Two Foundational Hatha Yoga Safety Guidelines

When students are new to a Yoga practice, they are often enthusiastic and excited about getting into postures (asanas) they have seen on the cover of a magazine. They might approach this Yogic discipline as though it is something to be conquered, rather than becoming one with body, mind, spirit, and the present moment. Therefore, it is important for the new student to be reminded of the gentle, self-honoring nature of Yoga, and to be mindful of the truth – that every person’s body has its own comfortable range of motion.

The following are basic Yoga safety guidelines for new, and veteran, practitioners, alike:

Warm-Up

Practicing a set of warm-up exercises, at the beginning, or even before a Yoga session, promotes healthy blood circulation, lubricates the joints, and relaxes the muscles. These warm-up movements, at the outset, prepare both mind and body for a pleasurable Yoga experience.

The best warm-up exercises are generally easy, mild, or circular stretches. You might begin by gently reaching for the sky, then leaning a bit to left and right, performing waist circles, then gently rotating the torso. Sit on the floor in Sukasana (Easy Posture) and perform Kundalini pelvic circles; again, rotate the trunk gradually in a full circle for a minute and reverse the movement for another minute. This movement massages the internal organs and unlocks the lower back.

If a movement does not feel good, back off from the movement. If you experience pain, the body is likely communicating an injury, or a potential injury, that can be nurtured and healed with Yoga. This is the core of Yoga asana intention and Yogic philosophy – to heal and not harm.

Breath Awareness

This is not so much a pranayama session, but a state of mind, during asana practice (Yoga posturing). Another component of basic Yoga posture safety is to attend to the breath from the beginning to the end of asana practice. Breath is the elixir of life. Frequently reminding Yoga students to breathe to the depths and the ends of the lungs is one of the best ways to get all the health benefits Yoga has to offer.

Not only does deep, intentional breathing assist in providing all of Yoga’s benefits, it also assists in the safety of asana practice. When paying close attention to the audible presence of the breath – in and out – you are acutely more in tune with everything that is going on with the body. In this way, you are immediately aware of stiffness, pains, within joints and tight muscles. This attention to breath makes it possible to make appropriate adjustments to heal pre-existing problems and prevent potential injuries.

The payoff for attentive, deep breathing during asana practice is that you are also immediately, and pleasantly, aware of new horizons in your personal practice. If you feel you cannot breathe, when you are on the physical edge of an asana, you are pushing too much. Breath serves us as a natural gauge for success, while giving us the time to notice more flexible joints, stronger muscles, and the increased depth in your movement.

? Copyright 2011 – Aura Wellness Center – Publications Division

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Four Hatha Yoga Posture Safety Tips

There is so much that is good about establishing a routine Hatha Yoga practice. Yoga posture safety must be considered at all time. Any form of Yoga can be practiced at home alone, at the beach, in a park, with a friend, or in a studio, with a hundred other people of like-mind. Yoga can be, and is, enjoyed by children and seniors alike. It is health-giving, centering, relaxing, nurturing, and just plain fun.

However, even though Hatha Yoga is a gentle practice, and anyone can do it, it should be practiced safely, for the sake of avoiding injury. The fact is – we can injure ourselves at the dinner table if we take risks and refuse to pay attention to what we are doing. The following are four Yoga posture safety tips, to always keep in mind, in order to have the very best possible experience for many decades to come.

1. First, be completely aware of the body’s limits. An attentive Yoga instructor notices when a student is tight in his or her body, or when a student is pushing to excess. For teachers, it is wise to give a reminder that being kind to the body, and approaching the practice with a gentle mind, is the path of Yoga.

2. Along these same lines, Yoga students sometimes need to be reminded that Yoga is not a competition. We live in a very competitive world. A student trying to match, or exceed, the veteran Yoga practitioner, standing next to him or her, is a likely occurrence. Accepting the mindset of being exactly where one is at this moment, and not to compete, may be difficult for the new Yoga student. Still, full awareness of the present is a central piece of Yogic philosophy, which will serve students throughout their lives, as well as in many applications toward daily life.

