Is yoga supposed to be this hard on the joints? My knees are bruised as well from some (lunges?)

Not sure if I wish to continue yoga…

I’ve been doing this routine plus a few random poses I like for about a week now and I love it. http://www.anmolmehta.com/blog/2009/02/04/yoga-positions-for-beginners-basic-yoga-poses/

In the week that I’ve been doing these excercises my whole body feels better, I’m in a better mood, I have more energy, and I’ve even noticed I started to lose some weight. I can’t believe how many benefits can come from doing these simple excercises everyday… It’s awesome! lol

(I have done much research on the spiritual aspect of yoga and meditation, etc. This is actually the reason I’ve started doing the physical excercises.)

Sri Krishnamacharya at Mysore Palace originally established Ashtanga yoga. Krishnamacharya is responsible for influencing many modern forms of yoga practiced today. The Ashtanga Yoga taught by Sri K. Pattabhi Jois of Mysore, India, is the most faithful to Krishnamacharya’s teachings. It was originally developed for teenage boys, but is now popular with people of all ages. It is an aerobic type yoga, which is physically demanding. The main focus is on vinyasa, which are a series of movements combined with specific breathing patterns. There should be one breath for each movement. This breathing and movement seeks to make the blood hot. Hot blood will be thin and aid in purifying the body with better blood flow. It will also produce sweat, which will rid the body of harmful toxins, leaving the body in a disease free state.

Ashtanga Yoga seeks to purify the mind and body through the eight limbs or steps of yoga. The first two steps are Yama (control) and Niyana (rules of conduct) and are the ways in which we deal with how we interact with the world and ourselves. These steps cannot be practiced but are ethical issues. They are meant to create an environment that promotes positive growth.

The third and fourth steps deal with asanas (poses/postures) and pranayama (breath control). Ashtanga yoga holds the belief that breathing is basic to life. Breathing should be even, smooth and possess a natural rhythm. Most people do not breathe correctly and thereby use only one half their total lung capacity. Correct breathing will bring our mind to our heart’s center and lead to inner peace. Asanas or poses are meant to help us acquire a comfortable sitting position to help with meditation. Physically asanas help lower blood pressure and cholesterol, maintain a healthy heart and keep us fit. Mentally, they help lower stress and tensions in our lives.

The next four steps cannot be practiced. They are about creating the perfect conditions for true meditation. The fifth step is pratyahara or a withdrawal of senses. This step is about maintaining attention and avoiding distractions from our senses. The next three steps deal with the meditative aspect of yoga. Dhara is concentrating in one direction. Dhyana is uninterrupted meditation and Samadhi is being one with self or total absorption.

There are three sequence groups involved in Ashtanga yoga. The first is the Primary Series, which focuses on aligning the body and ridding it of toxins. The next step is the Intermediate Series. This involves opening and clearing channels and purifying our nervous system. The last step is the Advanced Series. This step includes higher levels of flexibility and combines strength and grace. Advancement through each step is only attained after mastering the previous step.

Ashtanga yoga is practiced at an individual’s own pace. An Ashtanga yoga class could consist of the entire class being at different levels. It is an independent yoga. The classes will be quiet with no socialization.

Ashtanga yoga will differ from other types of yoga due to its focus on vinyasas. It strives to establish correct breathing, postures, a control of senses and an awareness of our selves. It is a physically demanding exercise, which will result in a light, strong body and a calm mind.

All yoga schools of thought highlight the importance of the mind remaining calm, because as the proverb goes, only when the water is still can you see through it.

Read more on Yoga Postures and Yoga for Diabetes and Home Remedies For Arthritis

Yoga Darshan or Yoga Philosophy also happens to be a valid discipline of Indian metaphysics (Brahma Vidya).

It is the result of human wisdom and imminent on physiology, psychology, ethics and spirituality collected together and practiced over thousands of years for the well being of humanity.

The basic idea of yoga is to unite the atma or individual soul with the paramatma or the Universal Soul. According to Yoga thinking, by cleansing one`s mind and controlling one`s thought processes one can return to that primeval state, when the individual self was nothing but a part of the Divine Self.

This is the sense encapsulate in the term samadhi. The aim of the yogi is to be able to perceive the world in its true light and to accept that truth in its entirety.

Yoga is a way of life, an art of virtuous living or an integrated system for the benefit of the body, mind and inner spirit. This art originate, was perfected and practiced in India thousands of years ago.

The references to yoga are accessible in ‘Upanishads’ and ‘Puranas’ composed by Indian Aryans in the later Vedic and post- Vedic age.

