Rules to play yoga

Health Benefits of Yoga
1. Yoga has both preventative and therapeutic benefits. It has been shown to offer both physical and mental benefits to the body and the mind. The many physical benefits of hatha yoga are: it improves flexibility and muscle joint mobility; strengthens, tones, and builds muscles; corrects posture; strengthens the spine; eases back pain; improves muscularskeletal conditions such as bad knees, tight shoulders and neck, swayback and scoliosis; increases stamina; creates balance and grace; stimulates the glands of the endocrine system; improves digestion and elimination; increases circulation; improves heart conditions; improves breathing disorders; boosts immune response; decreases cholesterol and blood sugar levels; and encourages weight loss. The mental benefits include: it increases body awareness; relieves chronic stress patterns in the body; refreshes the body by relieving muscle strain; relaxes the mind and body; centers attention; sharpens concentration; and frees the spirit. Western doctors and scientists are discovering additional health benefits of hatha yoga. Studies have shown that it can relieve the symptoms of several common and potentially lifethreatening illnesses; such as arthritis, arteriosclerosis, chronic fatigue, diabetes, AIDS, asthma and obesity. Many believe it even fends off the ravages of old age. .....
Yoga Benefits as An Exercise
2. A nearperfect fitness routine, hatha yoga provides the means for people of any age not only to get and stay in shape but also to develop balance, coordination, and a sense of centeredness. It renews, invigorates, and heals the body stretching and toning the muscles, joints, and spine and directing blood and oxygen to the internal organs (including the glands and nerves). Yoga is distinctly different from other kinds of exercise. It generates motion without causing strain and imbalances in the body. When practiced correctly, hatha yoga has no such negative effects on either the inner or outer body. When done with dedication and purpose, hatha yoga can be a quite demanding, yet an immensely rewarding type of exercise. While not inherently aerobic, it involves almost every muscle in the body and challenges the body to work in a different and often more passive way. Since the limbs function as free weights, resistance is created by moving the bodys center of gravity. This strengthening gives way to endurance as poses are held for longer periods of time. Unlike conventional forms of exercise, such as weight training, walking, biking or hiking, hatha yoga stresses quality of movement over quantity. A consistent hatha yoga practice can quiet the mind and refresh the body, bringing health, relaxation, and happiness. .....
Yoga Benefits For All Ages
3. Whatever your age, yoga can enhance your lifestyle... As well as being fun for children, learning yoga develops selfdiscipline and can enhance their physical and mental health. Asanas are good for developing coordination and help to improve concentration and memory. Regular practice can enable young people to keep their natural flexibility for many years. It can help teenagers to keep their youthful flexibility and give them the inner strength to say no to negative influences. Older people often find that gentle yoga exercises allow them to retain mobility and may relieve problems such as arthritis and poor circulation. During pregnancy, yoga promotes good health in both mother and unborn child. Yoga asanas lessen the effects of such problems as overweight, backache, and depression. Most women who practice yoga find that it can make labor easier and shorter. Although some asanas have to be modified during pregnancy, their essence is perfectly suited to this time of expanded selfawareness. Pregnancy is also a very good time for meditation. Everyone can benefit from following a regular yoga routine, as it counteracts many of the problems suffered in modern life. Asanas release the physical tensions caused by hours of sitting, deep breathing gives vitality by increasing the supply of oxygen to the brain and meditation enhances the powers of concentration. Yoga improves strength and flexibility in the mind as well as the body, and aids relaxation. Yoga can enable one to relax fully, and promotes sound sleep; it also improves digestion and stimulates circulation. It frees the practitioner both physically and mentally, often heightening intuition and creativity. .....
Yoga Benefits and Sports
4. Yoga postures are the physical positions that coordinate breath with movement and with holding the position to stretch and strengthen different parts of the body. Asana practice is the ideal complement to other forms of exercise, especially running, cycling and strength training, as the postures systematically work all the major muscle groups, including the back, neck, and shoulders, deep abdominal, hip and buttocks muscles and even ankles, feet, wrists and hands. By their very nature, asanas affect major and minor muscle groups and organs as they simultaneously import strength, increase flexibility and bring nourishment to internal organs. Although most poses are not aerobic in nature, they do in fact send oxygen to the cells in the body by way of conscious deep breathing and sustained stretching and contraction of different muscle groups. Whatever sport you choose to practice, yoga can enhance and complement your ability. Most sports build muscular strength and stamina, often in specific areas of the body. Yoga can help to check any imbalance in muscular development and will enable both your body and your mind to function more efficiently. If your body is flexible and supple you will be less prone to sports injuries, as your joints will be kept lubricated. Skiing demands mental alertness as well as good balance. Yoga asanas strengthen your muscles, release physical tension and improve your concentration and poise. Yoga makes your limbs balanced, strong and relaxed. Golfers may be prone to onesided or uneven muscle development. Yoga asanas can strengthen weak areas and ease muscular tension. The standing poses improve balance and muscle flexibility. Yoga breathing techniques help swimmers to breathe in a relaxed way when exercising. For bicyclists, back bends can relieve any stiffness caused by bending over handlebars. Because a cyclists back stays in one position for long periods, the muscles may become tense. This can be remedied with stretches. Gentle stretching exercises also ease stiffness in the legs and shoulders. Yoga asanas will also improve flexibility. Racket sports often involve intense physical effort. Yoga practice can help players to relax and replenish their energy after strenuous games. It also promotes calm, clear thinking, even in situations that call for fast reactions. Asanas for joint mobility can make hips and shoulders more flexible. .....
Ashtanga Yoga
5. The Ashtanga yoga system is a rigorous practice comparable to the training of an elite athlete. Consisting of specific postures done in six successive series linked by the breath, Ashtanga yoga represents the most intensive form of hatha yoga. The purpose of this continual flow of action is to create heat which produces a cleansing or detoxifying effect on the body. Ashtanga places equal emphasis on strength, flexibility and stamina. Many fitness enthusiasts who thrive on intense workouts like this style. This style is often called Power Yoga. .....
