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V Yoga as your ultimate fitness power source Yoga is more than stretching. No matter what your fitness level, yoga can be a challenging exercise program that builds superior strength and endurance. You'll even break a sweat Yoga involves a level of mental and physical concentration that results in greater flexibility, increased muscle power, refined balance, improved cardiovascular function, increased lung capacity, toned immune and digestive systems, and improved functioning of internal organs. If you're looking to yoga for body mind fitness power, you've come to the right place.
In determining the yoga practice that's right for you, it's also important that you realistically assess your current overall general fitness condition and that includes your states of physical, emotional, and mental health. You may have the desire to begin a practice of vigorous athletic-style yoga, but if you have been a couch potato for years and are in poor physical training, you might more realistically begin with a gentler style of yoga and Having taken stock of both your goals and your current fitness level, the following general suggestions are meant to help you zero in on a practice that's right for you. In the following section, you'll find some of the most common styles of yoga grouped into broad categories. Please understand that as with any compartmentalization, the categories represent a simplistic approach to yoga. Virtually any yoga style is complete in and of itself and has a host of tools that can help you benefit from its teachings. In addition, many yoga teachers...
While this site is targeted to a gay audience, it contains a host of information on male fitness including yoga that can be helpful to any man. This is a Website full of information on many subjects, including health and fitness, for every guy. Mens Fitness Magazine www.mensfitness.com This is the Website of Men's Fitness magazine, which contains articles on topics related to men's health and fitness. This Website has compiled information and books on the issue of yoga for men, as well as other topics relevant to men's health and fitness.
I You get a full-body workout in the same time it would take to work out only one body part in the gym. If cutting a full 20-to-30 minute slot out of your day to exercise is still too problematic or requires you to juggle too many appointments, you can divide the 20-to-30 minute workout into halves or thirds. For example, do the first four exercises in a workout in the morning and the second four exercises in the afternoon. Try keeping this book on your desk. When you come to a lull in your day you know, one of those sluggish moments when you've finished one task and can't decide which of the numerous other tasks needs your attention open this book and do a single exercise. If you're a mom or dad at home with the children, sneak off for a minute or two throughout the day and do one exercise. Your mind will feel clearer, and by the end of the day, you'll have completed an entire workout.
Because yoga combines so many different fitness elements and is so easily tailored to the individual, it can be practiced with great benefit at the beginner level as well as at the most advanced level. Whether you're a beginning or advanced practitioner, yoga will slowly, gently, and easily open up your body. You'll feel taller, breathe easier, and move about more comfortably. Yoga is designed to work all your muscles, not just a few isolated major muscle groups. Many of the postures, such as the twists and inversions, stimulate particular internal organs or release energy from stress-prone areas such as the lower back or neck. Yoga's fine-tuning exercises are the ultimate full-body workout. Other exercise programs tend to develop only one part of you cardiovascular fitness, leg strength, or fat burning, for example. Yoga does it all. Although many types of yoga exist, Hatha Yoga is the branch of yoga that concentrates on the body and is the form of yoga most emphasized in this book...
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Many men come to the practice of yoga through the back door Avid athletes who injure themselves turn to yoga as a last resort alternative to mend and restore their bodies. While yoga can help you to recover from a sports injury, you don't have to do yourself bodily injury before you can benefit from it. In fact, yoga is one of the best fitness activities to help prevent injury from occurring in the first place. Yoga practices can help you enhance your performance in nearly any physical activity by preparing you for the activity beforehand, guiding you with mindful awareness through its performance and helping to restore you afterward. In addition, it can help you strengthen yourself further by helping you to compensate for areas of your body that are not exercised by your sport so as to have full and complete overall body strength and vitality. Yoga can help you to prepare to engage in your fitness activity or sport by strengthening, stretching, and toning your overall musculature....
The following organizations provide information to health and fitness professionals, including yoga teachers 1 American Council on Exercise (ACE) A nonprofit fitness certification and education provider. www.acefitness.org i ECA World Fitness Organization dedicated to furthering the education of health and fitness professionals. www.ecaworldfitness.com i IDEA Health & Fitness Association Membership organization of health and fitness professionals. www.ideafit.com
One of the best ways to explore yoga is to take a class. Nothing beats the expert guidance and support of an experienced teacher. Yoga has become so popular that it should be easy to find a class in your area, whether you live in a major urban center or in a more remote city or town. Many health clubs now offer yoga classes as part of their overall fitness programs. Other good places to check are your local YMCA or YMHA and your town's community center.
Most of us have had basic stretching exercises drilled into us since grade school gym class. Bend down and touch your toes, reach to the right, reach to the left, roll your head from front to side to side. The difference between this type of stretching and yoga is that yoga stretches are specifically designed not only to lengthen your muscles, but also to stabilize your joints, stimulate your organs, balance your endocrine system, and strengthen your muscles as you hold the stretch. It's still a good idea to do basic stretches before engaging in strenuous exercise, such as running or swimming, but if you also add yoga to your fitness program, stretching will soon be a breeze.
When you take a bird's-eye view of the Yoga tradition, you see a dozen major strands of development, each with its own subdivisions. Picture Yoga as a giant tree with eight branches each branch has its own unique character, but each is also part of the same tree. With so many different paths, you're sure to find one that's right for your personality, lifestyle, and goals. In this book we focus on Hatha Yoga, the most popular branch of Yoga, but we avoid the common mistake of reducing it to mere physical fitness training. Thus, we also talk about meditation and the spiritual aspects of Yoga.