The main credit for systematizing yoga goes to Patanjali who wrote ‘Yoga Sutra’, two thousand Years ago. He described the ideology of the full eight fold yogic discipline.

Yoga Benefits

Yoga Benefits The benefits of Yoga are numerous. In terms of energy Yoga is like a universe in itself. Some of the important Yoga benefits include anti-ageing, balance and flexibility of body, increase in information and wealth, improvement in mental health and development of personal and social values.

This is not the end of story; Yoga also helps in improving strength, sexual life and reducing weight. Yoga makes you feel good. Yoga is relaxing. It’s energizing. It’s strengthening.

1.    Stable autonomic nervous system equilibrium
2.    Pulse rate decreases
3.    Respiratory rate decreases
4.    Blood Pressure decreases (of special significance for hyporeactors)
5.    Galvanic Skin Response (GSR) increases

Yoga Tips

1.    To get started, you need to have the urge and confidence in yourself.

2.    To practice Yoga, the place chose must be calm, quiet, ventilated, dust free, moisture free and also distraction free.

3.    Before you start practicing Yoga, it is very central for you to clear your bowels and bladder as well as clean your nostrils and throat of all mucus. You must also drink a glass of lukewarm water.

4.    Yoga clothing should be loose and as comfortable as possible. Form-fitting cotton/Lycra pants and shirts are the best.

5.    Wait for a few minutes and then you can start.

6.    Like all other work outs, you must start with easy poses, thereafter you can advance to the tough ones. Be methodical and systematic.

7.    Remember, to start with your movements should be light and if you feel fatigue in between you must discontinue.

8.    Yoga must energize and not cause weariness and depression.

Having children practice yoga is becoming an increasingly popular trend. Like adults, children do not get enough exercise according to studies by experts and they can also exhibit tension and stress – therefore the perfect solution for overworked children is yoga.

Finding the Right Place

It is important to research the yoga class you are thinking of having your kid join as with any class or group. Talk with the instructors and ask them how spiritual their classes will be since some parents may be put off by the very religious nature of the Eastern/Buddhist influence.

It is also a good idea to find out how physically demanding the class is. The more strenuous positions may be dealt with by children that are natural athletes, but children who are beginners might need to be signed up for a more basic course.

For some parents, just the thought of sending a child to a yoga class is seen as too trendy. However, there are some organizations out there that are working to make the idea of yoga for children not so foreign. Converts out of skeptics can happen if your read up on the information available.

Just as much as adults, children need to find balance and peace of mind. Since yoga is so successful with adults, a natural progression seems to be developing and adapting it for children.Yoga Fitness Exercises. The benefits of yoga in young children’s health is promoted by a group called YogaKids International. The website of this large organization is www.yogakids.com where people can get information on their mission as well as locations, teachers, equipment and accreditation.

Is it Right for Your Kid?

There is a pensive, spiritual side to yoga in addition to the physical part which is the most important part of the exercise. Yoga might be a problem therefore if your child’s attention span doesn’t allow them to sit still longer than the average commercial break.

This don’t mean hyperactive children can’t benefit from yoga, it just means that you need to have a patient instructor who has prior experience in dealing with children – particularly those who are antsy at the thought of sitting on a mat and concentrating on breath when they would rather be in front of a television screen annihilating galaxies. It is this children who will benefit the most from yoga Yoga for Beginners.

Are you breathing deeply enough? Do you even think about your breathing? Can you take a slow controlled breath in for 10 seconds and then a slow and controlled breath out for 10? Breathing is so natural to all of us but often little thought is taken over how we breath and the huge impact it can have on our lives if we breath incorrectly, or too shallow. Many of us breath too shallow sucking in our bellies and raising our shoulders. The fact is that the deeper you breath the better your general well being and the more relaxed you are able to become.

The breathing process has a large impact on our internal organs and the diaphram plays a central part in this. The diaphram is dome shaped and acts as a natural barrier between our heart and lungs and our other internal organs. The upper part of the diaphram actually supports the heart and the lower part attaches around the lower ribs and lower lumbar vertabrae. As we inhale the diaphram moves down allowing more air to be take into the lungs as the chest cavity increases, as we exhale the diaphram raises and the chest cavity is reduced. So the deeper we breath in the more oxygen can be taken into the lungs and conversely the more carbon dioxide can then be expelled.

