Across the Globe, nutritional and fitness experts are baffled at the results of a study, conducted by researchers at the Fred Hutchinson Cancer Research Center in Seattle. Dr. Alan R. Kristal, the lead researcher of this study Regular Yoga Practice May Help Prevent Middle-Age Spread , remarked, "I was very surprised with the results. Considering that people gain about a pound a year during this time, this is pretty substantial." (Note: He found that men and women who were of normal weight at age 45 and regularly practiced yoga gained about 3 fewer pounds during that 10-year period than those who didn't practice yoga.)
Shortly afterward, from nutritional and fitness experts in New England, the first question I heard right away was, "How can Yoga burn that many calories?" Soon to be followed by comments from many fitness experts, across the United States, were remarks like, “Most Yoga students don’t practice vigorous styles of Yoga."
While this is debatable, my questions to them were as follows, "How many of you practice Yoga?" Have you ever heard of Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga, Hot Yoga, Power Yoga, Bikram Yoga, and more vigorous Hatha Yoga styles?
To make a small comparison, I can’t really comment on the game of Cricket, just because I am familiar with baseball. I can appreciate the similarity and skill, but never had the experience of playing the game. Also, just like Yoga, Cricket requires time, practice, and patience, in order to acquire skill.
Now, instead of jumping to conclusions about Yoga from the sidelines, my first suggestion is to join a Yoga class. This would allow the top nutrition and fitness experts to experience the many benefits that Yoga has to offer.
However, this will not be the case with all the experts. The lack of male presence in a typical American Yoga class is visibly apparent and worthy of a study in male insecurity. This is a subject that I promise to address in a future article, but let’s get back to the point.
So, female fitness, nutrition, and medical experts will confirm what most of them already know. Yoga is a complete health maintenance system and has been for around 5,000 years.
When a Yoga student becomes serious about practicing on a regular basis, this is a lifestyle change. Burning over 200 calories per hour in a gentle or Restorative Yoga class is not the foundation of weight control. Most Yoga students engage in some form of cross training.
Many of them walk, take other fitness classes, and are conscious of what they eat. Being mindful of what you eat is a point that the masses have lost. Eating nutritionally dense food, in moderation, and being mindful at the dinner table is a recipe for a lifetime of weight control.
Wednesday, March 11, 2009
Peaceful Weight Loss through Yoga: My Story
At 30, I found myself with an autoimmune disease, overweight, and confused.
At my peak I was 100 pounds heavier than I am now. I had gained the weight slowly over ten years or so. I've always loved food, but I was disconnected from how it made me feel. And, looking back, I had many obsessive food behaviors. I ate when happy, when depressed, when bored...
I'd eat cheese as a snack before going to bed and wondered why I burped so much.
I drank a lot of coffee and twitched in my sleep.
I ate a lot. Some good food, some bad.
I tried to lose weight through exercise -- I ran 4 times a week or so while smoking 3-4 packs a day.
My weight bobbed up and down.
My knees hurt.
My sickness landed me in the hospital for a couple of weeks, followed by a few months of recovery. My near death experience highlighted my need for a spiritual life -- at the time, I had none. My legs were weak and I was completely out of shape. I needed to do something. I was grateful for being alive and wanted to continue that condition.
My girlfriend (now my wife) suggested I go to a yoga class with her -- so I went. I had no real desire -- no expectations for myself. The only thing I had on my mind was that a lot of women did yoga, so I probably would be out of place. I didn't know it at the time, but I was completely unattached to the result. I just did it.
It was fantastic.
I started doing yoga regularly and really felt it was changing me. I started to eat differently. Gained the willpower I had been lacking. As I physically opened myself, the weight fell into place.
My stress level lowered. How stressed had I been, anyway? I think I was in a constant state of stress.
I was not doing a strenuous practice. But I did it every single day. I have to admit -- I thought that's what everyone did. Like music lessons: I would go to class, learn some things, then try them at home. I didn't realize this wasn't always the case. Also, I wasn't a "natural." I couldn't sit comfortably. No range of motion. Things others did effortlessly, I considered impossible. But I did it anyway.
I put myself on a new eating regimen which progressed all the time. Got addicted to various foods, and unaddicted again. This time there was a difference. I was aware of it. By practicing yoga every day the awareness came. The desire for awareness came, too. I wanted to know more and more about food. How much and what did I really need to eat?
The pounds came off. My diet evolved into this beautiful thing. I got rid of most of my addictive behavior. I enjoyed my practice. I got into my spiritual self through reading and meditation. Just bowing at the end of my practice and thanking the universe for letting me be alive changed me.
I wrote this book after my own path to a peaceful relationship between me and my body had been cemented. In addition to my private teaching, I wanted to share my experience and new perspective with others who were in need of inspiration. It can be used as a stand alone guide - or in conjunction with any other mind/body/eating perspectives you find useful. The yoga and food practices are simple and promote a deepler understanding of ourselves. I sincerly hope that this book helps you down your road towards happiness.
Awareness of more subtle aspects of my health and nature continue to reveal themselves to me. A taste of peace can effect your entire self. Developing regular practice gave me that. That is how I lost the weight.
Now I continue on my path, sharing the little I discovered with others and trying to continue uncovering myself. I still have my food weaknesses. I still eat too much sometimes. I still stress sometimes -- but it feels different than before.
At my peak I was 100 pounds heavier than I am now. I had gained the weight slowly over ten years or so. I've always loved food, but I was disconnected from how it made me feel. And, looking back, I had many obsessive food behaviors. I ate when happy, when depressed, when bored...
I'd eat cheese as a snack before going to bed and wondered why I burped so much.
I drank a lot of coffee and twitched in my sleep.
I ate a lot. Some good food, some bad.
I tried to lose weight through exercise -- I ran 4 times a week or so while smoking 3-4 packs a day.
My weight bobbed up and down.
My knees hurt.
My sickness landed me in the hospital for a couple of weeks, followed by a few months of recovery. My near death experience highlighted my need for a spiritual life -- at the time, I had none. My legs were weak and I was completely out of shape. I needed to do something. I was grateful for being alive and wanted to continue that condition.
My girlfriend (now my wife) suggested I go to a yoga class with her -- so I went. I had no real desire -- no expectations for myself. The only thing I had on my mind was that a lot of women did yoga, so I probably would be out of place. I didn't know it at the time, but I was completely unattached to the result. I just did it.
It was fantastic.
I started doing yoga regularly and really felt it was changing me. I started to eat differently. Gained the willpower I had been lacking. As I physically opened myself, the weight fell into place.
My stress level lowered. How stressed had I been, anyway? I think I was in a constant state of stress.
I was not doing a strenuous practice. But I did it every single day. I have to admit -- I thought that's what everyone did. Like music lessons: I would go to class, learn some things, then try them at home. I didn't realize this wasn't always the case. Also, I wasn't a "natural." I couldn't sit comfortably. No range of motion. Things others did effortlessly, I considered impossible. But I did it anyway.
I put myself on a new eating regimen which progressed all the time. Got addicted to various foods, and unaddicted again. This time there was a difference. I was aware of it. By practicing yoga every day the awareness came. The desire for awareness came, too. I wanted to know more and more about food. How much and what did I really need to eat?
The pounds came off. My diet evolved into this beautiful thing. I got rid of most of my addictive behavior. I enjoyed my practice. I got into my spiritual self through reading and meditation. Just bowing at the end of my practice and thanking the universe for letting me be alive changed me.
I wrote this book after my own path to a peaceful relationship between me and my body had been cemented. In addition to my private teaching, I wanted to share my experience and new perspective with others who were in need of inspiration. It can be used as a stand alone guide - or in conjunction with any other mind/body/eating perspectives you find useful. The yoga and food practices are simple and promote a deepler understanding of ourselves. I sincerly hope that this book helps you down your road towards happiness.
Awareness of more subtle aspects of my health and nature continue to reveal themselves to me. A taste of peace can effect your entire self. Developing regular practice gave me that. That is how I lost the weight.
