Women's Safety Information

Practicing yoga is extremely beneficial to one’s health. It is a unique and wonderful form of exercise existing for more than centuries now.

However, most beginners and sometimes the experienced tend to worry about yoga injuries that strike practitioners. Back injuries are very common when practicing certain asanas or postures, especially in the area of back bends.

These common injuries can be easily prevented if you focus on certain principles of movement.

Here are eight most important principles of movement to be followed in order to prevent jamming and ensure smooth and easy movement while practicing yoga:

1. Make sure that you get enough of relaxation via breathing and connecting.

2. You need to start the movement at the spine area.

3. Try to connect spinal movement with moving through the largest joints while initiating.

4. You should focus more on moving your joints through their best possible range of motion.

5. Try to create good stability via enhancing breathing process.

6. You need to be more relaxed and resilient while practicing yoga.

7. You need to be quite generous with yourself and then move through your range of motion that’s pain-free.

8. Don’t focus on more in less time and strain your body. Less is more.

Here are some of the other important principles recommended by the experts for back bends. You should follow these principles of back bends while practicing yoga to prevent back injuries and ensure safe practicing.

a) Relax

Accomplishing a back bend is very easy. All you require to do is to move through the weak links of the spine. This also makes it vulnerable to create injury and dysfunction. In order to focus on a functional and balanced body, you need to be completely aware of the movement.

Always try to breathe and relax prior to moving into any back bend. If you are relaxed, it will enhance your awareness and also facilitates tighter and tenser areas of the body in order to release and allow you to move freely. This will also allow you to enjoy inner cues of what is working and what’s not on the surface.

b) Start extension at the upper spine

You must extend your spine to experience a back bend. If you don’t extend your spine, there will be no back bend. The best spinal extension is only possible if you start at the upper spine.

Move your upper spine first and then maintain the depth of the pose that’s associated to the movement that occurs at the upper portion of spine. Here you will not move through the weak links and jam the lower back. The result is no back or neck pain.

c) Release the chest

It is important to know that sometimes it is difficult to start movement at the upper part of spine due to the tightness in the chest. You need to focus on the tightness of the chest and use the back of the shoulders.

d) Pelvic stability

Emphasize on pelvic stability outward. It helps in developing good amount of solid core suitability. Start at the pelvis and radiates the spine and down towards the toes. This is absolutely necessary if you want to experience good amount of ease, strength and freedom in your back bend.



By: Bertil Hjert

About the Author:

In addition to all the mental and physical benefits, that hatha yoga has to offer to those who practice it with a serious diligence, it also has practical utilities such as helping us to lose weight, and once we achieve our desired goal to keep it for ever.

Yoga postures known as “asanas” in Sanskrit, are not simple physical exercises, as each of them directly affects several muscle groups, the internal organs and one or more endocrine glands. In addition, the practice with a concentration of the mind focused on a specific part of the body and breathing, it is of utmost importance to achieve the full benefits of the practice. We can read often that there is no yoga without concentration, and this is a great truth because although the physical benefits that yoga provides are wonderful, the ultimate goal of the practice is the conquest of the mind.

Basically and to help us with weight loss, yoga works on the glands, the metabolic rate, the calories expenditure, the flexibility and the work on specific muscle groups. The relax and peace of the mind also acts preventing the impulses to eat excessively and at unsuitable times. Let’s see these topics in detail.

Glands: Certain yoga positions called of “inversion postures” have the particularity to stimulate the endocrine system, especially the thyroid that is the key in regulating the human metabolism. Some of these asanas are the well-known “Sarvangasana -Shoulder Stand” and the “Matsyana – Fish Pose”. Some masters say that the thyroid gland is the “bull” of the body, because is the responsible for directing the hormonal function, and therefore maintain the metabolism in a perfect balance. This gland produces hormones that govern the basal metabolism, which is the amount of calories the body consumes daily to maintain the body functions such as breathing, digesting food, eliminating waste and sleep. By doing yoga regularly the thyroid finds its balance, secreting hormones in the right way and helping us with weight loss.

Internal organs: Besides strengthening the muscle groups, the yoga postures stimulate the internal organs such as stomach, intestines and liver. By allowing the energy to flow naturally, the functions of assimilation, digestion and elimination are normalized, facilitating the process to lose weight.

Muscles: Yoga tones and develops all the muscle groups, building long and lean muscles that burn calories also if you are resting.

Calories Burning: Contrary to the general thinking, in a yoga class you may burn between 250 to 400 calories. Because the hatha yoga has the advantage of revitalizing the body, you can practice every day and never feel tired as with other activities. For our weight loss goal, the best time for the routine is in the morning, because your metabolism will be activated during all the day and you will burn more calories in this way.

