The Yoga rules

By Paul Jerard

Practitioners of Yoga are shaping their future through daily practice. Change will be a constant factor throughout life - whether you recognize the effects of change, as it occurs, or afterward.

Yet, humanity's search for happiness never changes. We desire happiness from the moment of birth, to our last day; but how do we find, gather, and keep happiness? Let's take two simple steps toward making happiness a part of your daily life.

Consider the most common questions students of Yoga ask, as they become self-aware. Why am I here? What is my purpose in life? The answer is: Happiness. Due to our awareness, most of us want more than food, shelter, and clothing. So, where do we start and how do we acquire happiness for good?

1. Happiness comes from within. It is not an acquisition. If you could have unlimited money, there is no guarantee of happiness. In the case of unlimited funds, you are only guaranteed that you will not worry about money, but your relationships with everyone you know would change.

Recognition, of what is truly valuable, is the first step toward happiness. Most of what makes us happy is intangible. Healthy relationships, giving to others, good health, and feelings of accomplishment, make us happy.

Giving affection, or performing selfless service (Karma Yoga), does not require be material. Smiling at others, saying hello, sharing a laugh, good gestures of affection, a flower, a card, or an Email, can uplift another person as much, or more, than material acquisitions.

2. Recognize that you have a right to be happy. This is a fact, which most people are in complete denial. Often, this is the most common road block to finding happiness. We control our destiny by what we envision. If we see a gloomy future - that will become the path we expect in life.

Why do people deny their right to be happy? Even, within some Yoga circles, there is a belief in denying the right to happiness, because it is viewed as self-centered motivation. Please consider this: Are the happy people in this world doing harm to others and spreading evil? You already know the answer, but let's look at our history for proof.

On a massive scale: When a government, religion, or society, makes rules to prevent happiness, it will not be long for it to subject its followers to torture, imprisonment, and executions.

On a much smaller scale: One person, who is unhappy, can spread a lot of negativity. One person has an effect on a family and the community. Why not spread happiness, instead of gloom and doom? There is no joy in making misery for others.

Never feel guilty for being happy. Enjoy each moment, and your life will change the world around you - for the best.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

By Paul Jerard

The benefits of Yoga practice are obvious to those who have a firm commitment to take positive action. The difference between empowerment, and failure, is that successful people never give up. Yoga is a mechanism by which practitioners gain mastery over their lives.

Once this is realized, you can take responsibility for your path in life. Never doubt your success by depending on others to take responsibility for you. It is true that we need others, so we should recognize that we are interconnected, but we should still take responsibility for our own lives.

In the words of John Donne:

"All mankind is of one author, and is one volume; when one man dies, one chapter is not torn out of the book, but translated into a better language; and every chapter must be so translated...As therefore the bell that rings to a sermon, calls not upon the preacher only, but upon the congregation to come: so this bell calls us all: but how much more me, who am brought so near the door by this sickness....No man is an island, entire of itself...any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee."

It should be remembered that we do not reach our fullest potential in isolation. However, it is also worth noting that we will not thrive while in the company of pessimists and negative influences. Yoga teaches us to look within and find solutions.

With that said, a negative influence is easy enough to recognize, but we also have to put some distance between us and negative energy. This is easier said, than done, because our negative influence may be a co-worker, relative, friend, or a spouse. Maybe we have tried to let him or her know that pessimism is dragging us down, but the message never gets through.

A little bit of distance, away from a negative influence, can do wonders for your mindset. If you cannot get away, a steady routine of positive affirmations, prayers, or mantras, will also create positive energy from within.

If you are in the company of an eternal pessimist, and he or she refuses professional help, you have some hard decisions to make. One question to ask yourself is: "Will I be able to control my own sanity, in the company of this person, who is refusing help?" The answer will come from within.

Finally, take a look at your short- and long-term goals. Some people say there is no room for goals in Yoga. Tell that to a Chair Yoga student who manages to get out of his or her wheelchair because of setting goals.

