How Yoga can help with Stress

Tense, nervous and anxious, we are caught up in the hellish grind that drives us inevitably into "stress," because our constant state of anxiety stops us from facing up to the relentless demands of modern life which, behind a friendly and comfortable exterior, conceals an inhuman machine and an unrelenting struggle for existence. Is it really surprising, then, that millions of people live with the depressing feeling that we are "out of step," overlaid by apparently impossible tasks with which we cannot possibly cope, and from which we can never escape.

Tranquilizers, or what is often referred to as the "happy" pills, bring temporary relief; but in the long run the cure is worse than the disease, since it does no more than damp down the roots of our anxiety and nervousness without eradicating it. There are two types of remedy, both preventive and curative: controlled breathing and relaxation. The latter is the most direct cure.

Relaxation is essential to true yoga, and without it there is no chance of happiness, peace, or health. Tense people, even when we have everything to make us happy, keep happiness at arm's length. Relaxation is also the source of creative thought. We should all learn to relax our bodies consciously every day for a few minutes, so that we remain relaxed afterward in any situation.

We must first understand the underlying techniques in order to grasp their purpose and apply them wisely. Then we can study the methods that lead toward this restful state, which is better than sleep itself. The art of relaxation can be acquired, and those experiencing the euphoria it brings for the first time find it to be an eye-opener. The body, which had become lifeless and heavy is limp and relaxed while the spirit seems to soar, freed from material affairs, and outside its earthly shell.

There are two types of muscle: First is the voluntary ones attached to the skeleton that allows us action and movement at will. They are able to contract and shorten with lightning speed when stimuli are applied to the relevant nerve; second, there are the plain or unstriped muscles, which surround the ducts of the body. These powerful muscles contract and relax slowly in automatic movements, and are free from voluntary control, although a yogi can reach a state where they can be controlled.

In relaxation it is the first group, with which we are concerned, and we must be careful to dissociate the muscle from the nerve that stimulates it to action. We may compare the muscle to an electromagnet and its nerve to the electric wire that connects it to the mains of the brain, and from there we can go on to examine the different states in which these voluntary muscles may be found.

Yoga in a Few Minutes Each Day with Ina Marx

Ina Mirx is 68, looks 35, and can do things with her body that a 16-year-old farm hand can't do, but she wasn't always fit-as-a-fiddle.

At the age of 30, while pregnant, she was forced to jump from the third story of a burning hotel. She landed on concrete, fractured her spine and pelvis, broke several ribs -- and lost her child.

Over the next 10 years Marx tried nearly every kind of regimen to rescue herself from this state. Nothing worked, and she eventually reached such desperation that she attempted suicide, twice. Then she discovered yoga -- her salvation.

With new confidence and a new lease on life, she began teaching yoga and has also written two books, Yoga and Common Sense and Fitness for the Unfit.

With her special yoga program, she combines the physical aspects of Hatha Yoga with Raja Yoga, the meditative side.

Her method is specially designed to reach out to all those who have been left in the dust of the high-energy, high-impact state of modern fitness programs, and those who need to relax and unwind in a short amount of time to relieve a lot of stress quickly.

What's more, the best thing about Marx's form of yoga is that a few stretches a day, for a few minutes a day -- at home or in the office -- can lead couch potatoes and grouches to a very bright light at the end of the tunnel.

Yoga for Women

If a woman wants to live a healthy life devoid of any stress, she should start her day with some gentle yoga practise.

First of all, when you roll out of your bed, sit on a yoga mat on the floor and hug your knees to your chest. Then raise your legs in the air and stay this way until your head clears. Then stand up and drop your forehead as near to your shins as possible until you feel ready to tackle the day ahead.

Waking up doesn't have to consist of pouring coffee down your throat to shock yourself into life.
Many women start working against themselves as soon as they wake up - caffeine, cigarettes, intensive exercises or no exercise at all. There are a lot of faddish like get fit programs around today have a very violent approach - e.g. do 50 leg raises or pound your body jogging on the pavement or jump around to a rhythm not of your own making.

