someone else.

That description is actually much more fitting for a religious fundamentalist. In the past, hanging, burning at the stake, drowning, and the rack, were used by religious fundamentalists to rid society of accused witches. Everyone was a suspect, and anyone that was accused, of anything, was tortured, until they confessed.

The Malleus Maleficarum (Hammer of Witches), written around 1486, was a popular manual for witch hunting and torturing. Usually, women were accused because of a birth mark, living alone, to seize property, or some other excuse.

So how long was the Malleus Maleficarum used? For almost three centuries, this book was used to justify intolerance. Fundamentalists have left a legacy of hate for anyone who wants to read a history book. Beware of the holy man who condones hate, violence, crime, and killing - for he is not holy at all.

Now, getting back to Yoga - It is true that Yoga develops the entire being by enhancing physical, mental, emotional, and spiritual health. Each Yoga style will place more emphasis on one of these four aspects. Therefore, all forms of Yoga do have a degree of spiritual value. Beside this fact - there is no evil in spiritual health.

If Yoga were a religious vehicle alone, it would be the most tolerant path to God. No one is turned away from an ashram, Yoga center, or a Yoga studio because of religion, nationality, race, gender, color, age, or any other reason, to discriminate. Why? Discrimination, intolerance, and hate are morally wrong.

Jesus said, “Forgive them, Father. They know not what they do.” When a religious fundamentalist can learn to be mindful, forgive, and show loving kindness to others, outside of his or her religion, a new legacy of purpose will be created.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. [http://www.riyoga.com] 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] http://www.yoga-teacher-training.org/index.html

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2007-06-21T17:47:00.000-07:00

Yoga Stress Relief

By [http://ezinearticles.com/?expert=Sydney_Heiden] Sydney Heiden

Yoga is an excellent exercise for stress relief. If nothing else, the deep breathing exercises that are part and parcel of yoga will help you find stress relief. Yoga is an excellent way to tune out the troubles of the world and relax, now take a deep breath …

Technology is increasing every day. We have all these labor saving devices that help us keep in touch with the business world, cell phones, pagers, faxes, you name it, we got it. Yet with all these labor saving devices, instead of our lives getting any easier, it seems to have gotten more complicated. We no longer have the simple disconnect from work that we once had. There are even people that take their cell phone to the beach and conduct business deals while soaking up the rays. Is it any wonder that we are more stressed out than ever before.

Now more that ever, yoga exercise as a method for stress relieve makes more sense than ever. Stress, from just trying to keep pace with the hustle and bustle of everyday life, is killing us. There is more heart disease, strokes and other illness caused by stress than at any time in our history. Stress is the culprit in many health related problems from migraines to insomnia. It is a leading cause of weight gain, high blood pressure, poor digestion and other diseases. In fact, it has been said that stress is the leading cause of disease in America today.

With all the stress that the body is subjected to, it is no wonder that the nervous system of many people is completely shot, leaving us feeling depleted and overwhelmed. Yoga exercise can help relieve this stress. You concentrate on achieving the various poses, breathing deeply, and relaxing. You not only build up your strength and increase your flexibility, but equally important, you recharge your energy levels and reduce your stress levels.

Yoga is probably the best exercise method for reducing stress and improving your mental health. So, the next time you start feeling stressed out, just relax, take a deep breath and hold that pose. Your body will thank you for it.

Sydney Heiden is a practitioner of yoga and founder of [http://www.yoga.cool-home-stuff.com/] Yoga and Meditation for Beginners. For more yoga tips and information, go to her website, [http://www.Yoga.Cool-Home-Stuff.com] http://www.Yoga.Cool-Home-Stuff.com

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2007-06-16T09:53:00.000-07:00

The Purpose of Yoga - Aging Gracefully

By Paul Jerard

Most Yoga practitioners, and teachers, begin to realize the anti-aging benefits of Hatha Yoga, within a short time. However, with all of the anti-aging scams in abundance today, most Yoga teachers hesitate to utter the words “anti” and “aging” in the same sentence.

The many benefits of steady Yoga practice, to all age groups, are enhanced, when we explore the physical limits of our bodies. There are times when we surprise ourselves with what we can, and what we cannot, do.

The more experienced students usually do not take risks. They have “been there and done that.” New Yoga students are warned not to force, while they learn their physical limits.

Have you ever heard the saying, “Youth is wasted on the young?” When I first heard it, I was quite young, and the words were shouted at me by a man who was about the age of my Grandfather.

Unfortunately, I took offense because of his tone, and I did not understand his message. My reaction was silence, because of his age; he deserved respect, and I did respect him, completely.

In my mind, I thought, “I’m not wasting my youth.” I really did not understand. His whole point was lost because my mind was not open to the message, and he did not explain it in depth.