Since when were goals bad? The scriptures of every religion, and philosophy, were written by people who made it a goal to complete their writing. Most of the world is free, because freedom and democracy were the goals of free societies.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.
http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

By Constantine George

Sun Salutation (Surya Namaskar) is part of Hatha Yoga (the "physical" part of Yoga).

Sun Salutation has multiple mental and physical benefits. In only ten minutes you can achieve a low impact workout that combines both Resistance Training (e.g. weight lifting) and Cardiovascular ("Cardio") Training.

The fitness community accepts the fact that cardiovascular exercise has reduced benefits (e.g. fat burning ends once the cardio exercise stops). It also has disadvantages like tear and wear of joints.

Resistance Training on the other hand, has multiple benefits: increases muscle mass hence more fat burning capability, increases bone density to mention just a few. The drawback: it is painful (I know I don't like the feeling of burning in my muscles, even though I know it is good for me). Resistance training is also time consuming and it may increase blood pressure momentarily if not done properly.

A good compromise is Interval Training that consists of hard alternated with light pace cardio exercise. And this is exactly where Sun Salutation comes in. It is similar with Interval Training by combining a low impact resistance training (push-ups, squats) with cardio exercise. Even better, the benefits of Sun Salutation don't stop at the physical level: your mind benefits as well.

Regular practice of Sun Salutation benefits your body with:

• Increased blood oxygenation by copious lung ventilation and this is great news for your heart.
• Stretches and tones your muscles keeping them supple and flexible.
• Clears your elimination channels helping your body rid itself of toxins. This is especially good in the morning after many hours of lack of movement during sleep (the lymphatic system eliminates toxins through movement).
• Stimulates and tones your Endocrine system (especially the Thyroid, the master gland that controls all the other glands).
• Tones up the internal abdominal organs by alternate stretching, compression cycles that results in better digestion and bowel movement.
• Increases spine and waist flexibility.

The mental benefits of Sun Salutation are similar with meditation. You can look at Sun Salutation as meditation in movement. It is not random that Tai-Chi (Chinese) or Kata in Karate, have a similar focussed mind on movement approach at the core of their practice. Sun Salutation helps to:

• Increase your mental focus and concentration.
• Reduce depression, anxiety and stress by reducing key markers like Cortisol.
• Increase the quantity of "good mood" neurotransmitters like Serotonin.
• Increase mind to body coordination which is very good especially for older persons.

If done properly, twelve repetitions of Sun Salutation (six pairs of Sun Salutation starting with one leg and then the other), go a long way. It takes roughly 30-40 seconds for one complete cycle (twelve postures flowing from one to the other). Add two minutes of relaxation at the end, to allow your body implement the "reset" you just performed, and you are ready for the new day.

Ten minutes all together in the morning will help you look at the unwinding life from a different perspective.

Among many Sun Salutation techniques, Sivananda Sun Salutation stands out as an graceful flow of twelve postures developed by Swami Sivananda, a practicing medical doctor (MD) before taking up monasticism, therefore developed by a person with knowledge of the human body.

For more details and similar techniques inspired from thousands of years of humankind wisdom check: Sun Salutation

By Tracy Renning

By Paul Jerard

If you have your heart set on becoming a Yoga teacher, but your budget will not allow you to spend ten, fifteen, or twenty thousand dollars, on a certification course, you have to consider a few options. Should you talk to your family about a loan? Should you wait a few years? Should you give up or go after your dream?

No matter how much they love you, your family members may not be able to finance ten, fifteen, or twenty thousand dollars, in the current economy. You will have to teach hundreds of hours to pay back your relatives.

You will also have to learn about marketing, business, networking, and develop a whole new skill set after you finish your Yoga teacher training. After all, most Yoga certification courses focus on techniques like asanas, Pranayama, mudras, meditation, mantras, and other aspects.

So, you may also want to take a few courses, at a local college, for marketing, business, networking, and communication; or you may want to search for an instructor training course, which covers every aspect of teaching Yoga, and contains useful information for running a business.

For what it's worth, there are very few teacher training courses that cover business and marketing skills specific to the Yoga industry. Where could you find such a course and how much would it cost?

Maybe you are thinking: "The price must be through the roof." It could be, if you consider taking each course separately - between college tuition and on-site Yoga teacher training.

