Weight Loss with Yoga

In today's society, obesity is a cause for concern with even children that are overweight. Apart from eating healthy, it is worth looking at the importance of yoga and weight loss.

Weight gain is not only about the number of calories taken in. There are other underlying causes in the body that will result to weight gain if they become unbalanced. The use of yoga posture can be very helpful in redressing this balance hence helping the body to burn fat more effectively resulting in healthy weight loss.

Some vital functions of the body that can be improved by yoga and help promote weight loss:

The liver

The liver is the body's own detoxifying machine. A healthy liver works effectively to cleanse the blood of bad fat and helps the blood make use the good fat. Certain yoga postures help increase the functions of the liver. A healthy liver will remove bad fat effectively. Yoga postures like cobra pose and bow pose can be used.

The thyroid gland

Yoga and weight loss program can also involve poses that stimulate the thyroid gland. The hormone that governs the body's metabolism is in the thyroid. How high or low a body's metabolism is depends on how active the thyroid is. Most weight gain issues are due to hypothyroidism meaning low thyroid activity. Activating the thyroid function by using postures like fish pose and shoulder stand will help greatly towards weight loss.

The nervous system

It is not necessary to attend a hot yoga class to generate body heat. Internal heat is created in the body using nerve tension heat and length. This internal heat can burn deep and low seated fat. This can be achieved using the lunge and the seated forward bend.

Heart rate

It is very common to see people jogging to get their heart rate up in the quest to lose weight. This has been proven to stress the nervous system. Since a perfectly working nervous system is needed to aid in the yoga and weight loss program, any activity that adds stress to the nervous system should be avoided. It is better in the case of loss weight to use activities that raises the heart rate for a short period and then back down. This can be easily done using yoga.

Body movements

Yoga exercises that work to lengthen and shorten the muscles will aid in weight loss. Muscles use fat as fuel and will continue to do so even while in rest position. Strength exercises such as arm balancing will work well as they work all body muscles at once. Recommended yoga postures include crane and scale pose.

In Ayurveda, it is said that the issue is not to lose weight but to avoid weight gain. As we will discover in this guide, Yoga and weight loss programs will lead to a healthy, slimmer and younger looking you!

Surya Namaskar Yoga For Weight Loss

Kundalini Yoga

The nuclear energy contained within a single atom is considered to be a source of great power. Tantric yogis firmly believe that the energy or the nuclear energy existing in the human psycho physical is actually comparable to that of atomic nuclear energy. As atomic energy is released through the bombardment of the atomic nucleus or the core with high voltage alpha particles similarly, the high pressure of the concentrated biological psychic energy if mobilized by methods like mental focusing can unleash the immense power of the psycho nuclear energy of man.

This pressure of bio-psychic energy if harnessed properly gives a great sideways push and produces quite a few beneficial effects on the body, like:

1.    Helps control and channel the sexual libido( retas ) into the much more subtler and purer ego - transcending or trans personal Being-energy (ojas).

2.    If the psycho nuclear energy is awakened in a proper manner, it will then automatically appropriate the valve energy or the ojas, which would then produce an upward movement along the central canal (sushumna) of the spinal cord.

3.    Will help the overworked, external organs of the body to rest by withdrawing a notable amount of energy from the muscles, nerves etc of the external organs. Also helps in keeping stress out from the vital organs of the human body.

4.    Helps in slowly opening or activating the numerous energy centers and associated glands of the body. Thus if the focused meditation is done through days on end, it will help the body and the mind to explore the higher levels of consciousness, which are normally unattainable.

Modern sciences of all sorts, uniformly agree that at the bottom of everything, all existence is energy. And the Indian Tantric system too agrees on this point by proclaiming the importance of energy and by focusing on ways of cultivating and harnessing, this driving force behind everything-energy. According to Tantric parlance, the primordial energy is termed the mahashakti.

The Vedas tell us that the all pervading divine energy or the state of super consciousness and attainment of pure wisdom is experienced and attained by a person meditating at the absolute highest stage of cosmic consciousness.
 
  Some believe that the primal energy or the kundalini is controlled by the right vagous nerve that controls the nerve phlex of the autonomic nervous system or the ANS. Therefore through mediation when the vital centre in the  medulla oblongata is stimulated the functions of vital organs like the lung, heart and larynx are slightly inhibited while the functions of other organs like the stomach, intestine and digestive glands are increased.
  