Ten years passed, and I heard the words again from a mentor, and friend, named, Harry, but his tone was one of equanimity. He explained the words from an older person’s point of view. When we reach middle age, most of us stop taking risks. These prospective risks can be physical, mental, emotional, spiritual, occupational, or financial, but when we age, we tend to think, “Been there and done that.”

Most children, and young adults, will come up with new and creative ideas, but older adults want to protect them from risks. Older adults want to keep their children and grand children safe from harm. Children can learn a lot from parents, but many parents could receive a refresher course on youthful living by observing and listening to their children.

Children are not afraid to learn new skills. Children often have more than one solution to a problem because they are not “set in their ways.” We become conditioned with age to react to situations in a predictable way. We think “inside the box.”

You see - it is the attitude, within us, which most often ages first. If we never take calculated risks from middle age on, we have “played it safe” for the rest of our lives.

Now, I am not suggesting that seniors should start sky diving, surfing, and hand gliding, next week, but the in the twilight of their lives, people often regret the opportunities they did not take advantage of. The thrill of a challenge makes life worth living. A calculated risk is a “breath of fresh air.”

For example: The seniors who take Chair Yoga are the “mavericks” of their time. Most of them did not have the opportunity to receive Yoga instruction as children, but they are not afraid to participate and receive the benefits. Now, that is an inspiration to the rest of us.

© Copyright 2007 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He 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

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2007-06-15T18:04:00.000-07:00

Yoga, Dogma, And Faith

By Rebecca Prescott

I am always a bit surprised when I hear people say that yoga is offensive to some Christians. Or that someone of Christian faith cannot possibly practice yoga because it is against their beliefs, or what they have been led to believe is true. Perhaps I shouldn't be, given the way religion has been used throughout history - and continues to be used. And Christianity is certainly no different to most other religions in its' use of dogma. I simply write of it because it is these responses I have encountered both online and in some members of my extended family.

As an illustration, when I was about 20, I had practiced oki yoga with some shiatsu practitioners and yoga instructors I knew then. I was also studying shiatsu at the time, and so had a reasonable knowledge of the particular health effects associated with each type of oki yoga pose. Oki yoga was developed in Japan and has a particular emphasis on healing the body, utilizing the Traditional Chinese Medicine meridians. The meridians can be thought of as channels similar to blood vessels, in that they have a particular location on the body, and a perceivable form. But instead of holding blood, they hold energy, or 'ki'.

They don't hold the energy of a particular religious affiliation. There are not Muslim meridians, Christian meridians, Jewish meridians, Hindu meridians, Buddhist meridians, or any other particular group's. These meridians are shared by everyone who has a human biology. And the yoga exercises are simply a way of facilitating the organic flow of energy in each individual. They are designed to release any blockages, and improve the circulation of energy, in the same way that exercise does for blood.

It was in this spirit that I suggested some oki yoga exercises to my cousin when I was 20. My cousin, however, declined. That branch of my family held a particularly strict interpretation of Christianity. When her brother's girlfriend fell pregnant whilst they were both at university, her brother secretly dropped out of university to get a job to support them both, and they hid it from both of their parents. I believe they also secretly wed.

They were childhood sweethearts who were legally adults, they had sex as an act of love, were utterly devoted to each other, yet when their parents found out, he was made to apologies in front of the congregation for having sex before marriage. Their love was made into a shameful act because they broke the doctrine of sex before marriage. Incidentally, over 10 years later, they are still together.

Yoga exercises alone - without any chanting or prayer or invocation that may be associated with some yoga practices - are simply a means of healing the body. The reason that this is associated with certain faiths is that by healing the body, and improving the flow of organic energy, a clearer connection with the intrinsic spirituality we each have is facilitated. This capacity for a personal relationship to the Divine (or whatever each faith calls it), is something most of us share, though it is certainly not encouraged in the fundamentalist interpretations of all religions.

One could ask the question of why there has been this divorce between religion and spirituality in some quarters, why any means that encourages a personal relationship with the Divine is discouraged. One could perhaps surmise something about the balance of power it fosters. In this light, it is little surprise that yoga is discouraged in certain quarters. The truth of the matter is that the exercises alone will not make a Christian any less Christian. But they can help a person gain a clearer understanding of what it means to be truly spiritual, in a deeply personal way, whatever the outside religion they follow.

As the pop band U2 sung - "What more in the name of love?"

You can learn more about the health benefits of yoga here. Rebecca publishes the site: http://www.yogatohealth.com

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2007-06-09T13:28:00.000-07:00

Yoga May Help Treat Depression, Anxiety Disorders

By E.J. Mundell
HealthDay Reporter
Thursday, June 7, 2007; 3:00 PM

Copyright © 2007 ScoutNews, LLC. All rights reserved.