However, you can save a lot of money with an online home study course. As you shop around, look for a course, which contains, at least, 200 hours of study. You want a course that prepares you to teach, and prepares you to be teaching, for years to come.

The business learning curve can set you back financially, if you are not prepared for it. This is why business tools, for Yoga teachers, are so important. Therefore, make sure every aspect of teaching and business are covered.

An on-line course for Yoga instructors is self-paced, affordable, and you can study in the comfort of your own home.

Correspondence courses have existed for years, but thanks to the Internet, you can contact a tutor by Email and receive answers within 24 hours or less. The better online Yoga teacher courses will allow you unlimited support by phone and Email.

Therefore, be certain that the course you select meets all of the above criteria and any other specific needs you have.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

By Tracy Renning

A hamstring refers to one of the tendons that make up the borders of space behind the knee. It usually includes tendons of semitendinosus, semimembranosus, and biceps femoris. The main job of the hamstring is to extend the hip joint and flex the knee. Runners are more likely to have hamstring problems because of overuse. Sometimes the pain is not experienced because it suddenly comes and goes i.e. it vanishes after the muscles warm up. Stretching in a wrong way may worsen the pain. The hamstrings are activated with increasing workout in activities involving sudden movements and jerks. Lack of movement may cause tightening of the hamstrings.

Hamstring flexibility is crucial for runners. Professional runners, workout under the supervision of certified trainers and hamstring flexibility yoga stretches form a major part of the flexibility stretches. Amateur runners may make the mistake of not realizing the importance of these yoga stretches and will soon feel the adverse effects. Including yoga in your daily pre-running practice is absolutely essential to avoid injuries to the hamstrings.

A few yoga stretches for hamstring flexibility development are listed below:

Forward bend - Stand straight with both legs together. Now slowly raise your hands and bend forward and try to touch your feet, maintain this posture for a few seconds and return to the start position. Repeat 3-4 times.

Backward Bend - Stand straight with both legs together. Now slowly raise both your hands and bend backward as much as you can. Maintain this posture for a few seconds. Return to the start position. Repeat 3-4 times.

Supine leg stretches (Supta Padangushthasana). - Lie down straight,. Now slowly raise the right leg with the knee straight. Try and grasp the thigh and stretch as much as you can. Repeat for the left leg. Repeat 3-4 times with each leg.

Locust posture (Salabhasana) - Lie on your stomach, make fists of your hands and place them below you thighs, keep your head straight with chin on the floor and raise your legs as high as possible keeping them straight at the knees slowly. Repeat 3-4 times.

Parvottasana - Lie flat on your stomach, both hands near your chest. Now raise your body slowly to form an inverted V (or mountain) with your hips at the highest position supported by your hands and feet. Maintain this posture for a few seconds. Return to the start position. Repeat 3-4 times.

Seated Wide Legged Straddle (Upavistha Konasana)- Sit straight and open the legs out as wide as possible. Make sure that the toes are pointing towards the ceiling. Try and press the legs down to the floor as much as possible. Maintain the posture for a few seconds. Repeat 3-4 times.

There are a lot of other options too. Now all runners run along and plan a routine for a small hamstring yoga flexibility workout. Remember, in the long and hard run, flexible hamstrings are the greatest assets of a runner!

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By Tracy Renning

By Paul Jerard

Many Yoga practitioners go to retreats, ashrams, or intensives, while they are on vacation. Travel expenses, and a dull economy, are keeping many Yogis closer to home this year. No matter what you decide to do, your vacation days should be memorable and filled with fun.

A sudden jump in fuel costs may alter your vacation plans, but it is important to get away from your regular working routine. Let's look at options you can do during vacation, without costing you "an arm and a leg."

Challenge yourself by doing something different. Most of us have a comfort zone, and we do not get out of it much. This does not mean you have to take up sky diving tomorrow, but look at your routine to see what you could do that you have never done before.

The challenges we overcome, put our fears in their place; and it is important to realize that fear often holds us back from making progress in life. For example: A person, who has never learned to swim, might consider swimming lessons with a qualified instructor, while on vacation.