Integral Yoga
6. Integral yoga combines all the paths of yoga asana (postures), pranayama (controlled breathing), selfless service, prayer, chanting, meditation and selfinquiry into one approach. It emphasizes a more meditative rather than anatomical approach. Practicers of this style of yoga are encouraged to be easeful in body, peaceful in mind and useful in life. Integral yoga classes follow a set pattern and are 75 minutes in length. This includes 45 minutes of asanas, a deep relaxation, a breathing sequence and ends with a meditation. Although challenging, the feeling of the class is gentle and meditative and reflects a traditional approach that benefits all aspects of the individual. .....
Iyengar Yoga
7. Iyengar yoga is probably the most widely recognized hatha yoga technique in the Western world. Iyengar yoga is practiced in a manner prescribed by yoga master B. K. S. Iyengar. It is regarded mostly for its rigorous scientific and therapeutic approach, concentrating on correcting structural imbalances in the physical body. Iyengar teachers pay particularly close attention to the placement of the feet, hands and pelvis, as well as to the alignment of the spine, arms and legs. Because of this attention to detail, the pace of an Iyengar class tends to be slow to moderate. Classes typically focus in great detail on only a few asanas so as to refine movements. Standing postures are emphasized and, although you will be reminded to breathe, specific breathing techniques are not emphasized as much in this style of yoga as in some of the other styles. Iyengarstyle yoga also relies a lot on props wood blocks, benches, sandbags, blankets, bolsters and straps as a support system to achieve greater symmetry and extension in the posture. .....
Kripalu Yoga
8. Less concerned with the structural detail of the postures, Kripalu yoga has been described as meditation in motion. It emphasizes the students mental and emotional states as the poses are held, while encouraging a gentle, compassionate and introspective approach. Postures are held for a long time so as to explore and release emotional and spiritual blocks. This innerdirected form of hatha yoga consists of 3 stages: willful practice, will and surrender, and finally, surrendering to the bodys wisdom. Within each of the 3 stages, poses are offered in different intensities: gentle, moderate, and vigorous. In addition, spontaneous postures and sequences of postures are encouraged, guided by the bodys internal awareness. .....
Kundalini Yoga
9. Kundalini yoga is an ancient practice designed to bring forth the Kundalini, or reservoir of energy, stored at the base of the spine. Through the use of breath, posture, chanting and meditation, this energy is stimulated and consciously directed through the chakras or energy centers along the spine. Several breathing techniques are emphasized alternate nostril breathing; slow, diaphragmatic breathing and a dynamic technique called breath of fire. .....
Sivananda Yoga
10. Sivananda yoga incorporates a fivepoint method of practice, which includes proper exercise, breathing, deep relaxation, vegetarian diet, positive thinking and meditation. Following a standard format, Sivananda hatha yoga classes are based on a routine of breathing exercises, sun salutations, a series of 12 classic yoga postures and relaxation. A short mantra chant and prayers begin and end each class. .....
Viniyoga
11. The method of Viniyoga represents a kind of middle path between the exactness of Iyengar yoga and the physically demanding Ashtanga yoga. It is based on the principle of vinyasa krama, which means an organized course of yoga study, and combines asana, pranayama, meditation, text study, counseling, imagery, prayer, chanting, and ritual. Yoga postures are tailored to the physical needs and limitations of each student, taking into account body type, emotional needs, cultural heritage, and interest. Emphasis is on the spine, and breath is considered more important than how the posture is done. Breath and movement are consciously coordinated and the inhalations and exhalations are articulated in varying lengths and ratios. Typically, classes are private oneonone sessions. .....
Bikram Yoga
12. Choudhury yoga classes consist of a twopart series of 26 repeating postures with 2 pranayama exercises that are designed to stretch and tone the whole body. Most poses are done twice and held for a minimum of 10 seconds in a room with temperatures of 80 degrees or higher, often supplemented by moist air from a humidifier. Class concludes with a brief period of relaxation. An excellent routine for those already fit; it is not so easy for the beginner. .....
When to Practice
13. Try to practice yoga every day. Set aside a time when you will not be disturbed and you will not have to rush. It is best to practice yoga on an empty stomach. Wait at least two to three hours after a large meal, and one to two hours after a lighter one or a snack before beginning. Practice regularly, even if its only a few minutes every day. If done every day or nearly every day, even 10 to 15 minutes will help build concentration, increase flexibility and strengthen willpower, making it easier to practice the next day. Consistency is key. If possible, establish a regular time of day to set aside for practice. Morning or evening practice is advised. Practice when your body is most limber. Some people find their bodies are stiff in the morning, making practice more difficult. Night practice, however may limit the kinds of postures you do as some are too stimulating and affect sleep. The key is regularity. Enjoy whatever time you have set aside for practice. Most yoga instructors believe that there is more benefit to doing a brief practice regularly than hitormiss home practice sessions, sporadic class attendance, or the occasional workshop. The greatest and longestlasting benefits are achieved when at least 3 or 4 yoga asanas are done every day. Most experts recommend a minimum of 10 minutes of practice every day. However, to practice a range of postures and incorporate breathing or meditation, 15 to 25 minutes is necessary. These brief practice sessions should also be interspersed with longer sessions several times a week. .....
Where to Practice
14. For practicing indoors, you will need a clear space with no furniture. Select a place with enough space where you can stretch upwards as well as to the sides for standing and floor postures. The room should be comfortably heated and well ventilated. When relaxing you can cover yourself with a blanket if you get cold. Set aside a special place to practice. Turn off the radio, TV, and telephone, and set the answering machine volume to the low setting. Minimize distractions. Clear the room of pets and kids, if possible. Locate a level surface. A bare hardwood floor is ideal, but if your feet slip, use a sticky mat. If practicing on carpet, choose an area with a tight weave, such as Berber. A yoga mat or exercise mat is good to provide a warm, cushioned, surface. A small firm pillow or folded blanket is helpful for seated postures if your hips, lower back and hamstrings arent very flexible. Also a long strap, bathrobe tie or belt is helpful to use to stretch the hamstrings in either a seated or supine position. If you use props: mat, pillow, blanket, cushion, strap, wooden blocks, folding chairs, blankets etc.; store them together and set aside or bring to the practice area before beginning. If practicing outdoors, select a shady spot with plenty of room to move. Dress accordingly. .....