Hatha yoga is the best known of the yogic paths because it is the yoga that deals directly with the physical body. It is therefore a path that everyone can relate to and see an obvious reason for practising, but this is, once again, a gross oversimplification. Hatha yoga has far more implications than physical fitness alone.
I believe that yoga can be especially beneficial for men by helping them to improve their level of physical fitness, and also their breathing. Traditionally, throughout the ages, the practice of yoga was reserved almost exclusively for men. To study yoga required that one go outside of the home, to study asana or meditation with a teacher. Men were allowed to do this, but women traditionally stayed at home.
As we've mentioned before, Hatha Yoga works under the assumption that supreme control over the body, or the physical self, is one path to enlightenment. Hatha Yoga is a sort of spiritual fitness plan in which balance is a key. Attention to the physical is foremost in Hatha Yoga this particular type of yoga involves cleansing rituals and breathing exercises designed to manipulate the body's energy through breath control, in addition to the postures or exercises for which Hatha Yoga is commonly known.
Your yoga-with-weights workout can benefit from the help of an athletic trainer (also called a personal trainer). As little as an hour or two of instruction from a trainer can teach you the basics of weight training and show you the basic postures, even if the trainer doesn't have a background in yoga. The trainer can show you how to lift weights so you get a good workout without injuring yourself. Don't hesitate to show this book to your yoga instructor. If he or she is adventurous, your instructor may take an interest in yoga with weights. Yoga and fitness instructors often look for new, worthwhile exercise techniques that they can fold into their repertoires. If your instructor decides to take on yoga with weights, you may be able to come along for the ride. Who knows Maybe you'll get a finder's fee and not have to pay for your lessons.
Keep your yoga mat, weights, and this book in your designated workout area (if your area is inside) so you can start exercising as soon as you set foot in it. You can keep this space simple or decorate it with fitness, yoga, meditation, or spa-style decor. Simple, bare, or elaborate it's up to you. As soon as you set foot in your area, you should know you're there for one purpose to work on yoga with weights. Knowing this helps you get into the exercise mindset. Think of your exercise space as a magic land or sanctuary where your health is the utmost concern. As soon as you step into the sanctuary, the exercises begin and nothing else concerns you.
This book doesn't require a start-to-finish read. However, before you attempt any workouts, we recommend that you check out Chapter 4, which explains yoga-with-weights breathing you'll be pleasantly surprised to discover how healthy and vital yoga-with-weights breathing makes you feel. We also recommend you check out Chapter 6 about warming up, which all fitness experts agree you should do before exercising.
Power walking isn't something new under the sun, but fitness experts and health-conscious people have recently taken a new interest in the activity because its health results are so apparent and so quickly achieved (Chapter 6 describes some of the health benefits of walking).
Looking at the benefits of warming up Walking as a prelude to working out Doing the yoga-with-weights warm-up exercises Discovering how to meditate Using meditation to cool down after your workout 7his chapter focuses on warming up to get ready for a yoga-with-weights workout and cooling down when your workout is over. We show you the benefits of warming up, and you discover why simple activities such as walking can be such great warm-up techniques. And when you finish warming up and complete your yoga-with-weights workout, we show you how to pull all the elements of your exercise practice into a final meditation that will leave you feeling refreshed. Don't let the word meditation intimidate you it isn't as complicated as most people think. Meditation is the finishing touch, the icing on your workout cake the part of the workout that serves as a peaceful and calming transition to the rest of your day.
What you do between yoga-with-weights exercises is nearly as important as the exercises themselves. The object is to create effortless, flowing, graceful transitions between exercises, with as little excess movement as possible. The entire yoga philosophy is not about abrupt stops and starts, but going seamlessly from one exercise to the next. Done correctly, your workout feels as if it was choreographed, because you pass so gracefully from exercise to exercise. Experiment and tinker with the exercise sequence in your workout until you get it just right. Keep in mind that the breathing serves as the bridge, creating the seamless transitions, and moves you from one action to the next. In their daily lives, yoga masters attempt to take this smooth transition notion a step further. They try to make all transitions in their lives transitions from one activity to the next and even from one thought to the next pass smoothly and gracefully. Yoga is a quality of consciousness, a quality of...
Making your workout experience enjoyable 7he hardest part of any workout is taking the first step, lifting the first weight, or taking the first deep breath. Getting motivated is harder than bench-pressing, harder than running through the park, and harder than any yoga-with-weights exercise. When you're motivated to exercise, working out comes easy, but when you don't feel motivated, starting your workout can seem like pushing a boulder up a hillside. A little bit each day makes a big difference You can do as little as two or three 30-minute yoga-with-weights workouts each week and see a significant improvement in your health and mental state. Make the commitment, and you'll feel a surge of energy and tremendous pride in what you're accomplishing.
When you're exercising, switching to automatic pilot and going through the motions is easy. When that happens, you increase your chances of injuring yourself, because you're not focusing on your body. Listen to your body and focus on what you feel as you exercise. This, along with conscious breathing and a steady exercise pace, helps prevent injuries. We carefully designed every exercise in this book to give you a workout but spare you the risk of injury. Timing and proper breathing are the keys to the depth and success of each workout and practice. Try not to speed up to get your workout over with quickly. By the same token, don't go so slow that you lose your pacing and rhythm and make the workout boring.