3. Clothing needs to be comfortable, both physically and psychologically. If clothing is binding, it is not healthy for the part of the body it binds and may contribute to injuries when trying to get into Yoga postures. On the other hand, clothes that are too loose, and feel exposing in some poses, can take one’s mind off the practice. Not being mindful can lead to unsafe movement.

4. Bare Yoga feet are safe feet. The only exception to this is – socks that are specifically made for Yoga practice. Feet can slip – even on a Yoga mat – when wearing regular socks. The Yoga practitioner will also feel more agile and flexible with bare feet. Your bare toes are able to completely stretch out, flex, and grip the mat, as necessary. There is also a grounding and healing energy flow, when bare hands and feet are in contact with the floor.

However, it must be noted that some practitioners wear Yoga socks, which grip the floor. There are a number of reasons for this. Some students may have skin diseases, diabetes skin lesions, or another justified reason for wearing nonslip Yoga socks. For students, who need to wear specialized socks, it might be wise to avoid Hot Yoga classes because the mats tend to get wet with perspiration. Yoga teachers, who have classes at moderate temperatures, should have no problem with students who wear specialized socks designed for Yoga.

Mindfulness, in employing a few basic safety procedures, during asana practice, allows for the full richness of the practice to students and instructors alike.

? Copyright 2011 – Aura Wellness Center – Publications Division

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What is Yoga

Yoga is very much known as the path to enlightenment of the soul. 

To achieve this goal one has to attain the union of mind, spirit and body. 

Yoga comes originally from the Hindu philosophy. The word is derived from the sanskrit word ‘yeung’, which means to join.

There are various paths the yoga apprentice has to follow to find spiritual insight and harmony for example:

Physical exercises known as ASANAS. A form of exercise that stretches and strengthens the body through various poses supported by breathing techniques. A healthy soul inhabits a healthy body. The ASANAS prepare the body for meditation

Mental and spiritual exercises known as MEDITATION. There are various methods to gain ‘peace of the soul’ for example the old lady who sits by the fire knitting. Meditation is the practice of the constant observation of the spirit. If one is fully concentrated the spirit gains peace. In yoga, through meditation exercises, one concentrates the spirit on objects known as Mantras to get calm.

Traditionally yoga consists of eight fundamental paths known as: 

• 1. Ashtanga or Raja Yoga
• 2. Bhakti Yoga
• 3. Hatha Yoga
• 4. Jnana Yoga
• 5. Karma Yoga
• 6. Maha Yoga
• 7. Purna Yoga
• 8. Tantra Yoga

There are many institutions of yoga which all have there own unique beliefs and practices. In the western world, the term yoga often refers to Hatha Yoga which is perfecting the mind by way of perfecting the body. This technique uses many Asanas, breathing techniques and meditation. 

Another popular type of yoga is ashtanga which is considered as a type of aerobic since they utilise quick and smooth transitions between the poses. 

The well known ‘ommmm’ chant is commonly used in Mantra. This type of yoga is focused on calming the body and mind through usage of sanskrit word and sounds. 

No matter which school one chooses, yoga is a very diverse practice. Old and young people can gain many benefits from regular yoga practices. Asanas can be adjusted to suit the physical limitations of those participating. You can practise at home or anywhere you want at any time of the day. If you want to breakfree from weight rooms, gyms or tread mills, take a look at yoga. 

Attain liberation from wordly suffering through mastery over the body, mind and emotional self. 

Take the first step on the path to join body and soul in harmony.-By: Stuart Perryman 

Stuart Perryman 

Yoga: Body – Spirit – Mind 

[http://yoga.alluneedtoknow.info]

Bodette fitness column: There’s yoga for all sorts of people

Laura Albertson is an energetic registered yoga teacher. Later this year, she will be an internationally certified kundalini yoga teacher. She became interested after she attended a yoga class while in college at Bemidji State University.
“And now I teach yoga,” she said. The 28-year-old Albertson also is a runner.