Now I continue on my path, sharing the little I discovered with others and trying to continue uncovering myself. I still have my food weaknesses. I still eat too much sometimes. I still stress sometimes -- but it feels different than before.
New Moves For Your Aerobic Workout
You know you need to work in your target heart rate zone for 20-30 minutes for health benefits. You even understand how to increase your heart rate by performing activities like running, walking or biking which are the old "standby activities." So what is the problem? B.O.R.E.D.O.M.!!! Check out these four fun activities that will get you moving, increase your heart rate and burn calories.
1. Basketball -- Who says, women can't jump? When it comes to women's sports, basketball is becoming quite popular. Since the creation of the WNBA, participation in high school, college level and community women's basketball leagues has grown steadily. Contact your local community recreational center or church to find a group. Recreational basketball can burn up to 9 calories per minute of actual playtime.
2. Dancing -- Have you ever gone out dancing for an evening and come home drenched in sweat? Dancing is a great way to get your heart rate up and a great way to meet people too. Whether it be ballroom, latin swing or club dancing, dancing can be a great workout. Yes dancing does require some amount of coordination and knowledge of steps, but if you are a beginner inquire about classes which are often offered at dance halls and clubs before an evening of dancing commences. Contact your local community recreation centers for local listings of classes. Dancing can be so much fun, you'll become lost in the music and won't even notice the sweat!
3. Tennis -- A sport that many have played in high school, college or as a social event, tennis has rapidly become the sport of choice for the weekend warrior. This is especially true as the spring months hit and melt into summer. A game of tennis can be a great work out too. Singles tennis can burn up to 9 calories per minute.
4. In-line Skating -- This sport led many individuals to join the ranks of the American speed skating team in the Winter Olympics. The inline skaters started doing this sport in the sunny states, not because it was a great workout (which it really is, burning up to 17 calories per minute) but because it was so much fun. Whizzing down the boardwalk or sidewalk in your favorite set of blades on a beautiful sunny day makes for a great day outside. This is one activity that will surely leave you forgetting that you expended any energy!
Aerobic activity does not have to be boring. If you are tired of your current workout try something new. It never hurts to try something once!
1. Basketball -- Who says, women can't jump? When it comes to women's sports, basketball is becoming quite popular. Since the creation of the WNBA, participation in high school, college level and community women's basketball leagues has grown steadily. Contact your local community recreational center or church to find a group. Recreational basketball can burn up to 9 calories per minute of actual playtime.
2. Dancing -- Have you ever gone out dancing for an evening and come home drenched in sweat? Dancing is a great way to get your heart rate up and a great way to meet people too. Whether it be ballroom, latin swing or club dancing, dancing can be a great workout. Yes dancing does require some amount of coordination and knowledge of steps, but if you are a beginner inquire about classes which are often offered at dance halls and clubs before an evening of dancing commences. Contact your local community recreation centers for local listings of classes. Dancing can be so much fun, you'll become lost in the music and won't even notice the sweat!
3. Tennis -- A sport that many have played in high school, college or as a social event, tennis has rapidly become the sport of choice for the weekend warrior. This is especially true as the spring months hit and melt into summer. A game of tennis can be a great work out too. Singles tennis can burn up to 9 calories per minute.
4. In-line Skating -- This sport led many individuals to join the ranks of the American speed skating team in the Winter Olympics. The inline skaters started doing this sport in the sunny states, not because it was a great workout (which it really is, burning up to 17 calories per minute) but because it was so much fun. Whizzing down the boardwalk or sidewalk in your favorite set of blades on a beautiful sunny day makes for a great day outside. This is one activity that will surely leave you forgetting that you expended any energy!
Aerobic activity does not have to be boring. If you are tired of your current workout try something new. It never hurts to try something once!
Motivation to Get Moving
We know that exercise is good for us. From reducing the risk of heart disease, weight management, controlling cholesterol, diabetes, and high blood pressure levels to boosting energy levels and managing stress, study after study have shown that exercise can not only save our lives in the long-term but improve its quality as well. Moreover, according to the Surgeon General's Report on Physical Activity and Health, higher levels of regular physical activity are associated with lower mortality rates for both older and young adults. Even those who are moderately active on a regular basis have lower rates of mortality than those who are least active.
So, why are less than 50% of Americans leading a moderately active lifestyle?
In a study which appeared in the May/June 1998 issue of the Archives of Family Medicine, 16,890 women and 12,272 men at least 18 years old were asked abut their leisure-time physical activities. Only 38% met the Surgeon General's Guideline of 30 minutes of moderate physical activity most, if not all, days of the week. Most alarmingly, however, is that women, ethnic minorities, adults with lower educational attainment, and older adults were least active. Furthermore, according to the Surgeon General's Report on Physical Activity and Health, about 25% of adults report no physical at all in their leisure time.
The Same Old Exercise Excuses
Too busy to exercise? Incorporate it into your day. You've probably heard them all. Park farther away from the entrance of your office or shopping mall. Take the stairs instead of the elevator. Engage in play with your kids or the dog.
Not enough time in your day to exercise? Is time really the enemy or is it our modern habits? What are most Americans doing for most of the day? Whether it is watching television, working at our desks, or driving hither and yon, we are sitting down. However, a life of convenience may actually shorten your life.
Too tired to exercise? Get out of the habit of rushing everywhere and take time to take care of your body. If the store is a few blocks away and you only need 1 or 2 items, walk instead of driving. Instead of going to the movies on a beautiful Saturday afternoon, go to the zoo, stroll through an art gallery, or go for a hike. Rushing everywhere puts unnecessary stress on our minds and our bodies. Get your heart pumping for another reason. Be interactive instead of inactive.
Get off your "BUT"
* Make time for exercise. Get up a half-hour earlier, walk during lunch, or turn off the television in the evening.
* Make it fun. Choose activities that you enjoy. Gardening and walking are the two most popular forms of exercise among adults.
* Make sure you have a variety of activities to choose from so that you don't get bored and drop your exercise program.
* Be creative. Instead of calling a friend, arrange to get together for a walk-and-talk once or twice a week.
* Involve your family. Take the kids along for walks and bike rides. Spend quality time with your partner while enjoying an outdoor activity.
* Set fitness goals. Commit to walking or running a certain distance in one month, three months, or six months. Work on increasing the number of laps you swim each day.
* Train for an event. A walk-a-thon, bike-a-thon, or triathlon. If you need support, get a friend to join you.
* Give yourself a reward for your fitness accomplishments.
* Find a convenient time and place for your exercise. Schedule this time and honor it. If you are unable to for some reason, MAKE IT UP AS SOON AS POSSIBLE. This is the biggest reason why we backslide. We miss one, then two workouts, and before you know it, it's been two weeks, and who wants to start over?
* Start slowly and work up to exercising 3-5 times a week for 30- 60 minutes.
The more often you work out, the less time you have to set aside for it. For example, working out 3 times a week for 60 minutes requires a bigger time commitment than working out 5 times a week for 30 minutes. If you are really pressed for time, break the 30 minute session into two 15 minute segments or three 10 minute segments.
Once you have made regular exercise part of your lifestyle, don't just stop there. Greater health benefits can be obtained by engaging in physical activity of a more vigorous intensity or of longer duration. Moreover, recent recommendations from experts also suggest that endurance activity should be supplemented with strength-developing exercises at least twice per week for adults.
So, why are less than 50% of Americans leading a moderately active lifestyle?
In a study which appeared in the May/June 1998 issue of the Archives of Family Medicine, 16,890 women and 12,272 men at least 18 years old were asked abut their leisure-time physical activities. Only 38% met the Surgeon General's Guideline of 30 minutes of moderate physical activity most, if not all, days of the week. Most alarmingly, however, is that women, ethnic minorities, adults with lower educational attainment, and older adults were least active. Furthermore, according to the Surgeon General's Report on Physical Activity and Health, about 25% of adults report no physical at all in their leisure time.
