The Yoga rules

By Paul Jerard

Have you been looking at different options to become certified to teach Yoga? Maybe, some of the prices have caused you to take a step back. One of the first ideas that come to mind is - how long it will take to pay off a six to ten thousand dollar loan. How many hours will you teach before "breaking even?"

The truth about education is that it requires some financing, unless you have ten thousand dollars lying around in an old shoe box. This means that most people borrow the money, and there is some interest to be paid. Over time, the interest could come close to doubling your tuition expenses.

For example, if you borrow ten thousand dollars at a fifteen percent interest rate, your interest cost, for one year, is approximately $1500.00. This is assuming that you can pay ten thousand dollars back in one year. Now, let's look at an inexpensive option for teacher training.

Have you considered a self-paced, online, correspondence, or distance learning course to become a Yoga teacher? The total cost is a fraction of an on-site intensive course. In fact, at much less than one thousand dollars, you may not have to borrow the tuition, or finance your education, for years to come.

You will not have to travel or take time off from work. You will not have to talk to your employer about why you need to take four weeks off for a $10,000 on-site Yoga teacher training intensive.

After all, would your employer really understand about taking time off and planning to become a Yoga instructor, during your vacation time? You know your employer best, so you can draw your own conclusions.

However, when considering an online, correspondence, or distance learning course, you could easily pay any borrowed money back by teaching five to twelve lessons, depending upon the rate you charge and the clientele you train. After you have recovered your educational investment, in a short time, you can decide which direction you want to go in.

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 Robin Brain

Taking for granted that one has already practised purakas and rechakas of ten and twenty seconds respectively, for a month or so, one should, on the first day, introduce holding of breath in the last round, for ten seconds. After completing the puraka, both the nostrils should be closed, the right one with the thumb, and the left one with the last two fingers. The head should be lowered down in the front, and the chin set against the jugular notch below the throat. This technique is known as "jalandhara-bandha." It should beaccom"panied by two other bandhas called respectively "mulabandha". and "uddiyana-bandha". The former involves contraction of the anus, the latter, contraction of the pelvis (lower abdomen). These three bandhas are supposed to have a special significance. After holding the breath for ten seconds after the putaka through the left nostril, the head may be taken to its normal erect position, the muscles of the anus and pelvis are relased, and then rechaka and the next puraka are made through the right nostril. Another kumbhaka is then made, which is followed by rechaka through the left nostril. The number of rounds involving kwnbhakas may be increased by two per week,so that within five to six weeks all the ten rounds would include holding of breath. After practising twenty kumbhakas (of ten seconds duration each) every day for about a month, the duration of each kumbhaka may be slowly increased to fifteen seconds.This would be achieved in about a month and a half, and may be practised regularly for nearly a month. Then the time may be progressively increased to twenty seconds.

Another sitting may be added at this stage. In the beginning the dose of ten rounds (i.e. twenty kumbhakas of twenty seconds each) may be split up into two doing ten kumbhakas in the morning and ten in the evening. The number at both sittings may be increased by one every week, so that after five weeks one will be doing forty klllnbhakas per day, twenty in the morning and twenty in the evening. The maximum dose of kumbhaka that an advanced student of yoga is expected to practise every day, as mentioned in Hathayoga-Pradipika , is eighty kumbhakas per sitting, with four sittings in a day. One should thus practise Pranayama in the morning, evening, and at midday and midnight. The maximum duration of kwnbhaka in each round is traditionally expected to be sixty four matras. The definition of a matra seems to vary in different traditional texts. For example, in the Yogatatvopanishad it is said that a matras is the period required for taking the hand round the knee neither hastily nor slowly, and making a sound by sliding the middle finger downward from the apex of the thumb. This means nearly thirty six matras in one minute. A matra is defined in the Markandeya Purana as the time required for winking of the eyelids, or for uttering a syllable. This may mean about one hundred matras per minute. The Brihadyogi-yajnyavalkya Smriti speaks of a matra as the time required for making a sound thrice by the middle finger and thumb, or for moving the hand once around the knee and the thigh. This is rather vague. Brahma. nanda, the commentator of Hathayoga-Pradipika mentions several meanings of the word "matra".We need not go into the details of these meanings.

It seems reasonable to assume that sixty four matras are equal to nearly forty eight seconds.A kwnbhaka of this duration may be described as of the "highest type". A duration of twent four seconds would make a kumbhaka of the "medium type", while a kwnbhaka lasting only twelve seconds may be called the one of a "low type". It is supposed that a kwnbhaka of the low type causes profuse perspiration of the body, the one of a "medium type," cause tremors in the body, while that of the "highest" type may cause the body to be raised from the ground. The highest type of kwnbhaka must however, be developed with due care and caution: preferably under the guidance of a person .who has himself mastered it. The author of the Hathayoga-Pradipika (II, 15-16) does well to warn the student of yoga against the ill effects of an improper practice or Pranayama. He has rightly compare breath control with the process of taming a lion or an elephant, emphasizing the need for exercising caution and care.

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By Robin Brain

This consists of the kidneys, the ureters, the bladder, the urethra, as well as the skin, and the large intestines. The kidneys (two in number) are situated in the abdominal cavity on the two sides of the body. They contain a network of very minute tubelike structures through which blood is strained, and the unwanted materials like extra amount of water, salts, waste products of digestion and other biochemical processes, are separated from the blood. This forms the urine, which goes down from the kidneys through two tubes called the ureters, to the bladder. The urine is passed out of the body through a duct called urethra.

The skin provides another arrangement for getting rid of excess salts and water in the blood. This is achieved by minute glands called the sweat glands which are situated under the skin. When the blood flows through the sweat glands, they separate some salts and water, along with some other unwanted materials, from the blood. The separated fluid comes to the surface in the form of sweat, and evaporates. This helps to keep the body temperature normal during hot summer days.

