The size of the waist is an indication of overall fitness for many people. Most health experts agree that a smaller waist is healthier than a big one. The reasoning behind this is that increases in fat around the waist usually result in increased health risks such as diabetes, high cholesterol and blood pressure.
In evolutionary and biological terms, a small waist signifies youth and vitality. But doing endless workouts of crunches alone will not allow you to achieve that Venus-like waist of your dreams. You will need to supplement specific waist-orientated exercises with ones from various disciplines.
Specifically you will need to work the inner girdle of muscles - commonly known as the core muscles - with slow abdominal exercises that work very deep into these muscle groups.
While usually associated with building flexibility, some specific exercises from yoga-based workouts also target the underlying core muscles around the waist.
Wednesday, February 28, 2007
Monday, February 19, 2007
What is your Ego?
The word Ego comes from the Latin word meaning "I am," or "self." It means to have an awareness of your personal identity. The American Heritage Dictionary defines ego as “sense of the self, especially as distinct from the rest of the world and other selves.” Ego is the aspect of your mind that is in touch with both your internal and external realities and can direct your thoughts and behavior to fulfill your needs.
Ego also refers to a sense of pride you have in yourself, or self- esteem. It is the relationship between you and the rest of the world. It is in knowing where you stand, what your capabilities are, your contribution, and your worth. The ego is the name for the process of relating your inner gifts to the outer arenas where you exercise those gifts.
There are many imbalances in relationships. Many women are extremely humble and always undervalue themselves. They have very low self-worth. On the other hand, "Egotism" is a sense of self-esteem that is way out of proportion in the other direction, an exaggerated sense of your own importance.
However, one person's egotism is different from one person's natural and healthy pride, and you can tell the difference only over the long run. The irony is that most people who appear to have too much ego are actually quite insecure and have low self worth. They have not yet developed a realistic self-esteem. They want to be out in the world, but because they are shy or feel inadequate, they pump themselves up and put on a protective shell.
In some circumstances the process of ego denigration has an appropriate place. An important part of joining some groups is to have your ego "reduced," or "broken down.” When you join the military or a convent, you are given a different image, other than your old image of yourself. And as a part of the group, you are a new being in a new world of possibilities.
Ego also refers to a sense of pride you have in yourself, or self- esteem. It is the relationship between you and the rest of the world. It is in knowing where you stand, what your capabilities are, your contribution, and your worth. The ego is the name for the process of relating your inner gifts to the outer arenas where you exercise those gifts.
There are many imbalances in relationships. Many women are extremely humble and always undervalue themselves. They have very low self-worth. On the other hand, "Egotism" is a sense of self-esteem that is way out of proportion in the other direction, an exaggerated sense of your own importance.
However, one person's egotism is different from one person's natural and healthy pride, and you can tell the difference only over the long run. The irony is that most people who appear to have too much ego are actually quite insecure and have low self worth. They have not yet developed a realistic self-esteem. They want to be out in the world, but because they are shy or feel inadequate, they pump themselves up and put on a protective shell.
In some circumstances the process of ego denigration has an appropriate place. An important part of joining some groups is to have your ego "reduced," or "broken down.” When you join the military or a convent, you are given a different image, other than your old image of yourself. And as a part of the group, you are a new being in a new world of possibilities.
Friday, February 16, 2007
Setting the scene for Yoga Practise
Yoga is a challenging discipline for the beginner to the advanced practitioner. The asanas, or postures are slow and steady and are not meant to be painful, but this does not mean that they are not challenging. Never extend yourself too much to cause discomfort. With practice, you should see yourself relaxing into the stretches with ease.
Nevertheless, for beginners there are a few tips when practicing yoga. Release all thoughts, good or bad before you begin. Turn off your phone and don’t answer the door, you need peace and quiet. Make sure you take a warm, relaxing shower and that you wear comfortable clothes that will allow you to stretch easily. You can use aromatherapy that will relax and help to clear you thoughts. You will want to purchase a yoga mat so you can rest on the pad and not slip and slide on the floor. Make sure your shoes and socks are off and that your hair is either comfortable pulled back or no, whatever feels better. Turn the lights low (or you can do it in the sunlight), whatever suits you. You may want to turn some relaxing music, or you may prefer to practise in silence.
