Yoga is not a system of mere body culture, and since you are not in competition with yourself, you need not be disturbed or discouraged at any point simply because you cannot do at once what you are trying to do. Of course, with patience you may be able to improve steadily and limber up as time goes on, and be the better for it. Below are two yoga asanas to benefit your health greatly.

1. Ardja-Matsyendrasana, named after the Yogi teacher Matsyendra, is the only exercise of its kind, since it strengthens the backbone through a twisting movement to either side. It is a variation on the original movement, too difficult for the Western student to contemplate; even so it may prove difficult for the beginner and will require patient application.

Method: Sit on the mat or rug with legs outstretched, holding the trunk erect. Then, cross your right foot over your left knee and place it flat on the floor, next to your left knee. Place the fingers of your left hand on top of the toes of your right foot.

This is the first stage of this Deep Contraction exercise. For Stage Two, stretch the left arm and grip the toes of the right foot. Place your right arm across your back so that the hand, with palm outward, rests on the waistline near the left hip. As you do this, your torso will be turned half-right. Hold this position, stretching consciously, for a few seconds.

Check to see that the chest is erect, otherwise you will not get the full benefit of the asana. Relax. Repeat, reversing the motions, bending the right leg, and so on, and finally turning half-left. Relax again. Increase the stretch by one second every time you do this exercise, until you are able to hold the position for a full minute. Always remember that your motions must be smooth, gradual, and never jerky.

Therapeutic Value: This asana helps keep the spine supple and in perfect health, in addition to massaging the abdominal organs. Consequently it will relieve, and even more importantly prevent, lumbago and muscular rheumatism, as well as guard against slipped disks. Since it places pressure upon the spleen, liver and kidneys, it eliminates their sluggishness. It also helps tone the entire nervous system, acting to rejuvenate the whole body. Consequently it is considered one of the most useful of asanas.

2. Vakrasana, or Twisting Posture, a simpler variation of the previous exercise, is one of the Yoga asanas to bring the body into equilibrium.:

Method: Sit on the floor with both legs stretched out straight, draw right leg up until the thigh and knee press hard against the abdomen and chest. Lift the right foot over the left and place its sole flat on the floor against the left thigh. Twist the torso to the right and place the palm of the right hand on the floor, with fingers outward, so that the body is balanced.

Hold this position the length of three breaths. Relax. Reverse, then relax once more. This position may be varied by bending the outstretched leg under, and by turning the torso more definitely sideways.

Therapeutic Value: The Vakrasana has the same value as the Ardja-Matsyendrasana, but is milder. Part of its benefit is said to be derived from bringing the positive and negative currents in the body into equilibrium. It helps build self-confidence, determination and perseverance - literally “strengthening the backbone” in a figurative as well as a physical manner.

These are both yoga asanas to give you a healthier, more flexible body.You will never be wasting your time when you dedicate yourself to yoga.

Learn How to Increase Your Energy And Reach Your Full Fitness Potential With Yoga

Visit www.yogapositions.net

[tags]yoga asanas to, basic asanas, how to do yoga[/tags]

One of the basic exercises in yoga is to learn to breathe correctly. Once you have mastered the technique of pranayama, a basic yoga breathing exercise, you may go on to other breathing exercises for further strengthening the body. Stand erect and at ease. Place the hands on the hips, elbows well out and never forced backward. Draw the chest straight upward, then press the hip bones with the hands in a downward direction. By this means a vacuum will be formed and air will rush into the lungs of its own accord.

Remember to keep the nostrils wide open so that the nose may serve as a passive channel for inhaling and exhaling. The breathing should be noiseless. Remember to stretch the upper part of the trunk. The chest must never be cramped, the abdomen should be naturally relaxed, the spine and neck straight. Remember not to draw the abdomen inward; lift the shoulders up, never force them back.

To exhale, allow the ribs of the upper part of the trunk to sink down gradually. Then lift the lower ribs and abdomen slowly. Again, care must be taken not to bend the body or arch the chest. Exhale silently through the mouth. At first do not retain the breath after inhalation. Start with three or four rounds a day; increase by one each week. Once you have mastered the above technique of pranayama, you may go on to other breathing exercises for further strengthening the body.

Here are a few of these essential yoga breathing exercises:

Sitkari the first of these, is recommended for improving the general vigor of the body, for overcoming drowsiness and indolence and, in some cases, for conquering hunger and thirst. Here is how it is done:

Sit tailor fashion or stand relaxed, fold the tongue so that its tip touches the upper palate, and draw air through the mouth with a hissing sound. Retain the breath briefly without discomfort. Afterwards exhale through both nostrils. Another method for exhaling is again through the mouth, with teeth closed. Repeat three times, then rest. Neither this nor the exercise which follows should be done out-of-doors or in a chilly room, because of the mouth-breathing involved.

