Yoga Exercises For a Sound Sleep

It is rightly stated, "A good laugh and a long sleep are the best cures in the doctor's book." The universal remedy for various ailments lies in a sound relaxed sleep. After the day's hectic schedule, our body and mind gets drained off and we need to recharge them with energy and vitality. Sleep provides the much-needed rest, which serves the desired purpose. Having sound sleep is not easy, as today we are living in a highly competitive world. Stress, is an unavoidable part of our lives and we are in a mad race to achieve more and more. Never ending desires and expectations make us dissatisfied and stressed.

Yoga: The ancient Indian healing art has proved to be quite effective in ensuring relaxed and sound sleep. The yoga exercises or asanas help in reducing anxiety and calming down an individual's tensed mind. They act as natural tranquilizers and soothe our mind. Apart from relaxing mind, yoga exercises facilitate our body to get rid of lethargy, tiredness, and exhaustion.

The breathing exercises -- the pranayams, help in providing oxygen to all the tissues and organs of our body and detoxifies them. Proper breathing relaxes us and induces sound sleep. Padmasana and savasana also help in calming down our exhausted bodies. What matters most, is not the duration but the quality of sleep. Our body alignment is reflected by the quantity and quality of sleep. Regular yoga exercises will help you get sound sleep at night.

Doing power yoga and ashtanga twice a week will be a good choice. Light exercises should be done before retiring to bed. Breathing exercises act as cleanser for wiping out daily clutter and chaos. A few stretching exercises relax the body and drain out tensions. A harmonious balance is established between our mind and body and we are re-energized to meet the upcoming challenges of life. The yoga breathing exercises help in relaxing the wandering active mind, and make our body composed, thereby easing our journey to dreamland.

Regular yoga exercises improve self-awareness and self-regulation, the key factors inducing sound restful sleep. The yoga exercises help you to introspect yourself, analyze every action carefully and assess the steps taken, all in a controlled and calm environment. They wash away all you tensions and worries and you are fit to retire to bed comfortably. By following yoga exercises, sound sleep will become a habit and it will no longer be an "effort thing". Sound sleep will come naturally to you. You will relish the cozy luxury of sweet slumber, shedding and discarding your worries on bed. Incorporate yoga in life, it will help you combat stress-related insomnia effectively.

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Yoga Exercise for Alleviating Asthma

Yoga exercise including the poses, inhaling and exhaling, and relaxation routines set you in charge of your mind and feelings, making you more stimulating and enabling you to inhale and exhale easier. It will also allow your lungs to work much better and improve airflow during Asthma attacks.

Asthma is an ancient Greek word meaning "panting, gasping or short-drawn breathing". It is among the most upsetting of respiratory system conditions, known to affect approximately 5% of the planet's older population and 10% of children. In this ailment, the air passages of the lungs are limited, causing tightness in the chest, bouts of coughing, wheezing, and breathing difficulties. The inflammation of the nasal airways can become long-term. Asthma is generally the result of allergies or anxiety. Yoga has come a long course to relieve and deal with asthma.

The particular exercise involves Asanas (body postures) and Pranayama (technique of breath control), among which of its physical uses are to eliminate stress-related problems, ease circulatory and respiratory system disorders like Asthma and Bronchitis, and enrich over-all health and wellness. These breathing exercises are really beneficial to fortify and relax the muscle tissues of lungs. In the course of the asthma attack this proves to be very beneficial. It reduces the nerve activity within the air passages causing less bottlenecks during the attack. It helps detoxify the air passage to breathe without difficulty. It aids in stabilizing the independent nervous systems. Thus, the typical lifestyle involved in Yoga exercise may serve as a good treatment for respiratory difficulties. A healthy diet plan can develop your resistance against cold, allergic reactions, and other ecological causes of Asthma, Bronchitis, and various chronic respiratory system ailments. It likewise encourages a non-smoking lifestyle. Tests accomplished at Yoga Therapy Centers, across the world, have shown significant results in alleviating asthma. In some cases it has also been discovered that attacks can actually be averted, without the help of medicines, just by means of yogic techniques. There's adequate research proof to establish the idea that the exercise of yoga helps make the treatment so much more positive. These days, even allopathic as well as homeopathic medical doctors have arrived at the comprehensive agreement that yoga is a great alternative cure for asthma attack.