However, yoga with weights is easier on your schedule than you may think and well worth the sacrifice of your time. One workout will inspire you to do the next because the workouts feel good and you get so much in return for the amount of time you put in. The yoga-with-weights workout has many benefits and advantages over other exercise programs we look at these advantages here and answer the question, Why should I sacrifice my time for yoga with weights Some people use lists to help them make the commitment to exercising. When you wake up in the morning, write down the tasks you want to complete during the day, and check off activities on the list as you complete them. This way, you can direct your attention to the task at hand instead of wasting energy and time remembering everything that you have to get done. Include a yoga-with-weights workout on your list to help you prioritize your activities and make room for a workout. You can fit your workout in your schedule, even if it...
There isn't any set yoga uniform, but consider these points when deciding what to wear for your workout And what's the most important thing to wear An open mind The most perfect yoga outfit won't do you any good if you aren't mentally prepared. Before every yoga practice, take a few moments of quiet to prepare for your workout. Think about what you are about to do and what you want to accomplish. If you're just getting started, even if you aren't completely convinced yoga can do everything people say it can, willingly suspend your disbelief, just for a little while. An open mind means a body open to new movements and achievements. You may surprise yourself at what you can accomplish when you aren't wasting your energy doubting yourself and your workout.
Because yoga gets you moving, you'll be in better shape for the hard work of labor. Recovery and getting back to your prepregnancy shape will be easier, too. Taking a prenatal yoga class can be a lot of fun. You'll get to meet similarly minded pregnant women, you'll get qualified instruction on the safest and most beneficial yoga poses, and you may be more motivated to keep up your workout. Plus, in the last month or two when baby is getting big, he or she may be able to move more freely as you open your body in a stretch.
Along with walking to warm up (the subject of the previous section), you can do warm-up exercises. We describe these exercises in the pages that follow. These warm-ups will keep your juices flowing after your walk and lead you comfortably into your yoga-with-weights workout. None of these exercises is difficult. None takes more than a minute to complete. Feel free to do as few or as many of these warm-up exercises as you want before your workout. i If you're not up to doing the actual yoga-with-weights exercises yet because you're too stiff, you can prepare your body by doing these warm-up exercises as a workout. They give beginners a fairly good workout until they feel comfortable enough to start with the exercises.
If you have the room to hang a mirror in your exercise area, do so. Exercising in front of a mirror gives you the opportunity to make like a yoga-with-weights instructor and observe your workout so you know when you're making mistakes or doing exercises incorrectly. Apart from showing how beautiful or handsome you are, the mirror shows you when your body is aligned correctly during an exercise. Having the correct alignment is essential in yoga with weights, because the exercises rely on your balance to work different muscle groups and tax the core muscles in your trunk and torso.
You can practice these breathing techniques by themselves or as you do your yoga-with-weights workouts. You can consider these techniques explorations. As you master these breathing techniques, pay attention to the subtle and sometimes powerful ways that they affect your body and mind. Get to know each technique so that you can call on it when you need it. For example, depending on how the techniques make you feel, you may try the Complete Breath when you're anxious or the Ocean Breath when you're low on energy. You can do these breathing techniques while you're sitting, lying down, or standing. After experimenting for a while, you discover the breath that feels best to you while you're working out. For each workout in this book, we suggest a certain breath, but that doesn't mean you can't substitute a breath you prefer.
Before you leave this workout, we encourage you to engage in meditation for a moment or two. Meditation requires mental focus and concentration, and in conjunction with the exercises we describe in this chapter, it helps unclutter your mind. Chapter 6 describes several meditation techniques. Find a technique that you enjoy and do it before you move on with your day.
Your entire body in one workout session. In this workout, you exercise all the major muscle groups of your body, from head to toe. The exercises strengthen your bones, maintain joint flexibility, lengthen muscles, and release tension held in tight muscles all while you become perfectly aware and perfectly relaxed. If you do these exercises on a regular basis, you'll take a giant step toward the goal of getting in shape and cultivating a calm mind and beautiful body. The Balanced Workout takes 20 to 30 minutes. Ideally, you should practice it every other day. Of course, staying fit and finding the time for exercise can be a challenge, but we urge you to take the time to do this workout. You'll notice your health improving in a matter of days it's what we call personal transformation, and the potential is unlimited. (For reasons why yoga with weights is a timesaver, turn to Chapter 3, and for motivational tips, turn to Chapter 19.)
An old saying in the yoga tradition says that you're as youthful as your spine is supple and flexible. The exercises in this workout increase the strength and suppleness of your spine. It feels great to have a limber spine that's free to move in all directions, but a spine that moves with ease is important for safety reasons, too. For example, you'll be able to sit on the floor and get up without assistance, and you'll feel more youthful so you can do the physical activities that you really love. The exercises in this workout also increase bone density. An excessive loss of bone density in the process of aging leaves your bones weakened and susceptible to fracturing and breaking. However, we have good news Bone is living tissue, so it's in a constant state of regeneration. In a yoga-with-weights workout, your muscles have to work against the weights you carry, which puts stress on your bones and therefore increases bone density. You increase blood circulation to your muscles as well,...
