Select a time to perform yoga that works for you Posted By : Anjani kumar

The time which you select must suits and comfortable for you and fit in with your regular routine and the schedule for others.

The most perfect time times for mediation are early morning or late evening. The ancient teachers of yoga school mediation say that the ideal time is about 3:00 or 4:00 am. At around sunrise and sunset are also mainly pleasant for meditation.

Though these times might be theoretically excellent in comparison to all time but these times may not suits for you individually if they do not match your timetable, your present tendency for meditation, or the person with whom you live. The genuine key to regularity of meditation is to decide a time which works for you.

It is also pleasant to believe of time in the context of actions. For instance, in the morning you might discover your meditation is most excellent after bathing, however previous to taking your breakfast. Having it programmed in your brain which this is the series in that you do your morning actions and do will leave an extended way towards developing a good routine.

Conversely, there might be amazing about your household program that might be changes the perfect circumstances. For instance, taking bath before meditation is better; however you might discover you are too distressed by the sounds of others in the house after your bathing time.yoga teacher training you may decide to take a seat for meditation first, whereas others are bathing, and which this is a quieter time for you.

These are only examples--What is significant in choosing a time is which you test with it, discovering out what practice is suits you. So-called rules about sitting times are useless if by trying to follow the rules you end up not sitting at all.
Select how many times in one you sit:
It is also most helpful to build a choice that in one day how many times you will sit for mediation. Then permit yourself the suppleness of altering the period of your practice.

For instance, you might similar to to sit almost half an hour right away after you come home from your every day work. You would also better to sit for only one minute, or sit long enough to calculate five breaths, than to not do the do at all. It is amazing how even a very short time can be of employ in the instant, in addition to in habit formation.

By: Anjani kumar

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Yoga: Three reasons you should not do Locust Posted By : Chelsea Simpsons

Locust ? (Salabhasana)

When this pose is demonstrated it resembles a locust (grasshopper) moving its rear ends up and down, hence the name.

Locust is one of the backward bend asanas usually performed in a sequence; first the Cobra is practiced, than the Locust followed by the Bow. Locust is a posture which turns the body out expanding the chest to face the world. It is a very stimulating, powerful and dynamic asana, one of the most demanding but also one of the most unnatural posture in Hatha yoga.

The Locust pose requires the muscles of the lower back, abdomen and legs to work with each other to achieve the lift in the lower body.
Before attempting the full Locust try to do the easier version (Half Locust), which involves lifting only one thigh at a time instead of both of them simultaneously.
As a beginner you may not have enough strength to make any movement of lifting the thighs up but you will still benefit from the effort.
As an intermediate student you will be able to lift your legs higher than the beginner student but it will require more strength in the arms, forearms and shoulders.
As an advanced student you have to be careful not to hurt yourself by falling out of the posture by trying to toss yourself up into the full pose before developing sufficient strength and control.
To maintain this asana the intense whole-body muscular effort is needed.

Locust serves as a counter pose to Sitting Forward Bend (Paschimottanasana), Plough (Halasana) and Shoulderstand (Sarvangasana) which bend the spine forward.
This asana greatly compliments the Cobra (Bhujangasana), lifting the lower part of the body rather then the upper, but it is more difficult pose because it is less natural and more strenuous to lift the lower extremities (legs) from a prone position (lying face downwards) than to lift the head and shoulders.

Locust brings a large supply of blood to the kidneys, cleansing and regenerating them. It strengthens the shoulders, arms, pelvic organs and lower back muscles. It tones the muscles of the abdomen, tights and legs. It tones the sciatic nerves providing relief for people with backache, mild sciatica and slipped disc (as long as the condition is not serious).

However beneficial the Locust is there are some health conditions in which the Locust should be avoided.

Three important reasons (out of many) not to do Locust:

1) Person with High Blood Pressure is better to avoid this pose.

2) As the asana puts lots of pressure on the abdomen it is strongly advisable for pregnant women not to attempt this asana.

3) Anyone suffering from Peptic Ulcer should not do this posture.

By: Chelsea Simpsons

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A thorough article on what you needed to know about yoga.