Furthermore, based on yoga philosophy, a relaxed mind results in normal breathing and relaxed body. Thus, inhaling and exhaling exercises can without a doubt help those with asthma. Some types of yoga exercises help out with calming your entire system (including your torso muscles), and also increase the capacity of your lungs -- promoting an effective manner of inhaling and exhaling during and immediately after asthma attacks. Several special breathing techniques that would help in preventing this disease includes the most popular which is the Kapalabhati and Anuloma Viloma. Kapalabhati and Anuloma Viloma involve a mixture of deep and shallow breaths which help to trigger a nourishing flow of deep breathing. Some other yoga exercises that would relieve asthma out of your life are: Dandasana, Baddhakonasana, Upavista Konasana, Virasana, Supta Baddhakonasana, Supta Virasana, Setubandha, Sarvangasana, Adhomukha Svanasana, Uttanasana and Tadasana Samasthith.

Since yoga exercise claims that the brain is core to a diseased condition, pacifying and placating it might, by itself, help treat the disease to a large degree. The practice of yogasanas, yogic kriyas, pranayamas, relaxation and meditation calm down the whole system. This, subsequently, facilitates proper assimilation of meals and strengthens the lungs, digestive and circulatory system. In a period of time, that checks attacks and also cures the condition of asthma.

There are lots of practitioners online who offer informative advice in yoga exercise and everything else about yoga. Only a known yoga guru can provide you with the best services.

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Yoga Workouts to Help Digestion

Yoga is one of the ancient and reliable methods to lose weight and stay fit and healthy. Yogasanas or postures intend to gently work on your organs and help to maintain perfect balance between mind and body. Several asanas act subtly on the digestive system thereby eliminating the problems related to stomach. Many studies suggest that yoga is an ideal solution to many digestive problems. You can get rid of your digestive problems like acidity, acid reflux disease, and other digestive disorders in a natural way, without the use of medicines. Practicing yoga relaxes your mind and in turn reflects on the digestive system. You can see the results within a few weeks.

Among the important Yogasanas meant for digestive disorders, listed below are a few of them.

Yoga Mudrasana or Psychic Union Pose: You should sit in lotus pose or easy pose, sukhasana. While inhaling, take your hands to the backside of your body, raise your hands and hold the fingers tightly. Exhaling, bend your head and try to touch the ground with your forehead. Remain in this pose as long as you are comfortable. Relax and come to the starting point. Try to do it two to three times.

Benefits: Helps in relieving constipation, improves body metabolism.

Udarakarshanasana or Abdominal twist pose: first kneel and then you need to sit on your toes. Push the left knee towards ground. While exhaling, pass left hand over left knee, while you are holding the knee down. Now inhaling, pass your right hand over right knee and press it hard to the left. Exhaling, you need to look over your right shoulder. Inhaling, come to the starting position. You need to do it three times. Rest for a while and do the same procedure, with the other leg.

Benefits: This pose squeezes your stomach muscles and the blood flow to stomach increases. It helps to relieve constipation and other digestive problems.

Supta vajrasana or lying thunderbolt: Beginners can start with the other asana called matsyasan or fish pose. In this pose, inhale and sit on the heels. Exhale. Again while inhaling, lean back with the support of your hands, gently to the ground and rest your head on the ground. Your back and neck should not touch the floor. They will be in an arched position. Place your hands at the chest in a Namaste posture (Indian way of greeting, by joining your hands). Knees should touch the floor. Remain in this position as long as you can. Return to the start position. This is an advanced pose. If you have knee problems, you are not advised to do it.

Benefits: The abdominal stretch increases the body metabolism and helps digestion.