THURSDAY, June 7 (HealthDay News) -- Yoga's postures, controlled breathing and meditation may work together to help ease brains plagued by anxiety or depression, a new study shows.

To view the rest see this HealthCentral article.

2007-06-08T12:30:00.000-07:00

The Purpose of Yoga - Solutions for Releasing Anxiety

By Paul Jerard

Yoga is a 5,000 year catalog of health solutions and an evolving science of life. Therefore, here are some “age old” Yogic solutions for releasing anxiety. To make them work, you must realize that you have to make a habit of releasing a little anxiety, within acceptable limits, all day long.

Physical practice of Yoga postures (Asanas) will release muscular tension. Make a habit of physically practicing as you sit, stand, or lie down. You do not have to put on a “Yoga show” to sit straight, stand straight, tilt, twist, or bend.

As humans, we are in motion most of the time, but you can move or stand still with purpose and mindfulness. Once you establish Yoga into your life “off the Yoga mat,” you will be surprised how often you and people around you are regularly sitting, or standing, in poor posture, during the course of an average day.

Observation is very important. As you wake up, observe the muscle groups and joints, which have contracted, as you slept. These contractions can cause daily muscle tension, spasms, pains, and aches. Is the tension in your face, back, neck, shoulders, legs, arms, or hips?

Get to know how your body responds to mild warm-ups and develop routines to compensate for physical tension. The connection between mental and physical tension is symbiotic. If you resolve a physical form of tension, you will resolve mental tension, as well.

In Hatha Yoga, there are more than 1500 postures to choose from. Many of us have seen charts, or books, with 500 to 600 Asanas to choose from. If you become creative, you will soon discover many more while sitting in a chair.

You can practice Yoga while you are at your desk, in your bed, on your couch, on a bus, or when you walk. When you add the breathing component, (Pranayama), to your daily life, you have many more combinations of techniques.

Here’s another approach to dealing with anxiety. However, you must use it in the right time and place. Do not be silent! Let it out vocally. Some people laugh, pray, sing, cry, or shout, but each method works at the right time. So, be tactful, if you decide to make noise.

If you hold it all in, you will burst - in the figurative and literal sense. Therefore, you have to release it in some way. Some people roll up the windows in their cars and scream at the top of their lungs. In truth, whatever works is a good thing.

We will not have the same reactions to anxiety. Some people will laugh, while others cry during identical circumstances. Look at how some people react to losing a job. Some people have a party, while another person may contemplate suicide.

In a typical Yoga class, you may learn Mantra and Japa. These are powerful methods and are very beneficial in combination with Pranayama.

Lastly, anxiety is energy, which is not always negative, but can be deflected or circulated, throughout your being. Yogic solutions work, but they must be practiced daily. You do not want to collect and store negative feelings, so carefully release them back into the universe.

© 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

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2007-06-08T12:25:00.001-07:00

Health Benefits of Yoga

By Rachel Hartle

Yoga has proven benefits for one's overall health and well being, but as with all cardio activity, it can also help weight loss as well.

Studies have shown that people who practice yoga on a regular basis managed to prevent the effects of age related weight gain over a period of 10 years, specifically they weighed on average 3 pounds less than those who did no yoga at all.

Overweight men and women who participated in the study and took up yoga thereafter were reported to have lost on average 5 pounds, whilst those who did not gained on average 15 pounds over the course of the study.

An interesting fact about the study is that the yoga that participants practiced was not of a particularly high or advanced level.

Whilst more studies are needed to draw firm conclusions about yoga, the present studies allow us to speculate that yoga, when practiced regularly, has great benefits for overall health.

Such benefits include but are not limited to the physical, mental and spiritual. Yoga helps tone and strengthen the body and build muscle over time. Cardio and circulatory benefits are noted too. The mental benefits include relaxation and ease of emotional stressed and strains. Spiritually yoga can help with positive thought and increase in sense of self-esteem. Depending on which path you use, it may also develop your spiritual ability to forgive and see more beauty in the world in which we live. Weight loss is only one great aspect to the overall benefit of yoga.

Find more great yoga tips, articles and postures on http://www.ashtanga-yoga-guide.org/

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2007-06-01T19:15:00.001-07:00

Yoga For Arthritis - Yoga Contributes To Pain Relief As It Builds Your Confidence

By Julia Denham

When you suffer from arthritis you get used to living with chronic pain, and pain relief usually comes in the form of a pill, rather than gentle exercise. But studies have shown that not only can yoga contribute to arthritis pain relief, but it provides other benefits too.