The Endocrine System

This system consists of many glands situated at various places in the body. The important ones among them are: the pituitary, the pineal (both in the head), the thyroid, the parathyroids (both in the neck), the thymus (in the thoracic cavity), adrenals, and the sex glands (in the abdominal cavity). A special feature of these glands is that there are no ducts to carry their secretions(called hormones) outside the glands. Hence they are also called the ductless glands. The hormones prouced in the endocrine glands are thrown directly in the blood flowing through them and are thus made available to different organs and tissues of the body. The hormones (e,g. pituitrin, thyroxin, adrenalin, etc.) are very much essential for a proper development of the body, and are found to be intimately concerned with many important functions like metabolism, growth, sexual maturity, emotional set-up, action of the heart and the lungs, and so on. A deficiency as well as an excess of the secretion of hormones may lead to many disorders.

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By Julia Marino

Colin Shelton fully realized the healing power of Pilates a few years after a skiing accident that tore one of the tendons in his knee, resulting in surgery and pain. A dance student and an avid climber, he tried physical therapy, but it didn't help him get back to the level of ability that he needed for his pursuits.

At the advice of his dance instructor, Shelton started practicing Pilates while recovering from surgery and got hooked right away. "In outdoor sports, the ability to remain in control of your body and to react appropriately when things start to go wrong can mean the difference between a couple of bruises and a trip to the ER," says Shelton, now a Pilates instructor at the YMCA in downtown Pittsburgh. "Pilates certainly builds strength and flexibility, but its real payoff is the improved coordination and body-awareness that lets you deal with unexpected situations."

Created in the 1920s by Joseph H. Pilates, The Pilates Method is series of controlled movements focused on improving flexibility and strength, as well as balance and harmony of mind and body. Performed either on an apparatus machine or a mat, Pilates can be practiced by people of all levels of fitness while providing a revitalizing workout, especially on your core abdominal muscles.

"It's great to have people come in and have a problem and then leave better than when they came," Shelton says. "In general I've found Pilates to be a good complement to other training programs, but not a replacement."

Pilates especially helps with muscle imbalances in the lower back, which can develop due to many people's tendency to strain their dominant side of their body during sports such as swimming and rock climbing. Pilates pulls everything back into alignment and focuses on coordinating and balancing your upper and lower body.

Pilates helps the most with full-body activities that require fine motor control.

As for the mental stuff, Shelton says that Pilates or some similar training "should be a requirement for anyone doing intense athletics because it teaches bodily awareness that doesn't always come naturally."

"It's important to think about your body, where you are in space and where you're going ... The more mindful you are of your body, the closer you can push to the edge of your limits, and the less likely you are to get hurt," he says.

Pilates is based on six principles: centering, concentration, control, precision, breathing and flowing movement. For more information, go to www.pilatesmethodalliance.org/whatis.html

From http://www.getoutzine.com

By Robin Brain

It is a shuddhikriya meant for cleansing the eyes and for making the' mind silent in concentration. Sitting with a straight back, the eyes are fixed on an object without winking until tears start rolling down the cheeks. And small object like the flame of an oil lamp, or an image, or picture, or the letter 'AUM', would do. The object should be placed in line with the eyes at a distance of four to six feet. Perhaps the best thing is not to have any particular object at all to look at. One should just stare in front at the wall without moving the eye-balls or the eyelids. Before doing trataka one may go through movements of the eyes without moving the head in which the eye-balls are rolled up and down, sideways, and from corner to corner diagonally, repeating each movement four to six times. First these movements should be made with open eyes and then with the eye-lids closed. This gives exercise to the eye muscles. It should be followed by Trataka. Trataka is said to make the eyes clear, improve sight, and remove eye troubles. It makes the everwandering mind silent.

Basti

It is a shuddhlkriya for c1eansing the colon. Its action is like enema. One cannot do Bastl unless one knows how to practise Nauli. A rubber tube about nine inches in length and with an inner passage as wide as to allow the little finger to enter it, is necessary for doing Basti. Taking about a litre of clean water in a bowl, one sits in Utkatasana, and inserts one end of the cleaned and lubricated tube into the anus, passing about four inches length of the tube inside. Then dipping the other end into the bowl, Nauli is done, which creates vacuum in the abdominal cavity, thereby sucking Some water into the colon. Now the end of the tube is closed with the tip of a finger, and after relaxing the abdominal muscles for a while, Nauli is done again, at the same time removing the finger from the end of the tube. This allows some more water to rush into the colon. The procedure is repeated a third time. Then the tube is removed from the anus and the bowels are evacuated. So Basti is best done in a toilet.

Basti is better than enema in that it allows water to reach upto the ceacum, i.e., the beginning of the large intestine and cleans the colon very effectively.

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By Aazdak Alisimo

Though the Western world has turned the ancient practice of yoga into a form of exercise, these moments are much more. Although trendy today, Yoga has been around for a long, long time.

Quite literally, the word "yoga" means "a bringing together of the parts in order to create a union ..." The term was taken from the Sanskrit language, which most people know, though we seem to have forgotten yoga's religious roots. Many thousands of years ago, high Hindu priests came up with a way to combine certain disciplined and highly spiritual movements. The original goal of yoga was to intertwine both the body and the mind until the two could become one. These priests observed a vegetarian diet, wore very little clothing, and did not care for material possessions. When we speak of yoga today, most of us forget about this brief narrative of yoga, and we seek these spiritual movements solely to get our bodies into shape.

There are many different forms of yoga throughout the east, though westerners have only adopted a few types. Many believe that those ancient Hindu priests were not built as we are today, which allowed them to be incredibly flexible and supple. Modern society has made our bodies stiff and rigid, which is why many people have a hard time with yoga poses. Still, yoga is not out of your reach if you only try and remember the key purpose of these movements.

Keep in mind that yoga was invented to center both the body and the mind ... it was not a form of physical exercise. If you can push past all those little voice in your head that are telling you to perform yoga poses in order to lose weight, you may just find that your true inner self is revealed. When you start to learn yoga, sign up for a class because you truly want to gain inner peace. Once you have this perspective in mind, you will then begin to see why an understanding of the brief history of yoga is so important.

Though we have taken and twisted yoga to suit our modern needs, western yoga is not completely hopeless. There are many yoga teachers that have studied the ancient ways of going through these movements, and many new forms of yoga are especially helpful. Try and open your mind when you attend a yoga class in order to see how the world views these spiritual poses.

