My body likes that.

I walk down the long hallway and back again, sometimes glancing into other offices along the way out of my peripheral vision.

I walk through the main atrium, zig-zagging through the traffic of people milling about or waiting in line to buy a cup o' joe and pastry from the little coffee kiosk.

I walk down the stairs to the basement, travel through the coridors and then climb up the stairs to the 4th floor where my office is located.

I walk fast, like a power walker- but without all the arm pumping. People who see me may think I'm on an important mission. You could say I'm on a noble mission to improve my health. I suppose that's true, but really... I just want to get the feeling back into my bum!!!

Originally posted 2008-02-27 09:00:01. Republished by Blog Post Promoter

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One may decide to practice this list of Yoga for Relaxation asanas at the beginning, in the middle or at the end of the day. These exercises are going to seem to be really easy at first, but the truth is, when you follow them rigorously, they are going to be quite difficult to master because they require that you consciously release all of the tension in all of the muscles inside your body. The muscles may simply appear to be relaxed completely, but in fact, they are likely still quite tight and in need of a release. Even when you sleep, achieving complete comfort is an elusive concept.

Constant abnormalities in our posture can exert strain on the muscles in our back, providing these vital muscles very little solace in our traditional poses. This is why the exercises involved in achieving Yoga for Relaxation prove to be so relaxing to your spine and your related muscular structures as well. The primary aim of the listed asanas or poses is to help every single bit of muscle in the body relax, providing these important muscles with as much repose as possible.

If you feel uncomfortable with these Yoga for Relaxation asanas, know that as your muscles relax, you will feel more comfort over time. If you have spinal problems, then these asanas, with time, will provide you with a great amount of solace. All of the asanas will generally follow a fixed, certain amount of time, but these are asanas that can be practiced virtually any time as needed. There are five poses that fall into the Yoga for Relaxation asana series. Each asana can be learned separately and then added into your Yoga for Relaxation routine as needed in order to relax all of the muscles in your body. The asanas that fall into this category of yoga are:

• The Corpse Pose
• The Superior Posture
• The Flapping Fish
• The Reversed Corpse
• The Crocodile Pose

Make sure that you are using good form when practicing each asana, otherwise your body will not benefit from the relaxing nature of the posture.

Photo credits: myyogaonline

Originally posted 2009-08-26 03:59:42. Republished by Blog Post Promoter

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There are numerous benefits associated with correct breathing. The breath is what we life on, it is the very stuff of our lives, and there are many different benefits that can be gained by learning how to properly breathe. Some of these benefits are:

1. Breathing properly can cleanse our bloodstream,
2. Breathing properly can allow our energy levels to increase naturally,
3. Breathing properly can carry valuable vitamins and nutrients to all of the vital tissues in our bodies,
4. Breathing properly can energize our organs as well as our muscles and other vital tissues in the body,
5. Breathing properly can help us to exercise in a more efficient way, which benefits our entire body and overall health,
6. Breathing properly can help aid in the smooth movements of our bodies,
7. Breathing properly can help us to think more clearly and remember things more clearly,
8. Breathing properly can enhance our muscle control.

Rhythmic Breathing

When you inhale, you are bringing oxygen into your lungs. The act of breathing is also responsible for circulating blood all around the body. When you exhale, then, you expel out stale air as well as carbon dioxide and other gases. If you hold your breath while you are exerting physical effort in any way, then the carbon dioxide remains in your lungs and it accumulates in the body in such a way that it allows the muscles and other vital tissues in the body to become weakened. Holding the breath is also capable of negatively increasing the blood pressure, which can make you feel tense and also can waste your energy in bad ways. For this reason, it is vitally important that your breathing be rhythmic and continuous, especially during exercise.

Shallow Breathing

Many people are not breathing deeply enough, but rather are only breathing into their upper chest and they are not getting enough oxygen into the depths of their lungs. It is vitally important that you learn how to breathe deeply in order for you to fill your lungs, ensuring that your body is getting enough oxygen that your body can be energized and purified properly. Pilates and other exercises like yoga can help us with this, by teaching us how to breathe more deeply and more fully with every breath.

Photo Credits: myyogaonline

Originally posted 2009-08-05 03:15:35. Republished by Blog Post Promoter

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- Yoga Mats

These are thin, soft and lightweight mats that can provide you with some padding on the floor. They have a sticky type of surface that makes them particularly useful for yoga poses because they keep you from slipping all around. Extra thick styles of yoga mats are also available and many people choose them because they are the most comfortable option for many practitioners.

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- Yoga Bricks or Blocks

Yoga bricks or blocks are designed to make sure that you remain in proper form even if your flexibility levels and strength levels do not. Blocks are generally rectangular in shape and they allow you to use them in three different lengths or heights accordingly. You could do a forward bend using a yoga brick for example, placing a block so that you can keep the proper form even if you cannot immediately rest your hands on the floor. Yoga bricks make it possible for you to do poses and exercises more easily and more comfortably without forcing you into positions that you are unprepared for or unfamiliar with.

