Surya Namaskar Yoga For Weight Loss

Surya Namaskar, also known as Sun Salutation is a common sequence of twelve different ‘asanas’ or body postures, and it is one of the core foundations of weight loss yoga exhibited by Shilpa Shetty. These postures are particularly effective in helping women lose weight. The technique has been recognized as one of the simplest and most effective methods for losing weight. It dates back to the ancient times, and has also been extensively performed for making the body flexible, fitter and stronger.

According to experts, Surya Namaskar boosts the metabolism which further paves way for building lean and slender muscles. You will hardly find any workout these days that offers results as quick and as effective as this technique. So in case you’re willing to learn more about this method, here’s a complete insight on Surya Namaskar yoga for weight loss.

What Is Surya Namaskar Yoga?

As mentioned earlier, Surya Namaskar yoga for weight loss is an ancient technique for weight loss that involves twelve different body postures to increase the metabolism of your system, but it can be a bit more advanced that Hatha yoga. The Asanas are performed by first stretching the right part of the body, followed by the left one. Once you do this, you complete one round of the yoga. In order to lose weight, you will have to perform twelve rounds and twenty four sets of this workout.

Quite recently, a scientific study revealed that this workout not only impacts weight loss, but it also has a significant effect on the throat, heart, chest and intestines. It also improves your leg and stomach movement. So in other words, the Sun Salutation is a complete body workout that keeps you healthy and active, all way round.

Surya Namaskar Yoga PoseThe posture of this workout usually ranges from flexing and bending to finally stretching your muscles. While performing this workout, you will also have to rhythmically breathe in and out. This breathing movement too boosts your metabolism and helps in weight loss. Due to the phenomenal benefits that this yoga provides, most yoga experts consider the Sun Salutation workout to be the primary base of yoga.

The idea of power yoga is to offer maximum health benefits under a short life span and Sun Salutation effectively helps in fulfilling this goal. This yoga is also equally beneficial for people who do not manage to catch enough time for regular exercises. So if you have a hectic and really tedious schedule and are looking to lose weight in the lowest possible time, this is one of the best ways to do so.

Like most of the other yoga regimes, Surya Namaskar too has to be performed on a completely empty stomach. It is highly recommended by experts to keep an interval of about two hours between practicing the yoga and eating.

Although you can perform this yoga at any time throughout the day, the ideal time would be the early mornings. In the ancient times, yoga enthusiasts performed this workout early in the morning, while facing the rising sun, hence the name ‘Sun Salutations‘. So if you manage to do the same, you can get a similar slender frame and flexible body.

With Surya Namaskar Yoga for weight loss you also get an opportunity to align your body, soul and your mind. The twelve different body postures have to be performed rhythmically in a proper sequence. You will also have to ensure that the postures are perfectly synchronized with your breathing.

What Are The Basics Of Surya Namaskar?

Pose 2Before you actually proceed with the sun salutation workout, you will first have to understand the basics. Whether you are a beginner in yoga exercises, or an experienced performer, these basic guidelines will definitely help you to achieve the maximum results.

As we all know, sun salutation is a cyclical series of twelve to sixteen yoga poses. In case of all the poses, you will have to perform the same sets consecutively. This means, you will need to have a natural flow from one pose of the yoga to another.

Likewise, you will also have to adhere to a particular pattern of breathing. This simply deals with inhalation, exhalation, and retention. The series and sequence of the breathing patterns will depend on the type of workout you are performing. However, for most of the cases, you will have to alternate the exhaling and inhaling patterns.

You will also have to calm your mind, concentrate on the movement of your breath, and start proper meditation. The series of yoga will commence and end in the pranamasana or the prayer pose.

Foundation Of Sun Salutation Yoga

In order to use the Surya Namaskar yoga for weight loss, you will have to follow the given guidelines. In the following section we have suggested a couple of steps that needs to be incorporated in your daily regime. Once you do this, losing weight will be simpler and easier.

To begin with, you will first have to learn all the steps that the Sun Salutation yoga is concerned with. There are twelve different poses and in order to lose weight, you will have to perform each of these poses with absolute precision. It is extremely important to understand how to perform Surya Namaskar the right way, if you are really looking out to lose weight. It will hardly take you thirty minutes to an entire hour, if you are looking to complete all the different poses at once.

Pose 3Besides this, you will also have to perform the steps on a daily basis and at a particular time. When you do this, you get to lose weight faster. In case you’re lacking motivation and are looking to get some more motivation try playing a good and soothing music in the background. The yoga is supposed to soothe your soul, so make sure, you do not play something really loud.

Another thing that you need to do is perform all the steps at a really slow and steady pace. You can be excited to lose weight, but that excitement shouldn’t reflect in your performance. Do not rush as it might have adverse effects on your system. If you are a newbie who has just started to learn the poses of this yoga, it will hardly take you a fortnight to fifteen days to attain perfection in the poses. It will also effectively help you to build better strength and flexibility.

Once you have managed to build ample strength, gradually increase the total number of rounds that you are performing. You can practice the Sun Salutation yoga for six days a week and complete twelve sets of the exercise.

At the same time, you should also make it a point to finally end your practice with a 5 minute session of stretching exercise or shavsana. This will help your body to relax.

Surya Namaskar Yoga For Weight Loss

Surya Namaskar plays a significant role in helping you to lose weight much like Yogalates. According to studies, about one minute of this sun salutation will help you to burn about 3.79 calories. As we all know, a complete round of Surya Namaskar will take you about three minutes and forty seconds. Therefore, the total numbers of calories that are burnt through one round of this work out are 13.91. The result is likely to vary from one person to another, depending on their body weight and other relevant attributes.

We already know that about one pound of fat is equivalent to 3,500 calories. So if you are looking out to reduce one pound every week, you should make it a point to burn 250-500 calories on a daily basis.

About eighteen minutes of the sun salutation will help you to burn 250 calories, about twenty five minutes of the workout will help you to burn 350 calories and about forty minutes of the workout will help you to burn about 500 calories. So if you are really looking out to lose weight, nothing can work better than this workout.

If you are a beginner, who is just getting started with yoga, try performing four rounds of the Surya Namaskar. This will help you to burn about 55 calories. As you perform more rounds of the exercise and get better at it, the count will eventually increase. However, this too will completely depend on the capacity of your mind and body.

It has been found that about twelve rounds of the Sun salutation workout help you to burn about 156 calories. This is equal to one hour of tedious workouts in the gym. There are some yoga experts who even practice about hundred rounds of this exercise in every session. However, they are experienced professionals and as newbie, you should always abstain from overdoing the workout.

The ideal number of Sun Salutation workouts you should perform is completely dependent on your strength, stamina and heart rate. As the postures in this exercise can be eventually improved according to your body type, it can be commenced by any individual who is looking out to get rid of excess calories on the go.

As a beginner, you should complete four rounds of the exercise on your first and second day. From the third and fourth day, try completing six rounds. For the fifth day try completing six rounds and on the sixth day try completing seven rounds. In this way, you should make it a point to complete about fifteen rounds of the exercise on your fourteenth day. This will improve your posture, help you to cut down on calories and also make you fitter and tad more active.

However, if you are a beginner, we would recommend you to perform these exercises under proper and expert supervision. It is only then when you can yield maximum benefits from the workout.

Benefits Of Sun Salutation Workouts

Most people, usually women, perform this sun salutation workout in order to boost their metabolism and to decrease their body mass index. The exercise also plays a vital role in increasing the strength of your lower body muscles. Likewise, it also increases your overall endurance.

It has been observed, that a large number women performing this exercise, have experienced a significant reduction in the percentage of their body fat. It is also extremely useful for them as they don’t happen to make out enough time from their busy schedules.

You can also perform this exercise in order to increase the strength in your upper body, particularly in the triceps, deltoids and the pectoralis muscle.

Another remarkable reason why most people perform this exercise is simply because it is a cardiovascular one. In fact, sun salutation is one of the simplest cardio vascular exercises that not only helps you in losing weight but also helps you to burn the excess fat right away. This is a low intensity exercise and it helps you to burn much more fat than the high intensity workouts.