How to Practice
15. Bare feet are ideal when you practice yoga and actually serve a dual purpose. First, you need to have traction for the standing poses so that you wont slip. Second, working without shoes helps you fully exercise and articulate your feet. An exception to this would be if you doing a practice on a cold floor and you need socks for warmth. You do not need any special clothing for yoga, but what you wear must be comfortable, warm but not too warm, and allow the maximum range of movement. Clothing such as: leotards, cotton tights, bike shorts, loose Tshirts or tank tops would be good. Bulky or overly loose clothing will only get in the way. If you have long hair tie it back, so it does not interfere with your asanas. Keep a sweater close by in case you start to feel cold. .....
What to Practice
16. Before you begin your yoga asanas, it is important to recognize your bodys capabilities. Never force your body into a posture or try to go beyond your limit. Yoga is not a competitive sport. Progress may be slow, but with time your body will become flexible. Ease yourself gently into each position, and when you are holding a pose, check the body to see if you can feel tension building up anywhere. If you do, consciously try to relax that tension using the breath. Some poses affect mood and energy differently. Poses that are more stimulating include Sun Salutation, backbends, and standing poses. These poses are best done early in the day. More appropriate for the evening are forward bends, inversions, and restorative poses. Sitting forward bends are ideal for relaxing and recharging. Many of our regular daily activities tend to emphasize the use of one part or side of the body. To achieve a healthy and harmonious balance, it is important to keep all parts of the body equally strong and flexible. Yoga exercises make each group of muscles work equally on the left and right sides of the body to achieve equilibrium. To achieve body balance, always exercise both sides of the body equally. Balance forward bends with backbends to work both front and back of the body. Whatever the purpose of a particular practice session, it should begin with 2 3 warmup postures, such as Mountain, Downward Facing Dog or Sun Salutation, as they stretch the spine, arms and legs. Then you can move on to more strenuous poses that strengthen the body and increase endurance. Standing, inverted and backbend poses would apply here. To wind down and settle the nerves, practice seated forward bends or supine poses. Your routine should be wellrounded and should include some poses from all the major groupings of poses: standing, inversions, twists, forward bends, and backbends. While in the pose, do not hold the breath. Between postures, take 1 to 2 breaths to quiet the mind. Inhalations are generally mated with upward or expanding movements. Going into a backbend such as Cobra, for example, you begin on an inbreath. Hold the pose and breathe rhythmically. An exception to this rule: upward movements of the legs work best on the exhalation since the legs are much heavier than the arms. Exhalations are usually mated with downward and contracting movements, such as lowering the arms and with any positions that employ flexion of the spine (such as folding the body into itself such as in forward bends, abdominal curls, lateral stretches or twists.) When you lift a substantial weight, exhale on the effort. This applies whether youre lifting a 10pound dumbbell or your leg. The outbreath helps contract the abdominals which in turn stabilizes and protects the lower back. Moving from one pose to another without breaking form is called sequencing or vinyasa in Sanskrit. This method of practice allows for a balanced workout regardless of practice length. Sequences can consist of related poses for the purpose of energizing (as with standing poses or backbends) or relaxing (with forward bends or restorative poses) the body or working on specific areas such as the hips, shoulders, or feet. At the end of your practice it is important to take 5 to 10 minutes to relax your body. Relaxation is a state of total receptivity where, through deep breathing, the body can replenish and rejuvenate itself as the natural potential of the body to heal itself comes into play. Always end with several minutes in Corpse Pose to renew both mind and body.

Adjust your practice to your schedule and feelings. Some days you may not feel as energetic or flexible or you may feel weak or tired. On those days, try doing restorative poses, such as supine poses and forward bends. Dont practice when you have a fever. If you have a cold or other minor illness, use your judgement and restrict your practice to restorative ones. Regard yoga as an ongoing process rather than a single accomplishment. Some people are genetically less flexible or have tighter muscle groups than others. Be patient with yourself. Yoga can be a lifelong pursuit, but persistency, consistency and discipline are required to gain the many lasting benefits yoga offers. .....

Standing Postures
17. These poses invigorate the mind and body by eliminating tension, aches, and pains. Internally, these postures stimulate digestion, regulate the kidneys, and alleviate constipation, as well as improve circulation and breathing by developing the strength of the legs and the flexibility of the pelvis and lower back. Through regular practice, standing poses lend strength and mobility to the hips, knees, neck, and shoulders. On a psychological level, standing poses create confidence, enhance willpower, and strengthen character. .....
Seated Postures
18. Generally, these poses are considered calming, as they soothe the nerves, eliminate fatigue, and refresh the brain. They also help regulate blood pressure and assist in recuperation from illness, as well as promote restful sleep. Some poses are beneficial in that they increase flexibility in the lower back, hips and hamstrings. .....
Reclining Postures
19. These poses fall into two categories: prone and supine poses. The prone poses are done facing the floor, either on the hands and knees or lying on the stomach. They rejuvenate and energize the body and can be especially strengthening for the arms and back. Supine poses are done while lying on the back. For the most part, these poses are more relaxing and restful. Reclining poses serve mainly to stretch the abdomen and increase the mobility of the spine and hips, thus opening the groin and strengthening the back, arms, and legs. The less strenuous of these poses traditionally are done at the end of a practice session to cool down the body and restore energy. .....
Forward Bends
20. Forward bends improve the blood circulation, aid digestion and calm the emotions. They stretch the lower back and lengthen the hamstrings. .....
Back Bends
21. Back bends invigorate and encourage deep breathing. They open and energize the body and mind; they develop courage and lift depression. They open the chest, stimulate the nervous system, strengthen the arms and shoulders and increase flexibility of the spine. .....