Breathing exercises: Apart from the above listed asanas, several breathing exercises that are a part of to yoga, benefit your digestive system. Slow and relaxed breathing helps to control your thoughts and de stress you. When you are calm and relaxed, the overall effect will be shown on your body's capacity of digestion as well.

Relaxation postures like shavaasan also help to control your thoughts, de stress your body and help you to maintain peace and stability.

Several reputed yoga teachers conduct classes. Many boot camps also offer yoga sessions once in a while.

Kya Cassiuss Victoria is a Sydney personal trainer. If you want to register with a Boot Camp Rushcutters Bay, visit Sydney Personal Trainer.

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Build Muscle Strength Through Yoga Exercises

Yoga. Just the sound of the word can turn people off. I can picture my mom with her floor mat sitting cross legged and stretching her facial muscles and believe me the memory is not one I really care to have, so believe me when I say yoga and strength training are not two things I thought really belonged in the same sentence. But I can admit when I am wrong, and I am wrong on this one. Yoga isn't what I remember and to be honest, I think twenty or thirty years ago, it didn't get a good introduction to America.

As I said, times have changed. Now most gyms offer yoga classes and they aren't just about stretching, although 'just' the act of stretching can increase your strength and fitness all by itself. Yoga is a total mind-body connection experience that can really take you by surprise as you exit the class for the first time. You will be challenged and you will use muscles that you didn't even know existed. And you will be challenged no matter what type of yoga class you take.

So with that let me also say that all yoga is not created equal. There are classes that challenge you more and are more 'athletic' as opposed to stretching and breathing. If you take bikram, vinyasa, 'power yoga', or ashtanga yoga you are in for an endurance building challenge. Those are among the yogas that will give you more of a strenuous workout and can improve your core strength and give you cardio-vascular conditioning. That is accomplished by constant motion between the asanas (poses).

Because yoga techniques generally only work with body weight the entire practice is more 'gentle' with its demands upon you. For this reason it is often used as a therapeutic method to help with healing injuries and pains. The stretching combined with strengthening can help with all sorts of injuries from repetitive strains to back pains. As with any sort of training you don't want to just jump in without checking first with your doctor or therapist, but generally speaking, because of the nature of yoga, it is complimentary to most recommended courses of action for physical therapy.

Yoga classes can be found at most gyms, but you can also find a lot of instruction and videos that can take you through routines at home. I would recommend taking a class with an instructor for anyone who is interested in getting into it, because a certified instructor can help you understand the routines better and help prevent bad habits before they can start. Form is very important in all training and yoga is no exception.

So if you are looking for something to break up your regular routine (and I highly recommend changing up fitness habits to challenge your body) think about checking out a few yoga classes. I think you will be pleasantly surprised and glad you did.

The right food choices will also make a huge impact on your quest for better health. I lost over ten pounds in the first 21 days of following the Every Other Day Diet and it was simple and easy, and I didn't give up real cheese steaks, burgers, lasagna or any of my other favorite foods. My Ideal Diet
more health and fitness info: All Health Network

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Facial Yoga Exercises - Don't Waste More Time

How many instances did you check out your sagging cheeks within the mirror this month, and take a hold of your face to provide it a 'little lift.' Just to see what you'd look like with a 'younger face?'

Maybe you are a lady and have mastered the art of having the ability to tie up your hair to the tightest point potential and help to portray the impact of a youthful face line. Whilst this action helps to lift your skin making it appear more toned and youthful. The unhappy reality it's merely a brief measure. Your sagging cheeks need facial exercises to get them into shape, they usually need them now...

What can Facial Exercising do for me?

It's no secret that facial exercises may help you to restore youth, by making your skin look extra toned and fuller. When your face starts to sag, your nose starts to develop little wrinkly folds; your face muscular tissues look akin to a baby drooling - and your different facial muscle tissue comply with closely in line. All these elements enable you to to look previous, and aged.