Each pose of the sun salutation workout comes with an individual benefit. For instance, the prayer pose gives you an opportunity to relax. It calms down your soul and helps you to relax after a tedious and hectic day.

Hasta uttanasanaThe Hasta uttanasana helps you in stretching your core muscles. Likewise, it also makes your back muscles stronger and your posture better. As you stand forward and bend for stretching your hamstrings, your internal organs are automatically massaged.

Likewise, the ashtanga namaskara, the pank, or the pose involving your knees chin and chest plays a vital role in toning your thighs and abs.

Here, the cobra pose is also equally useful as it helps in strengthening your back and arms. At the same time, the downward dog pose plays a significant role in strengthening your chest and arms.

Perform this exercise on a timely manner to enjoy the maximum benefits from it. Also, while performing the exercise, try to practice it in the morning. This is primary because your tummy is empty during the early hours of the dawn and this helps in boosting your metabolism. Yoga experts too suggest about not consuming anything about 4 to 5 hours before you perform surya namaskar yoga for weight loss.

So follow these guidelines and perform this exercise from time to time and enjoy a healthier, slender and slimmer frame like you always wanted to.

Yogalates Exercises For Weight Loss: Effective?

Yogalates is a fusion of yoga and Pilates as a modern type of yoga exercises for the western world that is mainly focused around physical health benefits. Yogalates exercises incorporate simpler forms of body postures suitable for people who find traditional yoga poses difficult.

Yogalates combine two proven types of exercises simultaneously, showcasing the benefits of both yoga and Pilates to incorporate core-stabilized workouts with static poses. Yogalates utilizes deep breaths, which encourages consciousness of breathing during movement in a bid to assist the mind and body. Yoga generally promotes flexibility and relaxation while Pilates enhances motion and strengthening of muscles as well as improving overall body posture.

What Are Yogalates Exercises?

Yogalates exercises are constantly evolving, adjusting to modern research on workout therapeutics and efficient body movement. The Yogalates classes involve of a mix of a systematic flow of yoga asanas and rhythmic Pilates moves intended to build up stamina, flexibility, and strength. Consequently, some equipment may be needed to promote strength and balance in both yoga and Pilate’s classes such as a yoga mat, exercise balls, weights, blocks, and resistance bands.

Yogilates and Yogalates

Yogalates Exercises - Pilates vs yoga

There are two choices that merge Pilates with yoga. Yogalates was founded by Louise Solomon, while Jonathan Urla formed Yogilates. The two similar techniques combine yoga breathing techniques and flowing poses with Pilates muscle movements. Based on book descriptions from the two founders, many of the yoga exercises are parallel, focusing on accurate movements and engaging muscles during the workouts sessions. This plays a vital role in the proper practice of both programs for weight loss enthusiasts.

Moderate Yoga Exercises To Help Women Lose Weight

Did you know that a few minutes of controlled deep breathing and yoga poses can help you lose weight gradually (see beginner pose examples here)? Many people believe that rigorous training sessions are the only proven methods when it comes to weight loss regimens.

Working out intensely to maintain a lean body just doesn’t make sense anymore, when you begin to appreciate that yoga, in its simplest form, accomplishes the same results with less effort, energy, and equipment. Yogalates exercises may seem like you are just passively lying on the floor with slightly folded arms and legs, but rest assured, it is quite involving and produces tremendous results in the long run.

How Yogalates Can Promote Weight Loss

beginner exerciseThe weight loss regimen involves typical specific muscle movements in which one burns more calories than what is taken in. Alan Kristal, a researcher at the Fred Hutchinson Cancer Institute in Seattle, affirms that continuous Yogalates exercises show potential results as one advances in yoga difficulty. His study, which involved about 15,500 adults aged 50 years and above, showed overweight women who did yoga once a week for four years on average lost nearly 5 pounds, while those on no exercise regimen packed on 13 pounds in the same period.

Additionally, yoga enthusiasts who begin a very light regimen of yoga are likely to sustain their weight and improve general muscle strength. Yoga basically outlines changes in the body, mind, and behavior, which ultimately transforms the body’s shape and size.

New research findings show how yoga literally reworks the brain and reduces stress while enhancing focus. Stress is mostly associated with bad eating habits leading to a poor diet and unhealthy weight gain. Consumer Reports revealed findings from over 1,200 psychologists that essential strategies to lose weight generally come from understanding and managing emotions and eating habits.

Yoga And The Brain

A regular yoga regimen improves brain control by acknowledging our reactions to stress which ultimately leads to consuming healthier foods and subsequently leading to gradual weight loss.

Yoga makes you eat foods that serve the body, making you stop obsessing about weight issues and the guilt that settles in every time you eat emotionally (junk food). It also helps to regulate cravings by simply taking a deep breath so as to suppress the urge to eat.

Yoga encourages self-compassion and soul searching. The work sessions you perform fosters an empathy that pours out into all aspects of your life. Yoga exercises teach people to stop focusing on the negative energy, and these people are at peace with our inner beings and the environment at large. Individuals who struggle with weight issues are encouraged first to love themselves, and then watch the gradual transformation as they also incorporate small amounts of food in their everyday diet.

It is okay to occasionally take a glass of wine, a piece of cake or eat healthy pizza when you feel the urge to indulge in junk food. Yoga simply makes you enjoy life, exercise moderately and be at peace with yourself. For those who prefer home Yogalates exercises, the daily workout reduces women’s binge-eating within 13 weeks. This is by basically cultivating self-awareness, and thus, gradually eating less overall.

Yoga helps to burn more calories, ultimately changing where accumulated fat ends up. Fat typically builds up in the stomach when the cortisol (stress hormone) levels rise. Yoga exercises decrease cortisol levels, making it easier to cut belly fat.

A research finding that was sponsored by National Institutes of Health (NIH) on women who exercised curative Yogalite (long yoga poses on the floor supported by mantles and props) showed that the women cut twice the amount of body fat than those who only stretched without any props for the same time. A different study published in Alternative Medicine on overweight women who did daily Yogalates exercises lost 4 pounds on average in 10 days.

Making Yoga A Habit

Yoga’s focus on breathing and overall body wellness is the key to its proven results. Discipline while exercising makes it easier to remain active all day, which translates into an affirmation that your body craves for overall wellness.

It means that you don’t have to eat just because you are bored, or upset. Whatever the flow of impact, yoga benefits last longer than vague diets.

Do not stay for long periods without exercising yoga; otherwise, your old habits may start to creep in. Some women temporarily lose yoga for faster cardio exercises in an effort to shed extra weight. The result of this is that cardio training sometimes leaves you less rejuvenated and more famished, making you eat unnecessary foods to feel fuller within a short time. Yogalates, on the other hand, makes you attentive to your surroundings and more so your thought faculties. Here, everything happens in moderation.

The best thing about yoga is that you think differently, and actually, acknowledge that gradual progress stabilizes the body and avoids moments where you feel like overeating or self-criticizing. It helps to know that all you need to do is get back on your exercising mat and just breathe.

How to Begin Yogalates

Yoga isn’t for self-assured health maniacs. One must get past the self-awareness syndrome, which is a major distraction for most beginners. Don’t fixate on what others think of you. When starting out, wear whatever you feel comfortable in. There is no need to force yourself into tight leggings and cropped sports bra tops to exercise Yogalates: A simple T-shirt and any pants that allow free body are an excellent combination. If you prefer wearing spandex, go ahead and knock yourself out.

Finding A Good Instructor

A knowledgeable yogalates instructor matters a lot. Find an experienced resourceful teacher who will patiently take you through all the initial steps and modifications. There are no good and bad poses in Yoga. Your instructor should help you transition into perfect poses at your pace. Discover your personal flow. You can try out different yogalates exercises before settling on a preferred style.

Show up. Instructors always insist that you don’t skip classes. The hardest bit is probably showing up after several messed up attempts. Once in class, your instructor should be able to motivate you into simple exercises that focus on breathing to boost your self-esteem.

