Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend.
Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.
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Yoga and Flexibility
When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old, unfit, or "tight" to do yoga. The truth is you're never too old to improve flexibility.
The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.
Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.
Yoga and Strength
Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.
But even less vigorous styles of yoga, such as Iyengar or hatha, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.
Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.
Yoga Can Help Posture
With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand "tall." Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you're slouching or slumping so you can adjust your posture.
Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.
What Is Yoga?
It seems like a hot new trend, but yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to "yoke," or unite, the mind, body, and spirit.
Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.
The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.
There are many different types of hatha yoga, including:
Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
Bikram yoga: Bikram yoga is also known as "hot yoga." It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs.
Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.
Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.
Getting Started
Many gyms, community centers, and YMCAs offer yoga classes. Your neighborhood may also have a specialized yoga studio. Some yoga instructors offer private or semi-private classes for students who want more personalized training.
Before taking a class, check whether the instructor is registered with the Yoga Alliance, a certification that requires at least 200 hours of training in yoga techniques and teaching. You may also want to sit in and observe the class that interests you.
You could also try using a yoga DVD. Websites, DVDs, and books can't compare to learning yoga poses from a teacher, but they can help you find out more. They can be especially helpful if you have already taken yoga classes and want to practice at home.
Dress comfortably for your first yoga session in clothing that allows you to move your body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don't have to worry about special shoes.
If you're doing your yoga workout on a carpeted floor, you probably don't need any equipment, although many people like to use a yoga mat or "sticky" mat. This special type of mat provides cushioning and grip while you do your poses. You can buy yoga mats in sporting goods stores or often at the yoga class location.
What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine. After that, you'll concentrate on specific poses that work different areas of your body. Most yoga sessions end with some type of relaxation exercise.
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem. Be sure to let your instructor know about any orthopedic problems or special needs you may have before the class begins. A good instructor will be able to provide modified poses for students who are just beginning or who have special needs.
Staying on Track
Your schedule's already packed — so how are you supposed to fit in time for yoga? Here are a few tips:
Break it down. If you can't do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You'll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other's poses for form, and keep each other on track.
Consistency is key. If you want to reap the benefits that yoga provides, you'll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you'd like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you've always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it!
The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.
It’s been said that it’s easier to change a person’s religion than their diet. It’s no wonder that people jump from diet to diet. Dieting just doesn’t work for most people. So the question I’m often asked is, “How can I lose weight without dieting?” I gave this a lot of thought and I’ve compiled a list of 10 keys that will slim your body. Here they are:
Get Slim Key #1: Cut Food Proportions. If you were to start cutting your food portions by 10% to 20% I guarantee you will lose weight. That’s because most of the food portions served in restaurants and even at home are bigger than you need. So what happens when all that food is sitting on your plate? You feel compelled to eat it. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Another tip is to use small bowls, plates, and cups.
Get Slim Key #2: Control Your Environment. If you go to a party or an “All You can Eat” restaurant, then you will feel tempation to eat more than you should. So what you need to do is one of two things. You either avoid the places where high calorie, tempting foods will be served or you eat a snack before arriving and drink lots of water while there.
Get Slim Key #3: Be Careful with Liquid Calories. Studies have shown that children who drink a lot of juice may become overweight. And the same logic applies to you. If there’s a certain drink that you often order, do some research first and find out how many calories are in it and then decide if ordering that drink in the future is really worth it. Then explore other options. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of low-calorie vegetable juice to hold you over if you get hungry between meals.
Get Slim Key #4: The Fork Trick. This is a simple weight loss technique that pays off handsomely. When eating, in between each bite you take – put your fork down. This will slow your rate of eating down and you won’t shovel as much food into your mouth. It’s simple, obvious but effective. Develop the habit and see for yourself.
Get Slim Key #5: Moderate Fasting. Many cultures practice some form of fasting. And for some people it’s part of a healthy lifestyle. One of the biggest advantages of fasting is that it can help you lose weight fast and it can discipline your cravings for food. Fasting also tends to detox the body, which is another bonus. You need to check with your doctor and do research on “moderate fasting” to lose weight before you start.
Get Slim Key #6: Live with Not Feeling Full. You can train your body to accept the feeling of not always feeling full. Put another way, trying eating till you’re only 80% full and learn to be comfortable with that feeling.
Get Slim Key #7: Smaller Dishes. If you use smaller plates, cups, and utensils and don’t go back for seconds, you will undoubtedly lose weight.
Get Slim Key #8: Eat Breakfast Every Day. One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom. A good breakfast to start with is yoghurt with cereal flakes or a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious way to start your day.
Get Slim Key #9: Discover Why You Overeat. To solve a problem you must get to the root of it. Same with weight loss. You’re going to need to do self-analysis, perhaps even brainstorm with a caring person to find what impels you to eat more than you should. Then once you discover why, correct it.
