14 Ways Beginner Yoga Benefits YOU

Yoga may seem mysterious to the uninitiated, but it is simply a form of exercise that stimulates your mind and increases your body’s level of fitness. Yoga means to Yoke – to unite – your mind, body and spirit and was derived from the Sanskrit Indians well over 5000 years ago.  Although yoga is ancient, it can and does make people feel 10 – 20 years younger.

Yoga means many different things to many different people. It is rooted in Indian spiritual tradition, and indeed the word yogi means someone who practices yoga.

The word Yoga itself comes from the Indian word, yug, “to unify.”  A goal of yoga is to unify your mind, body and spirit, and to bring you to a more relaxed state of being. Unlike other forms of exercise, yoga incorporates movement for physical health with breathing and meditation for peace of mind.  When you practice yoga breathing, you are better able to connect inner peace from your mind to every piece of your body.

There are many different styles of yoga, each with its own focus.  The two most common types practiced in the United States are Hatha Yoga and  Bikram Yoga, also known as ‘Hot” yoga.  Each has it’s own style of movement and thought.

Consequently, yoga is not a religion.  People who practice yoga can be Christian, Jewish, Muslim, Agnostic or any other religion they wish.  Yoga is a time proven method to enhancing mental focus and physical balance to help you function at full capacity.

What Type of Yoga is Right For You?

 Hatha Yoga, meaning sun (ha) and moon (tha)  has become very popular in the West and is the most physical type of yoga.  Yogi’s who practice Hatha recognize that a weak and tired body is a barrier to achieving spiritual enlightenment.  Therefore Hatha yoga aims to make your body an ideal vehicle for good health and fill it with energy.  Hatha concentrates on postures (asanas) and breathing exercises (pranayama) and meditation, (Dhyana) to energize the mind, body and spirit. Whereas Hatha yoga is generally practiced at a comfortable 72 – 76 degrees, Bikram yoga is practiced in a room that is between 95 – 108 degrees with humidity level of 60%.  Bikram Yoga consists of 26 poses practiced for a period of ninety minutes and requires that you are able to exercise in very hot temperatures.  If you choose this type of yoga, make sure to stay hydrated with water.  If you feel more comfortable at home there are plenty of DVD’s to start you off before you venture out to a class.  Just make sure to choose one appropriate for you age and fitness level.

Let’s talk about why you need to practice yoga.  Muscle connective tissues have a natural tendency to shorten with aging, as often evidenced in the stiffness of people age 30 and over.  Muscles must be regularly stretched to minimize the effect of natural muscle shortening. Flexibility, one of the three primary components of physical fitness, keeps muscle supple and responsive to the demands of daily life activities.  Because no matter how strong your muscles are, if your muscles are tight:  bending and reaching will become painful.

Yoga helps combat the negative effects of stiffness, pain, disability and stress through relaxation both mentally and physically. The intrinsic rewards of practicing yoga are immense.  Yoga offers gentle stretch, strengthening and physical/mental conditioning of the mind, body and spirit that significantly improves lives.

Yoga practice is at an all time high – The Yoga Journal reports that there are now 16 million people practicing yoga in the United States.  Yoga may be new to us westerners, but it is over 5000 years old – and it can make you look and feel 10 - 20 years younger.

The Mayo Clinic September 2003 Newsletter reports, “yoga IS effective at relieving stress.”

According to the National Institue of Health, “regular yoga practice can help reduce anxiety, lower blood pressure, alter brain waves and assist you heart to work more efficiently.

Thomas Jefferson University in Philadelphia demonstrated how just one session of yoga can lower blood levels of the stress hormone – cortisol.  “Participants cortisol level were measured before and after they practiced yoga, then again before and after they sat quietly while reading or writing.  After the yoga sessions, cortisol levels dropped.  There was no drop after the resting sessions.”