The Same Old Exercise Excuses
Too busy to exercise? Incorporate it into your day. You've probably heard them all. Park farther away from the entrance of your office or shopping mall. Take the stairs instead of the elevator. Engage in play with your kids or the dog.
Not enough time in your day to exercise? Is time really the enemy or is it our modern habits? What are most Americans doing for most of the day? Whether it is watching television, working at our desks, or driving hither and yon, we are sitting down. However, a life of convenience may actually shorten your life.
Too tired to exercise? Get out of the habit of rushing everywhere and take time to take care of your body. If the store is a few blocks away and you only need 1 or 2 items, walk instead of driving. Instead of going to the movies on a beautiful Saturday afternoon, go to the zoo, stroll through an art gallery, or go for a hike. Rushing everywhere puts unnecessary stress on our minds and our bodies. Get your heart pumping for another reason. Be interactive instead of inactive.
Get off your "BUT"
* Make time for exercise. Get up a half-hour earlier, walk during lunch, or turn off the television in the evening.
* Make it fun. Choose activities that you enjoy. Gardening and walking are the two most popular forms of exercise among adults.
* Make sure you have a variety of activities to choose from so that you don't get bored and drop your exercise program.
* Be creative. Instead of calling a friend, arrange to get together for a walk-and-talk once or twice a week.
* Involve your family. Take the kids along for walks and bike rides. Spend quality time with your partner while enjoying an outdoor activity.
* Set fitness goals. Commit to walking or running a certain distance in one month, three months, or six months. Work on increasing the number of laps you swim each day.
* Train for an event. A walk-a-thon, bike-a-thon, or triathlon. If you need support, get a friend to join you.
* Give yourself a reward for your fitness accomplishments.
* Find a convenient time and place for your exercise. Schedule this time and honor it. If you are unable to for some reason, MAKE IT UP AS SOON AS POSSIBLE. This is the biggest reason why we backslide. We miss one, then two workouts, and before you know it, it's been two weeks, and who wants to start over?
* Start slowly and work up to exercising 3-5 times a week for 30- 60 minutes.
The more often you work out, the less time you have to set aside for it. For example, working out 3 times a week for 60 minutes requires a bigger time commitment than working out 5 times a week for 30 minutes. If you are really pressed for time, break the 30 minute session into two 15 minute segments or three 10 minute segments.
Once you have made regular exercise part of your lifestyle, don't just stop there. Greater health benefits can be obtained by engaging in physical activity of a more vigorous intensity or of longer duration. Moreover, recent recommendations from experts also suggest that endurance activity should be supplemented with strength-developing exercises at least twice per week for adults.
Make Peace With Your Body
Body image is the mental picture a person has of her body. A distorted body image can have very tragic results. When we feel bad about our body our mood plummets. Unfortunately a lot of us punish ourselves for not having perfect bodies and even hate our bodies, or parts of them. This negative image poisons the rest of our self-image making it impossible to really be happy.
On the other hand, a healthy body image occurs when a woman feels positive and confident about her body and who she is. If a woman feels good about herself it affects every part of her life in a positive way.
According to the American Psychological Association, 45% of Americans may experience anxiety or depression due to dissatisfaction with their appearance. Sadly, it appears that we are buying into the myth that physical perfection should equal a high self worth.
Find Peace In The Body That You Have
1. If you insist on weighing yourself to track your progress, limit it to once a month. As a woman there are too many hormonal fluctuations that can change your weight from day to day. Also, as you build lean muscle mass, you'll put on a pound or two in exchange for a few pounds of fat loss. This exchange could equal no change on the scale for a period of time. Don't let that get you down.
2. Don't deprive yourself of food. Make smart food choices but never let yourself feel hungry. This will only defeat your efforts by slowing down your metabolism and setting yourself up for binges.
3. Learn how to cope with stress, anger or hurt, which can often lead you to skip your workouts and make bad food choices.
4. Accept your body as it is and don't compare yourself to others. Be aware of the negative things you say to yourself about your body and instead focus on the positive changes that you are making.
5. Don't buy into media influences that cause you to feel bad about yourself if you don't measure up to their standard of beauty. Realize that advertisers often want you to feel bad about yourself just to sell you their products.
6. Be consistent about taking care of yourself. Exercise, eat right and treat yourself good with occasional beauty treatments, manicures and facials.
Work Toward A Positive Body Image
1. Understand true hunger signs, which sometimes can be mistaken for thirst. Listen to your body.
2. Exercise regularly, regardless of if you've hit a plateau or even if you're at you've reached your ideal body weight. Regular exercise will help you continue to feel good about your body.
3. Work toward self-acceptance and forgive yourself if you feel you've messed up. Don't punish yourself for missing a workout or for over indulging in food. Instead, react positively to yourself and get back on track.
4. Be realistic about the size you'd like to be. Your ideal proportions are based largely on genetics so factor that in when goal setting.
5. Seek support and encouragement from friends and loved ones as you work toward your goals.
6. Expect to see subtle changes from week to week and revel in these small accomplishments. Rome was not built in a day and neither is a fit body. It takes consistent effort.
7. Don't spend all your time and money pursuing the "perfect body image". Remember what is most important to you in your life and keep things in perspective. Placing too high a value on your physical self can put unnecessary pressure on yourself, taking the joy out of things that really mean the most.
Change A Negative Body Image Into A Positive One
1. Monitor your thoughts for a few days. Notice what types of messages you're repeating about yourself. Work on changing negative self-talk by decreasing the negative messages and work on increasing the positive self-image messages.
2. Understand what normal eating is and realize that food is not your enemy. Regular healthy food intake is necessary to maintain a healthy and active lifestyle.
3. Learn to love exercise. Exercise for good health, well being and appearance.
What can women do to avoid the trap of negative body image and eating disorders?
Start by following these simple steps.
1. Don't dissect your body. "I hate my thighs, but I love my arms". This can harm your self-image. Appreciate how your body works together and keep it going strong with regular exercise.
2. Stop playing food mind games. Food is not the enemy. Make it your goal to eat healthy and don't obsess over food. Allow yourself to enjoy occasional treats to prevent bingeing and keep you in control.
3. Learn the basics of exercise and nutrition and set realistic goals for yourself. Focus on health and the aesthetic changes will happen.
4. Realistically view your genetic shape. Study photos of your mother, grandmother, aunts and sisters to get a realistic sense of your family genes for body shape.
5. Identify negative thoughts about your body image and challenge them with positive affirmations.
6. Look at your self-esteem holistically. Think about what is truly important to you. Use the Holistic Health Chart at http://www.fitforwomen.com/holistic.asp to help planning for daily balancing.
On the other hand, a healthy body image occurs when a woman feels positive and confident about her body and who she is. If a woman feels good about herself it affects every part of her life in a positive way.
According to the American Psychological Association, 45% of Americans may experience anxiety or depression due to dissatisfaction with their appearance. Sadly, it appears that we are buying into the myth that physical perfection should equal a high self worth.
Find Peace In The Body That You Have
1. If you insist on weighing yourself to track your progress, limit it to once a month. As a woman there are too many hormonal fluctuations that can change your weight from day to day. Also, as you build lean muscle mass, you'll put on a pound or two in exchange for a few pounds of fat loss. This exchange could equal no change on the scale for a period of time. Don't let that get you down.
2. Don't deprive yourself of food. Make smart food choices but never let yourself feel hungry. This will only defeat your efforts by slowing down your metabolism and setting yourself up for binges.
3. Learn how to cope with stress, anger or hurt, which can often lead you to skip your workouts and make bad food choices.
4. Accept your body as it is and don't compare yourself to others. Be aware of the negative things you say to yourself about your body and instead focus on the positive changes that you are making.
5. Don't buy into media influences that cause you to feel bad about yourself if you don't measure up to their standard of beauty. Realize that advertisers often want you to feel bad about yourself just to sell you their products.
6. Be consistent about taking care of yourself. Exercise, eat right and treat yourself good with occasional beauty treatments, manicures and facials.
