Here are a few simple yoga techniques that will help you end your stress with yoga. The first technique or Asana; called the Nishpandabhava. In Sanskrit, Nishpanda means passive and bhava means posture. It can be done with a favorite piece of soothing music playing in the background.

Loosen all your muscles; begin with the hands, feet, legs; sit reclined against the wall. The music facilitates the breathing to become more rhythmic; steadying the mind. Your breath will slowly synchronize itself to the beat of the music playing in the background. Continue breathing deeply and concentrate on your third eye.

Remain in this state for at least 10 minutes. This will slow down the heart rate and reduces the blood pressure. This will also reduce the stress hormones, relax your muscles and your mind will slowly go into the alpha state of meditation. Another Asana called the Shavasana – has similar effects, only the back is stretched out.

The word Shava, meaning a corpse and asana, meaning a pose is to focus on the breath and slowly relaxing your muscles. Lie with your on a floor-mat. Taking a deep breaths focusing on relaxing your toes, the chest, shoulders, neck, chin, jaws, mouth, tip of your nose, space between your brows, forehead then the mind.

Yogendra Pranayam is of paramount importance. Breath or Vayu is called Prana and the usage is called Ayam. Hence, Pranayam means the correct usage of breath by the body. This technique ensures that all the cells in the body receive oxygen in proper amounts.

Lie down on the back, bending your knees and placing your feet flat in line with the shoulders, helping the muscles of the back, abdomen, and chest to loosen and dilate. Now place your hand on the navel and focus your attention on your breathing. Then take a deep breath slowly, feel your abdomen move upwards and try not to bloat your stomach. Return your abdomen to the same position with an exhalation.

Now gently pull your stomach muscles, careful that you do not move the chest. These 3 movements help improve the abdominal blood circulation, expand the abdominal cavity and massage the internal organs. Hold these poses in cycles of 10 seconds, each. These Asanas help develop detachment from the world, untangling emotions, gives clarity of mind and deepens ones breathing. Try these steps to help you decide to end your stress with Yoga.

If you want to release your stress with yoga, then start today. Stop putting this off till tomorrow, it will never come.

categories: Stress Release Yoga,Stress Relief,Yoga,Fitness,Family,Exercise,Sports

Today we are learning the importance of staying in good shape. We have many different means for achieving this goal. However, few are as effective as modern yoga pilates classes. These classes are a blend of two proven disciplines that compliment one another perfectly. If you are looking for a well rounded workout that will keep you body and mind in peak condition, then you might want to consider trying a yoga pilates class.

For those ready to get in shape fast, it couldn?t be easier. There are many health clubs that offer yoga pilates class. There are also specialized clubs that focus on yoga pilates classes. Many of these have ongoing sessions which you can pay a monthly fee for. Others consistent of one month or two month sessions. These are a great way to get started because you don?t have to jump into an unfamiliar class that is already midway through. Beginning a new session with other new students is a great way to get into yoga and pilates.

The popularity of yoga pilates class is growing every month. This is no doubt because the pairing of these to effective disciplines yields an even more efficient means for getting in shape. Not only that, but many people appreciate the spiritual roots of yoga. Much of this history comes through in the names of the yoga postures used today. Other people simply appreciate the efficiency of the workout. Not only does it improve strength and flexibility, but posture and concentration are developed as well.

Yoga and Pilates: The New Workout

Yoga is a very old discipline that began in India. The yoga postures used in yoga pilates class are part of a broad philosophical system. Yoga postures were developed to train the mind and strengthen the body. Through consistent practice of yoga postures, the human body becomes not only much stronger, but also very flexible. This increase in strength and flexibility leads to a longer, healthier life. Old and young alike see benefits from yoga. One great thing about yoga postures, is that no matter your particular ability, each posture can offer just the right challenge.

Pilates is a much more recent practice. It stems from the work of Joseph Pilates. He began teaching pilates in New York and the system quickly spread throughout the US. Today it is practiced all over the world. The appeal of pilates is its ability to keep the entire body fit and healthy. The emphasis is on working the core muscles and improving the body?s posture and ability to move efficiently. Pilates also provides practitioners with a great aerobic workout, which makes it a well-rounded workout perfect for staying in shape. The pairing of pilates and yoga creates perhaps the most effective way of maintaining positive health.

