The Benefits of a Hatha Yoga Practice

The Western world only now understands the benefits of yoga. The greatness and efficacy of yoga and its principles are being understood around the world and more and more people are enjoying its benefits. If you want to make yoga a part of your life, there is no better way to start than with the simple Hatha Yoga.

What is it?

Hatha Yoga had its inception way back in 15th century India. The primary reason why Hatha yoga was constituted was as a means of strengthening and purifying the body. The term 'hatha' is used to denote two separate words: the sun and the moon. Hatha yoga comprises of breathing exercises and postures and poses with the view to strengthen the body of human beings. Hatha yoga is basically a slow and calm form of yoga. It is extremely suitable for those people who want to prepare themselves, their bodies and minds for a higher level of meditation and also those who want to relieve stress from their lives.

Hatha yoga asanas, postures and positions

Since yoga is now being practiced in many forms all over the world, it may become confusing for novices to understand what the different forms mean and whether they are all beneficial. The truth is that hatha yoga is the primary form of performing yoga, its postures and positions, also known as 'asanas'. Almost every yoga posture and postions can be done and practiced by everyone, including those who do not have too much flexibility or strength. If you are a beginner in yoga, it is a good idea if your hatha yoga session lasts for anything between 30 and 45 minutes. But if you happen to be an advanced yoga student, your session may easily last from 90 minutes to a couple of hours. The only requirements of practicing hatha yoga are comfortable clothing and a quiet room. You don't need any special equipment or props to practice this form of yoga. You can even do it in your hotel room if you are going on a vacation, so versatile it is!

Benefits of Hatha yoga

Yoga has many benefits to it, both physical and mental. Making it a part of your life will fill you with a new purpose and give you a spring in your steps every day. Following are the most important benefits of hatha yoga:

- Increase in strength and flexibility

- Posture correction and strengthening of the spine

- Betterment of any condition in the muscular- skeletal structure, like scoliosis, weak knees, sore shoulders and neck

- Improvement of the endocrine, respiratory, immune, digestive and circulatory systems of the body

- Improvement in attention span and concentration levels

- Improvement in muscle- joint mobility

- Alleviation of back pain

- Enhancement in grace, stamina and balance

- Decrease in stress levels

- Increase in awareness levels towards the outside world and the inner self

- Relaxation of the mind and the body

Logan Chierotti is a Denver, Colorado resident who has had experience as a real estate agent and currently works in the Yoga industry. Logan Chierotti enjoys writing about real estate, yoga, fly fishing and much more.

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End Chronic Fatigue With Three Simple Yoga Techniques

Simple techniques found in yoga can help to ease fatigue -- as a practitioner of Yoga, I'm often ask questions that pertain to Yoga. I feel most of the questions could be effectively clarified through meditation rather than from another person, but there are a few areas not often addressed with mainstream yoga techniques that I am pleased to share my thoughts and ideas about. Yoga techniques that helps to alleviate fatigue is one of them.

However, before I go into the actual yoga techniques, let me ask you a question: What is Yoga? Without over analyzing it, where's the first place your mind went? Although I personally don't associate yoga with an institutionally organized form of spirituality, I do honor the Sanskrit meaning of the word yoga, which translates into "yoke" commonly believed to refer to "Union." To me, union can have many meanings - more than the physical fitness aspect commonly associated with the word yoga.

That in mind;here are Three Yoga Techniques to ease Fatigue: The yoga techniques I'm sharing here are for everyone, even those of you who've never practiced Yoga. My reason for sharing yoga techniques that alleviate fatigue is simple, it wasn't until this year, 2011 that I gained an entirely new appreciation for the concept of fatigue. At the start of the year, I had the feeling that I was in the best shape of my life. Working out 5-6 days per week for 90 minutes at a time, and going on walks that lasted 2-4 hours on just about a nightly basis helped me think so. I had never been feeling better until I decided to clean up some of the more destructive habits, which I will not elaborate on now, from my life.

That's when disaster hit. In a matter of two weeks I was practically unable to practice any yoga techniques of any kind for even 20 minutes without tired to the core style agony - and even a simple short walk around the block was completely draining. With such a drastic drop in activity, I started gaining weight and feeling even worse about the situation.