This brief history of yoga may have been, well, brief, but it is detrimental that you remember where yoga came from. Make an effort to respect yoga's past in order to carefully calculate your future yoga poses. Remember, balance your body and mind in order to achieve peace ... the rest, will come naturally.

Aazdak Alisimo writes about yoga exercise for YogaExerciseInstructors.com.

By Robin Brain

Bakasana

Baka means the crane. In this asana the hands are placed on the seat with the fingers pointing forward. The distance between the hands should be about a foot and a half. The knees are placed above the elbows and the hips are raised, balancing the weight of the body on the hands. The head is lowered forward and the pose is maintained for a few seconds. This is a pose involving balance which helps to make the arms stronger.

Kukkutasan

Kukkuta is the Sanskrit name for the cock. Sitting in Padmasana, the hands are passed down through the gap between the calf and thigh on each side. Spreading the fingers, the hands are placed on the seat and the body is raised, balancing its weight on the hands. Like Bakasana this pose also helps to increase the strength of the arms.

Uttanakurmasana

Kurma means the tortoise. In Uttanakurmasana the hands are passed down from below the knees as in kukkutasana (after assuming Padmasana). Then keeping the hips on the seat, the knees are raised, and the hands are brought up to encircle the neck. The pose may be maintained for a few seconds. It requires rather slender limbs and supple joints. Otherwise one finds it difficult to do it.

Parvatasana

Parvata in Sanskrit means a mountain. Padmasana is the starting pose in this asana also. Sitting in Padmasana, the hips are raised, balancing, the body on the knees, and the arms are stretched up over the head, the palms touching each other. This is a balancing pose which makes the knee joints supple.

Dolasana

Dolah means a swing. In this asana, after assuming the Padmasana posture the hands are kept on the seat on the two sides of the hips just behind the knees, and the body is raised, balancing it on the hands. The body is swung back and forth, which gives this pose its name. It exercises the arms and the shoulders and also the abdominal muscles.

Utkatasana

Kala means the hips. Ud means upward. This asana gets its name from the fact that in it the hips are raised. Keeping the feet on the seat at a distance of nine inches or more from each other, with the knees standing up, the hips are raised and placed on the heels,raising the heels at the same time so that the weight of the body is balanced on the toes. This is a pose useful for practising the yogic shiddhikriya called Basti.

Padangusthasana

Sitting in Utkatasana, the right foot is placed on the left thigh and the body is balanced on the toes of the left foot. Pada in Sanskrit means the foot. Padangustha means the big toe. Thus this is a pose in which the body is balanced on the big toe. After practising it on the left side the same procedure is repeated on the right side. The hands may be placed on the knees.

Mayurasana

Mayura is the peacock. Sitting with the legs crossed, the hands are placed on the seat about four inches apart, with the fingers pointing backward. The elbows are set against the abdomen near the navel. Tbe legs are stretched back. Bringing the head as much forward as possible, the feet are raised together and the body is balanced in a horizontal position. The pose may be maintained for ten seconds to one minute, depending on practice.

In Mayurasana the abdominal viscera are pressed.There is a squeezing action on them. This helps to remove congestion and promote blood circulation apart from making the pressed muscles stronger. In the texts of Hathayoga Mayurasana is highly praised for its power to brighten up the abdominal fire (jatharagnt) so that one can digest even poison.

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By Robin Brain

Breathing is a very basic phenomenon concerning life. It is intimately concerned with the biochemical process of obtaining energy from digested food materials. Every cell and tissue of an organism's body depends continually for its life activity on the energy derived from oxidation of the digested food materials, and as this process cannot go on without a continued supply of oxygen to the cells and tissues, almost all forms of life seem to depend very largely on the process of breathing. For the sake of description, this process may be conveniently divided into two parts, one connected with the external environment, the other with the internal environment. Taking oxygen from the external environment into the body constitutes the first part of breathing, while making the oxygen available to every cell and tissue, is a function of what may be called internal breathing. In human beings, as we have noted earlier, the first part is played by the respiratory system, and the second by the circulatory system.

We do not know if our ancient masters of yoga were aware of the fact that the air we breathe in is a mixture mainly of three gases, namely, nitrogen, oxygen and carbon dioxide. They knew it fully well however, that life activity depends fundamentally upon the vital air which they called "Prana".They distinguished ten different forms of this vital air. These were supposed to be responsible for performing different functions in the body. Five of these ten vayus were supposed to be more important. They are: Prana, Apana, Vyana, Udana and Samana. As declared by the great Shankaracharya "one and the same prana becomes known as the five vayus due to diversity of functions."

The location and functions of the ten vayus are found described in many yoga texts, (e.g. Trishikhi-brahmanopanishad, mantra ; Yoga Yajnyavalkya ; Chhandogya Upanishad,; Amritanado-panishad and so on). We do not have space here to go into the details of these. We should note one fact, however, namely, that the word prana was in use in the Sanskrit language since very ancient times, and has been referred to at several places in the Vedic literature. It is said in the Atharvaveda that the activities in the body are based on prana and apana. The same text at another place has compared the relation of prana with the world of living beings to that of a father with his son,declaring that "prana is the fundamental basis of whatever is, was, and will be". The word "Pranayama", however seems to be of a later origin.

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By Paul Jerard

In some geographic areas, such as southern California, there is an abundance of Yoga classes for children. While in some other areas, there is no choice at all. In New England, you would be lucky to find one Yoga class for children, within any town, if you travel outside of Boston or Providence.

Of course, cities have many choices, but educating the public about children's health is an uphill struggle. The average Yoga studio owner will try his or her best to make, at least, one class available for children or families.

Generally speaking, neighborhoods with people, who are pro-active about health, will encourage specialized activities for children. If martial arts, dance, Yoga, and gymnastics schools, are struggling to find pro-active families, within a geographic area, there is little hope for children's health.

At a time, when physical education is experiencing serious cut backs in public schools, children need healthy activities. Good health is a habit that needs to be developed at a young age. There are league sports available, but children are not all the same. There have always been children who shy away from league sports.

In contrast, Yoga is a complete non-competitive activity for holistic health. If there are no available classes in your area, you can always contact a local Yoga teacher or studio. Sometimes, all it takes is an interested group to start a new class. Many programs, for children, start with five or six dedicated students, and then flourish as the news of the benefits become available.

