0 Benefits Of Performing - Standing Head To Knee Yoga Pose

By Andriansyah Prefandero | At 07.42 | Label : | 0 Comments

Dandayamana Janushirasana is also known as Standing Head to Knee Pose. The core need for this asana is to maintain balance. With the sense of balance you tend to be a determined person from within. Your level of patience is also kept in check by doing this asana. It is a mind and body unison which creates greater impact. A state of balance is brought in your life. A cool and calm mind is always valuable for a quick decision and Dandayamana Janushirasana lets you do that. Calmness prevails when nervousness try to take over your mind. It makes you a positive and forthcoming individual. A need to learn and achieve is required to make it an attainable asana.

Degree of agility and flexibility increases by regularly performing the asana. The digestive and reproductive systems are at a full go due to the massaging done during the asana. It clears many of your stomach and digestion related problems. With a strong reproductive system your sexual life can take a turn, for good. Pancreas function better by steady execution of this asana. Thus, maintains the sugar levels and brings a breath of fresh air to all diabetic patients. You remember things better as it enhances your memory. Blood circulation improves the functioning of your body.

The flexibility improves the sciatic nerve. Acidity and flatulence problem can be coped very easily by regular and correct execution of the asana. It strengthens your limbs and your hands which are a great support system of your body. Every muscle of your body gets stretched to its maximum. If you are facing problems with thigh muscles, this asana would provide maximum relief. It tightens the abdominal muscles resulting in toning of your abdomen. It strengthens your back muscles which gives you a steady posture. Your biceps and triceps get toned due to the strengthening of the muscles. Due to the toning of the abdominal and thigh muscles your body achieves firmness. The sagging muscle tissue no longer exists. Massaging of internal organs creates a good exterior which is reflected on your body. A regular performance of this asana would bring lot of improvement in your life.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

1 Benefits Of Padangusthasana

By Andriansyah Prefandero | At 07.41 | Label : | 1 Comments

This is one of the basic yoga asanas which we learn initially while learning yoga. All the yoga poses help in improving your flexibility which becomes very useful in our daily life. The asana is also known as head to foot pose. Your desire to regulate your blood pressure can be done by this asana. The pressure on your head and the stretching of the muscles relaxes your brain, making you work out things more easily and calmly. The stretching and pulling tones your body and relaxes you by making you feel at ease. The bending helps your abdominal organs as it massages the liver and spleen making it useful to the optimum level.

If done properly this asana would benefit not only body but would teach you be calm and patient. It has to be done slowly and not in a haste, if you want to receive its full benefits. The tiring muscles would be elevated and rejuvenated by this pose. The stretching of the muscles helps your hips, thighs, hamstrings, groin and calves. When these muscles are stretched they make your body more agile and fit. It helps to strengthen the other muscles which would help in recuperating your tired body. The less stress you give to your important organs it would work in a better fashion and helping your health.

With the improper diet, many of us suffer from gastric and indigestion problems. As we do not take care of our health and does not even look at the warning signs our body sends to us. This exercise helps in removing the bloating feeling caused by the indigestion and gastric troubles. It stretches most parts of your body like back, spine and legs which also plays a major role at the time of conception. Your knees are strengthened; the pressure helps in reduction of flat foot. Some other benefits are in strengthening your prostrate gland, reduction in blood pressure, helps in removing your backache, less menstrual discomfort is also provided by this asana.

0 Benefits Of Matsyasana

By Andriansyah Prefandero | At 07.37 | Label : | 0 Comments

The name given to every asana derives its inspiration from nature. As this pose happens to look like a fish it is known as matsyasna - fish pose. The popular feeling is that Matsyasana is known as the destroyer of many diseases. This asana has to be done in padmasana which may not be that easy for beginner. To make it easy you can do this by stretching your legs and then lie on your back. Knees bent and hands by your side. It is one of the back bend poses which done in correct manner would be very fruitful and useful for you.

For many who are doing this for the first time can use support for your neck to avoid any strain. The use of a thick blanket may just be the thing you may need. Do this asana on a blanket to avoid any damage to your back. It can be made difficult with many variations depending upon the person who is doing it. While doing this asana hold it for 15 to 30 seconds to get the full benefit.

The intense pull of the asana helps flexing your hips flexors and muscles between the ribs to make it more functional. This asana helps to stretch most parts of your body. By the increasing stretch it stimulates the muscles and the abdominal organs including the neck and throat. This is the only asana which bends the spine and your neck backwards.

Pressure and stretch on the neck also helps the thyroid glands including the pineal and adrenal glands. The nervous system, kidneys, stomach, intestines, the pelvic organs are strengthened and toned due to this asana. Asthma patient's health will improve by this asana. It also helps in improving your posture. It is very useful for constipation, mild headache, fatigue and menstrual pain.

0 Benefits Of Garudasana

By Andriansyah Prefandero | At 07.36 | Label : | 0 Comments

'Garuda' means eagle and 'asana' means pose. Garuda known as king birds also happen to be the vehicle of Vishnu. Even though most of the yoga poses aims towards balance and tranquility, by the look of the asana it will be more visible. This asana would help in loosening up your joints. Stretching your muscles would help in making all the parts of your body more fit.

While doing the asana sense of balance would be achieved as you are standing on one foot. It would look similar to you being wrapped by yourself. As this is a standing pose many beginners do not happen to find the right balance, for this they can use the wall to support the back. This can be done with different variations and can be very challenging. You should consult your doctor before doing any of the yoga poses. Even though these are very beneficial it would depend upon your body whether you can manage these asanas.

Even though this may look like a difficult asana but by regularly doing it you may master it and would be able to reap its benefits. The key for all the asanas is that you have to remain in that pose for at least 15 to 30 seconds which would be more beneficial for you. The key areas which this asana focuses are the ankles, calves, thighs, hips and shoulders.

The benefit which you can get from this asana is the strengthening and stretching of you ankles and calves. These areas which may be neglected would be treated well by this asana. The stretch would help your thighs, hips, shoulders and upper back. The pull which is created in this asana would help making you more relaxed. So when you are relaxed the level of concentration also improves as you are also keeping a check on your breathing while doing this exercise. There is balance all over your mind body and soul which keeps you always in check for the better things in life.

0 Benefits of Chair Yoga – Part 4

By Andriansyah Prefandero | At 07.34 | Label : Yoga Exercises | 0 Comments

Chair Yoga can easily work in harmony with most physical rehabilitation prescriptions. Many physical therapists have knowledge of Yoga or are teachers of Yoga. Many doctors, physical therapists, and medical professionals recommend Yoga to patients who are making a "come back."

Yoga gives these patients the strength to move ahead, when many would be discouraged. The comebacks that I have personally witnessed are inspiring to me as a Yoga teacher. Over time, I have seen come backs from strokes, heart attacks, and car accidents.