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Prone Yoga Poses

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It is always a good idea to begin a series of poses with some easy, warm up positions. The single leg raise is a good way to start the session and prepare yourself for the following asanas. Leg raises are great for improving the tonus of your back and abdominal muscles. In order to effectively do this movement you should keep your back "glued" to the floor and not allow your spine to bend and your shoulders to help in the lifting motion. With palms resting on the floor, try to raise your legs slowly, while keeping control. The neck should remain relaxed during this motion and your lungs should be allowed to breathe freely.

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The following exercise aimed at improving your leg muscles and flexibility is the leg-pull. This is great for a complete stretch of the leg muscles, which, in time, will grant you the ability to perform advanced yoga postures. While down on the floor try to catch your foot, while your leg is sitting straight above your head. If reaching your foot is a problem try using a belt to help you out. With the leg kept constantly straight, try to point your heel towards the ceiling. Gently pull the leg closer to your body while keeping your back straight and your shoulders close to the floor. Now slide your other leg on the floor, keeping it straightened and roll your thigh until your kneecap is directed towards the ceiling. With your shoulders still flat press your feet away from you, spreading them while you are pulling the raised leg towards you.

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Breath and movement control is essential in all yoga poses, and the Bidalasana is a great exercise to help you get ready. Also known as the Cat Pose, this technique improves coordination and balance. The alignment of the center of your body is closely related to the position of your central area (the pelvic area) in relation with the rest of your body. The central balance point in all poses should be considered your hip area because it is the one dictating the movement and direction of your spine - your central energy line. In the cat tilt pose your hip is bent forward making your spine arch backward. Most yoga poses require you to use either the dog tilt (bending backward) or the cat tilt. Some require you to be neutral while others need a combination of all choices.

The aim of most prone yoga poses is to prepare the body muscles in areas such as strength and flexibility. Muscle stretches don't only improve the way you will perform other yoga poses but also help your organism increase blood circulation. They also stimulate the nerve endings, keeping every portion of your body alive and energetic. Another characteristic of the prone poses is that they require and teach you how to have a straight back and a good yoga posture. Certain poses, such as the leg pull, for example, may seem a bit too demanding at first, so you should not get discouraged if you are unable to follow the instructions all the way from the first attempt.

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Sequence of poses in a Yoga session

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There is a rhythm in the practice of yoga that offers amazing beneficial results, when used correctly. Performing the asanas in the right order is essential to finding this rhythm and allowing your body to naturally flow from one stage to the next, without interruptions or abrupt leaps. The beginning pose should be the Corpse pose, which should then be repeated between other asanas and as a final relaxation method. The standard yoga pose - the easy pose - is perfect as an energy recharger. It is also a good position for meditation, but, while allowing your mind to gain strength, try to mind the position of your back, which should not be arched.

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Continuing with the warm up exercises, try to relax your neck muscles. This is important because the neck is the upper point of the central energy line of the body, which is represented by the spine. The shoulder lifts are the natural following exercise. Supplementary you may also try some eye exercises, which improve overall eyesight strength and prevent tiredness. To further prepare for the more difficult asanas you can attempt to practice the sun salutation pose, which will stretch all the body muscles. Leg raises will tone your leg muscles, giving you more endurance and improved flexibility, while the head stand pose is also good for resting specific organs in your body - such as the heart. Another variation of this pose is the shoulder stand, which is also beneficial to the spine and lower back muscles.

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The bridge and the plough poses increase your back flexibility. Although they might look difficult to perform, both poses are accessible if gentle movements are performed. Do not get discouraged if the perfect stance is not achieved from the first few attempts, as it takes time to develop the strength and flexibility required to execute them correctly. Stimulating the nervous system is also performed by holding the forward bend pose. The fish pose is also rather acrobatic, but it tones the chest muscles and the lungs. Women may try the cobra position if they are suffering from menstrual problems. The cobra pose stimulates the pelvic and lower abdomen area, improving circulation and massaging the internal organs.

Strengthening the lower back may be continued with the locust pose, which also has good effects on the abdominal muscles. The locust pose is known to help prevent constipation. The bow is another pose that helps your back area remain flexible and strong at the same time. Abdominal fat may also be reduced while in this pose, especially when a proper diet is adopted. Furthering the exercises for your spine you can try the half spinal twist pose.

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Joints and arm strength are improved by the crow pose. This pose also has positive effects on your breathing as it forces the chest area to expand, over time, thus giving you more breathing capabilities. Followed by the hands to feet pose and the triangle, the asanas require you to test your body's full strength and flexibility. The final corpse pose allows your body to rest and replenish any energy that might have been lost during the practice.

