iYogaClub - Active Lifestyle and SpiritualityVisit the most vibrant, dynamic, Yoga website around. Yoga is good for balance, health, weight loss, self-exploration, stress-relief, rejuvenation, fitness and Spiritual Perfection. It is also a lot of fun and a great way to meet new people and explore new ideas. Sha
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Meditation is the practice of training the mind, much like weight lifting is a practice of training the body. It is easy to flounder around in the beginning stages of meditation. I tried and failed for almost a year before I realized that there is no failure, there is no right or wrong. There is only you, and to truly commit yourself to this type of practice you will need patience. I now realize that I wasn't feeling "successful" due to a lack of technique. My own lack of commitment and need for perfection were the only two things holding me back from the full experience of meditation. 1. Make Time for "You" It is easy to get caught up in the daily drama's and trauma's of life! The first step in developing a lasting meditation practice is to become aware of how much time you allow for yourself to slow down (dare I say stop) for a moment and just breathe. 2.Find a Comfortable SpotYou don't necessarily need a "sanctuary" or "altar" to meditate. I meditate every morning and every night without fail and I throw in the occasional lunch meditation if emotions or stresses are running high. A key element to meditation is consistency and I have found that using the same place for each meditation helps trigger awareness in my brain. I am never in the same "place" morning, noon, and night so I have three separate locations for my meditations. In the morning I have a corner in my office, if I need an afternoon pick me up I meditate in my car, and at night I have a special place in my home. A main component of meditation is to bring awareness to the practice its self and familiar surroundings will help create a trigger in the mind. 3. Find a Comfortable Position It is easy to judge posture too harshly, as above it is important not to overthink the process. You can sit lotus, half lotus, laying down, sitting in a chair, the main goal is to get comfortable. You do want to embody an alert awareness no matter which way you choose. The key here is complete comfort and relaxation. During meditation, it is normal for slight discomforts and irritations to arise within the body. Try to bring awareness to the discomfort by breathing in to that sore muscle or itchy foot before adjusting. If you are physically unable to sit through the annoyance you can adjust, scratch, etc. but by bringing awareness you will be doing so consciously and without irritation. 4. Start Slow Meditation does not have to be an hour-long torture fest. Many suggest easing into the process by starting very slow and practicing for 5 minutes a day. Once you become comfortable sitting for that amount of time you can move it up to 10 minutes, 20 minutes, and more! The trick is to be consistent, there is no right or wrong method. Set yourself a goal for 5 minutes a day for 7 days, by the end if you are able to sit comfortably without a restless mind or body then try 10 minutes for the next 7 days. Don't get discouraged and try not to let your mind judge too harshly. There is no end goal. I have meditated multiple times a day for over a year but there are times my mind is too restless to sit, on the days I am aware of this I will scale back my sessions to fit my needs. Two days ago I was able to sit for two, 40 minute sessions and today I am only able to sit for two 10 minute sessions. I am still able to reap the benefits of meditation practice without allowing my mind to tell me that I am practicing incorrectly. 5. Taming Thoughts A common mistake made is in the thinking that you must clear your mind. This is not only not impossible but is very counter-productive in the early stages of practice. Think of the mind like a wild mustang. If you put the mustang in a pen so small it feels trapped, the mustang will push back.The mustang will resist being contained; however, if you give the horse a long lead for it to run it will barely notice that you are slowly drawing it back to the corral. This Click Here part of the practice takes patience and lack of judgement. Try at first to focus on breathing, counting your breaths can help to relax your mind and help you focus. Each separate breath is 1 count, go up to 10 and start again. The mind will wander even if you focus on the count. When it does you shouldn't judge yourself too harshly, simply recognize where the mind has gone and begin again. It helps me to actually name my wandering thought before I go back to the breath. For instance, my mind wanders to a thought of what I will prepare for supper this afternoon, I am aware my mind has wandered and I recognize that it is a planning thought. I acknowledge that my mind is planning and gently guide my focus back to the breath. I also carry that practice throughout my day to maintain mindfulness and presence. 6. Let Go of Judgement The previous tips all have an underlying theme..... cut yourself some slack. Our own mind is our worst enemy. I judged myself so harshly in the beginning that I almost never got started! I would sit perfectly still with such good posture it hurt and get angry when I couldn't keep my mind from thinking. JUST LET IT BE! A benefit of meditation is it can move you from the thinking mind and allow you to sit within your body and your heart and just simply be, but in http://www.yogananda-srf.org/What_Is_Yoga,_Really_.aspx order to do so you will need to let go of judging the experience. There is no failure in meditation. 