Article # 537. Cardio Yoga Poses

Cardio Yoga

Vinyasa flow is specifically designed to build heat and keep your heart rate up with a series of demanding standing poses, twists, and inversions held for long periods. I've burned up to 400 calories during a 90-minute class! And the breathing technique used in yoga—inhaling and exhaling fluidly and calmly through the nose—can improve your cardiovascular health. Try this routine three to six times a week: Warm up with Sun Salutation, then do each of the other four poses, separating each one with a flow sequence consisting of Plank, Chaturanga, Upward-Facing Dog, and Downward-Facing Dog. So do Warrior II, the sequence, Warrior III, the sequence, and so on.

1. Sun Salutation
Stand in Mountain pose with your back straight, legs and feet together, and arms to your sides (A). Inhale as you raise your arms straight up overhead and bring your palms together (B). Exhale as you extend from your hips to fold your torso forward and move your hands down to the floor (C). Inhale, keep your hands down, but raise your head and chest slightly and gaze forward (D). Exhale, and step back into Plank pose with your arms and legs straight, your hands on the floor beneath your shoulders, your core engaged, and your back straight (E). Bend your elbows and lower toward the floor into a pushup position, keeping your elbows tucked close to your body (F). Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest into Upward-Facing Dog (G). Exhale as you roll your toes back over and lift and press your hips back into Downward-Facing Dog (H). Take five breaths in Downward-Facing Dog. Inhale and gaze forward as you lengthen back into your legs and bend your knees. Exhale as you step or jump your feet forward to meet your hands. Inhale as you extend your gaze and chest (I). Exhale as you fold forward over your legs (J). Inhale as you extend your arms wide to the sides, lift your chest, come all the way up to standing, and press your palms overhead. Exhale as you release your arms and return to Mountain pose. Repeat two to five times.

Article # 492. Eagle Pose in Handstand / Garudasana in Adho Mukha Vrksasana

Eagle Pose in Handstand / Garudasana in Adho Mukha Vrksasana

(gah-rue-DAHS-anna AH-doh MOO-kah vrik-SHAHS-anna)

garuda = a fierce bird of prey, the vehicle (vahana) of Vishnu
adho mukha = having the face downward
vrksa = tree

1.  From Downward Facing Dog keep your arms straight and locked with your fingers spread and pointed forward. Grab the ground and gaze at the floor between your hands.

2. Bend your knees so that you are almost in a full squat. Using just enough power from the squat, (using too much power will cause you to fall backwards), push forward bringing your hips and buttocks up over your wrists and shoulders which are now aligned and perpendicular to the ground. Straighten your legs in the air keeping your legs together. Point and spread your toes.

3. Bend your right leg and wrap it around your left.  Bend your left leg slightly so that your right foot can wrap around your left calf muscle.

Preparation

1. Practice all techniques against a wall to begin with. Before attempting Handstands practice Headstands and Peacock Feather Pose first in order to get comfortable with being steady in an inverted position.

2. From Downward Facing Dog start by kicking one foot off the ground bringing the other one with it.  Work your way up until you can kick into a handstand. From Downward Facing Dog practice jumping up from your squat until your hips and buttocks up over your wrists and shoulders until you can hold that position with your legs bent until you find your balance.

3. Practice Eagle Pose in a sitting or standing position.

4.Practice Eagle Pose in a Headstand or Peacock Feather pose before attempting it in a Handstand.

Benefits

- Strengthens your wrists, arms, shoulders, back, core and legs
- Stretches knees and ankles
- Stimulates blood circulation
- Calms the nervous system.

Cautions

- Do not perform if you have a wrist, shoulder, knee or back injury
- Do not perform if you have a heart condition high blood pressure
- Be cautious if you have a headache.

Article # 415. Increase stamina while working under stress

Most of us are living a stressful life, full of pressures at work, home or school in some form or the other. You are either racing to meet up work/school deadlines or to meet your family demands. It’s all taking a toll over you either physically or mentally or both.

What is stress?

Stress is your body’s way of responding to any kind of demand by releasing chemicals into your blood, which gives more energy and strength. If stress gives you extra energy and strength then how can it be harmful to your body? Come let’s see….
We can divide stress into two categories: positive stress and negative stress. Physical stress upto a certain time limit is positive stress but if continued for longer time, it turns into negative stress; and same is with mental stress. For example, when you are performing under pressure for limited time, this stress gives you that extra energy and strength but if continued for longer time, it becomes negative stress. When negative stress sets in, that is when you will require increasing your stamina to fight this stress.

What can negative stress do to your body?

Stress can cause many health problems like premature aging, obesity, depression, infertility, sleep problems, digestive problems, pain of any kind, heart problems and more (see the diagram below). But remember, every individual reacts differently to stress. Some can handle large amount of stress very easily while some cannot handle even small amount of stresses very well. If the stress is frequently occurring in your life, it is time to start thinking of what you can do to reduce it. One important thing to know is that psychological pressures put stress on all the systems of your body, some people may become angry; some may get confused or depressed.