Albertson offers several compelling reasons for people to add yoga to their fitness and wellness routine.
Yoga helps build awareness of your body and mind, she said. It can reduce stress, quiet the mind and release tension. It also helps build flexibility, lung capacity, strength and endurance. For anyone who is a walker, runner, cyclist, swimmer or multisport athlete, that sounds pretty good to me.

To help you sort out what kind of yoga classes might be best depending on your sport, Albertson offers these suggestions:
Lung capacity: Kundalini.
Flexibility: Any style of yoga, including hatha — the most common.
Strength: Power yoga, or any of the other styles.
Endurance: Any class of yoga with longer holds of positions.
Albertson notes that many people can start by talking to a yoga instructor to get recommendations on what style may be best for you. Also, you can try one class or instructor, and switch or move to other styles once you learn more about yoga.

Albertson says teachers in this area are supportive and collaborate in a positive way.
People need to find what feels right to them and what teacher works for them.

Yoga helps people get an appreciation and awareness of self, Albertson said. That can only help people when they are doing their sport. She offers a personal example. In April, she ran on a relay team in the Earth Day Half Marathon. She had a busy schedule before the race and didn’t have enough time to train as she normally would.
Because of the time crunch, she told me, she used her mental awareness techniques from yoga during the race to help her enjoy and finish well.
“You focus so intently on what you are going for — the goal — that it just happens,” she said. So there seems to be more benefits to yoga than just making your hamstrings more flexible.

Yoga not only can help your body, but also your life, Albertson said. You get a better awareness of your senses, priorities and surroundings. “It helps you enjoy life more,” she said. So, how do you get started?
Go to a class. There are many in the St. Cloud area. You can always do an online search at www.sctimes.com’s Find it Now or other search engines.

Also, ask people who do yoga for their experiences. Local locations include Millstream Wellness Arts in St. Joseph, Solomon Centre in Sartell (which is schedule to open early December), Midtown Fitness, Gold’s Gym, YMCA, and Mind Body and Spirit. Be sure to ask if they have classes for beginners. Another good place for newbies to start could be a community education class. Some local businesses have yoga classes in the workplace. Some classes also include meditation. Some instructors provide private lessons.

Albertson said each class ends in deep relaxation, which gives the body time to help the nerves, glands and internal organs. The relaxation lets your body integrate all the work you did in class, allowing your nerves, glands and internal organs to change at the cellular and subconscious level.

Finally, Albertson talked about the importance of learning to breathe. She said most people don’t know how to breathe properly and that can lead to stress and tension issues.
“Control your breath and you control your mind,” she said. “Breathing right could change someone’s life.”

Original Article Here: http://www.sctimes.com/article/20101121/SPORTS/111210031/1002/Bodette-fitness-column–There-s-yoga-for-all-sorts-of-people

Yoga Styles – Which is the Best Fit For You?

People all over the world have discovered the powerful physical and mental benefits of yoga and yoga meditation. Yoga studios and classes as well as yoga DVDs, books, and home programs can be easily found online. However, before you roll out your yoga mat, get familiar with the many different types of yoga practices that are available to get the best fit for you:

Hatha Yoga Hatha Yoga refers to general yoga practice and includes other types of yoga, such as Iyengar and Ashtanga. General Hatha yoga classes focus on proper breathing, gentle movement, static poses, balance, relaxation, and centering.

Vinyasa Yoga: Vinyasa yoga is a dynamic, flowing form of yoga that focuses on connecting posture, or linking movement to breath. Many times Vinyasa yoga is performed in a heated room to induce sweating, detoxification, and purification.

Iyengar Yoga: Iyengar yoga focuses on alignment of the body and precise movements, Iyengar yoga instructors assist students in alignment of their body while promoting an inner awareness. Many times blocks and straps are used to assist injured or less flexible students properly perform the poses. Iyengar yoga may be ideal for people with neck and back pain.

