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What does a beginner need?
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September 20, 2006 - 5:59 am
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Because of the boring office time and depressed mood, I eat more and more and begin to put on weight quickly. I did not pay attention until one day I came across John and fell in love at first sight. In order to restore my slimness, I have been on diet for a couple of weeks. My friend told me her secret recipe. You can eat as much meet and fish as you want, but no rice, no bread, no sugar, and the absolutely necessarily is half a grapefruit after every meal. Oh, we may discuss it in detail next time if you are interested.

Besides, yoga can make a woman more pretty, so Id like to learn yoga. However, I have no gears, and my friend suggests me. They look very nice and cheap, but I dont know which ones to choose. Shall I only buy a ball, a mat or a whole kit? It seems the yoga kit has a better price.

Also, do you learn yoga from a teacher or simply learn by yourself by a book and video? I learnt dance for several years in my childhood, so perhaps some books and videos are enough to me? I hope we can exchange more useful information here, that's why I join in today.


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December 16, 2010 - 8:30 pm
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Picture this: You're feeling dissatisfied with yourself and the way things are going in your life. You're ready to make a change, both spiritual and physical. You're considering taking up some exercise, while at the same time, looking for some peace of mind. You may be wondering if there is anything that can reconcile all of these qualities. Have you ever considered taking up yoga?

Because yoga is a low-impact form of physical exercise, some people fail to see that it is more than just a way of getting rid of stress. The repetition of yoga poses emphasizes strength and flexibility, cultivating a healthier physique and desirable body shape. Like other forms of exercise, you lose weight, you have more energy, your heart rate is improved, and your metabolism is sped up.

However, yoga isn't about the physical aspect alone. It is a unity of the physical, spiritual and mental aspects too.

Yoga is very much a spiritual and mental experience as it is physical. Aside from toning and strengthening your muscles for greater flexibility, the postures and breathing exercises help to enhance your respiration, providing blood flow to your body and easing stress-related symptoms, such as tight and aching muscles. The poses are very gentle and deliberate, and help to calm and quiet your mind. Being able to quiet the mind is a difficult thing to do, but with the discipline that is taught to us by measured breathing and physical poses, it is very much attainable.

Some people see yoga merely as a physical regimen or a way to drop a few unwanted pounds. What they do not realize is that yoga has more to offer than that. It is a coming together of the mind, body and spirit. When one aspect of your body is negatively affected, the rest will surely follow. Some people even claim that practicing yoga provides them with emotional and spiritual fulfillment aside from the high provided by regular exercise.

Yoga allows you to see inside yourself and become fully aware of the person you are, through poses, breathing and meditation. With this increased awareness of the self, you will always strive to achieve harmony in all of the aspects that yoga brings together in the body. With a solid yoga regimen, pretty soon you will find yourself physically fit, as well as emotionally and mentally at peace. When you master the poses and the breathing exercises, learning how to meditate comes naturally after that. There is really no better feeling in the world than discovering your awakened sense of self when practicing yoga - and the union of mind, body and spirit serve to awaken and uplift a whole new you.


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October 4, 2010 - 10:08 pm
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Below is an interesting article that can help any of you design information and materials for beginner yoga classes and students.

Understand Yoga - Let's Clear Up Some Popular Misunderstandings

By Michael Field-Dodgson

Yoga is a very well known form of physical exercise and mental discipline, but a lot of people don't understand Yoga and what is involved. This is not surprising when you look at the amazing popularity of Yoga as a discipline and the multitude of variations that Yoga has. Often people try out one type of Yoga only, and so they will base their overall opinion of Yoga on what they have experienced. This can be likened to people basing their knowledge of an issue in the world solely from the TV news - when the angle taken by the news organization has exaggerated the truth. The truth is that Yoga can be many things to many people especially in light of its commercialization, and so who teaches them and how they learn will naturally color how they understand Yoga.

Let's look at some of these common mistaken ideas:

Mistake 1: Yoga is just another craze

Part of the popularity of Yoga is the emergence of some overhyped courses claiming the big things that Yoga can achieve. To commercialize Yoga some people bastardize the practice. This tends to devalue Yoga because it then becomes associated with the many other exercise crazes. Unfortunately another exercise discipline called Pilates is another victim of this commercialization.

Yoga, however, is certainly not new and is based on documentation that is hundreds of years old that describes exercises, routines and poses that were probably being practiced for many generations before that. Yoga is a dynamic practice and as such an individual style may come and go, but for example, as long as sports players still do their stretches and extensions before they compete, Yoga will still be used.

Mistake 2: Yoga is for Hippies.

Yoga can be a form of meditation if you become practiced at relaxing or clearing your mind of thoughts and focusing on this mental state while you go through your exercises. But no way is it a prerequisite for you to begin your Yoga sessions in this way. The first principles of Yoga are to position the spirit, the mind and the body in one plane by obtaining inner balance. You see, what is meant by spirit, mind and body being on one level, will vary amongst individuals because it will relate to what their perception is already, or to how well they understand Yoga.

- To some people it will be a spiritually liberating experience.,

- To some people they won't see the distinction between mind and spirit.

- To some people it will be a de-stressing experience resulting in a relaxation of the mind.

Mistake 3: Yoga is just another exercise.

Yes Yoga is exercise but it is way more than that. You can walk to your car - you have exercised, but that is not what is meant by exercise. You could say that Yoga starts or begins with exercise. Yoga, as you may have gathered is mixture of exercise, physiotherapy, spirituality and psychotherapy all together. As you develop your mastery of Yoga there is a need to work on your mental strength and perhaps more important to develop your self discipline. If you can continue to undertake Yoga sessions, and for each one have the discipline to strike each pose correctly and maintain each pose for the set time, then it will be a natural progression for you to become a disciplined, calm and an organized person who can understand Yoga. So from what has been discussed so far you can realize there is a progression that people go through and this varies depending on the individual. For some practitioners the disciplined and organized level will be replaced by a higher spiritual level because they are so effective at removing all thoughts from their minds whilst meditating.