Benefits of Yogalates Exercises

Yogalates is becoming an accepted exercise due to its helpful effects on the mind and body alike. It allows you to apply and progress your limits; stretching and pushing your body with an open perspective.

Yogalates encourages exercising within your set limits. Diversity is what brings people together. This form of exercise mostly works for people who look for spiritual as well as body wellness. The fusion creates endurance, muscle toning as well as muscle flexibility. Yogalates is superb for flexibility, muscle toning, and endurance.

Top benefits of Yogalates exercises:
  • benefitsImproved flexibility – The mental preparedness required to do Yoga and Pilate exercises may prove to be simple or as difficult as you perceive them to be. Yoga cautiously focuses on body joints, even the dormant ones. The more practice and emphasis is bestowed in Yogalates, the more individual benefits from it. Most women reported that Yogalates greatly helps to align the spinal cord and improve joint movement. With flexibility comes the joy of enjoying a healthy sexual lifestyle with your partner.
  • Rejuvenating internal organs – Yogalates exercises have been proven as one of the only forms of vigorously stimulating the internal organs, and maintaining overall good health as we advance in age. Yogalates develop a habit of being in tune with their bodies, including making healthy food choices and adopting a culture of self-discipline and self-appreciation for everything around you.
  • Muscle toning – Yogalates not only centers on attitude and staying lean. A daily or weekly exercise regimen ultimately helps to tone muscles over time. Instructors can incorporate different shapes and postures to make sure that muscle gets trained and stretched to consequently become stronger by engaging in body balancing during the workouts.
  • Body detoxification – Yogalates exercises sometimes stimulate internal organs and blood flow to create a stable environment where the body is able to self-regulate and flush out unwanted toxins quickly; through sweating, or regular bowel movements. Since Yoga is also associated with carving out a lean body frame, regular exercises enhanced a stable diet where people only eat healthy foods, leaving out unwanted elements flushed out frequently, owing to the body stretches and demanding Yogalates positions.
  • Burning calories – A balanced diet combined with an active Yoga lifestyle helps to burn unwanted fat just as efficiently as a regular body work out in the gym would do. The key thing here is to do it naturally, at your pace and with enough concentration to trigger your internal organs and muscles to feel the effect of the stretched yoga exercises. Practicing yoga is not a vain chore. A lot of energy is required to produce the desired result. Furthermore, the more Yogalates workouts, the more calories you burn. Try new movements for better results and get involved in new fitness paths!

Combined yoga and Pilates has improved the lives of countless women due to improved exercise techniques. You don’t have to fuss over unconventional weight loss methods anymore because this weight loss method has been proven scientifically to work efficiently without strain or any side effects.

The most tangible effects of yoga are increased flexibility, weight loss, meeting fitness goals, and cancer evasion. We also know that weight significantly contributes to clinical depression and emotional pain to women who have struggled with being overweight for many years. Most doctors now approve Yogalates as an effective pain managing regimen for things like back pain and arthritis – conditions associated with overweight people.

Regular yoga exercises help to improve joint movement and ultimately increase a disciplined eating regimen where stretching and breathing replace the urge to eat even when one is not hungry. Yoga also works on mental stability, improving overall memory and focus.

It is important to do a general check up before delving into any form of physical exercise to rule out the possibilities of fatal organ failure or permanent back injuries. A certified Yogalates instructor will take you through step by step exercises, and help you advance into the core workouts that will hopefully produce great results in your overall weight loss journey. Yoga is simply an incredible journey is constantly changing people’s lives for the better. There are no age barriers either and no excuses not to start now!

Study Shows: Never Tell Your Daughter She’s Overweight – Here’s Why

Should a parent ever make comments about a child’s weight if they are overweight? Or is it better for them to just bite their tongue?

This is understandably an issue that has parents disconcerted all over the country. If they do mention something, they risk the child developing an eating disorder later in life, while if they just keep their mouths shut, they feel as though they are passing up a chance to save their kids from what may potentially become a threatening life-long health hazard.

New research shows: Never comment on your kid’s weight.

This new research was published in the Eating & Weight Disorders journal. It shows that, although usually well-meant — the parents’ comments regarding their child’s weight often become precursors to harmful dieting behavior, over indulging as well as other potential eating disorders. It can unintentionally build upon negative stereotypes regarding weight that kids attribute to themselves.

Especially when it comes to girls, what a mother or father says about her weight could have health consequences for her for years following. It can contribute to a girls’s chronic dislike of her own physical appearance… even when she’s not at all overweight.

“Parents with children who are diagnosed with obesity may be concerned, but it is the matter in which those concerns are addressed that could have a detrimental long-term impact,” says Rebecca Puhl, deputy director at the University of Connecticut of the Rudd Center for Food Policy and Obesity.

“The affect it has on girls might be especially damaging”, says Puhl, because “young women are exposed to numerous ideals about body weight and thinness, and too often a woman’s value is linked closely to their physical appearance. If the parents do not challenge these messages, they can be internalized their daughters.”

The new research study that was conducted involved more than 500 girls between 20 and 35. They were presented with questions regarding how they viewed their body, and they were also asked how often their parents had made comments regarding their weight. The women who recalled the comments their parents made about their weight were significantly more likely to believe they should lose 10 to 20 pounds… even when they were not overweight at all.

The lead author of the study, professor and Cornell University’s Food and Brand Lab director Dr. Brian Wansink, noted the comments of the parents’ to have a “scarring influence.”

“We had asked these girls to comment on how often parents had said something about their weight. However, the most important issue was if they had recalled any comments at all, it was just as bad as if it happened frequently,” stated Dr. Wansink, who wrote the book “Slim by Design.” “Any comment at all seems to have lasting reprecussions.”

Certain research has links the parents’ negative remarks to a heightened risk of obesity. A massive government-subsidized research project which followed 1000’s of ten-year-old girls discovered, at the beginning of the research project, nearly 60% of these girls had said either a teacher, sibling, parent, or peer had said to them they were overweight. When they were nineteen years old, the girls that had been told they were overweight had an increased likelihood of being obese, even if they were overweight at ten years old or not.

Family members were the ones that had the greatest influence on the girls.

Certain research discovered that when parents tell their teenages who are overweight to watch what they eat, they are at an increased risk of depression and lower self-esteem and of becoming obese within the next five years.

A study by a professor at the University of Minnesota, Dianne Neumark-Sztainer, discovered when parents discussed weight loss with their teens, the teenagers had an increased likelihood to diet, use harmful weight loss methods and then result in overeating. This is not as likely to happen when parents talk to their children about healthy eating behaviors, instead of the child’s weight or weight loss options.

Negative statements regarding the weight of a child may send the message that the parents are “connecting the child’s perceived value to their,” Dr. Puhl says, which can invoke negative emotions and low self-esteem. “Kids are taking that to heart and believe they are not okay as a human being. This is what leads to harmful outcomes in the future like disordered eating.”

Dr. Neumark-Sztainer was overwhelmed by the parents asking her the following questions, “How can I prevent my kids from becoming obese without hurting their feeling and impacting their self-image?”

So what are parents supposed to do? Are they supposed to just stand idly by while their kids become overweight?

In Dr. Neumark-Sztainer’s book, titled “I’m, Like, SO Fat: Helping Your Teen Make Health Choices About Eating and Exercise in a Weight-Obsessed World,” she mentions the fact that parents can effect their children’s eating habits without even talking about them. “I promote the notion of speaking less and doing more. Meaning make your house an area where it is easier to choose healthy eating and more physical activity, as opposed to talking about weight.”

This means for parents to keep healthy food in the house as opposed to junk food and soda. It helps to sit down and enjoy dinners together as a family as well as setting being a role model by physically active yourself. You should get the family to go for bike rides or walks. It also means that you should no talk about your own weight. Dr. Puhl said, “These type of actions speak louder than words.”

So when the kids are young you really don’t need to talk about healthy eating habits or weight problems and simply just show them a healthy way of life.

