10-Minute Yoga ‘Supersets’: Better than Another Hour of Yoga This year, after 15 years of yoga practice and transforming my body, I found myself hitting a plateau. Though my practice regularly involves power moves like jumping forward into Crow Pose and holding Warrior Pose for a long time, my muscle tone seemed to be stuck on autopilot: never decreasing, but never really going to that next level, either. My body, it seems, has become accustomed to the level of my practice. Whether it’s in weight loss or athletic training goals, hitting a plateau is normal. It’s the balancing point that happens any time the body gets used to what you’re asking of it, especially if you don’t ask any more. If you’re not getting out of bed some mornings a little sore and able to pinpoint the muscles you’ve worked the day before, then you might benefit from a shake-up, too. To move past the plateau, I could have just started practicing more. I know what some of you are thinking: “This chick owns a yoga studio and practices a ton … I don’t have that much time.”
Yoga while sick Hi, I recently retired and am working part time and consequently, have doubled my exercise routine (2-3 hours a day) basically, my routine is: 4 hours of Yoga a week 10 miles of walking vigorously a week 10-12 miles swimming a week 2 spin classes a week Despite my doctor claiming I am the poster child of health, I've been sick for 5 weeks with a virus that ran rampant in my area (most everyone was sick for at least a month with this virus) I am finally recovered, and 2 weeks later, have come down with a ferocious cold. I did yoga throughout the virus illness however, I just read that "doing Yoga classes when you are in any stage of dealing with a cold or flu will likely result in becoming more sick and being sick for a longer period of time." The article went on to explain, however, I was especially struck with the paragraph: If you are full-out sick, many restorative poses should be avoided, especially postures placing the head below the level of the heart and lungs.
Breathing: Three Exercises "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Andrew Weil, M.D. Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each of these breathing teachniques and see how they affect your stress and anxiety levels. Exercise 1: The Stimulating Breath (also called the Bellows Breath) The Stimulating Breath is adapted from yogic breathing techniques. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. Watch a video of Dr. Exercise 2: The 4-7-8 (or Relaxing Breath) Exercise
A No-Nonsense Guide to Meditation: No Gurus and No B.S. | Clay Collins Blog Answers by Rudy Rauben (see here for more info); edited by Clay Collins. [ Editor's Note: There's some controversy in the comments about the "No Gurus and No B.S." statement. For more information about our position, see this comment , and this comment below]. About This Guide Rudy is a good friend of mine who’s been actively meditating for over 20 years. Index of questions addressed in this guide: 1. The simplest answer would be to gain clarity, peace of mind, health and personal development, but I’m not sure these answers necessarily explain a whole lot in and of themselves. We begin meditating by learning to "still" our minds, so our thoughts don’t just run amok. The process of calming the mind and allowing our thoughts to settle out is commonly referred to as "centering." 2. "The mind like water" is the still, centered mind. 3. More regularity with shorter sessions is better than less regularity with longer sessions. 4. Begin by focusing as much attention on your breathing as possible.
Six Steps to Meditation This meditation lasts 15 to 20 minutes. It is a meditation of SIX steps. Each step will take roughly two and half to about three minutes. I will first explain to you all the steps and then you can start. The FIRST is the step of rhythmic breathing. The SECOND is the step of detached observation. Then we come to the THIRD step. Then we come to the FOURTH step. The FIFTH is meditation on your immortality. And now we come to the FINAL, the last, the SIXTH step. And now if you are ready, we shall begin with the meditation. The FIRST step, the step of rhythmic breathing. Now we come to the SECOND step; it is the step of detached observation. We move to the THIRD step. We now come to the FOURTH step: It is the step of realizing the oneness with all that is; all human beings, all creatures, all birds, all animals, fish and foul, insects, even mosquitoes, all trees and shrubs and plants. And now we come to the FIFTH step. By GOD’S grace, our period of silence is over.
Meditation May Protect Your Brain For thousands of years, Buddhist meditators have claimed that the simple act of sitting down and following their breath while letting go of intrusive thoughts can free one from the entanglements of neurotic suffering. Now, scientists are using cutting-edge scanning technology to watch the meditating mind at work. They are finding that regular meditation has a measurable effect on a variety of brain structures related to attention — an example of what is known as neuroplasticity, where the brain physically changes in response to an intentional exercise. A team of Emory University scientists reported in early September that experienced Zen meditators were much better than control subjects at dropping extraneous thoughts and returning to the breath. The same researchers reported last year that longtime meditators don’t lose gray matter in their brains with age the way most people do, suggesting that meditation may have a neuro-protective effect. Where does all this lead?
A Yoga Move That Boosts Your Energy If you need an energy infusion, try the Camel Pose. It opens your chest so your lungs are able to take in more oxygen. Plus, the act of bending backward is believed to stimulate your adrenal glands, revving you up. Do this move a few times a week—or whenever you need a little lift. How-to: Kneel on your shins so your calves are hip-width apart and parallel to each other. Place your hands on your lower back so that your palms rest on the tops of your buttocks, your fingers are pointing up, and your elbows are hugging in. If you feel comfortable, reach back and take hold of one heel with each hand (as shown), pressing down to create further lift in your chest.
The Five Tibetan Rites - Excercises for Healing By Mary Kurus Copyright Mary Kurus 2001, All Rights Reserved Background In 1985 a book called The Ancient Secret of the Fountain of Youth written by Peter Kelder was published which for the first time fully described an exercise program for "youthing". This is an exercise program used by Tibetan monks to live long, vibrant and healthy lives. In fact, this book states that many have lived longer than most can imagine by following the program often called the "Five Tibetan Rites". Potential Benefits of the Five Rites How the Five Rites Work Medical professions explain the benefits based on their personal perspective and I suggest you read the entire two books for a broad overview. Chakras Chakra is an Indian Sanskrit word that translates to mean "Wheel of Spinning Energy". Our bodies contain seven major chakras or energy centers and 122 minor chakras. The Speed of the chakra spin is a key to vibrant health. The Five Rites Exercise Program Beginning the "Five Rites" Exercise Program Rite #1
Transcendental Meditation Transcendental Meditation (TM) refers to a specific form of mantra meditation called the Transcendental Meditation technique,[1] and can also refer to the organizations within the Transcendental Meditation movement and to the movement itself.[1][2] The TM technique and TM movement were introduced in India in the mid-1950s by Maharishi Mahesh Yogi (1918–2008). The Maharishi taught thousands of people during a series of world tours from 1958 to 1965, expressing his teachings in spiritual and religious terms.[3][4] TM became more popular in the 1960s and 1970s, as the Maharishi shifted to a more technical presentation and his meditation technique was practiced by celebrities. At this time, he began training TM teachers and created specialized organizations to present TM to specific segments of the population such as business people and students. History[edit] Among the first organizations to promote TM were the Spiritual Regeneration Movement and the International Meditation Society.