Sunday, January 26, 2014
Yoga Tips Before Getting Started
1. Knowledge is the key. Before getting started, you may first want to know about the various types of poses.
2. Relevance is important, too. As you read about the various poses, it is important to understand their relevance for your body and explore what you’re comfortable with. Don’t overdo anything and never experiment.
3. Have a beginner’s attitude. Within a few months, you will be covering various aspects of yoga and may even be able to share a top or two with your loved ones, but always try to incorporate a “beginner’s mind” and shed any preconceived notions about what you’re about to experience. Give yourself a chance to be surprised.
4. Breathe normally and relax. If your breath becomes more relaxed and natural at the end of the session, your efforts would have been fruitful. As a thumb rule, whenever in doubt, just prolong your breath. Getting stressed out before a yoga session may not be productive and you may end up disappointing yourself.
5. Try to start off by watching a video or using a podcast. This means that you may want to try out the pose even as you’re watching the video to stay ahead of your goals. This will ease off any nerves you’re having about the poses, especially if you plan to attend a class. If you’re a beginner, always go for the basic poses first before trying out anything else.
2. Relevance is important, too. As you read about the various poses, it is important to understand their relevance for your body and explore what you’re comfortable with. Don’t overdo anything and never experiment.
3. Have a beginner’s attitude. Within a few months, you will be covering various aspects of yoga and may even be able to share a top or two with your loved ones, but always try to incorporate a “beginner’s mind” and shed any preconceived notions about what you’re about to experience. Give yourself a chance to be surprised.
4. Breathe normally and relax. If your breath becomes more relaxed and natural at the end of the session, your efforts would have been fruitful. As a thumb rule, whenever in doubt, just prolong your breath. Getting stressed out before a yoga session may not be productive and you may end up disappointing yourself.
5. Try to start off by watching a video or using a podcast. This means that you may want to try out the pose even as you’re watching the video to stay ahead of your goals. This will ease off any nerves you’re having about the poses, especially if you plan to attend a class. If you’re a beginner, always go for the basic poses first before trying out anything else.
How to use exercise balls for beginners
Exercise balls basically offer a challenge to our body and make it work against an unstable surface. They work directly on your back, abs and chest while preventing you from slipping away. Feel free to experiment and try out different exercises like free weights, crunches, biceps curls, etc.
Hard as it may be to believe, exercise can accommodate just about every type of workout like:
1) Yoga and Pilates- The ball is the best possible surface for trying out yoga poses and even gentle stretching without exerting the body. You can sit on them, close your eyes and do breathing exercises or perform seated postures.
2) Abdomen workout: You can perform a whole variety of crunches, twists, curls and other ab-centric exercise that would be further challenged by your alignment on the ball. It may be a bit hard initially, but that’s exactly what it’s meant to be!
3) Television workout: Yes, this is a mode of workout too and most of us would have absolutely no problem doing that 24/7! On a serious note, you can just sit on the ball and enjoy television shows while simultaneously working on your posture. For a variation, try lifting up one foot of the ground and you’ll be pleasantly surprised with the results.
Hard as it may be to believe, exercise can accommodate just about every type of workout like:
1) Yoga and Pilates- The ball is the best possible surface for trying out yoga poses and even gentle stretching without exerting the body. You can sit on them, close your eyes and do breathing exercises or perform seated postures.
2) Abdomen workout: You can perform a whole variety of crunches, twists, curls and other ab-centric exercise that would be further challenged by your alignment on the ball. It may be a bit hard initially, but that’s exactly what it’s meant to be!
3) Television workout: Yes, this is a mode of workout too and most of us would have absolutely no problem doing that 24/7! On a serious note, you can just sit on the ball and enjoy television shows while simultaneously working on your posture. For a variation, try lifting up one foot of the ground and you’ll be pleasantly surprised with the results.
4) Weight lifting: From television, it’s time to take the exercise ball straight to the gym where you can use it as a proper bench to work out all parts of your body including legs, thighs and quads. Make sure you do a lot of compound workouts as opposed o isolated ones.
Types of Yoga Poses – Helping At Your Point of Need, Seamlessly!
Every single aspect of yoga poses is designed to increase the awareness level of you mind and body, thereby inculcating a sense of harmony and well being. When you experience an elevation in your self-awareness element, you would automatically be able to play a more fulfilling and proactive role in your immediate surroundings without being overwhelmed or disoriented.
As a beginner, as always, you may want to be slow and start using simpler poses before experimenting with other advanced poses. Any onset of discomfort should be taken seriously and you should stop doing the pose right away.
Types of Yoga Poses
There are several different types of yoga poses that is classified into various divisions and sub divisions.
Here is a list of various yoga types.
Seated and Twist Poses
Here, most of the exercises would be done while you’re sitting and twisting your body. Twist with style!
