Physical Benefits and Advantages for Men

Most men workout to build muscles and pump iron but this is only effective for the areas being worked. Traditional exercise routines are split into categories of appropriate size, weight, and which muscles will be worked. For instance, a buff and muscular man will certainly be able to lift heavier weights than one half his size. But within the context of yoga, both men would have equal playing field to learn and improve. More athletes are incorporating this relaxing form of fitness into their routine to help recover from strenuous sports activity. Yoga for men doesn’t mean that it replaces other types of workouts. In fact, practicing yoga has proven effective to relieve sore muscles, decrease stiffness, flush away unnecessary acids, and restore energy to the body. A great physical advantage of yoga for men is that specific poses can stimulate sexuality and enhance performance. By renewing oxygen and blood levels to the sex organ, sexual energy is uplifted and restored. Yoga also helps with improving flexibility and helps to boost cardiovascular activity as well as stamina. The most common misconception about yoga is that it is not intense. A type of yoga called Bikram, is designed for men or women and adds heat to the routine in order to flush out toxins in the system and rejuvenate the immune system. Even men who are accustomed to doing strenuous workout routines will have a lot to benefit from “hot yoga.”

Relaxation and Other Mental Benefits

There certainly are many physical benefits of yoga for men but in addition to that, there are various mental factors that improve as well. Mainly, this ancient practice is built on the philosophy that mind and body are one. This is likely the reason why women are often associated with this form of fitness and men with active and dynamic sports. Ironically, for many centuries, yoga has inspired and benefited many wise men by channeling anger properly. The main focus of yoga is to help clear the mind of daily stresses and pressures. It can also have positive results with concentration and overall focus at work, home, or while playing other sports. The philosophies of yoga not only improve the ability to focus but infuse the strengths of the physical, emotional, and mental factors into one. Many men may also be surprised to discover the great energy surrounding the yoga community. Since serenity is the center of this ancient form of fitness, individuals are calmer and easier to communicate with. A typical gym setting is usually a meeting ground for comparing muscles and inflating egos. Yoga offers a more relaxed and supportive energy for men who often play rough sports, have high stress levels, or simply want to maintain good health.

Expectations and Evolutions

Most men may be skeptical about yoga because there is little awareness and expectations for so many benefits. A majority may not associate spiritual health with physical aspects and see no contributions. The beauty of yoga is that it offers a plethora of positions that range from relaxing to vigorous. For example, Vinyasa yoga is a more aggressive variety but can do wonders for improving cardiac health and maintaining a healthy blood pressure level. Aside from positions that build strength and endurance, breathing techniques called pranayama help to balance brain activity and drastically reduce anxiety levels from daily pressures. Not many would expect it but even psychiatric problems like depression can be alleviated by practicing yoga. The ultimate proof of yoga’s effects is how it is becoming more popular worldwide. From everyday people to successful male athletes and celebrities, more are practicing yoga. Especially for professional sports players, the rejuvenation and serenity offered by yoga can help to reduce stress and allow for better performance during the next game. Aside from eliminating strain from intense sports, yoga can also maintain a healthy balance of sympathetic and parasympathetic systems. From the time this form of therapy and fitness was created thousands of years ago until present day; yoga has exceeded the expectations of many.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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Effects of Yoga after Pregnancy

Yoga addresses physical, mental, and emotional health, and that’s why it is one of the best forms of exercise for new mothers. Yoga is gentle in that it doesn’t require fast, jarring movements like other exercise programs, and it can be adapted to people of any age, and any stage of physical fitness. A new mother whose body is still recovering from pregnancy and childbirth benefits greatly from the calm and nurturing environment of the yoga class. Having a brand new baby can be mentally and emotionally exhausting, and the breathing and meditation techniques used in yoga classes improve mental resilience and can be used at any time when stress seems to get out of control. Yoga’s effects on the body are also noteworthy. It not only improves the flexibility of the body, but also strengthens muscles, many of which may have relaxed or atrophied during latter stages of pregnancy. Many poses specifically improve the strength of the pelvic floor muscles, which are severely taxed during pregnancy and childbirth. Becoming attuned to a post-pregnancy body makes the new mother aware of what her strengths and weaknesses are, and helps empower her for this new and exciting stage of life. As yoga helps a new mother regain her figure, it also helps her have the emotional tools to gain confidence in her role as a mother. Yoga is not about competitiveness or trying to be “the best” at something, and that makes yoga classes a peaceful, supportive environment in which the new mother may regain her strength and fitness.