You need two kinds of weights if you want to incorporate weight resistance into your yoga workouts hand weights to hold and ankle weights to strap to your ankles. Most sporting goods and athletic stores carry these weights, and you may be able to find them in the sporting goods sections of department stores. (The appendix lists online stores where you can purchase yoga-with-weights supplies.)
When you're finished warming up, choose which yoga-with-weights workout you want to do, and get to it. Which workout you do depends on your physical, mental, and emotional needs. Every day is different, and you have plenty of workouts to choose from in this book. You can finish most of the workouts in 20 to 30 minutes.
Being obese doesn't prevent you from doing yoga with weights, although you do have to start slowly. If the Balanced Workout exercises we describe in Chapter 7 are too difficult, start with the chair exercises we present in Chapter 18. You'll discover that after a few workouts, the core muscles in your trunk and torso will become stronger. The weight on your body will be distributed more evenly and you'll be able to move more freely. In our experience, women who practiced yoga before they became pregnant can continue doing many of the standard yoga practices throughout their pregnancies, but women who want to take up the discipline to stay healthy during their pregnancies are better off in prenatal yoga classes. The trainers who oversee these classes know which exercises are suitable for pregnant women they're attuned to a pregnant woman's health and understand how to guide her through yoga workouts. Chapter 17 has advice for pregnant women who want to study yoga with weights.
To build muscles for your yoga-with-weights workouts, you need protein and the amino acids from which protein is made. Like bricks to a house, proteins are your body's basic building materials. Your body uses protein to build new cells and tissue and to create hormones, enzymes, and antibodies. When you eat protein, your body breaks it down into amino acids.
Get a reference from a friend or health practitioner, and then go and see for yourself. Different people have different personalities and are attracted to different schools of yoga and different yoga instructors. Some like grueling workouts in heated rooms so they fall in puddles of sweat when the classes are over. Others like to leave classes in advanced states of relaxation and repose. Trust your instincts and intuition when you choose a yoga teacher.
Yoga taps into your inner power, connecting your body with your mind. It's easy to fall into a pattern of associating fitness with the body alone. We run, do aerobic dance, bicycle, and perform sit-ups and pushups all for our bodies. What does your mind have to do with it But the yogi will soon see the absurdity of this notion. Body and mind are one, and although they can become isolated and dissociated from each
Be mindful of others and of the yoga tradition when you enter the exercise room. Yoga classes are different from fitness classes in that most instructors prefer a quiet, contemplative atmosphere in the room. i Respect the silence. As much as you want to ask a question of your instructor from time to time, try to wait until class is finished. Only one voice should be heard in the classroom the teacher's. Remember that other students are concentrating on their workouts and on how their bodies feel, and they're listening carefully to the instructor's words you should be, too. Asking a question in class may break the other students' concentration and disturb the flow of the class.
So how does all this centering and concentration get you in shape Because your mind and your body are so intricately connected, a centered mind with the power of concentration works directly on the body, allowing each yoga posture to accomplish the maximum possible benefit. Don't be misled into thinking you can ignore the mental parts of yoga because you aren't in it for the enlightenment. Perhaps getting in shape is priority one for you. That's great But the key to yoga's fitness power is in the synthesis of everything you are your body, your mind, your spirit each part working together to make the whole stronger, healthier, and more alive. Remember, a healthy body means more than just a strong body. As any doctor will tell you, a positive attitude toward life is central to the body's natural healing powers. Yoga stimulates your body mind power source, channeling your positive mental energy into your physical workout, and vice versa.
Just like any other sport, yoga requires a warm-up period. Haphazardly practicing may build your strength to a small degree, but you won't get the benefits of yoga's body mind discipline. Centering is a mental warm-up to go along with your physical warm-up. As you practice your beginning poses, consciously focus your mind on your body. Notice how your body feels and what it's doing. Commit to your yoga practice for the next 10, 15, 30, or however many minutes you have allotted yourself. The more often you make a habit of consciously centering your mind on what your body is doing, the more you'll notice a feeling of calm, of being centered in your daily life. Your yoga fitness power is showing
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Yoga has the tools and resources to help every man, whatever his age. When determining what yoga practice may be right for you at your particular age, you may want to take into consideration the physical condition of your body as well as your chronological age.11 Take stock of your own personal state of health and fitness. A man in his 20s who is in poor health or who is compromised physically may want to do a gentler yoga practice. A man in his 60s who has a vibrant body and mind may be able to do a more active yoga practice than some other men of his age. So when setting out a program of yoga for yourself, consider your biological, physical condition as well as your chronological age. Your yoga teacher should be able to help you in tailoring a yoga program to suit your particular needs whatever your age.
While surfing television channels in the past, you may have seen an infomercial by Jack La Lanne that touts the benefits of juicing fruits and vegetables to get optimal nutrition from your foods. La Lanne, a pioneer in the field of health and fitness who's now in his 90s, claims that the secret to his longevity is exercise and drinking plenty of fruit and vegetable juice. La Lanne is a dynamic and inspiring example of how important a healthy diet in combination with a well-balanced exercise program really is to longevity and vitality.