The seated and twist poses are meant to help you relax, meditate, and move your body in predefined positions to cleanse your body of its toxins. Those who are accustomed to the gymnasium modes of workouts can consider these as warm up exercises that also help improve their posture.
Great examples include Bharadvaja’s Twist (Bharadvajasana) and also Fire Log Pose (Agnistambhasana)
Standing Poses
Standing poses serve multiple purposes because they not only impart strength to the legs and lower components of the body, but also allow you to achieve better balance in your body. They also let you know as to how you can improve your body alignment to bring it in line with the principles of Mother Nature.
Standing poses include Warrior Pose (Viradbhadrasana), Triangle Pose (Trikonasana), Revolved Triangle Pose (Parivrtta Trikonasana). However, Mountain Pose (Tadasana) is said to be the base of all standing poses.
Arm Balance Poses
Arm balance poses strengthen your upper body, especially arms, because you would be depending on your arm to support your body weight. Beginners must not try these poses at home.
Some of these poses include Plank Pose (Dandasana), Four-Limbed staff Pose (Chaturanga Dandasana), Crane Pose (Bakasana), Side Plank Pose (Vasisthasana) and Eight Crooked Limb Pose (Astavakrasana).
Forward Bend Poses
Forward bend poses lend strength and stability to abdomen, stomach, hamstrings and back. Like backbend, these are specialized poses and must be done under supervision.
Good examples include Extended Puppy Pose (Uttana Shishosana), Downward Facing Dog (Adho Mukha Svanasana), Standing Half Forward Bend (Ardha Uttanasana), and Intense Side Stretch Pose (Parsvottonasana).
Backbend Poses
They are one of the most important and interesting types of poses because of the sheer variations they offer in terms of experimentation. Here, you would be curving your spine backwards to attain a specific goal.
For example, students wanting to build concentration or physical strength (especially on the legs) are advised to do Dhanurasana (Bow Pose). Other examples include: Cobra Pose (Bhujangasana), Lord of The Dance Pose (Natrajasana), King Pigeon Pose (Kapotasana), and Bridge Pose (Setu Bandha Sarvangasana).
Inverted Poses
Inverted poses not only improve your balance, but also strengthen your back and shoulders like nothing else. They help eliminate depression/stress and make you feel rejuvenated. Some of these poses also have therapeutic value.
Popular examples include: Shoulder Stand (Sarvangasana, also one the most effective poses of all), Crane Pose (Bakasana), Plough Pose (Halasana), and Head Stand (Sirhasana).
Core Poses
The name should say it all; these poses focus on perhaps the most important muscle group of the body- core. They impart strength, stability and balance to your overall being.
These include Shoulder-Pressing Pose (Bhujapidasana), Cat Pose (Marjaryasana), Side-Reclining Leg Lift (Anantasana) and Crane Pose (basakana).
Meditation Poses
Many experts opine that it is better to do yoga in a meditative state than doing it in supine or lying down postures, so as to make you feel relaxed.
Some of the more popular ones include Full Lotus Posture (Padmasana), Burmese Pose, Egpytian Pose, and Half Lotus Pose (Ardha Padmasana).
Calming or Restorative Poses
Restorative or calming yoga poses help you feel good about yourself and relax amidst the stresses of life. These include Child’s Pose (Balasana), and Corpse Pose (Savasana, which is also one of the easiest poses to perform).
Pranayama Poses
Pranayamas are fantastic because they teach you how to breathe properly and remove toxins from your body, thereby reducing the symptoms of many health ailments. The idea of these poses is to inculcate the technique of deep breathing, as opposed to the hazardous shallow breathing that we are so acclimatized to.
Examples include: Half-Lotus Pose (Ardha Padmasana), Easy or Happy Pose (Sukhasana) and Lotus Pose (Padmasana).
Mudras and Bandhas
Bandhas mean lock or ‘to seal’, which and refer to the locking of certain points of the body to cleanse and restore our hidden energy system. Bandhas are not to be used in isolation; they must always be used in conjunction with pranayamas, asanas and meditation to impart benefits. If they are done correctly, they can have a massive impact on our health and well being.
Similarly, mudras means hand gestures and involve the movement of your fingers and palms in a certain manner to derive spiritual, mental, and physical benefits. Examples include Life Gesture (Pran Mudra), Air Gesture (Varun Mudra), Meditative Gesture (Gyan Mudra), Earth Gesture (Prithvi Mudra), and Fire Gesture (Agni Mudra).
There are dozens of mudras which will be covered later.
As a beginner, as always, you may want to be slow and start using simpler poses before experimenting with other advanced poses. Any onset of discomfort should be taken seriously and you should stop doing the pose right away.
Types of Yoga Poses
There are several different types of yoga poses that is classified into various divisions and sub divisions.