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Ujjayi

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Also known as the loud breathing technique, the Ujjayi is performed by breathing through both nostrils while keeping the glottis closed to a degree. This technique is used in order to increase your control over the activity of your lungs. It also functions as a method of clearing the throat. The name comes from the fact that the air passing through the partially closed glottis makes a constant and fluent sound. Yogis try to eliminate nasal sounds and to keep the constant flow of air and sound on a harmonious tone.

In order to correctly practice this breathing method you have to use chin lock and also employ the closure of both nostrils. Keep the pause for as long as you can and gently exhale at the end. The left nostril is usually used to let out the air. In case you kept your nostrils closed with your fingers you can simply release pressure of the left nostril and the air will flow out naturally. Simultaneously with releasing the nostril try to unlock the chin and open the glottis to a higher extent.

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Inhaling air should be given half the time you reserve for exhaling. Determining the precise inhalation and exhalation times is different for each person but you will probably find this out yourself while practicing Ujjayi. Holding the pause for a long time between breathing in and out might be difficult to do. In time, however, you will be able to hold the pause as long as the exhalation time.

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The Plow Pose

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Performing the Plow requires you to harmoniously use the flexibility and muscle tone developed with other yoga poses, such as the shoulder stand. Practice will allow you to go in and out of this pose with ease and grace.

From the shoulder stand slowly lower your feet to the floor above your head. The legs should be kept extended at all times and the position of the spinal column should be perpendicular to the floor. Once the toes are stuck to the floor continue to raise your lower back and pelvis towards the ceiling.

The neck and head position are also important. Try to keep your neck relaxed and your muscles soft. Pressing the chin away from your chest will help you achieve this easier. Press your arms down on the floor to give you the support you need to hold the pose. Your hands should keep pressing your lower back area towards the ceiling.

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You can bring a variation of this pose by releasing your lower back and moving your hands opposite to the legs, on the floor. Press your palms and lower arm region on the floor as you attempt to have your thighs go as high towards the ceiling as possible.

Exit the pose by bringing the arms to your lower back region and roll out of the pose while exhaling.

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Yoga Weight Loss

Yoga's power to create a state of mental and physical well-being may also be effectively used for losing weight. Yoga promotes a healthy lifestyle and, with a calorie-burning program, may show exceptional results. Practicing yoga increases metabolism, increasing the calorie-burning process, but it is not a method that shows immediate results. The discipline imposed by yoga will give you a holistic, long-term solution to balance your lifestyle and keep off excessive weight. Besides losing weight, you will get a better ability to concentrate, a higher resistance to stress factors and an overall healthier way of life.

The thyroid, a component of the endocrine system, regulates metabolism. It is responsible for the chemical processes in your body that transform food into energy. Yoga uses twisting poses that stimulate the work flow of internal organs, boosting metabolism to burn more calories and reduce body weight. Improved local circulation is another result of yoga that leads to a healthier, more energetic body. When calorie intake is lower than calorie output, the body burns fat cells to get the necessary energy. A healthy, strong metabolism takes this process even further and offers better results than traditional weight loss formulas.

Certain back bends, combined with forward bends, stimulate metabolism. Poses that affect the neck area, where the thyroid gland is, are especially useful if a weight problem is caused by a hormonal imbalance. The poses include those of the camel, rabbit, plow, bridge and shoulder stand. Moving quickly through a series of poses accelerates the process. People who are significantly overweight may find some of the bends to be difficult. They should gradually increase the difficulty of the postures until they are ready to go to more complex poses.

Muscles can be strengthened by standing poses, such as the warrior. Higher endurance and higher caloric output will also result from using standing poses. Energize the body and increase metabolism even more by using Kapalabhati and Ujjayi Pranayama.

A proper diet should be followed to support the holistic weight loss method. Consume food rich in fiber, vegetables, whole grains and fewer high-fat and processed foods. Balance is key concerning your food. Do not totally eliminate certain food items from your menu, and remember that diversity is essential to a balance, healthy diet.

A gradual approach is important to all yoga practices. The results may not be spectacular and immediate, but it is one of the best long-term weight-loss methods. In addition to weight loss, you also benefit from enhanced protection against adverse factors as well as general well-being and inner peace.

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