It touches me that they thanked me for teaching them Yoga or Chair Yoga.
The courage to go on came from within their minds, but Yoga became a significant part of their lives. As a Yoga teacher the inspiration was mutual and made me feel helpful. After all, being of help, and being appreciated, are prime motivations for teachers of any subject.

Muscle tone is a result of stretching and flexing any muscle group. Active muscles display themselves on anybody that chooses to use them. This is also a good way to relieve oneself of anxiety, stress, tension, and prevent depression. Like the other benefits, previously mentioned, this results in whole body health. A healthy body does, indeed, compliment a healthy mind.

For those clients who are confined to a chair, it is wise to include some form of a weight bearing, or weight resistance, exercise program. For those who can stand, Chair Yoga is another weight bearing exercise that will stimulate bone building.

With progressive weight resistance, you use free weights or machines, but with Yoga you bear your own body weight. The end result of these exercise programs would be increased bone density and prevention of Osteoporosis.
Seniors spend more time alone, than any other age group. Sometimes, we all need a little solitude, but too much solitude can lead to depression, in some of us. Living life like a monk is not for everyone.

Chair Yoga classes offer a social activity that helps to stimulate the mind and body in a positive way. This becomes an uplifting activity that participants look forward to. Regular attendance, and socializing in Chair Yoga classes, is a healthy activity that leads to building strong relationships.

It also exposes seniors to the many activities that are going on within the community center. Participants of chair Yoga classes are exposed to whole health and gain a nutritional education as a member of a senior, community, or wellness center.

Lastly, all participants in Chair Yoga classes learn to relax and quiet the mind, through breath awareness, meditation, stage-by-stage relaxation, a combination, or another method. The end result being that these Yoga students can control their minds, focus on the good things in life, and prevent depression.

0 Benefits of Chair Yoga – Part 3

By Andriansyah Prefandero | At 07.34 | Label : Yoga Exercises | 0 Comments

Flexibility is considered to be a "by product" of Yoga practice, but in the case of Chair Yoga, it is often "down played" or taken for granted. Since most Chair Yoga enthusiasts are seniors, the true value of flexibility is mobility.
When you consider that mobility for seniors can be the difference between dependence and independence, flexibility is now of extreme value.

The following is an observation I have made after working with groups from assisted living complexes, adult day care centers, nursing homes, and seniors centers. The average mobile senior citizen is much more flexible in the hips, spine, wrists, and shoulders, than his or her dependent counterpart.

Just crossing the legs can be difficult for the clients I work with in a nursing home. Students in Chair Yoga classes learn a variety of exercises that will "free up" many of the major joints. Many students also remark how pain, from a variety of ailments, is much more manageable, after practicing Chair Yoga.

Increased range of motion makes a difference, when reaching for anything. It also helps to prevent injuries that can occur from strain or a possible fall. If a senior falls, there is certainly the potential that the results could be life threatening.

Chair Yoga offers a significant number of balancing exercises. Although balance can be affected by medication, inner ear problems, and more, many seniors show much improvement in balancing their bodies within weeks of their first Chair Yoga class. Therefore, flexibility and balance are a significant part of an injury prevention package that can improve, or enhance, the quality of life for seniors. This fact has been realized by seniors who flock to Chair Yoga classes on a daily, or weekly, basis.

Most of us realize that physical conditioning is not the only factor involved in dependence. There are a number of disabling diseases that can affect any one of us and have nothing to do with lack of flexibility. Lack of flexibility is not the single overriding factor involved in independence for seniors.

However, it is a fact that less mobile, and frail, seniors will become confined.
Hence, most seniors should make an effort to stay flexible, for what is ultimately their own dignity at stake. You could look at your physical condition as an insurance policy for independent living. After all, who really wants to impose on their children or relatives for the sake of existence?

0 Benefits of Chair Yoga – Part 2

By Andriansyah Prefandero | At 07.33 | Label : Yoga Exercises | 0 Comments

We have all heard the saying, "Rome wasn't built in a day." Those words are extremely profound, when thinking about correcting poor posture and alignment. It takes years to create poor alignment.

Therefore, poor posture cannot be corrected in a single day. A more appropriate saying, when thinking about posture and alignment might be, "The leaning tower of Pisa cannot become straight in a week."

However, improvements to posture can be made through Chair Yoga exercises and through daily "posture awareness." In my classes, I refer to posture awareness as "homework." It usually draws a chuckle from students, but they also know that class time is the time to learn and practice Chair Yoga together.

Time away from the Yoga class is when you put the principles you have learned, in motion, and adapt them into your lifestyle. I cannot promise Chair
Yoga is a "cure all," but you will see improvements in every aspect of your life. However, practicing your homework separates the fantastic success stories from those who see some modest improvement.

So, what is posture awareness? This is taking the time to be aware of your posture, on a daily basis. The first thing you want to do in order to open your awareness is look at your side profile in a mirror and any photographs of yourself. At this point, look at your spine from top to bottom.

Do you see slumping, forward tilting of the neck, or extra large curves? Your spine should be aligned so that it is fairly straight at all times. During a number of daily activities such as: Standing, walking, reading, eating, sitting, lying, typing, and more, you should make a conscious effort, to keep your head and back straight.

Now, we can all remember a schoolteacher who preached, "Keep your back straight," but now we know that he or she was absolutely correct. Take the time to adjust your spinal alignment, from this moment on, and every time you can remember to do so.

If possible, you should also attend any workshops about Chiropractic and
Orthopedic medicine. Educate yourself about your body, your spine, and your choices. You can usually find these workshops and many more valuable meetings at your local senior center. These workshops are usually free, you are under no obligation, and it makes for a good "Fact finding mission."

The alignment and posture principles, you learn in a Chair Yoga class, can be as simple as, "Pain or no pain."

0 Benefits of Chair Yoga – Part 1

By Andriansyah Prefandero | At 07.33 | Label : Yoga Exercises | 0 Comments

In comparison to many forms of exercise, the benefits of Chair Yoga far outweigh the risks. The therapeutic exercises work the body, from head to toes, to the best of any client's ability.

Therefore, the method used, addresses the whole body in a single routine.
This is an amazing feat, for a low-impact exercise program, where the average session lasts 45 to 60 minutes. The following information will highlight some of the many benefits of regular participation in a Chair Yoga
class.

Increased circulation is a result of movement and every body part that can move is used in a typical Chair Yoga class. For many of us, we think of cardiovascular heath first, and this is right fully so, but Chair Yoga helps many other forms of circulation, within the body, as well.

To sit still for days on end, we invite diseases of many kinds. Diabetics need movement to keep sugar levels in "tolerance zones." Chair Yoga also has routines for the feet, toes, hands, and fingers, so there is no part of the body left out. Due to this whole body approach, the immune system is also stimulated by regularly attending Chair Yoga classes.