7. Try Guided Meditation I had many failed attempts at meditation due to my critical perfectionism and my lack of commitment in the beginning. A friend of mine recommending trying a guided meditation to help get me started and it was the best thing I have done. You can find them all over the internet. I suggest mindful meditations or checking into Jack Kornfield. 8. Use Aromatherapy I started using Hawaian Sandalwood on the benefits of yoga soles of my feet before every meditation. The properties in the essential oil promote awareness and will help you find center. I have been able to sit for longer periods of time and go deeper within myself. 9. There is no Goal There is no goal in meditation. Once you become aware of the different depths of meditation it is easy to get caught up in "a goal". The point of meditation is to raise awareness, promote relaxation, and connect with your inner self. Going into your session with a certain goal is counter productive to the practice itself. For instance, you are so focused on what your end goal is that you are not aware of the meditation or what may arise from moment to moment. The minute you begin to think about what you want from the meditation, the moment is gone and you are just sitting still and thinking. 10. Be Grateful Were you able to feel your body relax and your heart open? Be grateful. Were you able to quiet the mind for a few moments? Be grateful. If you sit for 10 minutes and you felt 30 seconds of relaxation and inner peace, be grateful. Focus on the high points of your meditation instead of wishing the meditation to be different. Some people will spend their entire lives looking for what already lives inside them. You will have the opportunity to find it within yourself everyday with practice and commitment. http://www.infobarrel.com/20_Meditation_Techniques_for_Beginners_ Terapias alternativas
Chakras: Constelación de sanación con color Nuestro cuerpo-mente humano es un sistema energético que recibe, transforma y transmite la energía como calor, sonido, movimiento, electricidad y luz. En este sistema de energía hay siete chakras que actúan como centros https://app.box.com/s/a752pftgtkhumhf92zbmamsroogchggq coordinadores que pueden ser a Ayurveda Tips http://www.beliefnet.com/wellness/yoga/index.aspx Ayurvédicos para el verano Según el Ayurveda, el verano es la estación del año dominada por Pitta Dosha. Pitta es la inteligencia Yoga Workout biológica compuesta por los elementos fuego y agua que se manifiestan en un clima cálido y en días luminosos. http://www.yoga.com.mx/ You can't put getting flexible in a time frame. It depends on genetics, how often you practice, what type of yoga you practice, etc.
What I can say is that you will get more flexible. No doubt about it. Don't give up because of lack of flexibility. Your body will adjust. Does everyone get flexible enough to do all asanas? No. Many times it is your skeletal structure that limits your movements ultimately (See Paul Grilley's DVD Anatomy and Asana). I will personally never bend backward and touch my head to my butt.... or even do a wheel pose with my elbows straight. My shoulder joint just isn't shaped that way. But I am still free yoga workout videos getting more flexible in other areas and I can do poses now I couldn't do a year ago (like cow's face without a strap). Having said that, there is probably a long way to go for you before you run into your skeletal limits. What you can do, first of all is to stop comparing yourself to other people. You work with your body and your body is as it is. Try to stay unfrustrated. Secondly, if you want to get more flexible as quickly as possible do the following: Mark in class which poses are hard to do. Maybe ask your teacher what muscles need to stretch for those and if she can recommend stretches. Or else take note of stretches that seem to come not so easy in class. Do these stretches at home every day (preferably after a little warm up, either yoga or some cardio, biking or running). Bring your body into a GENTLE stretch, try to find the edge between comfortable and uncomfortable and hold it just on the comfortable side of that edge. NEVER EVER stretch so deep it hurts! Hold each stretch for at least two minutes. Shorter stretches may release tension in the muscle, but they do not contribute to lengthening the muscle! While you stretch breathe slowly and encourage the muscles to release and relax. If within those two minutes you feel the stretch diminishing (without moving the body part), go on and move a little deeper into it, again until http://www.facebook.com/bikramyoga you find that edge. If one side of the body is tighter than the other, spend a little longer on the tighter side. You'll be amazed at the progress you make in few months. And you'll be amazed at how much easier your daily activities are going to be when you are more flexible. Don't ever be afraid to ask your yoga teacher for advice! http://answers.yahoo.com/question/index?qid=20070826065421AAceiz4 The Eastern practice of yoga has become a modern-day symbol of peace, serenity and well-being in the West. More than 20 million Americans practice yoga, according to the 2012 Yoga in America study, with practitioners spending more than $10 billion a year on yoga-related products and classes.