Fast forward to now;my, things have transformed quite radically! I'm able to practice the yoga techniques I loved close to the level I was before a personal energy crisis hit. Additionally, going on walks is something that lifts me up energetically - and I feel divinely human throughout the day. What I'm about to share are the three unconventional yoga techniques that have helped me the most going from bunk and bashful to awesome:

Keep in mind, Yoga = Union - and union can mean much more;Here's the Yoga Techniques:

#1) Eat Real Foods:

Just about all of us, if we have even a small bit of common sense, would agree that infecting (the DNA of) our foods with unpredictable viruses isn't good for us. That is part of the process of genetic modification of foods. Currently, Corn, Soy and Wheat are the most commonly genetically modified foods "on the market." If you read the ingredients on just about any the packaged foods you could buy, chances are, you'll find at least one of the ingredients listed. Also, when we consume fish, poultry, and meat, rarely do we wonder just what those animals have been fed.

That being said, I decided to do something many of us would consider a tad radical - even unrealistic. I pretty much eliminated fish, poultry, meat, corn, soy and wheat from my diet. Some would think of this as vegan, but I just think of it as a way of eating that carries with it a lot of freedom. As soon as I start name calling and labeling, I'm "locked in" and that becomes part of my identity. Even thought that last bit may be besides the point, so far, I've had great results. After the second week my energy more than doubled and weight that I had gained is quickly disappearing. The e-book I wrote about eating gives an easy to follow explanation, but the important thing, in my case, is that I feel better!

#2) Just Breath:

It's not like we're never heard this before and I know the statement can seem cliche. But think about stress for a moment; As kids, growing up in the states, most of us had times of feeling carefree. As we grew physically and age-wise, into adults, much of that freedom was replaced with responsibility - even the underlying expectation that we all have to live up to a set of standards that create the need to sacrifice our freedom. While the last pat of that statement may have been vague and done with the intention to cause you to think, that doesn't change the fact that many of us are stress cases to the extent of feeling worn out.

Another way I have though of stress is as constriction, or Subtle Tightness in or around the space our body occupies. If we are always walking around with tension, it's only a matter of time before something gives. Unfortunately for many of us, as I discovered, it's often our vital energy level. There are many reasons we become stressed or tight, and what I think of as "Intentional Breathing" provides an opportunity to simply focus on breath, going in and out of the body, as well as the sensations within.

It's simple yoga technique to practice. I suggest laying flat on your back, placing the tip of your tongue gently on the roof of your mouth and breathing first into your belly, then as that fills allowing the breath to expand the ribcage. When full, simply exhale through your nose and repeat. After a (very) short time, its common to feel a greater sense of ease, less stress and greater relaxation. It's simple.

#3) Sit in a way that aligns your spine:

Of all the simple yoga techniques you would do, a reduction in internal pressure could be one of the best and most effective ways to boost your energy levels quickly. The way you posture your body has a lot to do with the way you feel as well as the way your internal organs function. Unfortunately for most of us, our posture often constricts and reduces the space our internal organs have, in turn causing discomfort, stress, constriction - even pain. Alignment is simple practice that I learned from the American Yoga Foundation. In fact, it can go hand in hand with "Intentional Breathing" if you would like it to. Since learning Alignment in 2003, I have made may adjustments to my posturing and felt a lot better as a result. Since a recent bout with fatigue, this yoga technique, being aware of my sitting posture and applying Intentional Breathing to my sitting posture has made all the difference in the world when I am sitting for an extended time.

Practicing is simple while you are sitting, elongate the back of your neck, dropping your chin towards your collarbone, allow the ribcage to "lift" so that you can comfortably breath, by default, into your lower stomach and do the best you can to identify, with your mind areas in your body where you feel tense. As you feel these areas, simply focus on your breath and do what you can to find a greater sense of comfort. You may find that with every exhale you can become more comfortable. I'm not certain exactly how you'll choose to go about practicing, but whichever you choose, I wish great results to you.

Paul Bunting enjoys Yoga, Natural Foods and Sharing. www.PaulBunting.net for more...