Work Toward A Positive Body Image
1. Understand true hunger signs, which sometimes can be mistaken for thirst. Listen to your body.
2. Exercise regularly, regardless of if you've hit a plateau or even if you're at you've reached your ideal body weight. Regular exercise will help you continue to feel good about your body.
3. Work toward self-acceptance and forgive yourself if you feel you've messed up. Don't punish yourself for missing a workout or for over indulging in food. Instead, react positively to yourself and get back on track.
4. Be realistic about the size you'd like to be. Your ideal proportions are based largely on genetics so factor that in when goal setting.
5. Seek support and encouragement from friends and loved ones as you work toward your goals.
6. Expect to see subtle changes from week to week and revel in these small accomplishments. Rome was not built in a day and neither is a fit body. It takes consistent effort.
7. Don't spend all your time and money pursuing the "perfect body image". Remember what is most important to you in your life and keep things in perspective. Placing too high a value on your physical self can put unnecessary pressure on yourself, taking the joy out of things that really mean the most.
Change A Negative Body Image Into A Positive One
1. Monitor your thoughts for a few days. Notice what types of messages you're repeating about yourself. Work on changing negative self-talk by decreasing the negative messages and work on increasing the positive self-image messages.
2. Understand what normal eating is and realize that food is not your enemy. Regular healthy food intake is necessary to maintain a healthy and active lifestyle.
3. Learn to love exercise. Exercise for good health, well being and appearance.
What can women do to avoid the trap of negative body image and eating disorders?
Start by following these simple steps.
1. Don't dissect your body. "I hate my thighs, but I love my arms". This can harm your self-image. Appreciate how your body works together and keep it going strong with regular exercise.
2. Stop playing food mind games. Food is not the enemy. Make it your goal to eat healthy and don't obsess over food. Allow yourself to enjoy occasional treats to prevent bingeing and keep you in control.
3. Learn the basics of exercise and nutrition and set realistic goals for yourself. Focus on health and the aesthetic changes will happen.
4. Realistically view your genetic shape. Study photos of your mother, grandmother, aunts and sisters to get a realistic sense of your family genes for body shape.
5. Identify negative thoughts about your body image and challenge them with positive affirmations.
6. Look at your self-esteem holistically. Think about what is truly important to you. Use the Holistic Health Chart at http://www.fitforwomen.com/holistic.asp to help planning for daily balancing.
Little Steps Toward Big Goals
Sometimes it's the little things that count the most when working toward your goals. Here are 20 little ideas that when implemented can get you big results.
1. If you are trying to lose weight, aim to lose 1 to 2 pounds per week.
2. Make an appointment with yourself. Write down upcoming workouts in your planner as if they were business appointment.
3. Don't be ruled by the scale. Since muscle weighs more than fat, as you get fit, the numbers on the scale may lead you to think you are not truly losing. In addition to the scale, track your progress with a measuring tape and by the fit of your clothes.
4. Rewards are great incentives. Give yourself a treat for making all your appointments for the week: manicures and pedicures, a massage, a long bubble bath.
5. Tell friends and family about your get-fit goals. Support and encouragement from loved ones is a big motivator.
6. Think of yourself as healthy and fit. When your willpower starts to wan, bring up those images and don't let go of them.
7. Not sure if you are in your target heart rate zone? Wear a heart rate monitor when you exercise.
8. Make each workout count! Push yourself, but not to the point that you are in pain. Just remember, exercise should not be easy, but should be performed at a moderate to intense intensity depending on your fitness level.
9. Pay attention to form. Each movement should be done in a slow controlled manner and using the full range of motion. Correct form allows the muscles to work most effectively.
10. Trouble finding the time to exercise? Get up a half-hour earlier. Exercising first thing in the morning is a great way to start the day. Your workout is done and it leaves you feeling energized.
11. Don't have a solid hour in a day? Split up your workouts into two 20 - 30 minute segments.
12. Stay active as much as possible. Take stairs instead of elevators or take a walk after dinner.
13. Abdominal muscles are the core of your strength. Tighten your tummy wherever you are. This helps to train those muscles to stay flat, rather than in a constantly relaxed state.
14. Stand up straight. Good posture pulls everything up and in, giving you a lean look.
15. Never skip meals. You may think you're speeding up weight loss, but you're really sabotaging your progress.
16. Don't eat less then 1500 calories per day. If you consume too few calories, your body may go into starvation mode, which impairs weight loss.
17. Drink more water throughout the day. It helps you feel full.
18. Keep a food journal. You may be surprised at how much you are indulging.
19. Track your progress. Also, track the times you exercise. Make sure you use the Accountability System.
20. Stay motivated!! Don't focus so much on the final results. Revel in the small accomplishments as they happen.
How to Lose Weight
Losing weight is a common concern in our society. More often than not, Westerners eat indiscriminately and do not like to exercise. In our consumer culture, almost everyone, at one point or another, uses food to fill the void in his or her heart. In particular, weight gain is a serious problem for people of kapha constitution, who are predisposed to being overweight and have difficulty losing it.
Excess body weight significantly increases the risk of serious illnesses such as heart disease, diabetes and cancer. It is imperative to find and maintain your natural weight for health and longevity. (If you suspect you have a serious health condition, such as water retention, please consult a health care professional.)
Here are a few basic suggestions on how to lose weight:
Start meditating. Being mindful will help you explore your lifestyle habits without being judgmental. The insight style of meditation, which is a form of mindfulness practice, helps uncover the true reason behind your weight problem: a habit of overeating, not enough exercise, inaccurate self-image, seeking love in food, etc. Ask yourself, why do you overeat? Why do you continue your unhealthy food habits? Why do you attempt to fill your inner emptiness with food? Why do you mistreat your precious and only body? Being mindful, practicing the insight style of meditation, and, in extreme cases, availing yourself of the services of a professional counselor are good ways to begin.
Change your diet. At least twice a week, substitute a healthy meal for your usual one. Buy a good cookbook. Go to a vegetarian cooking class. Eat organic foods. Throw away white sugar, white flour, margarine, and anything else that is easy to give up for such healthy and good-tasting alternatives as honey, whole grains, and olive oil. If you still desire junk food, make a point to buy a healthier variety at a natural foods store.
Start on the path of yoga. It will bring harmony to your mind and body. Yoga will develop and fill your inner world with positive thoughts and emotions. Find a good hatha yoga teacher. Go to his or her asana class regularly. Let him or her design a personal asana sequence for you, and practice it daily.
Start a daily walking routine: go for a half-hour walk four or five days a week. Walk briskly, so that you begin to sweat a little by the end of your walk.
Start looking for new friends who will support you when you begin developing new, healthy habits. Those who oppose your change towards a healthier lifestyle are not your friends.
Finally, persons who are overweight, and for that matter anyone with unhealthy habits of any kind, should recognize that their health is important not only to themselves but also to their loved ones and to society. When you take care of yourself, you are also taking care of those who are dependent on you, and you are a radiant example of good living to those whom you meet.
Can Bikram Yoga Help Me Lose Weight?
A minimum of 10 classes per month is recommended to get the benefits of Bikram yoga, among which is weight normalization. As a beginner, it takes three classes for your body to learn the proper approach to the postures, and ten classes for your body to begin to work with postures.You will realize optimization of all your body systems. Digestion and respiration, as well as endocrine, lymphatic and elimination systems will begin to work together. Your appetite will normalize and your unhealthy cravings will diminish. All of these results will help to normalize your weight if you devote yourself to regular practice.
Will I get a good workout? Bikram hatha yoga is a complete cardiovascular, aerobic, strength, flexibility and fat-burning workout. Bikram hatha yoga is the form of choice for more professional athletes, celebrities, models and medical professionals than any other style of yoga.
Bikram yoga students agree that it helps them look and feel great, lose weight and reduce stress. Physically, it is the perfect blend of strength, flexibility and balance. Mentally, it trains the mind in five key ways: to have faith in one's self, gain self control, increase determination, improve concentration and build patience.