Yoga Helps To Make You Strong, Flexible And Confident, Even Though You Have Arthritis

People with arthritis tend to cut down on their activities which leads to even more joint stiffening, and more pain. Undertaking some gentle yoga exercises not only improves your circulation and strengthens your bones and muscles, the exercises can also give you the confidence to live your life in spite of your arthritis.

You don't need to bend yourself into a pretzel to do some yoga to help your arthritis. Breathing and self-awareness is at the core of yoga, so even standing up and breathing is a yoga exercise called Mountain Pose. This pose, just standing up and bringing your body into alignment as much as you can for a few moments, will help your posture, which translates into better balance in your daily activities.

Other yoga exercises are modified for people who have arthritis, with chairs, bolsters and other props. You still get most of the benefits of the full pose, and over time, you may even find that you no longer need the props.

Yoga Studio Or Self-Study?

If you have a yoga studio in your location, the best way to get started with yoga exercises for your arthritis is by taking some classes. Most studios have classes for people with arthritis, and if they don't the instructors will make sure that you're comfortable with the right props during a class, and that you exercise at your own pace.

If you're not near a studio, or if you find it hard to travel, you can learn gentle yoga exercises for arthritis from DVDs, in which the models performing the exercises have arthritis - so you can see what's possible for you.

Try yoga for your arthritis. Not only will yoga contribute to pain relief, but you'll be much healthier, and much happier and more confident.

Do you suffer from chronic arthritis or other pain? Visit i Fix Pain Now at http://www.ifixpainnow.com/ to discover how to get pain relief, and explore yoga at Easy Fab Yoga at http://www.easyfabyoga.com/blog/ to discover some gentle exercises which help with pain relief. You'll be amazed at how much better you feel after a few gentle yoga exercises.

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2007-06-01T19:08:00.000-07:00

Fit at Fifty

By Linda Kaban

I remember being 38 years old and 40 pounds overweight. 170 pounds on a little 62 inch frame was a disaster in progress. I knew if I didn't take immediate control of my fate, that Fate would sweep me into it's often merciless arms and throw me into middle age burdened with self-recrimination and a huge handicap...my own weight.

I remember the night I took charge as if it were yesterday. My husband and I were at a grocery store and I picked up one of those little booklets that festoon the check outs. It was a fat-counter. From that night and every night thereafter for one year, I counted every gram of fat, every calorie of every morsel that I consumed and by the end of 365 days, I had lost 30 pounds. Daily exercise, a teaching certificate in yoga and an 11 year commitment to myself to stay strong, keep lean and healthy helped me drop the last ten pounds and keep it off.

Whether you're starting as I did in your thirties, or are already deeply into middle age, you can start. Start small, but just start.

Where to Start

Most people start a fitness program too fast, without thinking it through and encountering doubt, fatigue and set backs within the first three weeks. The key to getting fit starts not at the gym; but in your head. You have to want it. More than you want anything else.

Baby Steps

With your desire firmly routed, decide how you want to approach your goal. Do you want to learn to eat healthy first, start an exercise program, or both? If you can afford a nutritionist to take stock of your habits and help you avoid the pitfalls, then the investment would be worth it. Or comb the library like I did. If you want to join a gym or hit the streets with your sneakers and load up on varying sizes of free weight like I did; do your research first.
That pretty pink set of ten pound weights might make you drool in anticipation of wearing your first sleeveless tank top in years, but without the proper education, how will you know that the drab, olive green 3 pounders are where you need to start?

The Three Week Wall

And you've slammed straight into it. Face it. The limbs are not as limber. The urge to sleep in greater, the call of the couch more seductive. Three weeks into your program, everything hurts; you're hungry. That multigrain toast with natural peanut butter can’t even pretend to sub for a donut; and those crispy, cold, organic baby carrots crunch like chips, but are distinctly lacking in that greasy comfort. Researchers discovered that saturated fat has a seductive way of tasting like more; and what you're fighting is a monumental struggle with your palate to caress or cleanse.
Three weeks of exercise and you've only lost a couple of pounds? Your body has a number of things happening simultaneously and the results on the scales are not a true measure of the rate of success. Your metabolism is struggling to break free of the status quo you've spent a number of years maintaining with your high-caloric, sedentary lifestyle. Your muscles are waking up to the call of activity and becoming stronger and heavier. You hurt because the muscles that were meant to carry us lightly through life have shortened and have lost the memory of their true function as we motor, literally in our cars, from place to place, from home to work, to shopping malls, to the movies; and the short walk from your car door to the front door does not a marathon make. At this point in your new routine, is exactly the time to let the commitment of what you've started take hold.