The mind-body practice is frequently touted for its ability to reduce stress and boost well-being, but it also offers wide-ranging physical health benefits that rival other forms of exercise. While the scientific research on yoga's health benefits is still young, here's what we know so far about its potential effects on the body. View the infographic below and scroll down for more detailed information. Infographic by Jan Diehm for The Huffington Post Copy the code below to embed this infographic on your site: Improved Brain Function. Just 20 minutes of Hatha yoga -- an ancient form of the practice that emphasizes physical postures rather than flow or sequences -- can improve cognitive function, boosting focus and working memory. In a University of Illinois study, participants performed significantly better on tests of brain functioning after yoga, as compared to their performance https://en.wikipedia.org/wiki/Bikram_Choudhury after 20 minutes of vigorous aerobic exercise. Lower Stress Levels. Yoga's stress-busting powers may come from its ability to lessen the activity of proteins that are known to play a role in inflammation, according to a study published last year from University of California, Los Angeles researchers. Alter Gene Expression. A small Norwegian study suggested that yoga's many healthy benefits might come from its ability to alter gene expression in immune cells. Increased Flexibility. A recent Colorado State University study found that Bikram yoga -- a form of yoga in which a series of 26 postures are performed for 90 minutes in a heated room -- is linked with increased shoulder, lower back and hamstring flexibility, as well as greater deadlift strength and decreased body fat, compared with a control group. Lower Blood Pressure. People with mild to moderate hypertension might benefit from a yoga practice, as a study from University of Pennsylvania researchers found that it could help to lower their blood pressure levels. Researchers found that people who practiced yoga had greater drops in blood pressure compared with those who participated in a walking/nutrition/weight counseling program. Improved Lung Capacity. A small 2000 Ball State University study found that practicing Hatha yoga for 15 weeks could significantly increase vital lung capacity, which is the maximum amount of air exhaled after taking a deep breath. Vital lung capacity is one of the components of lung capacity. Improved Sexual Function. A 2009 Harvard study published in the The Journal of Sexual Medicine showed that yoga could boost arousal, desire, orgasm and general sexual satisfaction for women. Yoga can also improve women's sex lives by helping them to become more familiar with their own bodies, according to a review of studies published in the Journal of Sex and Marital Therapy, as reported by CNN. Reduced Chronic Neck Pain. A German study published in The Journal of Pain showed that four weeks of practicing Iyengar yoga (a type of Hatha yoga that stresses proper alignment and the use of props) is effective in reducing pain intensity in adults suffering from chronic neck pain. Anxiety Relief. A 2010 Boston University study showed that 12 weeks of yoga could help to reduce anxiety and increase gamma-aminobutyric (GABA) levels in the brain (low levels of GABA have been linked with depression and anxiety disorders). Relief from Chronic Back Pain. Researchers at West Virginia University found Iyengar Yoga to be more effective in reducing pain and improving mood than standard medical treatment among those with chronic lower back problems. Steady Blood Sugar Levels in People with Diabetes. Adding yoga to a typical diabetes care regimen could result in steady blood sugar levels, according to a 2011 Diabetes Care study. Reuters reported that just three months of yoga in addition to diabetes care resulted in a decrease in body mass index, as well as no http://carolynobrien.tumblr.com increases in blood sugar levels. Improved Sense of Balance. Practicing an Iyengar yoga program designed for older adults was found to improve balance and help prevent falls in women over 65, according to a 2008 Temple University study. Stronger Bones. A 2009 pilot study by Dr. Loren Fishman showed that practicing yoga could improve bone density among older adults. "We did a bone mineral density (DEXA) scan, then we taught half of them the yoga, waited two years, and did another scan," Fishman previously told The Huffington Post. "And not only did these people not lose bone, they gained bone. The ones who didn't do the yoga lost a little bone, as you would expect." Healthy Weight. Researchers from the Fred Hutchinson Cancer Research Center in Seattle found an association between a regular yoga practice and decreased weight -- or at least a maintained weight -- among more than 15,000 healthy, middle-aged adults. "Those practicing yoga who were overweight to start with lost about five pounds during the same time period those not practicing yoga gained 14 pounds," study researcher Alan Kristal, DPH, MPH, told WebMD. Lower Risk Of Heart Disease. As part of a healthy lifestyle, yoga may lower cardiovascular risk factors such as high blood pressure, cholesterol and blood sugar, according to Harvard Health Publications. This story appears in Issue 83 of our weekly iPad magazine, Huffington, available Friday, Jan. 10 in the iTunes App store. http://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html Yogis (people who practice yoga) come in all shapes and sizes. Contrary to stereotypes, not all practitioners eat vegetarian and eschew the luxuries of life. Some have no problem dropping thousands of dollars on a decadent suite, while others stick to a tighter budget. Our list of yoga retreats runs from an ashram in the Bahamas where guests have to perform chores to the ultimate luxury in ecotourism. So grab your mat and start planning your perfect yoga escape. Namaste!