Peace of Mind: The concentration during the exercises and the relaxation, creates a mental climate very stable, that leads into a more thoughtful attitude in all areas of your life. This environment of physical energy and calm is very effective to avoid bad habits linked with food.



By: Pedro Daniel

About the Author:

Yoga has been around for thousands of years. Yoga helps one to become very grounded a stable both mentally and physically. As a physical routine it helps the body become very strong, very stable. It helps to anchor the mind into the body by using the breath as a link between mind and body. Many people struggle to keep their mind under control. Yoga does this in a very scientific and standardized way. Really yoga is a scientific way to become more peaceful and joyous.

As we practice yoga we become more aware of how our minds constantly drag us away from the present moment. We start to realize how little we are actually allowing the moment to be as it is without any judgment or desire. As we move in yoga and focus on the breath and body, we see thoughts and emotions rise up and though the practice we are able to let them go. The constant act of letting thoughts and emotions ago allows us to dive into the present moment again and again. When practiced with consistency and earnestness in the physical yoga practice, this habit spills over into everyday life.

Yoga is a brilliant system because it starts on the easiest level to work with, the physical, and progressively deepens to effect all areas of life. A solid physical routine of yoga, practiced with consistency and devotion will effect not only the body but the mind and spirit also.

Yoga and meditation are synonymous in Indian culture. It is only here in the western world that the distinction has arisen. Yoga here means hatha yoga in the East. Hatha yoga is the physical “asanas” that we call yoga here in the West. Yoga truly means union. Union with whatever is happening at this moment. Yoga means having no boundaries between the internal and external. Yoga is a scientific way to achieve oneness with whatever situation is happening.

Meditation is the practice of letting things go. It is sitting in silence and listening to yourself. Meditation is about being centered and at peace no matter where you go or what happens. There are many different practices of meditation. Easiest of which simply involves sitting and focusing on your breath while letting thoughts and feelings come and go without becoming attached to them. It might be convenient to think inhale as you are inhaling and exhale and you are exhaling. This helps to focus the mind on what is happening in the moment. It is quite normal for the mind to wonder away from the breath, as soon as you notice this simply refocus your attention and start thinking inhale and exhale again.

Doing this in conjunction with physical poses helps to train the mind to be in the present and can help you to work though the thought patterns that are holding you back from progress.

If you are just beginning meditation there are many guided meditations in the site below that can help you get started.



By: John LeMire

About the Author:

Yoga has been around for thousands of years. Yoga helps one to become very grounded a stable both mentally and physically. As a physical routine it helps the body become very strong, very stable. It helps to anchor the mind into the body by using the breath as a link between mind and body. Many people struggle to keep their mind under control. Yoga does this in a very scientific and standardized way. Really yoga is a scientific way to become more peaceful and joyous.

As we practice yoga we become more aware of how our minds constantly drag us away from the present moment. We start to realize how little we are actually allowing the moment to be as it is without any judgment or desire. As we move in yoga and focus on the breath and body, we see thoughts and emotions rise up and though the practice we are able to let them go. The constant act of letting thoughts and emotions ago allows us to dive into the present moment again and again. When practiced with consistency and earnestness in the physical yoga practice, this habit spills over into everyday life.

Yoga is a brilliant system because it starts on the easiest level to work with, the physical, and progressively deepens to effect all areas of life. A solid physical routine of yoga, practiced with consistency and devotion will effect not only the body but the mind and spirit also.

Yoga and meditation are synonymous in Indian culture. It is only here in the western world that the distinction has arisen. Yoga here means hatha yoga in the East. Hatha yoga is the physical “asanas” that we call yoga here in the West. Yoga truly means union. Union with whatever is happening at this moment. Yoga means having no boundaries between the internal and external. Yoga is a scientific way to achieve oneness with whatever situation is happening.

Meditation is the practice of letting things go. It is sitting in silence and listening to yourself. Meditation is about being centered and at peace no matter where you go or what happens. There are many different practices of meditation. Easiest of which simply involves sitting and focusing on your breath while letting thoughts and feelings come and go without becoming attached to them. It might be convenient to think inhale as you are inhaling and exhale and you are exhaling. This helps to focus the mind on what is happening in the moment. It is quite normal for the mind to wonder away from the breath, as soon as you notice this simply refocus your attention and start thinking inhale and exhale again.

Doing this in conjunction with physical poses helps to train the mind to be in the present and can help you to work though the thought patterns that are holding you back from progress.

If you are just beginning meditation there are many guided meditations in the site below that can help you get started.

By: John LeMire

About the Author:

yogatoday asked:

If you’ve never tried yoga before and have been worried about jumping in, here’s your chance! Sarah leads a gentle and deliberate series of asanas geared toward the brand new yogi. Where you take this practice will be your journey. Welcome!

yogatoday asked:

If you’ve never tried yoga before and have been worried about jumping in, here’s your chance! Sarah leads a gentle and deliberate series of asanas geared toward the brand new yogi. Where you take this practice will be your journey. Welcome!

