By Donna Visco
The act of breathing is so natural we often take it for granted; I know for sure that I did for many years. Over the last three years of my life I have come to really appreciate the act of breathing in a way that has made a difference in how I approach every day of my life.
I remember the first time I was really aware of my breath in a way that it consciously made a difference. It was about 3 years ago when I was taking a yoga class and I was in the head to knee pose called Janu Sirsasana intending that my head touch my knee while reaching for my left foot. I’d been taking this yoga course for a while and progressively had moved closer and closer to my toes, so much so that I could actually grab my foot. The ability to touch and then hold the bottom my foot took a couple of months to accomplish. On this particular day something different happened. I was looking at my knee, deep in this forward bend, holding my left foot, and I could hear the instructor softly and encouragingly saying, “breathe into the pose, allow your breath to take you more deeply, more gently into the pose, stretch yourself just a little further”. In that moment, my nose touched my knee, and I remember a welling up inside me, and thinking to myself, “My nose is touching my knee… for the first time in my adult life I am having face to knee contact!” As the tears welled up in my 51 year old eyes, I thought… “Wow! If I can do this, what else could I possibly do?” This accomplishment was a first for me, and all I had to do is simply BREATHE into it.
Around that time in my life I had begun to meditate regularly as well, which also calls for breath awareness. In learning to focus on my breath and the flow of it into and out of my body, I started to realize how different I felt as my breath slowed down. I became more relaxed, and a more settled peaceful feeling came over me, all by simply slowing down my breath! I found this interesting and I loved these wonderful side effects. Many times this relaxed peaceful feeling would carry into daily activities.
I’ve come to rely on breath awareness to assist me in moments of stress and challenges. “Just Breathe.” I say to myself and I recall that special time on the yoga mat and I hear my instructor’s voice softly saying, “Just breathe into the pose”, softly, gently…. just breathe into the pose” and I think … “Yes, Donna, just breathe into it… that’s it…just breathe.” And I find myself immediately feeling more peaceful, more clear in my thoughts and I am able to approach the physical or emotional challenge from a much calmer state of mind. I also find when I am more focused without mental friction I am more open to receive; solutions come more easily and very often I even see the blessing in what originally felt like frustration or irritation.
Today, I am fortunate to teach others how to create more balance and harmony in their lives and I’d love to share with you one of my favorite breathing exercises called Ujjayi Breathing, also known as ‘sounding or ocean sounding breath’. If you follow the simple steps below so you can begin to experience the healthy benefits of breath awareness. Ujjayi breath is known to clear and calm the mind, balance the heart rate, increase mindfulness and reduce internal heat caused by frustration or irritation.
Here are the simple steps:
1. Sit comfortably with your spine erect, or lie down on your back. Begin by taking a long, slow, and deeper than normal inhalation through your nostrils.
2. On the exhalation, slightly constrict your throat muscles so as you breathe out it sounds as if you are snoring. The outflow of your breath is through your nose with your mouth closed. The result is that you should sound like “Darth Vader”.
To get the hang of this practice is to first exhale the “haaah” sound with your mouth open...imagine you are fogging up a mirror in front of your mouth. Now make a similar sound with your mouth closed, directing the outflow of air through your nasal passages. This should result in the desired breathy snoring sound. Once you have mastered it on the outflow, imagine you are fogging up a mirror in the back of your throat as you inhale gently constricting your throat.
It is very simple really and the beautiful thing is that whether or not you don’t have to practice yoga or meditation to reap the healthy benefits. Just relax and breathe easily and notice the changes your awareness on your own breath brings into your life. While you practice this simple exercise take a moment to look around you and enjoy your surroundings, acknowledging how much you are a part of what is happening around you.
When you start to become more aware of the simple things you may find that in that moment you realize what a gift life is, and you can more fully enjoy the present moment of what life presents to you.
So the next time you find yourself in a state of confusion, anxiety, frustration or irritation whether in the office, on the road or at your local super market, etc. give yourself the gift of Ujjayi breathing! Happy Breathing!
Donna Visco is the author of Divine Spark that is you - a compendium of simple truths, she is a Teacher of Meditation, Yoga and How to Live Life Fully Expressed, as well as a Pranic Healer.
Her unique presentation style is a combination of passionate belief and earthy inspiration. Donna LOVES seeing the lights in peoples eyes TURN ON when the realize that they CAN create the life they desire! She is co founder of Joyful Evolution facilitating live seminars in the United States, she is also a co founder of Building Momentum which provides a teleclass environment program with her two partners, Jennifer Connell and Laura Nash.
Her passion and dream is to get her message out there however she can. She believes Life is a party, a gift, an amazing experience, and feels it's important to make sure we invite everyone to really see it for what it is!
Donna has Yoga, Meditation and Perfect health Certifications from the Chopra Center in California.
Thursday, January 18, 2007
Tuesday, January 9, 2007
Are Yoga Balls Helpful for Doing Poses?
Foras Aje
I’ve been doing yoga for years and never actually had the need for or even used props such as blocks, belts or even the common yoga balls.
However that changed when I recently attempted some yoga poses using the big ball nestled in the corner of my girlfriend’s apartment.