Alicante, Spain Yoga Breaks in Spain The Costa Blanca region of Spain has been named by the World Health Organization as having one of the healthiest climates on Earth. In this winsome setting, guests of Yoga Breaks in Spain stay in a beautiful little hotel with a touch of luxury near the ocean. Twice daily yoga, suitable for beginners and intermediates, is designed to open your body, loosen your joints and ease tensions. Delicious Ayurvedic-inspired meals nourish and sustain you, while meditation and pranayama (breathing) workshops take you to a deep state of inner peace. We love that this isn't your typical, strict, back-to-back yoga retreat for ascetics but more of a yogic holiday escape, so feel free to indulge in a croissant or cup of coffee as well! Be as relaxed or as active as you like during your vacation with optional activities such as coastal hikes, mountain biking, kayaking, Spanish cooking lessons, or with a little pampering such as a massage or an aromatherapy facial. Of course, after a juicy asana class you can also simply relax by the Mediterranean Sea with a good book. Bozeman, Montana Big Sky Yoga Retreats Located at 7,500 feet in the Madison mountain range an hour north of Yellowstone, the Big EZ Lodge is entrenched in the heart of nature and is the perfect complement to those seeking a quality yoga getaway for raw beginners and seasoned pros. The lodge was built with native timber and natural river rock throughout, which brings the outdoor elements into the thirteen well-appointed guest rooms and common areas. Inspiration from the wonderful setting is the big draw, where Ashtanga, restorative and Vinyasa Flow yoga is combined with the great outdoors through nature hikes and outdoor activities. Views are awesome and starlit nights under the Big Sky are the norm, but don't be afraid to indulge in the fine mountain-themed cuisine and offerings on the wine list. There's a game room and workout room, but the large hot tub, complete with waterfall, is our favorite yoga workout for weightloss way to end each day at this mountain getaway. Clermont La Grausse, France Domaine de la Grausse Study with the highly experienced resident yoga teacher Dagmar (who is influenced by Jyengar, Viniyoga and Sivananda) at Domaine de la Grausse high in the French Pyrenées. The estate features an eighteenth-century château with extensive grounds, two large yoga studios and accommodation in two newly-renovated traditional stone barns, fully-equipped for self-catering. With yoga classes suitable for all levels morning and evening, there is ample time in the middle of the day to visit the waterfalls and cave paintings of the Ariège valley, take a barge on the underground Labouiche River and explore the medieval strongholds of the Cathars. Paradise Island, Nassau, Bahamas Sivananda Ashram Yoga Retreat If you really want to get away from it all and recharge your chakras, and are serious about your yoga, then what better place to do so than on a bona fide paradise island in the Bahamas? Nassau's Sivananda Ashram Yoga Retreat follows a specific pattern. You'll rise at 6 a.m., meditate through dawn, chant until tea time and do two hours of Hatha yoga before breaking for your 10 a.m. vegetarian meal. The afternoon follows a similar pattern with a session of Karma yoga, where you'll help with ashram duties (known to non-yogis as chores). Nonetheless, this is all offset by the retreat's island paradise, complete with crystal blue waters, white sands and swaying palm trees. Sao Carlos, São Paulo, Brazil Jatoba Terra Prana Lar Yoga Situated in the Brazilian countryside, Jatoba Terra Prana Lar Yoga retreats feature different types of yoga (Kundalini yoga, Yin yoga, Hatha yoga, partner yoga, Karma yoga and Mandala yoga), as well as meditation, mantras, silent walks, sacred dances, fire rituals and Zen Shiatsu. The retreat also boasts a sweat lodge, fresh water pool, meditation deck on the lake and the requisite vegetarian meals complete with homemade cheese, bread and yogurt. Founder and former dancer Lila established the retreat on her family farm in 2000 after traveling the world and studying yoga. She also offers a children's program and a fresh organic garden designed to help you reconnect with Mother