Nothing worth having will ever come to free, including the Pilates body that you dream of achieving. When you are serious about transforming your physical appearance through exercise, there are three tips you must remember.

Before we get to the tips, lets talk about your options for getting started with this form of exercise. The easiest and cheapest way to start is to buy a DVD and learn from your own home. If you are new to exercise and are self-conscious about attempting the moves in front of others this is your best option.

If you want to learn from home and can afford to spend a little more, you may want to purchase Pilates equipment that is designed for home use. This is the way Pilates is really meant to be performed, though DVDs offer very effective variations on the moves without the equipment.

If you learn best from others, then you may want to look around to see if there is a nearby Pilates studio. This way you learn from someone who knows what they are doing and can ensure that you naturally stick to the three steps to be presented here in a moment.

You could also find classes through a local gym and pay a little less.

Whether you decide to learn from your own home or get some instruction, keep your mind tuned to these three tips.

First, pay attention to correct form for every move that you learn. While form is always important in exercise, it is critical with this form. The long, lean muscles that Pilates is famous for creating depend on you working the right muscles in the right way.

When working out at home, consider sitting down and watching your DVD before you actually attempt the moves. This will allow you to get an idea for the correct form without straining to see the screen from the floor. If you are lucky enough to be taking classes, then your instructor will be able to help with form a lot.

Second, consistency is very important. You cannot do this type of exercise every once in awhile and get the body you desire. It takes consistent work to form a great body. Dont expect results overnight, but give it all your effort at least three to four times a week and you will definitely start to see changes.

Progress: Doing the same workout and the same moves will eventually become less effective. As your body gets used to the movements it will become less challenging. You wont work as hard and your body will not change as dramatically.

If you are taking classes try to go to different sessions with different instructors or try out an advances session every now and then. At home, you should mix in different DVDs and attempt the harder variations of moves as often as possible.

It does take some work to achieve the Pilates body you dream of, but it is entirely possible if you put out the consistent effort. To speed up and intensify your results, mix in a lot of cardio exercise and watch what you eat as well.

If you are interested in starting the yoga practice but you cannot find a time to fit it in your schedule, you can try learning yoga through the Internet. However, if your problem is that you cannot practice yoga because you are almost live in a suitcase. The first thing that you will need is the travelling yoga mat.

The travelling yoga mat is made thin to allow the user to fold it fit it in any luggage. In addition, the mat is also light in weight. This makes the mat easy to transport along with your other belongings. A tip in packing the mat, if you do not want to see fold marks in your mat you can roll it instead of folding it. This way your mat will be free of any fold marks.

In addition, since the travelling yoga mat is easy to carry around, you can also bring it on your vacation trips. Now you can practice yoga and stay fit while you are on holiday. You can bring it to any place with a scenic view and practice yoga there. Such places are recommended in calming the mind and the body for a yoga meditation.

If your concern is this type of yoga mat is it will easily get dirty, do not worry it is very easy to clean. In the sink or the bathtub in your hotel, you simply have to immerse the mat in the water and add some soap. After this, rinse it properly to remove the soap and your mat will be clean again.

You might notice that the travelling yoga mat is very thin. If you want some added comfort during your yoga exercises, you can always put a rug or a towel under it. This way, you will have a soft but has high traction surface. This would allow you to shift from one position to another with ease. Just remember to make the rug or the towel evenly placed under the mat for safety reasons.

In addition, the travelling yoga mat comes with various colors, design, and sizes. This is to suit your needs when it comes to aesthetic sense. Since the mat is a personal belonging of yours, you may want to buy the mat that reflects your personality. For the size, choose the one can cover your whole body when you are lying down.

There are site and online stores that focus on selling yoga accessories and apparels. You can browse from their available lists of yoga mat and order. You may have to pay them through online money transfer or credit card. With this, you can avail a travelling mat without leaving your home.

Before starting the yoga practice, ensure that you have a yoga mat. You can still do yoga exercises even without the mat. However, it is always good to ensure your safety. Nobody knows when will accident come and when you are in a yoga pose and accidentally slips on the floor you may sustain serious injuries.

Are you having knee problems? Knee pain is one of the most common injuries in runners and cyclists. The IT syndrome or Iliotibial band friction syndrome as it is also called, is the most common knee problem. IT-Band syndrome causes a diffuse pain in the knee and sometimes also a painful, sharp localized discomfort nearby the knee joint.

