Showing posts with label Others. Show all posts
Showing posts with label Others. Show all posts

Thursday, November 19, 2015

Yoga Basics: A Great Way to Start Your Day


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Yoga positions, called asanas, are the basic physical part of a yoga practice. Although yoga poses are a type of exercise for your body, they are also much more. The word yoga itself is from Sanskrit, an ancient Indian language, and refers to the union of mind and spirit. Yoga began in India more than 3,000 years ago and is still practiced today for the health of the mind, body, and spirit. A morning yoga practice is a great way to get energized for the day ahead.

2 / 5   Cat-Cow Pose

Cat-Cow Pose is a great morning stretch for your back. "This yoga position opens the whole spine," says Jacqueline Corso, psychotherapist and certified yoga instructor on Cape Cod, Mass. To get into this yoga pose you need to get down on all fours. While gazing up at the ceiling, you drop your back down toward the floor as you inhale. Then while looking down at your belly button, you arch your back up like a cat and exhale. "Try to do this movement for one or two minutes," says Corso.

3 / 5   Downward Dog

If you have ever seen a dog stretch, you know how Downward Dog got its name. It’s a standard yoga pose, though not all beginners are able to do it, says Corso. For this position, start on your hands and knees, with your knees directly below your hips and your hands slightly forward of your shoulders. Press back, lifting your knees away from the floor while keeping your arms straight, and lift your tailbone up. Stretch your heels toward the floor to lengthen your hamstrings. "This yoga pose opens up the back of the body and is very energizing. It should be held for about 30 seconds to one minute," adds Corso.

4 / 5   Warrior One

"Warrior One is a standing position that signifies and stimulates strength and power,” Corso says. Start by standing up straight, and then step your left leg back 3 and a half to 4 feet. Bend your right knee so it’s directly above the ankle, and turn your left foot in slightly. Raise your arms directly above you, reaching strongly, and look up. This yoga pose stretches the back and the lower body. “It can be strenuous on the arms, which are held high in the air,” adds Corso. Hold for 30 seconds to one minute, then repeat, reversing leg positions.

5 / 5   Warrior Two

Warrior Two is similar to Warrior One, but the arms are held out to the side with the head looking forward, and the back foot is at a 90-degree angle instead of turned in slightly. "As with all yoga positions, breathing is an important part of the exercise," explains Corso. "As a matter of fact, yoga without breathing and meditation is just a stretching exercise. You can run through a series of morning stretches in about 20 minutes or you can add periods of meditation and have a morning yoga session that lasts an hour or more."

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The health benefits of yoga

Yoga exercise aims to improve strength, flexibility and breathing, while at the same time helping with physical health and mental wellbeing.

This ancient system of postures, called asanas, and breathing exercises has been around for more than 5,000 years.

Some meditation techniques may also be involved.

There are different types of yoga to suit different needs and abilities for relaxation, flexibility, strength and balance.

Yoga benefits: Flexibility

When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old, unfit, or "tight" to do yoga. The truth is you're never too old to improve flexibility.
The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and that causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.
Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter what your level of yoga, you are likely to see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.

Yoga benefits: Strength

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practising one of these styles can help you improve muscle tone.
An even less vigorous style of yoga, such as Iyengar yoga, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.
Many of the poses, such as downward dog, upward dog, and plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and chair pose. When practised correctly, nearly all poses build core strength in the deep abdominal muscles.

Yoga benefits: Posture

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand tall. Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you're slouching or slumping so you can adjust your posture.

Yoga benefits: Breathing

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn't focused on aerobic fitness the way running or cycling are. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.
Most forms of yoga emphasise deepening and lengthening your breath. This stimulates the relaxation response: the opposite of the fight-or-flight adrenalineboost of the stress response.

Yoga benefits: Less stress, more calm

Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant "mind chatter" that often underlies stress. Other yoga styles depend on deep breathing techniques to focus your mind on the breath. When this happens, your mind becomes calm.
Among yoga's anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters, dopamine, norepinephrine, noradrenaline and adrenaline, creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called "trust" and "bonding" hormone that's associated with feeling relaxed and connected to others.

Yoga benefits: Concentration and mood

Harder to pin down and research scientifically, concentration and the ability to focus mentally are common benefits you'll hear yoga students talk about. The same is true with mood. Nearly every yoga student will tell you they feel happier and more contented after class. Researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga's boosting oxygen levels to the brain. Yoga is even being studied as an adjunct therapy to relieve symptoms of obsessive-compulsive disorder.

Yoga benefits: Heart benefits

Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow theheart rate. A lower blood pressure can benefit people with heart disease andstroke. Yoga was a key component to the heart disease programme designed by American specialist Dr Dean Ornish. This was the first programme to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible anti-oxidant effect of yoga, and yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.

Yoga benefits: Effects on other medical conditions

As yoga has become more popular in the West, medical researchers have begun studying the benefits of therapeutic yoga. This is also called integrative yoga therapy or IYT. It's used as an adjunct treatment for specific medical conditions, from clinical depression to heart disease. Yoga benefits other chronic medical conditions, helping to relieve symptoms of asthma, back pain, and arthritis.