Increasing stamina is nothing else but increasing energy. Energy can be increased by healthy balanced diet and exercise, which are the cornerstones for increasing energy.

Increasing energy through healthy diet:

• Complex carbohydrates: Foods like fresh fruits and vegetables, multigrain bread, pasta, rice are better than the simple carbohydrates. Remember the importance of unity? (A single chain can be easily cut but if the chain is made up of few layers then it takes time to cut). Same principle is with digestion of simple carbohydrates and complex carbohydrates. Simple carbohydrate foods like white bread, honey, sugar etc. can be easily broken by the digestive system and the supply of energy is immediate whereas complex carbohydrates take time to be broken down and therefore energy released in this process is slow and lasts for longer time. Therefore, it is important to increase your intake of complex carbs, as opposed to simple ones.

• Snack on fruits, nuts, raw vegetables, cottage cheese and lean meat in between your meals. It is important to snack in between meals as that keeps your blood sugar level normal. When your blood sugar level keeps fluctuating you feel tired more often.

·         Give good iron supply to your body. If the iron content (hemoglobin) in your body is low, this will also lower your stamina, as the oxygen content of your body will be lowered. Some foods that will improve your iron are: red meat, iron enriched cereals and grains, beans, dark green leafy vegetables, jaggery, dates, wheatgrass (juice or capsule).

• Reduce your intake of caffeine and avoid alcohol.

Increasing energy through exercise:

Spend minimum 30 minutes of your day, doing an activity that you like. It can be anything like playing a sport, walking in the park, playing with your kid, taking an exercise class, running in open air or on treadmill etc. but try to be active for those 30 minutes. Yes, this might make you tired immediately after you finish it, but over the time, it will help in improving your stamina at work.

Exercise in any form can help you alleviate stress because of the release of endorphins (feel good hormones). If you exercise even 10 – 15 minutes in a day (at one time or split it into small bouts), you will notice a very good change in your health and your way of handling stress.

Make sure you get adequate sleep (7-8 hours) and rest as lack of the same can also make you feel tired and reduce your stamina.

Increasing energy through yoga:

• Yoga is the best way to improve your stamina while working under stress.
• It teaches stability of mind, improves concentration and thus your performance.
• Deep breathing and pranayama are very important and helpful in improving your stamina. Just doing them for 15 – 20 minutes daily also makes a huge difference, as it increases the oxygen capacity of your body thereby, reducing your stress, improving your stamina and helps your brain to function better.

Deep Breathing:  Sit in a cross legged posture or on a chair. Keep your back and neck straight. Breathe in and as you breathe in, bulge your abdomen out. Breathe out and simultaneously pull your abdomen in. As you do this, you will automatically expand and relax your lungs completely along with your stomach and that will allow each bronchi (functional unit of lung) to be filled with air, which means more oxygen supply to your body.

Try out some of the above things and I am sure you will see a difference in your output while you are under stress. If you want to know more or have any questions, let me know and I will be happy to help you.

Guru Shankar!

Article # 360. Symptoms of Stress

The symptoms of stress can show up mentally, physically, emotionally or behaviorally, and within each category they cover a wide range of symptoms. There is no one list of symptoms that describes stress because the symptoms themselves are highly subjective and as varied as we are.

Stress Symptoms show up differently for each one of us.

This is because each of us experiences stress differently. A steep roller coaster dive might be enormously distressful for some of us yet the same ride can be pleasant for others. Our stress responses are also widely different. Some people blush others pale, some eat more, some less.

As you look over this abbreviated pie chart of body, mind, emotions and behavior symptoms you may begin to realize that your stress symptoms fall more into one group more than another. This may give you helpful clues for choosing stress management techniques and knowing how to handle stress in your individual situation.

THE OFFICAL LIST OF SYMPTOMS OF STRESS

There are numerous symptoms of stress from each of the four groups, as illustrated by the following list of dozens of common signs of stress as listed by the American Institute of Stress.

·         Frequent headaches, jaw clenching or pain

·         Gritting, grinding teeth

·         Difficulty concentrating, racing thoughts

·         Stuttering or stammering

·         Trouble learning new information

·         Tremors, trembling of lips, hands

·         Forgetfulness, disorganization, confusion

·         Neck ache, back pain, muscle spasms

·         Difficulty in making decisions.

·         Light headedness, faintness, dizziness

·         Feeling overloaded or overwhelmed.