Get Slim Key #10: Do Not Eat in Front of the TV. Actually you should not eat in front of the TV or computer. When you sit in front of a TV or computer, you can slip into a subtle trance while you eat. When this happens you’ll usually eat far more than you should and this results in extra calories. So make TV and the computer a food free zone. However, if you absolutely have to eat in front of the TV or computer then use the above techniques of eating smaller food portions, and using smaller bowls and plates.
Now that you know these ten keys to getting slim, what does this mean for you? For starters it means you don’t have to force yourself to follow diets – you now have freedom from diets. Plus you won’t waste money on the latest diet book being peddled. I have given you a complete toolkit of techniques that will make your body slimmer. It’s up to you to try them, will you?
Rule 1– (Eat Every 2.5 – 3 Hours) This usually equates to eating six small meals per day, but I cannot stress enough that this only works if your meals are nutritious and in small proportions; you can’t eat six dinners a day and fight fat. Rule 2 – (Only Eat Until Full) If you can master this habit of only eating until full (you will be able to utilise the benefits of Rule No.3), you are headed for spectacular results. Rule 3 – (Eat A Variety Of Foods - Practicing Moderation)You can eat whatever you like, providing that you don't 'over-do it'. I encourage a day where you are less restrictive in what you eat than other days so you give yourself some freedom and don’t fell like your on a ‘diet’. Rule 4 – (Change Your Beliefs About Yourself) Set yourself some high standards. Just because you may have failed in your attempts in the past, it does not mean that you can not succeed this time. Accept the importance of supportive beliefs rather than self-destructive and the self-defeating type actions. Realise that in order for a person to quickly and permanently change - then they will need to create what is known as leverage. They will need to create many reasons for wanting to make this change (the more reasons the better) only by doing this, can they realise the many benefits that will be derived if the change is made. This can be further reinforced or leveraged by attaching immense pain to no change. However, do not focus primarily on the pain aspect - focus more on the benefits to be derived from the new 'you'. In your imagination picture the ‘new you’, believe he / she is real. By doing this, you are literally sowing the seed to bring the ‘new you’ to life. There is no need to use stress and strain to force a mental state, just do it in a relaxed state without 'forcing' any particular feelings or thoughts. Guide your imagination - don't push it. The best times to perform this mental exercise / visualization are upon awakening in the morning and before sleep at night. Rule 5 – (Do Not Eat High Fat Foods In Combination With High Sugar Foods) Understand how eating high fat food in combination with high sugar foods (especially late at night) maximises fat retention. High sugar foods elevate Insulin levels, the higher the Glycemic index, the greater the Insulin response. One role of Insulin as a potent hormone is to store dietary fats, therefore, if you eat a high fat food with a high sugar food, you are placing your body in a physiological state to store dietary fat and you are also supplying the dietary fat that will ultimately be stored.Eating the high fat / high sugar combination just before going to bed escalates the problem as your body will store even more fat during sleep due to the bodies inactivity. Rule 6 – (Weight Train To Metabolise Fat Longer) Weight training has a large effect at burning body fat indirectly. This is due to the fact, that muscle requires more energy just to exist than fat does. Your metabolism becomes faster from weight training regularly. An added benefit is the temporary increase of metabolism for many hours after weight training. For maximum fat loss, it is best to exercise early in the day (such as in the morning) to take full advantage of this fact. For long term, lasting results, choose a routine that: · You Enjoy · Fits in with your lifestyle (Time constraints etc) · Is sufficiently intense to stimulate muscular growth with out over-training and allows sufficient time between body parts for full recovery When you finally settle on a system of training that benefits you, stick to it. Do not keep changing just for the sake of change. If you hit a sticking point with a routine that has been working well, just make subtle changes to get it working again. Rule 7 – (Do Some Aerobic Work) Aerobic work burns fat calories. The most efficient intensity for fat burning is conversation pace. Weight bearing exercises such as running and walking burn more calories per hour than non-weight bearing such as swimming - so if you are limited for time, do weight bearing exercises. Preferably do the aerobic work straight after weight training when your Glycogen levels are low. This will help burn more body fat. Two to Three, 30 - 45 minute sessions per week, are sufficient. Do not overdo the aerobic work. Rule 8 – (Take The Fat Weight off with a High Protein Low Carb Type Diet) A high protein low carbohydrate diet is not for everyone and should not be used for long term but for short term fat loss and lean mass retention it is very effective. Rule 9 – (Regulate Your Protein Intake) You don’t have to be on a high protein low carbohydrate diet for this rule, it applies to anyone weight training and wanting to obtain a leaner physique. You need to keep your protein intake at around 2.2 grams per kilo of bodyweight per day. This will help minimize the chances of losing valuable muscle tissue. Rule 10 – (Learn The Previous Nine Rules And Put Some Of Them Immediately Into Practice, So That They Become A Habit) We are creatures of habit; the trick is to become a 'master of good habits' rather than a 'slave to bad habits'. Make working out FUN; bring a partner, do something different, try training at different times of the day, get a personal trainer to motivate you.
