Pranayama, Yoga Breathing Exercise

 It is no secret that breathing is a major part of yoga. Pranayama is loosely translated as prana or breath control. Pranayama breathing exercise is the link between the physical and mental disciplines of yoga. It is used in preparation for meditation, and in asana,the practice of postures, to help maximize the benefits of the practice, and focus the mind.

Pranayama focuses the attention on the present moment, calms and grounds the mind.

1. Come into a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
2. Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales.
3. Then begin to inhale deeply through the nose.
4. On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.
5. On each exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine to make sure that the belly is empty of air.
6. Repeat this deep belly breathing for about five breaths.
7. On the next inhale, fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.
8. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine.
9. Repeat this deep breathing into the belly and rib cage for about five breaths.
10. On the next inhale, fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart center in yoga), expand and rise.
11. On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.
12. You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing.
13. Continue for about 10 breaths.

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Asana for height growth and Stronger Groins

Want another inch to your height?  Or do you want to make your groins stronger? Make some moves, and try these basic asanas. Asanas are the various positions that make up the practice of Yoga.

• Talasana ~ the palm pose

This aims at increasing a person's height as it aims at stretching the thorax and the lower abdomen by a combination of anterior, posterior, and lateral skeleton movements when one is growing up and even up to some years after one has reached maturity.

Stand erect with feet together or apart. Keep hands parallel to the sides, chest forward, neck straight, abdomen and chin in. Slowly raise one arm to vertical position and simultaneously rise on the toes and inhale. Breathe in deep and stretch to the maximum. Gradually return to normal. Repeat with the other hand. Stay in this position for 10 secs for each round.
The second type of Talasana involves the raising of both arms together.

• Utkatasana ~ semi-standing pose on tiptoe

This pose flexes the muscles of the legs and the pelvis.

Stand, keep the hands stretched parallel in front or at the sides with palms down, then squat. While squatting, slowly rise on tiptoe as you inhale. When breathe intake is complete squat again exhaling with thighs pressing against the respective calves. Taking in breath rise up on toes to standing position. Then slowly lower the heels to the floor. Rest for 4 secs, then repeat. Do these for 2 minutes for 10 rounds.

• Bhadrasana ~ the throne pose

Make your groins stronger with this asana. This pose is an exercise for the pelvic organs, the groin, the unused thigh muscles and the sex organs.

Sit on the floor with legs stretched out in front. While maintaining the contact with the floor, draw both the legs nearer the body with the knees bent outward and the soles of the feet together. Inhale and bring the feet close to the genitals - touching the perineum, with the toes pointing outward. Palms outward, place the hand on respective knees placing them down. Hold the pose and then slowly return to normal while exhaling. Do this for 15 seconds for each round

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Yoga Benefits and Sports

Believe it or not, basketball superstar LeBron James can do the "thunderbolt pose" to the "hero pose" to the "downward facing dog pose”. He is a devout believer in the benefits of yoga.

In an interview with Brian Windhorst of the Cleveland Plain-Dealer, LeBron is quoted saying:

"Yoga isn't just about the body, it's also about the mind and it's a technique that has really helped me," James said. "You do have to focus because there's some positions that can really hurt you at times if you aren't focused and breathing right."

Yoga postures (asana) 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 one-sided 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 cyclist's 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.

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Basic Yoga Poses

Kick your health into high gear! Try the following basic yoga poses and see the difference it will make.

The physical discipline of Yoga involves specific breathing techniques and postures, called asanas - a Sanskrit term, which means "to sit in a particular position." In other words, asanas are the various positions that make up the practice of Yoga.

Sukhasana ~ the easy pose

This is best for composure of body and mind leading to inner harmony and the favorable position to follow the other exercises.

Sit on a mat with legs spread out in front. Bend one leg and place the heel under the opposite thigh. Bend the other leg and place under opposite thigh and sit cross-legged with erect spine. Place hands on respective knees, palms downward, eyes closed, head poised and relax. Stay in this position for 5 - 30 minutes.

Konasana ~ the angle-pose

This contributes to flexibility of the body and makes muscles pliable.

Stand with the feet fixed at 20-24 inches apart, hands at the side. While breathing in bend the upper part of the body sidewise above waist with the arm sliding below the knee while the other arm slides up to the armpit. The thorax, neck and head should be right angle with the base. Retain the breath and maintain the position for 4 seconds. Reverse to normal while exhaling. Repeat with the other arm.

The second Konasana posture entails the same exercise with the stretching of the arm from under the armpit to its full length above keeping it close to the respective ear, palms inward.