Turns out that when doing yoga poses with an exercise ball, there are many benefits that it can add to your practice.
Being as though it is a versatile prop for many postures, the 30 inch diameter ball is a terrific tool. These air-filled balls give support in poses such as backbends hip openers and restorative poses.
Balls are shipped un-inflated and include a small hand-held pump. Moreover, they are made from durable vinyl and can support up to 600 pounds.
For Moms, kids being kids, they naturally tend to gravitate towards the prop as they too, like you, may be trying to practice their favorite yoga poses.
Well, in spite of all the fun that I’ve said it could add to your practice, let’s remember it’s not to be abused (per-se) as you need to remember to keep the order of the poses as suggested in your yoga class or literature you may be using as a road-map.
Going back to the fun part of using exercise balls for yoga, what's even better is you can add simple calisthenics like the yoga-esque Hindu Push-Ups and several other core exercises to have one knockout of exercise routines for your yoga ball.
Hey, one more thing, if you simply need a place to keep your jacket after a hard-day’s work, you could drop yours right on the prop too…
All in all, here’s to making Yoga even more fun folks.
In Friendship,
Aje
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Yoga for Beginners Blog today for more information on exercises with yoga ball.
I’ve been doing yoga for years and never actually had the need for or even used props such as blocks, belts or even the common yoga balls.
However that changed when I recently attempted some yoga poses using the big ball nestled in the corner of my girlfriend’s apartment.
Turns out that when doing yoga poses with an exercise ball, there are many benefits that it can add to your practice.
Being as though it is a versatile prop for many postures, the 30 inch diameter ball is a terrific tool. These air-filled balls give support in poses such as backbends hip openers and restorative poses.
Balls are shipped un-inflated and include a small hand-held pump. Moreover, they are made from durable vinyl and can support up to 600 pounds.
For Moms, kids being kids, they naturally tend to gravitate towards the prop as they too, like you, may be trying to practice their favorite yoga poses.
Well, in spite of all the fun that I’ve said it could add to your practice, let’s remember it’s not to be abused (per-se) as you need to remember to keep the order of the poses as suggested in your yoga class or literature you may be using as a road-map.
Going back to the fun part of using exercise balls for yoga, what's even better is you can add simple calisthenics like the yoga-esque Hindu Push-Ups and several other core exercises to have one knockout of exercise routines for your yoga ball.
Hey, one more thing, if you simply need a place to keep your jacket after a hard-day’s work, you could drop yours right on the prop too…
All in all, here’s to making Yoga even more fun folks.
In Friendship,
Aje
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Yoga for Beginners Blog today for more information on exercises with yoga ball.
Saturday, January 6, 2007
Ancient Wisdom in Modern Yoga
By Adam Johns
Having just begun a new career as a Realtor, I know as well as anyone the benefits of a regular practice of mind and body. Life is quick paced when it is slow, which means when times are busy, they really move, and… well, we need to remember to breath.
Thankfully, our modern society has realized its need for peaceful breaks in between cell phone calls. Especially in the last decade or so, perhaps after first stumbling over our own two feet, we have willingly reached into the past to scoop up what was once understood by the ancients—the mindful practice of yoga.
Mary Dunn, who began yer yoga studies with B.K.S. Iyengar in 1974 and is now senior teacher and director of the Iyengar Yoga Institute of New York, elaborates: “Yoga deals with timeless questions so it is relevant whether we are speaking of the contemporary world or a historical context.”
According to http://sanscrit.org, the term, yoga, is “derived from the Sanskrit root, yuj, to join, to unite, to attach.” A further implication is that a practitioner of yoga, a yogi, is one who joins with “the soul” or “the soul of God.”
Let’s cover our bases here—modern practitioners of yoga may not feel dedicated enough to consider themselves yogis, but still may seek and discover the benefits of healing and fitness from the practice.
Yoga, Healing, and Fitness
Those who seek improved health do satisfy one requirement similar to the yogis: they apply the principle of consistency to their practice.
With regular practice, yoga is bound to improve all areas of a practitioner’s life. One will become physically stronger while also attaining an increased awareness of relaxation and peace of mind. Again, the Sanskrit root, yuj, says it all and speaks of a body, which has all its multitudinous aspects united and functioning as one.
“I benefit from yoga because it puts a broad framework around the way I live,” says Mary. “It provides a philosophical structure that includes ethical behavior and psychological well-being, and is a practice that provides for a healthy lifestyle.”
Physiological Benefits
Some of the most common benefits of yoga are physical in nature, such as increased flexibility, enhanced performance of the joints, ligaments and tendons, toned muscles, and a higher degree in purity of blood through the elimination of bodily toxins.
How are these effects achieved? Yoga is a science both complex and simple, depending on the perspective of the observer. With that said, for a beginner exploring yoga, it is best to assume a perspective of high regard and patience. Because, yoga, if practiced correctly and regularly over time, has the potential to strengthen, stretch and heal the body from its surface to its core.
Psychological and Spiritual Benefits
“The states of meditation which were practiced in the past and said to benefit the practitioner are now scientifically verifiable as to their effects on the brain,” adds Mary.