Side Bends
22. Side bends stimulate the main organs, for example the liver, kidneys, stomach, and spleen. .....
Twists
23. These postures free, energize and balance the body. Sitting twists are the most intensive, as they increase the range of motion of the spine. They promote flexibility in the spine, hips and upper back, thus relieving backaches, headaches, and stiffness in the neck and shoulders. This group of postures also tones and stimulates the abdominal organs, thus aiding digestion and relieving constipation. Ideally, twisting postures are done after a series of sitting poses or forward bends, which gives the hips and spine a proper warmup. When done after backbends, they tend to relieve any lower back discomfort. .....
Inverted Postures
24. Inverted postures reverse gravity, bringing fresh blood to the head and heart, thus revitalizing the mind and the whole body. These poses tone the internal organs and glandular system, stimulate brain function, improve circulation and refresh tired legs. .....
Balancing Postures
25. Balancing postures develop lightness, strength and agility. They also help develop body control, muscle tone, coordination, and concentration. In yoga, the body is gently maneuvered in all directions. Consequently every muscle is stretched and toned. The internal organs are massaged, squeezed, and expanded, improving their general function. The skeletal system is flexed, extended, rotated, and twisted, creating greater joint mobility. The spine is encouraged to maintain a healthy, upright, and painfree condition. The circulation is improved. The breathing capacity and elasticity of the lungs is enhanced. .....
Physical Benefits
26. Proper breathing provides sufficient oxygen for the correct and efficient functioning of every body cell. Without sufficient oxygen, the cells cannot metabolize food properly. Nutrients, including precious vitamins and minerals, are wasted. Proper breathing allows the body to metabolize food efficiently and to rid itself of all the noxious gaseous byproducts of metabolism, especially carbon dioxide. It nourishes the muscles and organs with oxygen. It dispels fatigue and anxiety. Brain cells have a high rate of metabolism, so the brain requires much more oxygen, relatively, than any other organ of the body. A lack of oxygen results in sluggishness, fatigue, confusion, disorientation and a loss of mental balance, concentration, memory and control of the emotions. A mastery of yoga breathing techniques is the best and most readily available tool for stress reduction. The common remedy for stress is to take a deep breath. Supplying the brain with sufficient oxygen is the greatest tool in stress management. Yogic breathing exercises help to keep the two sides of the brain in balance. As well as controlling opposite sides of the body, the two halves of the brain deal with different functions and different aspects of our lives. The right side of the brain is calming, intuitive, innerdirected, emotional, subjective and deals with simultaneous reasoning and spacial and nonverbal activities. While the left side of the brain is aggressive, logical, outerdirected, rational, objective and deals with sequential reasoning and mathematical and verbal activities. Proper breathing helps the two sides of the brain to work together. Pranayama deepens breathing which stretches the intercostal muscles, strengthens the respiratory system and aids conditions such as asthma. .....
Mental and Emotional Benefits
27. By exercising control over breathing, you can learn to control the energy within the body, and ultimately gain full control over the mind. In yogic breathing exercises, the breath is seen as the important link between our physical and mental aspects. Pranayama cleanses and strengthens the physical body, but its most important benefit is for the mind. Proper breathing soothes the nervous system; calms, steadies, and clears the mind; improves concentration, focuses attention, and increases the ability to deal with complex situations without suffering from stress. In addition, proper breathing calms the emotions, increases emotional stability, helps with emotional control and equilibrium, reduces craving and desire, combats depression, helps in the relief of grief and sadness, puts you in touch with your inner self and gives you poise and serenity. .....
Abdominal Breathing
28. Sit comfortably in a crosslegged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you can place one hand on the abdomen to feel it rising and falling. Relax your mind and body. Inhale slowly and deeply through the nose, feeling your abdomen expand and rise while keeping the chest still. As you exhale, feel the abdomen sink down. Expand the abdomen on the inhale and contract the abdomen on the exhale. Practice this exercise for ten breaths (one inhalation and one exhalation equals one breath.)Benefit: Breathing slowly and deeply brings air to the lowest part of your lungs and exercises your diaphragm which can greatly enhance breathing capacity. It relaxes mind and body, massages internal organs, calms emotions and induces restful sleep. .....
Rib Cage Breathing
29. Sit comfortably in a crosslegged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you can place the hands on the sides of the ribs to feel them expanding and contracting. Gently contract the abdomen. Inhale slowly through the nose into your rib cage. Do not pull the breath deep into your lungs, but keep it focused between your ribs. Feel the ribs expand outward and the chest open as you breathe in. As you exhale, feel the ribs contract inward. Repeat five times.Benefit: Relaxes the mind and body and strengthens the lungs. .....
Complete Breathing
30. Sit comfortably in a crosslegged position on the floor or lie flat on your back in the Corpse pose. Place a cushion under the buttocks if you need more support when sitting on the floor. Hands may be relaxed by the sides or you may place one hand on the abdomen and the other on the rib cage to check that you are breathing correctly. Inhaling slowly through the nose, feel the abdomen expand first, then the rib cage, and finally feel the air filling the upper chest. Your abdomen will automatically be drawn in as the ribs move out and chest expands. Slowly exhale, emptying the lungs from top to bottom. Your shoulders and head should stay essentially in the same position throughout; dont raise your shoulders on the inhale or slouch forward on the exhalation. Your inhalation and exhalation should be about the same length of time. Do not hold your breath either at the top or the bottom of the breath but make the transition smooth. Inhalation is done from the bottom up and exhalation from the top down. Repeat five times. Benefit: This is the technique you will probably use most often to combat the tensions and stress in your life. You can use it anywhere, anytime to calm your mind and help quiet physical responses to stress rapid heartbeat and breathing, and tense muscles. Use this technique to center yourself before your meditation and before asana practice to make them even more effective. .....