Shalt is an exercise for purification of the blood. It is done as follows: protrude the tongue slightly and fold it like a tube.

Again, draw the air in through the mouth with a hissing sound, retain briefly, then exhale through both nostrils. Three times daily is enough. The Yogis say this practice “cools the system,” and helps the body get rid of dyspepsia, fever, bilious disorders and the effects of poison.

Bastrika relieves inflammation of the throat, clears the sinuses, cures diseases of the nose and chest and gets rid of asthma, as well as strengthening the lungs. It destroys the germs which give rise to upper respiratory disorders and gives warmth to the body in cold weather - surely a boon to those of us who live in vast, crowded urban centers with their air pollution and smog. Here is how it is practiced:

Sit tailor fashion on the floor. Start a brief rapid succession of expulsions of breath, one after another. Having done ten or twelve, draw in the breath with the deepest possible inhalation. Then suspend breathing for a few seconds, but not long enough to feel strain. Repeat three times. Like other Yoga breathing practices, this exercise must not be continued to excess.

You need to feel comfortable and relaxed when you start. This means that your clothes must be loose and never binding, that you shut out all unnecessary noise and that there be no disturbing influences in the room.

The more you increase your supply of prana, the greater will be your sense of well-being. In time, as you gain confidence in your ability to control self, you may even be able to achieve what the Yogis do - utilize prana for healing by consciously directing its currents to any unhealthy part of your body.

Yoga breathing exercises can in fact become an amazing healing technique.

Learn How to Increase Your Energy And Reach Your Full Fitness Potential With Yoga

Visit www.yogapositions.net

[tags]yoga breathing, restorative yoga, beginning yoga[/tags]

Why do so many people practice Yoga? Why do students want to become Yoga teachers? What is the attraction to the Yogic path, which bonds so many people from around the world? Is the Yogic way a science or an art? Let’s look at these issues closely, to unveil a timeless art of living, within Yoga practice.

There is a saying: “You can’t have it all.” Some of us want four assets of life all at once. These four assets are: friends, love, unlimited money, and good health. If you could choose only one asset, which would you choose first?

What if you only had one out of these four assets for life? Would you make the most of it or would you dwell on what you did not possess? You already know the correct answer, yet so many people spend their lives thinking about what they do not have.

“Happiness” and “purpose” are only words if we do not recognize their value. Our ability to become happy, and to find our life purpose, is within each of us. The Niyama “Santosha,” teaches us to see happiness in the present moment. We do not have to wait until we have one hundred friends or one million dollars to be happy.

Finding an ethical life purpose, that is righteous and moral, brings about states of happiness, bliss, and joy. Santosha is much more than a passive state of mind. If one has a trained mind, Santosha can help free one from pain or pleasure. Many people do not see that both pain and pleasure can be traps.

True happiness is often fueled by inspiration. A life filled with inspiration is a “treasure chest.” This is humanity’s real attraction to all forms of Yoga. This is why many millions of people practice Yoga worldwide. Daily practice creates a positive mindset, which makes the Yogic path a very attractive one.

Is the Yogic way a science or an art? In fact, it is both a science and an art of living. The health aspects of Yoga evolved through thousands of years of testing, research, and documentation. There are many physical and mental arts within Yoga, but let’s look at one.

It is not an easy task to remove excessive desire and suffering from one’s consciousness. We know excessive desire and suffering cause us grief. Yet, after years of Yoga practice, a student’s mind begins to change. Except for a few rare people, it takes years for most of us to train our minds.

The real test is when we face others with love, compassion, and respect. We expect to receive mutual respect, but we may receive scorn. The art is in controlling the mind during difficult daily situations.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, yogic, yogic life, Yoga practice, yoga teacher training, yogic way[/tags]

Some Yoga teachers and practitioners get caught up in the pursuit of perfection. Will perfection help those who know us? The pursuit of perfection is noble, but if we become perfectionists, we will likely drive away those who love or care for us.

Have you ever attended a Hatha Yoga class, where nobody could do anything right? In such classes, the teacher spends the session reminding everyone about how much they are imperfect. Nobody can stand, sit, lie down, or breathe to the teacher’s satisfaction.

The entire Yoga session could be devoted to performing one or two techniques until the teacher is 100% satisfied that everyone is absolutely perfect. If this seems a bit odd, or sounds like something similar to obsessive compulsive disorder (OCD) - that could be the case.