·         Ringing, buzzing or "popping" sounds

·         Frequent crying spells or suicidal thoughts

·         Frequent blushing, sweating

·         Feelings of loneliness or worthlessness

·         Cold or sweaty hands, feet

·         Little interest in appearance, punctuality

·         Dry mouth, problems swallowing

·         Nervous habits, fidgeting, feet tapping

·         Frequent colds, infections, herpes sores

·         Increased frustration, irritability, edginess

·         Rashes, itching, hives, "goose bumps"

·         Overreaction to petty annoyances

·         Unexplained or frequent "allergy" attacks

·         Increased number of minor accidents

·         Heartburn, stomach pain, nausea

·         Obsessive or compulsive behavior

·         Excess belching, flatulence

·         Reduced work efficiency or productivity

·         Constipation, diarrhea

·         Lies or excuses to cover up poor work

·         Difficulty breathing, sighing

·         Rapid or mumbled speech

·         Sudden attacks of panic

·         Excessive defensiveness or suspiciousness

·         Chest pain, palpitations

·         Problems in communication, sharing

·         Frequent urination

·         Social withdrawal and isolation

·         Poor sexual desire or performance

·         Constant tiredness, weakness, fatigue

·         Excess anxiety, worry, guilt, nervousness

·         Frequent use of over-the-counter drugs

·         Increased anger, frustration, hostility

·         Weight gain or loss without diet

·         Depression, frequent or wild mood swings

·         Increased or decreased appetite

·         Insomnia, nightmares, disturbing dreams

·          Feeling Tired all the Time

·         Increased smoking, alcohol or drug use

·         Excessive gambling or impulse buying

As demonstrated in the above list, symptoms of stress can show up in a mind bogglingly wide range, and have huge impact and effects on our sense of self, our emotions, moods and behaviours.

HOW STRESSED AM I?

You may see a number of symptoms that describe you, and yet have trouble grasping that stress is their cause. It may be hard to think of stress as their direct cause, when often the symptom is in itself a cause of stress, and perpetually locked into a vicious cause-effect cycle.

Another reason it is hard to tell if you are "really that stressed", is because mental disorders, even full blown mental, mood and emotional dysfunctions, that were rare have now become the norm and worrisomely we have come to accept them as normal.

 How would we know what freedom from stress is like it we have never experienced any other kind of existence?

We may also have trouble grasping the seriousness of stress because, well, stress is a brain killer. It impairs our judgement, memory, and much more. Neuroscientists are warning us about disregarding the fragility of our brains with regard to stress.

And our brain is only one of the systems that we can be unaware of, or worse oblivious to, being heavily affected by stress overload.

STRESS EFFECTS ON BODILY SYSTEMS

Equally important but often less appreciated are the physical effects of stress on various body systems, organs and tissues all over the body.

But we do not stay unaware for long. Sooner, rather than later, we have a serious physical, mental or emotional breakdown.

Article # 359. Managing Stress

Managing Stress

·         Managing stress, then, is paramount to maximizing optimal health. To the extent that you can, reduce the “noise” in your life – from entertainment, from frivolous or excess obligations, from fractious relationships, from debt, and so on. Managing stress is a very big topic indeed, and we’ll be addressing it more in future posts. For now, here are the key factors I believe are necessary to reducing stress:

·         Consume antioxidant-rich foods such as fruits and vegetables. I also recommend a multivitamin that contains a comprehensive and potent antioxidant profile. Completely avoid processed, empty calories found in snacks, junk food and fast food.

·         Consume adequate beneficial fats to utilize antioxidants, vitamins, enzymes and co-factors. Wild Alaskan salmon, pure fish oil pills, olive oil, nuts and avocados are good places to start. I don’t go in for the Omega-enhanced Tropicana or miracle mayonnaise, personally.

·         Manage expectations: your own and others’. Ambition and motivation and generous support are all great traits to possess. But don’t over-promise to others or yourself. None of us knows the future.

·         Exercise daily. I cannot stress this enough. Exercise releases endorphins and helps to regulate the production of critical brain hormones.

·         Unhook daily. Most of us spend so much time on the input-output cycle, we don’t give adequate time to simply absorbing it all. Reflect, relax, restore. I personally like to spend a little time each day reflecting on what I am grateful for (I call this doing my “appreciations”.) Prayer, meditation, singing, cooking and other activities that get you out of your head and into the moment are vital to helping you manage the stress of constant stimuli and energy demands. “Think positive” is nice advice, but it’s tough to do if you are at your limit. It’s easier to find an action that naturally lends itself to positive thinking and feeling, rather than trying to control your thoughts. That in and of itself can become stressful. Find an immersing action that works for you and do it religiously. Fuming not recommended.

Article # 308. Yoga for Weight Loss

Did you know that yoga can burn fat, boost metabolism and aid in digestion?

The physical results that occur as a result of practicing yoga are not only a beautiful body and increased flexibility.  The real benefits and results happen on the inside!  Through yoga, the changes that occur in your body are ones that improve your overall health and cause chemical reactions within your body that can accelerate weight loss.