Your approach to fitness and well-being and to life in general should be a more gentle one - working with concentration and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and you won't be ruthless with other people.

Your routine should ideally center on 28 postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and join together. The exercises should range from deep breathing to pretzel-like stretches.

Yoga provides many benefits and is a great start to your day because:

- It helps you maintain flexibility, build strength and muscle definition and even
- It is strenuous, but not painful, and it gives every inch of your body a terrific workout.
- It is very helpful in strengthening a body that has been plagued by injury.

Try to spend 30 to 90 minutes on your yoga routine, before you have breakfast, five or six days a week.

Avoid the temptation to only go with your strong points - like weight-lifting if you've got great muscles. It's the thing that you find the hardest that you need to work on the most.

Don't space out during your yoga practise. Use that time to have a private conversation with yourself: 'How is my balance and coordination today?' , 'How do I feel physically and mentally?', 'Is there something I should pay special attention to?'

A Ten Minute Yoga Routine

Whether you are a stay at homeMom with a new baby or working too many hours at the office, you can do Yoga any time in almost any place! You can do yoga stretches and postures in bed or even while driving to work.

Hundreds of Yoga practitioners use their lunch hour to squeeze in a little exercise Yoga style!

I occasionally use my lunch hour for Yoga, said John Ray White, 35, who works at the Arkansas attorney general's office. Downward facing dog and sun salutation are two of the postures she practices every day.

Practicing yoga in the middle of day some people think is the break that they need to face the afternoon, said Ray.

Here are a few poses you can do to get started.

Kick Back Log-on Pose

Interlace your fingers behind your head. Relax your elbows and shoulders. Smile, breathe and stretch your elbows back. Let the tightness release slowly.

E-mail Meditation

While reading your e-mail, remember to breathe slowly and focus your attention on your breath. Make the out-breath two times longer than the in-breath. This will immediately calm you.

Photocopier Stretch

Place your hands on the edge of the copier. Stand back with feet apart. Drop your head and chest. Breathe and relax your shoulders.

Close-the-deal Warrior Pose

Raise your arms to the side with fingers pointed. Take a big step to the side, with your right foot out and knee bent, your left foot planted, left leg straight. Keep the upper body straight and strong, shoulders relaxed. Relax into the stretch -- don't hold your breath. Return to a standing position, switch sides and repeat.

Preventing Lower Back Pain with Yoga

Twenty percent of all those who undergo surgery for lower back pain will get no relief. The remaining 80 percent will have problems ranging from mild to severe. All will have trouble with spinal flexion.

Yoga does not offer cures. It simply promises that if you faithfully practice these asanas every day, there will be no pain and you will build up a strong and supple spine, restructuring posture and body image. Once you have back problems you must remain conscious all through the day of how you stand, sit and lie down.

Here are a few guidelines:

• Sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.
• Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.
• Do not go in for break-dancing, strenuous aerobics, jogging, running or anything where you need to bounce or jiggle. Guarded activity is the key here.
• For lower back pain, sitting is the most painful. Sit on a firm seat, not squashy cushions, and sit on your buttock bones. Do not loll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright. Sit as often as possible in The Diamond Posture (Figure 1) in order to benefit the sciatic nerve and to cure a convex or a lateral curvature of the spine.
• When the pain is acute and you can neither sit nor stand in comfort, rest in bed, take whatever anti-inflammatory or analgesic medications your physician prescribes, and wait until the pain is milder before starting on these postures.
  

Yoga for Office Workers - The Side Angled Stretch

I'm going to talk about some poses that are beneficial to people who spend most of their day sitting in an office working on a computer. The first pose is the Side Angled Stretch.

First stand straight against the wall and stretch the feet about three to four feet apart. Inhale and raise arms up to shoulder level, palms down. Point right foot to the right and slightly turn in left foot. Bend right knee to form a right angle, with thigh parallel to the floor and the shin vertical. The knee should be directly above the ankle. Stretch the back leg and tighten the knee.