Deep breathing not only allows us to take in more oxygen and expel more carbon dioxide it also has a huge impact on other areas of our health. As a deep breath is taken in the bottom of the diaphram actually massages the liver, stomach and other organs as well as massaging the heart on its return. Shallow breathing does not allow for much of this massaging. Also, as we deep breath the belly, lower back and lower rib cage expand. This process of up and down, in and out allows for a natural detox of our body through the promotion of blood flow, peristalsis and lymphatic pumping. Our lymphatic system is vital for removing toxins from our body and plays a key role in our immune system. Other than massage and muscle contraction the lymphatic system has no other means of inducing movement.

Deep breathing is also a huge relaxation instigator. I am constantly telling my clients to control their breathing during exercise, most people take more breath than is necessary. Breathing too shallow and rapidly expels carbon dioxide too quickly and isn’t very good for your health. Deep breathing slows things down which in turn signals our parasympathetic nervous system and promotes a relaxation response. This is a great stress reliever and also helps to harmonise our system and promote overall long lasting health.

My advice is to start taking some time to understand your natural breathing patterns. Try to slow things down. Take long controlled breaths in and slow controlled breaths out. Think about drawing your belly button into your spine as you breath out and letting your lower stomach relax as you breath in. Deep breathing is vital for all aspects of good health, focus, concentrate and control your breathing and you will live a much healthier and stress free life.

If you have been considering learning yoga or have recently begun a yoga practice, I hope to provide you with some useful and helpful tips in which may be helpful to you in using yoga for beginners.

I have been doing Yoga for quite some time now, 6 years to be exact and since the first day I swore of free-weights and exercise machines, my use of Yoga and other body weight exercises like Hindu-Push ups (in my honest opinion a Yoga derivative) has been the main method for keeping fit. (in addition-of course- to my diet which co-incidentally changed when I started Yoga as a beginner those 6 years back.)

I will now enumerate the yoga poses to be learned as a starter which can aid or supplement your knowledge from your yoga classes, books and or DVD’s.

Yoga for Beginners: Yoga Poses to Learn first.

The Sun Salutations: Okay, this is the core of Yoga itself. This exercise is a combination of Yoga Poses, Breathing exercise, Sun Bathing and Prayer. It is the warm-up of a yoga class or personal yoga session and is a combination of poses, 12 to be exact, that are performed in a synchronized motion with emphasis on rhythmic breathing. They mildly exercise the arms and legs and are often recommended for obesity, depression and fitness. Friends, several Martial Artists, Indian and African Wrestlers perform tons of rounds of these exercises alone, so in learning yoga, for beginners, this will be a guaranteed must-know.

The Shoulder Stand: Don’t be intimidated by the name at all. Even for a beginner, this yoga pose is a piece of cake, really. It is actually a very important pose though, arguably the most important as its Sanskrit name (Savangasana) actually means the “all members” or “all limbs” pose, meaning it affects all parts of the body. As a beginner, be aware that some poses (such as this one) do have specific counter poses, so if you’re taking a Yoga for beginner class or learning from a DVD, make sure you are taught these poses to counter-act and balance the effects of the Shoulder-stand pose on the body, these are the Bridge and fish poses. Here’s a hint or ratio to adhere to in their combined execution: 6:1:2 , meaning the ‘bridge’ and ‘fish’ poses should be held for a sixth and third of the time you spend in the Shoulder-stand Pose respectively.

The Corpse Pose: You’ve got to learn this Yoga Pose as a beginner. It is the relaxation pose that is usually executed during and after your session as a means of relaxing the muscles used for your yoga exercise. At the end of a session, it is usually done for about 15 minutes and one always comes out feeling refreshed after its execution.

Arguably, these are the 3 main poses you have to lay emphasis on in learning yoga for a beginner, but there are other poses that should be included as you go further. They are

1. The forward Bending exercises: Head to Knee pose, Plough Pose and Wind reliving pose

2. The Back Bending Exercises: The Bow, Inclined Plane and Wheel Poses.

3. The Spinal Twists

4. The Balancing Exercises: The Peacock, Crow, Side Plank and 4-limbed staff Poses

5. The Exercises in Sitting and Standing Positions

6. The Abdominal and Breathing Exercises.

Each of these groups has several variations on the root poses; however, let me tell you a secret that would go a long way in aiding you as a beginner learning Yoga. Do at least 24 round of the previously mentioned Sun Salutations and the ease in executing these poses will come almost naturally. Trust me.

There are several styles of Yoga to pick from and in seeking the right style of Yoga for a beginner; it might be quite difficult to pick the best. However, since Iyengar Yoga seems to involve a lot of props that can aid till flexibility is re-gained or enhanced, it may be one of the easier choices to pick. Kripalu and Bikram Yoga may also be quite easy to pick up as well as a beginner.