The results of this challenge could be life changing. It takes regular practice to become a competent swimmer, but the basic skills can be learned in a short time. The result is a feeling of empowerment, a positive attitude, and accomplishment.

We all know a friend who would like to visit a Yoga class, but never does, due to an inner fear. Even though there are many forms of Yoga, our friend claims that he or she would feel embarrassed. At first, we might think that this is just an excuse, but on further observation, we realize there is a deep rooted fear.

For example: A friend believes that she must lose weight before attending a Hatha Yoga class. You might try to convince her otherwise, but she has seen pictures of difficult poses, performed by slim, young women. Her mind's eye pictures herself being in a class, surrounded by slim, young women, who are performing difficult poses.

We all know the feeling of embarrassment, and very few of us learn to laugh at ourselves. Someone else's fear may seem silly, but each of us has our own worries. Fears of criticism and judgment are often the root of inaction.

The results of overcoming a personal challenge are a newfound form of optimism, which stem from self-confidence. These are priceless qualities, which will carry you far throughout the rest of the year. Your vacation should be an adventure, but the good memories, and new life skills, could last a lifetime.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.

http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

By Glen Wood

Ayurveda and yoga are sister sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. Generally speaking, Ayurveda deals more with the health of the body, while yoga deals with purifying the mind and consciousness, but in reality they complement and embrace each other.

Stress which affects the conscious mind is not very dangerous. Stress that is stored in your subconscious mind comes out in the form of dreams. But the stress which is unknown, the stress which you don't understand, goes into your unconscious mind and can create havoc in your body, mind, emotions and personality.

Many people wonder if yoga can improve their muscle fitness. They recognize that yoga can help reduce stress and increase flexibility, but when it comes to increasing muscle fitness, they think it might be a little too 'weak' to do the job.

Yoga provides weight-bearing exercise, through standing posture and flow sequences, essential to increasing bone density, and preventing osteoporosis. Improved circulation oxygenates cells, wrings out internal organs, and boosts hemoglobin and red blood cells reducing clot-promoting proteins.

Reduction in risk of heart attacks through the lowering of the resting heart rate, increased endurance, and improved uptake of oxygen as well as increased lymph drainage have been reported. Inversions provide a unique opportunity to circulate venous blood from the legs and pelvis back to the heart, which can reduce leg swelling that result from heart or kidney problems.
Exercise is a powerful tool for ADD management. Because it can help. It has consistently been used to cure and prevent back pain by enhancing strength and flexibility.

As many practitioners can attest, Yoga can offer effective healing that's relatively free of side effects. The slow movements and gentle pressures reach deep into troubled joints. Additionally, the easy stretches in conjunction with deep breathing exercises relieve the tension that binds up muscles and tightens joints. Yoga is exercise and relaxation rolled up into one.

Even a worker who is disgruntled will realize the benefits of a corporate Yoga program. Yoga also helps employees develop new life skills such as anger management, stress reduction, moderate diet, healthy living, self-esteem, and much more. The truth is: There are so many benefits to be gained by introducing Yoga into the corporate sector that management is "crazy" not to offer it.

Glen Wood - The Yoga Teacher, dedicated to unlocking the Real Secrets of Back, Shoulder and Neck Pain.

To help you further with your shoulder/back pain you need to sign up for your FREE "Yoga and You" report at http://www.YogaTeachingwithGlen.com

By Paul Jerard

At a critical point in life, we may feel as if we are in a hopeless situation. This is when some people blame the moral law of cause and effect (karma), their family members, or someone else, for a current hardship.

We can apply the principles, we learn in Yoga sessions, toward our situation in life. There are things we cannot control, such as natural disasters and economic shifts, but we are not helpless. Let's look at four steps to take control of your life.

1. Stop blaming someone or something else for your current situation. This is a disempowering method which takes away your ability to find a solution. Trial and error is a part of life. Would you place the blame on that object or person, if everything suddenly changed for the best?

Pick up the pieces, move forward, and seek solutions to your problems. It is a waste of time to blame yourself, people you know, or something else for past mistakes. Learn from your mistakes, find solutions, and apply them toward life.