Here is a list of various yoga types.
Seated and Twist Poses
Here, most of the exercises would be done while you’re sitting and twisting your body. Twist with style!
The seated and twist poses are meant to help you relax, meditate, and move your body in predefined positions to cleanse your body of its toxins. Those who are accustomed to the gymnasium modes of workouts can consider these as warm up exercises that also help improve their posture.
Great examples include Bharadvaja’s Twist (Bharadvajasana) and also Fire Log Pose (Agnistambhasana)
Standing Poses
Standing poses serve multiple purposes because they not only impart strength to the legs and lower components of the body, but also allow you to achieve better balance in your body. They also let you know as to how you can improve your body alignment to bring it in line with the principles of Mother Nature.
Standing poses include Warrior Pose (Viradbhadrasana), Triangle Pose (Trikonasana), Revolved Triangle Pose (Parivrtta Trikonasana). However, Mountain Pose (Tadasana) is said to be the base of all standing poses.
Arm Balance Poses
Arm balance poses strengthen your upper body, especially arms, because you would be depending on your arm to support your body weight. Beginners must not try these poses at home.
Some of these poses include Plank Pose (Dandasana), Four-Limbed staff Pose (Chaturanga Dandasana), Crane Pose (Bakasana), Side Plank Pose (Vasisthasana) and Eight Crooked Limb Pose (Astavakrasana).
Forward Bend Poses
Forward bend poses lend strength and stability to abdomen, stomach, hamstrings and back. Like backbend, these are specialized poses and must be done under supervision.
Good examples include Extended Puppy Pose (Uttana Shishosana), Downward Facing Dog (Adho Mukha Svanasana), Standing Half Forward Bend (Ardha Uttanasana), and Intense Side Stretch Pose (Parsvottonasana).
Backbend Poses
They are one of the most important and interesting types of poses because of the sheer variations they offer in terms of experimentation. Here, you would be curving your spine backwards to attain a specific goal.
For example, students wanting to build concentration or physical strength (especially on the legs) are advised to do Dhanurasana (Bow Pose). Other examples include: Cobra Pose (Bhujangasana), Lord of The Dance Pose (Natrajasana), King Pigeon Pose (Kapotasana), and Bridge Pose (Setu Bandha Sarvangasana).
Inverted Poses
Inverted poses not only improve your balance, but also strengthen your back and shoulders like nothing else. They help eliminate depression/stress and make you feel rejuvenated. Some of these poses also have therapeutic value.
Popular examples include: Shoulder Stand (Sarvangasana, also one the most effective poses of all), Crane Pose (Bakasana), Plough Pose (Halasana), and Head Stand (Sirhasana).
Core Poses
The name should say it all; these poses focus on perhaps the most important muscle group of the body- core. They impart strength, stability and balance to your overall being.
These include Shoulder-Pressing Pose (Bhujapidasana), Cat Pose (Marjaryasana), Side-Reclining Leg Lift (Anantasana) and Crane Pose (basakana).
Meditation Poses
Many experts opine that it is better to do yoga in a meditative state than doing it in supine or lying down postures, so as to make you feel relaxed.
Some of the more popular ones include Full Lotus Posture (Padmasana), Burmese Pose, Egpytian Pose, and Half Lotus Pose (Ardha Padmasana).
Calming or Restorative Poses
Restorative or calming yoga poses help you feel good about yourself and relax amidst the stresses of life. These include Child’s Pose (Balasana), and Corpse Pose (Savasana, which is also one of the easiest poses to perform).
Pranayama Poses
Pranayamas are fantastic because they teach you how to breathe properly and remove toxins from your body, thereby reducing the symptoms of many health ailments. The idea of these poses is to inculcate the technique of deep breathing, as opposed to the hazardous shallow breathing that we are so acclimatized to.
Examples include: Half-Lotus Pose (Ardha Padmasana), Easy or Happy Pose (Sukhasana) and Lotus Pose (Padmasana).
Mudras and Bandhas
Bandhas mean lock or ‘to seal’, which and refer to the locking of certain points of the body to cleanse and restore our hidden energy system. Bandhas are not to be used in isolation; they must always be used in conjunction with pranayamas, asanas and meditation to impart benefits. If they are done correctly, they can have a massive impact on our health and well being.
Similarly, mudras means hand gestures and involve the movement of your fingers and palms in a certain manner to derive spiritual, mental, and physical benefits. Examples include Life Gesture (Pran Mudra), Air Gesture (Varun Mudra), Meditative Gesture (Gyan Mudra), Earth Gesture (Prithvi Mudra), and Fire Gesture (Agni Mudra).
There are dozens of mudras which will be covered later.