Bikram Yoga after Pregnancy

Once a new mother has been cleared by her physician to engage in physical activities again, she may want to try Bikram yoga as a way to get back into shape after childbirth. Bikram yoga takes place in a studio heated to 95 to 100 degrees Fahrenheit. The heat helps the muscles regain flexibility, and it also causes the student to perspire heavily. For this reason, it is vital that Bikram yoga participants remain well hydrated before, during, and after class. This is particularly true for nursing mothers, who must ensure they take in enough water. Even with proper hydration, however, new mothers may find that they lose weight quicker, as the body gets rid of excess water weight and bloating. Bikram yoga is one of the more intensive yoga workouts, so if a new mother is unfamiliar with yoga, she may want to spend time participating in gentler forms of yoga before stepping up to the demands of Bikram yoga. Once a woman feels ready to do the hard work of regaining her strength and shape, however, Bikram yoga is an excellent choice. Those who are put off by the thought of exercising in the heated conditions Bikram yoga uses may want to try another intense form of yoga, such as Power yoga or Ashtang yoga.

Tips for Getting Back into Shape after Pregnancy

New mothers who are anxious about leaving their newborn while they exercise may be able to find yoga classes specifically designed for new mothers, where they can actually bring their babies with them to class. Many new mothers find these classes to be very supportive and encouraging. Regardless of the type of yoga class a new mother chooses, she will have the best results attending at least two to three times per week. This will allow her to improve fitness and lose excess weight in a healthy manner, without overtaxing her body. Many yoga poses can be adapted for use at home, so that when the new mom finds a few minutes of precious free time, she can use them to relax and rejuvenate. Mothers who practices yoga before giving birth should not be discouraged if they cannot immediately undertake the poses and exercises they were doing before having a baby. Childbirth has major effects on the body, and it takes time for the postpartum body to regain all its abilities. By doing the best she can, a new mother will gradually improve her fitness and will eventually find herself to be physically fit once again. The human body is capable of amazing things, and nobody knows this better than a woman who has brought a new life into the world!

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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But, the good news is that stress can be managed. No, we can’t instantly remove stressors like work deadlines, debt, health concerns, family crises, etc. from our lives. But, we can do a better job of coping with them. This was an important lesson for me, as I have a tendency to be a little high-strung— it’s the over-achiever in me. If not armed with strong skills and tools to manage stress, I would be a pacing, teeth-grinding, nail-biting super grump.

So, this April (and beyond), let’s stress less. Don’t worry— you don’t have to add a 60-minute meditation or 90-minute yoga class to your already over-scheduled life. Instead, the next time stress strikes, just try out a few of these simple strategies to help ease your tension and get you back on track to your best:

1.  Yoga breathing is known to be an extremely powerful detoxifier, energizer and stress reducer. It’s essentially deep breathing. I do it for a few minutes at a time in the morning before I get out of bed, during the early afternoon slump and whenever I feel a little stress or irritation coming on (e.g. driving in tons of traffic, on the phone with a difficult client). There is no need to sit in a yoga pose or lay down to perform it, although the more comfortable you are the better. While there are several varieties of yogic breaths, here is a simple description of how one is done:

• Breathe in deeply and slowly through your nose, filling up your abdomen with air. (Yes, push out your stomach.)

• Continue the inward breath, next focusing on filling your chest.

• The inward breath is complete when the abdomen is extended, the rib cage is expanded and you cannot inhale any further.