   The kundalini being the nuclear energy of the psycho physical system, when awakened stimulates the physical, vital, mental and spiritual senses of the human body. Some people call it the bio nuclear, others refer to it as the psycho nuclear energy, but it really encompasses all categories and attempts to name or classify it, for it is the most powerful nuclear energy governing man’s existence.

Yoga For Mothers-To-Be

From the development of spirituality and using meditation to relieve the stress induced by daily life, to a simple weight loss strategy, yoga is practiced for all sorts of reasons. Not only is it an inexpensive form of exercise serving a multitude of purposes, it is also truly effective and has proven its ability to realize all the claims it makes. As a result of this the interest in yoga and the influence of the same has grown over the last twenty years or so.

Teenagers, corporate /working personnel, housewives, the elderly, expecting mothers, everyone can benefit from yoga especially the latter.

Many hold the belief that pregnant women should not exert themselves as both the mother and the child are in a very vulnerable state. Though excess activity or exertion in such condition is not advisable, it’s exceedingly unhealthy to be cooped up in one place without any kind of activity at all.

Prenatal Yoga is specifically designed to cater to the needs of pregnant women and can be used to ensure physical and mental fitness during pregnancy. In this state the ligaments stretch and pull with the growth of the foetus, stressing the body. During labor the body tightens up further due to the added tension and excitement, intensifying the pain as it has already reached its maximum capacity.

Since it’s a form of exercise that gently stretches the muscles without pulling them beyond their limits, yoga increases your core strength which helps in carrying the child. It relieves the pressure and tension associated with the weight of the baby, thus ensuring a relatively easy birth.

It also uses breathing exercises to relieve stress and tension which in turn, relaxes the body and increases circulation of oxygen. These techniques are well worth the effort as they increase flexibility and strength, which minimize the intense pain to mild controllable pain during labor. 

A woman goes through a great deal of emotional turmoil during pregnancy and studies show that rising stress levels increase the risks at this time. Yoga encourages meditation which resolves these common fears and conflicts, inducing “yoga nidra” or yogic sleep which relaxes the mind and maintains a more positive outlook, thus ensuring a healthy pregnancy. The meditative state also brings about an incredible awareness which helps you to connect with your child.

Yoga is a very safe exercise and can be taken up in any phase of the pregnancy, even the last trimester and is recommended as it increases your chances of having a healthy pregnancy and a comparatively easy childbirth.

But don’t drop the habit once the little one has arrived! Postnatal yoga can not only help you shed the extra weight, it can also give you the much needed relaxation.

Consult with a doctor before taking up any form of exercise and practice yoga before, during and after your pregnancy, to stay in the best of health and spirits during the most beautiful phase of your life.

Yoga Exercise Ball

The stability ball or what has now become popular as the exercise ball originated somewhere in Italy in the 1960’s. Initially though most American Physical therapists (who happened to find the exercise ball in use amongst the Swiss) called the exercise ball the Swiss ball, under the impression that it was the Swiss who had come up with it.

Later they found that the balls being used by the Swiss physical therapists were in fact manufactured in Italy. Nonetheless they continued to refer to the exercise ball as the Swiss ball for a long period of time and it is only recently that the names Stability ball or Exercise ball has become popular.

The Aura Wellness Center in the USA was the first American fitness-training center to use the exercise ball.

The ball they procured for themselves came from the Italian manufacturers Gymnic Balls. Down the years many other companies have begun producing exercise balls but a number of loyal customers still swear by the Gymnic Ball tag.

No matter which manufacturing company your ball comes from you can use it for performing a variety of physical workouts, including Yoga and Pilates. A number of gyms, professionals and specialized athletes also use these balls in order to improve their coordination capacities.

The use of the exercise ball however is not confined to professional use alone and a number of beginners have also found them to be of particular help during their exercise sessions.

If you are a beginner at a Yoga class you can greatly benefit from the use of a Yoga exercise ball. Such a ball has been known to help various Yoga neophytes to keep themselves steady during many of the asanas. For instance new students performing the Wheel posture (or Chakrasana) often find the use of a Yoga exercise ball and a nearby wall particularly helpful.

This is because the Chakrasana involves an arched stretch of the body that not too many people can manage on their own right at the beginning.

The Chakrasana is fantastic asana that helps enhance a person’s spinal elasticity and thereby improves his/her posture. It is also known to stretch out important internal organs such as the kidneys, liver, pancreas and even the heart, improving blood circulation. Despite the usual profit it bears for students however people with high blood pressure are advised to refrain from practicing this posture. Also, students with a back or spine problem must take proper medical permission and the help of a qualified Yoga teacher to carry out this asana.