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The Power and Growth of Hot Yoga

At the request of President Nixon and the encouragement of his teacher Bishnu Ghosh, Bikram Choudhury came to the United States in 1973 to "heal" the bodies of the west. His sequence of 26 poses in a hot room has done more than just heal the bodies of his students. It has fueled a yoga economy like no other.

Since 1973 Hot Yoga has been the largest growing trend in the Yoga field. When studios began to open in Asia, they operated Hot Yoga classes for the first 3 years before other styles of yoga began to gain interest and popularity. This has developed into a trend that began in the West Coast USA and has been growing ever since, with studios opening internationally and inspiring new styles of Yoga such as Bikyasa, or Hot Power Vinyasa, as it is commonly known on yoga schedules.

Hot Yoga creates amazing effects in the body. Whether you seek to lose weight, detoxify the body, promote healing of injuries, open up the body from muscular restrictions, or to practice increased mind-body awareness, hot yoga provides many unique opportunities and challenges to any practitioner.

From the very beginning, Bikram targeted professional athletes and Hollywood stars whose bodies have been subjected to years of tension. Kareem Abdul Jabbar publicly stated that Hot Yoga healed his injuries, while Madonna hailed Hot Yoga before she began her Ashtanga Vinyasa practice. Since then, many other professional athletes and stars have added hot yoga to their regular training routines in order to increase strength, flexibility, stamina, balance, and focus. Hot yoga allows one to push body, mind, and spirit to the edge, enabling growth and a strong connection to one's inner-self with each practice.

Practicing in a heated room warms up the body from the inside out, allowing muscles, tendons, ligaments, joints and all body systems to retain warmth and to function at a more optimal level. Heat enables increased flexibility and range of motion with a lower risk of injury, allowing one to reach maximum flexibility in a shorter amount of time.

The Ashtanga Vinyasa system creates heat through intense breath awareness, while Hot Yoga creates that heat through modern technology. Heat in the body activates cellular metabolism, enhancing weight loss. The heat stimulates circulation, making the heart stronger. It helps bring fresh new blood and oxygen to all body parts, flooding cells with nourishment, which is vital to their healthy functioning.

In the last decade, recognizing the benefits that lie from the Bikram system as well as the Vinyasa model, a new style of Yoga has evolved; a style that combines the benefits of both of these practices. This style is known as Bikyasa - a hot yoga flow experience, combining Ashtanga principles of breath-coordinated movement, which ishow heat is produced internally, with external heat and aspects of Bikram's 26 pose sequence.

Bikram Classes are easily found in any authorized Bikram studio, though today Bikram Hot Yoga is also taught in CorePower Yoga and other studios under the name Hot Yoga. CorePower uses a different dialogue and does not restrict the class to 90 minutes. CorePower, along with many other studios around the world such as Haute Yoga out of Southern CA, Absolute Yoga in Thailand, and Bodhi Yoga international to name a few, are studios out of many who offer Hot Flow yoga classes, which are a mix of Bikram and Vinyasa - Bikyasa Yoga.

While they might not be using this term, Bikyasa is a term coined by Gabriel Azoulay, international Yoga professional who has been developing teacher training programs for large yoga brands around the world, and who has been teaching both Bikram and Ashtanga for over a decade. Bikyasa Yoga is a practice that intelligently combines silence with music, and Bikram's healing power, which is scientifically proven, with Vinyasa breath principles, which are also scientifically proven to enhance and heal the body. Bikyasa Yoga classes are found in Sumit Yoga studios throughout AZ and the world and Intentional Yoga Studios throughout the Midwest and the East coast.

Besides numerous physical benefits, heat adds an element which can challenge both the mind and spirit. Finding and maintaining focus despite the challenging environment can make one stronger and more balanced, building willpower, determination, and concentration. The body works hard, but the mind works harder, and following a hot yoga class practitioners often experience a sense of complete relaxation and surrender.

Bikyasa is an amazing practice that can lead to personal transformation on many levels. With that said, heat is not for everyone, so individuals with any concerns should speak with their physician before beginning a practice.

Gabriel Azoulay was born and raised in Jerusalem, Israel. At the age of seventeen, Gabriel moved to Durham, NC, and at the age of twenty, while attending the University of North Carolina at Chapel Hill, a book by Tom Robbins sparked an interest in India's religious studies. His first book on yoga, checked out from the University library was Patanjali's Yoga Sutras, from there Gabriel embarked on a yogic journey that continues to this day.