• Exhale slowly though your nose, fully releasing the air— first from your chest and then from the abdomen.

• The breath ends with your abdomen being drawn inward as far as you can and your lungs feeling emptied.

• Repeat. (The breath should feel comfortable; however, expect the first few breaths to feel a little forced until you get a good, steady rhythm).

Try out the yoga breathing for a few minutes twice a day. It will refresh you and create a sense of calm and focus.

2.  Sweat It Out. I know that you’re committed to regularly working out, but I also know that stress can cause us to neglect training. Don’t let it! Research has shown that exercise helps to diminish anxiety levels. So, lean on exercise as support when you are going through stressful times.

3.  Positive Distractions. Positive distractions help you to achieve a calmer, more productive mindset by disrupting stressful thinking with an activity that you love. From experience, when stress has you at a boiling point, it’s often difficult to think of anything you love. So prepare yourself by making a list of 20 things that you can indulge in when stress gets to you.  A few of my favorite distractions are reading a few pages from a great book or blog, writing, hanging out with my pups, calling a loved one or organizing something (yeah, I’m one of those people). One of my friends likes to light a candle, eat a slice of mango and drink a cup of green tea. There are endless possibilities. Have some fun creating the list.

4.  Focus Outward. Sometimes the best way to cope with our own problems is to focus on someone else’s. No, it doesn’t make our problems disappear, but it allows us to get out of our own heads and garner some perspective. If I find myself feeling tense with stress, I reach out to someone who I know needs help or a little boost rather than continuing to allow my worries to fester. A simple call, cubicle visit or a few hours volunteering can go a long way for the person in need and for your mindset. That said, it’s easy to get so caught up in helping others that you neglect yourself completely, which will ultimately create more stress. So, make sure to strike a balance between helping others and taking care of you.

While these strategies will help you ease tension and re-establish a positive and productive mindset, I have found that the key to long-term stress management is all about having a present-focused mindset. To do so, we must stop worrying about things we cannot control, past failures and future uncertainties and invest our energy into what we can do NOW to positively affect our lives. If we do so, stress starts to melt away and all that remains is a series of obstacles to overcome— one thought…one choice…one step at a time. So, refuse to allow stress to take root and keep you from your best. Grab hold of the present, smash through those obstacles and make greatness happen. Win the day!

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Effects of Breathing on the Body

Breathing is how the body provides oxygen to all systems and bodily tissues. When a person inhales, the bloodstream is oxygenated. When they exhale, carbon dioxide is expelled from the body. Exactly how a person breathes strongly influences how the body functions and how it feels. In stressful situations, people tend to breathe quicker and take shallower breaths. The result is often a feeling of fatigue, causing a person to slump, which contributes to further shallow breathing. This only increases the feeling of stress in the body. By learning to breathe deeply, with the body held erect and diaphragm expanding, a person learns to provide all bodily systems with sufficient levels of oxygen so that energy and mental clarity are maintained. Good breathing ensures that the body’s organs have the oxygen they need to function properly. Circulation improves, digestion takes place more efficiently, and the body takes better advantage of the nutrients taken in from foods. Muscles have the oxygenation necessary to do their work better, and the brain is able to remain clear and calm, even under stress. Yoga breathing, whether used in a yoga class or elsewhere, imparts a sense of peaceful competence that carries over into the activities of daily life.

Effects of Breathing on the Mind

Most people think of breathing as mostly benefiting the lungs, but without good oxygen intake the brain, which controls all bodily functions, cannot function optimally. When a person feels stressed or overwhelmed, one of the quickest ways to address those feelings is to practice yoga breathing. Concentrating on inhaling and allowing the lungs to expand fully brings a nearly instantaneous improvement in feelings of alertness. Concentrating on exhaling helps a person learn to let go of negativity along with the carbon dioxide that is expelled from the body in the process. One reason yoga emphasizes breathing is that performing the various asans, or poses involved in yoga requires presence of mind in order to receive the maximum benefit from them. Sure, it is possible when performing yoga to “phone it in” and do the poses without mindfulness, but being present in mind and body helps the body respond to changes in position so that a person improves their strength and flexibility naturally, and without injury. Yoga classes, whether they are gentle, low impact classes, or more intensive yoga forms, always emphasize proper breathing at the outset. Breathing is how humans develop their life force. It follows that poor breathing leads to sub-optimal mental performance, and consequently to sub-optimal physical performance.

