Practicing Yoga for Better Holistic Health

You can most certainly use yoga as an exercise to enjoy better health. However, yoga can do so much more to benefit you beyond just using it as an exercise. Many westerners practice yoga simply as a way to stay fit like an aerobics class but true yoga practice leads to better physical health, mental well-being and spiritual growth. What many call yoga today is really just the asanas meaning physical postures. But the asanas are just one of the eight limbs of yoga. The eight limbs of yoga are known as yama, niyama, asanas, pranayama, pratyahara, dharana, dhyana and samadhi. Without fully getting into the eight limbs, let's explore some of the ways yoga benefits you in body, mind and soul.First we should understand that the very word "yoga" itself means "union." It is referring to the union of the soul and Spirit. Thus the very word yoga is "spiritual" in essence. Yet many attempt to practice yoga without the "spiritual" aspect to it. We must understand that spirituality and religion are too vastly different things. Spirituality is universal while religion is relative to the practitioner. You can be spiritual without necessarily being religious but unfortunately every religious person doesn't necessarily embody spiritual principles. But I digress... let's stay focused on how yoga benefits the body, mind and spirit:Body:
Yoga as an exercise helps the body by stretching the limbs and strengthening the muscles. This helps to get much needed oxygen to body parts that may not always get the best circulation. In conjunction with the postures and body movements, one tends to increase the heart rate and deepen the breathing. Of course increased circulation and breathing creates a pressure gradient which in turn influences the lymph system which is then able to remove toxins and poisons from the bloodstream more effectively. So yoga, like many exercises, helps to influence all of the body for the better through increased body systems of digestion, circulation, metabolism, perspiration etc which leads to better strength, flexibility, energy, vitality, endurance and general health. However, unlike some exercises, smart yoga practice helps to minimize potential injuries, strains, tears or detrimental results. Of course because body and mind are connected, a healthier body tends to encourage a healthier mind.


Mind:
A restless body tends to cause a restless mind. Yet a calm mind helps to influence a calm body. So what tends to have the greatest effect on the mind??? The breath! If you'd like to most directly calm the mind then practice steady and deep breathing. As you breathe more deeply, the lungs are able to absorb more oxygen and as the oxygen in the bloodstream becomes more plentiful, the organs require less and thus the heart slows. A calm heart greatly leads to a calm mind. This is the beginning stages of pranayama - breath control... or more specifically - life force control! A healthy mind is one that is calm, clear, focused and able to concentrate. A healthy mind is free of worry, paranoia, stress and doubt. Ultimately, a still mind leads to greater awareness, consciousness and eventually a spiritual "experience."Spirit:
So whether or not you are a "religious" person isn't important. You don't have to believe in a god or worship any higher power. But just as assured is gravity, there is a spirit within us all. Our own individualized consciousness is referred to as the soul. As our soul awareness grows, we come to realize that we are all part of One Spirit. This One Spirit is in fact the only true Reality. It is this Spirit that not only gives life to but "becomes" all of creation and manifestation. Through its own self-induced spell of "multiplicity" it dreams itself into an infinite number of "smaller selves" but in Truth never loses its own True Nature. Many refer to this process of soul awakening as Self-Realization. An awakened "self" becomes master of its creation. Thus, we have "yoga" - the union of soul and Spirit. This state is referred by many names such as samadhi, moksha, kaivalya, christ consciousness and so on. It is the ultimate state of being.As you can see, yoga as an exercise does help improve one's health but this is just the tip of the iceberg of what yoga leads to. Yoga is the means and the end of attainment. A true yogi is one who has awakened and overcome avidya - ignorance of self!

All About Yoga For Heart Health

Yoga is an ancient practice that allowed its users to express and channel tranquility and spirituality. Today, yoga is being incorporated into daily lives to encourage a healthy balance in life. Although exercise and good nutrition are a prescription for quality health, yoga is a beneficial addition to a daily routine that can improve heart health and stave of heart disease.What is Yoga?Yoga incorporates a variety of elements that involve both the mind and body. The most common and traditional type of yoga uses a series of slow or moderate paced stretches and the holding of poses, while incorporating breathing techniques, focus, and meditation. Not only are your muscles getting a healthy workout, which builds up physical strength, these unique stretches and poses encourage an increased mental and emotional awareness.Yoga For Heart HealthThe unique design of yoga creates benefits that are favorable to prevent and reverse heart disease. Cardiac yoga can have effects such as lowered blood pressure, improved heart rates, increased lung capacity, boosted oxygen circulation, improved respiratory functions, and strengthened heart muscles and their endurance levels. Those who have suffered from some form of heart event such as a heart attack, cardiac arrest, or stroke, are extremely likely to experience a range of emotions that have an effect on the heart such as fear, anger, depression, and anxiety. These emotions cause stress which can be relieved through doing yoga. The meditating and calming effects of yoga may help to alleviate the symptoms of those with chronic heart conditions.The 3 Best Yoga Poses For The HeartThere are several poses that are beneficial for relieving heart symptoms and for strengthening the heart muscles. In addition to the benefits for the heart, there are other things that occur such as increased overall body strength, calming of the mind, improved mental clarity, increased oxygenation, improved balance, strengthening of the core muscles, increased lung capacity, bodily relaxation, and increased flexibility.