The tough tissue band running along the knee bone, from the hip to the shinbone, called IT band was until recently rubbing against the thigh bone, nearby the knee joint, according to researchers. Flexing and extending the leg would cause this rubbing phenomena and that would cause friction. The friction would make the Iliotibial band sore and this soreness was the cause of the pain.

Today the researcher know, that the IT band is not rubbing at all (Fairclough et al.). The cause for the pain is pressure from the Iliotibial band on a fatty tissue, placed between the Iliotibial band and the knee joint. This tissue consists of a lot of nerves, which when stressed will give a feeling of pain. Flexuring and extending the leg build up the pressure on the fatty tissue.

With this new understanding of the biomechanics of the Iliotibial band syndrome it has become clear that to reduce the tension on the Iliotibial band you have to reduce the tension in the muscles connecting to it. That is primarily the gluteus maximus, the biggest muscle of the buttocks, and the tensor fasciae latae which is a muscle of the thigh.

You can reduce the tension through stretching and strengthening them. The stretching exercises I proposed in my last post 8 Yoga poses for removing or preventing knee pain (IT band) could help you with that.

Typical symptoms of Iliotibial band syndrome are:

* Pain just above the knee joint

* Swelling or thickening of the IT band over the lateral femoral epicondyle

* Pain at the hip

* Diffuse pain in knee area

* Sharp localized pain at the lateral femoral epicondyle

* Clicking – as if the IT band tightens and snaps across the joint

Typical causes for Iliotibial band syndrome are:

* Increasing distance in training too fast

* Running downhill

* Cycling with the feet in an excessive angle

* Running on a crowned surface

* Uneven leg length

* Bowlegs

* Weak hip abductor muscles

Typical treatment of Iliotibial band syndrome are:

* Putting ice on the sore spot

* Stretching

* Massage

* Rest

* Hip abductor strengthening

For those of you who havent got a problem with the IT band, the following methods could help preventing it:

* Stretching

* Strengthening of hamstrings, quadriceps, calf muscles and hip abductors

* Slowly increasing training volume

* No downhill running

* Rest

* Shorten your stride

* Using a correct sit position on the bike

References:

Cosca DD, et al.; Common problems in endurance athletes; Am Fam Physician. 2007 Jul 15;76(2):237-44

Devan MR, et al.; A prospective study of overuse knee injuries among female athletes with muscle imbalances and structural abnormalities; J Athl Train. 2004 Jul-Sep; 39(3): 263-267

Ellis R, et al.; Iliotibial band friction syndrome ” a systematic review; Man Ther. 2007 Aug;12(3):200-8

Fairclough J, et al.;Is iliotibial band syndrome really a friction syndrome?; J Sci Med Sport. 2007 Apr;10(2):74-6

Fairclough J, et al.; The functional anatomy of the iliotibial band during flexion and extension of the knee: implications for understanding iliotibial band syndrome; J Anat. 2006 Mar;208(3):309-16

Farrell KC, et al.; Force and repetition in cycling: possible implications for iliotibial band friction syndrome; Knee. 2003 Mar;10(1):103-9

Fredericson M, et al.;Practical management of iliotibial band friction syndrome in runners; Clin J Sport Med. 2006 May;16(3):261-8

Fredricson M, et al.; Iliotibial band syndrome in runners: innovations in treatment; Sports Med. 2005;35(5):451-9

Grau S, et al.; Hip abductor weakness is not the cause for iliotibial band syndrome; Int J Sports Med. 2008 Jul;29(7):579-83

Hamill J, et al.; A prospective study of iliotibial band strain in runners; Clin Biomech (Bristol, Avon). 2008 Oct;23(8):1018-25

Khaund R, et al.; Iliotibial band syndrome: a common source of knee pain; Am Fam Physician. 2005 Apr 15;71(8):1545-50

Miller RH, et al.; Lower extremity mechanics of iliotibial band syndrome during an exhaustive run; Gait Posture. 2007 Sep;26(3):407-13

Paluska SA; An overview of hip injuries in running; Sports Med. 2005;35(11):991-1014

Tibor LM, et al.; Differential diagnosis of pain around the hip joint; Arthroscopy. 2008 Dec;24(12):1407-21

Wanich T, et al.; Cycling injuries of the lower extremity; J Am Acad Orthop Surg. 2007 Dec;15(12):748-56