Yoga Works Wonders for Pregnancy, Is It True?

In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery. So you can sign up an antenatal yoga class or choose to exercise at home, all depends on you. This article has some tips for you if you’re going to classes, or doing exercises at home.

 

We know that yoga is one of the most popular exercises for women all over the world. Not only does this exercise allow the body to be strengthened and to become more fit, but many participants also use this time to de-stress and reflect on life. The practice of yoga involves the unification of the body and the mind. Practicing yoga is a great exercise for pregnant women, as this activity will not put unnecessary strain on the body. It will help you to have smooth pregnancy and a natural childbirth but But more importantly, yoga does wonders on the physical and mental development of the foetus. Ensuring a healthy baby is every woman’s dream and yoga helps you do just that.

Normally yoga includes 5 main tools for pregnancy: Yoga Exercise, Breathing or Pranayama, Mudras — and Bandhas, Meditatio, and Deep Relaxation. When you learn to combine them together, these yoga exercises will work wonders on your health and your capability to have a smooth pregnancy. There are some benefits of yoga for pregnant women that you really need to know.

1.      Yoga reduces the anxiety and stress and induces a relaxing sleep. It helps women adapt to the new situations.

2.     Yoga improves the blood circulation and minimizes the problems of water retention and edema.

3.      Yoga strengthens the abdominal muscles which take part in pushing the baby through the birth canal.

4.      Yoga is a safe way for strengthening muscles and joints.

5.      It successfully expels toxins from the body and improves digestion.

6.      Breathing exercises reduce mood swings, nausea and morning sickness.

7.      Yoga stimulates the nerves and calms the body and mind. Breathing exercises regulate the hormones and emotions.

8.      Regular practice of yoga stretches many ligaments throughout the pelvic, hip and leg areas, which eases labor pain.

9.      Yoga improves the posture and thus helps in easing back problems which are common in most of the pregnant women.

10.   It regulates blood pressure and sugar levels in body and thus helps in preventing the risk of getting diabetes and high blood pressure during pregnancy.

In conclusion, Yoga can be very beneficial for pregnant women — it helps you breathe and relax, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. It calms both mind and body, providing the physical and emotional stress relief your body needs throughout the experience of pregnancy. Taking a prenatal yoga class is also a great way to meet other moms-to-be and embark on this journey together.

Ensuring a healthy baby and give your child an opportunity for best development is every woman’s dream and yoga helps you do just that. So do not hesitate, sign up a yoga course for pregnancy and you will find the benefits of it.

12 Simple Yoga Poses for Beginner

People often do yoga every day to keep healthy. Despite its good sides, many people still don’t want to learn it because they think that it is very hard to do it. But it is very simple, you just need a little patient, following these steps to start getting used to yoga.

 Step 1: Sun Salutation

Stand with both feet touching the floor. Put both hands together, palm to palm, before the heart. Keep your body balance. Ensure your weight is evenly distributed. Breathe out.

 

 

 

Step 2: Sun Salutation

Put your arms upward. Then fold backward slowly, stretching arms over the head. Keep your neck relax. Breathe in.

 

 

 

Step 3: Bend Forward

Exhale and slowly bend forward until both of your hands are in line with your feet, keep your head as close to your knees as possible, even keep both head and knees touching together, if possible. Hit your palms down, fingers in line with toes (curve your knees if you need to), and contact the floor.

 

 

Step 4: Lunge

Make a wide lunge by step your right leg back behind your body. As you take a breath, put your hands and feet on the ground, keep your left foot between your hands, and put up your head.

 

 

 

Step 5: Plank

Take your right foot together with your left foot.

 

 

 

 

Step 6: Push Up

While you put down your body, keep breathe out, relaxing on your forearms.

 

 

 

 

Step 7: Upward Facing Dog

As you breathe in, lower your hips to the ground, put your head up, and move backward as far as possible, while keeping your arms straight.

 

 

 

Step 8: Downward Dog

Placing your hand on the ground and keep your arms straight, lift your hips and line up your head with your arms. Breathe out.

 

 

 

Step 9: Lunge

Slowly inhale and move your right leg to takea vast forward step. Puting your hands on the ground firmly, keep your right foot between your hands and lift your head up.