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- Yoga Wedges

Wedges are like yoga bricks and yoga blocks, but they are shaped as a triangle, or similarly to a door stop. These yoga wedges are designed to provide you with extra support while preventing you from overstretching in positions where you are sitting, squatting or standing, or when you are putting your weight in your hands.

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- Yoga Straps

Yoga straps are especially helpful for people that are not as flexible or who are just getting started. You hold a strap with each of your hands and it will make it possible for you to stay in the position or pose for much longer, allowing you to make a better connection as a result. They can be used for a number of different workouts and stretches including seated stretches, one-leg standing poses and other similar poses as well as needed. If you need help with general flexibility practice and training, yoga straps will be indispensible.

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The benefit: You will be incorporating yoga props into your workout in just a few seconds, but the benefits will be enormous when it comes to good health and wellness. These yoga props will add comfort and will improve your workouts in numerous ways.

Photo Credits: stephcarter

Originally posted 2009-10-09 03:45:49. Republished by Blog Post Promoter

• Finding Harmony with Hatha Yoga There are many different forms of yoga, but one of the most commonly practiced types of yoga in the West is known as Hatha Yoga. Hatha yoga is designed to concentrate on not only the physical body, but also the way toward finding self realization. What Hatha yoga teaches us......
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I made a visit to my local library this weekend and picked out an exercise DVD called 10 Minutes Solutions - Carb Burner. It includes 5 different 10-minute workouts from which you can choose, or you could do them all. Now, I doubt that I would buy this particular DVD at the store without knowing much about it, but given the chance to try it for free - sure! And it provided a very good overall workout, I might add (just slow in some parts, so I kept marching in place during the lulls). Also, the copyright read 2005, so I was spared visions of bright leotards and big hair dating circa 1985!

My library carries quite a few yoga and Pilates videos, a handful of cardio DVDs, and workouts specific for pregnant women. I plan on sampling more in the future. Now why didn't I think of this before?!

Keep in mind that the library's exercise videos may not be most current, but you should still be able to find a decent variety. What matters is that you find one that you will enjoy and do - frequently!

Any other ideas on working out to exercise videos for free? Do you borrow from a friend? Search on YouTube?

Photo credit: danjaeger

Originally posted 2008-03-31 08:00:42. Republished by Blog Post Promoter

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1 - Kapalabhati - This is a breathing technique that is used for cleansing. Learn this breathing technique if you want to cleanse your air ways and open up your breathing, increasing your energy and your wellness in the process.

2 -Easy Pose, also known as Sukhasana - This is a classic meditative pose that is typically performed after corpse pose, though it also fits in well at the beginning of a yoga sequence. It will straighten your spin, slow down your metabolism for calmness, promote inner tranquility and keep your mind feeling still and satisfied.

3 -Cat Pose, also known as Bidalasana - This pose teaches you to initiate some movement from the center of your body and to coordinate your breath with your movement. These are two vital themes in any yoga practice.

4 -Dog Pose, also known as Adho Mukha Shvanasana - This pose improves spinal flexibility while stretching the hips and the middle back and low back, rejuvenating your body and helping to prevent future back problems in the process.

5 - Double Leg Raises - This is similar to a single leg raise but you raise both legs against the wall. The full length of your back should be resting on the floor with shoulders and neck relaxed completely.

6 - Half Spinal Twist, also known as Ardha Matsyendrasana - If you do this pose properly, it will lengthen and strengthen your spine. This pose also happens to be beneficial for your liver, your kidney and your adrenal glands as well.

7 - Locust Pose, also known as Salabhasana - This pose mainly targets your lower back, strengthening your abdominal muscles, your arms and your legs at the same time. This pose also generally entails rapidly moving unlike most poses in yoga.

8 - Wind Relieving Pose, also known as Pavanamuktasana - This pose works primarily on your body's digestive system, helping to eliminate excess gas from within your stomach.

9 - The Corpse Pose, also known as Savasana - This is considered to be a classic pose for relaxation and can be practiced as a final relaxation as well as in between other asanas. It looks simple but is actually a tricky one to perform.

There are hundreds of asanas for you to learn. When it comes to yoga for busy people, the best thing that you can do is find the ones that generate the best results for you and work them into your day whenever possible.

Photo credits: GraceD

Originally posted 2009-09-03 03:39:53. Republished by Blog Post Promoter

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Aerobic means “with oxygen.” When you exercise aerobically, your breathing and heart rate increase, and your muscle cells demand a steady flow of oxygen. The oxygen is used to convert fat into energy. Glucose and protein can also be used as energy sources, but steady, moderate aerobic exercise actually encourages the use of fats for fuel. Regular aerobic exercise is going to train your body to become better at burning fat, something we all like!

Good examples of aerobic activities:

• Jogging
• Power walking
• Cycling
• Elliptical trainer
• Cross-country skiing
• Rowing machine
• Dancing

For an exercise to be aerobic, you need to:

1. Use the larger muscles of the body
2. Exercise at a steady, nonstop, moderate effort
3. Go for an extended period of time
4. Keep your heart rate elevated.