Urban Yoga is an approach to yoga that you may see offered in a class setting by your local gym or yoga studio. This nomenclature for a style of yoga first started to appear around the beginning of the 1980s, and has become even more widespread since then. While there is not necessarily one particular style of Urban Yoga, in general Urban Yoga refers to an eclectic blend of traditional hatha yoga postures combined with other activities that you may find offered in a gym setting. This may include aerobics choreographed to music in a high-energy spin-off. Another style may incorporate yoga practices with body-strengthening exercises. A more relaxing approach may emphasize breathing techniques, stretching exercises, and restorative poses to complement a more traditional weightlifting workout. Whatever the ingredients, Urban Yoga can appeal to men who want to de-stress by combining the traditional benefits of hatha yoga with a gym-environment workout. If you see a class in Urban Yoga...
If you want your Yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, How much free time do I have or want to make available for Yoga What are my expectations Do I want to become or stay fit and trim Do I want to be able to relax more and discover the art of meditation Do I want to adopt Yoga as a lifestyle or explore the spiritual dimension of life When you're realistic, you're less likely to experience disappointment or guilt when your schedule seems overwhelming.
Malaysian herbal traditions are unique in all the world. Located at Asia's crossroads, Malaysia's practices combine the wisdom of Chinese herbalists, Indian ayurvedics and traditional Malay healers. This blending of influences has instructed Asia's most exciting holistic practices, sharing common goals - the improvement of vitality, sexual fitness, stress reduction and personal balance.
Breathing deeply and well during exercise keeps a steady supply of oxygen in the blood so muscles can work at their peak. Breathing keeps the mind calm and focused, which will further enhance your workout. And since the breath is the vehicle by which prana, the universal life force, enters the body, you'll certainly want to breathe deeply during your workout. Prana is the energy that keeps you vibrant and animated. It's the key to a great workout, so get as much into you as possible Breathe Breathe Breathe If you become out of breath or fatigued during your workout, stop Yoga isn't circuit training, marathon running, or nonstop anything. Rest is encouraged within a workout as a transition from one type of posture to another, as a chance to feel the aftereffects of a posture, and to maintain awareness. Bodies aren't meant to be exhausted but to be gently and lovingly improved and maintained.
Yogilates represents a marriage of yoga with a system of wellness and fitness known as the Pilates Method. The Pilates Method is a series of movement exercises developed by German-born Joseph Pilates (1880-1967) in the 1920s. These exercises are designed to make people more aware of their bodies while stretching and strengthening muscles, opening joints, and releasing tension. Interest in the Pilates Method has grown enormously in recent years. The exercises that form part of this method are a natural complement to yoga postures. Teachers who are trained in both the Pilates Method and yoga are now incorporating the two practices together in a system known as Yogilates. Jonathon Urla, Yogilates Integrating Yoga and Pilates for Complete Fitness, Strength, and Flexibility (Harperlnformation, 2002). One of the biggest challenges men in general have in yoga class is their release of control. Just allowing themselves to sit and watch the breath. To watch the mind as we watch the breath, and...
When you've spent a lot of time doing yoga with weights, when you've done all the workouts and you're well acquainted with the exercises, you may consider creating your own workout. Why not You know which exercises make you feel healthiest. You know which exercises challenge you the most. If you asked a personal trainer to devise a yoga-with-weights workout especially for you, he or she would charge 50 an hour or more. Creating the workout on your own costs considerably less than that, although it does require a bit of thought on your part. This chapter gives you the tools to create a powerful practice on your own. In Chapter 16, we present workouts tailor-made for swimming, tennis, baseball, and other popular sports. If your goal is to design a yoga-with-weights workout program so you can play better in the sport you love, turn to Chapter 16.
The routine described and illustrated in this section is a nice general-conditioning routine for midlifers and even younger folks who want to ease back into physical activity. This user-friendly sequence strings together a series of safe postures that work each side of the body separately, helping to achieve greater balance.
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Here are some Divine principles to help bring more money to you. As your goal, you put out a reasonable amount of money. You should not be greedy, but select an amount that can give you a reasonably good life so that you do not have to work until the end of your life on this earth plane. Once you have that amount in your mind, pray to God. Bring in the Divine energy. The Divine will help you manifest it. You do not have to really stretch your mind to figure out the means. The Divine will give you the means and the end down the road. All that you need to do is to consistently think it as a contemplation and then make the prayer periodically. You may want to do it at least twice a day where you can spend at least 15 to 20 minutes on this thought and then you can periodically remember the thought, too. Once you do this, you will find that you are manifesting this situation. This is a way to take control of your worldly thoughts. Similarly, you have to entertain thoughts about your health...
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Natural Health (formerly East West) is dedicated to promoting well-being through approaches that nurture self-healing. While not a yoga-specific Website, it has articles and columns on yoga and related topics such as health and fitness. Yoga.com was developed with the mission of presenting helpful information, including the latest trends in yoga, wellness, and fitness. It includes much useful information on yoga, including a library of articles.
Lisa Trivell, I Can't Believe It's Yoga for Kids (Heatherleigh Press, 2000). Written by a certified yoga instructor and fitness professional with experience teaching yoga in public and private schools, this book features kids performing yoga in a cool way that may help inspire the children who are important in your life. Gaiam Living Arts presents a series of fun 30-minute videos for children. Yoga for Kids is geared to children ages 3 to 6. Yoga Fitness for Kids is available in one version as a video for children ages 3 to 6, and in another version for children ages 7 to 12 (Gaiam Living Arts, 1996 and 2001, respectively).