Alternate Nostril Breathing
31. Sit comfortably in a crosslegged position on the floor or on your knees in Thunderbolt position. Keep your spine and neck straight, but not tense. Do not lean forward. Place a cushion under the buttocks or the knees if you need more support. Rest the left hand on your left knee. Extend the thumb, ring finger and little finger of your right hand and fold down your other two fingers into your palm. Start by closing your right nostril with your thumb and inhale slowly and deeply through the left nostril for a count of 8. Then press the ring and pinky fingers against the left side of the nose, sealing the left nostril closed while keeping the thumb against the right nostril, and hold for a count of 8. Lift the thumb from the right side of the nose, opening the right nostril. Exhale slowly and fully through the right nostril for a count of 8. Inhale slowly and deeply through the right nostril, still holding the left nostril shut for a count of 8. Cover the right nostril with the thumb and hold for a count of 8. Release the left nostril and exhale through the left nostril for a count of 8. Repeat sequence five times.Benefit: Calms and balances the mind and body, aids relaxation, improves concentration, strengthens respiration. .....
Ujjayi Breath
32. Sit crosslegged on the floor or on your knees in Thunderbolt position. Keep your torso straight and do not lean forward. Place a cushion under the buttocks or the knees if you need more support. Inhale slowly, keeping the mouth closed and partially closing, or contracting, the back of your throat to slow down the breath. Hold for a few seconds. Exhale, again partially closing or contracting at the back of the throat to slow down the breath. This breath will make a hoarse hisslike sound like steam being released from a radiator. Repeat five times. As you get better at this, try to exhale for longer than you inhale. Benefit: Increases lung capacity, opens the chest, relaxes the nervous system, increases oxygen in the blood, reduces phlegm and strengthens the immune system. .....
What is yoga
33. Often associated with Hinduism, yoga actually is older. It is the oldest physical discipline in existence. The exact origins of yoga are unknown, but it is thought to be at least five thousand years old. The earliest evidence of yoga can be traced back to about 3000 B.C. The original purpose of the postures and breathing exercises was to bring stability and relaxation so practitioners could prepare for the rigors of meditation, sitting still and alert for long periods of time. The word yoga has its roots in the Sanskrit language and means to merge, join or unite. Yoga is a form of exercise based on the belief that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in steady poses, or asanas, yoga creates harmony. Yoga is a means of balancing and harmonizing the body, mind and emotions and is a tool that allows us to withdraw from the chaos of the world and find a quiet space within. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, vibrant and balanced approach to living. Modern scholars have defined yoga as the classical Indian science that concerns itself with the search for the soul and the union between the individual, whose existence is finite, and the Divine, which is infinite. Yoga is one of the original concepts which today would be labeled as holistic. That means that the body is related to the breath; both are related to the brain; in turn this links with the mind, which is a part of consciousness. The essence of yoga is to be in the drivers seat of life. Control is a key aspect of yoga: control of the body, breath and mind. The secret of yoga practice lies in a simple but important word: balance. In every area of our life, yoga represents balanced moderation. .....
What is Hatha Yoga
34. The system of yoga used most often in the West is called Hatha yoga. The word Hatha is a composite of Ha, which means sun and Tha which means moon. Yoga is the union between them, suggesting that the healthy joining of opposites in this case, the mind and body leads to strength, vitality and peace of mind. Hatha yoga is the physical aspect of the practice of yoga. Hatha yoga emphasizes asanas (practice of postures), pranayama (breathing techniques) and dhyana (meditation). It aims to balance different energy flows within the human body. As a form of exercise, hatha yoga consists of asanas or postures that embody controlled movement, concentration, flexibility, and conscious breathing. About half of the nearly 200 asanas are practiced widely in the West. The postures range from the basic to the complex, from the easily accomplished to the very challenging. While the movements tend to be slow and controlled, they provide an invigorating workout for the mind and body, including the internal organs. Yoga exercises are designed to ease tense muscles, to tone up the internal organs, and to improve the flexibility of the bodys joints and ligaments. The aim of proper yoga exercise is to improve suppleness and strength. Each posture is performed slowly in fluid movements. Violent movements are avoided; they produce a buildup of lactic acid, causing fatigue. Hatha yoga is a complete fitness program and will release endorphins in the brain as well as any regular exercise program. Yoga postures stretch, extend, and flex the spine, while exercising muscles and joints, keeping the body strong and supple. When done in conjunction with breathing techniques, hatha yoga postures stimulate circulation, digestion and the nervous and endocrine systems. As a workout, yoga can be intense, easy, or somewhere in between. It can be practiced by anyone, regardless of age, to achieve a more limber body, increased physical coordination, better posture, and improved flexibility without incurring the potentially negative effects associated with highimpact forms of exercise. Hatha yoga remains different from newer or more modern types of exercise. It does not aim to raise the heart rate (although variations such as Ashtanga, Power Yoga, or the flow series taught by Bikram Choudhury may) or work on specific muscle groups. Overall, the postures release stiffness and tension, help to reestablish the inner balance of the spine, renew energy and restore health. Some postures provide the added benefit of being weightbearing which helps sustain bone mass (very important for women). Relaxation and breathing exercises produce stability and reduce stress and put you in touch with your inner strength. In addition, regular practice of hatha yoga can promote graceful aging. Whether you are learning yoga singly or in a group, it is a good idea to be supervised by a qualified teacher. A teacher will demonstrate how to ease your body gently into and out of the yoga postures. He or she will ensure that you do not strain your limbs and will help you align your body in the asanas. According to a recent Roper poll, six million Americans now practice hatha yoga. Furthermore, yogas visibility and viability as an effective exercise program has been increased by the endorsements of celebrities such as Jane Fonda, Demi Moore, Woody Harrelson, Sting, Madonna, Michelle Pfeiffer, Michael Keaton, Kareem Abdul Jabar and Evander Holyfield.

Yoga also is increasingly embraced by the medical community. Popular health practitioners who possess mainstream medical credentials and are open to alternative practices include Andrew Weil, M.D., Dean Ornish, M.D., Joan Borysenko, M.D., and Jon KabatZinn, Ph.D. Such practitioners have long encouraged patients and clients to take up yoga. Yoga is also an integral part of many stress management programs endorsed and paid for by HMOs and insurance companies. In fact, CedarsSinai Medical Centers Preventive and Rehabilitative Cardiac Center includes gentle yoga postures and breathing techniques to aid the recovery of patients with heart disease.