Earth. Be sure to take a trip to the nearby sacred waterfall! Salt Spring Island, British Columbia, Canada Paradise Found Yoga Specializing in Kundalini yoga, Paradise Found Yoga offers both scheduled and private retreats with two daily yoga classes as well as meditation, art therapy and spa sessions that can include aromatherapy, hot stone Shiatsu massages, reflexology or Reiki. Take advantage of the hiking excursions on the shorelines of Cusheon Lake on Salt Spring Island. Relax in the gardens, enjoy the vegetarian meals or sink into the outdoor hot tub. Privacy is guaranteed in this picturesque setting. Bangalore, Karnataka, India Shreyas Yoga Retreat If you have a yen for an upscale yoga experience, then point your chakras towards Shreyas Yoga Retreat in Bangalore, India. This member of the exclusive Relais & Chateaux group is devoted to promoting the authentic spiritual tradition of yoga in an environment that's normally associated with luxe hotels, Shreyas is spread over 25 acres of landscaped gardens and utilizes natural resources with initiatives such as rain water harvesting, solar heating, ayurvedic and medicinal herb plantations, organic farming and organic waste disposal on site. Enjoy Ashtanga and Hatha yoga, chanting classes, silent retreats, meditation, massages, ayurvedic treatments such as abhyanga and shirodhara, and savor the amazing meals made from organically grown ingredients freshly handpicked from the retreat's twenty acres of fields. The only member of Relais & Chateaux to feature a totally vegetarian menu, the retreat recently introduced a Culinary Experiences Package. With just fourteen rooms accommodating up to 25 people, personalized service is key. Ballytoughey, Clare Island, County Mayo, Ireland Clare Island Yoga Retreat Centre Make your way to the Emerald Isle for some serious yoga on 240 acres of land off the West Coast of Ireland. Here you can not only take in the breathtaking views of County Mayo, but indulge in yoga and meditation, sustainable living complete with organic meals and hillside hiking. Stay in a refurbished traditional island cottage complete with solar panels for heating water and wood-burning stoves for space heating. Conscious of people's eco-footprint, Clare Island provides a unique and unspoiled location for a myriad of yoga retreats year-round (mostly Hatha as well as meditation and pranyama) and gourmet vegetarian meals made from ingredients grown at the centre. Tulum, Quintana Roo, Mexico Maya Tulum Just 90 minutes from Cancún, this seaside wellness retreat and spa hosts more than 50 yoga events each year. You'll be spoiled for choice here when it comes to your yogic desires. Sign up for one of the five or seven night Mind, Body, Spirit programs (MBS), complete with vegetarian meals (with the option of ordering fish), massages, day trips and a to-die-for spa offering everything from Mayan clay massages to a traditional sweat lodge run by a real shaman. A real draw with celebrities, you might just find yourself doing the downward facing dog with a rock star or politician. At this top Mexican resort, yoga isn't just a practice, it's a way of life and you can enjoy it in one of 46 simple stone-and-thatch cabanas. Golden Bay, South Island, New Zealand Anahata Yoga Retreat The only integral residential yoga retreat in New Zealand, Anahata Yoga Retreat is located on top of a mountain 640 meters above sea level in Golden Bay and offers glorious views of the ocean, Farewell Spit and green valleys. Retreats, personal sessions and daily activities are offered year-round, with the focus on Satyananda yoga, which draws on a number of traditional systems of yoga, including Hatha, Raja, Karma, Jnana, Mantra and Bhakti yoga. A range of lodging options are available from shared rooms to a private straw bale round house with stunning views of Golden Bay. Tent sites and camping are also available. All meals provided are organic and vegetarian sourced from local growers or picked fresh from the retreat's garden. MORE ON GAYOT.com More Top Yoga Retreats Top 10 Detox Spas Around the World Top 10 Health Retreats Around the World http://www.foxnews.com/travel/2012/02/04/top-10-yoga-retreats-worldwide.html |
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