However, let’s avoid a diagnosis, at this point, and grasp an understanding about the aggressive pursuit of perfection. Self-awareness is a little off, when we demand perfection from our students or anyone else. We eventually cause severe emotional damage to our relationships.

If we teach Yoga classes like this, we would have to wonder about the sanity of the students who stay with us through hot summers and cold winters. Would they really need Yoga, or would they have a driving need to be verbally assaulted?

The truth is: None of us is perfect. We are all humans, which unfortunately is less than perfect. We can achieve excellence, and we can win awards, but it is difficult to be perfect in all matters. If we cause ourselves mental and emotional damage, because of unrealistic demands, how can we resolve this?

If the case is severe, or obsessive, one should set up a session for counseling with a professional. On the other hand, if this is a small matter, one should wake up to the fact that every day begins and ends with a few mistakes in the middle.

If every inventor demanded perfection, there would be no inventions. Life is a matter of learning from our mistakes. In order for a child to learn to walk, he or she, will have a few falls along the way. The same principle applies to our path in life.

Life is a matter of taking one step at a time and learning from each step. We adjust our direction and do our best to arrive safely at the next destination. For the Yogi: The same principle applies to practice - whether it is within a class or at home; we do our personal best because that is the best we can do.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, Yoga Off the Mat, hatha yoga,Yoga teachers, yoga practitioners[/tags]

How often do we talk to an acquaintance or friend, who says: “I wish I had time for Yoga.”? We have all heard plenty of creative excuses to avoid Yoga practice, meditation, and taking care of one’s health. Maybe you wish there was a way to get through to people who never seem to run out of excuses.

Unless someone wants to take care of him or herself, it does not matter what we do or say. We can talk until we run out of air, and it will have no effect on the person who refuses to take action toward good health.

Yet, there is one matter for every Yoga teacher and practitioner to be thankful for. Each of us should be thankful that we have received the “God given” intelligence to recognize that we have the power within to make changes for the best. Through Yoga practice, we can see the value in giving thanks every day of our lives.

Many people claim to be so busy that they have no time for thanks, manners, or courtesy. Some of us save it all up for the holidays. What are holidays for? To some people, holidays were made to make up for an unthankful lifestyle.

When we study Karma Yoga, we must realize that thanks giving is part of daily life. Why avoid giving thanks to God and your loved ones until the holidays? To take this a bit further: Why avoid courtesy to those we meet 364 days a year?

Granted, charities realize that many people give monetary donations only once per year, so they gear themselves to go after the holiday donations. With all this being said, some of us reserve kindness to avoid appearing weak. It is a sad state of affairs, when one cannot thank another for an act of courtesy.

Yet, it must be asked: “What is the source of our lack of time to give thanks?” Are we really that busy? Yes, we are busy, but so were past generations, who worked physically at their jobs all year long. The difference is making the time for daily tradition and rituals.

Each morning and evening, we should give thanks to those around us. We should also give daily thanks to our creator for our chance to make a difference in this life. After all, life is a gift and we should be extremely thankful for it.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, yogic, Yogic Insights, Yoga practice, Karma Yoga, Yoga Teacher Training[/tags]

Where, and how, should a student start to consider becoming a Yoga instructor? When choosing to take any path, we should take notice of where we are, the assets we have, and what direction we are traveling in. To intentionally reach any destination, we must develop a plan that helps us make the best use of time.

If you are interested in a course to learn how to teach classes, you need a support system at home or in the place where you train. A teacher, mentor, or a loved one, who is willing to give you honest feedback, is extremely valuable. Let’s take a look at some of the other assets and steps that will be useful to you.

Make “sacred” time for thinking, planning, and reflecting. Many of us run from one destination to the next and never take time for ourselves. When a Yoga teacher asks students to be honest, most acknowledge that they spend most of their time working and taking care of their children.

This is understandable, because the average Yoga student is concerned with keeping a family together and holding down a job at the same time. To have the time to spend, practicing Yoga or meditating at home, requires one to be very creative with time management.

Make time for positive affirmations. It is so easy to find someone who tells you, “It can’t be done.” Too many people fall into the “well beaten path,” where creative ideas are tossed into the “scrap yard.” Any person, who became successful at anything, can tell you that pessimism is often the driving force behind failure.

We must count our blessings for what we have. If we have the ability to learn, we have the ability to teach. We create our self-image from within. What others say about us can become true if we enable them. If someone says, “You are a success,” choose to believe it.