When your cheeks begin to drop its evident that your muscle mass within the facial area can't assist your pores and skin structure correctly, and they're missing tone. Growing old happens to one of the best of us, however those which can be in a position to catch the signs, and act now will beat the aging clock and help to turn it again just a little bit further.

Facial exercises are nice to tone and eliminate the inform tale indicators of wrinkles. If your muscular tissues are toned; they can maintain your skin, making it look a lot younger. There shall be minimal sagging, and wrinkles will maintain again for years!

Not so good in Remedies

Let's face it, in 2011 we're more egocentric, more youth obsessive, men and women struggle the identical battle with age. Everybody actually wants to be younger - it's about being contemporary faced, youthful - and flaw free. Botox, beauty surgery and photo store enhancing are ways that you would be able to assist to show again the clock. However a couple of easy facial exercises is a a lot better methodology of combating anti getting older, against pulling into your life savings and looking for the assistance of your native beauty surgeon.

Face lifts will damage interval; people who turned to the cosmetic surgeon to have a facelift typically remorse their actions. Unlike facial exercises, you actually can't flip back with a face carry! It's so apparent once you look in a crowd and observe, you can spot one of many face raise victims a mile away.

Their eyes look barely oriental as a result of their pores and skin has been dragged and tightened to the point of no return. Their lips go up at both sides, nearly as though they're smiling a forced faux smile; however they aren't!

This is because the beauty surgeon pinned again their face so much to cease the saggy neck impact and pin up that double chin. If someone had shared with them the facial exercises that would have saved them heaps of cash, while serving to to revive their facial muscle tone; boy you may wager that they would have turned to facial exercises as a substitute of the painful surgery that they've just gone through. Not solely is it painful, you actually can't lie when somebody asks you in the event you had a face carry you may simply shy away and ignore, or say yes!

I know what you're considering - Botox is just an injection? Sure you're right but it's additionally an injection that helps to freeze your facial muscles! Have you ever ever seen the TV the place the celebrities smile a smile that doesn't need to occur? They need to change their facial features however merely can't. Not because they don't have completely different emotions and feelings to change their face, just because the Botox has 'frozen' the facial muscles, and so they couldn't move their mouth for cash!

Photograph store editing is perfect to take out imperfections, however do you actually wish to must ask the photographer to edit your family picture and take out wrinkles?

Would you be shocked to learn that droopy necks, jowls, pouches and saggy cheeks actually don't need the invasion of a surgeon, or paralysing Botox injection fillers? There actually is a way to get your face lifted, your muscle groups tightened, and your youth shining back via into the mirror. It takes jiffy of your time each day, and the results are that of your plump, cheeky little face 10-15 years ago!

How?

Quite just by performing facial exercises, not any previous train the secret of youth in thumbs and fingers! Manipulated movements that help to contract your face and tone our facial muscles.

It's high time that you simply awaken your muscle tissues, and get again your youth. While you flip to facial exercises your skin seems to be rejuvenated, as if you just bought the most costly and effective facial scrub on the market. You really didn't must although because the secret of the workouts is promotion of blood move, extra oxygen to the face, plumper muscle groups on account of firming work outs. You'll have the ability to enhance your attractiveness, and assist to maintain them there as soon as again.

You don't need to purchase special tools to accompany the regime, you need yourself - your face and the time to discover ways to perform, the every day regime of facial exercises.

If you want to learn more about this method, and how to learn these exercises, you can find more information in Facial Exercises

Also if you interested in other skin related topics, have a read at my personal skin care blog Perfect Skin Club

Best Regards

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Yoga Exercises for Weight Loss

I recently attended a class focused on yoga exercises for weight loss. This was a Bikram style class combining classic yoga asanas with a heated workout space. The floor area maintains a constant temperature of 104 degrees. This workout approach is a good methodology to follow for those seeking a fitness routine based around yoga. Whether following a Bikram specific routine or other yoga discipline the following conditions are ideal as part of any weight loss program:

Heated Floorspace

A heated workout area provides immediate benefits when exercising as your body can warm up quickly. This minimizes the chance of injury and allows you to put your body into deeper poses. Yoga exercises for weight loss involve a strenuous and active workout and a heated practice area provides increased gains in flexibility and muscle development.