Yoga asanas can be practiced by young and old alike. While there is no one who should be excluded, you should check with your doctor before you begin a course if you suffer from a medical condition or have any doubts. If you have any concerns about your health or fitness, consult your physician, qualified health practitioner or yoga teacher before undertaking a yoga practice, especially with these specific health problems: high blood pressure, heart disease, arthritis, back or neck injury or recent surgery. .....

Is Yoga a Religion
35. Yoga does not meet the traditional definitions of a religion. Rather than broadcasting a philosophy or doctrine of its own, hatha yoga is a physical and psychological discipline that combines the learning and practice of asanas, pramayama, and meditation. Because of its roots in Eastern religion and mythology, hatha yoga has often been associated with the Hindu religion. While both Hinduism and yoga have their roots in India, yoga is an independent tradition. Its separate physical and psychological processes have no connection with religious beliefs. Additionally, dedicated hatha yoga practice has been found to enhance the religious practice or beliefs of practitioners, whatever their current beliefs. While yoga is not a religion, there are, however, a set of ethics associated with it which complements the practice of hatha yoga. This set of yoga ethic principles include five yamas which are: nonviolence; truthfulness; nonstealing; chastity; and nongreed. Also there are five niyamas which are: purity; contentment; selfdiscipline; selfstudy; and centering on the Divine. .....
Most Respected Countries in the world
Finland. Another Nordic country, Finland performs exceedingly well in all three major categories. Perhaps the only downside for most people is the cold. .....
Benefits of Turnips
Strengthens the Immune System. Turnip root plays an important role in the proper functioning of the bodys immune system. The betacarotene content in turnips helps the body in producing healthy membranes. Turnip greens indeed are the storehouse of many vital nutrients; contain cert .....
Global Dial Code
Macedonia FYROM. Exit Country Code + 389 + The Number The Macedonia, FYROM country code is 389. The nationality of Macedonia, FYROM is Macedonians.The capital of Macedonia, FYROM is SkopjeLargest Cities in Macedonia, FYROM by population: Skopje, Kumanovo, Bitola, Pr .....
Healthy Summer Drinks
Vietnamese Iced Coffee. Pour 3 tablespoons sweetened condensed milk over ice; stir in 1 cup cooled strong coffee. .....
Science Experiments Ideas
Mysterious circles. Push a length of copper wire through a piece of cardboard laid horizontally and connect the ends of the wire to a battery. Scatter iron filings on to the cardboard and tap it lightly with your finger. The iron filings form circles round the wire.If a .....
Extreme Guinness World Records
Most beer steins carried over 40 meters female. The most beer steins carried over 40 meters (131 feet, 3 inches) by a female is 19. This was achieved by Anita Schwarz in Mesenich, Germany, on Nov. 9, 2008, in celebration of Guinness World Records Day. .....
Exam Tips
Take a moment and breathe. Being in an exam room is a high stress environment. All of the work your teen has put in leading up to it depends on the next few hours, and theres usually a huge time pressure. This pressure cooker environment can play funny tricks on your mind. Abo .....
Benefits of Cinnamon
Beats heart disease and atherosclerosis. Cinnamon is great for the heart. Since the fibre and calcium and help transport bile salts outside the body, the body produces more bile salts for other bodily functions by breaking down cholesterol. .....
Extreme Guinness World Records
Worlds smallest man woman with the worlds longest legs. He Pingping from Mongolia, the world s smallest man (74.61 centimeters; 29.3 inches) stands between the legs of Svetlana Pankratova from Russia, the woman with the world s longest legs. Pankratova s legs are officially 51.9 inches long nearly 4 feet .....
Healthy Summer Drinks
Derby Martini. Shake 1 1/2 ounces bourbon, 1/4 ounce Lillet, 1/2 ounce cherry brandy, 1 teaspoon lemon juice, a dash of bitters and ice in a shaker; strain into a martini glass. .....
Bodyweight Exercises
Arm Circles. Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise. .....
Benefits of Kumquat fruit
Carbohydrate and Protein Content. Carbohydrates, which are macronutrients, act as energy producers in the body, which makes them important to consume in large amounts. A 100 gram serving of kumquats contains about 16 grams of carbs. Protein is another important macronutrient that the .....
Benefits of Durian
Ageing. Durian fruit contains good amount of antioxidants which protects skin from free radicals. Ageing is a slow process that starts with increase with age. But, free radicals have stimulated this ageing process atearly age. Antioxidants neutralize these f .....
Fitness Tips
Dont DIET Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan. .....
Social Media Networking Sites
Habbo. The Habbo online community is inhabited by pixelated, cartoon character alter egos. You can meet others in public rooms (nightclubs, restaurants, shops) and create private rooms for selected friends. Habbo employees heavily moderate the site, caterin .....
Romantic Valentines Date Ideas
Suite Retreat Date Kit. For a special evening, book a romantic hotel room and dont forget to bring along our adorable Suite Retreat Date Basket. It includes everything you will need to for a romantic Valentines evening for two. .....
Ideas to Improve your Life
Spend more time with people who enable you. Hang out with people who you compatible with, like minded people, people who are positive, successful, strong achievers and positive for your growth. You are after all the average of the 5 people you spend the most time with. .....
Most Difficult Languages to learn in the world
Afrikaans. A West Germanic language, Afrikaans is spoken by the natives of Namibia and South Africa, as well as Zimbabwe and Botswana. It is considered an offshoot of different Dutch dialects and thus a daughter language of Dutch. .....
Tips to get ready for Graduation
Do not Forget About Your Friends. The last few weeks of school are extremely hectic. Finals are wrapping up, people are packing to go home and you are trying to enjoy the last few weeks of college life. Before all of this craziness begins, start gathering the contact information of .....
Fitness Tips
Find a healthy substitute for your most tempting food. I love ice cream, but most of the time I will substitute it with Greek yogurt sweetened with a little raw honey and I add berries and dark chocolate chips or walnuts. .....
Top Cricket Stadiums in the world
Feroz Shah Kotla. Location Delhi, India Capacity 40,000 Built 1883 Teams Delhi, Delhi Daredevils, India Atmosphere Famed for its cauldron like, partisan Atmosphere, playing at the Feroz is a huge test of nerve for opposing players. History Delhi fans have see .....