Will I get a good workout? Bikram hatha yoga is a complete cardiovascular, aerobic, strength, flexibility and fat-burning workout. Bikram hatha yoga is the form of choice for more professional athletes, celebrities, models and medical professionals than any other style of yoga.
Bikram yoga students agree that it helps them look and feel great, lose weight and reduce stress. Physically, it is the perfect blend of strength, flexibility and balance. Mentally, it trains the mind in five key ways: to have faith in one's self, gain self control, increase determination, improve concentration and build patience.
20 Practical Weight Loss Tips You Can Use Today
These 20 weight loss tips will help you achieve your weight loss goals. They are simple and effective. Read through each of them -- it will take less than 5 minutes. Choose your top 5 tips and apply them for 10 days.
1. Do not eat late at night. Dinner should be light and eaten as early as possible, preferably at least 3 hours before bedtime. You will sleep easier and your body will be re-energising itself rather than digesting a meal.
2. Never under eat (less than 1200 calories per day). Eating less than is required to support your basal metabolism will slow your metabolism down!
3. Eat small, frequent meals and snacks (5 or 6 a day). This pattern of eating has been shown to raise metabolism and keep blood sugar levels stable. It also helps to prevent binging because you never feel famished.
4. Do 5 minutes more activity than the day before. It does not have to be an exercise session. Walking to the shops, mowing the lawn, taking the stairs at work all count and it should be spread throughout the day. After a week or two you'll have to get creative!
5. Train with weights 2 or 3 times per week. Because muscle tissue requires more calories than fat tissue your metabolism will increase. Don't worry... you don't have to become big and bulky for this to have an effect.
6. Drink 10 eight ounce glasses of water a day. Carry a bottle of water with you and drink frequently throughout the day.
7. Avoid pills and fast weight loss tips and schemes. There are no quick fixes!
8. Steam your vegetables rather than frying them in butter or oil.
9. Cut right down on alcohol. A gram of alcohol contains 7 calories or 150 calories in a bottle of beer. Instead of a glass of wine with every evening meal go for flavoured sparkling water.
10. Replace sweet snacks like candy bars with dried fruit or tropical mixes.
11. Replace all full fat milk with low fat milk.
12. Drink a glass of water before you eat. It will fill you up.
13. Keep a food diary. This is one of the best ways to "interrupt" habitual binging and food addictions. Try it for a week.
14. Don't shop when you're hungry. You'll end up buying all kinds of things you know you shouldn't.
15. Make a shopping list before you go and stick to it.
16. Chew your food 10-20 times. You feel more full with less food and it aids digestion.
17. Do not get weighed without also having your body fat measured. This is even more important if you are on an exercise program.
18. Write down tomorrow's meals the night before and the times you plan to eat. That way you are eating "matter-of-factly" rather than on impulse.
19. If you binge eat during the week write down precisely what you did and how you felt just before you did. After a few weeks you should find out what triggers that behaviour. If you are stressed for example may be you could go for a walk, do some deep breathing exercises or listen to your favourite CD.
20. Exercise first thing in the morning. There is more chance of you putting it off, or something getting in the way if you exercise later on.
1. Do not eat late at night. Dinner should be light and eaten as early as possible, preferably at least 3 hours before bedtime. You will sleep easier and your body will be re-energising itself rather than digesting a meal.
2. Never under eat (less than 1200 calories per day). Eating less than is required to support your basal metabolism will slow your metabolism down!
3. Eat small, frequent meals and snacks (5 or 6 a day). This pattern of eating has been shown to raise metabolism and keep blood sugar levels stable. It also helps to prevent binging because you never feel famished.
4. Do 5 minutes more activity than the day before. It does not have to be an exercise session. Walking to the shops, mowing the lawn, taking the stairs at work all count and it should be spread throughout the day. After a week or two you'll have to get creative!
5. Train with weights 2 or 3 times per week. Because muscle tissue requires more calories than fat tissue your metabolism will increase. Don't worry... you don't have to become big and bulky for this to have an effect.
6. Drink 10 eight ounce glasses of water a day. Carry a bottle of water with you and drink frequently throughout the day.
7. Avoid pills and fast weight loss tips and schemes. There are no quick fixes!
8. Steam your vegetables rather than frying them in butter or oil.
9. Cut right down on alcohol. A gram of alcohol contains 7 calories or 150 calories in a bottle of beer. Instead of a glass of wine with every evening meal go for flavoured sparkling water.
10. Replace sweet snacks like candy bars with dried fruit or tropical mixes.
11. Replace all full fat milk with low fat milk.
12. Drink a glass of water before you eat. It will fill you up.
13. Keep a food diary. This is one of the best ways to "interrupt" habitual binging and food addictions. Try it for a week.
14. Don't shop when you're hungry. You'll end up buying all kinds of things you know you shouldn't.
15. Make a shopping list before you go and stick to it.
16. Chew your food 10-20 times. You feel more full with less food and it aids digestion.
17. Do not get weighed without also having your body fat measured. This is even more important if you are on an exercise program.
18. Write down tomorrow's meals the night before and the times you plan to eat. That way you are eating "matter-of-factly" rather than on impulse.
19. If you binge eat during the week write down precisely what you did and how you felt just before you did. After a few weeks you should find out what triggers that behaviour. If you are stressed for example may be you could go for a walk, do some deep breathing exercises or listen to your favourite CD.
20. Exercise first thing in the morning. There is more chance of you putting it off, or something getting in the way if you exercise later on.
Opening the Heart with Yoga and Meditation
1. Flute Melodies to Open the Heart
Exquisite classical flute music performed by William Hebert, lifts your spirit to new levels of heartfelt awareness.
2. Best of Krishna Das
Influential spiritual leader Ram Dass described Krishna Das as ''an example of someone whose heart songs open the channels to God.''
3. Bija
A very deep and powerful music CD that opens the heart, calms the mind, and creates a direct connection with spirit within.
4. Jaya Lakshmi: Jewel of Hari
Discover the new sound of Yoga! Produced by Steve Gordon (Drum Prayer, Buddha-Lounge). With gifted singer Jaya Lakshmi, spiritual as well as sensual, ...
5. Namaste: Magical Healing Mantras
Inherent in these seven Sanskrit mantras is the ability to protect, liberate, vitalize, open the heart, relax emotions and the mind. Enjoy!
Articles: See all 74 matching articles...
1. Quieting the Mind Opening the Heart
To put it simply, the act of meditation involves quieting the mind so you can open the heart. That's it in a ...
2. A Journey into Metta Meditation ::Trudy Goodman on Opening the Heart
When Trudy Goodman was in her early 20s she had a series of unexpected experiences that jumpstarted her on the spiritual path. She hadn't thought much about meditation until she was on the verge of her initiation into motherhood. ...
3. Quieting the Mind Opening the Heart
To put it simply, the act of meditation involves quieting the mind so you
can open the heart. That's it in a ...
4. Song of Myself
I CELEBRATE myself, and sing myself,
And what I assume you shall assume,
For every atom belonging to me as good belongs to ...
5. Beginner's Mind for Yoga Virgins
"Stand with your feet hip width apart, isometricly draw your heels away from the balls of your feet, bring your shins toward each other as you press your inner thighs back. ...
Forums: See all 437 matching discussions...
1. opening the heart chakra?
How to??? I'm really struggling with Camel in my Bikram practice, and was told that was the reason. ??
2. RE: opening the heart chakra?
ask your teacher please.
3. RE: opening the heart chakra?
---------------------------- You Are The Heart; there is no thing to open (that is a concept) - believe this. Simplify, Simplify, Simplify. Any ...
4. RE: opening the heart chakra?
Hi tall, Since there are no such things as physical chakras, you cannot open them. Chakras are metaphors for different levels of human activity, starting ...
5. RE: opening the heart chakra?
Well, I think in the last two posts we have covered both ends of the yoga spectrum! Nice to have them juxtaposed so we can consider them together. jim ...