Mistake 4: Yoga is too controlled and slow to allow me to lose weight and gain muscle.

This is probably the biggest mistake of all and a major reason why people don't understand Yoga. Ever seen an overweight Yoga practitioner? There has been a certain amount of brainwashing by the very active weight loss industry that to lose weight and gain muscle you need to spend a lot of time in the gymnasium working on high impact, aerobic exercises - you know, a lot of puff and sweat. But as with anything, there is usually more than one way to achieve a desired result.

Yoga is an excellent means of losing weight and is particularly suited to increasing muscle tone for several reasons:

- It is true the exercise or posture routines are undertaken slowly but this is very good exercise because physical balance is being practiced, and the targeting of the muscle groups is very specific and systematic, so muscles are exercised that regular exercise programs may overlook.

- For those who stick at it, Yoga is very good for weight loss because it strengthens their mental resolve and so they become more disciplined with their diet.

- We all know too well that being overweight is a result of too much energy in, and not enough activity to use up that excess energy. You will know some people who can eat like a horse but never put on weight- and this tends to get up your nose, because all you need to do is look at food and you put on weight! These people have a higher metabolic rate and so use up the energy they consume more rapidly. Yoga develops active muscle, and this increases your metabolic rate so your body will use more energy and you will find that you will lose weight.

I hope this short discussion has enabled you to understand Yoga and what it actually is. Yoga covers a broad area and really people can use the parts of Yoga they enjoy or that suit their physical exercise goals. In this way Yoga becomes what they make of it.

Mike Field-Dodgson, a Scientist turned Business man, is a full time Internet Marketer and Forex trader. Mike lives on a farm in the South Island of New Zealand with his wife and two daughters. He was brought up in a family where unrefined food was the norm, and was taught, that if given a chance, our bodies have the internal capability to look after themselves pretty much. The Key is to be Trim, Healthy and Fit. Consequently his family's visits to the doctor are are few and far between.


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October 5, 2010 - 5:50 pm
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Yoga And The Approaching Holiday Season
By M. T. Cruickshank

Don't let your yoga practice falter as the holiday season approaches. Your body needs it more than ever when life's hours get full to capacity. Think about it...with all the food, extra things to do, socializing, traveling, shopping, wrapping, decorating. Okay, okay, it's only October. Still a yoga practice cannot be forgotten or your body will become rundown.

It's even more important to do yoga when your schedule is full. Otherwise your body will become saturated with stress. Take just twenty minutes every day to yourself. It will be good for your soul as well as the physical body.

During the holidays we all get a little crazy. Promise yourself that this year your yoga practice will not falter. Plan ahead by doing yoga before you start anything else for the day. If you have to get up half an hour early, do it! Believe it or not, you will feel more rested.

I can remember a couple years back when the company I was running went into full gear starting in September right through the beginning of January. We were shipping product all over the country into distribution centers of major retailers for the holiday season and dropshipping product to consumers for their holiday gift giving. There were two different rush periods. Three weeks in September and from about the second week in November right up until the end of the year. I was working 12 - 15 hours every day just to get the orders out.

My saving grace was my family room yoga that I did every day at about 5:00 am before I started my crazy life. Sure I would be exhausted at the end of the day but it was the yoga that helped pull me through as we were filling orders. Adrenalin helped too, I'll admit it but it was the yoga that allowed me to find "me" time among the chaos.

As we approach this holiday season promise yourself to commit to your yoga practice. There can be no greater gift that you can give yourself!

Practicing yoga consistently is one of the best things you can do for your health. Make a commitment to yourself and your yoga practice whether you go to a yoga center or do family room yoga. Your body will thank you. Tips for you to enhance yoga practice.

Yoga Paul

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October 6, 2010 - 3:29 pm
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Yoga and Being Out of Shape - Work At Your Own Pace
By Dee Cohen

There are many people who believe that because they are out of shape they do not belong in a yoga class. The truth is that no matter what your fitness level you can do the simple and easy stretches that will help you to become a healthier and happier person. There are different levels of yoga with regards to the different stretches that can be done. But when you enroll into a beginner's class you won't have anything to worry about. Almost anyone will be able to do the sort of gentle stretching that is characteristic of yoga. Even if you are out of shape you will be able to participate and start to improve the way your body looks and feels. Looking for classes titled restorative, gentle or chair yoga are ideal.

For the most part yoga is made up of doing various stretches in a number of positions. This in turn relaxes different muscles in the body depending on which type of stretch you are doing at any given moment. These can be extremely helpful in maintaining inner peace as well as physical well-being. Millions of people around the world do yoga every single day, each of them different in terms of fitness level, body, and skill. With time you will find that the more difficult stretches come easier after you have had time to focus on beginning exercises which are meant for those who have never even done yoga before.

Historically yoga has always been associated with Eastern culture and has deep spiritual ties. Although the Western version of yoga has been turned into more of an exercise routine, for others it is a vital way of life which brings them closer to their own culture and religious beliefs. The fact remains though that yoga can be done by virtually anyone who is willing to try. Chances are your local gym will have classes.