Benefits of Dill Seeds
How to Enjoy. Combine dill weed with plain yogurt and chopped cucumber for a delicious cooling dip. You can Use dill when cooking fish especially salmon and trout as the flavors complement one another very well. .....
Benefits of Oranges
Oranges for Weight Loss. Fibers in the white layer of an orange can suppress hunger for as much as 4 hours after consuming. Research shows that individuals who eat fruit like oranges have a tendency to eat less at subsequent meals in comparison to those who consume snacks li .....
Best Valentines Day Projects
Great and Fun Subway Art. You need not spend a lot to make your Valentines Day special. If you have the time and will to make the day special for your dear one there are a lot of ideas you can use. You can create a subway art which could be great fun. You can find a lot of tu .....
Mumbai City
Mahalaxmi Racecourse. The Mahalaxmi Racecourse is a horse racing track in Mahalaxmi neighbourhood, of Mumbai.The track is oval shaped with 2,400 metres (7,900 ft) straight chute, spread over approximately 225 acres (0.91 km2 0.352 sq mi) of open land in the heart of Mumba .....
Benefits of Tomatoes
Carotenoids found in tomatoes. Tomato peels contribute a high concentration of the carotenoids found in tomatoes. The amount of carotenoids absorbed by human intestinal cells was much greater with tomato paste enriched with tomato peels compared to tomato paste without peels, acco .....
Rules to play Finswimming
Breaststroke. An illegal kick such as flutter freestyle, dolphin butterfly, or scissors side stroke; not on the breast; alternating movements of the arms; taking two arm strokes or two leg kicks while the head is under water; touching with only one hand at the tur .....
Most Photogenic and breathtaking places in the world
Cinque Terre Rio Maggiore Italy. The Cinque Terre is a rugged portion of coast on the Italian Riviera. It is in the Liguria region of Italy, to the west of the city of La Spezia. "The Five Lands" comprises five villages: Monterosso al Mare, Vernazza, Corniglia, Manarola, and Riomagg .....
The Most Romantic Train Journeys
Golden Eagle Trans Siberian Express from Moscow to Vladivostok Russia. This journey of a lifetime takes you from Moscow to Vladivostok, passing through the Ural mountains, past Lake Baikal (the world s largest freshwater lake) and on to Vladivostok, close to Russia s borders with China and North Korea. The Golden Eagle .....
Breathtaking Arabic Mehndi Designs
Designs 30. This design has the bridal touch to it. It incorporates very delicate designs and minute art work to give it a unique touch. The Style is different because it is a mix of Indian as well as Arabic mehendi patterns and some gaps are also left in this d .....
Gifts Your Favorite Coffee
Vacuum coffee saver. True coffee lovers know that keeping your beans fresh is an important element when it comes to having your coffee turn out just right. With this cool coffee saver by Vacu Vin, keeping your coffee fresh will be easy and fun. .....
Precautions while using Skype
Position yourself correctly. Dont sit as close to the computer as you normally would. Instead, sit a bit farther back so that your face and upper shoulders are framed in the shot. Additionally, place the computer slightly higher than you normally do, so that its capturing you fa .....
Valentines Day Cake Ideas
Hearts Treasure Cake. Candy clay is a pliable, fondant like icing you can use to make flowers instead of using royal icing. Our Hearts Treasure Cake, topped by a monogrammed candy plaque, is decorated with candy clay roses and mini flowers you make ahead of time. .....
Weird Animals
Red Panda. The Red Panda, Ailurus fulgens (shining cat, from a Latinized form of the Greek, ailouros, cat, and the participial form of the Latin fulgere, to shine) is a mostly herbivorous mammal, slightly larger than a domestic cat (55 cm long). The Red Panda h .....
Most Beautiful Valleys In The World
Araku Valley Andhra Pardesh. Thevalleysof south India is located near the Visakhapatnamdistrict, The hill station got an amazing nature beauty with rich landscape, coated with lush green forests and famouscoffee plantations. The amazing valley also host araku andborra caves,spar .....
Football Players
Andrea Pirlo. Position : Midfielder Country : ItalyEven after being around for years, Pirlo still has his golden touch. A playaker like Xavi, Pirlo has been known to make changes within seconds to the game. This uniquie feature has made him instrumental in winnin .....
How to Remove Dark Circles Tips
Orange lentils. Soak 3 teaspoon of masoor dal overnight.Make a smooth paste of it the next day.Add 1 teaspoon of tomato paste and lemon juice.Then add a pinch of turmeric and mix well.Apply this under your eye and let it dry.Wash it off with cool water. .....
Rules to play Canoeing
Playing area. The playing area shall be rectangular, and have a length of 35 metres and a width of 23 metres. The ImmediateSurround of the playing area shall be an unobstructed area of water, with where possible a minimum width of 1 metre outside all boundaries. T .....
Fish Aquarium
Neon Tetra. Neon Tetras are very similar to Cardinal Tetras but have been available to hobbyists for a good while longer. Perhaps the most popular of all aquarium fish, Neon Tetras grow to a little over an inch in length. Living Environment : They should be ke .....
Rules to play Aquatics
Lap lanes. Lap lanes are only to be used for continuous swimming or water exercise. Kickboards are for lap swimming and instructional use only. Diving is not permitted anywhere in pool. Swimmers should circle swim if there are more than two lap swimmers sha .....
Forever Young Naturally Eating
Natural Nutrition Eating poultry. Chicken is a good source of selenium, involved in DNA repair and cancer protection; niacin, which helps protect brain function as we age; and vitamin B6 for energy and healthy heart and blood vessels. Choose free-range chicken fed an organic diet. To .....
Weird cars in the world
Lady s Shoe Car. Most of us have very usual cars maybe an old VW, or a red fancy Ferrari. Our roads are full of those, but they rarely catch our attention. While VW can mean, that you have some financial problems, Ferrari shows that you are a rich lucky bastard. Bu .....