2. Practice Yogic breathing techniques (pranayama). Many people see Yoga as a physical exercise only. Within some Hatha Yoga classes there is very little discussion of pranayama techniques. If you are in this situation, find a competent Yoga teacher, who emphasizes pranayama during class time.

If you think of Yoga as a physical exercise only, you are missing the point. On top of this, pranayama would still be the most valuable physical exercise because you cannot last long without air. Pranayama brings clarity and sound judgment to your thinking - resulting in a controlled mind.

3. Develop an attitude of contentment (Santosha). Be grateful for all of the good things you have in life. Write a list of all the blessed gifts you have. Look around you and be thankful for the good relationships, your ability to reason, your health, and your position in life. There is always someone in a worse situation. Be thankful for sunshine, fresh air, food, and the sounds of life.

4. Take the time for self-realization. Become aware of your presence in each moment. Learn to observe yourself without judgment. At first, this may seem to be a pointless exercise, but you will notice particular behavior patterns, which lead to success of failure. Once you know yourself, you can correct your course in life.

Reacting instantly on negative thoughts will usually result in a mistake. Therefore, when negative thoughts occur, you might want to find a rational solution or push them aside for the moment. This is much easier said, than done, but it is possible with practice.

Most people will make an excuse to avoid changing their lives. It is easier to go on living life the same way. However, applying these four Yogic steps costs nothing, but the time to practice.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

By Peter Gyaraki

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Written in the ancient language of Sanskrit, the Ayurvedic healing traditions are contained in the oldest and some of the lengthiest medical texts in the world. As a system of natural medicine, Ayurveda's therapeutic techniques and measures include dietary recommendations, massage, herbal therapies, purgatives and sweat baths. These all combine in an effort to achieve and maintain physical, mental, social and spiritual harmony. Zrii can be a big factor in creating better health and well-being.

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By Paul Jerard

Over the past two decades, professional development of Yoga teachers has grown, in parity, with the volume of new students. Let's look at some easy steps any Yoga instructor can take toward taking his or her knowledge and teaching skills to new heights.

Before you make a decision toward developing your skills, you may want to compile a list of areas where you feel you might want to go. Consider your performance reviews, feedback from program coordinators, students, or colleagues, and the input of your mentor, if you have one.

Ultimately, it is your decision to choose which direction of development or education to go in. If you have a wide variety of needs, you have to decide which ones are a priority - based upon a mix of rational thought and intuition.

Assess all of your options before choosing a path toward continuing education. When it comes to education, some of us are like kids in a candy store. We have difficulty making a decision about which course to take or which direction to go in.

Yet, there is a simple way to decide your direction. What are your students' needs? After you become a certified Yoga teacher, your decisions are based upon the needs of your students. If your students are a particular age, have similar health conditions, or there is a predominant ailment among them, this may be your calling.

On the other hand, if you cannot see a particular need, there are many training methods, and many areas of Yoga, where we could use improvement. Some skills are on the fringe of teaching, such as communication, public speaking, and marketing. One teacher may feel these skills are not necessary, while another may see a value in improving areas, where he or she needs help.

Most importantly, choose an option that suits your specific situation. Finances and time should be given consideration. Do you have the means to travel, a budget for continuing education, or the time needed to attend an intensive for Yoga teachers? Are you a self-starter, who can learn from books, DVD's, CD's, and online sources?

This brings to light a variety of choices Yoga instructors have when taking courses to enhance their education and professional growth. While training intensives are an option, so are home study, independent study, online courses, and correspondence courses.

No matter which direction you choose, professional development will be the end result.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

By Anthony Enriquez

Getting your body in good condition or simply just keeping it in great shape has become an emphasis in modern society. There are numerous methods out there that promote physical health and many more being developed. These new forms of exercise aren't usually that new however. They are based on ancient practices from thousand of years ago.