The various styles of yoga can be grouped into a few broad, general categories. Understanding your needs and fitness level, you can focus your yoga search on one or more of the following general approaches to yoga practice. Having taken into account your yoga goals and your level of fitness, perhaps you've decided you would like to try a yoga practice that's physically demanding. You may be looking for a strenuous approach to the physical postures of yoga that strengthens your muscles, while also working out your heart. Maybe you feel that you have to sweat to be your own ideal yogi. If that's the case, then you might want to investigate the following styles of yoga Ashtanga Yoga (vigorous flowing yoga) Iyengar Yoga (physically demanding in its precision) Bikram Yoga (performed in superheated studios) Jivamukti Yoga (physically demanding, eclectic urban yoga) kundalini yoga (challenging both physically and psychoenergetically) and ISHTA Yoga, Power Yoga, Vinyasa Yoga, or White Lotus...
In addition to its ability to help reduce stress, yoga has many other benefits for a man's health. One of the primary aims of the physical practices of yoga is to help improve the alignment and flexibility of the spine. This is encouraging news for the 70 million Americans who are estimated to seek help for back problems each year. Yoga can help promote overall fitness by both stretching and toning virtually all the muscles in the body. Yoga exercises can help increase range of motion in joints and help protect muscles from being injured during sports and athletic activities. They can also help to lengthen and restore muscles after exercise. Yoga can form a cornerstone of your ongoing health maintenance program. As more and more men are discovering, it is increasingly important for them to take charge of their own physical fitness and healthcare. The physical postures of yoga can offer a refreshing alternative to high-impact cardiovascular and strenuous bodybuilding practices, an...
Chances are you're sitting in a coffee shop, sipping hot chai, and reading a yoga magazine. You may have just finished your favorite yoga class, and you feel really good. A great workout it may have been, and yet deep inside you know that there must be more to yoga than alignment, anatomy, and many comments about being grounded, centered and balanced.
Here's your comprehensive guide to getting started. You'll learn how to find a yoga class and a good teacher, how to practice on your own at home, what to wear, when to practice, and how to fit yoga into your busy schedule. You'll also find tips for changing the way you think about exercise, from banishing the no pain, no gain adage from your mentality to learning how your breath can enhance your workout.
But I know it will be just like that aerobics class, you may be thinking. I'll be all excited for the first week or two, then I'll get bored and quit. In any given day, probably just as many people quit a fitness program as start one. Why should yoga be any different The benefits you'll soon feel from your yoga practice are so comprehensive, you may well find that you'd rather give up coffee, doughnuts, or pepperoni pizza than give up your daily yoga therapy. Beyond the more obvious benefits of increased flexibility, balance, and strength, yoga has thousands of less dramatic (though no less important) rewards. Yoga feels different than other fitness programs, because each posture is specifically designed to activate your body in minute ways adjusting here, stimulating there, stretching here, strengthening there, compressing, releasing, expanding, and reaching. With all this internal maintenance, you can't help but enjoy increased health and a vibrant sense of well-being.
Swimming is an excellent exercise, because it works your muscles and your heart without putting stress on your body. Swimming is essentially a cardiovascular exercise. You move through the water and increase your heart rate. If you're a swimmer, you'll find yoga a great addition to your fitness program, because the increased flexibility and strength gained through yoga make swimming easier. Also, the breathing practice in yoga is of exceptional benefit to swimmers, who must have good control over their breathing.
Perhaps you're flirting with the idea of yoga because you imagine it's an interesting fitness plan, but perhaps you're looking for something more. People have been practicing yoga for thousands of years, not because they want to be in shape (a fringe benefit), but because they are seeking meaning in life. Yoga can be a fitness program, but it can also be a path to greater self-knowledge and, ultimately, self-actualization. Yoga helps you reach the fullness of your human potential. You will be more confident, stronger, healthier, and more at peace with who you are. You will make better decisions, set and achieve worthwhile goals, and become the person you want to be. A few rare and diligent yogis have been able to maintain this state for extended periods, but for most of us, samadhi is an elusive experience. We may get occasional glimpses of it, or sudden rushes of bliss that fall away but become imprinted in our memories. After all, we do have to live in the world, which is often a...
Volleyball, like basketball, exercises many different muscle groups because you move your body in so many different ways. The sport demands balance and agility, the ability to jumpstart your energy reserves when needed, and the lung capacity to keep going. But those are just the requirements to play seriously to be a good volleyball player, you need strength, power, speed, and physical fitness along with the balance and coordination.
Get Personal - Your Shape creates Get Moving - The camera projects Get It Right - The camera detects your personalized routine based on your your workout on your TV and lets you your movements so Jenny can schedule and unique fitness goals. exercise controller-free. correct your form. Text Shape to 44144 for fitness tips from Jenny
Running is one of the best cardiovascular workouts you can perform. It increases your lungs' ability to take in oxygen and strengthens your heart. It also helps lower your blood pressure because it maintains the elasticity of your arteries and enables blood to flow more easily through your body in turn, running increases your stamina, burns calories so you can lose weight, and prevents the bone and muscle loss that accompany aging. Figure 16-1 shows a couple of Sherri's yoga students, Paula Glodowski and Andy Valla, completing an iron-man triathlon. You can use the yoga-with-weights exercises in Table 16-2 to develop core strength in your abdominal muscles to improve your running performance. These exercises also help you rehabilitate injuries, improve your overall fitness, recover between runs, and rejuvenate your mind and body. Because runners often experience pulled muscles and other injuries in their calves, hamstrings, and groin, we include exercises that condition, stretch, and...