One healthy and fun way to lose weight and get your children involved is to do yoga at home together.

Can Anyone Do Yoga?

It’s hard not to take notice of fitness freaks and ad banners alike that scream out loud the importance of exercising and having a chiseled body. While it’s safe to not take these call to actions at face value, the fundamental science has remained true since the ancient times. Your end goal might not exactly be a chiseled body, but who doesn’t aspire to be more flexible and healthier?

The bright side of the whole situation is that yoga is for everyone. Whether you’re too old a for a walk in park or you’re auditioning for your local baseball team – yoga is here to assist you for the good.

Why is Yoga Such a Serious Deal?

The uncanny ability of this fitness regime to cater to a wide range of audience (it doesn’t really matter if you’re 18 or 60) has lead to its acceptance all over the world. Yoga isn’t about being fit physically – it takes care of the mind too. The various asanas accompany innumerable benefits in their own varying degrees.

Old woman doing yoga

Coming to the actual benefits, yoga has been instrumental in improving flexibility, balance and muscle strength among others.

Recent studies have indicated that practitioners also benefit from better cardiovascular health and a more proactive immune system. Medical science has clinically proven that mental health is just as important. Yoga even helps in tackling the mental onslaught corporate industries brings about in each one of us. Excessive stress and depression are the root causes of suicides around the world. If psychotherapy doesn’t cut it, yoga surely will.

Having said that, the real question boils down to this: how much does an average individual need to invest in this practice in order to reap considerable benefits?

Highway To Health

Here’s the deal: as with every other fitness regime, the more you exercise, the more you benefit from yoga. Experts reckon that once a week should suffice for most people. However, if you’re looking for quick results and have time to spare, three to four times a week would be ideal.

Back pain specialists are also of the opinion that those who try yoga seriously never turn back. A minute of minute of meditation is enough to bring about positive changes in the outlook of a pessimistic person.

While all this sounds great, it’s important for people to understand the benefits with level-headedness. You won’t be able to twist and turn like Michael Jackson right away – but you’ll notice those improvements soon enough.

Woman standing on head

Many aspects of yoga compel you to focus on your breathing. This technique allows you to clear your mind from material bondage and experience life in the present. This in turn makes results in a more calmer and happier you.

Many do point out that Yoga isn’t as successful as a cardio session at your local gym. You don’t really burn fat, but you’ll surely get oxygen moving around your body much more efficiently. To put things into perspective, better oxygen circulation is a thousands times healthier than burning out calories.

Depending on the class you take and your commitment to it, you will gradually find increased flexibility levels and better toning of your muscles. All this in its totality leads to a stronger back.

Research Findings

Not surprisingly, a study found that these claims are no fluff. A single yoga class was able to reduce depression and anger levels for several inpatients at a popular psychiatric clinic. After these positive outcomes, another study employed hatha yoga classes twice a week on the same inpatients for about twelve weeks. The results were confirmatory in nature again – decreased levels of back pain.

woman hatha breathing yoga

Clearly, research hasn’t been all that kind to those who feel that machine based workouts are much more effective. Yoga stands just as effective as any other fitness regime on the planet today, notwithstanding the portability it offers.

It’s logical to assume that not everyone would have time for prolonged sessions, but know that even smaller sessions at the comfort of your home can be highly beneficial. The beauty of yoga is that you don’t always been a studio to workout. If you can’t make it, don’t beat yourself over it.

While it’s clearly evident that yoga has numerous physical and mental benefits, there is no particular strategy or a set of rules that can adhere to. Like medical science, there is no diagnosis or a reliable evaluation technique to determine how much yoga you might actually need. However, experienced yogis say that age plays an important role.

So how does it really vary according to age? Does a man in his young twenties need more or less yoga? Here’s how it works: the more fit you are, the less practice you might actually need. Of course, there are no limitations. It’s just that if you’re old, you might need lots of practice to be able to acknowledge benefits.

Amanda Murdock is a qualified instructor at YG studios. She reckons that frequent practice is essential if you plan to get involved in anything that is physically demanding in nature. Of course, regular practice also directly implies faster results. A particular genre of yoga to address such fitness enthusiasts has also taken shape in the modern world – power yoga.

Verdict

In an era where healthcare products and services are branded and marketed to a targeted audience, yogis around the world are yet to modernize their ways of promoting the ancient science. But that doesn’t rule out the wonders of the ancient science itself. The 2000s saw the rise of medical marketing, which enabled hospitals and healthcare professionals to reach out to patients with their special services and expertise. In the same decade, yoga grew to become a $27 billion industry, transforming lives of millions of people and continues to grow in demand.

The bottom line? Hunt down a reliable online yoga instructor for yourself, or just join a class. Time isn’t kind to any of us, but that does not mean that you need to sacrifice your fitness priorities! Too much of anything might be too bad, but a little bit of yoga every once in a while can do a world of good to you and your family.

How To Prevent SI (Sacroiliac) Joint Pain During Yoga

I gotta say: I had never heard of sacrum problems before I began my Viniyoga instructor training course. Yeah, I knew what a sacrum was, however my very first instructor training course had never discussed it, and my students had never raised any complaints regarding the matter. I had never had any trouble myself with it. There I went through life just completely ignorant of the matter. Then… I began my Viniyoga instructor training course. Out of nowhere, the sacrum had come to be something of vital importance. I began to hear things like “don’t do this pose if you have sacrum issues,” “to take care of your sacrum, make sure to do this,” “don’t let yourself feel any discomfort in your sacrum,” and so forth.

The sacrum

It’s kind of like when you buy a car in a certain color and then you start to notice it everywhere. Well it was the same way with the sacrum and how many people had issues with it.

So, in order to be a bit more specific, it isn’t actually the sacrum we may have have problems with, but rather the SI, or sacroiliac joints (unless you experience back or hip pain).

Just to remind you of where it is located, the sacrum is right at the bottom of the spine. It happens to be made up of the five vertebrae bones which together are about the size of your hand and are fused together to form one solid base for your spine. The sacrum fits snugly in the middle of your right and left pelvic bones and is joined to them through the SI, or sacroiliac joints.

Sacroiliac Joint Pain Relief During Yoga

Sacroiliac joints happen to be weight-bearing. This is because the sacrum holds the load of your upper body and the forces are transferred through these joints to the pelvic bones. Your weight is then further carried by your legs from there. As with any load-bearing joint, stability is key to being pain free. Hence several ligaments are in place to bind the pelvis to the sacrum to restrict any over-extended movements.

Over extending the abdominal stretch

A certain number of us may have a bit more flexibility in our sacroiliac joints than other people. This is what can potentially cause problems. The sacrum itself may have a tendency to lean forward a bit with respect to our pelvis (which we refer to as nutation) or perhaps a bit back (which we refer to as counternutation). It may lean 5-10% at the very most. However, even this amount of offset can result in a sense of our pelvic area not being stable.

Who may be at risk for such an injury? Well, just about anybody has the potential to suffer sacroiliac joint problems. However, people that fall into the following categories are at higher risk.

Women coming of reproductive age – Essentially the flexibility of their sacrum is to allow the passing of a baby through the pelvic opening. Counternutation is first to provide an opening for the baby’s head to come into the pelvis while nutation then allow tailbone to move out of the way. The fact is that in pregnant women, relaxin is released, which is a hormone that provides more flexibility for the ligaments so that it can accommodate the process of birthing. If your students have given birth before, are of reproductive age, or are pregnant, they may have more flexibility in their sacroiliac joints.

There are some of use that may have more flexible ligaments than others. This is because some of us happened to be born with more flexible ligaments that allow us to enact more advanced yoga poses. However, this also provides more risk to injury to our sacroiliac joints as the extra mobility in our sacrum is a given.