Exquisite classical flute music performed by William Hebert, lifts your spirit to new levels of heartfelt awareness.
2. Best of Krishna Das
Influential spiritual leader Ram Dass described Krishna Das as ''an example of someone whose heart songs open the channels to God.''
3. Bija
A very deep and powerful music CD that opens the heart, calms the mind, and creates a direct connection with spirit within.
4. Jaya Lakshmi: Jewel of Hari
Discover the new sound of Yoga! Produced by Steve Gordon (Drum Prayer, Buddha-Lounge). With gifted singer Jaya Lakshmi, spiritual as well as sensual, ...
5. Namaste: Magical Healing Mantras
Inherent in these seven Sanskrit mantras is the ability to protect, liberate, vitalize, open the heart, relax emotions and the mind. Enjoy!
Articles: See all 74 matching articles...
1. Quieting the Mind Opening the Heart
To put it simply, the act of meditation involves quieting the mind so you can open the heart. That's it in a ...
2. A Journey into Metta Meditation ::Trudy Goodman on Opening the Heart
When Trudy Goodman was in her early 20s she had a series of unexpected experiences that jumpstarted her on the spiritual path. She hadn't thought much about meditation until she was on the verge of her initiation into motherhood. ...
3. Quieting the Mind Opening the Heart
To put it simply, the act of meditation involves quieting the mind so you
can open the heart. That's it in a ...
4. Song of Myself
I CELEBRATE myself, and sing myself,
And what I assume you shall assume,
For every atom belonging to me as good belongs to ...
5. Beginner's Mind for Yoga Virgins
"Stand with your feet hip width apart, isometricly draw your heels away from the balls of your feet, bring your shins toward each other as you press your inner thighs back. ...
Forums: See all 437 matching discussions...
1. opening the heart chakra?
How to??? I'm really struggling with Camel in my Bikram practice, and was told that was the reason. ??
2. RE: opening the heart chakra?
ask your teacher please.
3. RE: opening the heart chakra?
---------------------------- You Are The Heart; there is no thing to open (that is a concept) - believe this. Simplify, Simplify, Simplify. Any ...
4. RE: opening the heart chakra?
Hi tall, Since there are no such things as physical chakras, you cannot open them. Chakras are metaphors for different levels of human activity, starting ...
5. RE: opening the heart chakra?
Well, I think in the last two posts we have covered both ends of the yoga spectrum! Nice to have them juxtaposed so we can consider them together. jim ...
Sunday, January 11, 2009
The Benefits of Meditation
The brain waves of meditators show why they're healthier. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex—brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. In other words, they were calmer and happier than before.
By: Colin AllenTOP PICKSMost EmailedPopular ArticlesPopular BlogsRelationship Rules
The Art of Now: Six Steps to Living in the Moment
The Pursuit of Happiness
Hold Me Tight
Dare To Be Yourself
The Pursuit of Happiness
Relationship Rules
The Hangover Hypothesis
The Art of Now: Six Steps to Living in the Moment
Hold Me Tight
Your inner voice never lies. But does it know what it is talking about?
Being Coupled Ain't All It's Cracked Up to Be
Being single ain't all it's cracked up to be
Good-bye "H.M."
When the doctor gets sick, the journey is double-edged (Part I)
Email Article
Printer Friendly
Subscribe today and save over 40% the newsstand price!
Maybe meditation isn't so mysterious after all. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex - brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear.
Jon Kabat-Zinn, Ph.D., of the University of Massachusetts Medical School, recorded the brain waves of stressed-out employees of a high-tech firm in Madison, Wisconsin. The subjects were split randomly into two groups, 25 people were asked to learn meditation over eight weeks, and the remaining 16 were left alone as a control group.
All participants had their brain waves scanned three times during the study: at the beginning of the experiment, when meditation lessons were completed eight weeks later and four months after that. The researchers found that the meditators showed a pronounced shift in activity to the left frontal lobe. In other words, they were calmer and happier than before. The study will be published in the next issue of Psychosomatic Medicine.
By: Colin AllenTOP PICKSMost EmailedPopular ArticlesPopular BlogsRelationship Rules
The Art of Now: Six Steps to Living in the Moment
The Pursuit of Happiness
Hold Me Tight
Dare To Be Yourself
The Pursuit of Happiness
Relationship Rules
The Hangover Hypothesis
The Art of Now: Six Steps to Living in the Moment
Hold Me Tight
Your inner voice never lies. But does it know what it is talking about?
Being Coupled Ain't All It's Cracked Up to Be
Being single ain't all it's cracked up to be
Good-bye "H.M."
When the doctor gets sick, the journey is double-edged (Part I)
Email Article
Printer Friendly
Subscribe today and save over 40% the newsstand price!
Maybe meditation isn't so mysterious after all. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex - brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear.
Jon Kabat-Zinn, Ph.D., of the University of Massachusetts Medical School, recorded the brain waves of stressed-out employees of a high-tech firm in Madison, Wisconsin. The subjects were split randomly into two groups, 25 people were asked to learn meditation over eight weeks, and the remaining 16 were left alone as a control group.
All participants had their brain waves scanned three times during the study: at the beginning of the experiment, when meditation lessons were completed eight weeks later and four months after that. The researchers found that the meditators showed a pronounced shift in activity to the left frontal lobe. In other words, they were calmer and happier than before. The study will be published in the next issue of Psychosomatic Medicine.
Yoga Poses and Workouts
It's hard to put together a series of yoga poses that fits your needs. It's even harder to design a series that flows nicely from one pose to the next. Use these basic sequences as a building block to craft a yoga routine that works for you.
Yoga Poses
Beginners' Workouts
Intermediate Workouts
Yoga for Back Pain
Prenatal Workouts
Yoga Poses
The heart of any yoga practice is the performance of yoga positions (called asanas), each of which has specific physical and and mental benefits.
Beginners' Yoga Poses
Intermediate Yoga Poses
Advanced Yoga Poses
Poses by Anatomical Focus
Photo Galleries
Beginners' Workouts
These basic sequences are a good way to bring your yoga practice home with you. For a longer series, you can do several of the sequences back to back.
Daily Stretch Sequence
Sun Salutation
Standing Poses Sequence
Seated Hip Stretches
Build a Sequence
Yoga Stretches at Your Desk
Intermediate Workouts
When you a ready, you can start to vary your routine with some more advanced poses.
Moon Salutation
Ashtanga Surya Namaskara A
Ashtanga Surya Namaskara B
Yoga for Abs
Standing Balances Sequences
Inversions Sequence
Yoga for Back Pain
These sequences are designed to address specific problem areas for back pain sufferers.
Yoga for Back Pain Series 1: Yoga for Back Health
Yoga for Back Pain Series 2: Basic Flexibility for Pain Prevention
Yoga for Back Pain Series 3 - Hip Work For a Balanced Back
Prenatal Workouts
These sequences are of special benefit to pregnant women.
Prenatal Sun Salutation
Pelvic Tilts
Cat - Cow Stretch
Seated Hip Stretches
Yoga Poses
Beginners' Workouts
Intermediate Workouts
Yoga for Back Pain
Prenatal Workouts
Yoga Poses
The heart of any yoga practice is the performance of yoga positions (called asanas), each of which has specific physical and and mental benefits.
Beginners' Yoga Poses
Intermediate Yoga Poses
Advanced Yoga Poses
Poses by Anatomical Focus
Photo Galleries
Beginners' Workouts
These basic sequences are a good way to bring your yoga practice home with you. For a longer series, you can do several of the sequences back to back.
Daily Stretch Sequence
Sun Salutation
Standing Poses Sequence
Seated Hip Stretches
Build a Sequence
Yoga Stretches at Your Desk
Intermediate Workouts
When you a ready, you can start to vary your routine with some more advanced poses.