Doing yoga is known to result in easing or even getting rid of stress.  Many people don’t realize that stress is a huge factor in weight gain and weight retention, especially in your belly and hips.  When your stress levels go down, your body’s sensitivity to glucose in your blood increases, causing your body to kick into fat-burning mode. 

When your stress levels are high, the opposite effect occurs, making it more difficult to lose weight, or even just maintain it.  The chemical reaction is just one factor.  Another point to consider is that many of us tend to over eat when we are stressed.  Not only do we over eat, we gravitate to comfort foods, which we all know generally tend not to be steamed vegetables and brown rice!  Savory foods and sweets are harder for your body to break down, and slow down the digestive tract.  It’s a vicious cycle that can be avoided if you start with a couple of yoga classes each week!

Article # 282. The Different Types of Meditation

Different types of Medetation

Meditation is almost indispensable in today’s world of strife and competition. Different meditation types are used in Yoga along with the practice of Asanas and Pranayamas. Whichever practice you choose from various meditation types, it is necessary to put it into a regular schedule. Success and bliss in spiritual field comes through practice and patience. Let's venture to peep into some aspects of meditation types that are prevalent in present scenario:

Yoni Mudra

Yoni Mudra is one of the meditation types and it includes following steps:

• This meditation type includes closing your ears with your thumbs.
• Then with your index finger, cover your eyes.
• Use your middle fingers to pinch the nostrils.
• Press your lips together with your remaining fingers.
• While you do meditation, release your middle fingers as you inhale and exhale.

Category Concentration

Category concentration is another one among various meditation types. It helps you make more concentrated about the things that are helpful in meditation. People feel very difficult to concentrate on one particular thing, and this is where this technique is very beneficial. Category concentrations works by narrowing the objects of concentration, so that your mind is trained to focus better.

Simple Meditation

It is one of the best meditation types that one can start with if one is not accustomed to sitting for long time period focusing on some particular object. You can choose a clean and peaceful place where you can spend 10-20 minutes in silence. Gradually, as you gain more control on your mind and senses, you can increase this time-duration.

Walking Meditation

Walking Meditation is one of the meditation types, which involves your focusing the mind while walking. It is not easy to practice this meditation type, but with practice it can prove to be really beneficial. As clear from the name itself, this type of meditation involves focusing on your own feet. When your mind wanders away from your steps, you need to refocus it again.

Transcendental Meditation

This is the most debated and researched one among the meditation types. This meditation type helps in increasing intelligence and creativity. In this technique, you need not to master difficult breathing techniques or some special postures. You just need to concentrate by sitting in a relaxed posture or even on a chair.  

Mindfulness Meditation

Mindfulness meditation is known as Vipassana, and is practiced by Buddhists among many meditation types. The meditation type involves practicing to be aware about the things that you do and the things that happen around you at the very moment. There are mainly four points in it:

• You have to abstain from the five moral precepts: killing, stealing, lying, sexual misconduct, and use of toxicants.
• Anapana Meditation is practiced for three and a half days wherein you practice focusing on your breath.
• For six and half days, purifying the mind is done, which involves self observation.
• On the last day of the course, you will be allowed to speak and live an extroverted life. The meditation technique closes with the practice of metta bhavana, another part that shares the purity developed with others.

Journey Meditation

This meditation type involves visualization for one to achieve a meditative state. Those who are able to visualize thing early, prefer to choose it among other meditation types. It involves noting the things that cause anxiety, tension, and fatigue. You close your eyes and try to focus to be peaceful about them.

Vibrational Meditation

This meditation type involves repetition of a particular word or a sound that becomes the focal point of the meditation. The vibrations that are produced from the word or sound pass through your body. You have to do concentrate on nothing else, but to chant that word or produce the sound again and again. It is one of the most different among various meditation types.

Movement Meditation

Breathing and gentle flowing movements are combined to achieve the meditative state in this meditation type. Playing music or dancing is also allowed in this technique. The basic idea is to get focused in the movement.

Body Scan Meditation

Body scan meditation is very useful for people who do not have any time for other meditation types. You just need to lie down and focus on your body parts right from your toe to your hair.

Breath and Navel Meditation

It is the oldest one recorded in China as well as in India and one of the most famous among other meditation types. It involves control over breath through different breathing techniques. You need to sit in a relaxed posture and concentrate on your breath, nostrils, or even on your abdomen.

Central Channel Meditation

If you are just a beginner and wish to take a crash course on a meditation, then the central channel technique may prove to be the best among other meditation types. This is an ancient Taoist method, which has been modified by Master Han Yu-Mo at his Sun Yang Tao Centers in Canada and Taiwan. Note that after practicing this meditation technique, your head may rock or even your whole body may shake. Do not fear it, as it is a good sign of the effectiveness of your practice.