When you first start yoga it is important to remember that you should go at your own pace, especially if you are out of shape. If you decide to take a class with other people, some of them may be more experienced doing yoga than you are, but don't be intimidated. It is more than likely that there will be other people in the class who are of the same fitness level and body type as you are, so you don't have to be worried. You'll have an instructor to guide you through every step so you can get back on the road to fitness and well-being in no time. Many yoga classes have you close your eyes and it is not a competition.


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October 16, 2010 - 12:55 pm
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Yoga Basics - Start A Healthy Habit

By William Riley

Studying the yoga basics can really help you to understand the real essence of what yoga is all about. If you are interested in learning about yoga and how to perform it, starting with the basics is the way to go. This will help you decide if this type of exercise is right for you. For starters, you can search online for resources that teach about yoga and its different aspects.

What will you get from studying basic yoga?

1. The basic poses

Through yoga basics, you will learn the poses and forms needed to get you on your way to a healthier life. You can try out some of the classes in your local community centers. These classes provide you with an easy introduction to yoga and from here on out, you can decide if you still want to continue or not.

2. Increase in stamina and flexibility

Immediately after starting out the yoga classes, you will surely feel

much stronger and flexible than before. This is one of the factors that attract individuals to this activity.

3. Keep yourself fit

Becoming fit and staying that way is another thing that people desire. But, it isn't often that people succeed in this department. What if there is a way that you can transform the way you look and feel without so much rigid activity? This is yoga, by doing these exercises you find yourself having more energy throughout the day without the pain in your muscles. So say goodbye to those slugging mornings.

How to master yoga?

If you really want to make yourself healthier, then it is ideal that you practice your yoga basics every day so that you can hone your skills. But, if you feel that you are ready for more and want to move on with yoga, there is an advanced level. You see, yoga is all about building upon other skills, so you have to master each skill first before you go on to the next.

Is breathing important in yoga?

Breathing skills is very important when it comes to yoga. This should be studied very carefully and you have to make sure that you fully understand all of the procedures and concepts. So if you have any questions regarding the breathing aspects of yoga, you have to make sure that it is fully answered before you move on.

Learning the yoga basics will really help you to understand the entire yoga exercise. So don't skip this or else, you will just waste your time.

Yoga is your way to a healthier mind and body. If you want to learn Yoga Basics as well as Advance Yoga Training, visit and start living a healthy lifestyle today.


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November 12, 2010 - 7:14 pm
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If you are just beginning to learn about yoga, you may be unsure about many things. You may be asking the question, "What exactly is yoga, how do I begin and what will it do for me?"

Yoga is viewed by advanced practitioners as a vast science that requires a lifetime of learning and dedication, and rightly so. However, you can easily implement the most basic yet powerful parts of it into your life and start feeling the wonderful results immediately.

First and foremost, yoga is a stilling of the mind, a quieting of the endless chatter that we have swirling constantly in our brains. When we achieve that stillness, profound results occur. The union of body, mind, breath and spirit is the core and central aspect of yoga. The word yoga means "union."


Breath is life! In yoga, a key component is focusing on the flow and rhythm of the breath. This breath control is called Pranayama, and there are several Pranayama breathing techniques that can be performed during a yoga practice. Deep breathing is utilized to bring in more oxygen and energy to the body and to release stress from the muscles to promote a relaxing effect. As a result of controlled breathing, the mind begins to focus and settle. As the mind settles, the body follows, and the mind, body and breath all become one, eventually raising the functionality of the body and heightening the consciousness levels of the brain.


Meditation is a stilling of the mind through focusing on one central point. One meditation technique is through breath awareness; focusing on the breath. There are many techniques to achieve meditation, breath control being just one of them. You can also achieve a meditative state by using a Mantra. When the mind is settled and given a chance to rest, it becomes more productive when eventually called upon, just as muscles become more productive after given a chance to recuperate after a strenuous workout.

Physical Movement

Let's now focus on the physical movements of yoga (the physical stretches and moves, called Asanas.) There are a few basic moves that, once learned, begin to stretch and stimulate the entire body and spine. These moves have a profound effect on your entire physiology. They increase blood flow, promote joint mobility, increase flexibility of the muscles and have an entirely balancing effect on the body. Seeing some of the poses that are in magazines or books may be intimidating and look like they would be impossible to do. Forcing yourself into extreme contortions is not necessary in order to reap the benefits of yoga. Stick with basic yoga movements that feel good and your body will reward you.

The Results

You will see and feel many beneficial results from a basic and simple yoga practice. However, in order to see and feel the benefits, it is very important to practice yoga on a regular basis, not just occasionally. The best part is that once you begin to feel the benefits of yoga, you will naturally want to make it a part of your life. The beauty of beginning yoga is all about the transformation you will experience once the body, mind, breath and spirit are linked. Begin a simple yoga practice that you can do every day, a practice that you can bring with you everywhere. You don't need special equipment for yoga, just yourself and a willingness to learn and practice the basics. You need nothing other than yourself to find your true Self.


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November 18, 2010 - 5:37 pm
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10 Steps To Start A Yoga Routine For Beginners

By Denise B Simmons

It's okay to feel a little uneasy before starting a new physical routine, especially if you're a first-timer. You may be asking yourself, "How do I know taking up yoga is worth it?" If you've been wondering how to make the best out of your yoga experience in Kamloops, here are ten sure-fire ways to ensure that you have an amazing time at your yoga class.

1. Examine your goals.

First you need to ask, "What is the reason why you want to take up yoga?" Is it because you want to attain spiritual enlightenment? Do you want a great workout? Yoga is full of potential health benefits that include improved posture, muscle strength, balance and flexibility. It also encourages you to go deep within yourself and helps the mind relax via deep breathing and meditation. Once you understand your objectives, whether as a fitness routine or a meditative philosophy, it will be easier for you to find the best practice.