Feet behind the headSo the problem may be that when you’re a young girl, you’re trying to put your foot behind your head. When you do this, your sacrum has a great tendency to move out of place, and this is usually on just one side. When it is actually forced out of place, it will tend to pull on ligaments which are meant to maintain its positional integrity. This could cause a sharp pain to arise above one of her hips on one side of her spine. When this happens, it could take a long time for the pain to go away and for this injury to heal because ligaments, like cartilage, are avascular. This means that they get very poor circulation. When parts of the body do not get ample blood flow, they do not get a regular supply of nutrition that provides for the building blocks of healing.

Once you unfortunately injury the area, you may just be prone to injure it again. This is especially true if you are practicing yoga that focuses on some extreme poses while you are ignoring the pain signals that your body is sending you. A student may have a “hot sacrum” if it is prone to injury. Women that are suffering from this will need to change their yoga routines as they remain in the healing stage. It is important to practice healing yoga after you are injured to minimize the chances of injuring yourself again.

What Are Ways We Can Minimize Injuries To The Sacrum?

Do not teach asymmetric poses to these students. This is especially true for those where one of their hips is in a raised position curving the spine towards their other hip. However, take a look at Janu Sirsasana which is generally not an advanced pose yet does aggravate sensitive sacrum.

Pulling The Sacroiliac Joint

You may take great care when teaching the advanced asymmetrical pose:

Don’t utilize the leverage from your arms to put yourself into this pose when you feel pain in your sacroiliac joints.

Be sure that the bodies of your students are amply trained preceding any attempt to make these advanced poses especially if they cannot yet touch their toes.

Be absolutely sure not to demonstrate advanced yoga poses to your class if you are not properly warmed up yourself. This is the leading cause for injuries to yoga instructors.

Be sure to let your students, as well as yourself, to stop if it hurts.

Don’t show your class too many asymmetrical poses that only involve one side. This can cause accumulating tension on the sacroiliac joints. Let’s take a look at some of the poses I was presented in one of my most recent classes:

Asymmetrical yoga poses

We actually did this entire sequence on just one side first while we were holding each pose for 4-6 breaths. We never asked about moving over to the other side or changing the position of our feet and utilizing abdominal contraction to support us.

Can you begin to see issues here? Our left leg remains in a fixed position and means our left side of our pelvis will stay in mostly a forward-facing pose. When you take your spine through a forward bend, side bend, and forward bend, then twist your sacrum tends to follow the motion of your spine. This causes twisting, torquing, and tugging the left sacroiliac joint.

This certain motion happens to remind me of attempting to remove the top part of a plastic bottle. I mean to break the little piece of plastic you would have to keep bending back and forth until it finally came free. This is a similar motion you are doing to your sacroiliac joint. Sure the sacroiliac joint wouldn’t just break off, however it may destabilize and become more susceptible and vulnerable to injury.

How do we fix this? Change sides more frequently and swap symmetrical poses with asymmetrical poses when it comes to forward bends.

Don’t force them to keep their legs straight during forward bends because it creates what is known as shear stress on their sacrum.

When you create the curriculum of your classes, ensure you don’t forget to include certain poses that will help to stabilize their sacrum.

Now, if you are looking for other ways to help people cure their joint pain, they may want to check out Joint Pain Relief codes by Jonathan Bender, and the can find them here.

Yoga For Cellulite? Top 5 Exercises To Eliminate Cellulite

Cellulite on buttocks

Ever heard cellulite referred to as cottage cheese? Well, cottage cheese is something that should just be a term used to refer to the food item. Not a single woman should need to stress out over her thighs, arms, butt, or legs having the appearance of that lumpy, dimpled dairy product. However, it does happen unfortunately. Even those of us who diet and exercise properly are prone to get cellulite. As a matter of fact, 88% of all women In the US have this unsightly condition. How about we first take a look at the root cause first so that we can better understand a solution that actually works? Then we’ll take a look at how yoga for cellulite is perhaps the better option.

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Reported by the the news website, The Scientific American, cellulite usually begins to appear as we get to the menopause phase of our lives and our estrogen levels begin to decrease. It generally happens between the ages of 25 to 35 (or sometimes even earlier). As our estrogen levels decrease, our blood circulation does as well. The reduced amount of nutrients and oxygen being delivered leads to collagen production to decrease. This in turn causes our fat cells to increase in number and size. As they start to move through the diminishing layer of collagen, they then create the lumpy appearance we have come to know as cellulite.

Americans, and other Western culture these days, have become more sedentary. Cellulite wasn’t really cited in medical journals, considered a cultural issue, or thoroughly researched until the 1970’s and 80’s. Although the root cause of cellulite is more than just living a sedentary lifestyle, maintaining optimal circulation is more easily fixed with exercise. However, there are a specific set of exercises that can actually accentuate your cellulite. This is why it is important to do the correct set of exercises to tone the muscles directly beneath the fatty skin where cellulite is prominent. If you’d like to take yoga classes online where you can have direct access to any instructor you wish, you can try YogaGlo for free. Learn more about YogaGlo here.

Top 5 Exercises To Remove Cellulite From The Buttocks and Thighs

  1. The Plie Squat – Instead of doing squats with our feet apart at hip width and our toes pointing forward, slide your feet out just a bit wider. Also point the toes of both feet to the corresponding adjacent wall, where as you’d have your left toes pointing toward the left wall and right toes point toward the right wall. Maintain the technique and posture of a regular squat, but during the upward motion, contract the inner thighs. Squeeze your buttocks inward and push your pelvis out when at the top. This is to help you target the inside of your thighs as well as the outer thighs.
  2. Medicine Ball Squats – This is to help you improve your range of motion when doing squats so that you will better target and tone all of the muscles in your hamstrings, quads, thighs, and buttocks leading to cellulite reduction. It is important that you pick a medicine ball that is not too heavy. Feel free to try this exercise without a medicine ball first to ensure you know your current range of motion without causing pain or injury. With your feet approximately shoulder-width apart, hold the medicine ball over your head. Slowly bend your buttocks backward (while gently arching your lower back). Squat down as low as you can comfortable go but be wary of any knee or back pain. Slowly bring your medicine ball down and front with your arms stretched. Top when you have the ball at shoulder level. All though you are concentrated on the ball, ensure your knees remain behind your toes at all times and your chest is pushed up and out. Breathe out and stand up out of the squat slowly while lifting the medicine ball over your head once more.
  3. The Bridge – Get on your yoga mat and lie on your back and rest your arms at your side. Move your feet flat on the floor and under your knees. Move your hips upward toward the ceiling, tightening your buttocks. Your shoulder blades and upper back should push down into the mat. Once you have fully thrust your hips up as high as you can, slowly bring them back down and repeat. Once you are strong enough and able, try this exercise on just one leg at a time while keeping the other leg straight at the knee and parallel to the floor. Switch legs and repeat this exercise.
  4. Mountain Climbers – This is a combination of movements much like Yogalates exercises. You should begin by standing and bend over forward. Place hands on the floor/mat and slide your legs back. This brings you to the plank position. Rapidly move your left knee forward as close to your chest as you can and back again. Repeat this on your right side. Now bring the left knee out to your left side toward your arm pit. Bring your leg back so that you are in the plank position and repeat this movement on the right side. Once you have gone through all four of these movements, stand up. Drop down and repeat at quickly as you can!
  5. Resistance Band Side Leg Lifts – Take one resistance band and sit down on your mat. Wrap the resistance band around your ankles. Now lie on your right hand side keeping your legs straight. Your your right elbow and forearm for leverage and stability as you move your left leg up as high as you can. Be sure to keep your knees straight. Bring your left leg back down slowly and repeat this motion for about 30 seconds. Switch sides and repeat.

Now remember that these are just five exercises for reducing cellulite. Some of them are a bit strenuous, but they do work. However, stretching and yoga can be a more effective way to get rid of cellulite. Yoga for cellulite is a bit easier and more relaxing as well. This is what you will learn in the Yoga Burn routine that you can find here.