Yoga Clothes

The practice of Yoga is directed at relaxing your mind and body. Hence, you must not wear something that is uncomfortable or non-functional or distracting during your yoga sessions. Make sure your yoga outfit feels good against your skin and allows you maximum mobility if you don’t want to be constantly reminded about them during the course of the session.

If you have a choice in the matter go for absorbent materials that will easily soak up perspiration from your body. You don’t want to feel clammy and smelly during your yoga session, no matter how much you might be exerting yourself.

In the following section we give you a list of the few essential details that you ought to keep in mind while selecting yoga outfits for yourself.

1.    The Yoga Pants – Yoga pants are of various kinds. Some of them are long and extend up to the end of your ankles while others end above your knees. Most of them are clingy and fit your body snugly. Wearing such a form-fitting outfit has its advantages. For instance, many instructors claim that such closely fitted wear allows them to spy the exact alignment of their students’ bodies and thereby allows them to make the necessary changes in their postures.

However, if you are personally not comfortable in such tight garments go for loose cotton trousers instead. No matter what sort of pants you choose for yourself make sure you are comfortable in them and that they allow you the freedom to bend and twist in an uninhibited manner.

Also, ensure that the waist area of the pants do not have any bulky tie which may bite into your skin and prove cumbersome after a while.

2.    Yoga Shorts – Yoga shorts are your best choice in case you mean to do Bikram or hot yoga. This is because such yoga is practiced in a hot room, which can sweat you up a bit. Shorts are also a good choice during the summer months when the temperature is too high to allow long pants to remain comfortable.

If you are choosing Yoga shorts for yourself make sure you ensure that they don’t ride up your body during exercises. Form fitting shorts tend to stay put in their pace and are perhaps the best choice you have.

3.    Yoga Tops – No matter what sort of yoga tops you choose for yourself (and there really is a wide variety you can choose from) make sure that it doesn’t fall all over your face when you do difficult asanas.

Pick up a few fitted tees or even a sports bra (in case you practice Bikram or hot yoga) for your yoga classes. These sort of outfits are both form fitting as well as revealing enough to show your alignment to your instructors.

However when choosing a sports bra make sure you don’t end up choosing something you’d be too uncomfortable to wear in a class. Also, ensure nothing falls out of your top while exercising, you don’t want to be concerned about what you might be revealing while concentrating on your asanas.

Yoga Teaching Tips

If you teach Yoga you have got to give out a prenatal warning to all your adult female students at the beginning of every class. Women have a habit of keeping matters such as this a secret and unless you explicitly spell it out they are most likely to NOT tell you about it. So prevent any such discrepancy and cover the prenatal warning everyday before you begin your class.   

To make sure your students know all about the Prenatal Yoga warning include details regarding it in the handout or questionnaire you give out to your new students.

All prenatal yoga classes are directed at the well being of women who are pregnant. If you are trained to teach prenatal yoga only then should you go ahead and teach yoga to women who are pregnant. In case you are not trained for the same refer your pregnant students to some other yoga teacher who you know is qualified to teach prenatal yoga.

While teaching Forward bend make sure you ensure that none of your students are pregnant. Having taken care of that ask your students to fold their body by simply following their breath. The purpose of the posture would be to elongate the spine, as far as possible.

Once the elongation is complete the waist will be gently pulled into a point and the heart will be pulled towards
the toes. While the instructions might sound easy but ultimately they are difficult to perform so make sure you guide your students correctly.

When you shift to the neck rolls remember to make sure that you exclude your older students out of the exercise.

The others (who are not so old) should also be performing the neck rolls only after a bit of isometric exercises for the neck. Merge Pranayama with the isometric exercises for best results.

When teaching Sun Salutations or Surya Namaskar make sure that your students’ knees are right above their ankle during the lunges. If the knee is pushing forward, far from the ankle then the soft tissues in their knee joint can undergo untimely damage. This tip is of particular importance when dealing with students who already have a knee problem.

Being a yoga teacher your postures and asanas are supposed to be no less than perfect. But remember your students are not as good as you and therefore require constant monitoring and guidance. Keep a good look to ensure that all their alignments are perfect at all times.

For instance, during the 2nd Warrior Pose many of your students will be required to be reminded about keeping the back arm at a certain specific level, lowering the arm will take away all the benefits of the posture.

Similarly, during the tree pose you will find many of your students forcefully pressing their foot against one side of their knee on the leg on which they are balancing themselves. Quickly help them relax their force on the knee to save the knee joint from untimely wear. Tell them to put their foot either above or even below the knee instead of pushing it directly on the side of the knee.