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Is It Ok to Do Yoga When Pregnant Even During the First Trimester?

Yoga is an exercise that many individuals take part in for a variety of reasons. It can be helpful to relief stiffness, reduce stress, and some women continue or begin the exercise during pregnancy. Its relaxing benefits may prove helpful in relieving stress that can come from pregnancy as the body goes through changes that may make women uncomfortable. No matter their trimester, whether first, second or third, women have found success through this practice.

Restorative yoga is a common form of the exercise for women who are pregnant, as well as those who are still trying to conceive. It is a form of restful yoga that uses props such as blocks, pillows, blankets, chairs, walls, and others to put the body into certain poses. By using these props to hold the body in a specific position, little to no exertion is required. Note that restful is not the same as sleep, however, as the stretching and relaxation can benefit the body as women go through changes throughout their pregnancy.

If you're pregnant, make sure that you inform your instructor before your class. Some classes are designed specifically for women during pregnancy, but it is still a good idea to let the instructor know which trimester you're currently in. He or she may offer alternative stretches for you that suit your condition so you do not injure yourself or the baby.

For instance, women should be aware of their shifting center of gravity during their pregnancy. Poses that you may have done with ease in the past may become more difficult as you put on more weight and you begin to show more and more. If something doesn't feel right, stop immediately. It's not worth getting in that pose at the risk of falling or getting injured. Listen to your body and do not push yourself. It's best to avoid poses that require you to stand on one foot, or that otherwise require you to balance yourself.

You should also avoid poses that put you on your stomach. Also try to avoid any twists or jumps, and do not hold your breath or breathe more rapidly. Breathe normally or practice the breathing that you'll have to do while giving birth. Do not assume any pose that will put you upside down, and after your first trimester your doctor may encourage you to avoid poses that put you on your back. It's a good idea to consult your doctor before you begin any routine to get some general guidelines.

Arianna has discovered more information on strengthening and breathing during pregnancy with restorative yoga. Take a look at your convenience at http://www.DomarCenter.com for pain and stress relief and see how it helps during a pregnancy.

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So, What Is Yoga About Anyway?

A little history...

Yoga is a combination of physical and spiritual exercises came to us through the centuries. Designed twelve thousand years ago by ancient sages of India, yoga has not lost its popularity today. Nowadays most of the exercises included in a fitness program that has a positive effect on body shape.

There are several types of yoga - hatha yoga, classical yoga and therapy yoga. The basis for all types of practices is same- strengthening of physical health, improving mental abilities, mental balance and strong-willed attitude. Yoga is is not a religious cult or way, but rather a spiritual study about how to "live" and to appreciate yourself and the whole world.

Tips for Beginners

If you want to always look neat, orderly and fun, forget about back pain and other "troubles", turn yourself to yoga practice. Do not worry if you are not physically prepared, it is important to have a strong desire and will to succeed.

Exercises in yoga are called asanas, and are suitable for people of all ages. It is recommended to start practicing yoga under supervision, and later you can continue practicing at home, following tips and guidelines achieved at class sessions.

Do not rush. It is important to feel each pose with the whole body and your consciousness. Sharp, quick movements will not provide the required result. Complex movements designed for body understanding, and this takes time. If you have never done string stretching and rapidly try to make it...? Bdoy won't be very happy about it. You will feel pain and possible injury may occur. You would not teach higher mathematics to the newborn, skipping the alphabet? At the beginning of yoga practice you are a newborn and your success depends on the step by step learning. From how to crouch to running marathon. For example, you perform a certain asana, do not rush and concentrate your senses on every movement of the body, fell every organ and muscle.

Learn how to listen to your body. If you feel tense, stop and take rest. Relax and try to smile. Gain strength, try again, and each time you will perform better. Over time you will be surprised by the abilities of your own body.

It is also important not to wait if something can be done today. Large gaps between classes can lead to unmanageable burden. But when you practice regularly, the efforts are evenly spread and taken much easier. The slow rhythm of execution of asanas helps improving stamina. No muscle ignored and holding pose strengthens muscles and improves their tone.