The many movements, bending, and twisting, in a regular Chair Yoga session, stimulate the elimination of toxins, within the body. Every time you bend the waist in one direction or another, the stomach aids in digestion and the lower back is gently stimulated.

Now, back to cardiovascular benefits - There seems to be a lot of confusion about what is classified as aerobic exercise. One of the definitions for aerobic exercise is: Any exercise that would increase circulatory and respiratory ability. When the heart and lungs have to work harder to keep up with the body's need for oxygen that is aerobic.

In fact, gardening and housework are also aerobic exercise that most seniors routinely do. This is not to say that gardening and housework are complete health maintenance systems, but they do burn over 200 calories per hour, for the average person, and meet the aerobic definition.

Much of this mentality stems from the "No pain – No gain" era. Most of the original advocates of this theory are now "nursing their own wounds" and practicing gentler forms of exercise. After all, none of us are immortal, and the body can only take so much abuse over time.

May I remind anyone, who is left standing, from the No pain – No gain era, that walking is also classified as aerobic exercise. So, whether you walk or run a mile, aerobic benefits are gained and significant calories are burned.

0 Benefits And Usefulness Of Trikanasana

By Andriansyah Prefandero | At 07.32 | Label : Yoga Exercises | 0 Comments

Trikanasana is also known as the Triangle Pose. As and when you look at the asana you can easily notice why this name has been given to this asana. It works out every muscle of your body from the arms to the legs. It is a great way to shed some of the excess weight you have been carrying all along.

This asana helps all those have been struggling with weight problem. If you are looking for a good figure and a curved waist line, this is the pose to do. It helps in curing rheumatism and lumbago, a problem with your lower spine region. It is a good asana to make your shoulders and arms more flexible. A stiff body can achieve a state of flexibility by doing this asana. It has direct impact on your muscles as you start doing it.

Your neck and arms get stretched. The stretching of the neck and shoulder muscles helps you recover from spondylitis problems. Spondylitis can be termed as one of the commonest problems faced by many, due to the long hours of sitting in front of the computer.

The monthly cycle comes at the right time as well as with lesser pain. Any other problem with the menstrual cycle is corrected, benefiting you thoroughly. The upper body is very well toned too. Due to the continuous stretching it helps your body to become a reservoir of good health. Problems with your heart are rectified helping it to function in a better manner.

It massages and strengthens the thyroid glands, kidneys and the adrenal glands to function in a better manner. It reduces the production of the cortisol, a stress hormone, helping you to be less stressed. The hormone level is very well regulated preventing many of the problems.

While doing this exercise, your legs and buttocks are strengthened as well as toned. Blood pressure problems are also rectified. If you are suffering from digestion or constipation problem this is the best thing to help you out. Condition of the appendicitis is also corrected by doing this exercise regularly.

The muscles of your abdomen and the hip joints become more flexible. The reproductive system functions better with the intensity of this pose. It helps in creating a proper immune balance to help you fight diseases.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

0 Benefits And Usefulness Of Dandayamana Bibhaktapada Paschimottanasana

By Andriansyah Prefandero | At 07.32 | Label : Yoga Exercises | 0 Comments

This asana is also known as the Standing Separate Leg Stretching Pose. This asana similar to its name stretching your legs and arms. It is one of those enduring asanas that helps your heart and other parts of your body. Stretching is always good for your body. It helps in creating the right balance for your body. Doing this asana is a step forward towards better health. It helps in creating unison between the mind and soul. By doing this pose your heart rate becomes normal. This asana is very useful for most parts of your body. It may be difficult at first. This hitch can be defeated by doing this asana regularly.

A stiff body becomes very flexible by doing this asana. It helps in improving your basic movements. There is fresh supply of blood to the brain which helps it to stimulate the brain for better functioning. The posture helps in toning your abdominal organs which helps to create a flexible body. A flexible body helps you do this posture in a much better manner. If done properly the benefits you reap will remain with you life long.

It is very important that you keep your legs straight while doing this asana. The inhaling and exhaling at the right time also creates a favorable impact on your body. It is very good for clearing your mind to get you out of depression. Many of the ailments related to stomach can be bid adieu. It helps in relieving constipation, indigestion and acidity. It compresses the pancreas which helps in maintaining your diabetes level. The asana helps in reverting your age as your face glows by doing this asana.

Sciatica is also prevented as it helps in building and strengthening of the nerves. The sciatic nerves are stretched helping you to recover faster. Your legs are stretched which helps them to get into the proper shape. The legs become much stronger after doing this asana. If you are having weight problems it can help in creating a proper waist line. A good massage is provided to your kidneys, digestive and reproductive system. It is very good for avoiding brain problems such as aneurysms and tumors. It is very good for your back too.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

0 Benefits And Importance Of Bhujangasana

By Andriansyah Prefandero | At 07.31 | Label : Yoga Exercises | 0 Comments

Bhujangasana is known as the snake or cobras pose because it reflects the look of a raised hood. As you raise your head along with your chest it represents a snake hood. The rest of the body lies down representing the body of the snake. This asana can be one of the best asanas for your back as well as your spine.

Inhaling and exhaling plays a very important part in this or any other asanas. Bending and stretching of your back may differ between individuals. As some has their youth to help whereas some manage even without that. It all depends on how flexible your body is and how much can you bend, to make the utmost use from your asana.

It has been said that, as long as your back is flexible you still have a long way to go. Every muscle of your body is pulled and stretched which gives the elasticity and suppleness to your backbone. With the passing of age our back starts throwing tantrums and becomes very stiff against our wishes. Before any such thing happens tone your body and other parts of your body by doing this asana.

By stretching, it tones the spinal column which reflects your back and with the extra pull entire abdominal muscles get toned too. Torpid muscles like uterine muscles and ovaries get toned too while doing this asana. It is one of the best asana which serves as a medicine for wet-dreams and leucorrhoea. It also helps in developing your chest as well as firming the bust due to the raising hood position.

This position helps in creating the necessary pressure to the adrenal glands which provides rich supply of blood for the entire body. Liver and other organs next to it also benefits from this asana. Problems of irregular menstrual cycles can be solved with this asana. The pressure applied on your stomach and muscles helps in relieving you from constipation problems. Acute gas troubles are also resolved if the asana is done on a regular basis. People suffering from slip disc problem gain due to the stretching of spinal column giving it a proper toning. Your backache problems may just leave you forever if you do this continuously.

0 Benefits And Importance Of Ashtanga Namaskar - Part III

By Andriansyah Prefandero | At 07.31 | Label : Yoga Exercises | 0 Comments

We have known the importance and benefits of the first six Ashtanga Namaskar Poses. We will conclude the Ashtanga Namaskar Yoga Asana series with the remaining six asanas.