Belts or ropes can be used to grab your legs and pull them into a better stretch and blocks are used to prop yourself up and sit better or for standing postures. Without the prop support, you may not be able to attain some postures.
Just remember that although the postures are important, performing them absolutely perfectly is not the goal. Yoga is not just an exercise; it includes the mind and intelligence and the reflection in action. These tools make it easier for you as a beginner in yoga, but you will find that eventually you will not need them. Some people prefer taking a yoga class so they are guided properly. There is nothing wrong with this, but keep in mind that only you can take your mind and spirit as far as it was meant to go, alone.
Nevertheless, for beginners there are a few tips when practicing yoga. Release all thoughts, good or bad before you begin. Turn off your phone and don’t answer the door, you need peace and quiet. Make sure you take a warm, relaxing shower and that you wear comfortable clothes that will allow you to stretch easily. You can use aromatherapy that will relax and help to clear you thoughts. You will want to purchase a yoga mat so you can rest on the pad and not slip and slide on the floor. Make sure your shoes and socks are off and that your hair is either comfortable pulled back or no, whatever feels better. Turn the lights low (or you can do it in the sunlight), whatever suits you. You may want to turn some relaxing music, or you may prefer to practise in silence.
Belts or ropes can be used to grab your legs and pull them into a better stretch and blocks are used to prop yourself up and sit better or for standing postures. Without the prop support, you may not be able to attain some postures.
Just remember that although the postures are important, performing them absolutely perfectly is not the goal. Yoga is not just an exercise; it includes the mind and intelligence and the reflection in action. These tools make it easier for you as a beginner in yoga, but you will find that eventually you will not need them. Some people prefer taking a yoga class so they are guided properly. There is nothing wrong with this, but keep in mind that only you can take your mind and spirit as far as it was meant to go, alone.
Monday, February 05, 2007
Astanga/Ashtanga Vinyasa Yoga
Astanga, or sometimes spelled ashtanga Yoga is actually taught today by a man named Sri K. Pattabhi Jois, in Mysore, India. He has brought astanga yoga to the west about 25 years ago and still teaches today at 91 years of age. Astanga yoga began with the rediscovery of the ancient manuscript Yoga Korunta. It describes a unique system of Hatha yoga as practiced and created by the ancient sage Vamana Rishi. It is believed to be the original asana practiced intended by Patanjali.
The Yoga Korunta emphasizes vinyasa, or breath-synchronized movement, where one practices a posture with specific breathing patterns associated with it. This breathing technique is called ujayyi pranayama, or the victorious breath, and it is a process that produces intense internal heat and a profuse sweat that purifies and detoxifies the muscles and organs. This also releases beneficial hormones and nutrients, and is usually massaged back into the body. The breath ensures efficient circulation of blood. The result is improved circulation, a light and strong body and a calm mind.
There is a proper sequence to follow when practicing Astanga yoga. One must graduate from one sequence of postures to move onto the next. The Primary Series (Yoga Chikitsa) detoxifies and aligns the body, purifying it so that toxins do not block. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels, allowing energy to pass through easily. The Advanced Series A, B, C, and D (Sthira Bhaga) integrate the grace and stamina of the practice, which calls for intense flexibility.
It is best to find a trained and knowledgeable teacher to assist you through this discipline. It is an intense practice that is rigorous, six days a week. You are guaranteed to find inner peace and fulfillment with each breath you take.
The Yoga Korunta emphasizes vinyasa, or breath-synchronized movement, where one practices a posture with specific breathing patterns associated with it. This breathing technique is called ujayyi pranayama, or the victorious breath, and it is a process that produces intense internal heat and a profuse sweat that purifies and detoxifies the muscles and organs. This also releases beneficial hormones and nutrients, and is usually massaged back into the body. The breath ensures efficient circulation of blood. The result is improved circulation, a light and strong body and a calm mind.
There is a proper sequence to follow when practicing Astanga yoga. One must graduate from one sequence of postures to move onto the next. The Primary Series (Yoga Chikitsa) detoxifies and aligns the body, purifying it so that toxins do not block. The Intermediate Series (Nadi Shodhana) purifies the nervous system by opening and clearing the energy channels, allowing energy to pass through easily. The Advanced Series A, B, C, and D (Sthira Bhaga) integrate the grace and stamina of the practice, which calls for intense flexibility.