Not many people realize that yoga has many similar movements as ballet. Many people will begin practicing yoga for the flexibility advantages that it offers. Even though there are things that yoga has in common with other exercises, there are numerous other benefits to studying it. Its popularity has increased over the years in western society and is now considered the fashionable way to get into shape. It might seem like a new form of exercise, but it has actually been around for centuries originating from Eastern cultures with spiritual roots.

To the western world, yoga has become just another way to exercise and the spiritual aspects of it have been lost. Even though the techniques and movements are the same, its meaning has changed. Originally, yoga was viewed as a small part of the whole like a branch on a tree, but in western society it is viewed more as the entire tree itself losing many of the deeper rooted aspects.

The discovery of yoga can't be identified to an exact time period, but it is generally accepted to have began around the same time the Indus Valley Civilization which has seals depicting figures in the asana posture around 3000 BC. At about this same time the Vedas, the source of many current yoga postures, were also being written. These gave rise to what is known as Vedic yoga, which focuses on old Indian obsessions with ritual and sacrifice such as the yogic corpse asana.

One of the greatest sacrifices is death which in yoga, is signified by lying as if placed in a coffin. This morbid, yet deeply meaningful position called the corpse pose signifies that according to the Veda's instruction one's death leads to freedom.

The meaning of the word yoga can be translated as "union", the joining of the spiritual and physical worlds. Versus 4:4, 13-14 of the Vedanta Sutras state that material possessions are not attractive to a free soul. The idea of this is to be able to liberate ourselves from material objects that only have meaning in this life.

Even in modern yoga this practice is evident. It is possible to change your awareness through the practice of stillness and the asanas, thus changing our outlook on life. It is possible to begin to feel a part of the whole universe and learn how giving to others is actually helping ourselves since we are actually one, a small part of the whole.

The study of yoga is actually a small part of the whole process, which was commonly known in ancient times. Thousands of years ago the focus on breathing and postures helped improve mind, body and spirit. However, today the concentration is more on the postures and not as much on the breathing. The benefits of the breathing techniques and positions offer great medical as well as physical advantages, such as decreased stress, more energy, flexibility, and strengthened muscles.

There are numerous different styles and applications of this modern day exercise. Learn more about the origins of yoga and how it can benefit you and your life. Find out how easy it is with the proper beginner yoga exercises

By Glen Wood

Holding a yoga pose anywhere from 10 to 60 seconds will cause specific muscles to either flex or stretch. By targeting a group of muscles connected to your area of pain you can promote relaxation of those muscles and joints and ease your suffering.

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tail bone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

Physical, mental, spiritual, and emotional abundance are worthy of note, but the desire for a better life, by acquiring material wealth, is hard to put out of your mind. Let's look at each aspect of abundance from a Hatha Yoga student's point of view.

If your daily life is very hectic and fast-paced, it may be best to incorporate some easy slow-paced restorative yoga classes into your schedule. On other days, it may be best to attend a power yoga class to release stress and feel reinvigorated.

Yoga enhances bloom and accepted abundance in a person, through a administration of concrete contest and physique postures.

Acclimatized and approved conveyance of asanas or postures and breath contest alleged pranayama makes the physique healthy, adaptable and strong. Yogic practices accept a abundant appulse on the action of physique organs, claret circulation, fretfulness and glands. It affects all the systems of the body, authoritative an alone healthy, energetic, sharp, focused and peaceful. Many accepted diseases and concrete ailments can be advised through approved convenience of yogic postures.

Which asanas and techniques would work best in an office, when space is an issue for office Yoga classes? Pranayama is most important, but let's look at solutions for Yoga posturing, and getting better blood circulation in the legs, within a finite amount of space.

Physical abundance could be seen as physical prowess. This is why Hatha Yoga has become so popular outside of India. When a new student becomes proficient in Hatha Yoga, he or she feels better almost immediately; sometimes to the point of ego bolstering and this is not a direction for Yoga teaching to take.

Glen Wood - The Yoga Teacher, dedicated to unlocking the Real Secrets of Back, Shoulder and Neck Pain.