Interchangeably with "asanas" Pranayama is performed, i.e. breathing exercises. Yoga teaches us to monitor breathing, especially during exercise. Try to breathe only with the nose that helps to enrich the body with oxygen and increase vitality.

Also carefully chose the place for doing yoga. You do not need special equipment and clothing, perhaps a yoga mat and of course quiet environment and desire. In records stores there are plenty of music for yoga practice. Choose the kind you like. The mood should be calm and relaxing. While doing yoga exercises you will learn about positive thinking, clarity of thought and concentration. Problems and daily routine will remain in the background. You will feel the "smile" of life.

You can perfect your yoga technics perfect with my new site.

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Yoga Improves Mood, Reduces Inflammation and Relieves Chronic Diseases

As it turns out, yoga is no longer just a gentle stretching for aging hippies. Ongoing research shows that this ancient ritual improves mood, helps breast cancer survivors, reduces inflammation and counteracts fibromyalgia.

It's common knowledge that yoga improves mood and shrugs off stress, but until recently, we didn't know why. Chris Streeter, MD, and his colleagues from Boston University School of Medicine discovered that it may be because of yoga's ability to increase levels of gamma-aminobutyric acid (GABA), an endogenous antidepressant neurotransmitter present in the brain.

They followed several healthy individuals who were divided into two groups. The first group practiced yoga over a 12-week long period, while the participants in the other group walked for the same period of time. At the end of the study, researchers evaluated psychological state of both groups and found that subjects who practiced yoga experienced a greater decrease in anxiety and more significant improvements in mood than those who walked.

"Over time, positive changes in these reports were associated with climbing GABA levels," explains Streeter. The findings of the study demonstrate that yoga is superior to other types of exercise in its positive effects on anxiety and overall mood.

Yoga reduces inflammation and helps chronically ill

According to last year's studies, yoga exercises may have the ability to improve recovery of breast cancer survivors and combat fibromyalgia:

• Conventional cancer treatments leave many women in pain, immobilized, depressed and tired. That's why Amy Speed-Andrews from University of Alberta decided to examine how a 10-week session of Iyengar yoga makes a difference in the recovery of women struggling with breast cancer. The results were impressive as 94 percent of study participants experienced improvements in their quality of life and 87 percent reported being happier. 80 percent also said they were less tired.


• Fibromyalgia is a medical disorder characterized by fatigue and chronic widespread pain. Fortunately, the journal Pain published a study comparing 53 female subjects that proved that an eight-week yoga program can combat a wide variety of fibromyalgia symptoms. Participants of the study experienced a reduction in depression (up to 42 percent), pain (24%) and fatigue (30%).

Furthermore, yoga also reduces the amount of cytokine interleukin-6 (IL-6) in the blood. This compound is associated with the body's inflammatory response and plays one of the key roles in a host of debilitating diseases. "We know that inflammation plays a major role in many diseases. Yoga appears to be a simple and enjoyable way to add an intervention that might reduce risks for developing heart disease, diabetes and other age-related diseases," says Ron Glaser, a co-author of a study that revealed the link between yoga and inflammation.

For the study, the scientists analyzed blood samples of 50 women, age 41 on average. As a result, those who had regularly practiced yoga for one or two years had significantly lower levels of inflammation than novices. They were also better able to limit their stress responses, too.

"People need to be educated about this," says Bill Malarkey, one of the co-authors of the study. "They need to be taking responsibility for their health and how they live. Doing yoga and similar activities can make a difference."

As someone who lost three years of his life to chronic disease called Candida albicans, James Schreiber decided to raise awareness of 'invisible' conditions and natural approaches for better health. Since then, he has authored dozens of articles on the cutting edge of lifestyle and diet modifications. "Life is too short to suffer from Candida, or any other illness," says Schreiber, who recently completed a beautifully illustrated guide to the Candida diet. "I'm committed through my experience, research and writing to help others live life to the fullest - not in spite of having chronic disease, but because of it."

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Yoga for Weight Loss - What Is Needed to Lose Weight With Yoga?