Breathing and Meditation

Breathing in yoga is not only about energizing or calming the mind and body. It is also the key to meditation, which is an integral part of yoga. Deep breathing helps a person enter a meditative state, where they can gain control over feelings of insecurity, anxiety, and stress. When these feelings are expelled, the mind opens up to more positive emotions. Meditative mantras and affirmations work naturally with the rhythm of breathing, with the words timed to coincide with inhalation and exhalation. Tension is expelled from the body, helping the body achieve the relaxed state where meditation can do its positive work. A relaxed body and mind help a person progress on their spiritual journey and leave behind negative responses to the stresses of everyday life. Awareness of the sensation of breathing is one of the first goals of meditation because it allows a person to clear their mind and open it up to positive energy. Just as the churning water of a lake in a storm stirs up sediment and sludge, a churning mind dredges up negativity and unhealthy thoughts. Learning to meditate is similar to watching a body of water calm after a storm, allowing dirt and sediment to gently sink to the bottom, clearing the water. Even if a person never progresses beyond basic yoga breathing, they will still benefit from the clarity of mind and sense of empowerment that result from proper breathing.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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Yoga and Breathing for the Athlete

Breathing is the most natural activity, yet improper breathing can hinder athletic performance. Many athletic competitions bring with them great pressure to perform and achieve, and people who feel that stress tend to breathe shallow, rapid breaths. However, this is not the best form of breathing. Yoga places special emphasis on breathing, with fuller, slower, more relaxed breathing. Not only does yogic breathing result in better oxygenation of the blood and improved circulation, it also encourages inner peace and relief from stress. An athlete under tremendous stress may not perform as well as an athlete who has learned to use breathing techniques to remain calm in a competitive environment. Yogic breathing is a valuable technique regardless of circumstance. By allowing the diaphragm to move properly and relaxing the abdominal muscles, a person instantly feels a calming sensation that is paradoxically energizing. By contrast, shallow, rapid breathing does not oxygenate the blood as well, and can lead to a feeling of tension and anxiety – two emotional states that are not conducive to good athletic performance. Yogic breathing can easily be incorporated into any sport, from football to swimming. Any top athlete will say that great performance is as much a product of the right mental attitude as physical prowess. Even the best athlete will not perform up to their personal best if they are in a state of duress. Breathing the way it is taught in yoga is one of the best ways to promote a healthy mental attitude in athletic competition.

Yoga for Core Strength and Flexibility

Yoga emphasizes the strength of the core muscle groups: the abdominal and back muscles as well as the pelvic muscles and gluteus muscles. A strong core results in better posture and confident body carriage in everyday life, whether behind a desk or on the playing field. There is no athletic performance that can’t be improved by having a strong body core, and this makes yoga the perfect choice as a cross training activity. Yoga, however, is not only about core strength. It is about flexibility too. Certain sports engage the same muscle groups repeatedly, strengthening some muscles while neglecting other muscles. Yoga is the perfect way to bring balance to all the body’s muscle groups. By improving whole-body flexibility, yoga prevents excessive muscle tightness and improves the range of motion of joints and muscles. Muscles that are both strong and flexible perform better. Improved flexibility is also a great method for reducing athletic injury. Muscles, tendons, and ligaments that are used to stretching are less likely to experience tears, which can sideline an athlete for long periods. When yoga is added to an athlete’s training rotation, their performance improves, and their likelihood of injury decreases.