In another variation, the body swings in front to an X position. Inhale, then lower the left arm and raise the right, both stretched while exhaling. Alternately, touch the right toe with left hand and left with the right.

Do the variations of Konsana 15 seconds for each round.

Chakrasana ~ the wheel pose

This pose is an exercise of the spine and the mid-trunk.

Stand with feet 20 inches apart. Raise the arms upwards keeping it close to the ears, fists tight, inhale and bend backwards with abdomen forward. Then interlace the fingers of the up-stretched arms above head forming an anterior arc. Pause for 6 seconds.

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Yoga for Beginners

Want to feel a burst of energy that lasts the whole day long? Why not try doing yoga.

Yoga is one of the most ancient tradition of India. 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.

For a beginner, it is always advisable to practice yoga with a cool mind, with proper awareness of your body rhythm, and with full concentration on breathing pattern. You should never force your body to achieve final pose.

4 basic steps to starting a yoga practice. 

1. Learn how to breathe The most important thing to do in yoga is to breathe, especially when holding the postures.  Most importantly, breathe through the nose into the belly.
2. Start and end with a brief Meditation. Start with Sukhasana or the easy pose with a short meditation to center yourself and bring your focus inside.
3. Use Basic Yoga Poses
4. End with Shavasana (Relaxation Pose) Always end your yoga practice with Shavasana, resting and consciously relaxing your body for 5-15 minutes.

Rest is a must after every pose to normalize the breathing pattern and to observe the effect of yoga on the body.

As yoga starts its teachings from simple practices and reaches up to advance ones, it is advisable for a beginner to always start yoga with basic poses without neglecting the body’s limitation. Read yoga tips for a quick glance on what to do’s on yoga.

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Exercise

The world has changed drastically over the last twenty years. These days most people have internet, cell phones, plasma televisions, and so many other great devices that few of us make the time to exercise. We are so used to being entertained and being instantly rewarded that the thought of working out and waiting weeks to see results sounds foreign. There are many great benefits to consistent exercise. One of those benefits is exercise along with a healthy diet helps to prevent some chronic diseases. It is a medical fact that those of us in good physical shape that maintain a balanced healthy diet are better able to fight disease and usually have a stronger immune system. Also a healthy cardio-vascular system improves the circulation of blood, oxygen, and nutrients and helps our bodies work more efficiently to accomplish everyday tasks.

It has also been proven that exercise releases endorphins that most of us know as “happy” juice. Consistent exercise helps lower stress and keeps most of us from blowing a gasket. During the workday we experience a lot of pressure and the gym is a great place to let it all out. Exercise also helps us manage our weight and improves digestion. Many men and women have gotten involved with yoga classes and palate classes. These classes help with stress and increase flexibility and confidence. Doctors have stressed for years the importance of a good night of sleep. Many people struggle with sleeping due to worry, stress, and body tension left over from grueling days at work. Exercise releases a lot of tension and allows the body to naturally relax and improves the ability of the muscles to conform to the shape of our beds.

Low energy levels are usually the result of a poor diet and a life with too little exercise. Exercise teamed with a healthy diet gives us tremendous energy reserves to help us over the hump during the day when we may be feeling a little drained. Being in shape and healthy brings balance and consistency to our lives. An added benefit to working out is that it increases blood flow and the libido. If the fire has gone out in your love life re-ignite it by getting in shape. Getting bed with a smooth athletic body turns anyone on. Also the improved circulation that exercise brings helps with longevity and flexibility and keeps our bodies from getting fatigued easily. There are so many other amazing benefits to exercise. When moving to a new town the best place to meet new people is the local gym. Most exercise fanatics lead exciting, energetic lives and are very passionate. There is no down side to exercise; life your best life now!

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Skin Care

Soft, smooth, supple skin is not only genetics it is also about skin care IQ. No matter your skin color, your culture, or religious beliefs smooth skin is sexy. Looking young is hot.