If someone says, “You are a failure,” choose to prove them wrong. We only fail when we give up. When we make mistakes, it is time to adjust our plans. Very few inventors created, without making mistakes. The difference between a success and failure is the willingness to keep trying.

Therefore, value your abilities, your loved ones, and your natural talents. Listen to your inner voice. If you have decided to enhance your knowledge, by taking a Yoga teacher training course, what could you lose? Knowledge is power, and it opens many unforeseen gateways to a better quality life.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, Yoga Off the Mat, hatha yoga,Yoga teachers, yoga practitioners, yoga intructor[/tags]

Ardha Chandrasana, which is also known as “Half Moon Pose,” is an energizing asana that leaves the practitioner with a sense of focused empowerment. It does not matter what age you are; if you can walk on two feet, you can still practice Half Moon Pose.

The modifications for my students range from using a firm block, stool, or chair for the forward hand to balance on, to using a wall behind the spine and extended leg. My morning Chair Yoga classes are filled with students, where the median age is 75 years.

Some students are older, and some are younger, but this posture can be modified to accommodate all of them. Balance can become a major issue as we age. Side effects from prescription medication, and inner ear problems, are just two of the many reasons why seniors may struggle with balance.

If we live long enough, very few of us will be able to avoid prescription medications. If we diet and remain active, we increase the odds for better health. Many active seniors begin to realize that Yoga, swimming, and walking programs may help reduce, or eliminate, prescriptions.

Ardha Chandrasana is a valuable posture for working on balance. If you live in a climate with snow and ice during the winter, you know that balance is crucial. After 55 years of age, very few of us want to volunteer for a fall on slippery pavement.

For seniors who live in warm climates, a fall is still possible. The most common place is stepping into a shower stall. It helps to have a grab bar on the side of the entrance to the shower stall, but seniors take falls going into the shower for many reasons.

The safest way to perform Ardha Chandrasana is with a chair in an open corner of the room, so that your back can lean against the wall if it is needed for stability. At the same time, the chair cannot go anywhere if it is in a fixed position in a corner of the room.

To do this modification with the right foot forward, face the side of the chair in Warrior I. Initially, both hands can be placed on the seat. As an option, the forward hand (right hand) can be placed on the chair seat. The left leg can slowly be lifted to a height that is comfortable.

The next option is to place the left hand on the left hip. Extend the left arm up, if possible. Extend the left leg completely, but do not lock it. Another option is to rotate the hips and shoulders so that the left hip and shoulder stack directly over the right side. Finally, if your neck allows, rotate your neck up to the left side and look up to the ceiling.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, yogic, Ardha Chandrasana, Half Moon Pose,Yoga for Seniors[/tags]

The concept of deriving achievement from Yoga practice is nothing new. Yoga has the ability to alter anyone’s direction in life. Throughout history, it has been possible to reach mental, emotional, physical, spiritual, and financial goals by practicing or teaching Yoga.

The debate over whether achievement is good, or not, depends upon what we do with an opportunity. If one makes great financial achievements, and contributes large donations to charity, is that wrong? If one becomes a magnet of mental power, but uses it toward negatively manipulating students, is that right?

Common sense tells you that some people make the most of an opportunity, while some people will waste the same good fortune. Most people will not recognize an opportunity, and many more will not take action toward a successful outcome.

1. Karma: It is often said, that only 5% of those who have an opportunity will act on it. That is why the first method of achievement is action (karma). The actions we take, or fail to take, determine our path in life. We can change our course at any time.

However, our actions should be beneficial to those around us. If we are promoting, or enhancing well-being, this is a just cause. At the same time, any cause or action you take should be something for which you have a true passion. In this way, you will see your actions through, and complete your mission.

2. Transcendental Thought: Limited thinking holds most of us back, but transcendental thought encourages each of us to go far beyond what is expected. It is easy to criticize everything, but the mind works very hard to come up with possible solutions.

The answer to reducing your work is to listen to outside opinions. When we rationally consider the positive and negative opinions of others - there is usually a logical solution buried within the mixture of information. The hard part is to extract information with impartial judgment.

3. Faith: To have faith in oneself is very powerful. To have faith, in the power of prayer, is also very powerful. It does not matter what your religion is, because the answers to your spiritual growth are within your religion. Too much time and energy is wasted on fighting over differences.

If Yoga practitioners truly want unity, it is time to have faith in our ability to establish friendships. Making gestures of friendship, to others, is a start.