Keep a Journal

Maintain a log of your activity. Section off a page of your notebook to reflect the days of the month, the exercise you perform and the number of minutes devoted to each endeavour. I have mine sectioned into walking, dancing, weights, yoga a.m., yoga p.m. and other. My journal keeps me honest and it keeps me proud. I weigh in every day, but I warn you; the fluctuations caused by water retention, mood and even the time of morning you step on the scales are not a sight for the faint of heart. You have to be prepared to gasp occasionally and the urge to fall off the wagon demands very little impetus. At the beginning, weigh yourself once a week and you might try keeping a page in the back of your journal to record your measurements. My favourite morning is Friday when I dig out the measuring tape and note my progress in the key areas of arms, bust, waist, hips and thighs. You may fear and sneer at your scales, but the measuring tape is your friend.

Don't Give Up

You've made it this far. You've reached your middle years and have many more to prepare for. You want to approach your older age with grace and strength. Whether you're in your 40's, 50's or even young 60's, you can give yourself the gift of health. It starts with a thought, is fueled by desire and maintained by the strength of will that is yours by virtue of having made it to your middle-age in one piece.

Linda Kaban is a Toronto based Life Coach, Yoga Teacher. Her public speaking events are for anyone who wants to follow a dream but needs a little assistance. As a dedicated Wellness Consultant, Linda is committed to helping people reach their fitness and personal goals. Visit her blog at www.lindakaban.com

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2007-06-01T18:57:00.000-07:00

Yoga Isn't Just For The Younger Crowd - Find Out How Yoga For Elders Is Becoming More Popular

By Tim Gorman

Yoga for elders is a particularly good application of the practice of yoga since it offers a complete method of physical fitness, including increased levels of strength and energy.

Having immediate access helps make yoga a popular practice. The basic principles of yoga can be put to use by anybody at any age level, but the more advanced stages of yoga might be hard to reach by most people. The advanced stages of yoga are certainly not required and not advisable to attempt for elders.

The age of 50 years is considered perfect for yoga by Indian yoga practitioners, since higher levels of conciousness are easier to attain with the accumulated experiences of the older people of this age bracket.

It is said that greater union between body and spirit are achieved by the practices of yoga. We gain better perspectives about life and ourselves with age. The spiritual practices of yoga are not required in order to attain good heath through yoga.

With age, our spiritual perspective about life and the world in general tends to become more important; this forms a better foundation for older people on which to begin practicing yoga. It is not advisable for elders to practice some of the more acrobatic yoga poses but most elders can still practice many of the breathing and relaxation techniques of yoga.

As far as physical movement is concerned, we are becoming less active as a society. With TV as the primary activity of the day, many elders are adversely effected by their sedentary lifestyles. Muscles that are not used for hours and hours are weak and become weaker each day.

Back pain,weak bones, muscle cramps, osteoporosis, joint pain, and decreased mobility are just some of the adverse side effects of a sedentary lifestyle. When an elder allows himself to get caught up in this cycle of inactivity it is a downward spiral that gets worse as time goes by. The lack of will power and determination that can lead to such a poor lifestyle can be overcome with the practice of yoga.

Beginning with gentle movements, an elder can work up to more vigorous activity later on. Sometimes just doing warm up exercises for weeks or months will encourage the practice of yoga to become a part of the elder's daily activities. Gradualism is an important ingredient of yoga for elders.

Achieving strengthened muscles and better blood circulation is achieved by introducing step-by-step yoga physical exercises into the daily routine. Yoga is one of the best activities known for massaging your muscles and your internal organs, this being a key factor in a healthy and strong body.

Improved oxygenation of the blood is another positive effect of yoga exercises since it improves the overall internal health.

Increased physical strengh, a sharp and focused memory, and increased attention span are more of the positive aspects of yoga practice for edlers.

A practice that is unique to yoga is the breathing technique. Many of the other aspects of practicing yoga can be replaced by other methods such as weight training and mild jogging, etc., but not the breathing aspects of yoga for elders. Breathing is something we are not even aware of for most of the day but it is the one activity that is keeping us alive!

Yoga breathing techniques can improve energy and concentration and are heavily relied on in yoga practices. Since people average about 2000 breaths per day we can just imagine the potential benefits of improved breathing even by 1%. Elders can face old age with a more positive outlook and a relaxed attitude when better breathing is employed.

Spending years in the practice of yoga is not required in order to glean the benefits of yoga. Many elders feel that yoga is not work at all, and in fact many find it fun! Yoga is safe, when practiced correctly, and results in many positive benefits that can turn into joy and vitality no matter what your age.

Learn to experience the soothing powers and benefits of yoga by visiting http://www.hot-yoga-tips.com, a popular yoga websit ethat provides yoga related tips, advice and resources to include information on yoga for men, yoga for women, yoga for elders and the branches of yoga

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2007-05-11T12:37:00.000-07:00

The Purpose of Yoga - Solutions for Depression

By Paul Jerard

Coping with depression is not easy, and severe depression is truly a “tough road to travel.” Yet, Yoga contains many alternative methods to lift your spirits beside “Laughter Yoga.” Hatha Yoga has many aspects, which will aid anyone in times of depression. A Yoga teacher is not a substitute for a psychiatrist, but Yoga practice is beneficial for a holistic approach to mental, spiritual, physical, and emotional health.