Yoga for cellulite is so damn effective because of how cellulite forms. Cellulite forms when certain muscles become atrophied, weak, and sloppy. This results in the fat deposits directly beneath the skin to be distributed irregularly. The tissues that connect the skin to the underlying muscle are note evenly toned. This makes yoga for cellulite an ideal solution to get rid of that lumpy, bumpy looking skin. Yoga will help rid you of cellulite because of how it tones your muscles, relaxes tissues, and restores balance to your physique.

Please remember that diet plays a big role in burning fat and reducing cellulite. That is why we have also reviewed the Cellulite Destroyer System and highly recommend it to incorporate these cellulite remedies into your daily routine.

Yoga For Breast Cancer: Stretches To Relieve Your Treatment Symptoms

Certain cancers, such as breast cancer, along with its several therapies and treatments may potentially cause symptoms such as decreased range of motion, nausea, fatigue, and general weakness. Exercising and as well as other physical therapies, like yoga, can ease most of these symptoms. It can also help patients feel much better during cancer treatments.. Another positive benefit is that it can be scaled and modified to fit every patient’s unique abilities and needs.

Breast cancer mom and daughter

“The practice of yoga has quite a few emotional, mental, and physical and benefits for pretty much all cancer patients,” claims Ann Marie Turo, OTR/L Ann is a yoga instructor that teaches in Dana-Farber’s Leonard P. Zakim Center for just such Integrative Therapies. There, she teaches practices like Hatha yoga, chair yoga, yogalates (which is a Pilates and yoga fusion), Pilates, as well as a foot fitness course.

Breast cancer patients that may experience lymphedema directly after radiation or surgery, Ann claims that yoga may assist them in improving strength and mobility and restoring range of motion in the arms. Yoga is also known to relieve anxiety and stress, which then lead to lower blood pressure and heart rate.

Director of the Zakim Center and Breast oncologist in Dana-Farber’s Susan F. Smith Center for Women’s Cancers, Jennifer Ligibel, MD, says, “studies have shown more and more that breast cancer patients practicing yoga report many positive signs. This may include diminished anxiety, increased energy, and generally improved well-being and quality of life”. She also stated, “The very goal of our Zakim Center is to give patients the tools for integrative therapies that hold proven benefits, like yoga, to assist their healing process during and after their regular treatments.”

Yoga and healing

Certain positive aspects of routine yoga practice involve improved respiratory, bone, and cardiovascular health along with increased body awareness, improved blood flow and a better sleep, mood, and focus. These things are often compromised during cancer treatments.

In addition, Ann claims, “Yoga is a ‘feel-good’ exercise, and it is a tool that you can just about use anywhere – while sitting on a chair, in bed, or on yoga a mat.”

Ann suggests easing into a specific yoga routine known to help with your symptoms. A number of her favorite yoga poses can be done while at a desk or sitting in a chair. View the 6 Yoga Stretches below for a beginner’s guide to stretches and poses that will aid in increasing body awareness and range of motion after breast cancer treatment.

6 Yoga Stretches For Breast Cancer Patients

Firstly, sit at the edge of a chair with your feet parallel, knees above the ankles, rib cage above the hips, and shoulders relaxed.

Neck Stretches

Benefits: Increase range of motion and release tight muscles

Take your right hand over your head and place the middle finger on the left ear. Inhale through the nose as your stomach rises, and exhale through the nose as your stomach contracts and you gently draw your head to the right shoulder. Hold for one to two breaths. Return to starting position and repeat on the other side.

Neck Rotation

Benefits: Increase range of motion and releases tight muscles

Take your right hand and place it in front of the left shoulder. Inhale through your nose as you feel your stomach expand, then exhale and rotate head toward the left. Hold for one to two breaths. Return to the starting position and repeat on the other side.

Shoulder Rolls

Benefits: Increase shoulder awareness and range of motion

Inhale through your nose and raise your shoulders up toward your ears as your stomach expands. As you exhale, roll your shoulders back and down in a circular motion. Repeat three to four times and switch directions.

Goal Post Arms

Benefits: Increase shoulder awareness and range of motion

Inhale through your nose and raise both arms to shoulder height so they look like goal posts. Inhale and hold. As you exhale, raise your arms up one to two inches then return to shoulder height. Repeat three to four times.

Scapular Retraction

Benefits: Increase shoulder awareness and range of motion

Beginning in goal post position, inhale and bring your shoulders back, imagining cracking a walnut between your shoulder blades. Hold for one to two breaths then exhale and release. Repeat three to four times.

Modified Camel

Benefits: Opens chest muscles

Inhale through the nose as your stomach expands. As you exhale, circle the arms around to the back of the chair and hold. Hold for several breaths and then return to start. Repeat three to four times.

Can Yoga Prevent Or Relieve Back Pain?

Woman with pain in backBack pain can be quite tricky. The large majority of Americans will suffer from issues regarding their back at some stage during their lives. Moreover, for a third of them, therapy and treatments simply won’t resolve the issue. This is when back problems will generally become chronic. Is there a real remedy out there like yoga for back pain or Pilates that can permanently get rid of back pain?

S shaped spine on Left. J shaped spine on right

S shaped spine on Left. J shaped spine on right

Unbeknownst to most who live in the western world, there are several cultures around the globe where the problem of back pain barely exists (if at all). There is such a tribe in the center of India where they reported basically none at all. The discs of their spines regarded few signs of degeneration as people grew older.

Many statues that you may see when looking at ancient Greek cultures display a J-shaped spine as opposed to the S-shaped spine we see in modern western cultures. The statues’ backs are almost completely flat until the very bottom, where it bows out so the buttocks are behind the spine.

A well-known acupuncturist from Palo Alto, California believes that she may have discovered why they report significantly less instances of back pain. She’s trekked around the globe studying cultures with few accounts of reported back pain. She studied how they sit, stand, and walk. Today, she is sharing her conclusions with back pain sufferers in efforts to help people across the United States.

Around 20 years earlier, Esther Gokhale began to have issues with her back after she’d been pregnant with her first child. “It was an excruciating pain. I could not sleep at night,” she claimed. “I was going for walks around the block every two hours. I was completely crippled.”

Surgery on spine - actual operation

Esther had what is known as a herniated disc (A condition which refers to a problem with a rubbery disk between the spinal bones). Eventually she needed to have a surgical operation to rectify it. However, after about a year, she had another herniated disc. “They wanted to conduct another another surgery on my back. You do not want to make a habit out of back surgery,” she says.

Being fed up with the pain and surgeries, Esther needed a permanent remedy for her back pain. She was not swayed Western medicine could provide it. Esther began to think outside of the box. An idea came to her: “Visit cultures where they aren’t experiencing these crippling problems and find out what they are doing differently.”

So Esther researched discoveries from anthropologists, like Noelle Perez-Christiaens, which assessed postures of these indigenous cultures. Likewise, she researched physical therapy techniques, like the Feldenkrais Method and the Alexander Technique.

During the following ten years, Esther traveled to populations around the globe that are distant from modern, Western life. Esther traveled to Aboriginal tribes in Australia, small fishing villages in Portugal, the mountains of Ecuador, and remote tribes in West Africa.

Aboriginal tribe Australia

“I visited villages where every child under age four was crying because they were scared to see somebody with white skin — they had never seen a white person before,” Esther says.

Esther had taken video and photo of people that sat on the ground weaving, walked with buckets of water on their heads, or collected firewood for hours.

“I have pictures in my book of two women who worked seven to nine hours everyday, bent over, gathering water chestnuts,” Esther said. “They’re actually quite old, but the truth of the matter is they don’t have any back pain.”

Esther attempted to find out what all of these different peoples had in common. The very first thing that arose was the curvature of their spines. They have a regal-like posture that it is quite compelling, and it is very different from American’s spines.

When you view the shape of an American’s spine from the side, it is shaped like the letter S. It bows outwards at the top and inward towards the pelvis.

However, Esther did not see the S-shaped spine in people who do not have pain in their back.

“That S shape isn’t natural,” Esther says. “It is a spine with a J-shaped that you want.”