2. Pick the kind of yoga that resonates best with you.

The vast amount of yoga practices and teachers might astound you, especially when you're trying to find the right discipline. If your heart is not completely into what you're doing, you won't receive the full benefits of yoga, including the physical benefits. Yoga is a practice that involves your entire being, and if you aren't willing to embrace it as a philosophy or a passion, it will feel meaningless and empty.

3. Work it into your schedule.

It's very important to focus on how and where you want to take yoga. If you want a holistic experience, consider taking a class at your local ashram or studio where the teachings are strictly devoted to yoga. If your goals are fitness-based, some gyms offer yoga classes.

4. Your body can only go so far.

Your physical limitations play a role in the kind of yoga you wish to get involved in. Consult your doctor before undertaking a new fitness program, and above all, let your teacher know if you have any previous injuries that might affect your performance. If you're pregnant or suffer from high blood pressure, some of the more strenuous poses should be avoided. If you have heart problems, avoid taking up hot room yoga.

5. Don't be afraid to ask questions.

Before you commit to yoga, ask your instructor as many questions as you can to ensure that you're about to engage in something you'll enjoy, as well as being in tune with your goals.

6. Find a teacher you like.

It's important to find a good guru who will be sympathetic to your needs and wants during yoga class. Try out different kinds of classes with different instructors to find a style you are comfortable with.

7. Always listen to your body.

If you begin to feel uncomfortable, motion to your yoga teacher to help improve your pose. A good yoga teacher will tell you to back out of a pose if it's causing you great pain and discomfort. Remember, yoga isn't about stretching your limits immediately; it is a gradual, healing process.

8. Always remember to rehydrate.

Drinking water throughout the day will help you be at your best form as you practice yoga. Yoga can be a very vigorous experience, remember to drink lots of water afterward. Keeping hydrated is important as you sweat out all the harmful toxins that have accumulated in your body.

9. Practice makes perfect.

No matter how difficult the first session was, don't lose heart. Even the most flexible and enlightened yogis started out as newbies like you. Mastering the art of yoga is a practice that requires dedication, and your enthusiasm and progress will blossom into something great.

10. Have fun.

Although yoga may be a deep and often intense experience, don't be afraid to let yourself have fun. When you feel the stress monster creeping up on you, stop for a moment and enjoy a few deep breaths before going back into it.

An avid yogini, Denise is an enthusiastic follower of Katrina Ariel's teachings and regularly attends her yoga classes in Kamloops as often as possible.

She highly recommends watching her Kamloops yoga class video.


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December 7, 2010 - 9:49 pm
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How Do I Make Time For A Yoga Practice? And Why Should I?

By Tiffany Chion

Rushing from task to task on a daily basis keeps us in an "Action" only mode. We think we have to push and strive to make deadlines, oftentimes holding our breath as we try to get everything on our list done, breathing only at the end of the day when we hit that finish line--and there are still things on our list we have not done!

By being action oriented only we can lose out on the ease with which things wcan line up for us when we feel centered with a sense of ease in our body and comfort in our breathing. All of us have had days when everything has lined up for us easily. Our plans unfolded in what seemed to be an effortless way. Without exception--those were times when we were calm, centered, and relaxed. Even when we are busy and happy in our activity--we can be centered, calm and relaxed. Instead of pushing we can be riding the energy that we have taken time to line up first. Things unfold more easily when we are aligned.

So how can yoga help us with our alignment and centeredness? Breathing is an important component. Our body functions best whenever a stable breath pattern. When we hold our breath, or our breath is choppy or ragged, it sends a panic message from our body to our mind. It tells our mind that we are in danger--often known as a fight or flight response. When we act out of this kind of panic we are motivated by fear and often react unconsciously.

In contrast, when we are breathing deeply throughout our day and feel centered we will be more apt to arrange our day in a manageable schedule. We will move from task to task with more ease toward ourselves and others. And this is compounded further by the fact that when we act easily to people we interact with--they will often move heaven and earth to accommodate us. Have you ever spoken to a representative on the phone when you felt ornery or angry and have not gotten that credit to your account or the right service adjustment done quickly and efficiently? How about when you have made a call like that and you felt happy, calm and centered? Didn't it all unfold well? When interacting with our children--do you notice that just when when you felt frazzled and harried your children were often moody and difficult?

A daily physical practice of yoga will help you to release tension from your body. Exercise releases endorphins that helps flood a sense of well-being throughout the body. Muscles work, limbs stretch, we connect to our bodies and begin to feel great. We begin to develop tone in our arms and legs, we reconnect to our stomach muscles and relish feeling them working and stretching in our yoga class. Our metabolisms begin to speed up to easily process our intake of food and as a result we often find ourselves wanting to eat more healthfully. We become attracted to foods that will nourish us instead of simply comfort us. Oftentimes when we feel busy, overwhelmed, or overworked we look for a "treat". Its often a "treat" that we then need to work off--in terms of calories or money we spent shopping. Yoga is a treat that keeps on giving--in a salubrious and nourishing way. Your practice is a gift that will feed your body and your mind.

Okay,you say, so how can I make time for my yoga practice everyday? How do I fit it into an already full schedule? Where can I practice and how much do classes cost?

You have a lot of options when it comes to your practice. You can practice at home to DVDs or online videos, which is the least expensive and time-consuming option. It will also require that you create a small sacred space for yourself in your house, office, or yard. You can research different studios in your area and choose one where you feel safe and challenged by a caring and knowledgeable yoga teacher or teachers. Or you may choose a combination of both of these options. If you choose to attend a studio, research different options and choose the one that feels the most welcoming with a knowledgeable instructor to guide you. If you want more privacy or flexibility, financially and in class times and frequencies, you can buy a yoga DVD or join an online yoga video site where you can access new classes everyday. Remember, whatever you choose make sure it calls to you and is enjoyable.