Yoga for Recovery and Off-Season Training

Athletic injury happens even to athletes who are very careful and safety-oriented. Unfortunately, when an injury sidelines an athlete, their fitness level and skill can drop off quickly. Yoga, however, can be adapted so that it can be done even by people who have injuries. As the injured body part heals, the athlete can continue to work on strength and flexibility of the rest of the body without causing further injury. Once the injury heals, the athlete will not have to start over training from the beginning, because the rest of the body is still in good condition. A similar situation is training during a sport’s off-season. Perhaps the worst thing a seasonal athlete can do is stop training until the following season. Yoga makes for a terrific off-season exercise program. People usually think of yoga as mild and gentle, and it is, but there are forms of yoga that are quite demanding and that are excellent for improving or maintaining physical fitness. Power yoga, Ashtang yoga, Vinyasa yoga and Bikram yoga are demanding forms of yoga that are perfect for the person who wants an intense, comprehensive workout that minimizes injury risk. Yogic breathing, improved core strength, better whole-body flexibility, and reduction in injury risk are all great reasons why yoga makes the perfect activity to incorporate into a cross training regimen.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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How Iyengar Yoga Benefits the Body

Iyengar yoga is based on principles of Ashtanga yoga, with an emphasis on improving stamina, flexibility, concentration, and balance. Meditation is closely intertwined with the asanas (poses). Yama, the first principle, emphasizes abstinence from violence, which helps the body resist cravings and materialistic desires. The second principle, Niyama, emphasizes cleansing the body and mind of stress caused by unfulfilled desires. The third principle is based on the asanas, which help the body improve strength and flexibility and combat physical malaise. The fourth principle, Pranayama, emphasizes deep, slow breathing. Pratyahara and Dhyana, the other principles incorporated into Iyenga yoga, emphasize quieting the mind and achieving unity with the divine. Proper alignment of the asanas is extremely important for Iyengar yoga, and many of the poses used are found in other types of yoga. There is, however, no regular progression of the asanas. Each pose is followed by the “child’s pose,” a very relaxing, calming pose. Iyengar yoga makes use of various props so that everyone can perform the poses as competently as possible. Since the child’s pose is used between other poses, Iyengar yoga does not provide as strong a cardiovascular workout as other yoga forms. Nonetheless, it provides an excellent strength and flexibility workout while teaching very effective breathing and meditation techniques.

Importance of Asanas in Iyengar Yoga

Iyengar yoga is a particularly good form of yoga for beginners, because so much emphasis is placed on the best possible alignment of the body for all the asanas. Body alignment and symmetry are very important, as is intensity of execution of the asanas. The poses in Iyengar yoga are done with great attention to detail, and each yoga student tries to achieve the poses to the best of their ability. For those just learning the poses, Iyengar yoga makes use of props, like cushions, cylindrical pillows, blankets, belts, and soft blocks. That way, if a student has not yet achieved the strength or flexibility necessary for an asana, the props can be used as learning aids. Props also allow the yoga student to hold positions for longer periods than might be possible without them. Shri Iyengar’s system of more than 200 classic asanas includes poses that are simple even for beginners, as well as very advanced poses, and everything in between. The asanas are categorized so that beginners can adapt them to their ability level while progressing to increasing levels of difficulty as their ability increases. Emphasis on correct body alignment allows the body to develop symmetrically while minimizing risk of pain or injury. Each student is encouraged to use props and work the asanas in whatever range of motion is safest and most effective for them.