Other benefits of yoga

Some studies have suggested that yoga may have a positive effect on learning and memory. Other researchers have been studying whether yoga can slow the ageingprocess, increase a person's sense of self-acceptance, or improve energy levels.
Some potential benefits of yoga may be hard to study scientifically. For instance, yoga has been said to increase spiritual awareness. Nevertheless, there is an abundance of anecdotal claims for what yoga can do. Go to any yoga studio and listen to students after the class. Some will even tell you that yoga can help improve marriages and relationships at work.
The only way to be certain of all that yoga can do for you is to try it for yourself and see.
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Exercise

Exercise helps keep you fit and strong. It also boosts your energy, reduces stress and helps you feel good. Exercise several times a week that 'raises a sweat' is good but even small amounts can help.

Why it is important

People are not as active as they used to be and most people need to add exercise into their lives. Being active can make you feel:
  • Energetic, strong and healthy.
  • Able to do the 'every-day' activities of your life more easily.
  • Great - physical activity releases endorphins - these are the body's natural "feel good" chemicals.
  • Less stressed. Exercise can improve mental health and reduce depression.
  • Strong. Your muscles become stronger with more physical activity.
  • Less tired. You'll have a better night's sleep if you are regularly active.
  • Good about yourself, through better self-esteem and confidence.
You can also make friends through sports.
Any physical activity that involves an impact, eg walking, running, aerobics etc, helps to keep calcium in your bones, keeping them stronger for longer. This will make you stand tall and strong and help prevent osteoporosis when you're older.
Physical activity also means a strong heart and lungs - they'll last longer - and so will you! Exercise can lower your blood pressure and 'bad cholesterol', so you'll stay healthier in later years.

Starting out

  • It may seem hard at first, but the more you do, the more you will feel like doing.
  • Start slowly and build up. A very common reason why people don't keep exercising is that they started out doing too much too soon.
  • Try something new with a friend - it can be fun, and can keep you both motivated.
  • Do something you enjoy.
  • If you have had health problems you might want to get a check up before starting a new activity.

Choosing the right kind

  • Team sports can be a great way of having fun and improving your fitness at the same time. This can be a good way of making new friends.
  • Some people prefer individual activities that they can do whenever and however they want, such as bike riding, swimming or walking. 
  • Some people find dance classes a lot of fun.
  • There are many other activities you can do with a friend anytime, such as walking on the beach, a park or through the bush, having a game of golf or tennis, or swimming. Go roller blading, skate boarding, kick a ball around, or "shoot hoops".
  • There are holidays built around fun activities like skiing or wild adventure type holidays where you take in white water rafting, canoeing, mountain hiking and abseiling for example. You can also get involved in these kinds of activities on a one-off basis.
  • Try your local gym - most local gyms and many community centres offer organised fitness classes. You should have finished growing before using weights. Community centres may offer activities such as yoga, tai chi and self defence classes which can be cheaper than gyms.
How much?
At least 60 minutes of physical activity every day is recommended. This can built up throughout the day with a variety of activities. Physical activity should be done at moderate to vigorous intensity.               
  • Vigorous activities are those that make you "huff and puff". For additional health benefits, try to include 20 minutes or more of vigorous activity at least three to four days a week.

Avoiding injury

Start exercising at a moderate level and build up slowly. Do the training needed so that your muscles are ready for the extra work they need to do.
It is important to do some warm up exercises before you begin. Warming up prepares the body and reduces the chances of getting cramps or serious injuries. Walking, riding an exercise bike, gentle aerobic movements or dancing are good ways of warming up.
Cooling down properly will reduce the risk of muscle soreness or stiffness the next day. You can use the same kinds of physical activities that you used to warm up.
Stretches should be a part of warming up and cooling down.

The three types of fitness

When people talk about fitness, they are usually talking about three types of fitness. These are stamina, strength and flexibility.
Stamina and Endurance
Stamina or endurance refers to the body's ability to do physical activities for long periods of time. Running, dancing, aerobics, ball sports and other exercises that make your heart beat faster and cause you to sweat increase stamina.
Strength and Power
Physical activities that increase strength are called anaerobic activities. Anaerobic activities aim to increase physical strength, power and muscle capacity, allowing you to perform movements such as jumping and sprinting. Strong muscles also support and stabilise bone joints (such as ankles, knees, hips, shoulders and backs), reducing the risk of injury.
Resistance training is one way to improve power and strength. Examples are push ups and using weights (start with light ones and increase slowly). 
Flexibility and Suppleness
Flexibility and suppleness refers to your body's ability to perform its full range of movements without pain or restriction. If tendons and muscles become tight you are more likely to get injuries such as pulled or strained muscles and joint soreness. Gentle stretching will improve flexibility.

Don't overdo it

If you are spending a lot of time exercising, you may be overdoing it, which can be harmful to your health and often a cause of serious injuries.
Pain is a sign that you have worked too hard or have an injury – take notice of it and cut back on how hard you are working or change the activity until the injury has healed. A bit of stiffness and soreness after working hard can be normal, but pain that is severe or which lasts more than a couple of days is a sign of an injury.
Some people push drugs called steroids, saying they can make you fitter, stronger and faster. Taking steroids can be dangerous and have serious side effects. Many drugs are illegal for sports players. For more information look at the Sport Medicine Australia 'Cleanedge'  website.
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