There are many reasons to implement a yoga routine into your weekly schedule. Many people focus on the increase of flexibility and balance that is sure to be seen by those who practice yoga regularly. While it is definitely true that avid yoga participants are more flexible and balanced than when they first begin, there are other physical benefits of yoga. There are many different methods for attempting to lose weight, but if you want to appreciate all the other spiritual, mental and physical benefits of yoga, you can choose this as your method of weight loss. The reduction of weight you experience will be based on what type of yoga you choose and the diet you adopt.

There are a couple types of yoga that are specifically geared toward helping participants lose weight. One is called hot yoga. By practicing yoga in a room that is well over 100 degrees Fahrenheit with an instructor who has hot yoga certification, you can see a quick drop in pounds. Of course, this is primarily water weight since you will sweat more performing hot yoga than other forms. Many people love this method because it loosens up your muscles and helps you relax. You cannot count on the temporary, quick loss of pounds offered by hot yoga, however.

For a more intense weight loss program, you can choose power yoga, also known as ashtanga yoga. Athletes and others who want to see a quick and permanent physical change choose this type of yoga for its increased emphasis on cardiovascular activity. This is also a great type of yoga to pursue if you want to obtain training to be a yoga teacher. The sequences of poses you learn will help you be able to practice yoga wherever you are and whenever you want.

Your diet will also be critical for you to lose weight. You may try to eat things you know are healthy, like fruits and vegetables, whole grains, and fat-free, organic products, but the simple fact is that the earth's soils are not what they used to be. The combination of genetically engineered food and the depleted nutrients in the soil is leading to less and less healthy foods, even if they are organic. That is why your yoga for weight loss should be coupled with as healthy of a diet as you can muster along with the right dietary supplements to help counter the nutrient-lacking foods available today.

Few careers deliver the flexibility and satisfaction of becoming a yoga teacher. Yoga teacher training offers the support and guidance necessary to acquire your official yoga instructor training.

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Best Yoga Warm-Up? Somatic Movement Might Be the Answer

Do you really need a warm-up for a yoga session? Isn't yoga gentle enough on its own? If you need a little kickstart, how about just doing some sun salutes? The answers are, respectively... Maybe not, probably, and yes, often that's enough... But haven't you ever got a couple of postures into your routine and thought that something's just a little sticky? Maybe there's one little bit of your back that feels a tad locked, or the hips are just not as supple as usual. Well, if you have, somatic movement might just be the answer...

Somatic movement is so incredibly subtle that when I was first introduced to it, even though I had been a long-time yoga practitioner, I thought it was just a little bit too gentle. However, when I had actually tried out the exercises, my body felt so energized and alive, totally effortlessly, that I was forced to change my views.

I started to use somatics as a preparation for my daily yoga practice and found that I was experiencing a far deeper and subtler level in the asanas. This was not just from the fact that the body was well warmed up and the joints 'lubricated' before I even started, but because somatics itself relies on such a deep awareness of movement, which, although that is also encouraged in yoga practice, can often get lost as our asanas become so familiar that our attention drifts.

Somatics brings you back to the importance of breathing and awareness of every bodily sensation as you move, and this calms every aspect of the physiology so that by the time you get to your asanas, you are already deep into that experience.

I find that I think of somatics as a sort of finer sandpaper than the asanas, and with this it can also be useful to finish off after the your yoga practice. After all, these routines were all conceived to deepen our understanding of our own physiologies and expand our intuition, so each day you might spontaneously design some slightly different routine to unlock the stresses and strains of modern life, and adding somatics to your arsenal of techniques to choose from can only be a good thing.

So, however experienced you are at yoga, and however you choose to use somatics as part of your daily workout, I urge you to check out these wonderful techniques. Doing so can only deepen your practice! Good luck!

Philip Escott, author of 'Pure Activity: Eat Better - Exercise Better - Feel Better', in partnership with Somatic Movement Educator Brian Ingle N.D, D.O., invites you to visit the following link for FREE videos and newsletter and to find out more about how the combination of Ayurvedic diet and exercise and Somatic Movement Education can supercharge your health and fitness... Instant downloads also available of Pure Activity and the amazing 90-minute Somatic Movement Education practice video.
http://holistic.pureactivity.com/

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