1) Triangle Pose - This pose is designed to have a variety of benefits that include promoting cardiovascular health. It encourages you to focus on breathing adequately and strategically. When performed correctly, this certain pose forces you to open your chest and shoulders to allow maximum oxygenation while allowing blood to run through the heart quicker and more freely. This pose also benefits hip joints, neck, spinal muscles, quad muscles, and proprioception of the ankles and feet.2) Reverse Warrior Pose - Most of the warrior poses are great for heart health. This warrior pose in particular is very beneficial for the heart because it opens the chest and shoulders to allow for maximum oxygenation and blood flow to and from the heart. It also strengthens the hips, obliques, quads, arms, groin, and neck.3) Bridge Pose - This pose is especially beneficial to lower blood pressure. It opens the chest, calms the brain, and stimulates the lungs, thyroid, and abdominal muscles.The Bottom LineThere is a reason why the ancient practice of yoga is still being practiced today, there is no downside. The physical, mental, and emotional benefits all contribute to a healthy and balanced life. Since the heart is a vital organ that can not only determine quality of life, but also life or death, doing simple yoga exercises can make all the difference.

Choosing The Right Online Yoga Certification Programs

People who have considered pursing a career as a yoga instructor should note that they now have the opportunity to study online. There are an abundance of online yoga certification programs that afford individuals the opportunity to gain the education and experience they need to succeed in this vocational sector. However, many people are relatively unfamiliar with the world of online learning and feel that they do not possess the knowledge necessary to select the right certification program. Yet by implementing the tips and tricks that follow, anyone in search of the ideal internet-based yoga certification program will be able to find it.1. Identify Your Needs.Every online yoga certification course will be different, and aspiring yoga instructors shouldn't waste time pursuing programs that aren't suitable. For example, an individual who wants to specialize in teaching yoga to seniors should search for a certification course that offers information and advice regarding how to excel in this endeavor. When aspiring instructors select certification programs that are geared towards their needs and interests, this activity will help steer their careers in the right direction.2. Identify Qualifications/Credentials.People who want to pursue a career in yoga instruction should select certification programs that possess the right qualifications and/or credentials. For example, the individuals who teach the course should possess a substantive amount of education and experience in the field. Additionally, it's a good idea to learn whether the program officials have won any awards for excellence in teaching or something similar.


3. Compare Costs Of Several Programs.As many educators are now realizing, online education can be much cheaper than traditional modes of learning. However, this does not mean that you won't have to pay a substantive amount of money in order to earn a yoga certification. Since this is the case, you should take the time to compare the costs of numerous program providers before making your final selection.4. Keep Your Option Open.Oftentimes, people learn about how convenient and cost-effective online learning programs are and then rule other options out. This is not a good idea. Why? Because in some situations, a traditional form of learning may be more advantageous. This can be the case in a situation where the aspiring yoga instructor is looking for hands-on experiences that cannot be offered by the online yoga program. Those who plan to become yoga instructors should also consider the value of hybrid classes in which there is a combination of online and in-person instruction.ConclusionPeople who are preparing to begin exciting careers in the field of yoga instruction should know that doing so can help lead to a personally and professionally rewarding lifestyle. Additionally, obtaining one's yoga certification online is a great way to get the knowledge and experience necessary to excel in this vocational sector. By following the tips and tricks outlined above, aspiring yoga instructors can take an important step toward attaining the education necessary to accomplish their vocational dreams.

Choosing The Right Yoga Mat - 6 Helpful Tips

Your yoga session will go a lot easier if you have a good yoga mat to exercise on. There are quite a few brands to choose from and so selection can be quite confusing. There are quite a few things to be considered when choosing a yoga mat so that you can get the most from your exercise sessions. While you do need to keep your budget in mind when making a purchase, it is important to consider the following factors as well:• Thickness of the mat: A thin mat is easy to roll up and carry around and it doesn't take up a lot of space. However, it can be quite uncomfortable to exercise on such a mat because it provides very little cushioning. A think mat is the best option if one want to exercise painlessly.• Gripping ability: Always choose a mat that has a surface with high traction that can prevent sliding. Keep in mind that you can get quite sweaty during exercise. Also, some mats have a tendency of sliding on the floor.• Size: If you are on the larger size then you definitely need a mat that is a couple of inches wider and longer than other mats so that you can exercise comfortably on it.