Moon Salutation
Ashtanga Surya Namaskara A
Ashtanga Surya Namaskara B
Yoga for Abs
Standing Balances Sequences
Inversions Sequence
Yoga for Back Pain
These sequences are designed to address specific problem areas for back pain sufferers.
Yoga for Back Pain Series 1: Yoga for Back Health
Yoga for Back Pain Series 2: Basic Flexibility for Pain Prevention
Yoga for Back Pain Series 3 - Hip Work For a Balanced Back
Prenatal Workouts
These sequences are of special benefit to pregnant women.
Prenatal Sun Salutation
Pelvic Tilts
Cat - Cow Stretch
Seated Hip Stretches
Yoga for Beginners
Find out how to start and sustain a yoga practice, including lots of information that demystifies yoga and to make you feel comfortable beginning this wonderful practice.
1.Absolute Beginners
2.What to Expect
3.Yoga for Your Health
4.Yoga for Everybody
5.Poses and Sequences for Beginners
6.Absolute Beginners
7.Information for those who have never done yoga or have just started a practice.
Yoga for Beginners Crash Course
How to Start Doing Yoga
What Is Yoga?
Can Doing Yoga Help You Lose Weight?
Find a Yoga Class
What to Expect
Your yoga cheat sheet will guide you through the many unfamiliar aspects of starting a new practice.
Yoga Etiquette
Basic Yoga Equipment
Yoga Style Guide
Yoga Poses by Difficulty
Prevent Yoga Injuries
Introduction to Pranayama
Frequently Asked Questions
Ask Aunt Yoga Advice Column
Yoga for Your Health
Yoga is therapeutic for many injuries and medical conditions. Yoga therapy can provide relief from stress, as well as many other mental and physical ailments, but always consult your doctor before beginning a new yoga therapy.
Health Benefits of Yoga
Yoga for Stress
Yoga for Back Pain
Yoga for Allergies
Yoga for Carpal Tunnel Syndrome
Yoga for A Better Night's Sleep
Prevent Yoga Injuries
Yoga for Everybody
One of the great things about yoga is that it is so adaptable to varying populations. Whatever your age, sex, or level of fitness, there is a yoga for you.
Yoga for Kids
Yoga for Seniors
Yoga for Men
Prenatal Yoga
Poses and Sequences for Beginners
Become familiar with beginners' yoga poses and learn basic sequences you can try at home.
Beginner's Yoga Poses
Find Poses by Anatomical Focus
Yoga Sequences
1.Absolute Beginners
2.What to Expect
3.Yoga for Your Health
4.Yoga for Everybody
5.Poses and Sequences for Beginners
6.Absolute Beginners
7.Information for those who have never done yoga or have just started a practice.
Yoga for Beginners Crash Course
How to Start Doing Yoga
What Is Yoga?
Can Doing Yoga Help You Lose Weight?
Find a Yoga Class
What to Expect
Your yoga cheat sheet will guide you through the many unfamiliar aspects of starting a new practice.
Yoga Etiquette
Basic Yoga Equipment
Yoga Style Guide
Yoga Poses by Difficulty
Prevent Yoga Injuries
Introduction to Pranayama
Frequently Asked Questions
Ask Aunt Yoga Advice Column
Yoga for Your Health
Yoga is therapeutic for many injuries and medical conditions. Yoga therapy can provide relief from stress, as well as many other mental and physical ailments, but always consult your doctor before beginning a new yoga therapy.
Health Benefits of Yoga
Yoga for Stress
Yoga for Back Pain
Yoga for Allergies
Yoga for Carpal Tunnel Syndrome
Yoga for A Better Night's Sleep
Prevent Yoga Injuries
Yoga for Everybody
One of the great things about yoga is that it is so adaptable to varying populations. Whatever your age, sex, or level of fitness, there is a yoga for you.
Yoga for Kids
Yoga for Seniors
Yoga for Men
Prenatal Yoga
Poses and Sequences for Beginners
Become familiar with beginners' yoga poses and learn basic sequences you can try at home.
Beginner's Yoga Poses
Find Poses by Anatomical Focus
Yoga Sequences
Friday, January 2, 2009
Yoga postures for HIV/AIDS
In Iyengar Yoga, the sequencing of postures is important. Below are two sequences of postures for HIV/AIDS. Most of the postures in the first sequence are illustrated with brief instructions in the article Yoga and AIDS, by Paula Kout. We intend to add links to complete instructions and step by step illustrations for each of the postures. For now, the lists may be useful for Yoga teachers, and for students familiar with the poses or who wish to learn them from classes, books, or videos. Inverted poses may be of particular benefit to the immune system. The remaining poses generally produce a relaxing and restorative effect. Please heed the following cautions; they are for your benefit!
Cautions for Students with HIV/AIDS
1. Please consult with your health care provider before beginning a Yoga practice.
2. Fatigue can only further weaken the immune system. Do not overexert yourself. Avoid overheating in any of the poses.
3. If you have a red rash or itching or redness of the eyes, avoid overheating, the full inversions (handstand, peacock pose, headstand, unsupported shoulderstand), and backbends (staff pose and unsupported backbends).
4. Students with CMV retinitis should avoid the full inversions.
5. If you have recently had a bout of pneumocystis, you should probably avoid unsupported backbends and staff pose, as they may be too stressful for your lung tissue.
General Cautions/Instructions
1. You should practice with an empty stomach, and preferably with empty bowels and bladder. Wait 4 hours after a heavy meal, or two hours after a light meal, to practice.
2. Wear non-restrictive clothing while practicing. Do not wear shoes or socks.
3. Students with back or hip discomfort, displaced vertebrae, spurs, arthritis, or other physical limitations should consult their physicians before beginning a Yoga practice.
4. Breath normally while in all of the Yoga poses. Relax the eyes, ears, throat, and abdomen.
5. Avoid exerting yourself beyond your capacity. Any pain or discomfort in a pose should be mild and temporary. Sharp or persistent pain is a sign of a physical problem or incorrect practice; consult your physician and/or a qualified Yoga instructor.
6. During menstruation, women should avoid the inverted poses.
7. Pregnant women should consult their physician and obtain instruction from a qualified Yoga instructor before beginning a Yoga practice. Avoid deep forward bends or other poses that constrict or twist the abdomen.
8. Do not do the inverted poses if you have high blood pressure, heart problems, detached retina, or ear problems. If you have neck problems, consult a qualified Yoga instructor.
9. Obtain assistance to go up into the inverted poses if you are not familiar with them.
10. Remember: no book, video, or other written instruction can take the place of personal instruction from a qualified Yoga instructor who can teach you the poses, make adjustments to the poses for any physical limitations you may have, and make corrections as you perform the poses!
--------------------------------------------------------------------------------
Primary Sequence of Poses for HIV/AIDS
1. Handstand (Adho Mukha Vrksasana).
2. Peacock pose (Pinca Mayurasana)(optional pose, to be done only if student is strong enough and can perform other poses).
3. Supported downwards dog (Adho Mukha Svanasana) (with head supported by a block).
4. Headstand (Sirsasana) (students with neck problems or weakness may try "chair headstand."
5. Inverted staff pose (Viparita Dandasana) (supported with chair).
6. Supported bridge pose (Setu Bandha Sarvangasana) (supported by setu bandha bench or blocks).
7. Simple cross leg pose (Sukhasana) (leaning forward, head supported by chair).
8. Supported shoulderstand (Salamba Sarvangasana) (use chair under buttocks for support).
9. Supported plow pose (Ardha Halasana) (use chair or halasana bench for support).
10. Legs up the wall (Viparita Karani)(with buttocks supported by blankets or bolsters).
11. Supine bound angle pose (Supta Baddha Konasana)(with back and head supported by blankets or bolsters).
12. Supported relaxation pose (Savasana)(with back and head supported by blankets or bolsters).
Alternate Sequence of Poses for HIV/AIDS
This sequence is for students who should not perform the full inversions, but it can be done by others as well (see cautions above).