You are really busy and work late sometimes. You are often tempted to 'blow off' the gym or that walk when you get home at night because you may feel rushed to begin dinner or other obligations. Think about your day for a moment. When is there a lull in activity? When your spouse is at work or the children are at school? On your lunch break at the office or at home if you have a home business. Choose a time slot that seems like it could work and let's begin there. Don't overwhelm yourself and try to carve out 2 hours if you already feel pressured or you will quit quite soon--saying you have no time. Instead set aside 30 to 45 minutes to start, just 3 days a week. You can always add more time to your yoga practice, as it feels right to you.

Now, let's choose a spot in your house.... Try finding a space that is especially for your practice. Maybe it's a small room in your house, maybe it's a corner in your room that you clear, and keep clear, marking it off as your own safe space. Clear the floor and put down a yoga mats and a folded blanket and any other props you will want to use. You can make this space warm by setting up candles and incense and perhaps a small picture that holds a special significance for you. You may also want to have a tape deck, CD player or Ipod close by so you can incorporate some yoga music or other soft ambient music into your practice. Even the sound of waves crashing onto a shoreline is a refreshing and soothing sound for yoga and is not distracting.

During your yoga practice, turn off your home telephone, your cell phone and computer.

If you suddenly get a clear idea during your practice and find this happens often, as it does for me as I get calmer and more connected with my body, keep a pad in your space to quickly jot down the idea so you can implement it later. Do not get up to use email or the phone during this time. Any calls can wait and you will be better equipped to handle any challenges or details in your life effortlessly after your practice is complete. If you have children that will be home while you practice, make sure they are safely occupied or are being watched responsibly so that you can completely dedicate yourself during this special time slot. Perhaps you can choose a time when your children and/or partner are out of the house if distractions are a possibility.

Remember, this time you spend taking care of yourself will make you better equipped to interact compassionately with everyone in your life so Do Not feel guilty about taking time for yourself! Make calm preparations to clear your time and your mind and begin your practice. Enjoy and watch your body begin to blossom, your breath begin to expand and your life begin to unfold more easily and effortlessly!

Article written by Tiffany Chion, founder of Sundari Yoga Studio and and Julie Liefeld RN, MA, PhD, LMFT. To find an online yoga practice, visit Yoga Universe.


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December 17, 2010 - 5:28 pm
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Yoga Positions for Absolute Beginners

By Manidip Chakrabarty

Yoga positions for absolute beginners actually seem to me very confusing as well as misinterpreted.

Some people are saying do these postures and some say no these are the postures to be taken into your consideration.

So I had a deep thought in this regard and revealing to you what I have discovered.

Actually I have not discovered anything, but these are discovered by Great Sages of India thousands of years ago. So the wise man says follow the expert!

So far so good, now I am like you only be trying to figure out what are the positions beginners should opt for if he or she wants to start Yoga from the scratch.

From over 13 years of experience I can start at any point, but for a genuine beginner what should be the options. In most of the ancient yogic texts you will find that the Great Sages always advised us to take the simple and easy meditative poses first to start with.

After the perfection, you can practice Yoga in the advance level for better therapeutic advantage gains.

So, according to ancient yogic texts we should first practice meditative poses like Siddhasana (Perfect Posture), Padmasana (Lotus Posture) and the Bhadrasana (Gentle Posture). Fine.

Now if you are starting from scratch you will definitely find it difficult to perform these meditative postures because you are not having your muscles flexed at any point. It may also harm your joints without flexibility in your muscles as well as joints.

Before you move further, I will suggest that to you to be warmed up and your muscles be flexed at the advance level. And for this flexibility the Sages also discovered a method that is not only beneficial for you to have your joints and muscles flexible, but also it is enough to give you all the benefits you can have by practicing advanced level yoga postures.

So the yoga positions for absolute beginners will begin by practicing first as SUN-SALUTATION or Surya Namaskar.

This Surya Namaskar method is for them who never tried yoga and for them too who are having a time problem. This method of simple and easy twelve workout process a combination of form, energy and rhythm which will get you prepared to practice yoga at the advance level and it has several benefits as well. Sun Salutation stimulates your entire neuro-muscular system and also supply huge quantities of purified Oxygen and keeps the balance between your whole body systems.

Practice this first for at least 15 days and then try to take meditative postures and then try to take yourself at advance level of yoga. I am illustrating how to do Sun Salutation here in this article in very brief, but you can find it just by simply "GOOGLE" it.


First Position: Stand up with your palms folded in Namaskara Mudra just in front of chest and keep your feet close together. Breathing is normal.

Second Position: Then raise your hands upwards while your palms are still in the Namaskara mudra and your hands will be touching ears. Now stretch your hands and abdomen upwards as much as possible and inhale.

Third Position: Now bend forward and keep your palms at the side of your respective feet and make sure your forehead is touching your knees and now exhale breath completely.

Fourth Position: Now sit down on your toes and push right leg backward and automatically left leg is in front between your palms. Now look straight ahead and inhale as well as raise your head a little.

Fifth Position: Now take the left leg back which was in front just beside the right leg which was previously backward, then raise your hips upwards and make align with the head with the support of your hands and exhale.

Sixth Position: Now lower your body with the support of your palms on the ground and make sure that your knees, head, chest is touching the ground and try to hold your breath here.

Seventh Position: Now keep your waist lower and raise your upper parts of the body by keeping your hands straight and inhale.