Breath out deepluy and stretch your right hand down to rest on floor behind right foot. Turn your head to look up and press your left hip flat against wall with left hand. A strong pull should be felt all along the left side. When you feel comfortable, stretch the left arm up and press it against your ear so that from left heel to left hand the body is stretched and extended. Hold this position for a slow count of 10, making sure that upper shoulder, hip and bent knee are pressed against the wall. Inhale and return to starting position. Exhale and repeat on left.

The benefits of this posture are that it tones every muscle, tendon and joint in the body. The heart is revitalized and strengthened, and, if crooked, the spine is stretched and realigned. The hip joints, which can weaken with age, become stronger and more flexible. The neck is stretched and made more flexible, easing the pain of stiff, tense muscles and spondylosis. Thighs, hips and waist are firmed. Even digestion is improved.

Be sure to lie down and relax after your yoga practice. Relaxation after exercising helps the body to recover, regulates the flow of blood, and calms and soothes the mind. That way you don't feel tired but refreshed and invigorated.

Lower Body Yoga Positions

Just as a tree needs to set down deep roots so it will not fall over as it grows, you need to find a comfortable position for the lower half of your body that you can sustain for 5,10,15 minutes or even longer. The great meditators have come up with traditional postures. Although they may appear different from the outside, these postures have one thing in common: the pelvis tilts slightly forward, accentuating the natural curvature of the lower back.

The following poses are arranged more or less in order, from the easiest to the most difficult to do. The lotus, though difficult, has some definite advantages and you can work up to it by stretching your hips using the yoga exercises. You should not worry about which looks the coolest; just experiment until you find the one that works best for you:

Easy position: Not recommended for extended periods of sitting because it is not very stable and does not support a straight spine. Sit on your cushion with your legs crossed in front of you. Your knees do not have to touch the floor, but do keep your back as straight as you can. You can stabilize the position by placing cushions under your knees; gradually decrease the height of the cushions as your hips become more flexible which will naturally occur over time. When your knees touch the ground, you may be ready for Burmese or lotus position.

Burmese position: This pose involves placing both calves and feet on the floor one in front of the other. Though less stable than the lotus series, it is much easier to negotiate, especially for beginners. With all the cross-legged poses, first bend your leg at the knee, in line with your thigh, before rotating your thigh to the side. Otherwise, you risk injuring your knee, which is built to flex in only one direction, unlike the ball-and-socket joint of the hip, which can rotate through a full range of motion.

Quarter lotus: Exactly like half lotus except that your foot rests on the calf of your opposite leg, rather than on the thigh.

Half lotus: Easier to execute than the famous full lotus and nearly as stable. With your buttocks on a cushion, place one foot on the opposite thigh and the other foot on the floor beneath the opposite thigh. Make sure that both knees touch the floor and your spine does not tilt to one side. To distribute the pressure on your back and legs, remember to alternate legs from sitting to sitting, if you can. In other words, left leg on the thigh, right on the floor, then left on the floor and right on the thigh.

Full lotus: With your buttocks on a cushion, cross your left foot over your right thigh and your right foot over your left thigh. It is best to alternate legs in order to distribute the pressure evenly. Full lotus is the most stable of all the poses, though it should not be attempted unless you happen to be particularly flexible.

Yoga - a cure for Stress?

Yoga is a 3,000-year-old, Hindu discipline of mind and body became known originally in the Western society with the hippie generation of the Sixties and early Seventies. Its image as a mystic practice is disappearing as fast.

As an effective method of stress management, yoga is spreading into the business world, the helping professions, nursing and old age homes, and is used in the treatment of alcoholics, hyperactive children and youngsters with learning disabilities. Yoga centers are getting stiff competition from adult education classes of community colleges, boards of education and parks and recreation departments.

The meaning of yoga is union of the body, mind and spirit with truth. There are many kinds of yoga to study, and there can be endless years of practice for the willing student.