7. Bhujangasana (Cobra pose)
Inhale - Om Hiranayagarbhaaya Namah

Benefits: This asana is very useful to keep your back in the fittest position. The spinal region becomes strong and very agile. This asana helps in creating a healthy circulation for your back. It tones your body as well as the spinal nerves. Your digestion is improved. It tones your liver as well as massages the kidneys. The male and female reproductive system improves. Irregular menstrual cycle problems are rectified too. With the increasing blood circulation your face gives a radiant look.

8. Parvatasana
Exhale - Om Mareechibhyoh Namaha

Benefits: This asana is the same asana you do in the No.5 position i.e Parvatasana. Like a mountain it helps in strengthening your arms and shoulders. Your back gets toned due to the elongation of the spine. This is a very good asana for people with bulging bellies as well as increasing waist-line. Any problem with the abdomen is also improved.

9. Ashwa-sanchalan-asana
Inhale -Om Adityaaya Namaha

This asana is the same asana you do in the No.4 position i.e Ashwa-sanchalan-asana. This pose is very useful for massaging your internal organs for better functionality. Your leg muscles are strengthened creating a proper balance. It affects your mind too as it helps it to remain calm and stable. Throat problems can be erased by regular exercise.

10. Pada Hastana
Exhale - Om Savitre Namaha

Benefits: This asana is the same asana you do in the No.3 position i.e Pada Hastana . Having problems with your feet or finger? This asana helps you correct it quickly. Your stomach and your digestive system are free from any complication. The bending of your torso helps your chest to broaden. Arms and hands become stronger too.

11. Hasta Uttanasana
Inhale - Om Arkaaya Namaha

Benefits: This asana is the same asana you do in the No.2 position i.e Hasta Uttanasana. The lifting and stretching of the arms helps the muscles in your arms. Your shoulder becomes strong and flexible. Your digestion improves as it tones the lungs while stretching. It is a good remedy to remove excess weight. This improves your vision tremendously.

12. Pranamasana
Exhale - Om Bhaaskaraaya Namah

Benefits: This asana is the same asana you do in the No.1 position i.e Pranamasana. This position clams your nerves as it eases your body and lets you have a sense of balance.

Ashtanga Namaskar asana ends with the same asana as we had started with i.e Pranamasana.

Warning: The reader of this article should exercise all precautions while attempting to perform any of the asanas. If you are suffering from any health problems consult your doctor and your yoga instructor before trying the asanas. The responsibility lies with the reader and not with the site or the writer.

0 Benefits And Importance Of Ashtanga Namaskar - Part II

By Andriansyah Prefandero | At 07.30 | Label : Yoga Exercises | 0 Comments

As we must have learnt that this is a very elaborate pose and one article would not be able to suffice the integral issues it happens to help us deal with. The 12 poses of Ashtanga Namaskar is very crucial as each and every asana has to be done in a very specific manner which helps to create its usefulness to your body

These are the six pose we will try to know about

1. Pranamasana (prayer pose)
Normal Breathing - Om Mitraaya Namaha

Benefits: Many of your waist and skin problems would be rectified by doing this asana as it adds passion and vigor to your pose which also helps your legs. Mind achieves control due to the standing pose. It helps in developing distinct personality due to the meditation techniques. Calmness surrounds you which will grant you that level of balance within yourself.

2. Hasta Uttanasana (Arch your back)
Inhale-Om Ravaye Namaha
 
Benefits: This Arch back position helps in your digestion due to the toning of the abdominal organs. In the abdominal organs it tones the lungs as well as the spinal nerves. This is very good for people who are overweight as it helps in reducing that excess baggage you happen to carry everyday.

3. Pada Hastasana (Toe touch)
Exhale - Om Suryaaya Namaha

Benefits: If you are suffering from any abdominal problems this is one of the best ways to escape from it. It is a very simple solution to such a problem. It also helps you to remain flexible as it helps to tone your body because it makes your spine supple helping your back get toned properly too. Any problems with your feet and fingers are also corrected.
 
4. Ashwa-sanchalan-asan - (Horse pose)
Inhale -Om Bhaanve Namaha

Benefits: The process of this pose helps in stretching each and every muscle of your body which helps in the proper functioning of your body. Problems like constipation can also be resolved. As there is stretch on the neck muscles it helps with your thyroid glands.

5. Parvatasana - (Downward facing dog pose or Mountain pose)
Exhale -Om khagaaya Namaha

Benefits: This asana helps in creating a strong set of arms and shoulders. The muscles are also strengthened which in return tones the spinal nerves for a flexible back. In the modern times you will find more and more obese people interested in learning yoga. This asana is good to reduce your bulging waist line, which tends to be the main problem for many.

6. Ashtanga Namaskar - (Push-up pose)
Hold breath -Om Pooshney Namaha

Benefits: This pose is known as the salute to the sun with eight parts of your body. Your hands, legs, chest and feet work in synchronization to provide the actual benefit for your body. It helps in developing your chest muscles as it is also known as the push-up pose.

0 Benefits And Importance Of Ashtanga Namaskar - Part I

By Andriansyah Prefandero | At 07.29 | Label : Yoga Exercises | 0 Comments

This asana is also known as Surya Namaskar Asana or Sun Salutation Asana. It is a combination of 12 postures and each posture provides its unique benefits. The essence of this asana is salutation of the Sun god, which is power source of all the energy in this world. So in process to salute the sun god it also helps our body. This asana becomes very important due to the valuable part it plays with our lives. The composition of these poses in its own different way helps in creating a fit and fine body for you.

In a gym, a cardio would include aerobics, skipping, and running, jogging and cycling. By doing Ashtanga Namaskar you will be able to derive all the benefits you try to obtain by going to the gym. When you look at the flipside gym would turn out to be more expensive in comparison to your yoga pose.

It readily flexes your body by providing one of the greatest massages to your each and every curve in your body. In the process of internal massaging it also works out externally. Your body becomes the incubation ground for generating power source to your body. It also helps in the purification process of your body.

It becomes very beneficial to the heart and as it tones it immensely to help the cardiac muscles and arteries. Every step of this asana turns out to be one beautiful gift for your body. The synchronized way of breathing helps you to push out those toxins which are harmful for your body. The 12 poses have to be done in a specific manner. It includes a process of inhaling and exhaling which has to be followed strictly. Along with the poses you can chant some of the Mantras which may help to create synergy in your body.

The meditating mind creates awareness about the existence of the world. Your mind overflows with confidence which you be lacking for a very long time. The mind and body works together to help your soul to lighten up, which is very easily shown on your radiating face.

This exercise is not only about being physically fit but about creating an understanding about the inner chakras. It is the concentration level which helps this pose to attain its success. The particular mantra which is chanted along with the pose helps in creating that sense of concentration.