Consider this: Yoga classes for children have to grow at the "grass roots" level. Do not expect the government to take action on behalf of children's health. The track record of inaction speaks for itself. However, good health habits must be encouraged now, if our children are to live healthy lives.

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 Robin Brain

This may be said to start from the nose, and is composed of the larynx, the wind pipe (trachea), its two branches (called "bronchi"), and the lungs. It is concerned with the vital function of making available the much needed oxygen to the body. It would be well to understand here why we need oxygen so badly for remaining alive. Our life activity is ever based on biochemical processes which cannot go on without a continuous supply of energy. This energy is received from the food we eat, especially the carbohydrates, fats, and proteins. The end roducts of these constituents are supplied to each tissue by the blood. The energy stored in these products can be released for the purpose of life activity of any tissue, only through the process of oxidation. This is a process in which oxygen combines with the substance containing energy, and releases energy along with water vapour and carbon dioxide. This process has to go on continually in every living tissue of the body, and it is, therefore that we can not live without oxygen for more than a few minutes. The carbon dioxide produced in the process of oxidation is a poisonous gas, and must be removed from the body as quickly as possible. It is collected, as we have noted earlier, in the blood flowing in the capillaries. We shall now see how it is eliminated from the body through the respiratory system.

Air from the atmosphere enters our body through the nose, and goes to the larynx or the sound box, and then to the wind pipe. The wind pipe further divides into two branches, one of which goes to the left lung, and the other to the right lung. They give rise to further branches and sub-branches in the lungs. At the ends of the minute sub-branches are borne the air sacks or cells (alveoli) which are surrounded by capillaries, through which the blood flows from the heart to the lungs, and back again to the heart. The walls of the air sacks are very thin. They allow gases to pass through in both directions. The oxygen from the air sacks is absorbed in the blood in the capi11aries, and the carbon dioxide and water vapour from the capillaries enters the air sacks. This gaseous exchange is a very important phenomenon concerning the respiratory system.

The lungs are made of elastic tissues which expand and contract during respiration. They are contained in what is called the "thoracic cavity" which is proญtected on all sides by the ribs. The base of this cavity is made by a dome shaped band of a muscle cal1ed the "diaphragm", which plays an important role in the mechanism of respiration. The cavity below the diaphragm is called the "abdominal cavity". The cavity accommodates organs like the stomach, duodenum, liver, pancreas, kidneys, and intestines.

The act of respiration is composed of three parts, namely, inhalation, exhalation and pause. During inhalation the thoracic cavity increases in volume due to an elevation and extension of the ribs, along with a descent of the diaphragm downward. The lungs expand due to this, and air rushes in through the nose to fill the vacuum created thereby. The lungs then contract automatically after a while, due to their elastic recoil, expelling some amount of air during exhalation. This is foHowed by a state of pause, and then another round of inhalation and exhalation takes place. Car-bon dioxide and water vapour are got rid of through exhalation.

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By Ntathu Allen

Are you a busy executive? Do you spend a lot of time at work in meetings, reading reports, writing documents, and inputting data into your computer? Do you ever feel under so much pressure to complete projects, that you end up feeling overwhelmed, stressed out and exhausted? Maybe your shoulders ache, your neck feels sore, your mind cluttered and confused.

During these moments, it can be difficult to think clearly. You lack creativity; you may even feel demoralised and doubt your ability to complete your project in time.

The following five easy to follow yoga exercises, which you can do in a chair at your desk, are guaranteed to help release tension and fatigue from your body and quieten your mind.

Before you begin these simple stretches, sit comfortably on your chair. Feet flat on the floor, arms hanging loosely at your side. Smile and relax your shoulders. Lengthen your spine, and breathe slowly and deeply.

One. Raise both arms above your head. Place your left hand on your right wrist. Gently stretch to the right. Keep your body strong and straight. Breathe into the stretch. Switch sides and repeat.

Two. Still sitting, cross your left leg over your right knee. Place your right hand on the crossed knee. Gently turn your body to the left and look behind you. Allow your shoulders to be relaxed as you relax and breathe into the pose. Inhale. Release your arms and legs; return to centre. Exhale. Switch legs and slowly twist to the other side.

Three. Rest your hands on your thighs. Exhale. Slowly fold forward from your hips Allow your hands to drop towards the floor and hang loosely. When you have stretched as far forward as you comfortably can, gently lower your head towards the floor and allow your back to round. Hold this position for 4- 7 deep breaths. Inhale as you lift your head a little and slowly come back up.

Four. Place your palms on your thighs, fingers pointing forward, elbows bent. Arch your back, expand your chest, extend your neck, and allow your head to tip back slightly. Look up at the ceiling. Slowly come back to the upright position.

Five. Rest your palms on your thighs. Close your eyes, relax your face, relax your shoulders. Breathe slowly in for a count of four. Exhale slowly for a count of four. Repeat this breathing practice 4-7 times and then return to normal breathing. Have a Go! Practice these simple stretches and see how great you feel. You will feel mentally calmer, more alert and, physically better.

Ntathu Allen, Yoga Teacher, teaches professionals simple yoga stretches and meditation to manage stress at work , improve creativity and strengthen relationships at work and at home. Contact Ntathu for your free monthly Yoga and Polarity Enewsletter - Healing for the Soul.

Email: ntathu@yogainspires.co.uk

http://www.yogainspires.co.uk

phone: 07973 777 882

By Robin Brain

The organs constituting this system are: the mouth, the pharynx, the gullet (foodpipe), the stomach, the duodenum, and the small and large intestines. From the point of view of the science of diet, the food we eat should contain five constituents, namely, carbohydrates, proteins, fats, mineral salts, and vitamins. The first three constituents in this list are supposed to yield energy that is required for the life activity of an individual. One gram of carbohydrate or protein gives 4.1 calories of energy, while one gram of fat is found to give 9.2 caloriesof energy. We get large amount of carbohydrates from cereals, potatoes, sugar, etc. The proteins, in addition to supplying energy, perform another important function, that of building the muscles of the body. They are of two types, namely, plant proteins, which are contained in large quantities in pulses, and dried nuts, and animal proteins, which may be received from animal sources, like eggs, meat, fish, poultry, milk, and so on. The animal proteins are more valuable, and hence vegetarians must include sufficient quantity of milk in their diet, so as to fulfil the requirements of animal proteins. The fats can also be had from two sources, namely, plants and animals. Both these are found to have equal energy value. But the animal fats, which are contained in butter, meat, egg, fish and poultry, are more valuable in as much as they are rich in vitamins A and D.