• Durability: Mats made of PVC tend to last for very long without tearing or disintegrating even if you use them often. Cork and natural rubber mats, while being of natural substances, tend to not last for very long.• Non-allergenic: If you are prone to allergies then you should try out a latex mat before actually purchasing it since you might be allergic to the material. On the other hand, PVC and cork mats rarely result in allergic reactions.• Sustainability: If you are very particular about using products made from natural materials then natural rubber or cork mats will be your options. However, you do have to be aware of the fact that they do not last very long and that natural rubber has a very strong smell that rarely goes away.As you can see, you have to take a combination of factors into account when choosing a yoga mat to exercise on. While some factors are personal preferences, others offer you value for money and long term usability. However, you do have to remember that you will only be able to practice yoga properly if you have the right mat to stretch out on.

Yoga for Beginners - Five Ways to Ease Knee Pain

The knee is wonderful simple machine, a coming together of bone, ligaments, cartilage, and muscle that can either make physical activity a joy or turn it into pure misery. The knee is also extremely sensitive to pressure when someone new is beginning a yoga routine. It's important to make sure you are in a yoga for beginners class. The knee is made up of three bones: the end of the femur (the thighbone), the patella (or kneecap) and the end of the tibia (or shinbone). Between the tibia and the femur are two pads of cartilage that cushion the area and act as shock absorbers. The bones and cartilage are all held together and aligned by two sets of ligaments called the cruciates and the collaterals that crisscross behind the kneecap and run alongside of the knee. The large muscles of the leg help to support the ligaments and keep everything in place.One thing that leads to knee injuries is the fact that today's activities and exercises are a bit beyond the scope of what the knee is designed to handle. Therefore, it is important to keep in mind that in injury recovery as well as injury and disease prevention, the muscles that support the knee should be balanced. Yoga is particularly beneficial in doing this because it engages the leg muscles evenly and requires a focus on balance. This is particularly important in regards to yoga for beginners. Yoga also contributes to flexibility, which is not only important for the muscles, but is also important to keep your cartilage spongy and cushion-y.As with all physical activity, there is a potential for injury, even with yoga, if you push too far and try to do more than what you're able to do. There are several things you can do to protect yourself against damage to your knees.1- First, you should avoid hyperextending your knees. This is sometimes easy to do in certain standing poses like the [Triangle Pose] and the [Extended Leg Forward Bend], as well as seated forward bend stretches. Try to keep a slight bend in the knee as you are executing these poses.


2- Also, don't be afraid to use props! Rolled up towels and yoga blocks can come in handy to prevent you from asking more of your knees than they are able to give. If you are in a yoga for beginners class, props should be mandatory.3-Focus on balance and engaging the muscles equally. Many knee injuries are caused by an imbalance in muscle development that throws the ligaments and knee bones out of alignment. Regular yoga practice helps prevent this by working and strengthening all muscles equally.4- Focus on proper technique. Remember that improper body alignment is the reason for many strains and injuries. Keeping your body and your knees properly aligned is key to getting the most benefits out of your yoga practice.5- Finally, listen to your body. Know when to push yourself, but also know when to pull back. Be aware that your knees don't always tell you immediately when you've overdone it. A little discomfort is expected, but you should never continue if you're experiencing pain. If it hurts, it's time to stop or pull back. If you are in a yoga for beginners class, make sure your instructor is trained and aware of your newness to yoga.Listen to your body. Know when to push yourself, but also know when to pull back. Be aware that your knees don't always tell you immediately when you've overdone it.If you are in the yoga for beginners category, take your time to develop your practice. This slow approach will accustom your knees to the added pressure of such poses as chair and warrior II.