1. Supported downwards dog (Adho Mukha Svanasana) (with head supported by a block).
2. Supported head/knee forward bend (Janu Sirsasana)(support head with blankets or bolsters).
3. Three part forward bend (Triang Mukhaikapada Pascimottanasana) (support head with blankets or bolsters).
4. Supported half bound lotus forward bend (Ardha Baddha Padma Pascimottanasana)(support head with blankets or bolsters).
5. Seated forward bend, or West stretch (Pascimottanasana)(support head with blankets or bolsters).
6. Supported plow pose (Ardha Halasana) (use chair or halasana bench for support).
7. Supported shoulderstand (Salamba Sarvangasana) (use chair for support).
8. Supported bridge pose (Setu Bandha Sarvangasana) (supported by setu bandha bench or blocks).
9. Legs up the wall (Viparita Karani) (with buttocks supported by blankets or bolsters).
10. Supine bound angle pose (Supta Baddha Konasana)(with back and head supported by blankets or bolsters).
11. Supported relaxation pose (Savasana)(with back and head supported by blankets or bolsters).
Cautions for Students with HIV/AIDS
1. Please consult with your health care provider before beginning a Yoga practice.
2. Fatigue can only further weaken the immune system. Do not overexert yourself. Avoid overheating in any of the poses.
3. If you have a red rash or itching or redness of the eyes, avoid overheating, the full inversions (handstand, peacock pose, headstand, unsupported shoulderstand), and backbends (staff pose and unsupported backbends).
4. Students with CMV retinitis should avoid the full inversions.
5. If you have recently had a bout of pneumocystis, you should probably avoid unsupported backbends and staff pose, as they may be too stressful for your lung tissue.
General Cautions/Instructions
1. You should practice with an empty stomach, and preferably with empty bowels and bladder. Wait 4 hours after a heavy meal, or two hours after a light meal, to practice.
2. Wear non-restrictive clothing while practicing. Do not wear shoes or socks.
3. Students with back or hip discomfort, displaced vertebrae, spurs, arthritis, or other physical limitations should consult their physicians before beginning a Yoga practice.
4. Breath normally while in all of the Yoga poses. Relax the eyes, ears, throat, and abdomen.
5. Avoid exerting yourself beyond your capacity. Any pain or discomfort in a pose should be mild and temporary. Sharp or persistent pain is a sign of a physical problem or incorrect practice; consult your physician and/or a qualified Yoga instructor.
6. During menstruation, women should avoid the inverted poses.
7. Pregnant women should consult their physician and obtain instruction from a qualified Yoga instructor before beginning a Yoga practice. Avoid deep forward bends or other poses that constrict or twist the abdomen.
8. Do not do the inverted poses if you have high blood pressure, heart problems, detached retina, or ear problems. If you have neck problems, consult a qualified Yoga instructor.
9. Obtain assistance to go up into the inverted poses if you are not familiar with them.
10. Remember: no book, video, or other written instruction can take the place of personal instruction from a qualified Yoga instructor who can teach you the poses, make adjustments to the poses for any physical limitations you may have, and make corrections as you perform the poses!
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Primary Sequence of Poses for HIV/AIDS
1. Handstand (Adho Mukha Vrksasana).
2. Peacock pose (Pinca Mayurasana)(optional pose, to be done only if student is strong enough and can perform other poses).
3. Supported downwards dog (Adho Mukha Svanasana) (with head supported by a block).
4. Headstand (Sirsasana) (students with neck problems or weakness may try "chair headstand."
5. Inverted staff pose (Viparita Dandasana) (supported with chair).
6. Supported bridge pose (Setu Bandha Sarvangasana) (supported by setu bandha bench or blocks).
7. Simple cross leg pose (Sukhasana) (leaning forward, head supported by chair).
8. Supported shoulderstand (Salamba Sarvangasana) (use chair under buttocks for support).
9. Supported plow pose (Ardha Halasana) (use chair or halasana bench for support).
10. Legs up the wall (Viparita Karani)(with buttocks supported by blankets or bolsters).
11. Supine bound angle pose (Supta Baddha Konasana)(with back and head supported by blankets or bolsters).
12. Supported relaxation pose (Savasana)(with back and head supported by blankets or bolsters).
Alternate Sequence of Poses for HIV/AIDS
This sequence is for students who should not perform the full inversions, but it can be done by others as well (see cautions above).
1. Supported downwards dog (Adho Mukha Svanasana) (with head supported by a block).
2. Supported head/knee forward bend (Janu Sirsasana)(support head with blankets or bolsters).
3. Three part forward bend (Triang Mukhaikapada Pascimottanasana) (support head with blankets or bolsters).
4. Supported half bound lotus forward bend (Ardha Baddha Padma Pascimottanasana)(support head with blankets or bolsters).
5. Seated forward bend, or West stretch (Pascimottanasana)(support head with blankets or bolsters).
6. Supported plow pose (Ardha Halasana) (use chair or halasana bench for support).
7. Supported shoulderstand (Salamba Sarvangasana) (use chair for support).
8. Supported bridge pose (Setu Bandha Sarvangasana) (supported by setu bandha bench or blocks).
9. Legs up the wall (Viparita Karani) (with buttocks supported by blankets or bolsters).
10. Supine bound angle pose (Supta Baddha Konasana)(with back and head supported by blankets or bolsters).
11. Supported relaxation pose (Savasana)(with back and head supported by blankets or bolsters).
Articles on Yoga for HIV/AIDS
Yoga and AIDS,
by Paula Kout.
This article was originally published in vol. 3 of The Journal of The International Association of Yoga Therapists. It is reproduced on The Yoga Group's Web site with permission from I.A.Y.T. and the author. Copyright © 1992 by The International Association of Yoga Therapists, all rights reserved.
--------------------------------------------------------------------------------
Restorative Asanas for a Healthy Immune System,
by Mary Pullig Schatz, M.D.
Copyright © 1987 by Mary Pullig Schatz, M.D. Photos by Clark Thomas/Nashville. This article first appeared in Yoga Journal, July/August, 1987. It is reproduced on The Yoga Group's Web site with permission from the author and from Yoga Journal (2054 University Ave., #600, Berkeley, CA 94704; 510/841-9200). All rights reserved.
--------------------------------------------------------------------------------
Relax and Renew, (excerpts)
by Judith Lasater, Ph.D., P.T.
While this book is not specifically written for persons living with HIV/AIDS, the restorative yoga poses and relaxation techniques it presents are recommended by The Yoga Group. Copyright © 1995 by Judith Lasater, Ph.D., P.T.. Photos by Fred Stimson/San Francisco. Illustrations by Halstead Hannah. These excerpts from Judith Lasater's book are reproduced on The Yoga Group's Web site with permission from Rodmell Press. All rights reserved.
by Paula Kout.
This article was originally published in vol. 3 of The Journal of The International Association of Yoga Therapists. It is reproduced on The Yoga Group's Web site with permission from I.A.Y.T. and the author. Copyright © 1992 by The International Association of Yoga Therapists, all rights reserved.
--------------------------------------------------------------------------------
Restorative Asanas for a Healthy Immune System,
by Mary Pullig Schatz, M.D.
Copyright © 1987 by Mary Pullig Schatz, M.D. Photos by Clark Thomas/Nashville. This article first appeared in Yoga Journal, July/August, 1987. It is reproduced on The Yoga Group's Web site with permission from the author and from Yoga Journal (2054 University Ave., #600, Berkeley, CA 94704; 510/841-9200). All rights reserved.
--------------------------------------------------------------------------------
Relax and Renew, (excerpts)
by Judith Lasater, Ph.D., P.T.
While this book is not specifically written for persons living with HIV/AIDS, the restorative yoga poses and relaxation techniques it presents are recommended by The Yoga Group. Copyright © 1995 by Judith Lasater, Ph.D., P.T.. Photos by Fred Stimson/San Francisco. Illustrations by Halstead Hannah. These excerpts from Judith Lasater's book are reproduced on The Yoga Group's Web site with permission from Rodmell Press. All rights reserved.
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