Many minerals, like Calcium, Magnesium, Phosphorus, Sodium, Iodine, Sulphur, etc., are found in the human body. They play an important role in controlling the biochemical activity going on in the body.Calcium and Phosphorous are largely required for the proper development of bones and teeth. Many disorders are caused due to deficiencies of various minerals, and hence, it is necessary to have them in sufficient amounts in one's diet.

The vitamins, although needed in very minute amounts, are often found to be lacking in diets. They are obtained from fruits, vegetables, milk, etc., and are very intimately concerned with the maintenance of health and vigour of the body. Along with these nutrients, water is also needed in large amounts, because nearly 65% of the weight of our body is made by water. The body fluids, like saliva, the blood, the digestive juices, and endocrine secretions contain large amounts of water. Water helps in maintaining the body temperature within the normal range.

The mouth is the receiving organ for food. The food is cut into pieces with the teeth, and is ground into finer forms, and is moistened with saliva, so that it can be easily passed down the throat. The pharynx is a part next to the mouth, where seven paths come and meet: two from the nose, one from the mouth, two from the ears, one going down to the lungs, and one to the stomach. The food masticated and moistened in the mouth passes through the pharynx, down this last path, made by the gullet or oesophagus, which leads ultimately to the stomach. The food remains in the stomach for about two hours, and gets mixed with the Hydrochloric Acid and digestive juices secreted by the stomach wall. It then passes to the duodenum which has the shape of an inverted horse-shoe. Three digestive juices get mixed with it here, namely, the pancreatic juice (secreted by the glands called pancreas), the bile (produced in the liver), and the juice of the duodenum itself. As a result of the action of various digestive juices, the constituents of food, especially the fats, proteins and carbohydrates are broken down to simpler substances which can be assimilated in the body. The small intestines which are over twenty feet long, are responsible for absorption of the digested constituents of food. The remaining part goes to the large intestines (nearly five feet long), and is ultimately eliminated through the anus after absorbing water from it in the large intestines. The assimilated constituents of food are largely stored in the liver, and are supplied to the tissues, muscles, and all the parts of the body, through the agency of blood.

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By Robin Brain

Yama and niyama may be respectively called the negative and positive aspects of behaviour. Traditionally, ten yamas and ten niyamas are found mentioned in texts such as Trishikhibrahmanopanishad (Mantra part), Darshanopanishad, and Yoga Yajnyavalkya. In other authoritative texts like the' Yoga Sutra, VishnuPurana only five yamas and five niyamas have been mentioned. On the whole, the yamas may be said to have greater importance. As explained in the Manusmriti "one must always follow the yamas without any exception; one gets ruined if he follows the niyamas alone, ignoring the yamas."

1) Ahimsa (Non-violence): This is the foremost among the yamas. It implies an absence of the attitude to harm others in any manner. This has been very highly spoken of in Jainism as well as in ChristianIty.But it is very difficult to bring this yama into practice in day life. A judge, for example, who is the custodian of law and order, or a warrior on the battle-field,or butcher, cannot go to the extreme of not causing any one. More importance should here be given not to the fact of killing or harming others, but to the attitude involved in the act. Thus the executioner whose lot it is to hang those who are sentenced to death,is never charged with murder of anyone, although his actual act involving killing of a human being may not different from the act of a murderer. But if he hangs anyone without the proper orders of a competent authority, his act may be treated as murder. Thus, whether an act involves killing, does not have much importance. The attitude involved is, in fact, what is most important. The definition of ahimsa in yoga is more rigorous than the ordinary sense of the term. It means excluding from one's behaviour not only such acts as would involve killing or physically offend others, but also the acts of offending others through speech or even thinking ill about anyone. A yogi exhibits ahimsa by his very nature. He does not have to think every time that he has to refrain from himsa, because it is harmful.

2) Satya (Truthfulness): This means being truthful in thought, speech and action. One can be extremely truthful in this way, only when one has overcome greed and ambition. But most of us are greedy ,end ambitious, and hence we often deceive others whenever our interests are served by deceit. Honesty and simplicity are two qualities that are a "must"for one who aspires for making any progress on the path of yoga. Honesty is not only necessary for a student of yoga. but it is something most essential for every individual in society. The student of yoga comes to look upon the whole world as a single family, and his dealings with every human being are therefore full of love and honesty.

3) Asteya (Non-theft): "Steya"in Sanskrit means enjoying or keeping with oneself what rightly belongs to others, i.e. stealing, or theft. A student of yoga, who is a man of vairagya, is never expected to steal anything from anywhere, because he has a fecling of love for all. How can such an individual ever think of robbing others of their belongings, or gathering wealth or objects of enjoyment? One thinks of robbing others, or exploiting them, only when there is no love, and there is some selfish motive. Vairagya, which puts an end to all selfish activities, greed and ambition, causes an individual to renounce the very idea of enjoying at the cost of others, and such a man retires spontaneously from all activities which may deprive others, knowingly or unknowingly, of the fulfilment of their needs. The needs of a yogi are indeed very few, and he does not have to exploit others in the slightest manner in order to make his own life possible.

4) Aparigraha (Non-gathering): This means not going after accumulation of wealth and objects of enjoyment. We usually long for increasing our belong ings infinitely, because we are greedy. An aspirant of yoga has, however, to turn his mind away from greed,and be concerned only with the fulfilment of his primary needs. Accumulati6n of wealth causes distraction-it keeps one's mind tied down to the enjoyments that are imagined to go with amassing wealth. It causes a lot of strain to gather wealth, and it causes strain too to keep it safe. And all this is nothing but distraction for a student of yoga who is truly a man of vairagya, which in the true sense of the term, involves renunciation not only of unnecessary belongings, but of the very idea of desire and attainment in any form.