This is an elaborate asana and doing this would need lot of practice. So people who have good stamina, with no health problems like blood pressure, heart disease, hernia, intestinal tuberculosis and many other problems can do this pose. So anyone attempting the asana should consult your doctor and your yoga instructor.

0 Benefits And Importance Of Adho Mukha Vrksasana

By Andriansyah Prefandero | At 07.28 | Label : Yoga Exercises | 0 Comments

Vrksasana is a tree pose which means you are standing with your hand raised towards the sky. Adho Mukha Vrksasana can be termed as a tilted tree pose where in your hands are supporting the entire body weight. This asana when done by beginners has to be done very carefully as balancing yourself on your hand cannot be that easy.

To make it easier it would be better for you to take support of a wall, helping you to overcome your fear of falling while doing this asana. There are many benefits for doing this asana as this helps in strengthening every part of your body helping you to create a more stable and calm body. Your shoulders and arms get stretched and in that process all the bones in your body also gets a good massage. Practicing this asana along with some teacher or friend would help you to do this asana without much hassle.

Even though this asana is very difficult but once you master it, the benefits you reap from this asana would be of great help. It can help each and every part of your body making them fit and fine for a better and healthier life. While doing this asana in the beginning you can use a padding which would support your handstand. Your hands won't feel the direct coldness from the floor and would help in doing the asana properly. This stabilizes your pose and avoids the strain.

You can also change your hand position to improve your handstand. You can keep your hands either outward which will also be a key ingredient to help you. Use of props and by modifying this asana you can get full benefits without creating too much strain on yourself.

There is fresh supply of blood due to this tilted pose. It stretched your arms, muscles, shoulder and wrists making it more flexible and agile. This asana tests your strength and also at the same time helps in increasing your stamina. This balancing act helps you remain calm and cool due to the stability it provides. A sense of balance is achieved in your mind as well as your soul. There is a calming effect overall in your mind which helps the brain to relax.

You should take extra care of your back and shoulders while doing this asana. There are chances of neck injury and other problems if it is not done properly. Your spine, lungs and pituitary glands are also benefited in this process. With the straight back your spine also gets straightened which helps immensely in the long run.

0 Benefits And Importance Of Adho Mukha Svanasana

By Andriansyah Prefandero | At 07.25 | Label : Yoga Exercises | 0 Comments

When we take each word of this asana and look for the meaning it comes out to be a very simple word. "Adho Mukh" means facing downwards and "Svana" means a dog. This would mean facing downwards dog pose. This pose matches to a dog that stretches himself with its front and back legs. Therefore this name has been attached to this asana.

Many asanas has its importance and this asana can be termed as one of the most commonly done asanas. As we all know that every yoga asana has its benefits for specific or hidden problems we face. Most of the inverted poses which have been shown to us has good benefits which done regularly can boost your health tremendously.

The trick of doing any asana is to take it slow and steady. Every movement of this asana has to be done with proper precision. Inhaling and exhaling while doing this asana, is very important. These breathing exercises help in expanding the stomach muscles which helps in rejuvenating our muscles.

This asana can be similar to Surya Namaskar because it stretches the shoulders, hands, hamstring, calves and feet. Strengthening of all the muscles becomes an integral part of doing this asana. You can try variations with this exercise as it would be very useful for women who are having problems with their menstrual cycle. The menstrual pain gets diminished, making it very useful for all women.

It is one of the best asanas to do when you are tired and there is utter lack of joy in your life. This asana may help you get back that agility and vigor which has been missing out all your life. To achieve this goal, regular practice of this asana with proper balance and knowledge would help you to be a happy and calm person.

For beginners who would not be able to manage this asana in the first attempt can try their hand by using a rope, a wall or a pillow. This may seem to be easy for many but once you start doing this asana you may understand the complexities it carries along with it.

Having a partner along may prove to be very useful. It can help or guide you while doing this asana in a better manner. The presence of the partner can make things easier for you, in an attempt to achieve the right asana pose.

Adho Mukha Svanasana has many benefits showered upon us. It helps in energizing our body and could easily help you have a positive outlook to life. A state of complete calmness and balance can be achieved by doing this asana. The digestive system is stabilized while doing this asana.

It also helps in relieving your headache as well as problems of back and other health issues. It also prevents the development of osteoporosis problem. It is very useful and good for your feet too. If you are suffering from headache avoid doing this asana.

0 Benefiting From Your Yoga Practice

By Andriansyah Prefandero | At 07.25 | Label : Yoga Exercises | 0 Comments

Yoga is not only an extremely popular form of exercise, but depending on the form you practice, can be exciting or calming, social or meditative, energizing or relaxing. No matter which of these best describes your yoga class, here are a few tips to help you get the most out of every class you attend.

* Go to yoga class with an empty stomach. Yoga is full bending, twisting, lengthening, stretching, and strength moves. Eating a big dinner before that kind of movement could result in you cramping up or feeling nauseous and having to leave the class or not participate as fully as you'd like.

* Communicate with your yoga instructor. If you have a bad back or a sprained ankle, let your instructor know before class. She or he will offer you adjusted versions of poses or give you a nod when you should skip a pose that could make your condition worse.

* Leave your cell phones and pagers outside. Don't just put them on silent mode, but literally keep them in the car. This is not only a favor to your classmates and their focus, but your mind should be focused only on yoga and not concerned with whether not someone is trying to contact you about work or spilled juice on the living room carpet.

* Don't be late and don't leave early. This disrupts the instructor's train of thought and the concentration of others in the class. Also, you certainly won't get everything you can out of your hour if your hour is cut to 50 minutes before you've even begun.

* Be respectful of others in the class. This means keeping your voice down when you talk to others and in general, keeping conversation to a minimum. Bring your own towel or yoga mat if you need to and make sure that you are clean and not wearing any perfumes or strong scents. If props are used, make sure that you put yours away when you're finished and by all means, leave them there for the next class.

0 Benefit of Yoga Part I

By Andriansyah Prefandero | At 07.24 | Label : Yoga Exercises | 0 Comments

The practice of Yoga brings with it many physical and emotional benefits that the majority of people are unaware of. This article is quite long, so we have broken it up into two parts.  The first part is an introduction to Yoga and a overview of the major physical and psychological benefits of Yoga, while the second part shows how practicing yoga daily can have a profound effect on your ability to create a healthy lifestyle for yourself.

Yoga is a science; and indeed, in many places in the world (such as India), it is referred to as a science. This is not merely playing with words; it truly is approached as a science, which means that it is understood in terms of scientific methods.

Yogic science seeks to verify cause and effect, and build principles based upon objective observations. Indeed, in many places in the world, to be a yogic master of any credibility, one must be highly educated in the sciences, including physics and the biological sciences.

This discussion on yoga as science is important for us to include because it allows us to sensibly ask the question: what are the benefits of yoga? After all, if yoga is a faith or a belief, then asking this question isn't fair; because it's one that yoga cannot answer in terms that we can objectively understand.