Things You Will Learn In A Restorative Yoga Teacher Course

The goal of restorative yoga is to assist people in achieving physical, mental and emotional relaxation through the use of various props. The props that are used enable individuals to stimulate their bodies in an easy manner. This helps them to relax and maintain an overall balance in their body. The entire body can benefit greatly from certain poses. Specific parts of the body such as the heart and the lungs are targeted by certain poses. If a person is interested in becoming a restorative yoga instructor, he or she will need to complete a restorative yoga teacher course.OriginsB.K.S. Iyengar invented the restorative yoga that is currently practiced by millions of people in many countries. Of the many yoga practitioners, Iyengar is thought to be one of the most important. He was the first one to integrate props into his classes in an attempt to help students perform their poses more effectively. Iyengar Yoga is the name given to the various methods of yoga devised by him. As time went by, this form of yoga evolved by using these teachings as its foundation. One of Iyengar's students, Judith Lasater, is the person who is responsible for the popularization of this form of yoga in many different countries.BenefitsThe ability to heal both the body and mind are the most significant benefits of restorative yoga. Individuals who are trying to relieve fatigue and stress have had great success using it. People who have been suffering from illnesses and injuries have also been benefited. It has also been known to help people in their effort to deal with depression and anxiety that often result from a divorce, the loss of a job or the death of a loved one.Restorative yoga can help to activate the parasympathetic nervous system. Automatic control of the body is enabled by this. The regular nervous system is at rest when this occurs. During this time, the person's muscles are more easily relaxed. An individual who regularly practices restorative yoga will not be as susceptible to stress-related health problems. Optimal health can be achieved by practicing this form of yoga.


PropsIn order for people to correctly perform various poses in restorative yoga, props must be used. The exact prop that will be used will depend directly on what pose the person is attempting to perform. Blankets, pillows, blocks, straps and chairs are all regularly used. The main function of these props is to provide a student's body with the support it needs while he or she is stretching or relaxing. This is why students must be certain the props being used are the correct size for their body. Lack of concentration and discomfort can be caused by a prop that is only one inch too small or big.Teaching Restorative YogaCertification is necessary for all individuals who want to eventually begin a career as a restorative yoga instructor. The following items are generally included in the majority of classes to become a restorative yoga instructor:- The central nervous system's role in the relaxation response- Restorative asanas for different environments, special populations and students with limited physical abilities- Alignment to support optimal energy flow to all of the body's systems- Meditation and visualization for healing- How to sequence restorative poses for different therapeutic effects- How to cope with emotional responses and releases during practice- The energy body and the koshas in asana- The dynamic use of props.

Ensuring Yoga Student Safety

Yoga is a gentle, low-impact exercise suitable for students of all ages and skill levels. That said, there are some important things about yoga student safety that everyone-- from novice practitioners to instructors-- need to keep in mind to prevent serious injuries from happening. This is particularly the case with inverted poses like headstands or shoulderstands.To begin with, not all yoga practitioners can do every pose. Women may wish to avoid performing inversions while menstruating, as some believe that it may increase the risk of endometriosis or cause a heavier menstrual flow. There is no prevailing opinion on this matter, however. While no significant increase in the risk of endometriosis has been linked to yoga inversions, some experts still recommend that women avoid them while menstruating. Generally speaking, since menstrual discomfort and energy levels vary widely from woman to woman and cycle to cycle, the decision to do inverted poses should be left up to the woman in question.Next, some yoga poses may increase the risk of stroke. In patients with a history of stroke or other cardiovascular problems, inversions can place undue strain on the delicate vasculature in the brain. Poses that overextend the neck can also result in strokes-- either by causing tiny tears in the lining of the carotid artery, or by interrupting blood flow in one of the vertebral arteries. This can cause blood clots to form that deprive the brain of oxygen, leading to tissue death and permanent brain damage. These kinds of injuries don't just occur in the elderly, either. They have even occurred in otherwise healthy practitioners in their mid-twenties.


Inversions aren't just able to affect the brain, either. Practitioners that suffer from conditions like intracranial hypertension should avoid inversions since they can lead to increased intracranial pressure and damage to the optic nerves. Even healthy yoga students can develop retinal tears due to increased intraocular pressure. Students should attempt any pose that places the head lower than the torso very carefully, and stop as soon as any discomfort occurs.Not all yoga injuries are as catastrophic as strokes or retinal tearing, however. A big part of ensuring yoga student safety is remembering that yoga is not a competitive sport. While anyone who exercises likes to see improvement in themselves, yoga is not about pushing one's limits. It is not necessary to stretch to the point of pain or discomfort. Even basic poses can result in torn tendons or other soft tissue injuries if students neglect yoga's meditative aspects and push themselves too far, too soon.Yoga instructors and their students can prevent injuries like these by remembering that some poses are not suitable for a general yoga class, even at advanced levels. In fact, some physicians recommend against headstands and shoulderstands as a general rule. Yoga, when improperly applied, can and will do more harm than good. Yoga classes should never be "one size fits all," and yoga practitioners should not feel compelled to push themselves farther than their bodies are comfortable with.