At Zobha, we give back every day through The Zobha Foundation and through the inspiring yoga and fitness instructors who make up our Circle of Grace community. Ten percent of the proceeds from our 1 selling style, The Grace Tank, support Headstand, a non-profit organization that brings yoga to youth-at-risk. In our efforts to make yoga accessible to all, we provide yoga teacher-training scholarships and regularly sponsor free community classes.
Assembling Your Workout Because it's a quick Creating Your Workout Sanctuary at Jazzing up your workout with Cooling Down Ending Your Workout with Create a Workout Routine You Books about Yoga, Fitness, and Directories and Web Sites for Yoga, Health, and Fitness 340 Fitness Centers That Offer Yoga Health, Yoga, and Fitness
FITNESS THAT'S FUN AND FOCUSED ON YOU Get Personal - Your Shape creates Get Moving - The camera projects Get It Right - The camera detects your personalized routine based on your your workout on your TV and lets you your movements so Jenny can schedule and unique fitness goals. exercise controller-free. correct your form.
Many people like to jump in and start exercising, but you should always start a workout with warm-up exercises. To begin your custom-made workout, choose some warm-up exercises from Chapter 6. These exercises take only a minute to do, but warm-ups are essential to keep from being injured and to prepare yourself mentally for your workout.
So how do you get that prana inside you where it belongs By learning pranayama, or yoga breathing techniques. Pranayama isn't difficult, but it takes concentration. There are many exercises to try. Following are a few. Experiment with each and consider incorporating a few of them into your yoga workout, between poses, before or after your workout, or whenever you need instant energy or calming.
Specific breathing technique for each workout in this book. As part of designing your own workout, choose a breathing technique of your own. Chapter 4 explains the Complete Breath, the Ocean Breath, and other breathing techniques. When choosing a breathing technique, consider what type of workout you've created for yourself and select the right breath to go with it. For example, if yours is a dynamic workout, choose the Ocean Breath because it will rev your engine. Go with the Complete Breath if your workout is more even-tempered. Try the Cleansing Breath to get your focus and breath control going.
Depending on whom you're playing with or against, basketball can be a very grueling exercise. No sport has as much variety of movement as basketball. You run, jump, move sideways, move backward, and occasionally dive to the floor for a loose ball. On account of the variety of movement, basketball works a variety of muscles. It requires excellent stamina and hand-eye coordination, and you have to be physically and mentally quick. The sport is a wonderful cardiovascular activity and a total-body workout.
The Locust offers many of the same benefits as the Flying Locust (see the previous exercise in this workout). It develops your shoulders, chest, arms, legs, back, buttocks, and abdominal muscles. Instead of working all four limbs at the same time, however, you work only two an opposite arm and leg. For this reason, the Locust develops cross-coordination and fires the nerve pathways of your brain.
The Skater is an aerobic exercise that works the muscles of your buttocks. By the time you do this exercise twice, you'll be huffing and puffing. The balancing aspect of this exercise fires and stimulates your brain's nerve connections. The Skater is similar to the Chair (see the previous exercise in this workout), but here you lift a leg behind you.
The Warrior II is a variation of the Exalted Warrior, the previous exercise in this workout. This version works your biceps, legs, and the core muscles of your trunk and torso. It looks easy, but if you do it right, the exercise works your entire body and teaches you the power of concentration.
The Burning Boat really works the muscles of your belly, like rowing without paddles. Because you exercise with only your buttocks touching the ground, you make your muscles burn and you build endurance and stamina. In the yogic system, fire represents purification, change, and renewal. Be sure to use Ocean Breaths (see Chapter 4) in this workout because they oxygenate the fire and really heat things up.
Of all the strengthening exercises in this workout, the Lift concentrates the most on strengthening the back of your body the back of your arms, spine, and legs. The Lift is also a concentration-coordination exercise that challenges your ability to control your body. The Lift squeezes and tones your kidneys and works out the muscles of your abdomen.
Before you start a workout, talk yourself into it. Tell yourself about all the health benefits you'll enjoy after your yoga-with-weights workout. And give yourself a pep talk in the middle of a workout when you start to wilt. Tell yourself that you have only a few more exercises to go, and remind yourself that it's only a matter of minutes before you catch your second wind. Think about how good you'll feel when you finish. Recall the feeling of pride and satisfaction you always get from a good workout.
Yoga with weights is a new exercise program. You won't find the exercises we describe in this book anywhere else. We have three goals in writing this book to clearly explain the benefits of yoga with weights, safely instruct you in the practice, and motivate you to do the workouts. We divide the exercises into several different workouts. For example, we offer practical exercises to relieve stress, plus stamina-building, total-body, and energy workouts. We also provide instructions so you can create a yoga-with-weights workout tailored to your health needs and goals. All the exercises in this book are illustrated with photos so you know exactly how to move your body in the exercises.
Sherri has a client who keeps a calendar in the room where she works out. This client proudly shows Sherri each week how many times she's worked out and what kinds of workouts she has done. Her diary gives her a real sense of accomplishment. The Athlete's Diary Keep track of your fitness activities. (www. stevenscreek.com) Exercise Diary A fitness-tracking software. (www.silveronion.com)
2 Yoga Fitness Power Beyond Stretching 13 Yoga isn't just about flexibility it's a great body mind fitness program. 10 How to Practice Yoga 111 What to wear and how to approach your workout with a brand- 23 Yoga for Two 269 Yoga needn't always be a solitary proposition vary your regular routine with occasional partner workouts.