Read more on Yoga classes. Check out for home remedies and pilates workouts.

By Darrell Dymond

Yoga is a well known discipline for body, mind and spirit. With its ever increasing popularity worldwide, it has rapidly adapted to people's needs and has become more comfortable to practice in the home or in the classroom. Because of these factors and the fact that it has become much higher profile, it has now led to the appearance of a wide variety of yoga equipment being used for classes or for practicing at home.

Essentially, this means that before starting any type of yoga class, you should undertake a little bit of research to ensure that you find out which type of yoga will be right for your needs. Once you have decided this, you can then buy the correct yoga equipment, either online or directly from the yoga school that you attend. More information about what you need can be found over the internet as well as in books or at the various yoga studios.

A Bit about Yoga

Yoga consists of a combination of physical exercises or body positions, which are also known as "asana" and these are used together with various breathing techniques. This will usually take place under the supervision of a qualified instructor.

Most probably your instructor will advise you about what you need, in terms of the necessary yoga equipment. Clothing will be the first thing to consider. It should always be comfortable and allow for yoga poses where for instance you need to keep your head down, or in any other posture where you may slip due to using inappropriate clothes. Shoes are not required as yoga is usually done barefoot. This is great news for those used to sitting or standing for long periods of time, which can cause feet to swell. Consequently, without the need for shoes, it can make things much more comfortable for them.

As part of the exercises are done sitting down, in yoga studios, mats are used. These are called sticky mats which also help to define the personal space of each student, but more importantly, create traction for both the hands and feet.

Optional Equipment

Other yoga equipment consists of blankets, yoga blocks, yoga balls and straps. Blankets can be used in certain positions to elevate a part of the body or to achieve a particular position if students cannot do this by themselves. They may also be used purely to make the position more comfortable and to allow students to maintain it for a longer period of time. Yoga blocks are used to align the body properly, for example where the students hand can't touch the floor. Straps are especially designed for maintaining a pose or to stretch muscles more effectively. They are used in poses where you are unable to reach or hold a position for more then a few seconds.

Other Things to Consider

In addition to the yoga equipment necessary in class, you can also find other helpful tools such as information material, namely videos, DVDs and books etc that you can use at home, or can study when you have some spare time. All of these things will help you to maintain a broader outlook and progress more quickly in your Yoga.

If you are Really Keen

For those of you willing to continue your exercise outside of the class, you can buy yoga kits. A yoga kit consists of all the necessary elements, e.g. mat, blocks, balls, books and videos to help you progress much faster. Alternatively, there is Yoga equipment available to help create a warm, ambient atmosphere while you practice your yoga. In these kits you will typically find tapes with relaxing background music, aromatherapy tools, candles, bowls and essences etc. Further to this, you can even buy charm jewelries or yoga greeting cards.

Finally

The discipline of Yoga has always been popular, but now it has become a real growth industry and has attracted masses of attention worldwide. Because of this, you need to do your research carefully to ensure that you achieve the goal you have set yourself. All this said and done, with time you can truly benefit from this wonderful ancient discipline. It is well worth the effort you will put in. Good Luck.

Written by Darrell Dymond, who covers various aspects of self improvement such as weight loss, allergies, good health and even making money. If you found this article useful and would like to know more about what yoga equipment you need then visit:

http://www.commonhealing.com

By Paul Jerard

Pranayama, or yoga breathing, focuses on specific breathing exercises that invoke relaxation and enhance optimum recovery. Yoga instruction often employs guided relaxation, meditation, breath awareness, visualization techniques, and guided breathing exercises.

Students are guided to find a peaceful place, where they release their anxiety and pain. Pranayama techniques also have an extremely beneficial impact on the nervous system. Focused breathing brings calm to the mind and body, allowing for healing. Stress is the number one enemy to effective healing.

As with many ailments, yoga students, recovering from cancer, often suffer from decreased range of movement. Along with increasing muscle strength, yoga postures improve range of movement and flexibility. Posture is also improved, allowing proper body alignment and balance. With freer movement and mobility, cancer survivors will begin to grow lighter in spirit and feel more independent.

Yoga for cancer recovery should focus on providing the most benefit possible. This means patients should not push past the point of pain. The important thing for anyone to remember, who has been through a serious medical procedure, is to begin slowly. Perform the yoga poses in a way that is comfortably challenging. There will be some discomfort on the road to recovery. Steadily press forward, and find the internal limits, but avoid approaching the pain threshold.

Yoga instructors need to remember that yoga therapy requires adapting yoga practice to individual needs. Each student's case will be different. Each class period will be different. Teachers must also learn to be healers and "go the extra mile" for any student recovering from cancer.

Those recovering from cancer, who choose yoga practice to assist their healing, will benefit greatly across the board. In addition to regular yoga practice, pay close attention to diet and nutrition. Yoga nutrition focuses on natural, whole foods that support the body's functions. Support your body in every possible way to make a complete recovery when healing from cancer.

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 James Hunaban

The Yoga system of wellness is a culture that's been used by the yogis in India for 1000s of years. It has roots hidden deep in the past, but its message is addressed no less surely to the people nowadays, living in the ungratified atmosphere of the contemporary world. Yoga lays emphasis on physical and mental balance and brings about a calmness of spirit that's most advantageous to the entire nervous system. It educates the pupil in the fundamental principles of wellness, and produces a genuine placidity of nature that allows for large intensity of activity of both mind and body, when such activity is needed.

The question is whether the Western world requires Yoga and is prepared to attach to it the significance the East attaches. The Westerner must acknowledge that the contemporary world is one of unrest and nervous tension. Does he get along satisfactorily or does he merely 'muddle through'? Lifetime expectancy has certainly risen in the last 100 years, but this hasn't been due to an inherent growth of resistance to disease, merely rather to the growth in medical knowledge. One million weeks of working people's time are lost annually because of nervous disorders alone.