 

 

 

Step 10: Bend Forward

Putting both your hands in place, get both feet together. Keep your legs straight but your waist bent and upper body reduced. Make your head and your knees touching together, if possible. Breathe out.

 

 

 

Step 11: Sun salutation

Slowly lift and keep your back straight into a standing pose. Move backward, extending your arms above your head as you take a breath.

 

 

 

Step 12: Mountain Pose

Return to posision in step number 1. Exhale

 

 

 

 

Yoga Can Better Sex Life

Yoga and sex are the two most natural things occurring  to all human beings in one way or another. Couples with sexually satisfaction are those who have always had a wonderful life and to satiate their desire further, they are always in search of ways and means for further improvement. As a proven truth, yoga can help to better sex health.

Yes, yoga links the mind and body, a concept that sounds a little bogus until you actually do it. But just as important, yoga boosts energy and speeds up your body’s recovery.

Women who practice yoga have an easier time sustaining moisture during intercourse while simultaneously being able to tighten the vaginal walls for friction and stimulation, for example.

For men, some poses of yoga particularly such as eagle pose that is extremely helpful in supplying fresh oxygen and blood to the sexual organs. Pelvic muscle strengthening comes through a posture in which pelvic floor is lifted and lowered ensuring swifter moves during intercourse. Triangle posture ensures a better cardiovascular activity in a sexual encounter, while inverted head positioning against the wall improve blood supply to all part of human body vastly improving the toning up process.

In addition to the aforementioned, there are numerous postures and positions, which have been taught, practiced and have yielded satisfying results. Why do you not register to a yoga class for beginners and enjoy the miracle of yoga now?

Men’s Health Improvement Through Yoga Practices

Yoga  is an oriental practice for all people. For common practitioners, yoga is the best of aches and pains relieve; for women, yoga helps weight loss and reproductive health; and for men, yoga has been found extremely useful in promoting peace, harmony and brotherhood.

The oriental art  of Yin – Yang balance is good at toning up their bodies, strengthening up the muscles and achieve higher mental caliber.

Men are aggressive by nature and Yoga has been extremely helpful in every decisions they made with limitation of mistakes. After you practise, men feel more grounded, less self-absorbed and calmer.

Often, men suffer from tightness particularly in the hips, hamstrings, and shoulders because of over training sports. Then yoga is seen to be a smarter choice for men as it can creates both strength and flexibility through full body working out.

Yoga poses can stimulate the prostate gland and improve digestionm for example, by simple movements such as stretching hips, thighs, hamstrings, groins, and calves.

Pose: Downward-Facing Dog (Stretches feet, shoulders, hamstrings, and calves; strengthens arms, legs, and core)

Start on your hands and knees with your feet and knees hip-width apart. Position your hands about shoulder-width apart, and spread your fingers wide. Pressing firmly through your hands, lift your knees off the floor and straighten your legs.

Although the benefits of Yoga are numerous for men of all ages yet, it is advisable that Yoga should always be started under proper supervision so that you get the most out of it. The pick and choose methodology in Yoga may sometimes harm the practitioner. Therefore, a set of procedure involving gradual learning to the next higher levels may always be resorted.

3 Must Have Yoga Accessories For Beginners

If you are expecting to join a Yoga class, immediately think about 3 must have accessories scudding the yoga mat, the yoga strap and yoga blocks.

Yoga Mats

First Yoga Accessories that you must have is a yoga mat. It is a cushioned non-skid mat that can be used for standing, sitting and kneeling yoga poses. A well-made yoga mat will add comfort to your yoga workouts.

There are so many choice for you with a yoga mat from classic type to foam mats. Currently, many mats with great selection of colors and best prices are available in the market and you can make up your mind as equip yourself with a favorite mat. Classic style mats are thick enough to be brought everywhere. You likely buy a bag to carry it around.

An example of standard classic mats require:

  • Standard 1/8” thickness
  • Phthalate free inks and dyes
  • Extremely durable, latex and heavy metal free
  • Size: 68” x 24” x 1/8”

 

Yoga Straps

 

Yoga strap is also an essential accessory help user practice yoga easier, especially for beginners. Yoga strap is soft and flexible when use because of its material of 100% cotton or nylon. Like yoga mats, yoga straps varies in color which make your choice easier.