Breathing and Meditation in Iyengar Yoga

Pranayama, or yogic breathing, is part of the foundation of all types of yoga. With Iyengar yoga, breathing is used to maximize the physical benefits of the various asanas. In addition, Pranayama itself helps tone the circulatory and respiratory systems, while aiding proper function of the nervous and digestive systems. The result is a pervasive feeling of calm as well as increased energy. Pranayama brings the senses and the mind under control so that the student is ready to experience the meditative aspects of Iyengar yoga. The use of the child’s pose between other asanas is not only relaxing and refreshing for the body, but is conducive to meditation. No matter which sequence the yoga teacher uses for the asanas, the progression brings the student to a mental and physical level where the body and mind are open to meditation. Practiced regularly, Iyengar yoga is a wonderful, natural way to cope with physical, mental, and emotional stress without the use of drugs. Iyengar yoga appeals to a huge range of people, of all fitness levels. It is particularly well-suited to yoga students who have a meticulous approach to yoga and an interest in the body’s anatomy. Beginners who do not feel ready to participate in a “flow” practice of yoga (where each pose flows into the next) find Iyengar yoga to be educational and beneficial. Finally, advanced yogis who want to work on their bodily alignment find Iyengar to be very helpful in reaching their goals

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

Many researchers claim that not getting enough sleep has many negative health consequences, such as raising your risk for cancer, heart disease, diabetes and even obesity. In addition to those, it also has an effect on energy levels and alertness. Yoga can help bring some balance to the mind, body and spirit. The gentle stretches and deep breathing help to relax the mind, clear the body of toxins, increase oxygen and blood flow to the brain,  and relax the muscles and nervous system. Here are a few great yoga poses to practice right before you head off to bed.

Seated heart opener – Vajrasana

Sit in a kneeling position. If this bothers your knees, extend your legs straight out in front of you. Place your hands behind you, as you inhale lengthen your spine, as you exhale lean back lowering your head between your shoulder blades. If your neck feels tight keep your chin parallel to the floor. Relax close your eyes and take five deep breaths.

Balasana – Childs Pose

Sitting on your knees, open them about as wide as your hips or keep the knees and feet together. Try and feel which variation feels good in your body. Take a deep inhale to lengthen your spine, exhale as you lower your chest to your knees. You can extend your arms forward or rest them beside your body. If you can, rest your forehead on the floor, or stack your forearms and relax your forehead on your forearms. Relax and stay for five to ten breaths. Balasana is a resting pose. It helps to open the hips, shoulders and lengthen the spine. Relaxing the head below the heart brings fresh blood flow to the brain.

Folded Butterfly – Supta Baddha Konasana

Sit with your knees bent and the soles of your feet touching. Inhale to lengthen the spine as you exhale place your hands on your feet and fold forward. Stay and breathe deeply for 30 seconds to a few minutes. This pose helps to soothe and release the lower back and hips.

Ardha Matsyendrasana – Seated Spinal Twist

Sit on the floor with your right knee bent and the sole of your foot in front of your right knee. If both hips do not touch the floor extend your right leg out straight. Place your right hand on the floor behind you to lengthen your spine. Cross your left elbow over your right knee. Look over your right shoulder twisting and rinsing your spine. Take five deep slow breaths; repeat this pose on the other side. Gentle twists help ease digestion before bed, open the hips, shoulders and stimulate the nervous system.

Pigeon Pose – Eka Pada Rajakapotasana

Bend the right leg and bring the right knee to the floor outside the right hand while releasing the left leg to the floor directly behind your left hip. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility. Flex your right foot protecting your right knee. Square the hips towards the front of your mat. Slowly walk your hands forward. Gently release your belly, chest and forehead towards the floor. Relax and take deep breaths into the hips for a few minutes. Repeat this pose on the other side. At the end of the day this pose helps to open the hips, stretches the thighs, groins, and psoas.

Bhujangasana – Cobra pose

Lay on your belly place your hands under your shoulders. Keep your hips and legs resting on the floor and your shoulders relaxed away from your ears. Inhale and lift your chest off the floor using your lower spine and back muscles. If it feels comfortable, lower your head back between your shoulder blades to stretch the front of your neck. Close your eyes and take five deep breaths. This is a beautiful backbend to strengthen and release the lower back. Stretches the shoulders, neck and abdomen.