Weird Vegetables
Sunchoke. The sunchoke is sometimes called the Jerusalem artichoke though it has no specific relation to Jerusalem or even that part of the world. In fact, the sunchoke is native to North America, so it s a local exotic vegetable. It can be used as a low s .....
Worlds Biggest Islands
Ireland. Ireland is an island in the North Atlantic separated from Great Britain to its east by the North Channel, the Irish Sea, and St Georges Channel. .....
Rules to play Dominoes
Types of Domino Games. Nearly all of the most popular domino games fit into one of four categories. The four categories are bidding games, blocking games, scoring games, and round games. Bidding Games Bidding games are card like games, played by two to four players. In the .....
Things You Didnt Know About Steve Jobs
Produced Toy Story. As a result of his partnership with Disney, Steve lit the spark that led to movies like Finding Nemo, The Incredibles, and WALLE. For almost 15 years he dominated the animation industry but Toy Story was a more personal endeavor as he was Executive P .....
Modi Ministry
Jitendra Singh. Science and Technology Earth Sciences Prime Minister Office Personnel, Public Grievances & Pensions Department of Atomic Energy, Department of SpaceJitendra Singh (born 12 June 1971) is the former Minister of State for Youth Affairs and Sports (Indep .....
Terrifying Demons That Wont Let You Sleep At Night
Babi Ngepet. This weird demon with an even weirder appearance comes from Indonesia and is, according to Javanese religion, a swine demon that looks like (what else) a wild pig. According to the local theological beliefs, the demon is associated with people who pr .....
Benefits of Pumpkins
Eyesight and vision. Beta carotene, lutein and zeaxanthin are some of the finest nourishment that help keep the optic system in tip top condition, with special protection against astigmatism, macular degeneration and cataracts. It is also an excellent source of many natu .....
Cartoons Characters That You Wish Were Real
Roger 101 Dalmatians. This isnt the first time Ive included Roger in a list of crushes (should I be embarrassed about that?). That accent! That sweater vest! Roger, in my humble opinion, would be that guy you pass by without thinking much, but absolutely rocks your goddam .....
What to Eat in Delhi
Kulfi faluda. This popular dessert pairs kulfi Indias dense and creamy milkbased (eggless) ice cream with faluda or clear vermicelli noodles usually dipped in rose water. Like its distant cousin rabri faluda it seems an odd combo to foreign eyes but it somehow wor .....
Ranking The Best Fighters In The World
Cornelius Bundrage. IBF Junior Middleweight Titleholder 30 4 (18) Last Year s Ranking: Unranked Status Report: Laugh all you want, but this fact remains: We put Cory Spinks at 48 last year. And in August, K9, if you can stand it, blew him out of the ring (KO 5). We do .....
Rules to play Triathlon
Official Race Results. Final results will reflect all decisions made by the Head Referee and the Protest Committee. Results are subject to review by the Head Referee at or after the event. Any changes made by the Head Referee shall be reported to the competitor, the Race .....
Salaries of WWE Superstars
Ryback Dollar 665000. Boy is Ryback ever a Vince McMahon guy. McMahon has an infamous bias towards the big men where wrestling ability clearly comes second. CM Punk recently outed Ryback for hurting him in the ring on multiple occasions. Although Ryback does a great job o .....
Most Amazing Botanical Gardens
Hunter Valley Gardens. For a lush, beautiful garden with storybook appeal, you need only travel down under to Pokolbin, Australia to the Hunter Valley Gardens. Broken down into ten distinctly styled gardens that range from the Indian Mosaic Garden to the Formal Garden, thi .....
Benefits of Grapefruits
Constipation. A glass full of freshly squeezed grapefruit juice in the morning is a great remedy tocontrol constipation. The juice stimulates the colon and other parts of the body relating to the digestive system. This is due to the stimulating effect of fiber on .....
Benefits of Bitter Gourd
How to Buy Bitter Gourd. Select bitter gourds that are unripe and fir as the ripened ones are extremely very bitter. Young and immature bitter gourds can be used for cooking due to their bright green skin, white flesh and small and tender seeds. Avoid buying bitter gourds th .....
Queen Victoria
A Scheming Pair. When newly widowed, Victorias mother had turned for advice to John Conroy, a colleague of her late husband. In the years following the dukes death, the selfserving Conroy convinced the duchess that she should have herself declared Victorias regent (a .....
Benefits of Radish
Summary. Radishes are a favorite vegetable all over the planet. They contain significant amounts of vitamin C and several other vitamins and minerals, and a few notsofamiliar phytochemicals such as indoles, which detoxify, and the powerful antioxidant flavono .....
Homeopathy
RHUS VEN. Rhus venenata syn. R. vernixPoison sumac, poison elder.Key Uses:Flaking, itching skin, possibly with patches of thickening or hardening, and a tendency for the skin to crackOrigin : Found throughout North America, from Canada to the Gulf of Mexico.B .....
Greatest Fashion Models
Milla Jovovich. Milla Jovovich was born in 1975 in Kiev, then the Soviet Union, and managed to conquer the Western fashion world with more than one hundred major magazine covers under her belt. In 2002 she gained the respect of every video gamer and sci fi geek when .....
Bill Gates
Synopsis. Born on October 28, 1955, in Seattle, Washington, famed entrepreneur Bill Gates began to show an interest in computer programming at age 13. Through technological innovation, keen business strategy and aggressive business tactics, he and partner Paul .....
Extreme Guinness World Records
Heaviest jicama yam bean. The heaviest Jicama weighs 21 kilograms (46 pounds, 4.8 ounces) and was grown by Leo Sutisna in Bandung, West Java, Indonesia. .....
Tips to Decorate your BedRoom
His and Hers. Your nightstands do not have to match. If you prefer a feminine style and your partner likes a more masculine look, choose different ones. Why should only one person love the master bedroom. .....
Most Beautiful Christian College and University Campuses in the World
Whitworth University Spokane Washington. The campus of Whitworth University is set in the beautiful Pacific Northwest. The university is centrally located in Spokane, Washington s University District with its many lakes, rivers and waterfront features. There are several on and off trail hi .....
Chourishi Systems