Choosing a proper yoga straps depends on learner’s tall. Yoga strap has a length of 6 feet – 10 feet, and has a buckle made of metal or plastic. The use of plastic for provide easy released and safely held, while with metal buckles, position and placement of yoga strap can be easily adjusted. For tall people, it is recommended to use a yoga strap with longer size. However, yoga strap with  6 feet in length is more selected.

Yoga Blocks

Yoga blocks are made of bamboo, cork or even wood. The blocks come with soft beveled edges added comfort for yoga practice. Blocks can be used flat or turned up on their end to help with kneeling poses, hand over poses or poses where you need to place your forehead on the floor.

 

Practice yoga is becoming more and more popular sport for every one at every age because of its physical and emotional benefits. However, yoga requires great energy, strength body and flexibility. The key success is your patience to practice yoga. If you feel having enough passion, then you should be prepare 3 must have accessories above.

 

Yoga and its back pain relief benefit

Back pain is a problem which affects many people. Bad postures are the most common known cause of back pain. In addition, there are likely due to week abdominal or back muscles.

Yoga is so far considered to be a magic health reliever both physically and emotionally. Yoga exercises stretches not only your muscles but all of the soft tissues of your body, that is reason why we choose yoga for one of the most effective back pain treatment.

Some of yoga postures such “Reclining big toe pose, Standing twist, or Legs up the wall pose” are among the beneficial posture to ease your back pain.

“Reclining big toe pose” – a yoga posture to help relieve back pain

Studies and experiences indicates that the key of the back pain relief benefit is the balance of flexibility and strength of the muscles of the body, which can find no where but yoga exercises.

From gentle to vigorous yoga postures, at the same time, all muscles are stretched, flexible and developed. By releasing muscle tension, yoga can improve back pain.

For example, a hatha yoga style is a good place to start for resting and restoring purpose which is quite fit for improving back pain symptoms. In contrast, if you are back pain sufferers, you had better keep from heavy, challenging styles such as kundalini, ashtanga and bikram.

Yoga is the smart choice for not only back pain but also neck pain to the whole fatigue body.

Experts recommend that there should be a combination of exercise that involves yoga, swimming and weight training will give you the best results. All these exercises should be done lightly.

You are having back pain due to wrong sitting posture, then remember correcting posture and movement when sitting in front of computer, your desk in everyday life. Relaxing your muscles after a long-lasting staying still by walking around.

Yoga requires the patient and hard working. So do not hesitate to join a yoga class if you are ready to get benefit from it. First preparation is just a comfortable clothes and a yoga mat, belt, for example, to start your exercises.

Yoga and its stress relief benefit.

What is stress problem?

You are stressful or often feel yourself  fatigue due to too long working hours.  Life is usually stressful. Among other things, there’s your hectic schedule – waking up super early for school, finding out late at night for tests, juggling sports practice, assignments, and meals. It’s a lot to balance!

There are many ways to help you keep away from stress such as relaxe by collapsing in an easy chair with a cup of coffee, a drink or a cigarette; read a book or listens to music or watches television after hard day’s work or take a day out for his game of golf, the home Gardner, the knitter or the Sunday painter or even a bathroom singer, etc.

How yoga help you reduce stress?Yoga can help lower stress since it promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often impacted by stress: our body, mind, and breathing.
You don’t have to wait to feel stressed out to do yoga, and you shouldn’t! People who do a little bit of yoga each day often find they’re better able to handle things when life gets a little crazy. Practicing yoga builds your flexibility to calm, focus, balance, and relax yourself.
Yoga techniques are good exercise and can help loosen up the tense muscles in your body. The areas of the body that usually tend to carry the most stress are the neck, shoulders, and back. But other parts of the body (like the face, jaw, fingers, or wrists) also can take advantage of simple yoga stretches.

Yoga is so much more than just physical exercise, though. The important thing to getting the best out of each pose is to focus not only on your body, but also on your mind and breathing.

Take a yoga class as you are feeling stressful. But take these things:

Even though almost all yoga lessons end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Which yoga exercise is good for you?