Eighth Position: Then bring your head down to the ground and raise your hips like a V shape and look towards your heels and exhale.

Ninth Position: Repeat the fourth number position and draw the air in.

Tenth Position: Here also repeat the third position and exhale.

Eleventh Position: Now repeat position number two and inhale.

Final Position: Then return to the position number one and breathe normal.

Do this in the morning. This will re-vitalize you, through Solar Vitalization for sure.

Caution: Do not try to be over smart by adopting the yoga postures which are of advanced level and you do not know much about it. Just do not go by the benefits of several advanced level yoga postures you may have been introduced through internet or somewhere else.

Hope this will clear any doubts from your mind. So do not wait and prepare yourself to practice yoga at the advance level.

"Next you will discover Manidip conducting a FREE 21 Day Yoga e-Training!!!"

Just Refuse to fall ill..!!!


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December 20, 2010 - 8:20 pm
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I could go into yoga history here, but that's a whole other page, for now just read on to learn the basics or foundation every aspiring yoga student should be aware of.

There are many different styles or types of yoga in the world, each one unique yes, yet each connected fully in the fabric of mind and body awareness.

As you read, you may find a style of yoga you connect with, you may even connect with more than one yoga style. The styles of yoga are as varied and unique as flowers in a garden, yet each holds a beauty and wisdom.

Searching for yoga poses for beginners? I offer this to you, be mindful as you read that the yoga poses aka yoga asanas are similar in all yoga styles. What differs in them is the creative organization and philosophies. So the difference being different yoga practices, meditation, chants and or science behind structuring certain yoga poses together. Bikram Yoga is a great example. He has a certain design to his yoga asanas and yoga classes that many people love. He is a master at what he has learned and what he teaches. You are master too, you just have not become aware of that inside of yourself. Yet.

My answer to the question of why practice yoga? Where else can you have deeply divine relationship with your own mind and body? My answer to that is in every moment, and thus my yoga path of life as a meditation in mind body awareness. My favorite type of pathway is a yin yoga...which in my experience is a slower meditative practice of being profoundly present in my body. When I slow down and become more still, I can unwind myself from the inside first..and then those inner unwindings ripple outward into my muscles, tissues, tendons, heart. This yin yoga is based in the principles of hatha yoga. This type of yoga can be practiced all the time, whether you are standing in line at the store, or sitting in lotus pose in a yoga class. It is a form of yoga meditation in the moment.

As I learned to develop a deeper loving relationship with myself through yoga and meditation, I learned that instruction comes from within in every moment. It's simply our level of inner awareness or inner consciousness that can bring us into the moment to be present in ourselves. It's also how yoga teachers direct their students into being in their bodies and observing their thoughts. Yoga takes practice just like everything else. Therefore, yoga, no matter what style, is always a practice to be more aware, to be more present. How does my body feel in this moment, how much further do I want to go in this stretching of my tight hamstrings. How relaxed can I stay while sitting in this traffic jam. The more I listened deeper inside myself the more quiet and relaxed I became. Then my pain, anxiety and unhappiness transformed into vibrancy, peace and ease in myself.

The place to begin yoga is within you. It always has been and it always will be. Even when you are in a class watching a teacher and trying to get into and figure out the perfect yoga poses. Are you truly aware in the moment, inside of yourself as to what your body is feeling and experiencing? Or are you outside of yourself trying to get somewhere else or to be someones else yoga pose? Are you able to stay focused and present in your body at work, at the gym, hanging out with friends? Yoga practice is not simply doing yoga poses for 1 hour. It's a life path. And the benefits are amazingly available for everyone.

The slower meditative yoga may not inspire everyone. Everyone can do yoga yes, but which yoga instruction you connect with is up to you.

Listen to your heart as you read the different yoga styles and feel which one makes your heart feel light and at ease, that's how you will know which yoga instruction you are drawn to.

Some people love the more physical, athletic types of yoga, (ashtanga yoga) some people love the yoga of chanting (japa yoga), or the yoga of service(karma yoga). Some people love the yoga of love (Bhakti yoga). If you read about styles of yoga more you can come to see the common thread in all them The Unity of mind-body-Spirit-which is the definition of yoga in Sanskrit.


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December 24, 2010 - 2:33 pm
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Easing Gently Into Yoga

By Oankar Kundan

While yoga is more gentle than weightlifting, jogging, or heavy-impact work, new practitioners still need to make a careful beginning. This isn't something you can rush into and expect to learn all at once. But if you take it slowly and ease into your first yoga postures with care and mindfulness, you can quickly develop your practice until it includes more strenuous and involved poses.

How you dress can aid your practice in going well. Don't wear loose or floppy clothes, because they might get in the way of your movements. Be sure to wear something comfortable that allows you to move in every direction. Bare feet are best for getting a good grip on your mat and for exercising the feet themselves. But of course you can use footwear or socks if the circumstances dictate.

You'll need a mat or rug, and perhaps a cushion for occasional support. Make sure you have enough room to spread the mat, and that you're in a quiet enough place that you won't be distracted. The peacefulness of your mind is as important, in yoga, as the gentle flexing of your muscles.

As you slowly begin, remember not to push too hard, but let your body ease gradually into simple postures you can handle. Work your way up slowly. Second, let yourself warm up with some simple stretches before starting on anything more complicated. Afterward, give yourself time to relax and meditate, to wind down.

As you go into poses, move into them slowly, and be aware of your muscle movements. Don't force anything. And above all things, BREATHE. Slow, deep breathing through the postures is essential, and will help you maintain the calm and smooth movement that will be most effective. If you exercise careful mindfulness as you begin, you will soon become proficient and confident, and will derive great benefits from your ongoing yoga practice.