To find the best yoga for beginner class around you, you can always check your local YMCA or YWCA branches as they almost always carry information on Yoga classes for all stages: from beginner to intermediate.

One other factor that I must stress is the need to also pick up a Yoga diet for health and aiding these poses to both strengthen and detoxify you. This will-as a result of the symbiotic relationship that exists between Yoga and a proper diet-speed up an increase in fitness, weight loss, focus and the ability to execute these poses easily.

Though Yoga for beginners may best be learned from a certified instructor, your own practice will remain paramount for your mastery of this form of physical culture and there are tons of books and DVD’s to help in regards to this. Moreover, keep in mind that as a beginner doing yoga, not unless you intend to do lots of Sun Salutations as mentioned above, you may still want to incorporate some body-weight resistance poses (that co-incidentally are still Yogic in origin) such as the Hindu-Push-ups and Squats and the Bridge (now this is and the first one are basically Yoga poses in motion friends…).

This combination will see that till you have mastered the use of Yoga poses to make a complete session, you are still burning up enough calories and exercising the muscles for both weight loss and fitness.

Doing Yoga is fun, exhilarating and extremely rewarding for lots of reasons that may have already got you researching about it, so needless to say, choosing this exercise, even as a beginner, will go a long way into making for a fitter and healthier you.

Each and every part of your body from the perineum to the crown of your head is associated with the seven chakras along the spine. These chakras are connected with a particular color, body location, a central emotional or behavioral issue and with other personal aspects rights, identity, goal and other such issues.

Below you will find how these seven chakras can be categorized:

Sahasrara – cerebral cortex or top of the head.
Ajna – eye brows.
Visshudha – throat.
Anahata – heart area.
Manipura – solar plexus
Svadhistana – lower back or hip, abdomen and genitals.
Muladhara – base of the spine.

Through the ancient art of yoga you can concentrate your energy to and from the various chakras of your body and this can help you can compensate for areas that may be out of synch with the rest of your body or are inactive.

Proper distribution of this energy called Kundalini energy, along with all seven of the chakras can help you achieve a certain level of balance and harmony.

As a coiled up snake it rests in your Muladhara chakra, in its dormant state. Energy that flows through your system is regulated by these chakras. So if you are able to realign them through controlled and purposeful movements such as yoga, you can achieve a certain level of emotional wellbeing and physical benefits.

After receiving spiritual treatment, B.K.S. Iyengar survived malaria, tuberculosis, typhoid fever and malnutrition. He began teaching this meditation technique in 1937 and has since traveled the globe, spreading his ideas to the Western world.

He has won several awards and published fourteen books, including “Light On Yoga,” which has been dubbed “the bible of yoga.” Time Magazine called Iyengar one of the “100 most influential people” in 2004. Iyengar yoga is one part spirituality and one part physical fitness, paving the way toward a united mind and body.

Spiritually, Iyengar meditation is based upon Patanjali’s eight limbs of raja yoga. The first is Yama, meaning physically and mentally abstaining from the following five things: violence toward others and oneself, from coveting others’ belongings, from sexual intercourse, from attachment to possessions and anything that is untrue.

The second limb is called Niyama, referring to the five observances: cleanliness of body and mind, satisfaction with what one has, penance and mental control, introspection and surrender to God. Asana refers to posture and position (ideally an erect stance with relaxed muscles) and Pranayama is the directed control of one’s breath, which is so vital to successful yoga practice.

Pratayahara calls for the quieting of senses connected with the outer world. Only then will Dharana (concentration), Dhyana (meditation) and Samadhi (oneness with the Supreme Being) naturally follow.

In practice, Iyengar yoga is characterized by the use of belts, straps, sandbags, benches and blocks to aid in performing 200 asanas (postures) and creating body alignment. Equally important are the 14 pranayamas (breaths). Less emphasis is placed on muscular effort and more importance is given to finding the ideal position.

Standing yoga poses can build strong legs, improve circulation and coordination and help students with skills they can take to other forms of this meditation. The instruction is rigorous, compared to other styles, with highly trained and certified teachers actively placing students into the right positions and correcting misalignments. Beginners will surely get individualized attention and the most out of their instruction if they attend Iyengar meditation classes.

The benefits of Iyengar yoga include: increased circulation and comfort, better posture, stronger muscles, better balance and coordination — in addition to feeling more at peace, with less stress and anxiety. Americans practice this style of meditation in the tens of thousands, instructed by certified teachers from IYNUS.