Hatha Yoga is among the most popular forms in the west. It emphasizes the practice of postures, which stretch and strengthen the body, help develop a sense of balance and flexibility, as well as body awareness and mental concentration. All forms of yoga incorporate the practice of proper breathing techniques for relaxation, to rest the mind from its constant chatter, to experience an internal calm, and to energize and purify the body.

A lot of people are exercising for the psychological benefits and trying many of the Eastern activities, like yoga and tai chi. Yoga seems to have a calming effect on people.

Yoga techniques work on children as well as adults. When your children are quarreling, ask them to stop what they're doing, raise their arms over their heads, lean forward and breathe deeply to help diffuse their anger. It definitely helps them to calm down!

Simple Yoga Poses

The following yoga poses can be done anytime, anywhere, or as part of another workout. Always warm up for a few minutes with some walking, marching or similar activity until your body and muscles feel loose and warm.

Breathe deeply and fully while holding the poses, breathing from your lower belly and diaphragm rather than holding your breath in your chest. In yoga a breath cycle is one inhale and one exhale.

Warrior 3 Pose
Start in the Mountain Pose with the heels slightly apart, big toes touching, legs straight, chest lifted, pelvis in a neutral position. Placing hands on hips, step back with your right foot so just your right toes touch the floor, all of your body weight on your left foot.

Keep your right leg extended in a straight line as you start to lean forward from your hips. Balance the length of your body, from your right heel to your fingertips, over your left leg until your torso is parallel to the floor. Keep your weight evenly distributed through inner and outer heel, with hips level. Begin with 5 breath cycles and progress to 15.

Lift your torso up and return to the Mountain Pose; repeat on the other side.

Plank Pose and Side Plank Pose
Begin on your hands and knees, hands directly under shoulders, knees under hips. Move feet back until the legs are straight and you're balancing on your toes, feet together. Keep the shoulders pulled back and down, arms straight. This is the Plank Pose.

Squeezing the ankles together, roll onto the outer edge of the left foot, keeping feet stacked, legs straight. Lift the right hand toward ceiling then look up at it. Let your abs support your body without clamping and crunching. Then lower right hand to floor, rolling down toward the right, and return to the Plank Pose. Repeat on other side. Hold each pose for 5 breath cycles.

Do the poses in a tranquil environment. Music, if used, should be tranquil and peaceful. Move to your own limits.

Yoga for Skiers

It is incredible what yoga does for skiing. People can ski all day long and much better conditioning before hitting the slopes can increase the safety and enjoyment of the sport. Most ski injuries occur early in the day when muscles are tight and enthusiasm is high, and late in the day when muscles are weakened and technique is poor.

A simple yoga exercise called the awkward pose, can increase your strength, balance and concentration which will make the ski season more rewarding.

It consists of three variations which are done sequentially.

To begin, stand with the feet apart, about shoulder width, an even distance (approximately six inches) between your heels and toes. Extend the arms out in front of you parallel to the floor with the shoulders pressed down and away from the head. Keep the upper body strong and firm in this position.

Bend your knees and shift the weight back into the heels, pushing the buttocks out behind you. When the top of the thighs are parallel to the floor and arms, hold your pose. The feet should be held parallel and the knees should only be shoulder width apart.

One good way to think of getting into this pose is to imagine that you are sitting in an invisible chair leaning back to bring the spine and shoulders against the back of the chair. The arm muscles are contracted, the abdomen is held tight and your breathing should be normal. Hold the pose for 20 seconds. Stand up.

The second part of this series is similar to the first. Keep the upper body the same as before and stand straight up onto the balls of the feet, standing as high as possible with the arches pressed forward. To keep the ankles strong and straight, press down with each big toe. Now, bend the knees again keeping the spine straight and stop when the quadriceps are parallel to the floor. Hold this pose for 20 seconds. Stand up. You will find this second pose a bit more difficult.

Third, assume the same basic pose with upper body firm and strong. Again, slowly bend the knees and this time sit all the way down lightly onto the heels. Now press the knees together and hold the body still. The quadriceps are again level with the floor and the spine is straight. Hold again for 20 seconds. Stand up out of the pose slowly, bring the heels down and relax. Don't forget to do a second set of all three poses.