Oankar Kundan is part of a medical family that researches and produces the highest quality herbal compounds available. For more information on the conditions that can be alleviated with natural, herbal methods, visit Kundan Herbs ( ) or follow the Kundan Herbs blog ( )


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February 15, 2011 - 3:28 am
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The internet is full of online yoga classes you can watch to learn about this very popular practice. Yoga is an ancient art that keeps the body in a full range of motion and the soul in balance. More and more people become interested in practicing it, as they realize that keeping your body healthy, flexible and strong is extremely important. Yoga will help you make sure that all of your joints, muscles and tendons will work as they should and will help you focus and learn better.

People who practice yoga don`t ever need a doctor. The body is kept in such a good shape that illness simply seems to stay away. The amazing thing is that people can begin yoga at any age and it can still do wonders for them. If you hear how passionately people talk about yoga and the way it changed their life you will feel like buying into the first class that come your way and start doing it immediately.

There are many online yoga classes available but finding good ones is tricky. Some of them are in video form and some are documents with images and many step-by-step instructions. Therefore, whether you prefer a video class, or would rather learn from 'scripture' there is always something available for you. Be very careful about the websites that offer online yoga classes, as many of them are just spam sites looking to fill your life with ads. There are some legitimate free ones out there however. The key is to take some time to look for them, as they are not always obvious in the long list of Google results. At the same time, you cannot be really sure that actual certified instructors offer the online yoga classes you find on the internet. Ultimately, it may be better to seek out advice from someone who has studied yoga and check their credentials. Learning from someone in person is usually better. An instructor can point out the mistakes you are making and he or she can keep you motivated. It is pretty easy to ignore your online yoga classes, but it is harder to forget about a set, weekly yoga class you paid a subscription for.

Every time you find some new online yoga classes check the credentials of the people who are offering them as there are many con artists out there looking to make a quick buck and they will pretend they are just about anything. Ensure you are practicing techniques that are safe and which will not push your limits too much. Take things slow and ease into your new form of exercise. Pushing anything too far, too fast is bad for your body and will result in you hurting yourself.

If you start following some online yoga classes, you will sometimes lose your patience and will want to quit. Don't let the negative parts discourage you, as yoga can be one of the most beneficial exercises that you can do for the rest of your life. Just remember that maybe millions of people live a healthy, fulfilling life, not needing a doctor due to practicing yoga.


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February 15, 2011 - 4:40 pm
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How To Practice Yoga Poses
By Heather Greaves

Practice yoga poses with these three principles and increase mindfulness, health, energy and joy. You can quiet the chattering the mind. Make these 3 principles your companions. Play with them in your favorite yoga pose and bring new mind to the pose.

Gravity, the breath, and the wave are the companions. Vanda Scaravelli who studied for many years with B.K.S. Iyengar discovered that by focusing on these 3 friends simultaneously, asana practice became effortless. We listen to and work with the body rather than imposing our ideas on the body. This is Vanda's gift to the world.

Our bodies speak to us in the language of sensations in the pairs of opposites: heat cold, lightness heaviness, pain ease, etc. To play with gravity we deepen our connection to the ground, and feel the opposite effect as a lengthening upward within our bodies. While sitting, lightly increase your connection by pressing your feet and notice the body's automatic response to gravity. How does this rebound make you feel? The conscious connection to the ground establishes a sound foundation. This is crucial. Shoulders, sitting bones, knees, feet, whatever body part is touching the ground must provide stability in the pose.

The breath must be natural and without force or strain as you hold the pose. Feel its movement within the body. Is the pose really held? Does the continuous motion affect the stability of the pose? With every exhalation there is release; every inhalation - expansion. We are present, listening and feeling as the pose grows and unfolds spontaneously. We assist intelligently like gently extending out to fingertips or creating room for the breath or releasing unnecessary tension.

This fluid movement within the body creates the wave. It rolls over the spine. Imagine the stem of a fern supporting the leaves. The spine responds to the touch, dancing with the wave.This softness replaces any tendency to be rigid. It brings comfort and ease, essential factors in any pose. Upper body soft, lower body firm - feel and balance the pairs of opposites.

The wave adds length to the spine when the foundation is secure. Space is extended within each vertebrae, releasing any stress to the spinal cord. The nervous system is healthier for this; communication to muscles and organs clearer.

The stability of the pose rests on the foundation - whatever is on the ground; and lightness and freedom in the wave created by the breath. Keep these 3 companions inseparable as you practice yoga poses. It is one way to experience the spirit of yoga.

Heather Greaves helps yoga enthusiasts learn more therapeutic yoga even though their primary teacher is a book. "To learn more about something, teach it." Since 2005 this Yoga Therapist and owner of Body Therapies Yoga Training has been training teachers in a certified yoga teacher training program.


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February 16, 2011 - 1:39 pm
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So you'd like to be a yoga instructor, but you think it's a complicated process to be one. You're wrong. Teaching yoga is not any different from teaching any subject in school. You must have mastered it with your heart and soul before you can impart your knowledge to others. And just as any math teacher masters the subject in the university to be able to teach it, so should you master yoga for you to teach it.

The first thing you'd like to do is, of course, to enrol in yoga classes. This is something you should give your heart and mind to, otherwise, it just won't work. You have to be able to actually feel and enjoy the benefits of yoga before you can make others appreciate it through your instruction. So go ahead and immerse yourself in the health and mental discipline. Study it, not just at a gym, but also with the use of DVD's, magazines and other materials that will help you master it from inside out. Being able to do those moves at home will give you more opportunity to perfect them.