One way to lift your spirits is to practice Yoga postures (asanas), which will raise your endorphin levels. Endorphins are hormone-like substances. Endorphins naturally occur, within your body, containing amino acids, which attach to receptors, and stop pain signals to the brain.

Chocolate could also raise your endorphin levels, but chocolate should be consumed in moderation. Otherwise, over consumption of chocolate, which contains plenty of fat, may result in taking on the shape of a truffle.

Attending regular Yoga classes will keep your mind, body, emotions, and spirit, occupied, while doing constructive tasks. This will draw the positive energy of your Yoga teacher and the class into your being. If you cannot find a Yoga class with the level of positive energy you desire, keep looking because there are many different types of Yoga.

The socialization factor, which occurs before, during, and after a Yoga class, will also take your mind off your problems. Many people benefit emotionally through social activities. The entire structure of a Yoga class allows you to purge negative energy from the core of your being.

If you feel depressed often, self-analysis may not be in your best interest. Your therapist, close friends, and family will most likely be your best “sounding boards.” It is very unhealthy to keep your emotions “locked up.”

Therefore, you may have to allow yourself to cry. Believe me - it is not comfortable for any of us to cry, so you may want some solitary time to purge your body and mind by crying. When we lose a loved one, most of us cannot stop crying. Regardless of the problem, crying is a temporary release. We cannot cry forever, but crying can help.

In Bhakti Yoga (Union by devotion to God), we learn to open the connection to God. There are sectarian Yoga classes for every religion on earth. Regardless of your particular religion - prayer, devotion to God, and giving to others, will help you.

When you feel sorry for yourself, look at the poor, and see what you can do to help. Even if all you can give is your time, you are helping someone who needs it. You will suddenly feel better because your acts of kindness are appreciated.

You can visit a temple, shrine, church, mosque, synagogue, or “Holy Ground,” to realize how you might be able to help others. Helping others is one of the most uplifting tasks you will ever do, because you will feel self-worth and gratification.

© 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

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2007-05-05T08:28:00.000-07:00

Yoga Is Good For Stress Management

By Michael Russell

Yoga is very good in stress management. Research has also shown that Hatha Yoga - the type of yoga practiced in the West - if practiced regularly, has a significant impact on ones muscular strength, flexibility, balance and endurance. Studies done on a group of people, who practiced yoga, revealed that after eight weeks - on average - the flexibility of this group improved by 14% to 35%.

The body/spirit/mind union together with breathing also brings about emotional benefits. It has been reported that people who practice yoga say that they felt less stressed out and sleep better. It also enables one to handle stress better, whether it is family or work related.

So how does one get started? The first step is to have an open mind. Many people are of the mistaken opinion that one has to be flexible in order to do yoga. This is not so – less flexible individuals generally see results faster.

Next you need to join - preferably - a beginner’s class that has a qualified yoga teacher. At first you may have to try out a few different types of classes and see what suits you best - as there are many types of yoga. Generally, Hatha Yoga would be the recommended type for a beginner; as it is the most gentle and flowing type.

Sometimes you may have joined a class that may be a little bit ahead of you and this might cause you to worry whether you are doing it properly or not. Do not worry about it; all that matters is what your body feels in each stretch and how relaxed you can allow yourself to be with each pose. Remember, practice makes perfect.

It is important to understand that no two people have the same level of flexibility. If your teacher instructs you to do a particular pose and if you feel your body cannot handle it, but everyone else seems to be doing it, DO NOT force your body to do it. You might end up injuring yourself.

Concentrating on your breathing is very vital in yoga and is the key to stress management. Your teacher will tell you when you should inhale and when you should exhale when you are working through your poses. It is recommended that you breathe through your nose only, as this helps keep the body heat in and the mind focused. Practicing yoga with bare feet is generally recommended as it has a twofold purpose. One is, it will help you not to slip when you do the standing poses and second, you fully articulate and exercise your feet when you do not wear shoes.

Any type of clothing can be worn for yoga as long as it is comfortable. They should not be too big for you as it might get in the way with some postures. A leotard or bike shorts and a loose T-shirt short are fine.

Most often a yoga lesson ends with simply lying on one’s back with the arms by the side, eyes closed and taking deep breaths. This is known as the corpse position and it helps in one’s relaxation.