Da Vinci Anatomy DrawingAs a matter of fact, if you take a look at depictions from the works of da Vinci, or even a book from Gray’s Anatomy circa 1901, the spinal column is not at all like a deeply curved S. It is quite a bit flatter down to the pelvic area.Near the pelvis, it bends outward to push the buttocks out. Again, so that the spinal column appears more like a J than an S.

So Esther conducted several exercises (as we discuss toward the end) to force her spinal column into the ideal J shape. Over the course of doing these simple exercises and maintaining proper postures as much as possible, he back pain actually subsided completely.

Then Esther also realized she had the potential help others as well. She developed this set of exercises into a routine anyone could follow, wrote an entire book about it, and even started a studio in the downtown Palo Alto area to teach classes.

Moreover, she has helped Matt Drudge from the Drudge Report and YouTube CEO Susan Wojcicki. She has even taught classes at Facebook, Google, and companies around the US. In Silicon Valley, she is referred to as the “posture guru.”

Every year, doctors from around the Bay Area refer numerous patients to Esther. Dr. Neeta Jain is one of them, an internist working at the Palo Alto Medical Foundation.

Yoga For Back Pain?

She puts Esther’s techniques in the same category as Pilates and yoga for back pain. The fact that her techniques haven’t been testing in a clinical trial doesn’t bother her at all.

“If people are discovering things that are helpful to them like yoga for back pain, and it isn’t doing any harm, then why should we have to wait for a trial?” Jain asked.

“The J-shaped spine is what you will see in statues of Greek gods and goddesses. It is also what you see in young children. It is good design,” Esther says.

However there still is a big looming question here: Is Esther right? Do people in Western cultures just don’t know how to stand properly anymore?

Scientists just do not know yet, says Dr. Mummaneni, a neurosurgeon at the University of California, San Francisco’s Spine Center. There is yet to be a conclusive medical study on traditional cultures to understand why some report lower numbers of back pain cases, he says. The fact is, science has yet to document the shapes of their spines.

“I would love to go and take X-rays of indigenous peoples and compare it to those of the Western world,” Mummaneni said. “I believe that it would be quite helpful.”

However there are a many reasons why postures of Americans, along with the shape of their spinal column, might might vary from those of indigenous cultures, says Dr. Mummaneni. To start, Americans tend to be much taller and heavier.

“Lets say you have a quite a bit of fat built up in the belly. That would likely pull the weight forward around the lower lumbar or bottom of your spine,” Dr. Mummaneni said (read here how to correct this). “This would force the spine to bend, so people that are thinner in physique most likely have less of a curvature” hence they are more likely to have a spinal column that resembles a J rather than an S.

Westerners, especially Americans, are also not quite as active as those in traditional cultures. “I think especially the sitting down and sedentary lifestyle leads to a lack of muscle endurance and tone. This furthermore leads to a lack of postural stability due to the muscles tending to get weaker” says Mummaneni.

abdominal-strengthMost people know that having weakness in the ab muscles can quickly lead to back pain. In fact, Mummaneni claims that strengthening the core muscles may just be the very secret to Esther’s and all indigenous cultures’ resolution of back pain.

To put it another way, it is not specifically that the spine shaped like a J is the ideal spinal shape or even the healthiest. It is what actually goes into that J shape of the spine that makes the difference. “You must make use of abdominal and back muscle strength to get your spinal column to resemble this J shape,” Say Dr. Mummaneni.

So Gokhale may have somehow discovered a method to teach people to reinforce their core strength building routines without them ever even knowing it.

“Yes I certain believe think you’re correct,” say Mummaneni. “You are absolutely not going to go from the S shaped to the J shaped spinal column without presenting solid muscular strength in your core, and I believe that is the very key here.”

So traditional peoples around the globe do not have some sort of cure-all for preventing or relieving back pain. They just have strong abdominal muscles. Likewise, their lifestyle forces them keep them strong even as they grow older.

Esther’s Five Techniques For Improved Posture And Reduced Back Pain

Try these exercises while you are sitting at the dinner table, working at your desk, or walking around (or watch the videos from the Yoga Burn system).

  1. Shoulder roll: Americans tend hunch forward letting their shoulders droop where our arms are in front of us. This is not how indigenous populations carry their arms, says Esther. To remedy this, slowly pull the shoulders up, push them back and then let them drop like a shoulder roll. You should feel a bit of a stretch in your collar bones. Now your arms should hang by your side with your thumbs pointing outward. “This is the way all your ancestors parked their shoulders,” Esther says. “This is the natural architecture for our species.”
  2. Lengthen the spine: Adding more length to our spines is quite simple, Esther says. Careful not to arch your back, take deep breaths in and feel your self growing tall. Keep this height as you exhale. Breathe in and keep repeating this to grow even taller and keep that new height as you exhale. “It takes some effort, but it really strengthens your abdominal muscles,” Esther says. An inversion table is another way to stretch out your spine.Gluteus Medius muscles and surrounding anatomy
  3. In several indigenous cultures they squeeze their gluteus medius muscles every single time they take a step. That is one reason why they have such prominent buttock muscles that help to support their lower backs. Esther claims you can start developing the same type of butt by contracting the buttocks with every step you take. “The gluteus medius is the one you’re after here. It’s the one high up on your bum,” Esther says. “It is the muscle that keeps you perky, at any age.”
  4. Don’t put your chin up: Instead, add length to your neck by taking a lightweight object, like a bean bag or folded washcloth, and balance it on the top of your crown. Try to push your head against the object. “This will stretch the rear of your neck and allow your chin to angle down in a relaxed manner and not in an exaggerated way” Esther says.
  5. Do not sit up straight: “That’s just arching your back and getting you into all sorts of trouble,” Gokhale says. Instead do a shoulder roll to open up the chest and take a deep breath to stretch your spine.

7 Yoga Poses For Those Who Can’t Touch Their Toes

simple yoga poses for those who cannot touch their toes

For whatever reason, one of the most often heard excuses regarding people not giving yoga a shot is: “I can’t even touch my toes.” Well… Guess what? You think we could touch our toes when we first started yoga??

Being flexible is something that is more in the mind than the body. If you just let go of the thought of reaching for the perfect pose, the barriers that you have created, and tension in your mind, you might just surprise yourself. Relax your mind in order to let your body take over.

While you’re working on this, give these changes to a few poses a try. Do each of these three times per week, taking about five to ten deep breaths. Let’s see how it goes. Remember to take deep breaths as this is a vital part of yoga in general. Every inhale should be used to create space, and during every exhale, let go of any tension and stress in your mind. Just release!