Hatha yoga is the most common and basic yoga practiced in the Western world. Originating in India over two thousand years ago, yoga serves to clear the mind, instill a sense of peace, awaken self awareness and help the physical body maintain strength and flexibility. The “ha” translates to sun and the “tha” translates to moon. This represents the duality of our minds and body and how all of our opposites can work together. Both the dualities of meditation and exercise are explored and enhanced through Hatha yoga.

Regular yoga practice can increase your strength and flexibility. Each time you begin, your blood begins to flow better and becomes more oxygenated. This allows you to stretch and go deeper into each pose every time you try it.

Types of Asanas (Poses)

There are several types of yoga poses that incorporate the hatha style of yoga. They can be done easily with practice and patience as hatha yoga is more for beginners. The types of poses, or asanas, are:

• Seated
• Twists
• Inversion
• Balancing
• Core strengthening
• Back bending
• Forward bending
• Side bending
• Hip opening
• Prone yoga poses
• Supine yoga poses
• Standing yoga poses

Specific Poses

The specific poses of hatha yoga serve to physically improve the body and its functioning. They will also help enhance the spirit and soul. The Cat Stretch pose helps to loosen the back and relax the shoulders. The sitting pose is vital to developing patience and self awareness. This meditative pose can bring peace and calm to the mind. The Cow pose stretches the hips and legs, improves circulation and helps clear the mind. Triangle pose is primarily done to improve posture and increase lung functioning. The Tree pose is an easy and effective way to improve balance and poise. Most hatha yoga sessions end in Corpse pose. This is done by lying on your back with arms and legs spread comfortably apart. Your palms face up toward the sky.

Physical Tips

When doing some of the poses that make up basic hatha yoga, you should never feel pain. You must breathe deeply and naturally as you do the asana. As you breathe and move, the poses will come more naturally. You should never strain, but gently increase your ability to complete and hold each pose. If a pose feels difficult or painful, stop immediately and try it as you feel more secure and focused. If you already have any severe back or neck injuries or issues, you should check with a doctor before you try to do any yoga poses or techniques.

Mental Tips

In order to get the most out of a hatha yoga session, you must be in a proper state of mind. You need to be in a calm, quiet and peaceful place. Actually, all types of yoga cannot be done fully or effectively in a stressful or loud place. It is time to quietly get in touch with every aspect of your body and mind. You must also let go of any stresses, as they will interrupt your breathing and keep your mind from quieting. While many people turn to yoga to find mental peace and clarity, you must go into it in the right state of mind. You have to be open to the benefits of this meditative practice in order to fully experience it.

By: Disele Long

About the Author:

trimedia3 asked:

Coming Summer 2009!!! Ashtanga yoga is a magical, dynamic system of yoga taught by Sri K. Pattabhi Jois and Sharath Rangaswamy in Mysore, India that is comprised of six series of postures. In this DVD, Kino MacGregor presents the the benefits and philosophy of this powerful practice and then moves directly into the first practice segment that demonstrates the Intermediate Series as Kino learned it from her teachers in India. The second segment, called How to Work, gives aspiring students more explanation, pointers and tips on how best to approach some of the most challenging asanas in the series. Taken together this DVD serves as a comprehensive guide to Ashtanga yogas Intermediate Series. Kino MacGregor is the co-founder of Miami Life Center, a space for Ashtanga yoga, holistic health and consciousness on Miami Beach, where she and her husband Tim Feldmann teach together (www.miamilifecenter.com). She is the youngest woman out of a select few people in the world to receive the certification to teach Ashtanga Yoga by its founder Sri K. Pattabhi Jois in Mysore, India. Traveling internationally, Kino helps her students deepen their understanding of yoga and life in her unique, inspirational and playful approach. She is the creator of two other yoga DVDs, A Journey, A Workshop and Ashtanga Yoga Primary Series, the author of Inner Peace, Irresistible Beauty and has been featured in Yoga Journal, Yoga Mind Body Spirit, Yoga Joyful Living, Travel Leisure Magazine, Ocean Drive b…/b

yogatoday asked:

If you’ve never tried yoga before and have been worried about jumping in, here’s your chance! Sarah leads a gentle and deliberate series of asanas geared toward the brand new yogi. Where you take this practice will be your journey. Welcome!

YogaVidyaEnglish asked:

Atmanshanti demonstrates advanced variations of Bhadrasana, the Yoga Butterfly. Bhadrasana helps to open up the hips. Bhadrasana enables you to do Padmasana, the lotus posture, more easily. You should be an advanced student of Yoga before attempting these Asanas. More Infos on Bhadrasana www.yoga-vidya.de