Spot Toning

Stretching and yoga aren’t just for people who can fold themselves up like pretzels, or movie stars who have nothing better to do with their days! It can be a beneficial practice to all who use it, and one doesn’t have to adopt the worldview of the swamis in order to reap benefits from it. The pace of our lives these days is crazy-some would argue destructive.

Yoga proponents say that learning the art form will not make you dull, but more magnetic, and show you the importance of slowing down. Yoga’s ‘inactivity’ can insert a moment to breathe in the midst of the hustle and bustle of life, can clear your mind, and re-energize you with just a few simple techniques.

The first lesson in any Yogic theory is how to relax. This doesn’t mean you flop on the sofa and become a couch potato; instead it is defined as ‘a conscious transfer of energy from one department of nature to another.’ Even if you do this for 5 minutes at a time over a beverage, you’re on your way to relaxing. It will increase your efficiency-try it and see!

Stretching involved in yoga can be very simple: lie on the floor without pillows. Remove your shoes and wear whatever is loose fitting and comfortable to you. Stretch your arms over your head while stretching your legs and feet. Close your eyes and let your head roll to one side.

Now release each part of your body and consciously permit each limb, each ’section’ of your body, to meld in to the floor. Permit yourself to feel as if you are sinking and think of a peaceful scene. This will likely feel very odd to you the first time you do it, but the relaxation that you bring each part of your body will be refreshing!

Now we’ll work on stretching! Lie on the floor as you did for your full-body relaxation, only this time, interweave your fingers above your head. If you turn your palms upward, you’ll feel a bigger stretch along your ribs and spine. Stretch your arms as far above your head as possible, pointing your toes and pushing them towards the floor so you can feel every muscle between your head and feet.

Once you have stretched every part of your body, release! Now go back in to your full-body relaxation mode, remembering to start at the head and relax your way down to your toes.

Now work on the ‘complete breath’ that yoga teaches. Lying flat on the floor without pillows, place your hands gently on your diaphragm. Slowly exhale as much as you can. Very slowly begin to inhale through the mouth, evenly and without sudden stops. You will feel your diaphragm expand at this point-keep going. Now exhale through your mouth, using a slight force, expelling as much air as possible.

You have just completed your ‘complete breath’ in yogic teaching! If you build up the number of complete breaths per day, you’ll notice less tension, better rest, and a more relaxed you. Release the stress of your day and become who you were designed to be!

About The Author: This article courtesy of http://www.treadmills-guide.net

Without doubt one needs to learn yoga from an experienced teacher. On the other hand, because some attempt to perform exercises guided only from a book, these general guidelines might be useful.

1. Do not force your body under any circumstances. No matter how many times we say this to people, they just keep on doing it. They try to push their bodies into the exercises, whether the body is ready or not. This is a great mistake which does more harm than you can imagine. Work slowly with your body. Respect its limits. These limits will gradually extend and you will gain flexibility if you work regularly and sensitively at stretching your limits. The body will get the message and the tension which is preventing you from proceeding will gradually be released.

2. Be regular in you practice. A few times a week is not enough if you really want to heal, transform or develop your body.

3. Do not continue any exercise which causes pain. Check with your doctor or exercise instructor what you should do. Pain is a message from the body which must be listened to. In some cases it may simply be the body‚s process of changing. In such cases, you simply need to bear with it and continue (without forcing) and it will gradually pass. In other cases you may be doing harm to some part of your body and may have to stop and do some other preparatory exercises before returning to that one.

4. Exercise on an empty stomach at least three hours after eating.

5. Remove all jewelry and tight clothing. Let your body be free of any restrictions. Find some loose, comfortable clothing or body-hugging dance tights for exercising.

6. Be conscious and concentrate on what you are doing. Keep your mind on feeling what is happening in the body and concentrate on your breath and position. Do not think about other things or talk to anyone while exercising. If possible, it would be best if you were alone in the room, without distractions such as radio or TV, so that you can concentrate. If this is not possible, just try to concentrate on yourself and ignore what is going on around you.

7. Give importance to your breathing. Each exercise has a specific way of breathing. This is an extremely important aspect of the exercise. In many cases, it is even more important than the physical movements themselves. By conscious of your breathing and breathe slowly and deeply, according to the instructions for each exercise. In general (with some exceptions) we inhale when we stretch upward or backward and exhale when we bend downward or forward.

8. Complete your exercise series with deep breathing and, if possible, with DEEP RELAXATION.

9. Avoid exercising at least three months after surgery, unless you have specific permission from your doctor. Some exercises should be resumed only 6 months after surgery, unless you have your doctor‚s permission to start earlier. Also, avoid all exercises at any time when you suspect internal bleeding or an inflamed appendix.

10. Allow your attention to flow through the body as you become aware of each muscle and the tension and energy stored there and allow that energy to flow and the muscle relax.