Setu Bandha Sarvangasana – Bridge Pose

Lay on your back, bend your knees, reach and touch your heels. Place your feet hip width and parallel.   Press into your feet, lifting your hips off the floor. Relax your glutes and reach for your ankles, or place your hands under your lower back.  Relax your neck by pressing your head into the floor. Close your eyes and take five deep breaths. This pose will increase flexibility in your spine while stretching your shoulders and neck.

Ananda Balasana – Happy Baby Pose

Lay on your back, bend your knees, and hold onto your feet, ankles, or backs of the thighs. Gently pull your legs toward the floor. Lengthen the spine and tailbone onto the floor. Relax and close your eyes. Stay and breathe into the hips and spine. Hold as long as it feels good. This pose will relieve tightness in your lower back and hips. Prepares the body for sleep or savasana. This pose is an amazing hip opener.

After completing the poses you can make your way to bed. As you lie in bed you can practice the final pose Savasana. Lie on your back close your eyes, open your arms by your side palms facing up. Open your legs and allow your feet to relax. Let the whole body relax with awareness of the breath. Consciously scan the body for any tension and then use the breath to relax that area. Stay in Savasana until you naturally fall asleep. You should wake up re-energized, revitalized and relaxed!

That “mini vacation” is what life would feel like all of the time if we mastered the art of staying present. There’s no need to worry when you stay in the present because there’s nothing to worry about. You can plan and act, but worry only arises when one is considering a poor future outcome. But poor future outcomes are mitigated when you spend your time planning and acting.

Until we master the art of totally experiencing every moment in its entirety, however, it’s helpful to utilize some exercises which will serve that endeavour. One trick that will zoom you right into the here and now is ridiculously simple, but extremely effective… just close your eyes.

You can start with a simple task like brushing your teeth. You will instantly become aware of how your hand feels, and how the toothbrush feels in your hand. Then you’ll notice that the movement feels exaggerated. Simply by taking away one of your senses that are typically a part of your routine experience, you totally change the experience!

Next, try closing your eyes during your yoga practice. You can keep your eyes open to transition between postures to start, just closing your eyes when you’re in position, and then you can experiment with more movement. Balancing postures in yoga will be extremely challenging, but even rather stable postures like Warrior 2 will feel unsteady with the new element.

Closing your eyes forces you to think about what you’re doing because it interrupts your mechanical ways of moving through the world. Interrupting regular patterns is an effective way to train oneself to live in the present moment. Come up with new ways to use this tool… flow through a yoga sequence with eyes closed, taste your food with your eyes closed, sign a cheque with your eyes closed, talk on the phone with your eyes closed. Be creative – live in the Here and Now!

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After almost a year of endless tears, sleepless nights and an inability to eat much of substance, almost as an act of desperation, I dragged myself into the neighborhood yoga studio. I had actually been looking for a pilates studio since yoga had always aggravated my rotator cuff in the past, but in a twist of magical synchronicity, the only studio I could find that was walking distance from my apartment was City Yoga, an Anusara yoga studio. “What on earth is Anusara?”, I thought to myself. I’d never heard of it, but decided to give it a try anyway.

That step was the beginning of what would metaphorically save my life. For most of 2008, the only thing that got me out of bed in the morning, was the yoga. The people in the studio were so at peace, so Zen, so warm and loving…but I was not. I was drowning in pain and anguish, and as I went through the motions of the different yoga poses, often on the verge of bursting into tears, I found myself wondering if my teachers could sense my sadness. Every day that I went to the yoga studio was an effort. I had to drag myself out of my apartment and force myself into class, despite my incessant feelings of hopelessness.

Then one day, something inside of me started to shift. While I still felt intense grief on the surface, deep inside of me a profound feeling of love was starting to stir. So I kept on going to the yoga. With each class, the powerful feelings that surged within me began to rise further up to the surface, beginning to slowly, but surely push the suffering away. And I began to notice that when we’d chant Om and the Anusara invocation, that my body and spirit would hum. I immediately recognized the value and power of sound mixed with silence and so I began my own meditation practice to supplement the yoga. Further emboldened by the warm and loving energy of the Anusara Kula, I began to soak up the vibrations during our group chanting, letting it wash over me.