Oxygenated Blood

Although not immediately noticeable to the practitioner, the increased heat profile of the practice space provides a constant flow of oxygenated blood throughout a person's body. This is because it is easier to get into a deeper stretch when doing a pose. This has a positive effect on contracting the muscles more completely and the result is a more pronounced flow of blood throughout the body. That has the effect of carrying more oxygen and allows you to perform at a higher, more aerobic level. In layman's terms you can push yourself harder and you will see a weight loss benefit.

Constant Routine

One of the key things to look for in utilizing yoga exercises for weight loss is how constant the workout routine is. The class I participated was led by an instructor that moved from pose to pose, relatively constantly. A yoga pose was shown, practiced by the class and then repeated - usually 3 times. Once completed the instructor moved the class to the next pose with very short breaks occurring only every 20 to 30 minutes. This had a fairly aerobic effect simply due to the pace being practiced.

Maximum Workout with Minimal Impact

Certainly a complete and very active workout occurs using this type of exercise routine. But perhaps the greatest benefit is the minimal impact to the body's joints, ligaments and tendons. This workout, while very aerobic, did not add unneeded stress or pressure to these critical parts of the body.

I cross train regularly practicing different yoga postures with other physical fitness activities. The positive benefits described here occurred due to the fact that this was a strenuous and active workout approach. Embrace the right yoga exercises for weight loss, increased flexibility, and muscle strengthening as they play an important role in an overall fitness regimen.

Heath Jackson writes about health, wellness and living a natural life. Learn more about his approaches to sensible dieting and weight loss at yoga asanas for weight loss or Click Here for information, tips and ideas on how to incorporate yoga into your weight loss exercise routine.

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The 3 Best Yoga Exercises For Healthy Weight Loss

Yoga exercises are one of the best ways to lost weight, burn fat and get healthy. There are many excellent yoga poses and techniques to help you achieve your weight loss goals and in this article today I am going to detail 3 of these poses for you. But, before I jump ahead to the exercises, I want to first point out 3 great reasons to use yoga for weight loss.

1. No Negative Side Affects:

Yoga is a completely natural and safe way in which to get healthy and lose weight. Unlike using pills and other more intrusive methods, with yoga all the side affects you have are positive. This is why holistic sciences and alternative medicines are getting so much attention even by mainstream doctors these days.

2. Permanent Weight Loss with Yoga:

Experience of the yoga therapy programs to treat obesity have shown that weight lost from yoga has proven to be permanent. This is certainly not the case when you use pills and other gimmicks. The weight lost by those methods tends to return quickly once they are discontinued. This is not the case with yoga, as long as you maintain at healthy diet. These diets are almost always a part of the treatment in general, and these diets are such that they can be maintained comfortably throughout one's life. They are not extreme or unreasonable diets.

So when you use yoga for weight loss, the body is gently brought back into alignment and underlying causes for the weight gain, whether they are emotional or bio-chemical, are also resolved. Also, since yoga works with the body, the excess weight once shed is no longer regained when the yoga is stopped. I would though recommend continuing the yoga practice if you can, so you can continue to obtain all the other benefits that such practice bestows.

3. Yoga Weight Loss Solution is for Free:

Why pay for a solution, that is going to create bad side affects and not going to work in the long term anyway, when you can have a successful weight loss solution from yoga for FREE. Articles like this one and many websites on the web will give you plenty of information on how to practice yoga safely for achieving your weight loss goals. In addition, there are many good YouTube video channels as well, where you can get nice video demonstrations of yoga sets and yoga exercises.

Three Great Weight Loss Yoga Exercises:

Below you will find 3 excellent yoga exercises for weight loss. These exercises can be done by almost anyone, but be sure to check with your doctor prior to starting a new practice or fitness routine.