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and relaxation, generating it ideal for newbies as well as anyone primarily looking for stress reduction.
Hatha yoga is furthermore reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.
If you’re unsure whether an exact yoga class is suitable for stress relief, call the studio or ask the teacher.

 

Yoga and Belly dance for your fitness.

A graceful belly dance
A graceful belly dance

Definition:

Belly dance or Bellydance is a “Western” term for a traditional “Middle Eastern” dance (sometimes also called Middle Eastern dance or Arabic dance in the West).

In fact, Belly dance is just a misnomer as every part of the body is involved in the dance not only the belly, but the most featured body part usually is the hips and the pelvis also. Belly dance takes many different forms from country to region, both in costume and dance style, and new styles have evolved in the West as its popularity has spread globally.

Basic movements:

Most of the movements in belly dancing involve isolating different parts of the body (hips, shoulders, chest, stomach etc.)

– Hip twist: fast knees movement combines with shoulders waves some times.

– Arm waves: it reveals the dancer body most gracefully and beautifully.

– Hip thrust ( Hip bump): it is considered to be the basic movement of belly dance.

– Undulations: the most well known is probably the rotating movements of the chest forward, up, back and down to create the impression of riding a camel.

Benefits: Both health and beauty with belly dance

Weight loss:

According to Dr. Carolle Jean-Murat, M.D., belly dance can burn up to 300 calories per hour. This estimate will vary, of course, depending on the intensity of your dancing. Combined with a healthy diet that involves sensible eating, belly dance can without a doubt be part of a sound weight loss program.

Stress reduction:

In this day and age of almost continuous stress, the subtle rhythms of belly dance and the traditional movements are calming. The repetitive movements of the dance and the concentration needed to do them can help a mind filled with daily stress to “let go” for a while and relax.

Improved posture and muscle toning:

The movements of hip drops, circles, figure eights, and shimmies put the joints and ligaments in the lower back and hip through a full range of gentle, repetitive motion. This movement helps increase the flow of synovial fluid (nature’s lubricant) in these joints. When movements are done properly, the pelvis is tipped forward, or tucked somewhat; neutral positions that can help prevent lower back problems. Belly dance can help relieve stress to the back, counteracting the almost constant compression of the disks that occurs from sitting and a sedentary lifestyle.

Childbirth:

This remedy has the ability to tone the muscles that are important at this very moment and also will teach you how to move your hips and pelvis more efficiently.Those who are keen to opt for the natural birth alternative will be thrilled to find out more on how the conditions for an easier birth can be created with the help of a regular belly dancing routine preceding the labor period.

How to learn belly dance effectively?

Anyone can learn and enjoy belly dance!

The basic belly dance foundation movements are not too difficult for most people
Depending on your purposes for learning belly dance; there will be different belly dance lessons. That is the reason why you should discuss with the teacher to have the most suitable dances.

Some tips:

– Belly dance may be very difficult at the beginning  and many learners gave up. You should be interested in practicing, gradually enjoy it for starting and about one month your body will be familiar with the movements.

– Belly dance does not make your bone or back pain as many people said. Those can caused by wrong method. Therefore, your body should be relaxed and gently.

–         A certain thing: keeping your inspiration and interest with every belly dance movements. Then you also should listen to and feel the music tone.

– Patient and frequent attitude. Belly dance is easy to practice in a beauty center or even at home.

YOGA:

Yoga – Spiritual discipline

People often think that Yoga is not a quickly weight loss method as others. However, a yoga lesson also costs you about 240 calories an hour with a traditional lesson and over 400 calories with a hard one. It is just a bit lower than some other method such as running, aerobic, etc.  But, it will take you about 5 – 6 months to see the effect. The most advantages of Yoga belongs to spiritual side which means there will be optimistic life style, brilliant mind, long aging and a good health.

Practicing Yoga should:

–         Patient: a few minute daily practice and keep it frequent. It is the best if you practice Yoga with an empty stomach or 3 hours after main meal and 30 minutes after drinking.

– After each practice, take a 5-10 minute rest to keep your energy and then have a cup of fresh water or milk.

– It should be noticed to those who are suffer from high or low blood pressure with the handstand movements.

– To those who are trouble with back pain or sciatica should keep from bending or twisting movement, as these can cause pain or lead to other symptoms such as tingling or numb feet. You should bend your knees when exercises hunched forward.