Can Yoga Help Parkinson's Disease?

First described as ``shaking palsy'' the disease that now bears his name, medical science has thus far been unable to unravel the cause or causes of most Parkinson's cases or to devise a cure.

Nonetheless, dramatic progress has been made in treating the disease, which is known to afflict about half a million older Americans, or one person in 100 over age 50. This figure does not include the untold thousands with symptoms of the disease that are not severe enough to prompt them to seek a diagnosis. But early diagnosis is important.

Diagnosis of Parkinson's disease is based on the patient's symptoms and performance on certain neurological and neuropsychological tests, along with ruling out other possible causes of those symptoms. Some cases of what doctors call Parkinsonism are caused by potent drugs used in the treatment of schizophrenia and other psychiatric illnesses or they are a result of poisoning by manganese.

Through medication, exercise regimens and tips on adaptive living measures, modern treatment can forestall or reduce the symptoms of Parkinson's disease, allowing patients to lead full and active lives for years after diagnosis and often for the rest of their lives because most of its victims are elderly. The late stages of the disease, however, can leave patients vulnerable to pneumonia, blood clots and bodywide infections that can be fatal.

Yoga has a major role in management of Parkinson's as it has emerged as a beneficial alternative therapy and an ideal form of exercise for Parkinson's patients because of its slow movements.

Following the steps mentioned below could effectively help people with Parkinson’s:

• Concentrate on controlling your breath (Pranayama) as this form of yoga helps in moments of panic – such as feet sticking to the floor when walking. In this form of yoga, the mind is always alert.
• Few yoga exercises like back strengthening postures, lots of shoulder movements, breathing practices and some meditation definitely helps.
• One of the most useful forms of yoga used for Parkinson’s is Ashtanga Yoga. It works to strengthen the body and do increases blood circulation.
• Daily practice of yoga is essential since Parkinson’s itself does not necessarily weaken the muscles. Weakening of muscles is generally caused by lack of movement. Daily practice should be encouraged, but not enough to cause fatigue.
• Parkinson’s also result in the loss of movement of the facial muscles. Pranayama and other yoga movements could help in relaxing those muscles and bring in smile on the faces of the patient.

Patanjali’s Yoga Sutras

Patanjali’s Yoga Sutras is a text that covers many aspects of life, beginning with a code of conduct and ending with the goal of yoga, a vision of one’s true Self. The Pantajali’sYoga Sutras is probably the most authoritative text on yoga.

It defines yoga as a focusing of the attention to whatever object is being contemplated to the exclusion of all others. Yoga isn’t only about postures, or meditation, it is a way of life, or religion. In this influencing scripture there are eight steps to awakening or enlightenment through yoga. These eight astanga or limbs of yoga are: yamas, niyamas, asanas, pranayama, pratyahara, dharana, dhyana, and samadhi.

The yamas consist of lessons in moral and social conduct in our environment. It teaches us to restrain from lying, stealing, and greed. Non-violence and consideration toward all living things is the key. Communication with sensitivity towards others and moderation in all things we do is revered.

The niyama focuses on attitudes towards ourselves: compromising, cleanliness, serenity, devotion, and asceticism. One should study and reverence to a higher intelligence. There is an acceptance of our limitations in relation to God. It is key to have removed the impurities from the mind and body.

In the asanas, one focuses on posture practice, positioning the body while incorporating the breath to achieve a greater awareness in the mind. One is alert and relaxed without tension, while observing the reactions of the body and breath to various postures. This minimizes the effect of the external influences on the body, such as diet and climate.

Pranayama, or the restraint and control of the breath, helps with concentration, energizing and balancing of the mind and body.

Pratyahara is the relaxation of the senses, where no distractions actually activate the mind.
Dharana, or concentration, is the ability to direct the mind toward a chosen object and focus in on it alone.