Circulation and respiration go hand in hand. When athletes speak of cardie respiratory fitness they are talking about both functions getting air infi the lungs and transferring oxygen from the lungs to the tissues of the bod (chapter 2). Inverting the body affects these processes profoundly and i different ways depending on the specific posture. We'll look at six posture that Ulustrate some of the differences the headstand, the shoulderstan the inverted action posture, the lifted shoulderstand, stage one of the plo lying with the chest almost flat, and stage three of the plow with the fe pulled fully overhead.
Racket sports such as tennis, squash, racquetball, badminton, and handball can be very demanding on your body. Players need flexibility, aerobic fitness, strength, stamina, and good hand-eye coordination. Racket sports involve short bursts of energy, lateral movement, sprinting, jumping, and arm swinging.
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There are more women taking yoga classes than men. For some reason, women seem to be more comfortable taking exercise classes. But the imbalance is quickly shifting. Why should women get all the fitness bene-_ L fits of yoga And why should men miss out on the camaraderie and guided instruction of a class And why
The Madrid sandal from Birkenstock was actually the original fitness sandal and now it's available in a range of fun colors including Coral, Opal, Citrine, Olivine, Amethyst, Twilight and Onyx. Its little ridges and valleys are perfectly placed to support all of your arches, improve your muscle tone and your mood.
Anchor Bay Entertainment anchorbayent.com fitness Using different yoga sequences for morning and evening is based on the reasonable assumption that we need different types of asana practices at different times of the day. Accordingly, this short morning practice is the equivalent of a cup of coffee gentle warmups, a mild version of Sun Salutation, a half dozen familiar standing poses, an arm strengthener, a couple of backbends and a belly strengthener, a few reclining cooldowns, and then a short seated meditation. For many, Beth Shaw, the founder of YogaFit, is the woman who made yoga safe and accessible to those wary of spirituality With her new DVD, she's aiming to bring her fitness-oriented yoga style right into your living room. The program is divided into four segments, promising a workout for all your body parts Those parts, in Shaw's estimation, are the upper body, lower body, and abs (the fourth segment is a full-body warmup).
This book is divided into seven parts, each bringing yoga into your life in a different way. Part 1, Let's Get Into Yoga, eases you into the concepts of yoga. We talk about why this ancient Eastern system of health is great for modern Westerners and how yoga can improve all aspects of your fitness, including your performance in other sports. We introduce you to your body, yoga-style, and reveal what yoga can do to improve your mental state as well as your physical condition.
Ashley Turner advises her clients who want to lose weight that their physical yoga practice should be well rounded and comfortably challenging. She adds that how challenging a practice is for each individual will depend on their experience with yoga and their fitness level to begin with. She recommends practicing a minimum of three times a week if your goal is to lose weight, and working at a level that feels like a healthy challenge. Sweating and increased heart rate are indications of that, she says.
The article also provides some insight into other yogas and cleansing practices. Often, one might practice a certain yoga for a number of years and really not get any benefit apart from better health and fitness or some psychic add on. So to mention how these other yogas should be practiced in relation to the purification of the body field also helps to reemphasize what one is trying to accomplish.
The Western approach to yoga tends to be more fitness-oriented, while the Eastern approach to yoga is based on the idea that a healthy body makes it easier to progress spiritually. Either approach benefits both body and mind, however. If you're interested in yoga for its physical benefits, you can consider the spiritual centeredness you achieve a splendid bonus. Or, if you tend more toward the Eastern way, consider fitness the icing on the cake of spiritual growth. Either way, yoga fitness power means self-confidence, self-control, and inner peace. Whatever your fitness level, let yoga challenge you.
Kundalini Yoga as taught by Yogi Bhajan, is a combination of all these in one comprehensive Yoga that goes straight to the heart of the intention of yoga in order to directly and immediately bring about the realization of the Truth, but with an orientation towards the realization coming from within without any apparent assistance or dependency from an outer Guru. As such, when Yogi Bhajan brought this Yoga to the West from India, forming the Happy Healthy holy organization, 3ho, in 1969, he taught the secret sets and Kriyas openly and with a constant and ongoing flow of practices and information representing over 30 years of hundreds of sets and kriyas. The practice of this yoga systematically develops mental, physical and spiritual fitness that results in the sudden and spontaneous isolation of the seer and experience of the Possible Human.
Men's Health is a magazine devoted to, and regularly publishes information on, issues of men's health and fitness, including yoga. It also has a Website, where you'll find a wealth of information online Men's Health magazine Rodale Inc. 33 East Minor Street Emmaus, PA 18098-0099 Tel (800) 666-2303 (Subscriptions) Tel (610) 967-5171 (Rodale Press) Fax (610) 967-7725 (Men's Health magazine) Website www.menshealth.com E-mail MensHealth Rodale.com
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Workout Plans You Can Do Today
Workout Plans that You Can Start Right Here, Right Now. If you want to get in shape, tone up, trim down, or even just boost your fitness and stamina levels, well, youre at exactly the right place to start. But getting into a workout plan isnt the easiest thing in the world. If youve tried to exercise before and found that you things didnt work out for you, then youll undoubtedly already know that there are many ways in which things could go wrong.