The call for Yoga therapy, which deals so thoroughly with nerves and their consequences, is therefore considered to be very real, for ill-nourished and uncontrolled nerves sap the energy of a country, and impact its physical condition and its intellectual mindset. Yoga isn't preached to teach the Western metropolis inhabitant the Indian rope-trick or any additional abnormal practice (and among these fake ideas must be included the employment of Yoga to bring about indefinite prolongation of lifespan), but to build up his own latent abilities, physical, mental, and spiritual, to their fullest possible extent.

The lifespan of the ordinary individual, and by that I mean the majority, is a biological span that he inherits from his parents and grandparents, but numerous people, by paying insufficient attention to the basic principles of living, literally fail to get the most out of life, and expire before the closing of their genetic life span. Yoga, will demonstrate how the longest lifespan can be achieved.

Yoga builds staying power, not strength, and asks for temperance in eating, drinking of alcoholic beverages, and particularly in smoking, and most importantly calls for a happily balanced state of mind. Statistics reveal that long-lasting folks are those of contented mind, because the mind doesn't grow old with the physical structure if the correct precautions are adopted and if the blood supply to the brain is maintained.

This is common knowledge to all doctors, and the Yoga system of rules allows for this and has exercises for keeping the brain provided with blood. There's nothing strange or unnatural in this. In the dim and distant past, when the progenitor of man trotted about employing his hands as supports, very much like apes do, his head was lower than his heart, and gravitational force sent the blood speeding to the brain with comfortable ease, and kept it fit and responsive during the process of evolution. Walking upright, as we do now, gravity doesn't transport this blood to the brain, and the heart pumps up a reduced amount through the carotid arteries.

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By Aazdak Alisimo

Mention yoga and many people assume it is a uniform practice. In truth, there many different forms of yoga that can be practiced and each has a different approach.

What are the many different forms of yoga? To grasp them, you will first have to understand that some forms of yoga are more popular than others. For the sake of this article, we will be discussing the most popular forms of yoga, so that you may find these types at a local fitness club in your area. Those yoga classes that you are likely to come across include: Hatha, Vinyasa, Ashtanga, Iyengar, and Bikram.

Let's start with the one that is gaining a lot of attention lately: Bikram. Bikram yoga is also known as "hot yoga," and since its inception people have been yearning to learn these exercises. This movement was first begun by Bikram Choudhury many years ago with the intent that it would become an intense form of yoga. Bikram is done in an extremely hot room (usually 95 to 100 degrees), which helps to loosen tight muscles. In addition, the high heat will cause a person to sweat profusely (sweating cleanses the body). Usually, this class will contain around 10 poses, though some contain all 26 poses. Another popular form of yoga is Hatha, and you are sure to find this one near you as well.

Hatha is really quite a generalized term. Hatha encompasses many different forms of yoga, though a Hatha course will usually move at a slow pace. In many ways, Hatha is the best introductory yoga course. Also, you will find that Vinyasa is another form of yoga that beginners will enjoy due to the breath-synchronized movements and slow poses. In great contract to Hatha and Vinyasa is Iyengar ... though this type of yoga is closer to its true roots. What are the different types of yoga poses involved in Iyengar?

Iyengar is really based upon bodily alignment. Those that practice this form of yoga do so in order to hold various poses for long periods of time. There are also many props that will be used in an Iyengar course (blankets, blocks, straps), and these courses are highly addictive. As you can see, there are many sorts of yoga that you can easily take part in.

What are the different types of yoga not mentioned here? Well, there are many. The fact is that yoga is an ancient practice with many different schools and teachings. Although your local health club may offer a few of the aforementioned courses, it is better to find a true yoga center near you. Find the type that works for you (using the above information as a guide), and begin your healthy yoga filled life today.

Aazdak Alisimo writes about yoga equipment for YogaEquipmentSupplies.com

By Aazdak Alisimo

Have you heard about Hot Yoga? It seems as though people everywhere are frantically signing up for this type of yoga ... otherwise known as Bikram Yoga.

Somewhere along the line, Bikram Yoga morphed into the term "Hot Yoga." This is partly due to the fact that the inventor of this type of yoga, Bikram Choudhury, forbids anyone other than his pupils to use the aforementioned term. Therefore, those teachers that have not attended Choudhury's school in India may not use this term at all, so these people have come up with the term "Hot Yoga" instead. No matter what you call it, the principles of this sort of yoga are still the same.

Choudhury invented a series of poses that were to be practiced within the confines of a very hot room. Most people that find themselves immersed in one of these classes will become easily exhausted due to the 85 to 100 degree rooms that they will be enclosed in. Why does this type of yoga require such high temperatures? The concept behind this practice is that the body will become entirely cleansed at such high temperatures, leaving nothing behind but the spirit. Also, it is nearly impossible to concentrate on anything other than the poses when submersed in such a steamy room.

Should you decide to try out Bikram Yoga, make sure that you bring your own mat, towel, and plenty of water. Many people that do not come prepared for this course often find that they become light headed rather quickly. Remember to drink profusely while you are going through each pose, and stop if you become exhausted. Also, almost everyone should consult their doctor before attempting to begin this type of yoga.

It should be stated that there is a fundamental difference between those studios that teach Hot Yoga, and those studios that follow Choudhury's method. If you want to follow Choudhury's original poses and instructions, make sure to find a school that has been certified by him. Still, Hot Yoga will allow you to experience the basic poses involved with this practice, and it is still entirely beneficial.

Now that you know why some people call it Bikram Yoga and some people call it Hot Yoga, you can decide for yourself which path to take. Either way, you will find that this sort of yoga is soothing and cleansing, though it may not be for everyone.

Aazdak Alisimo writes about yoga for YogaExerciseInstructors.com where you can find yoga instructors near you and across the nation.

By Kenneth Koh

Deciding that you want to start doing yoga is the first step. It is often a stopping block here. Don't be intimidated! Below outlines some of the steps you will need to take to kickstart and start enjoying the pleasures and benefits of yoga.

1. Pick a Yoga Type

A little reading and research will be needed on your part. There are many different types of yoga classes available, and if you pick one that does not suit your personality and state of physical fitness, you may be turned off.

Take a few minutes to review the various yoga styles. Most beginners, a Hatha or Vinyasa class will be most suitable. These are basic styles and you can always try something challenging and fancy later.