Robert Elias Najemy, a life coach with 30 years of experience, has trained over 300 Life coaches and now does so over the Internet. Info at: http://www.HolisticHarmony.com/introholisticcoach.asp He is the author of over 20 books, 600 articles and 400 lecture cassettes on Human Harmony. Download FREE 100’s of articles, find wonderful ebooks, guidance and teleclasses at http://www.HolisticHarmony.com. His books The Psychology of Happiness and Remove Pain with Energy Psychology are available at http://www.amazon.com

Yoga is wonderful for nurturing a state of mental and physical well being. It promotes a balanced and healthy lifestyle, and yoga techniques can be applied also to removing excess weight, thus bringing you an extra benefit, that is if being overweight is a problem to you.

Practicing yoga will increase your metabolism. An increased metabolism leads to an increase in the calorie burning process, so combining yoga with a calorie burning program may bring you excellent results. Of course, the use of yoga is no rapid weight loss method. Used over a period of time, though, it can bring good results. If you keep to the rigours imposed by yoga discipline, you should gain a holistic, long term solution to balance your life style and help you reduce and prevent any surplus weight. In addition to losing weight, you will also experience an increased ability to concentrate and focus, higher resistance to stress factors, and overall a healthier way of life.

Let me just explain a little more about how yoga will benefit you. Your metabolism is regulated by the thyroid, a component of the endocrine system. The thyroid is responsible for the chemical processes in your body that transform food into energy. Yoga uses a series of twisting poses that stimulate the work flow of the internal organs, thus boosting metabolism. This in turn burns more calories, and reduces your body weight. Improved local blood circulation is another direct effect of the use of yoga postures, which leads to a healthier, more energetic body. When the calorie intake is lower than the calorie output, your body will start burning fat cells to acquire the necessary energy. A perfectly healthy and strong metabolism takes this process even further, and you may well see better results than traditional weight loss formulas.

To stimulate metabolism, various back bends and forward bends are used. Poses that affect the neck area, where the thyroid gland is situated, are particularly helpful if the weight problem is caused by a hormonal imbalance. These poses can be those of the camel, rabbit, plow, bridge and shoulder stand. Moving quickly between a series of poses can accelerate the process. To those who are well overweight, some of the bends may prove to be a difficult. If you fall into that category, don’t despair. You should gradually increase the difficulty of the postures until you have the confidence to go to more complex exercises. This is not a test or a competition; you need to be relaxed and at ease, and just do what you can. Each time, you will probably find it that much easier, and you can do a little more.

To strengthen muscles, you use standing poses, such as the warrior. The use of standing poses will aid a higher level of endurance, and an increased caloric output. You may energize the body and increase your metabolism even more by using Kapalabhati and Ujjayi Pranayama.

A good diet should also be followed to support this holistic weight loss system. You should try to eat foods that are rich in fibre, vegetables, fruit, whole grains, while eating less high fat and processed food items. Balance is essential in all matters concerning your diet. variety is good, as is modest consumption.

A gradual approach is essential with all yoga practices. Do not expect results to be spectacular and immediate, but this is one of the best long term weight loss methods available. In addition to weight loss, you can also benefit from an increased protection against adverse factors through your improved immune system and sense of well being. Hopefully, too, you will feel an inner peace that will assist you in losing weight without succumbing to all the pressures and temptations.

Roy Thomsitt is owner and part author of http://www.routes-to-self-improvement.com

By Dada Vedaprajinananda (Copyright, 2004)

Although the practice of yoga has become widespread during the last 30 years, there are still quite a few misconceptions about this ancient method of self-transformation. Here is a brief survey of the most common myths about yoga, and a look at what yoga is really all about.

1. Yoga is a sport: One of the important components of yoga is the practice of physical postures, known as asanas in Sanskrit. Due to this physical aspect of yoga, some people think of yoga as a sport or an activity akin to body building. In this sense, yoga is seen as a casual pastime which one can take up and practice now and then like any sport.

The fact is that yoga is the art and science of physical, mental and spiritual development. Although the yoga postures may look like the stretching exercises found in some sports. The exercises in yoga are one part of an all-around program of personal development. The postures are not an end in themselves, but are meant to help prepare one’s body for mental and spiritual development.

2. The physical side of yoga is the most important part: Although the practice of yoga postures is the most commonly known aspect of yoga, it is not the most important part. In fact, the ancient system of yoga begins with the understanding and practice of moral precepts and living a life in harmony with self and society.

The foundation of yoga lies on the observance of principles such as not harming others, acting in the spirit of welfare, non stealing, non accumulation of excessive physical wealth, viewing all things as an expression of Consciousness, purity of mind, contentment, and selfless service.

If you can learn how to live in harmony with those around you, and at the same time work on your own inner development, then the other components of yoga (postures, concentration and meditation) can be practiced with the best possible effects.

3. Yoga is only for women: In some parts of the world the majority of yoga students are women, and some men may have gotten the idea that yoga is not for them. The fact is that all people are searching for inner peace and all people wish to avoid disease and live a healthy life. Yoga offers something for anyone who wishes an effective method of physical, mental or spiritual development and should not be thought of as a discipline reserved only for women or only for men.