It is best to find a trained and knowledgeable teacher to assist you through this discipline. It is an intense practice that is rigorous, six days a week. You are guaranteed to find inner peace and fulfillment with each breath you take.
Sunday, February 04, 2007
Kundalini Yoga
The word Kundalini is a familiar one to all students of Yoga, as it is well known as the power, in the form of a coiled serpent, residing in Muladhara Chakra, the first of the seven Chakras, the other six being Svadhishthana, Manipuraka, A nahata, Visuddha, Ajna and Sahasrara, in order.
Less is historically known of the Agamas than the Vedas, because the latter provide descriptive poem-pictures of Vedic life. The original Agamas are twenty-eight in number. They are called Saiva Agamas as they focus on establishing a relationship with and ultimately realizing the Supreme Being Siva. They carry names like Vira, Hero. Siddha, Perfected and Swayambhuva, naturally revealed.
The Agamas are divided into four parts called padas, lessons. The first two padas - Chariya good conduct, and Kriya, external worship,- include all the details of personal home life, house planning, town planning, personal worship in temples, the architectural plans for temples and sculpture as well as the intricacies of temple puja. The final two padas - Yoga, internalized worship and union, and Jnana, enlightened wisdom, – vividly describe the processes and stages of kundalini yoga, and the Cod-like plateaus of consciousness reached when Sivahood is attained. In the actual texts, the padas are ordered with jnana first, yoga second, then kriya and chariya - unfurling from a God-state to a human state.
The Agamas contain tens of thousands of verses, much more prolific than the Vedas. Though the Vedas stayed strictly in Sanskrit, the Agamas proliferated across India and oilier countries through many languages. But they fared poorly over the millennia, particularly the Yoga and Jnana Padas - so high and powerful. The custodian Saiva priests neglected them. Many padas of entire Agamas were lost or destroyed.
Less is historically known of the Agamas than the Vedas, because the latter provide descriptive poem-pictures of Vedic life. The original Agamas are twenty-eight in number. They are called Saiva Agamas as they focus on establishing a relationship with and ultimately realizing the Supreme Being Siva. They carry names like Vira, Hero. Siddha, Perfected and Swayambhuva, naturally revealed.
The Agamas are divided into four parts called padas, lessons. The first two padas - Chariya good conduct, and Kriya, external worship,- include all the details of personal home life, house planning, town planning, personal worship in temples, the architectural plans for temples and sculpture as well as the intricacies of temple puja. The final two padas - Yoga, internalized worship and union, and Jnana, enlightened wisdom, – vividly describe the processes and stages of kundalini yoga, and the Cod-like plateaus of consciousness reached when Sivahood is attained. In the actual texts, the padas are ordered with jnana first, yoga second, then kriya and chariya - unfurling from a God-state to a human state.
The Agamas contain tens of thousands of verses, much more prolific than the Vedas. Though the Vedas stayed strictly in Sanskrit, the Agamas proliferated across India and oilier countries through many languages. But they fared poorly over the millennia, particularly the Yoga and Jnana Padas - so high and powerful. The custodian Saiva priests neglected them. Many padas of entire Agamas were lost or destroyed.
Friday, February 02, 2007
Yoga - a cure for asthma?
Yoga breathing exercises could help sufferers of mild asthma and may help reduce their use of inhalers for asthma attacks.
Researchers from the Respiratory Medicine Unit, City University, Nottingham, call for more studies of ways of improving breathing control which they say have been largely ignored by Western medicine.
While yoga practitioners have long believed in the benefits of pranayama breathing exercises for asthmatics, this has been hard to study formally. But, using a Pink City lung - a device that imposes slow breathing on the user and can mimic pranayama breathing exercises - it was possible to measure the effects of controlled breathing in a hospital trial.
Two simulated pranayama exercises were tested: slow deep breathing and breathing out for twice as long as breathing in.
In asthma, the airways become restricted making breathing difficult. It is increasing in the UK, with more than three million children and adults affected, and are responsible for 2,000 deaths annually.
The doctors used standard clinical tests to measure the volume of air patients were able to blow out in a second and to test the irritability of their airways. After yoga, their airways were two times less irritable,
Though asthma patients should not stop their medication, they should experiment with breathing exercises.
Researchers from the Respiratory Medicine Unit, City University, Nottingham, call for more studies of ways of improving breathing control which they say have been largely ignored by Western medicine.