Yoga is a science; as empirical and pragmatic as kinesiology, or exercise science, which seeks to understand how the body acts and reacts to changes in the internal physical environment. And even more simply than any of this: each of us has a right to ask the basic question, "why should I bother practicing yoga and what experience or benefits can I expect?"

Indeed, while the experience of yoga cannot be reduced to words – just as reading a book on preparing for a marathon isn't going to actually physically prepare you to run a marathon – the goals and principles of yoga can easily be discussed.

Here's the Mayo Clinic's take on the benefits of meditation:

"Meditation is used by people who are perfectly healthy as a means of stress reduction. But if you have a medical condition that's worsened by stress, you might find the practice valuable in reducing the stress-related effects of allergies, asthma, chronic pain and arthritis, among others."

Yoga involves a series of postures, during which you pay special attention to your breathing — exhaling during certain movements and inhaling with others. You can approach yoga as a way to promote physical flexibility, strength and endurance or as a way to enhance your spirituality.

The Mind-Body Connection

Yoga is centered on the mind-body connection. This mind-body harmony is achieved through three things:

- postures (asanas)

- proper breathing (pranayama)

- meditation

Mind and body draw inspiration and guidance from the combined practices of asanas, breathing, and meditation. As people age (to yogis, ageing is an artificial condition), our bodies become susceptible to toxins and poisons (caused by environmental and poor dietary factors).

Yoga helps us through a cleaning process, turning our bodies into a well synchronized and well-oiled piece of machinery.

Physical Benefits

By harmonizing these three principles, the benefits of yoga are attained. And just what are these benefits?

- equilibrium in the body's central nervous system

- decrease in pulse

- respiratory and blood pressure rates

- cardiovascular efficiency

- gastrointestinal system stabilization

- increased breath-holding time

- improved dexterity skills.

- Improved balance

- Improved depth perception

- Improved memory


Psychological Benefits

As noted above, Yoga also delivers an array of psychological benefits; and in fact, this is a very common reason why people begin practicing it in the first place. Perhaps the most frequently mentioned psychological benefit of yoga is an improved ability to manage stress. Yoga diminishes an individual's levels of anxiety, depression, and lethargy; thus enabling him/her to focus on what's spiritual and important: achieving balance and happiness.

In part II of the Benefit of Yoga we'll reveal how yoga can help deal with stress, unhealthy habits and pain management.  The benefits of Yoga go far beyond meditation and stretching, it is a way to release those toxic emotions that tend to stand in the way of living a healthy life.

0 Benefit of Yoga - The Christian Viewpoint

By Andriansyah Prefandero | At 07.24 | Label : Yoga Exercises | 0 Comments

The benefit of yoga is twofold - increased health and unification of the spirit with the body.  It is accomplished through the use of many different aspects, but mainly through the combination of Asanas, or postures, and breathing/meditation practices.

This raises many question in the Christian community.  In my research for this article, I was very surprised at the viewpoint of the Christian apologists, and their take on yoga and its practice.  I have hesitated on writing this article  because of that viewpoint.  However, I feel that this question and the stance of the Christian community warrants reflection on the subject.

Yoga has a history dating back over five thousand years, to the beginning of the civilization of man.  Little is really known about Yoga.  it is believed to have originated in Mehrgarh, a neolithic settlement in what is now Afghanistan.  Scholars believe it has grown out of Stone Age Shamanism. In this early period of civilization's beginnings, Yoga was a community resource, because of its attempts to determine cosmic order through inner vision, and apply it to daily living.  In later years, yoga evolved into an inner dialogue through which the Yogis sought to develop their own salvation and enlightenment.

Archaeological evidence of the existence of Yoga first appeared in stone seals excavated from the Indus valley.  It depicted figures in many Yogic Asanas, or postures, and officially put Yoga in the time period of approximately 3000 B.C.  Of greater import, it also linked yoga to the great Indus-Sarasvati Civilization, a period in time that was considered modern and efficient.

From the Indus-Sarasvati civilization came the ancient texts known as the Vedas, the oldest scriptures in the world. The Vedas are a collection of hymns that praise a higher power and contains the oldest recorded history of Yoga teachings.  The Vedas required the practitioner to transcend human limitations, and reach a higher spiritual plane.  In later years, texts known as the Brahmanas were written to explain the rituals and the hymns of the Vedas. Following this came the Aranyakas texts, which outlined the practice of Yogis living in the seclusion of the forest.  This led to the beginning of India's medical tradition, known as Ayurveda.  All in all, Yoga transformed into a practice of health, harmony of the spirit, and a way of life.

The Christian viewpoint is thus - if one opens the mind to clearer thinking and inner vision, they open the spirit to demonic possession.  It is felt that Yoga practice borders on occultism, and that opening one's mind and spirit to the benefit of yoga is both dangerous and against everything Christianity preaches. Christians believe that studying yoga is akin to practicing Hinduism, and one cannot separate the philosophy of Hinduism from their Christian beliefs, regardless of the health benefit of yoga.

As a practicing Buddhist, I take issue with this viewpoint.  To me, this smacks of tunnel vision and narrowmindedness.  A Christian is expected to open their heart and minds to Jesus, and to give in to the spirit of the Lord.  They are expected to rely on blind faith, and to accept the word of God as the only truth in the world. A thinking person would find this hypocritical, for on the one hand Christians preach that Yoga must be avoided because opening the mind to clearer vision encourages the possibility of demonic possession, yet on the other hand preaches that one must open the mind and heart to accept Jesus into their lives. Opening one's heart and mind is exactly that - whether it is to look into one's self, or to accept Jesus into their lives.  If, as Christians preach, we are open to demonic possession if we look inside ourselves and open the mind to all the possibilities, how then can we safely open our hearts to the concept of Christianity?  Is there a gatekeeper who makes this decision when we do so that determines what path we are to follow?  I think not...

For the record, I was raised in a Christian household.  My father was the deacon of a small Baptist church in the farming community where we lived.  My mother, who taught us children to question everything, moved from the Baptist community to the Assembly of God churches, and was ostracized by my father.  I think that to her dying day, she resented my father for this narrowmindedness.  Life is a matter of choice, and my mother believed that we are not required to operate under the illusion of blind faith, but to do what is right to us as an individual.  And it is why I walk the Noble 8 Folded Path.  It is simply a matter of choice, and questioning everything in this universe.

I believe that the practice of yoga is a good thing.  It provides us with great health benefits, clearer vision, and harmony in our souls.  And in this day and age, what else is there? Whether we be Christians, Muslims, or Buddhists, we must not disrespect the feelings and thoughts of others, their rights to practice as they wish, or try to push our views down other people's throats.  To live in harmony is exactly that...

To find out more about the benefit of yoga, visit my website at http://www.benefitofyoga.blogspot.com.