Kapalbhati Pranayama : How to do, Benefits
Kapalabhati is an intermediate level pranayama comprising of short but powerful exhales followed by passive, voluntary inhales. This technique is intrinsically an internal purification practice which stimulates, tones and cleanses the respiratory system by releasing toxins and waste materials.
It therefore, acts as a perfect tonic for the human system, cleansing your body of harmful substances and purifying you from within.
It therefore, acts as a perfect tonic for the human system, cleansing your body of harmful substances and purifying you from within.
Kapalbhati is derived from two Sanskrit words:
• Kapala— means skull
• Bhati— means light
• Kapala— means skull
• Bhati— means light
Therefore, the exercise is oftentimes also known as ‘Skull Brightener Breath’ because with time and practice, you can actually feel your skull lining being illuminated with a shining light of good health and peace.
How to do Kapalbhati pranayma?
Kapalbhati pranayama is actually one of the most simple and powerful exercises you can perform in the morning or in the evening (best is empty stomach or 3-4 hours after having a meal).
It is important to maintain good form throughout the session or you could cause a btit of harm to yourself. You may also need to take some precautionary measures while performing it.
Steps
1. Sit straight, keep your spine erect and form and cross your legs ahead of you.
2. Keep your hands on the knees and relax. You may also want to try the pose in Virasana.
3. Inhale normally and suddenly exhale quickly. Create a puffing sound while you exhale and immediately follow it with an automatic, reactionary inhalation. Try to focus on exhalation and not inhalation.
4. While exhaling, draw in your abdominal muscles. Your abdomen should be able to go up as you inhale and fold when you breathe out. Contract your belly and use your hands to press on this area (so as to feel it), expelling the outgoing breath.
5. Continue these steps 10 breaths or so. Take a break and perform two more sets. As time goes by, you can attempt 3-4 sets of 50-100 strokes (forceful exhalations and normal inhalations) or 3-5 minutes at a stretch.
1. Sit straight, keep your spine erect and form and cross your legs ahead of you.
2. Keep your hands on the knees and relax. You may also want to try the pose in Virasana.
3. Inhale normally and suddenly exhale quickly. Create a puffing sound while you exhale and immediately follow it with an automatic, reactionary inhalation. Try to focus on exhalation and not inhalation.
4. While exhaling, draw in your abdominal muscles. Your abdomen should be able to go up as you inhale and fold when you breathe out. Contract your belly and use your hands to press on this area (so as to feel it), expelling the outgoing breath.
5. Continue these steps 10 breaths or so. Take a break and perform two more sets. As time goes by, you can attempt 3-4 sets of 50-100 strokes (forceful exhalations and normal inhalations) or 3-5 minutes at a stretch.
Health Benefits
Kapalabhati is a truly invigorating and rejuvenating exercise which cleanses the sinuses, lungs, and respiratory systems, thereby going a long way in helping you steer clear of allergies. Regular practice of the exercise also strengthens your abdominal muscles while boosting your body’s oxygen supply. This in turn stimulates the brain and prepares it to achieve purposes requiring deep concentration like dhyana (meditation) or any daily activity that requires you to give it your all.
Kapalabhati is a truly invigorating and rejuvenating exercise which cleanses the sinuses, lungs, and respiratory systems, thereby going a long way in helping you steer clear of allergies. Regular practice of the exercise also strengthens your abdominal muscles while boosting your body’s oxygen supply. This in turn stimulates the brain and prepares it to achieve purposes requiring deep concentration like dhyana (meditation) or any daily activity that requires you to give it your all.
The technique also improves the flexibility of your diaphragm, which gets plenty of soothing exercise, and enhanced blood circulation. As the diaphragm increases its strength and flexibility, the perils associated with lower body like intestinal issues, groin pains and hernia get diminished.
Tips
There are a couple of important tips you should remember while performing this breathing exercise.
• Do not contract your abdomen when inhaling.
• Keep your shoulders and spine straight throughout the exercise. Your lower belly should be the only part that moves.
There are a couple of important tips you should remember while performing this breathing exercise.
• Do not contract your abdomen when inhaling.
• Keep your shoulders and spine straight throughout the exercise. Your lower belly should be the only part that moves.
Precautions
Kapalabhati Pranayama is essentially an advanced breathing exercise, so don’t’ try it unless you are familiar with beginner level exercises like three-part breaths or Ujjayi breath.
Kapalabhati Pranayama is essentially an advanced breathing exercise, so don’t’ try it unless you are familiar with beginner level exercises like three-part breaths or Ujjayi breath.
You may also want to avoid it if you suffer from heart disease, high blood pressure or hernia. Blood pressure patients need to do it at a moderate pace to be able to avoid the side effects.
Pregnant women should also not perform kapalbhati, as should those who suffer from chronic respiratory ailments like bronchitis, asthma or emphysema.
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