While yoga practitioners have long believed in the benefits of pranayama breathing exercises for asthmatics, this has been hard to study formally. But, using a Pink City lung - a device that imposes slow breathing on the user and can mimic pranayama breathing exercises - it was possible to measure the effects of controlled breathing in a hospital trial.
Two simulated pranayama exercises were tested: slow deep breathing and breathing out for twice as long as breathing in.
In asthma, the airways become restricted making breathing difficult. It is increasing in the UK, with more than three million children and adults affected, and are responsible for 2,000 deaths annually.
The doctors used standard clinical tests to measure the volume of air patients were able to blow out in a second and to test the irritability of their airways. After yoga, their airways were two times less irritable,
Though asthma patients should not stop their medication, they should experiment with breathing exercises.
Thursday, February 01, 2007
Yoga Poses - Rocking Technique
When you start yoga postures for the first time then naturally you will begin with the simplest ones, then as your joints and muscles start to limber up you shall proceed to those that are more difficult to do. Don't allow yourself to be frightened or easily discouraged. Remember that these are not calisthenics, that you are not in competition with yourself or anyone else, and that none of the exercises should be forced. Be satisfied to make progress slowly. You will be amazed to discover how much your body will soon be able to do.
Rocking
Let us begin with the bracing Rocking exercise. This exercise helps overcome the drowsiness and stiffness that one so often feels on waking in the morning. As you do the Rocking exercise, you will also experience an agreeable, invigorating sensation due to the fact that your vertebrae are being given a good massage. This exercise will limber up your spine and keep it in a flexible and youthful condition. The yogis say that you can dodge old age as long as your spine remains elastic and strong. Rocking will also help you to sleep better and more soundly. I remember the effect it had on an officer in the British army, who had been suffering from insomnia. About a week after he started studying yoga, he burst into his class triumphantly announcing that he had slept the night through without any pills. He has probably slept like a baby ever since.
Rocking is actually a very simple exercise, and in a few days you will be able to do it without difficulty regardless of your age, stiffness, and even weight.
How To Rock
Sit down at the end of the exercise pad to make sure that your back will not hit the hard floor. Draw up your knees, and bend your head down. Put your hands under your knees. You can join your hands or not, whichever is easiest in the beginning. Now, keeping your spine rounded, swing back and forth, back and forth, in quick successive movements imitating the swinging motions of a rocking chair. Don't straighten your spine as you rock backward or you will find yourself lying flat on your back, unable to swing forward again. Don't try to do the rocking movement too slowly either, at least not in the beginning. Just imagine you are a rocking chair in motion, and enjoy the fun of it.
Here is another helpful hint: Straighten the knees just as you swing backward and then immediately bend them again as you swing forward. Don't pause after you have swung back but simply continue the to-and-fro movement. Otherwise you may get "stuck."
Rocking
Let us begin with the bracing Rocking exercise. This exercise helps overcome the drowsiness and stiffness that one so often feels on waking in the morning. As you do the Rocking exercise, you will also experience an agreeable, invigorating sensation due to the fact that your vertebrae are being given a good massage. This exercise will limber up your spine and keep it in a flexible and youthful condition. The yogis say that you can dodge old age as long as your spine remains elastic and strong. Rocking will also help you to sleep better and more soundly. I remember the effect it had on an officer in the British army, who had been suffering from insomnia. About a week after he started studying yoga, he burst into his class triumphantly announcing that he had slept the night through without any pills. He has probably slept like a baby ever since.
Rocking is actually a very simple exercise, and in a few days you will be able to do it without difficulty regardless of your age, stiffness, and even weight.
How To Rock
Sit down at the end of the exercise pad to make sure that your back will not hit the hard floor. Draw up your knees, and bend your head down. Put your hands under your knees. You can join your hands or not, whichever is easiest in the beginning. Now, keeping your spine rounded, swing back and forth, back and forth, in quick successive movements imitating the swinging motions of a rocking chair. Don't straighten your spine as you rock backward or you will find yourself lying flat on your back, unable to swing forward again. Don't try to do the rocking movement too slowly either, at least not in the beginning. Just imagine you are a rocking chair in motion, and enjoy the fun of it.
Here is another helpful hint: Straighten the knees just as you swing backward and then immediately bend them again as you swing forward. Don't pause after you have swung back but simply continue the to-and-fro movement. Otherwise you may get "stuck."
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