I continued to go to yoga, and as many of my fellow Anusara yogis can attest themselves, magic began to unfold. I began to feel strong, full of light, and I began to have a more powerful and profound capacity for love than I’d ever felt before; a type of universal love that I find myself at a loss to explain to people outside of the yoga community. I would leave the studio feeling complete Bliss and as light as air. And as I continued to do the difficult personal work that is both necessary and ultimately enlightening, when one walks through a “dark night of the soul”, I began to feel that I embodied the energy of the Phoenix rising from the ashes. It was palpable. And as is one of the main intentions of Anusara, I knew that I was stepping into the flow of Grace.

Magical things began to happen. I began receiving psychic messages and I received a very powerful epiphany which revealed to me a major insight as to my life’s purpose on this earth. And so I continued to go to yoga. Grace continued to flow and the different aspects of my life all began to align in synchronistic perfection, culminating into the move to my new life in San Francisco. Since that time I have expanded my circle to become part of the wonderful San Francisco Anusara Kula, and with the help and guidance of my wonderful teachers, I continue to expand my awareness and my heart.

In the Anusara I have discovered a “magic bullet”. I now know that no matter what life throws at me, no matter how difficult are the challenges that present themselves, no matter how tragic or debilitating, that I can find peace, strength, harmony and ultimately bliss, through Anusara. Armed with that knowledge, I have risen from the ashes and fly boldly into 2011.

This article was written by guest contributor Jeannie Page and previously featured on Bay Shakti. With her practice of Anusara yoga in San Francisco, CA,  Jeannie is also an inspirational writer, healer and yogi, getting into alignment to be a force for good in the world. If you have a story you would like to share, please send it to info@fitnessgoop.com and we will review it and reply back to you.

Strength, flexibility, endurance, mental focus and structured breathing exercises are key components to help bring balance to any athlete’s game. The breath and meditation that you practice in yoga will also help to calm the body’s nervous system and mind. Lessons learned from yoga can translate into a training session, helping to relax when you are feeling challenged.

Here are three poses that will help open your body in areas that are overworked from training. These poses will also help to improve digestion and relieve stress. It is important to bring a conscious awareness to your breath – both inhaling and exhaling – while you move into, are holding or exiting these poses.

1. Warrior Two pose: With your feet together, step your right foot to the right.  Next, extend your arms parallel to the floor. Measure your feet below your wrists. Turn your right foot out 90 degrees and your left foot in slightly and align the right heel with your left arch. Exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. If possible, bring the right thigh parallel to the floor. Anchor this movement of the right knee by strengthening the left leg and pressing the outer left heel firmly to the floor. Keep the sides of the torso equally long and the shoulders directly over the pelvis. Lengthen the tailbone and draw the lower belly towards the spine. Turn your head to the right and relax your facial muscles.

Stay for 8-10 breaths. Inhale to come up.

2. Triangle pose: From warrior two pose, straighten your right leg and engage both thigh muscles. Exhale and extend your torso to the right directly over the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Keep the side body long and lengthen the tailbone toward the back heel.

Float your right hand over your shin, ankle, or the floor outside your right foot. Keep your head, shoulders and hips as if you are leaning against a wall. Follow this by stretching your left arm up and right arm down. Make sure to keep your neck in a neutral position or gaze up, keeping the sides of the throat long.

Stay in this pose for 8-10 breaths. Inhale to come up, strongly pressing the back heel into the floor. Reverse the feet and repeat both poses for the same length of time to the left.

3. Cow Face pose: Place your right knee on the floor and slide your left knee in behind the right. Slowly sit your hips down and back towards the floor. Practice getting both sitting bones evenly on the floor. If  you are unable to do so, place a towel or block underneath your sit bones to level out the hips. Flex your feet. Take 8-10 breaths while stretching, then switch legs and repeat.

Namaste~

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