To help you further with your shoulder/back pain you need to sign up for your FREE "Yoga and You" report at http://www.YogaTeachingwithGlen.com

By Carol Haily

When you start with yoga, the amount of different kinds of yoga positions can seem overwhelming. When you are practicing yoga for a longer time, you will notice that the positions flow together in a way that feels right and logical, this flow is sometimes also called vinyasa.

In the beginning you will be busy learning the basic sequences and how the positions feel and should feel. You need to learn what to do and how to breath and when to breath. And gradually you will improve and be able to do the positions properly and watch the effects in your body and mind. This is the time when you are ready for more advanced yoga positions.

It is important to practice and train yourself even at a basic level, you can use both the standing and the seated sequences. You need to get yourself to a point that you do not have to think about how you need to do the positions and what comes next in the sequence. The "exercises" need to be done almost automatic, this way you can focus on the effect's in your body and mind.

We will make a small overview of different kind of sequences that you can use, but for more details we advise you to take yoga classes, and if there are no yoga classes in your neighborhood there are also online yoga classes.

Different kind of sequences

1) Warm-up sequences - these need to include yoga positions for the shoulders, neck and back but should include some for the whole body
2) Basic sequences - these are the ones for the beginner, the new yogi, and when you do get more experienced these are the sequences that you will return to time and time again. These are just the very basic positions both standing and seated, short and simple most of the time ending with some calming exercises.
3) Basic plus sequences - these are a bit more advanced yoga positions for people who are somewhat more experienced, you can use the basic sequences and add challenge and length to the already established flow. The sun salutations can also be added at this point of practicing yoga.
The basic plus sequences invite more challenge. They add more vigorous, complex, and long yoga positions and flows.
4) Advanced sequences - most of them are designed for a special purpose for example to strengthen the back, regulate emotions or enhance concentration.

Yoga positions for a special purpose

The special advanced yoga positions can be used to:
- help regulate emotions
- reduce depression, sadness, and grief
- invigorate the mind and promote concentration and focus
- problems with infertility, sciatica, menopause, heart/lungs/chest, and much more.

The classical sun salutation

This exercise is often referred to as the core of hatha yoga practice, the Sun Salutation is a classic among yogi. It warms the body and gives it energy it is traditionally practiced at sunrise. Lesser known are the half sun salutation and the moon salutation. The moon salutation is often done at the end of a day and is calming peaceful and cooling, there are more stretches is this sequence. But there are many more variations which combine powerful exercises and will vary in intensity.

Yoga, Homeopathy and other old wisdom's is what Carol Haily is looking for. Subjects ranging from dahn yoga to bikram yoga, she addresses it all at here website.

By Sheryl L Polomka

You can do yoga without a yoga mat but let's face it, who wants to? It is so much more comfortable and enjoyable performing yoga on a mat. A yoga mat is the first accessory that most people practising yoga will purchase as it is the basic requirement for yoga. Not only does a mat let you enjoy yoga more it also enables you to perform the positions effectively to give you the optimum results.

By using a mat when practising yoga in your home will help you to keep motivated with your yoga as it makes your sessions more real. It sets the scene so to speak to make your home yoga sessions as real as if you were attending classes.

If you do attend yoga classes then it is also nice to take your own mat along with you rather than using the class mats. Yoga mats allow you to have your specific space to perform your positions and give you some comfort and protection.

There are different types of mats available including meditation mats, sticky mats, universal style mats and deluxe yoga mats.
If you are not using a mat during yoga you may find that your feet may slip and you might slide in some poses. Deluxe mats are textured that are great for preventing you from slipping during yoga poses.

Sticky mats will stick to the floor and will not slide around which makes it much easier for you while doing your poses and not have to worry about pulling your mat back into place.

When you are enjoying your yoga session you don't want to have to worry about sliding or slipping and you don't want to have to worry about your mat slipping or lifting so choose a mat that will solve these problems for you so that you can enjoy the full yoga experience.

Yoga mats come in a variety of colors so I am sure you will find one just right for you!

Visit our yoga website at Yojo Yoga for all your yoga needs including mats, dvd's, books and more.

By Paul Jerard

When teaching Yoga classes, have you ever run into a problem that is not in the books? In such a case, you should consult your Guru, mentor, or a trainer of Yoga teachers, for further advice. Here is an example of such a conversation.