In our modern society, one of yoga’s most sought after results is its ability to quiet the nervous system. We fast-pacers enjoy yoga because it provides a healthy contrast to our lives, as it is slow and gentle. Certain forms of yoga such as pranayama (yogic breathing) especially assist in gaining a calm mind.
To most, achieving a calm mind seems impossible in this world. Nevertheless, it is a virtuous and respectable goal, and yoga offers us hope.
Experienced practitioners can tell the difference, as yoga teaches a person how to properly relax when there is an opportunity to do so, as well as how to endure difficulties and stress when there is no break.
Spiritually, yoga encourages a positive mentality. It boosts confidence and the ability for self-acceptance. For most, yoga offers a feeling of oneness with others and the world around.
Adam Johns writes articles and music reviews for The Epoch Times. The Epoch Times web version may be accessed at http://english.epochtimes.com The author is currently promoting New Tang Dynasty's Chinese New Years Spectacular. He hopes you will visit: http://newyeargala.ntdtv.com/2007/en/
Having just begun a new career as a Realtor, I know as well as anyone the benefits of a regular practice of mind and body. Life is quick paced when it is slow, which means when times are busy, they really move, and… well, we need to remember to breath.
Thankfully, our modern society has realized its need for peaceful breaks in between cell phone calls. Especially in the last decade or so, perhaps after first stumbling over our own two feet, we have willingly reached into the past to scoop up what was once understood by the ancients—the mindful practice of yoga.
Mary Dunn, who began yer yoga studies with B.K.S. Iyengar in 1974 and is now senior teacher and director of the Iyengar Yoga Institute of New York, elaborates: “Yoga deals with timeless questions so it is relevant whether we are speaking of the contemporary world or a historical context.”
According to http://sanscrit.org, the term, yoga, is “derived from the Sanskrit root, yuj, to join, to unite, to attach.” A further implication is that a practitioner of yoga, a yogi, is one who joins with “the soul” or “the soul of God.”
Let’s cover our bases here—modern practitioners of yoga may not feel dedicated enough to consider themselves yogis, but still may seek and discover the benefits of healing and fitness from the practice.
Yoga, Healing, and Fitness
Those who seek improved health do satisfy one requirement similar to the yogis: they apply the principle of consistency to their practice.
With regular practice, yoga is bound to improve all areas of a practitioner’s life. One will become physically stronger while also attaining an increased awareness of relaxation and peace of mind. Again, the Sanskrit root, yuj, says it all and speaks of a body, which has all its multitudinous aspects united and functioning as one.
“I benefit from yoga because it puts a broad framework around the way I live,” says Mary. “It provides a philosophical structure that includes ethical behavior and psychological well-being, and is a practice that provides for a healthy lifestyle.”
Physiological Benefits
Some of the most common benefits of yoga are physical in nature, such as increased flexibility, enhanced performance of the joints, ligaments and tendons, toned muscles, and a higher degree in purity of blood through the elimination of bodily toxins.
How are these effects achieved? Yoga is a science both complex and simple, depending on the perspective of the observer. With that said, for a beginner exploring yoga, it is best to assume a perspective of high regard and patience. Because, yoga, if practiced correctly and regularly over time, has the potential to strengthen, stretch and heal the body from its surface to its core.
Psychological and Spiritual Benefits
“The states of meditation which were practiced in the past and said to benefit the practitioner are now scientifically verifiable as to their effects on the brain,” adds Mary.
In our modern society, one of yoga’s most sought after results is its ability to quiet the nervous system. We fast-pacers enjoy yoga because it provides a healthy contrast to our lives, as it is slow and gentle. Certain forms of yoga such as pranayama (yogic breathing) especially assist in gaining a calm mind.
To most, achieving a calm mind seems impossible in this world. Nevertheless, it is a virtuous and respectable goal, and yoga offers us hope.
Experienced practitioners can tell the difference, as yoga teaches a person how to properly relax when there is an opportunity to do so, as well as how to endure difficulties and stress when there is no break.
Spiritually, yoga encourages a positive mentality. It boosts confidence and the ability for self-acceptance. For most, yoga offers a feeling of oneness with others and the world around.
Adam Johns writes articles and music reviews for The Epoch Times. The Epoch Times web version may be accessed at http://english.epochtimes.com The author is currently promoting New Tang Dynasty's Chinese New Years Spectacular. He hopes you will visit: http://newyeargala.ntdtv.com/2007/en/
Tuesday, January 2, 2007
The Benefits of Yoga for Children
By Elizabeth Morgan
Various trends and fads have come and gone with fitness and exercise which makes it very easy to be cynical about any new developments in this field. However, because of the believed benefits of both mental and physical health yoga has been able to endure and become a favorite.
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.
Elizabeth Morgan is an expert on the Yoga for Children. Yoga Fitness Exercises and Yoga for Beginners.
Various trends and fads have come and gone with fitness and exercise which makes it very easy to be cynical about any new developments in this field. However, because of the believed benefits of both mental and physical health yoga has been able to endure and become a favorite.
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.
Elizabeth Morgan is an expert on the Yoga for Children. Yoga Fitness Exercises and Yoga for Beginners.
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