 Youthful Benefits of Yoga

• Increase Flexibility


• Reduce Pain from tight muscles


• Releases Stress and Reduces Anxiety Level


• Weight Loss


• Lower Blood Pressure


• Lower Blood Sugar


• Increase Energy


• Enhance Concentration


• Boost immune system


• Improves Heart Health


• Strengthens respitory system


• Helps you sleep better


• Can help relieve the pain from tension headaces


• Improves your overall quality of life

 Suzanne Andrews is the Health and Fitness Expert on WDSC TV’s Healthy Lifestyle Show, the host of Functional Fitness on Public Television and is also a licensed Occupational Therapy Practitioner and specializes in safe and effective health and wellness DVD’s for people age 40 – 80 years. 

How Yoga Helps You Release Stress and Regain Flexibility

Number One Stress Secret You Need to Know Now

You have stress. You’ve always had stress. You can’t remember a time without stress. You work for a company called Stress. You have a kid named Stress, the dog is Stress and you even married a guy named Stress. You find yourself asking, who am I and how did I get here?

Amazing stress secret revealed…..The World is a Busy Place. You feed the kids, walk the dog, Stress, around the block, go to work, cram in a 15 minute lunch, fight traffic going home, take Stress to soccer practice, get groceries at Stress Mart, car repairs, music lessons and then you go to sleep with Stress snuggled next to you.  Stress wants to have sex and instead of feeling all warm and fuzzy, you’re thinking, “I hope he’s kidding”. Whew, all this full and active life stuff is getting to be a little much.

There never seems to be enough time. That is, time for yourself. But now is the time to make some time because before you know it you’re out of time and after that, times up!

With stress reaching epidemic proportions, emotional eating has become the fastest way to release stress and that usually means fats and sugars.  With the added stressors of overwhelming work schedules and the struggling demands of daily life, Americans are carrying heavier burdens and equally excessive weight.  But you need not carry the weight of the world on your back, hips, thighs or belly – with these simple stress releasing techniques, you can release stress, boost your energy and lose weight at the same time.

Breathing for Stress Release and Weight Loss:

When you are stressed, your body releases powerful hormones including the major stress hormone cortisol.  Cortisol can cause you to crave sweets and other carbohydrate rich foods.  Since stress can raise your blood sugar as much as a candy bar, your body will greatly benefit from quick and simple, breathing techniques that have been used for years to arrest stress which helps you avoid the urge to succumb to comfort foods.  If you drive a car you have time to do this.  Take a deep breath and inhale through your nose for two seconds and exhale for four seconds out your mouth. Repeat this process 6 times before going into work and see if you don’t feel better. Bet you do! Repeat this anytime you’re alone throughout the day and again on the way home.

Stretching

 As we age, our muscles shorten and become tighter and the range of motion in our joints  decreases.  This can put a damper on busy lifestyles and even hinder day-to-day, normal activities. Chores that used to be simple, such as bringing in groceries from the car or reaching for a jar off of the top shelf, now become difficult. A regular stretching program can help lengthen your muscles, increase your flexibility and make daily living activities easier.

Everyone can learn to stretch, regardless of age, size or flexibility. Stretching needs to be a part of your daily routine, whether you exercise or not. There are plenty simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout!

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced tension in muscles


• Increased range of motion in the joints


• Better muscular coordination


• Better blood circulation


• More energy as a result of the increased circulation

Yoga:

Thomas Jefferson University in Philadelphia demonstrated how just one session of yoga can lower blood levels of the stress hormone – cortisol.  “Participants cortisol levels were measured before and after they practiced yoga, then again before and after they sat quietly while reading or writing.  After the yoga sessions, cortisol levels dropped.  There was no drop after the resting sessions.”  Less cortisol means less cravings for sweets.

The thing that most people don’t realize about yoga is that when you go into a simple yoga pose and hold it, you’re using almost every muscle in your body. That few moments of tension on the muscles is using energy, thereby burning fat. You wind up using your own body weight instead of hand weights and for the most part accomplishing the same thing, losing weight and gaining strength and stamina. Ever seen a pudgy yoga teacher? Me neither.

All these things lead to a stronger heart, stronger muscles, better blood circulation, more stamina and better sleep. Not to mention a better outlook when Stress rolls over and says, “oh honey?”