War, hatred, and violence, ruin lives. In fact, hatred and intolerance often ruin opportunities for generations.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]Yoga, yogic, holistic, yogic path, aura wellness center, Yoga Training, Yoga Principles, Karma[/tags]

What is more valuable to you - a trained body or a trained mind? Most people would think about this for a second and decide that physical appearance, through training the body, is more important to them. In Hatha Yoga, we can easily see the number of students who pursue physical mastery through asana practice.

Not everyone feels asana is the “Holy Grail” of Yoga, but physical prowess is still an attraction. However, for one to pursue physical mastery over mental mastery, one must feel that his or her mental health is going along just fine. If this were so, why are so many people experiencing chronic stress, anxiety, panic disorder, depression, and a variety of mental disorders?

Meditation may not be the solution to all the mental ailments humankind experiences, but it sure can help. Many Western medical doctors recommend meditation as an adjunct therapy. Many counselors, psychiatrists, and psychologists, also recommend Yoga to stabilize the mind.

The most common reason why Yoga students want to learn meditation is to relax the mind when needed. To relieve the mind and body of negative nervous energy is the result of a complete Hatha Yoga practice. In other words: Physical exercises (asanas), alone, will not produce optimum results for holistic health.

Asanas will help purge negative energy from the body and mind, up to a limited point. This is the reason why Maharishi Patanjali mentions eight limbs in the Yoga Sutras. He mentions Yoga as a way of life and higher levels of concentrated meditation. He does mention asana, but it is just one of the eight limbs.

The last four of the eight limbs - Pratyahara, Dharana, Dhyana, and Samadhi, are concerned with meditation and preparation for it. Therefore, the value and benefits of daily practice, go much further than the skin’s surface.

What are the benefits of meditation? Meditation is the most natural of today’s methods to bring the mind under control. Prescribed drugs, alcohol, and illegal drugs are often used or abused, with the goal of relaxing the mind. Based on the cost of chemical addictions, people will pay a high price, in many ways, to relax their minds. Meditation does not have negative side effects.

In comparison to many forms of therapy, meditation is extremely cost effective. An intermediate practitioner will have no difficulty practicing alone. A few asanas and pranayama (Yogic breathing) techniques will aid to relax the body before a meditation sessions. The end result is a focused and relaxed mind, which is prepared for daily tasks.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, meditation, Meditation Practice, Yoga Meditation Practice, asanas, yoga sutras[/tags]

There are many forms of Yoga. These styles focus on mental, emotional, physical, and spiritual health. Some Yoga styles focus on a combination of the above-mentioned aspects, for a completely holistic approach to good health.

Knowing this - one might think that staff members of Yoga centers would realize what is being taught in their classes.

According to an article, by the New York Times, which was published on July 11, 2009 - Sybil Killian, General Manager for the OM Yoga Center, in Manhattan, questioned whether yoga could fairly claim to be a spiritual pursuit, in an era when, according to an industry estimate, it earns $6 billion a year in the United States.

“People buy $1,000 pants to sweat in, because while they’re getting enlightened, they need to look good,” Ms. Killian wrote in an e-mail message to other New York yoga teachers. “Make no mistake, ladies and gentlemen, yoga is an industry. One need only leaf through the advertising section of Yoga Journal to know that.”

Perhaps these statements were taken out of context. Heaven knows interviews can be misinterpreted, but our students are having trouble affording a pair of pants in the present recession. At the same time, it is possible that in Ms. Killian’s neighborhood, the rich are becoming incredibly rich - while the rest of the world is figuring how to make ends meet.

Yoga students tend to be full of substance, educated, and searching for logical solutions to their health. Up to this point, I have never encountered students wearing “$1,000 pants to sweat in because while they’re getting enlightened they need to look good.”

Albeit, there is, at least, one Yoga Guru who owns 35 Rolls Royce cars, but he is an extreme exception. Most Yoga instructors teach classes part time as independent contractors for local studios and health clubs. Most studio owners have slim bottom lines; although, we might want to seriously consider selling upscale Yoga clothing to people who will pay outrageous money for them.

If Yoga is a $6 billion a year in the United States, that money is being spread across hundreds of thousands of classes across the country. Let’s draw a comparison: If hot dogs were a $6 billion a year industry in the United States, one hot dog stand owner might manage to do quite exceptional, while many would earn a humble income.

Finally, when did anyone decide accepting tuition or donations was “unspiritual?” Any facility, center, or meeting place, needs funds to operate. It would be a wonderful world if we did not have to be concerned with money. However, all organizations, including charities and trusts, run on money.

Copyright 2009 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

[tags]yoga, yoga teacher training, aura wellness center, Yoga Teacher, Spiritual Pursuit[/tags]