  1. Open Low Lunge Twist – Increase flexibility in hamstrings, spine and hips. Start with a forward fold, flat feet and wide stance. Bend your knees enough so your hands are able to touch the floor. Step your left foot back into a low lunge. Stand on the ball of your left foot. Keeping your left hand on the floor, turn your right foot outward just a bit. Reach your right arm to the ceiling, stretch, and breathe slowly and deeply. With every inhale, lengthen your spine. With every exhale, twist just a bit more. Change sides and repeat this pose. Starting to feel good?
  2. Thread the Needle – Increase flexibility in spine and shoulders. Bend forward and put your hands on the floor to get on on all fours. Reach your left arm below your body and allow your left shoulder and temple to relax toward the floor. Keep your right hand on the floor, or you may walk it a tad to the left towards your head. Breathe slowly here and switch sides. Repeat. More info here.
  3. Extended Side Angle – Increase flexibility in spine, waist, and hips. Start in the warrior II position with your left leg forward. Laterally bend in your left waist and relax your left forearm toward your right thigh. Reach your right arm up toward the ceiling and then to the front of your yoga mat over your head. Drop your right shoulder away from your ear and open your chest up towards the ceiling. Breathe slowly here and switch sides. Repeat. See here.
  4. Single-Leg Forward Bend with Blocks – Increases flexibility in your hamstrings. Start in the down dog pose with your hands on blocks that are turned to medium height. Round your right knee to your nose and step your right foot between your hands to get into a low lunge. Raise your hips upward and begin to stretch both of your legs (they don’t have to be fully straight). Now take your blocks to the tallest height if that provides more space. Keep your hands on the blocks on either side of your right leg. Turn your left heel downward so your left foot is at a 45 degree angle. Square off your hips and remember to breathe here. Repeat the same process with your left foot being forward. See it here.
  5. Modified Squat – Increases flexibility in Achilles’ tendon and hips. Take a yoga mat and roll it up as tight as possible. Place your heels on this mat so that your feet are out as wide as the mat. Angle toes outward while getting into a standing forward fold. Bend your knees and relax your hips toward the floor. Hover above at whichever height feels right to you. Keep your knees in line with your ankles. Take your elbows inside of your thighs, while gently pushing them out. Bring your hands together into prayer pose at the center of your chest. Keep your spine stretched. Breathe slowly here. Check it out here.
  6. Hip-Opening Crow Variation – Good hip-opener for the stronger set. Start in the modified squat we just learned. Plant your palms apart about shoulder-width on your yoga mat while lining up your wrist creases with the front of your mat. Press into your fingertips and look slightly forward. Take your inner thighs to your outer upper arms and gently use your thighs to squeeze your arms toward each other. Bend your elbows gently while keeping them in line with your shoulders, careful not to wing them out. Then one foot at a time, lift your foot off of the floor and reach your heels towards your butt. Keep your gaze just slightly forward and begin to stretch your arms. Don’t forget to breathe! Want to step it up? Try this.
  7. Seated Forward Bend with Blocks and Strap – Increase flexibility in back and legs. Have a seat on a blanket or block with your legs stretched and together out in front of you. Grab a strap and loop it around your feet. Keep your knees bent slightly. Utilize every inhale to stretch through your spine and every exhale to relax a bit more forward. Be sure to keep stretching your belly while careful not to round your spine. Once you begin to feel like you are at your desired pose, relax your neck and breathe slowly. More info.

Still wondering how yoga could change your life as it has many others? Read one of my most shared posts here!

Yoga For Weight Loss: Top 5 Poses

Yoga is known to offer some of the most effective exercises to losing weight. Yoga for weight loss exercises are light on the joints which helps to minimize cases of getting injuries while training the body. Besides, it can be practiced at the comfort of your home or under minimal guidance of a trained professional. If you also don’t like sweating it out, yoga asanas for weight loss can be amazing alternatives for you.

Yoga helps you reduce weight, control your body metabolism, and even offer peace to your soul. By maintaining a balanced body weight and keeping fit, it becomes easier to build your self-esteem while also minimizing your stress.

Beginner asana for losing weight

How Can Yoga For Weight Loss Help You Reshape Your Body?

Yoga for weight loss is a fun and relaxing way to get healthy in general. It will help you look and feel better, reduce stress and anxiety, improve sleep, and increase your overall happiness.

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  • Yoga is holistic; as such, it brings harmony between your body and the mind thereby helping you maintain good overall health. If you do not like taking part in vigorous activities such as jogging, cycling, and running, then maybe you should try yoga poses to stimulate your body metabolism. By stretching your body parts and limbs, you promote calorie burn which ultimately helps you in toning your body including getting that highly coveted flat tummy.
  • Yoga poses help in correcting thyroid functions by controlling metabolism. High metabolism in the body helps in burning fat quite fast.
  • Yoga for weight loss asana exercises help you maintain the right pH of your body. Too much acid can lead to accumulation of fat in the organs and blood vessels. As such, yoga helps to protect your body from excessive production of acids in the body.
  • Reduce stress levels in the body. Stress is a major ingredient of weight gain; relaxing yoga poses relieve stress and anxiety.
  • Systematic stretching from yoga poses activates heat which helps in burning fat. The internal heat helps burn calories thereby arousing your nervous system.
  • Muscle strength yoga exercises help in promoting muscle tissues that fuel fat burning.
  • Combining yoga and Pilates (known as Yogalates) can speed up the process of burning calories and toning your body.

Top 5 Yoga Asanas For Fast Weight Loss

It’s not often easy to keep fit; in most cases, you may need to spend 4-5 days a week in the gym sweating away. But with yoga poses you can easily engage in the following poses at the comfort of your home or using the guidance of a well-trained professional. There are numerous yoga poses for weight loss and those that will help you achieve a flat tummy.

Warrior pose

  1. Warrior pose – The warrior pose strengthens and tones shoulders, arms, and thigh muscles thereby making it one of the most efficient yoga poses for weight loss. If you have back problems, this pose will significantly enhance your overall body stamina. For this pose, you will need to stand upright on with both your legs spread far apart. Bring your hands right above your head and stretch. Fasten both your hands together and turn your upper body to your right. Slightly bend your right knees while stretching your lower abdominal muscles. Close your eyes for 1 minute. Repeat the process, this time turning to the right and then to your left. This posture will help you tighten your body muscles and tone your legs thereby giving your body more strength. Repeat the procedure 2-3 times on each side.
  2. Chair pose – The chair pose yoga position is the best in thigh exercises and can help in strengthening your muscles in this body area. It touches on the glutes, chest and back. Besides, the pose also touches on both your ankle and knee muscles. The pose can also help in strengthening your lower back and upper body that touches on your mind too. Although this position requires huge amounts of stamina, you may experience pain at first. However, with practice, you will eventually gain more flexibility. For this pose, begin by having your feet kept together. Also,inhale while having your hands raised above your head. You should also stretch them up and inhale while bending both your knees. Hold the position for 60 seconds and try to do it 10 times every day before increasing the time every three days. This pose will help you tone your thighs and even melt away fat from your chubby tummy.
  3. Boat pose – This is one of the highly power-packed yoga asanas to tone stomach and abs. The pose will significantly increase your stamina and help cut down any tummy fat. All you need to do is to sit on a mat with your knees pulled up. Your thighs should be held quite tightly and toes pointed out. Raise both of your feet off the ground to a steep 45-degree angle and inhale. In this position, your spine should be held straight and your body curved slightly to make a v-shape. Raise both your arms to your shoulder level and inhale deeply.
  4. Bridge Pose – This is arguably one of the best yoga asanas for belly fat reduction. As such, the pose is highly effective in cutting down fat from the abdomen area by strengthening the muscles in that region. Additionally, it helps in toning the arms and leg muscles while also helping in digestion by stimulating the key thyroid glands and kidneys. It’s also one of the best yoga poses that help in remedying neck pain. To practice this pose, you will need to lie on your back having both your feet joined together and your hands on the side. Lift your head and chest slightly off your ground and stretch your hand towards your feet as you exhale. Hold it for 30 seconds and up to a minute. You will begin to feel the some tension on your abdominal muscles- keep your breathing pace normal. Repeat the pose 3-4 times while lifting one of your legs in the air.
  5. Locust Pose – This pose is part of the basic hatha yoga poses that are known for their effectiveness in promoting weight loss. It stretches your whole body right from the abdomen, lower back, upper back, and even the buttocks. As such, the pose helps to increase your flexibility by enhancing strength in your back, arms and legs. You will feel a stretch on your shoulders, chest, and the belly area. To practice this pose, you will need to lie face-down with your hands also facing the ground. Lift your legs without bending your knees as you inhale. Remember this pose will touch on your upper body, stretching your abdominal muscles. Remember to keep your balance on the tummy. This pose helps to effectively reduce tons of fat near the hips as well aid in toning your leg muscles.

If want more and you’ve heard of Shilpa Shetty’s yoga for weight loss, we have listed her top 5 poses here.

Conclusion

Yoga is a holistic exercise that builds from the inside out. The poses helps you build muscle as well as keep you fit. Luckily for you, a comprehensive yoga program known as Yoga Burn is now available on the market at a bargain price. The program shows you some of the best techniques you can ever learn about yoga and weight loss. And the best part? You do not even need a trainer or expensive tools to get started. Yoga Burn program offers all that you need to enjoy and reap the benefits of yoga for weight loss. Do not wait till the price of this program shoots. Order your copy today and begin your journey to getting that dream body.