Michael Russell
Your Independent guide to Yoga

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2007-05-05T08:25:00.001-07:00

Chair Yoga - Yoga For Everyone, Including Workaholics And Seniors

By Angela Booth

Chair yoga is just what it sounds like: gentle yoga done sitting on a chair or with the aid of a chair, either as part of a yoga class, or for anyone too busy to do formal yoga classes. Chair yoga has caught on with seniors, and at retirement communities, because it's safe and suitable for those who have trouble getting up and down, and who have stiff joints.

The poses for chair yoga are hatha yoga adapted for someone sitting down, or standing an using a chair for support.

Chair Yoga For Workaholics - Calm Down And be More Productive

You may be busy, but you can still do yoga. At its simplest, chair yoga for workaholics is simply taking time out for pranayama (yogic breathing) several times during the day, and doing some simple yoga stretches while seated at your desk.

It's particularly valuable if you suffer from any of the various forms of Repetitive Strain Injury (RSI), and of course if practiced daily, your chair yoga will help to prevent RSI too.

Chair yoga also relieves stress. If you're rehearsing a presentation, do some side stretches, and bend forward, and take a few moments for pranayama. Even five minutes of gentle practice will relax you, and give you a burst of energy.

Chair Yoga For Seniors - Improve General Health, And Loosen Stiff Joints

If you suffer from arthritis or another disability, chair yoga can will return mobility and strength to your body, and relaxation and confidence to your mind. If you can't get to a fitness center or gym, chair yoga programs are available on DVD, with a range of seated and standing routines.

Chair yoga classes are available in many communities. Check your local paper. If you don't find a class within easy distance, then check out a chair yoga CD, DVD, or book.

Discover yourself with yoga, a gentle form of stretching. Yoga strengthens both your body and mind, and is suitable for anyone, from children to seniors. Visit Easy Fab Yoga Blog at http://www.easyfabyoga.com/blog/ for daily yoga information, tips, and inspiration.

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2007-04-15T06:49:00.003-07:00

Yoga for Everyone

By Kim Paluch

The word "yoga" comes from the Sanskrit root yuj, which means "to join" or "to yoke".

Yoga is an ancient art and exercise, and an aid to self-awareness and physical well-being. Rooted in traditions that enhancing awareness of the mind, body, and spirit, yoga practices seems exotic and foreign to some--not for "them".

It is true that yoga has been around and survived for centuries outside of the United States, in a part of the world that many Americans have little connection to or awareness of. But this amazing practice migrated to the United States, among other areas, as people began to share what yoga has brought to their lives.

Before I say any more, I want to be clear on this. Yoga is for everyone; yoga benefits anyone willing to learn and experience this practice for themselves. There are no requirements. No one has to twist themselves into a pretzel, no one has to sleep on a bed of nails.

There are different forms of yoga, each emphasizing different areas of wellness and other states of being. When practicing yoga, everyone is encouraged to pay attention to their body. If something hurts, stop or back off of the stretch. The instructor will work with individuals, usually upon request, to adjust the pose so that there is the least amount of pain and maintain the integrity of the position. So, when someone is not able to perform the postures, known as asanas, they do as much as they are able, without force, without judgment. For some it may mean using props, such as blocks, straps and blankets to prevent pain and injury--the body is supported as much as possible during practice to prevent pain. For others it means breathing and using their mind to envision their bodies performing the posture.

With practice, many people learn not to over-tax their bodies, but to simply keep the body alignment each posture requires as they move toward the pose. Yoga is not about going further or bending and stretching the farthest. Yoga is a Hindu method of learning that makes use of exercises, breathing sequences and meditation. to experience enlightenment, to connect to God, and to understand your personal mind/body connection. As an exercise, yoga often practiced by some simply as an aid to healthy living.

In short, yoga is for anyone interested in improving the health of their body, alleviate stress, or simply exercise. Anything more that is gained is up to you.

Copyright © Kim Paluch All Rights Reserved.

Kim Paluch is a freelance writer and a mind-body wellness coach and consultant. She is currently working on a mind-body wellness manual, in addition to creating a new wellness e-zine.

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2007-04-06T17:12:00.000-07:00

Yoga For Neck Pain

By Nancy Wile

Everyone gets a stiff neck sometimes. Often yoga can help. Of course, before you do anything, it’s important to know if your neck pain is the sign of something more serious. Make sure to see your doctor if:

• Your neck pain persists for more than three days or keeps coming back.

• You suffer from neck pain after a fall or accident.

• Pain radiates from your neck down your arms or legs.

• Neck pain is associated with nausea or dizziness.

Yoga Exercises for Neck Pain

If you determine you simply have a stiff neck, specific yoga exercises will help strengthen muscles and increase flexibility in the neck. Even gently exercising your neck helps lubricate and speed nutrients to the area. Here are a few exercises for your neck that are particularly helpful.