Taking care of your skin is not a matter of money it is a matter of having the knowledge and the tools to preserve the first thing most people notice about us, our face. One of the biggest causes of premature aging, wrinkles, and liver spots is over-exposure to the sun without the proper skin protection.
If your sun block lotion is not at least spf 50 you are wasting your time. Do your research, many of the sun block lotions we buy at grocery stores are so diluted we might as well rub cooking oil on our bodies. Also even when it is cloudy the sun’s rays are still piercing through the clouds and searing our sensitive skin and making our skin cells more prone to melanoma.
Don't wash your skin too often... Washing our skin too often scrapes away the vital natural oils our skin produces for protection and drains the moisture from our skin. It is also wise to note that most of us wash our faces with tap water, which contains chlorine, which is one of the main ingredients in the most powerful cleaning chemical bleach. Gently washing the face two times a day is more than enough unless we are participating in strenuous activities that cause us to perspire much more than normal.
Do not smoke... There are no known health benefits to smoking. Not only does smoking cause cancer, it also dulls the skin, and produces fine lines around the mouth.
Wear sunglasses... Our eyes are the windows into our soul. Let’s protect them and keep from squinting which causes lines to form on the forehead and crow’s feet at the corner of the eyes. Plus sun glasses make us look that much more glamorous; check the UV rating to make sure that along with looking good we are getting adequate protection from the sun.
Warm water hot water is for cooking... When we are bathing our washing our face it is best to use warm to cool water. Hot water is used to cook food and can damage and dry out the skin.
Get enough sleep... The body heals and rests while we sleep. Not only does a life time of late nights and early mornings promote illness but also it makes our skin more prone to wrinkle.
Follow a nightly regimen... Whatever products we have decided are best for preserving and protecting our skin we should use consistently.
Exercise regularly... There is no down side to light exercising. It keeps the blood flowing, strengthens the cardio-vascular system, and allows our pores to effectively cleanse themselves. Most people who work out and eat correctly have a glow about them.
Choose products carefully... Just as we all have different body types each person’s skin has its own particular characteristics. We should not be afraid to test products out to see which ones work the best for us.
Never sleep with makeup... Even in sleep the skin needs to breathe and make up prevents that natural rejuvenation process that our face needs. It is good to wake up looking great but even better to have healthy naturally glowing skin.

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Diet & nutrition

Nutrition and Dieting

There have been millions of books written on body health and nutrition. It seems everyone has an opinion on what we should and shouldn’t eat. The one thing that seems certain health enthusiasts won’t be satisfied until humans can find a way to survive on swallowing mouthfuls of air.

The diets seem to always be changing, exercises being refined, and the hours of sleep we need each night keeps switching. To someone paying attention to all the noise coming from the nutrition industry it might be a little confusing. The bottom line is that many of us lead unhealthy lives and do not eat health foods. We all have an optimum body weight that if we achieve we are golden.

The entire goal of all the nerves, tissue, muscle, cells, and organs in the body is to achieve balance. That is why when there is something inside our bodies that does not belong our bodies go crazy. The goal we should have is to seek balance, which is the purpose of a great nutrition and diet plan. Of course every now and then we must cheat on a mocha latte or two but we are all on board the health train.

It is recommended by many nutritionists that we take supplements to ensure we are receiving the correct amounts of vitamins and minerals our bodies need to function every single day. We take millions of supplements each year to keep our bodies healthy and strong. As we age the body becomes less efficient at breaking down food thoroughly and extracting the necessary nutrients.

That is where health supplements that are very bio-available come in handy. Bio-available supplements dissolve easily within the digestive tract and more of the nutrients are absorbed by the body. With so many foods being pumped full o steroids and hormones these days we can no longer trust our food to supply our bodies with all the nutrients we need.

There has also been a large misconception perpetrated on the public by many big health care companies. The labels of products say fruit juice, or vegetable juice, or wheat but in reality most of these products don’t even contain 40% of these all natural ingredients. So we have to be willing to do our research and make sure we are putting the correct things into our bodies.

So much of life is determined by diet and nutrition. Our health is based largely on genetics and what we consume. If we consume a lot of processed food or fast food our body will show the signs. Just as what goes up must come down; what goes in must come out. The sad part is that most of it doesn’t come out.

A lot of toxic goop gets impacted in our colons and begin to fester. There are many causes of cancer but, toxic food has been proven to be one of them. Another sign of an unhealthy diet is when we begin to gain weight and our stomach protrudes over our waistline. The cellulite on thighs and on our butts are made up of the foods we have eaten. If we look at life long healthy eaters their bodies are normally much more balanced than those of us eating unhealthy foods.

So the question is what do we do? Well we can decide to take responsibility and change our diets. Or we can wait until we are on the operating table getting a triple by-pass and start making promises then. It is easier to maintain a healthy diet than it is to try to reverse a life time of unhealthy habits.

Life is strictly about the choices that we make. We can choose to eat unhealthy but, we cannot choose the consequences of eating unhealthy. Food is made to be enjoyed, just as life is to be lived, but everything within moderation, and we must maintain balance.

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