– Never overload your body to avoid excessive pressure or it would be counterproductive. The most important notice is choosing the most suitable movements for yourself.

– Base on the practicing purpose, physical condition, age, gender, characteristic and context, you should choose the best lesson. Every lesson is isolated for every different people.

Pilates, tai chi or yoga?

Each of these exercise philosophies consists of low-impact movements that focus on both mind and body for better physical and mental health. And each has health benefits that are supported by scientific research. None require expensive equipment or machinery. Learn about Pilates, tai chi and yoga, and how each form of exercise might benefit you.

Pilates

Pilates combines physical movement with body awareness to improve posture, balance and core strength (abdominal muscles, back and pelvis). Typical exercises coordinate slow movements with deep breathing techniques.

Pilates is suitable for almost everyone because there’s no stress on your joints or wear and tear on your ligaments or cartilage, explains Pilates expert Denise Austin in her Pilates Workout Tips at Prevention.com. Austin’s list of benefits includes a more flexible spine, improved balance and coordination, less pain and stiffness and greater calmness. She says these results can be attained with three ten-minute workouts a week.

Scientific research supports Pilates’ ability to enhance flexibility, muscular fitness and endurance, and to strengthen abdominal muscles (see the study by Michele Olson, Ph.D., on the American College of Sports Medicine Web site. Research also supports its ability to relieve lower back pain (see the Journal of Orthopaedic & Sports Physical Therapy.

For more information about Pilates visit fullfitness.net, pilatesinsight.com and pilatesmethodalliance.org.

Tai Chi

Tai chi is an ancient form of martial arts that is also practiced today as a graceful form of exercise that builds balance and body awareness. MayoClinic.com describes tai chi as a series of gentle movements and stretching that flows without pause.

The National Center for Complementary and Alternative Medicine reports that people practice tai chi to improve their physical condition, muscle strength, coordination, balance and flexibility; to ease pain and stiffness; and to improve sleep. Tai chi also promotes inner calm. The gentle, slow movements can be performed by almost anyone.

Scientific research sponsored by the National Institute on Aging documents tai chi’s ability to improve balance and body awareness and to reduce falls in older individuals. Tai chi also shows promise as a useful treatment for fibromyalgia, as reported recently in the New England Journal of Medicine.

For more information about tai chi visit everyday-taichi.com and americantaichi.org.

Yoga

Yoga exercises combine physical postures, breathing techniques and meditation that harmonize with the yoga philosophy, which promotes the integration of body, mind and soul for a happy, balanced life, and spiritual unification with the supreme.

Yoga movements range from gentle to strenuous, and typically incorporate poses, controlled breathing and deep relaxation or meditation. ABC-of-Yoga.com advises it takes willpower and perseverance to accomplish each pose, but the benefits, which include improved health, flexibility and strength, are worth it.

News from Harvard Health reports that in addition to slowing heart and breathing rates and lowering blood pressure, yoga helps increase heart rate variability, which is an indicator of the body’s flexibility in responding to stress. New research adds that practicing yoga can relieve anxiety and depression, as well as lower back pain.

For more information about yoga visit nccam.nih.gov and iyengar-yoga.com.

Source: baltimoresun.com/health/sns-health-aging-pilates-taichi-yoga,0,4653559.story

Can yoga help me lose weight?

There hasn’t been a great deal of research on yoga for weight loss. In general, though, physical activity is better for preventing weight gain than it is for promoting weight loss, and it appears this also applies to yoga. Most types of yoga don’t have the same level of calorie-burning power as does aerobic exercise. Consider that a 150-pound person will burn 240 calories in an hour of doing regular yoga, compared with 360 calories for an hour of aerobics.

But any activity is good activity. Yoga will get you moving, after all, and it can provide health benefits such as improved blood lipid levels and enhanced mood.

Regular physical activity should be part of any weight-loss or weight management plan. To lose weight, you want to reduce the calories you take in (eating) and increase calories out (physical activity). If you want to use yoga for weight loss, the smart play is to include it in an exercise plan that includes aerobic activities, such as biking, jogging or swimming, which burn more calories.

Answer by Donald Hensrud, M.D. from Mayo Clinic