4. Everybody must practice the same postures: In most yoga classes around the world you will find that several people at a time are practicing the same postures. Despite this widespread convention, the needs of individuals vary according to their physical structures and it is best to perform yoga postures that are individually suited to a particular individual. For example, a young man suffering from asthma will need postures that are quite different from an older woman with heart problems.

If you want to practice yoga postures correctly it is best to find a teacher who is able to prescribe the postures that are best suited to your particular needs.

5. You have to be extremely agile to practice yoga: It is true that some yoga postures are a bit difficult to perform, and require an agile body. However, just as postures should be selected according to the ailments that a person suffers from, a good yoga instructor will be able to show you postures that are within your reach. When performing yoga postures, you should try to do them to the best of your capacity and you shouldn’t worry whether you look like the picture in the book. Often, just the effort that you make in trying to perform the posture is enough to reap the benefits of that posture.

6. It is good to practice yoga postures out of doors: When you perform yoga properly your body becomes very sensitive to shifts in temperature. If you practice outside your house even a slight breeze may be enough to make you uncomfortable or even catch cold. It is best to practice indoors. The windows may be open but you should stay away from drafts. In summer it is best to turn off fans while practicing yoga postures.

7. Incense should be burned when practicing yoga: Although yoga comes from India, and so does much of the world’s incense, it is not a good idea to burn incense while performing yoga postures or doing meditation. Yoga postures should be done in a smoke-free area: this includes cigarette smoke and also the smoke of incense. During meditation the smoke of burning incense will cause disturbance and hinder the process of going within. Incense can be used before doing meditation or before practicing postures in order to create a nice atmosphere, but there should not be smoke in the air when the actual practice begins.

If you practice yoga regularly and with a proper understanding of its holistic nature, you will surely realize great benefits in all spheres of life.

Dada Vedaprajinananda has been practicing and teaching yoga and meditation for the past 34 years. You can read more of his articles on his website http://www.YogaWeightLossSecrets.com

People come to yoga looking for various things: peace of mind, stress reduction, improved concentration, and weight loss. Yoga can help you to accomplish all of this, but “yoga works, if you work!” You have to do the practices on a regular basis in order to get the results.

If you have bought some books on yoga and meditation, don’t let them gather dust while you sit around thinking that maybe one day you are going to practice.

Yoga postures and basic meditation exercises are simple enough to learn. In fact, I teach them to children and they pick them up quite easily. So, I am sure that you can learn what to do fairly easily and quickly. The big problem for most people is to establish the habit of doing the practices on a regular basis. Here are a few tips which may help you to do your yoga and meditation on a daily basis.

1. Start with Firm Determination: Yoga begins and ends in the mind. Take a determination that you are going to give yoga a fair try and you are going to practice, because it is important to you. Close your eyes, and think “For the next three months I am going to do it every day.”

During the course of time, whenever you start thinking, “Oh today I don’t want to do my yoga exercises”, remember your initial determination and stick to it.

2. Do it Together With some Friends: Learning how to give and share is an important part of yoga, so don’t keep “yoga” to your self. If possible find one or two friends who would benefit from practicing yoga, and do it together with them. The good thing about practicing with others is that if a day comes when you are not motivated to do the practice, the enthusiasm of your friends will carry you along and you will do the practice with them.

3. Make a Regular Schedule and Stick to It: Yoga is not like tennis or some recreational sport which you will do if the sun is shining and you feel like doing it. To get the true benefits from yoga you have to do it every day. So, free some space in your busy schedule and “reserve” this time for your practice of yoga and meditation.

If you get up a bit earlier in the morning, then you will have a nice quiet time to do your yoga before the rest of your neighbors wake up. In the evening, do your best to keep some time free for yoga before your evening meal.

Once you have set your schedule, stick to it as best you can.

4. Do Your Practices With A Free Mind: It is not enough to reserve time for yoga, with your body doing the exercises but you mind continuing to worry about other things. When you stop to do your yoga and meditation, you should remember that the next 30 or 40 minutes has been reserved for yoga and for your development. Don’t jump up to answer the phone, or respond to every minor disturbance. This period of time is for you.

If you begin to think about all your other responsibilities and problems, gently drop these thoughts and imagine that your problems are tucked away along with your shoes at the corner of the room, or better yet in another room. (You shouldn’t be practicing yoga with your shoes on!)

5. Be Patient: Sometimes you will feel the effects of the yoga and sometimes you will not feel anything. Don’t worry about the immediate effects, continue to practice. It takes a while before the most profound results of yoga are realized.

It took you many years to build up your present personality and physical structure. You can’t change it overnight. But the good news is that you don’t have to wait many years to change yourself because the regular and systematic practice of yoga postures and basic meditation can help you to make great changes in a period of six months to one year.

So, hang in there, start practicing, continue practicing and slowly but surely yoga will help you to realize your most important goals.

Dada Vedaprajinananda has been practicing and teaching yoga and meditation for the past 35 years. He is the founder and associate editor of New Renaissance Magazine, www.ru.org and is the author of “Yoga Weight Loss Secrets,” an ebook guide to yoga-based weight reduction, http://www.YogaWeightLossSecrets.com