Ashtanga Yoga: Ashtanga yoga is also known as “power yoga”, which uses flowing movements to increase strength and stamina. Pushup and lunge-like movements are common in this vigorous and athletic practice.

Bikram Yoga: Bikram yoga refers to yoga done in a hot environment (approximately 105 degrees Fahrenheit), which not only promotes a detoxifying sweat, but also aids in flexibility.

Prenatal Yoga: Prenatal yoga is yoga practice specifically designed for pregnant women who need exercises that are safe for them and their babies. Prenatal yoga also focuses on keeping muscles strong, which aids in posture and helps when delivery time comes. Yoga is an excellent way for expectant mothers to keep muscles toned, which not only makes them feel better during their pregnancy, but also helps them get back into shape faster after the baby is delivered.

Many yoga classes will combine several different styles of yoga to get the benefits of all the different practices, but not all programs use the same combinations. Yoga DVDs and other in-home programs are a great way to try different styles or focus on the style that best suits you.-By: James Anthony Peterson

James Peterson is a life-long athlete and the founder of Total Fitness Made Easy and MarketFox, LLC. James researches and searches for some of the best methods and products for total fitness of the mind and body. For some of his great health and exercise tips and information visit us at [http://www.totalfitnessmadeeasy.com]

Types of Yoga For Beginners

Today many types of Yoga are in market. Yoga aspirants often get confused with so many different types of Yoga and there names. They don’t know which form of Yoga is suitable for them as only introductory information is available online which doesn’t give much details on a particular form of Yoga.

Why are there so many types of Yoga?

Actually Yoga is a complete philosophy of health and happiness in life. Yoga includes both physical and mental exercises which are used by a Yogi or Yoga aspirant depending upon the ultimate goal he wants to achieve from Yoga. Yoga gurus have introduced there own style of Yoga and these styles of Yoga are named after them. There are some types of Yoga which are suitable for a specific body condition or person like Pregnancy Yoga.

Which form of Yoga is suitable for me?

Every form of Yoga is good for body and health if learned under the guidance of a learned guru. Yoga is suitable for a wide range of people as anyone can choose Yoga postures which are comfortable for him. Those who have any physical problem can do mental yoga like Raja Yoga. So, start doing yoga for which a learned teacher is available in your vicinity.

Learning Yoga from books?

One can also learn Yoga from a book or video but this is not as effective as learning Yoga under the guidance of a learned teacher. Yoga is not like exercise, which are meant to bring physical wellbeing. Performing a single yoga posture can bring different results in different aspirants depending on there expectation and interest in Yoga.

What are most popular types of Yoga?

Most popular types of Yoga today are :

1. Raja Yoga

2. Hatha Yoga

3. Iyengar Yoga

4. Bikram Yoga or Hot Yoga

5. Pregnancy Yoga

6. Laughter Yoga

7. Ashtanga Yoga

These are some of the most popular forms of Yoga today which are currently practised by a number of people all over the world.-By: Yogesh Bailwal

Yogesh Bailwal is an online enterpreneur who is also interested in Yoga as an alternative health care system in todays world. He maintains a lens on what is yoga, anyone who is interested in Yoga can frequently visit this lens for more information and frequent updates.

Hatha Yoga for Neck and Shoulder Pain – 57 minutes

yogayak.com presents Michael Riel leading you through a one hour yoga flow designed to release those hard-working neck and shoulder muscles as well as loosening the related muscles and joints through the whole body. This class is designed to decrease headache and shoulder pain as well as increase awareness of how the whole body interrelates. Using twists, strength building postures and backbends, this class will help you bring circulation to your body after a long day. Duration 57 min

Hatha Yoga 1 -Easy Ground Work – Full 43 Minute Class

www.yogayak.com for more classes. This mat based Hatha Yoga flow is gentle and perfect for a “lazy” yoga day. Diane leads you through a gently active sequence that awakens your body without any strain, leaving you calm and refreshed. Duration 43 min Teacher: Diane Jacobs