Neck Stretches

Follow these steps when practicing neck stretches:

• Start in seated position (cross legged)

• Sit up tall, reaching up through the top of the head

• Draw shoulders back

• Exhale, drop chin towards chest, keeping elbows and shoulders pulled back

• Inhale, raise the head back to center

• Do this five times, then on the last exhale, drop the chin and stay in this position for three breaths, breathing through the nose

• Inhale, raise head back to center

• Exhale, slowly drop right ear towards right shoulder

• Inhale, raise head back to center

• Do this five times, then on the last exhale, drop the ear towards the right shoulder and stay in this position for 3 breaths

• Inhale, raise head back to center

• Repeat on left side

Half-Circles

Rolling your head around in a full circle—as some people do to "loosen" their neck muscles—can actually cause more damage, so avoid it. The neck is not a ball and socket joint and is not meant to move around in circles. However, half circles in the front can be done instead. To do this, first drop your chin to your chest. Move your chin towards the right shoulder then back to your chest. Then move your chin towards the left shoulder and back towards the chest. Repeat this movement three to five times.

Shoulder Moves

Hunch your shoulders as high as possible, then let them relax completely. Repeat this movement 5-6 times. Next, roll your shoulders in a backwards circular motion (lifting shoulders up, squeezing them back, dropping them down and then bringing them forward again). Repeat this motion 5-6 times, then move your shoulders in a forward circular motion. All these shoulder movements help to relax the muscles in your neck and upper back. Many of us hunch our shoulders unconsciously much of the time. Notice how they feel when they are relaxed and try to keep them this way.

Chest Expander

Stand up with your feet close together. Bring your hands behind your back and interlace your fingers. Tuck your tailbone in, so you don’t arch your low back too much. As you inhale, lift your hands away from your tailbone. Squeeze your shoulder blades together and you lift your arms and stay in this position for 3-4 breaths. On your next exhale, lower your arms back down. This exercise helps strengthen the muscles in your upper back and relieve tension in your upper back and shoulders.

Arm Lifts

Bring your arms straight out in front of you with your palms facing each other. As you inhale, reach your arms overhead, bringing your arms next to your ears, if you can do so without any pain. As you exhale, bring your arms back down in front of you. Repeat 4-8 times. This helps to relieve tension and build strength in the muscles in the upper back.

Press It

Place the palm of your hand against the back of your head and gently press while resisting with your head. Hold for a count of ten. Repeat with your palm on your forehead. Now place the palm of your right hand against the right side of your head and press, again resisting the movement with your head. Repeat on the left side. This exercise helps to strengthen the muscles in your neck and makes them less prone to strain.

Prevention is the Key

There are many things you can do in your every day life to prevent neck pain in the future.

1) Improve your posture

Sit and stand, so your head is properly aligned over your shoulders. Many of us tend to drop our head to look down at what we are reading or writing or have our computer situated in a way that forces us to tip our head forward. But, poor posture isn't just how you sit and stand. It's how you hold your body when you function—moving, sitting, standing, bending or lifting. It’s how you hold your body while you are active or inactive. To maintain good posture: Sit up straight and tall, raise your chest up, relax your shoulders down and pull your head back so that your ears are directly over your shoulders, not in front of them.

2) Hold the phone

Rather than propping the phone between your head and shoulder—which can strain the soft tissues in your neck and the muscles in your upper back—hold the phone in your hand. Or better yet, buy a headset or speaker phone.

3) Check that pillow

The wrong pillow is a common cause of neck pain. But rather than taking someone else's advice, try different ones and find one that works best for you. Any cervical pillow that provides support to the neck ligaments can be very helpful. Avoid pillows that push your head forward. You may also want to try a cervical roll, which is designed to slip under your neck while you’re sleeping, reducing strain on neck joints.

4) Make your workspace work for you

When you read or write at a desk, prop your books or papers up so your head doesn’t have to tilt down. While typing at your computer, install a copy holder that's flush with the screen. Keep your computer monitor at eye level. At least once an hour, get up and walk around and stretch your neck and back.

5) Manage your stress

Pay attention to your stress level. Excessive stress can lead to tight and knotted muscles, particularly in the neck and shoulders area. Taking a yoga class is a great way to not only relieve stress, but to also learn how to manage your stress levels throughout the day.

Following these simple tips will help to keep your neck and upper back pain-free and functioning well. To learn more tips and exercises to help your neck and upper back feel their best, visit: www.yogatg.com/ys-upperbackneck.html

Nancy Wile, Ed.D. is the founder of Yoga To Gohttp://www.yogatg.com – a yoga organization that provides simple and effective yoga programs for busy people around the world – and the Yoga Education Institute http://www.yogaeducationinstitute.com – a yoga teacher training organization.

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