Q: "I have Yoga student who has a bad back. Poses like the Fish and Bridge bother his back. I haven't found anything in the books about not doing them because of a bad back. However, I also don't want him to hurt himself. Should he do a different pose, relax and breathe, during that pose, or work only as far as he can to help build up strength?"

A: This could be a very serious pre-existing neck or spinal injury. This might not be a case where your student can strengthen it, because his pain may originate directly from within the spine or neck. It is important to know if the pain is in the neck, spine, or if it is a sore muscle.

Either way, you should strongly advise him to see a physician as soon as possible. As you know, muscle frequently repairs itself, over time, but the spine is entirely another matter.

In a case such as this, some Yoga instructors will refuse to have a student in the class, until he has his doctor's approval. That may seem harsh, but student safety is a primary concern.

If it is a sore or pulled muscle, it will pass in due time. In the case of mild muscular discomfort, Cobra pose (Bhujangasana), or a version of modified Cobra, might be a good substitute for Fish pose (Matsyasana).

Do not speculate as to the cause of pain with your student. This could possibly be interpreted as giving medical advice, or practicing medicine without a license. There are so many variables when considering the source of pain in the neck and spine, that there is no place for speculation from a Yoga teacher.

Very few Yoga teachers are medical doctors. Therefore, this is a problem for medical professionals to solve. My guess is your student should also avoid plow and shoulder stand. Either way, tell him to avoid anything, which causes pain by substituting a painless posture.

In some cases, particular forward bends and backbends can cause pain. You could try modifications to decrease angles, but for the sake of your student, you may want to avoid some of these postures all together. If that is the case, substitute relaxing postures, which keep his neck and back flat.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.

http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html

By Paul Jerard

Students come to Yoga classes for a variety of reasons, but many are seeking some form of tranquility. Luckily, Yoga has many methods, which reduce stress levels and bring about inner peace. Let's look at some methods you can practice to relax and live in tranquility.

1. Set and schedule a daily Yoga routine. Most people start to give me resistance on this, but anything worth doing requires practice. Everyone has ten minutes per day, which can be spared for Yoga or meditation. Look at your day and make an appointment, with yourself, and without distractions.

If you go to bed late, practice gentle postures (asanas), pranayama, prayers, silent mantras, or meditation. If you find yourself practicing a bit longer, that's fine too. If you are an early riser, it should be easy to spare ten minutes in the morning. Early morning Yoga practice works for many of my students, as well.

One side effect, which you will notice within one week, is productivity. When you are on a schedule, you become much more productive in all areas of life. This is on top of the fact that you will feel tranquility and happiness.

2. Exercise each of the four planes of your existence. Mental, emotional, spiritual, and physical health, are the four aspects, which contribute to your inner peace and happiness.

I. Challenge your mind daily by reading, listening, and learning new skills. You can learn a new language, a new life skill, or anything, which will contribute to your mental growth.

II. Spend time with those who love you and challenge yourself to develop patience. Always work toward tolerance, patience, and inner strength. Humility is not surrender, but it is a choice to be peaceful.

III. Engage in prayer, mantra, japa, or positive affirmations. Religion was designed to end suffering, not to start wars and provoke conflicts. Your choice of which way to worship is yours to make. Never harm others for any reason, especially in the name of your religion.

IV. Make physical exercise a part of every day. Walk, practice asanas, play your favorite sport, and make sure you enjoy what you do.

3. Eat a clean diet. You have probably heard this over, and over, again, but whole, natural, organic, and raw vegetarian foods, will contribute to the length and quality of your life. In Yoga, this is called a Sattvic diet.

Wash your food well, eat moderate portions, try to enjoy the preparation process, do not over cook your food, and eat in a relaxed manner. If you have to eat chocolate, or ice cream, make sure that your portions are moderate and you enjoy every bite. Moderation is a key to longevity.

This is the foundation of Yoga's holistic approach to complete health. It is true that people will not always practice all of these steps each day. Just do your personal best, and you will find tranquility as you journey through life.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/member-offer.html