0 Baddha Konasana – A Great Asana For Hip And Groin

By Andriansyah Prefandero | At 07.23 | Label : Yoga Exercises | 0 Comments

Baddha Konasana (Bound Angle Pose) is also known as the Cobbler's Pose because of the similarity to a cobblers sitting position. It is an excellent asana which helps your groin and hip position. It is a forward bending asana which starts off from Staff Pose or Dandasana. You have to bend your knees by bringing the soles of the feet together. This forward bending asana is very different to the other forward bending asanas. The focus area in this asana is to open the hip and help the pelvic area. This help to the pelvic area stimulates the reproductive organs which are of great help to women as well as men. The performance of this asana also helps in alleviating the menstrual pain problems. It is very useful to have a comfortable child birth, if practiced regularly during the period of pregnancy. Also clears menopause related problems.

Baddha Konasana stimulates the abdominal organs as well as the ovaries, prostate gland, bladder and kidneys. It energizes your heart which improves the blood circulation and provides the all needed help to your body. This asana stretches the inner thigh, groin and knees which gives your body an agile and toned look. If you have problems like depression or anxiety this asana can help you overcome that problem. People with sciatica problem can also be treated by performing this asana regularly. It is a great asana because of its tremendous benefits for our aching and paining body. Known to be a therapeutic treatment for flat feet and similar other problems to be dealt by this asana. The practice of Baddha Konasana prevents the attack of many other diseases.

The forward bending asana helps in opening the back of the Anahata chakra. It can be greatly used for back pain problems. This asana should either be done in the beginning to open up the hips or at the end to relax your body. You should avoid doing this asana if you have a groin or knee injury. It is very important to perform this asana while sitting on a blanket as it gives support to your thighs. This asana is very important if it is done properly and enough time is given on every step. This is a very hard pose to manage on your own; maybe you should take help from your yoga teacher or a partner. You can make this pose much deeper by adding variations to it. The can be done by stretching their arms out in the front with the palms on the floor and forehead placed on the ground by extending the spine.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

0 Ashtanga Yoga - Is it right for you?

By Andriansyah Prefandero | At 07.19 | Label : Yoga Exercises | 0 Comments

Ashtanga Yoga is the type of yoga which was urbanized and founded by K. Pattabhi Jois. This kind of yoga is known as the Eight Limb Yoga which has revolved in Pattanjali's massive idea. It presented that the path of purification is made up of the eight spiritual practices.

The first four limbs that represent Ashtanga Yoga are - yama, niyama, Asana and the Pranayama. These are considered cleansing practices which are externally correctable. The other set of limbs which are the - pratyahara, dhyana, dharana are the internal practices.

These limbs can only be corrected by the appropriate application of the Ashtanga Yoga method. This type of yoga method is quite dangerous to the mind.

K. Pattabhi Jois said that practicing these Eight Limbs and also its sub-limbs of the external practices which include the niyama and yama is not possible. In doing so, the body should be strong enough so that it can perform the practices. If the body is weak, and the sense organs are not functioning well, practicing will never be useful to the person at all.

The philosophy which K. Pattabhi Jois has applied is that you must keep in mind that after doing this Ashtanga Yoga the body will improve and it will be stronger and healthier.

Vinsaya and Tristhana are practiced in Ashtanga Yoga.

The Vinsaya is a style that makes Ashtanga and its principles discrete from the others. Vinsaya means the movement and breathing which is used for the internal cleansing process. Each movement done is accompanied by only one breath. Sweat is the most important product of Vinsaya. When you produce sweat, it only means that you are successfully applying the practice. When you perform the Asanas, the body creates heat which causes your blood to boil and excrete the toxins outside of your body. The toxins are found in your sweat. So the more sweat you create, the more toxins are released.

These yoga poses are used to fully develop the strength and health of the body. The series of practices make this possible. There are three postures used in Ashtanga Yoga.

The three are classified on different levels.

The first is the Primary Series which aims on aligning the body and also detoxifying it.

The second is the Intermediate Series opening and cleaning the energy channels which comes to the process of purifying the Nervous System.

The last series would be the Advanced Series from A to D. in this series, the grace and strength is measured.

The Tristhana is another yoga principle which represents the union of the three places of action and attention. First is the posture, second is the breathing technique ad last is the Dristhi of the Looking Place. All these three should work altogether to perform a function.


Breathing techniques are simultaneous and synchronized. It is important to make a single breath for one movement. Ujjayi Breathing is the Yoga Breathing Technique used in the application of Ashtanga Yoga. Applying this technique must be prolonged after every practice. What you need to master is holding your pose longer at the same time hold your breath. This is an amazing breathing exercise that will increase your internal fire and will strengthen the Nervous System.

Both Ashtanga and Tristhana deal with the series of Dristhi. The Dristhi is described as the point on which you gain your focus or attention while doing the Asana. This enables your mind to be purified and stabilized clearly.

Setting the mind clear and cleansing it can only be done in the Eight-Limb Yoga or Ashtanga Yoga.

0 Ardha Kurmasana - Half Tortoise Pose

By Andriansyah Prefandero | At 07.18 | Label : Yoga Exercises | 0 Comments

Ardha Kurmasana is also known as Half Tortoise Yoga Asana. Due to its resemblance to a tortoise it is known as the tortoise pose. This yoga asana can prove to be very beneficial to your body in every possible way. By performing this asana regularly and properly our bodies can be rejuvenated. The organs get stretched to its maximum with every movement of this asana.

The shoulder movement gets improved and so does the muscles in the corresponding areas. The abdominal muscles gets toned and become more flexible. The asana stretches the lower part of the lungs which is good for your breathing. It also increases the lung capacity which proves to be crucial if you have breathing problems like asthma. The pressure put on your neck and head improves migraine problems. It can be stated as a stress buster due to its stress relieving capacity.

Stomach related problems are solved too. If you suffer from indigestion or constipation this asana helps to improve it greatly. The digestive system is up and running with the help of the asana. Fresh supply of blood is provided to each and every organ for a smooth flowing bodily system. It relaxes the brain by the fresh supply of blood. Many of your sleeping problems are addressed by performing this asana. It is a good cure for insomnia.

Backache problems can termed as a thing of past. Ardha Kurmasana stretches the spine which relieves you from any backache or spine problems. Due to the level of blood circulation, your heart remains fit and fine. The bending and stretching increases the level of flexibility of your arms and hips. Toning gives great shape to your body which keeps you positive and healthy.

The internal organs are massaged very well to bring the extra zest needed for your body. It serves as a great remedy for anemic as well as diabetic patients. The pressure on the thigh and legs makes it strong and sturdy. It also tones the thigh muscles due to the position in which the asana is done. The spine is elongated by the stretch provided during the asana. It is a benefit in disguise, as it cures many ailments.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

0 Anuloma-Viloma - Yogic Breathing For Better Health

By Andriansyah Prefandero | At 07.17 | Label : Yoga Exercises | 0 Comments

Swami Kuvalyanand once said: "Yoga has a message for the human body, for the human mind and the human spirit."