1. Yoga Single Leg Rotations:

a. Instructions:

• Lie flat on your back.

• Raise your right leg up to about 45 degrees.

• Point your feet and toes away from you.

• Do 2-10 rotations in 1 direction and then without resting rotate the same leg in the other direction (counter-clockwise).

• Repeat with the left leg.

b. Duration:

You can build up to 1 minute / leg. You can start with 2-4 rotations per leg, per direction and build up from there.

c. Benefits:

• Builds your Navel Center and strengthens and tones your abdominal muscles.

• Builds willpower and strength of character.

• Loosens and opens up the hips.

d. Practice Tips:

• To modify the exercise bend you knees or do fewer rotations at a stretch.

• Start with just normal breathing and only incorporate Breath of Fire once you feel ready.

• You can also take rest as needed.

2. Kundalini Yoga Cobra Pose:

a. Step-by-Step Instructions for Cobra Pose:

• Lie flat on the floor, stomach down and feet extended.

• Place your hands near your shoulders and then raise your upper body and torso up off the ground. The upper thighs should remain on the floor. You back should arch up.

• Turn your head up and look upwards as well. Stretching your neck.

• As a variation, you can go up and down in cobra pose. Coming up and breathing in, holding the position for a few seconds and then coming back down and exhaling.

b. Duration:

• 15 Seconds - 7 minutes.

• Start slowly and build up your time steadily from there.

c. Benefits:

• Massages all the digestive organs improving both digestion and elimination. Fixing the digestive system is one of the first steps in getting healthy.

• Very good for improving the health of the back and spine. Good for toning all the back muscles and tissue related to the vertebrae.

• Works on all the nerve junctions that lie along the spine, as well as the important psychic channels that run through the spinal cord.

• Works on improving functions of the ovaries and reproductive glands.

• Builds upper body strength. Specially the shoulders (deltoids), triceps and chest (pectoral) muscles. This is more true if you use the modified version of cobra pose where you go up and down.

d. Practice Tips for Kundalini Yoga Cobra Pose:

• Careful with your lower back! Do not over strain.

• Going up and down in cobra pose is excellent for building strong arms, shoulders and chest muscles without risking injury.

3. Yoga Bow Pose Practice Details:

a. Step-by-Step Instructions for Yoga Bow Pose:

• Start by lying on your stomach with your chin on the floor.

• Next, bend your knees and bring your heels towards your buttocks.

• Beginner Yogis: Reach back and grasp your ankles, keeping the rest of your body on the floor. Pull your heels into your buttocks.

• Intermediate Yogis: Raise yourself up off the floor as shown in the illustration above, by pressing your ankles away from you. Your chest and thighs should be raised off the floor.

• Advanced Yogis: Rock back and forth in bow pose, inhaling as you come forward, exhaling on the way back.

b. Duration:

• 15 seconds - 5 minutes.

c. Benefits:

• Excellent for your respiratory system, to relieve breathing problems and ailments such as asthma, etc.

• Good for the entire spine and back.

• Great pose for improving flexibility.

• The ultimate yoga pose to improve and perfect your digestive system.

• Good for weight loss.

d. Practice Tips for Kundalini Yoga Bow Pose:

• Progress gently towards the advanced version. For some, even the beginner version is difficult to get into, in which case just bring your heels as close to your buttocks as you can, and reach as far back with your arms as possible.

• Do not eat for at least 2-3 hours before practicing this posture, or you will be quite uncomfortable.

• Careful of your knees and back when doing this pose.

Yoga Exercises for Weight Loss Summary:

The following 3 exercises will get you started on your weight loss journey. Add to these poses over time and increase the length of your yoga practice. This is one of the ways to not just lose weight and get healthy, but also one of the best ways to increase the length of your life.

Anmol Mehta is a modern Meditation and Yoga Master. Find the Best Yoga Exercises for Weight Loss set on his huge free yoga and meditation website Free Kundalini Yoga and Guided Meditations Blog.

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