Don't forget though, that yoga comes in many types, including Bikram, Iyengar and Ashtanga. It's good to know each of these, but if you really want to be a master, you'll have to devote yourself to one. Once you've made your choice of which among these three types you'd like to master, you can now get the right training. Remember that to be good in yoga, you have to practice, practice, practice.

If you really would like to pursue a career as a yoga instructor, check with the yoga association in your state. There will be specific guidelines as to how to acquire certifications that will allow you to teach yoga professionally. You may even be inspired enough to open your own yoga school, for which you're going to need to research on another set of guidelines and requirements. Before you decide to open a yoga studio, you must also consider that this is going to be as serious a venture as any other business venture there is. In other words, it's not just going to be your passion for yoga that will make this studio successful. You're also going to need some good business sense to make it work.

Being a good yoga instructor is more than loving this practice, though. It will also entail good rapport with your students. This means, you'll have to work at establishing good relationships with these people if you want them to truly learn from you.

A yoga teacher training course and yoga certification are two things you'll need to prepare yourself for being a yoga instructor. Whether or not you plan to open your own studio. Practice will, indeed, make your yoga perfect and certification will make you perfect for your job as a yoga instructor.


February 16, 2011 - 8:21 pm
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What a beginner should know about Yoga

The word yoga means unity or yoke (to bind). The objective of yoga is to unite the mind, body and spirit through a practice of breathing (Pranayama) and poses (asanas).

There are 8 principles in Raja and Hatha Yoga. They are referred to as limbs or paths. The first five principles guide the student away from an outward focus to an inner focus. The eight limbs of yoga are:

Yama: abstaining from possessiveness, coveting, lying, violence and sensuality.

Niyama: contentment, purity, surrender to God, austerity

Asana: postures that strengthen the body and facilitates meditation

Pranayama: controlled breathing

Pratyahara: withdrawl of sensory stimulation and redirected focus internally.

Dharana: concentration

Dhynana: meditation

Samadhi: Culmination or completion on the path of the yogi. Enlightenment or peace, being one with the universe.

One benefit of incorporating yoga is the development of lean and strong bodies. Yoga stabilizes and improves the spine along with improved balance and strength.


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April 12, 2011 - 6:41 pm
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When you practice Yoga you are taught to breath properly, to stretch and work your muscles in a safe and natural way that builds strength, tones muscles and (if you want to get into it at a deeper level) works on your spiritual muscles too. Here is basically what your first class will involve:

Yoga Teacher

You will be able to find a yoga teacher or class through maybe an advert, a website, a local community centre noticeboard or maybe through a friend. There are many classes in most cities so you shouldn't find it a problem. There are different stages of yoga difficulty which you will soon appreciate when you start, so of course it is best if you start with a beginner's class. This will teach you all the basics and not ask you to push your body too far or get at all complicated.


When you get to the classroom you will be with maybe up to a dozen people with your teacher at the head of the room. You will be issued with a mat, a soft block and maybe a rug. Most of your exercises will take place on the mat and the block is for helping you to sit comfortably if you have stiff joints. In some types of yoga there is a relaxation section of the class where you can cover yourself and practically fall asleep.


Your yoga teacher might have set the room up with candles or with a relaxation CD. Yoga teachers mix relaxation exercises with a range of stretches which build up gradually so that you don't hurt yourself. You may be on your knees stretching your back or standing on one leg reaching for the ceiling. There are countless poses in yoga.

Don't be afraid to lose balance, to take a break or to ask for help. Yoga is not easy in the beginning so if you want to get it right you need to give yourself the best chance from the start.


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April 13, 2011 - 7:58 pm
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Yoga has become a very popular and loved form of exercise in the U.S., but there are some people who still have misconceptions about it. In many cases these misconceptions prevent them from giving it a try.

It Won't Provide A Challenging Enough Workout

For those who have merely watched others do yoga it is easy to understand that they don't appreciate the challenge of it, especially if they watch someone who has been practicing yoga for years. This is not a cardiovascular exercise and those who have been practicing for a while make it look very graceful. Many who haven't tried it may mistakenly confuse the graceful look of it with ease. But looks can be deceiving.

Yoga poses can be deceptively difficult as they require a great deal of strength and concentration. Most poses are held for a length of time that really works and stretches the muscles. Poses can take from several months to years to "master". Even moving from one pose to another in a slow, graceful way often requires strength.

When many people start this form of exercise they are surprised by just how challenging it can be. The nice thing about it though is that as you continue to practice you continue to gain strength and challenge yourself in new ways with more advanced poses.

It Is Too Feminine

Some feel this form of exercise isn't masculine enough. There are a few reasons why yoga is thought to be an exercise for women. Part of this stems from the first misconception that it may not be a challenging enough workout. Another reason is that when most people picture a yoga class they think of a group of people (mostly women) in tight athletic clothing, which can make some men uncomfortable. For these reasons it has been marketed more to women than men, which is another reason too many men overlook this form of exercise.

You don't have to wear tight stretchy clothing to practice, just something loose and easy to move in. It can also be practiced alone at home if a group is intimidating. For best results it is good to make sure you are doing the poses correctly either by going to a class a few times to get help from the instructor in the beginning or having a friend help you.

Reap The Benefits

People who practice yoga see a noticeable difference in their strength and flexibility. For some this results in less joint pain and injury. Many people also notice they become better at concentrating. The mindfulness or awareness often felt during yoga can also carry over to other areas of your life that can be beneficial including eating habits and time management.

While it may not be the right exercise for everyone don't avoid it because of misconceptions. Give it a try for a month, who knows you may just grow to love it.

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