This is a truism as a healthy body is the prime requisite for success and happiness in life. People are increasingly being convinced that yoga makes for good health, contentment and happiness in present day stressful life and is not just an exercise regimen.

In this article we will discuss Anuloma-Viloma (alternate breathing) pranayama. Pranayama simply means proper 'management' of the vital force - prana. Although the basic principle remains the same, many different types of pranayama have been devised, each with its own unique technique. Anuloma-Viloma or nadi shuddhi pranayama (nerve purifying pranayama) is one such kind and is considered one of the basic forms.

The practice of Anuloma Viloma is somewhat like the squad that regulates traffic on roads, looks after their cleanliness, beautification, etc and keeps the traffic moving smoothly and efficiently. The method involves breathing in (pooraka) through one nostril and vice versa. Therefore this pranayama has the name anuloma viloma, i.e. alternate breathing.

To practice this, you have to sit in any of the yogic sitting postures. To begin with, carry on normal breathing applying moola bandha (i.e. comfortable anal contraction). Keeping a stable moola bandha, breathe in and breathe out completely. Ensure that the moola bandha is not loosened during the process. Pause for a while between breathing in and breathing out. Breathe in deeply through the left nostril and breathe out through the right; then breathe in through the right and out through the left. Continue breathing this way, i.e. alternately from left and right nostrils, for one to three minutes.

After reaching a comfort level in this way, you may move to the next stage. Close the right nostril with the right thumb keeping the other four fingers together. Now, slowly breathe in through the left nostril at a uniform speed. Repeat with the other nostril. While breathing in, raise the shoulders and expand the chest taking the ribs up. The lower abdominal region, however, must be held in.

Benefits: The respiratory passage is cleaned and this prepares one well for the practice of other pranayamas. Breathing becomes easy and regulated. The mind becomes and heartbeat rhythmic. Also aids in enhancing concentration, memory and other mental faculties.

Contraindications: Severe pain in abdomen, swelling on account of appendicitis, enlargement of liver, very delicate bowels or intestines, disorders of the lungs, severe throat infections, growth in the nose (polypus) or blockage of the nasal passage due to cold, etc.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

0 And you thought Yoga Was Just Stretching.

By Andriansyah Prefandero | At 07.17 | Label : Yoga Exercises | 0 Comments

While on the way to spot a friend of mine at the local YMCA, he asked why I didn't just join the gym and I explained to him that I practice Yoga and occasional calisthenics at home for my exercises and really didn't feel the need for a gym membership. His response was predictable: "Yoga…isn't that just stretching?"

I smirked at the familiarity of the question and proceeded to explain to him the theme of this article. As I told him and for those who may not know otherwise: No, Yoga is way more than just stretching or getting into supposedly awkward looking poses and positions.

It is a combination of stretching, breathing exercises, meditation and perhaps the most overlooked limb, adherence to a proper diet.

The word yoga, from the Sanskrit word yuj means to yoke or bind and is often interpreted as a "union" or a method of discipline. Its ultimate goal is the union of man with God or the universe in one breath. Furthermore, it aims to liberate the spirit as the mind and spirit are equally involved in its practice.

Yoga is indeed the oldest existing physical-culture system in the world. Besides being a systematic and scientifically proven path to attaining physical fitness, it delays aging, rejuvenates and improves one's appearance, maintains suppleness and increases vitality and the creative part of life.

With its core warm-up exercises known as the Sun Salutations (which are somewhat similar to the calisthenics exercise known as 'burpees'), the inversion poses, forward and backward bending poses, balancing exercises for the arms and building focus, the average practitioner will attest to the fact that for attaining fitness, Yoga can stand its own.

Think Yoga can't help with building strength? Think again. Heck, I challenge the most adept body-builder to hold the simple yet powerful peacock-pose for 90 seconds straight. Bet you they'd crash half-way in its execution-if they make it that far.

Yoga also offers unique breathing exercises which are wonderful for patients with respiratory disorders and even singers and public speakers, moreover with its unique relaxation pose, oft times practiced during and after its execution, Yoga offers a systematic means of deeply relaxing the entire body perhaps the way no other exercise can. (Keep in mind of course that several of the poses give a deep body massage not unlike the ones received in salons…just thought I should throw that in.)

With countless books, DVD's, videos and classes being offered for all ages, levels of fitness and experience (some of them being actually free for the first couple of lessons to try Yoga out), I suggest you give it a trial and see for yourself what it can do.

One thing I promise you is this; you will walk out of your class and nod in agreement that indeed: "yoga is way more than just stretching." It is THE exercise.

0 Alternate Your Strength Training Workout With Some Yoga

By Andriansyah Prefandero | At 07.17 | Label : Yoga Exercises | 0 Comments

Many who think of strength training equipment think of the massive muscles that many bodybuilders get and consequently show off in competitions. This can be a plus or a drawback for many consumers. The average consumer likes to be able to say feel good about themselves when they go swimming, but many are concerned about building too much muscle and suffering from stereotypical viewpoints. This needn't be a worry for anyone considering strength training equipment.

The average body builder works out a lot in order to get the muscles they are famous for, plus they have to be on a very strict regimen with lots of protein and little or no fat. It would take you a lot of effort to become as built as the average bodybuilder. Many consumers can use simple free weights in order to maintain the muscle mass that they have or to add a little muscle strength. Some use strength training equipment to add a little tone or shape to certain areas of the body.

If you use them properly and alternate your strength training workout with some yoga or stretching exercises there is little risk of you bulking up too much. Many find that they enjoy the challenge of working out with strength training equipment. You can gradually increase the weight as you work out over a period of time and after your workout you really will feel the 'burn' in your muscles.

Though you should be careful of using too much weight at once. Its easy to sprain a muscle and hurt yourself, putting you out of commission for a few days or more. A good rule of thumb is that if you think you can start out with a certain weight begin about five or even ten pounds lighter and after a few repetitions move up to the next weight level. You can check out strength training equipment reviews online for an idea of what others are doing.

0 7 Important Tips for Yoga Success

By Andriansyah Prefandero | At 07.16 | Label : Yoga Exercises | 0 Comments

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor's recommendations.
2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It's very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Don't move ahead too quickly. Allow your body to adjust to your exercises.

3. Listen to your body and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don't allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can't find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommenations.

5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you've had private lessons and learned the basics.

6. Find a yoga buddy. It's nice to practice with someone and it will help reduce injuries. It's also a great way to keep up your enthusiasm and interest.

7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don't let yourself get too hungry to think. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now it's time to grab your mat and a towel and get the most out of your yoga exercises.