Dhyana, or meditation, is the ability to develop focused interactions with what we seek to understand.

Lastly, but most importantly, Samadhi is the ultimate state of Self-realization, or union with the source.

Choosing a Yoga DVD

With more than 100 yoga videos on the market, you can imagine the diversity among them - everything from nude yoga to postnatal yoga.

Healing Yoga. This DVD promises to improve circulation, promote weight loss and manage the symptoms of diabetes and high cholesterol. Without a medical study it's hard to say if it can really deliver, but the hosts, Lisa and Charles Matkin, come with good credentials.

They have taught therapeutic yoga programs at Beth Israel Hospital in New York and New York Presbyterian Medical Center, working with physicians in using yoga to help people with chronic injuries and illnesses.

The 35-minute DVD is designed to help you increase your metabolism, according to the Matkins. The couple begin the workout with Lisa demonstrating the moves next to a pool with an ocean in the background while Charles does the voice-over, then they switch, then switch again. Both have soothing voices and good form.

The workout is divided into three sections. The first deals with learning to control your breath. It's a pretty basic segment, teaching you breathing techniques and stretching out the body.

The second is for strength, and involves poses that are a bit more difficult, such as the warrior and downward-facing dog poses.

In the third section, you work on releasing tension and relaxation.
This is a good DVD for all fitness levels. The moves are explained well, as are the benefits and purposes of yoga. None of the poses is very difficult, and the instructors give you modifications to make the moves easier.

Power Yoga by Rodney Yee. This DVD takes you through a vigorous set of poses collectively called the Sun Salutation (which you learn in another video, Power Yoga Stamina for Beginners).

Then, with the mountains of Maui as a backdrop, instructor Rodney Yee takes you through a series of very difficult poses including the pendulum, where you balance your entire body off the floor with the strength of your arms, and others that require a good deal of upper-body strength.

Yee has a great, soothing voice and perfect form, but he never really offers an explanation of the poses or an easier way to do them. Nor does he offer any help in how to build up to them. That said, if you have the upper-body strength, this is an amazing - and fast - way to get in a strength workout without having to go to the gym.

What is Hatha Yoga?

Hatha yoga is an ancient hindu system of working with the human nervous system. Because it releases tension and endows you with renewed energy, far too many 20th century people, yoga teachers included, have come to look upon the venerable Indian physical science as solely an exercise for health and vitality of mind and body. It is that, but it is also much more. Hatha yoga practices are more spiritual than physical, more subtle than gross, more a means of understanding than an exotic way to relieve stress or limber up the body.

The sages who developed hatha yoga designed it as a way to gain conscious control of our life energies, a way to go within, to harmonize the external so the innermost Self could be encountered. To them, it was about states of consciousness, about living a divine life, and it was a preparation for meditation.

As you perform the asanas, concentrate on feeling the energies within the nerve currents. Sensitize yourself to knowing when the body has been in each position long enough to tune the nerve currents involved. Then shift smoothly into the next asana. It's like a dance, a deliberate, fluid dance. During all postures, inhale using the diaphragm, not the chest muscles. Do not stretch unduly or force the body. Relax into the poses. Don't worry if you can't perform them all perfectly. In time, you will find the body becoming more flexible and supple. Free the mind of thoughts and tensions. You will be more aware, more alive, more serene.

While there are many more complex hatha yoga routines, these twenty-four asanas provide a balanced system for daily use. For the simple purpose of quieting the mind in preparation for meditation, this is all you will ever need. For best results, hatha yoga should be taught personally by a qualified teacher. These instructions and drawings are meant only as a rudimentary aid. For more elaborate regimens, inquire at a recognized school specializing in hatha yoga.

The scene of hatha yoga has a spiritual purpose - to balance physical and physic energies in preparation for meditation. It is not only meant to make us young, beautiful or creative, but to aid us in quieting the mind, body and emotions that we may awaken enlightened consciousness & know the Self within.

Reducing your waist size with Yoga

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.

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.

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.

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.

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.

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.