Anaerobic exercise is just the opposite; it means “without oxygen.” This kind of exercise is usually of short duration and high intensity. Oxygen isn’t used in converting fat into energy. In fact, cellular demand of oxygen often exceeds the supply, so fat is not as readily burned. Instead glucose, an easy to use source of fuel, is used and is taken right from the blood stream or from glycogen that is stored in the muscles.

The beak down of glucose produces energy but also lactic acid. The build up of lactic acid is that burning sensation we feel when we push a muscle to work at a high intensity. Lactic acid build up is also the reason why we can only do so much of an anaerobic activity before our muscles feel like JELL-O and can’t move!

The body’s anaerobic method for producing energy is important for short periods of intense exertion, like running sprints.

More examples of anaerobic exercises are:

• Weight lifting
• 200 or 400-meter run
• Speed skating
• Baseball
• Football
• Volleyball
• Tennis
• 100-Meter Swim

Activities that incorporate the anaerobic energy system push specific muscles to adapt and become stronger and/or faster.

Which is better? That depends on your goals. If your goal is to shed body fat, you will want to make sure you include regular aerobic activities. If you want to build and sculpt muscle, or work on increasing your speed in a particular sport, you will want to focus on anaerobic exercises.

That being said, please note that both aerobic and anaerobic exercises are important for increased health, fitness, and even better body balance. A wise approach is to include aerobic and anaerobic exercises as part of your fitness/weight loss plan.

This article was also featured in the Weight Management and Fitness Forum 5th Edition.

Originally posted 2007-11-05 08:00:06. Republished by Blog Post Promoter

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Overtraining can lead to injury and burnout.

Signs you might be overtraining:

• Feeling tired all the time
• Loss of endurance
• Loss of strength
• Injury
• Increase in resting heart rate
• Getting sick more often
• Feeling irritable/moody

How to avoid over doing it

Adequate rest between workouts is important for your body to recover and rebuild so you can be ready for the next exercise session. For most of us, this means including a day off here and there.

Cross-training - Alternating between different exercises on different days, i.e. run one day and swim the next, allows your body to use different muscles in different ways and decreases the possibility for injury. Plus, cross-training can increase for fitness level and prevent boredom.

Take it slow. You don’t have to run 5 miles at full blast the very first day. In fact, the possibility for injury is very great! Sometimes we can get impatient (I am guilty), and we want to be fit and lean today! Be a little kinder to your body, and give it time to get fitter and healthier. Start at a slower pace, a lower weight, and a shorter duration. Gradually increase over time.

Eat the right foods and the right amount for you - not only to fuel your workouts but to repair your body afterwards.

You need exercise but not to the point of causing you to go backwards instead of forwards in fitness. Take care, have fun, and exercise wisely.

Originally posted 2007-11-13 08:00:31. Republished by Blog Post Promoter

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• Yoga classes for pregnant women help to relieve edema or fluid retention as well as cramping, both of which are extremely common ailments during the past months of the pregnancy.
• Yoga classes for pregnant women can help to influence the proper position of the baby, turning the baby into the right position in advance when it is needed.
• Yoga classes for pregnant women can strengthen and massage the abdomen, helping to stimulate appetite and bowel action.
• Yoga classes for pregnant women can help to raise the level of energy while slowing the metabolism so that calm and focus can be restored and maintained.
• Yoga classes for pregnant women can help to reduce nausea, mood swings and morning sickness, especially when used in combination with yogic breathing or Pranayama.
• Yoga classes for pregnant women can help to relieve the tension built up around the cervix as well as around the birth canal in order to make for a healthier and smoother delivery of the baby.
• Yoga classes for pregnant women can help to focus on the opening up of the pelvis in order to ensure that the labor process is quick, gentle and easy.

When it comes to post natal care, pregnancy yoga can also be beneficial in a number of ways, including:

• Yoga classes for pregnant women can help to restore the uterus, the abdomen and also the pelvic floor following childbirth.
• Yoga classes for pregnant women can help to relieve any upper back tension and any breast discomfort associated with the mother after birth.

With all of these great benefits, there really should be no surprise that Yoga classes for pregnant women are quick becoming a vitally popular way for women to stay healthy during and after their pregnancies.

Photo Credits: John Carleton

Originally posted 2009-08-28 03:10:21. Republished by Blog Post Promoter

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For more specific exercises at different fitness levels:

If you’re a beginner at exercise, some great and fun activities to try are:

• Walking
• Aerobic videos/classes for beginner's level
• Bike riding
• Swimming
• A jog/walk program

If you’re more advanced, consider:

• Running
• Cross-country skiing
• Hiking over steep terrain
• Spinning or mountain biking
• Advanced exercise videos/classes

Strength training is another important part of your fitness and health. You can use:

• weight machines
• free weights
• medicine balls
• bands, or
• your own body weight

Don’t forget flexibility and balance. Do your own gentle stretches after your workouts. Take classes in yoga or Pilates.

Remember, it's always important to listen to your body and go at your own pace in order to prevent injury.

What exercises are you doing this week?

Originally posted 2007-12-17 08:00:04. Republished by Blog Post Promoter

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