2. Find a Class

These resources will help you find a yoga class in your precinct. You can also read through local alternative newspapers or wellness magazines for listings or do a search online for "yoga" and "your town."

Select a studio that is close to your home, work or vicinity. This is highly encouraged as you will need to take a shorter time getting to class and is easier. It is highly recommended to start with a basic level class. Many gyms also have yoga classes with excellent teachers. This is normally a good place to start if you already belong to a gym.

3. Find a retreat

Yoga retreat is another alternative place which provides relaxation for you in a community where you can practice focused learning and also practice it in a social setting. All that you really need is to have many people with a passion for yoga and thus a yoga retreat may last for short or long durations depending on how much commitment people have to its practice.

There are plenty of chances to mix around with other similarly inclined people and thus meet and interact with other people of diverse backgrounds. You never know when you can develop a lifelong friendship or relationship by going to a yoga retreat.

The yoga retreat is led by a guru or experienced yoga instructor who will offer special guidance to those who are just starting out in yoga, and who need to be properly introduced to its nuances. Additionally, a yoga retreat will normally provide food and accommodation in which the whole experience is very comprehensive. It pays special and close attention to each attendee and their diet as that will be one that encourages a better and healthier lifestyle, and the staff will definitely dedicate them to providing proper service in an idyllic locale.

The main objective of a yoga retreat is to promote relaxation as well as get the mind and body in perfect balance; so, be prepared to do leave out the radio and television and even phones in your room. It will afford you a welcome opportunity to relax and get away from the crazy city life and embrace instead the serenity of peaceful locations.

4. What to Bring

You will not need to bring much except yourself and some comfortable, breathable clothing on your first day. Know the basic yoga equipment you will encounter. Most studios have basic yoga equipments and these can be usually rented.

5. What to Expect

In a yoga class, the students put their mats facing the front of the room (often identifiable by a small altar or by the teacher's mat) in a loose grid. It is recommended not to line up your mat exactly with the one next to it as you and your neighbor will need some space in certain poses. The students often sit in a cross-legged position waiting for class to begin or do some gentle stretching.

The teacher may begin the class by leading the class in chanting om three times. Depending on the teacher, there may be a breathing exercise or short meditation when the class commences.

It is followed by warm-up poses, then more vigorous poses, then stretches and final relaxation. At any time, return to Child's Pose if you need some rest.

Sometimes, the instructor will go around to each student during final relaxation and give them a little massage. Most teachers conclude class with another round of oms.

Give yourself a pat on your back as you just took your first yoga class! Note that you may experience soreness after your first yoga class.

6. Don't Have Any Access to Yoga Classes?

While there are many great yoga books and videos available, there is no replacement from learning directly from a good teacher in a yoga class. That is if you still unable to find a yoga class, I recommend starting with any beginner's video, as this will provide you with more visuals to follow than a book.

7. Dos and Don'ts

The Don'ts

DON'T eat a heavy meal right before class. Try to eat light a few hours before class commences.

DON'T drink water during class, but have it before and after.

DON'T wear shoes or socks during class.

The Dos

DO let the teacher know that it's your first class (you might not be the only one).

DO not hesitate to seek for instructor's help if you need it.

DO look around and follow what other students are doing, particularly if the teacher does not demonstrate every pose. However, take note that you may be looking at more advanced students so do not compare yourself to them.

DO familiarize yourself with some beginners' yoga poses before you begin your first class.

DO read through Yoga Etiquette so you feel very comfortable entering an unfamiliar situation.

DO return in a few days for your next class!

By Daljit Kaur

Yoga teaches us how to maintain harmony between various forces acting on our body. In case, we are not taking care of our body, yoga shows us the way to restore our health by taking control of our mind and body. It is in our hands to take charge of our body. There are certain yoga basics which should be followed while practicing yoga.

Regular practice. Do yoga regularly, even if you do couple of yoga asanas or pranayama in a day. Therefore, you should decide how much time to devote daily for yoga and then follow it strictly. Beginners should not make very ambitious plans as yoga requires patience. Set realistic targets and achieve them, it provides motivation for continuing yoga practice. For beginners, 30 minutes to one hour of yoga practice is adequate. Do not expect miracles overnight. Do not strain yourself while doing asanas. Your progress in yoga will depend on your age and health at the time of starting yoga. One month of yoga practice can show positive results for most of the beginners. Practice yoga in a neat and well ventilated room by putting a yoga mat on the floor. If weather is comfortable, practicing yoga in a lawn early in the morning can be a wonderful experience.

Time for yoga practice. It is recommended to have a fixed time each day for yoga practice. One to two hours before sunrise is the ideal time for yoga practice as oxygen content is high and there are no distractions. As per your convenience, yoga can be practiced in evening also provided you are not too much tired. Do not eat anything three hours before doing yoga.

Ensure proper diet. Make sure your diet comprises of plenty of nuts, fruits, salads and leafy vegetables. Chew your food properly. Do not be in a hurry when eating food. Avoid tea or coffee, if possible. Limit yourself to maximum two cups of either tea or coffee per day. Reduce your sugar intake, avoid junk foods and untimely snacks. Strictly avoid tobacco as it will nullify the benefits of pranayama. Try to avoid alcohol. It is required to make gradual changes to your diet and make it a way of life.

Avoid constipation. Constipation is one of the ailments which can prevent you from enjoying full benefits of yoga. Drink enough water and include sufficient fiber in your food to avoid constipation. Your bowels should be clear in the morning before yoga practice.

Mental frame of mind for yoga. Try to keep your mind cool and calm at all times. Yoga practice is not complete if mind keeps wandering. For most of the asanas concentrate on the body part being affected by that asana or on your breathing. A peaceful mind is essential for gaining perfect health, strength and vitality.

Essentially yoga practice involves the following aspects:

• Restraining of senses.
• Following a simple diet.
• Controlling the mind.
• Proper breathing and relaxation.
• Regular exercise.
• Regular meditation.
• Continuous introspection to identify your weaknesses for self improvement.

Do not forget to take a long rest lying in shava asana for 5 to 10 minutes after your yoga practice.

Daljit Kaur is a yoga enthusiast, and editor of http://www.yoga-for-beginners-a-practical-guide.com a portal dedicated to provide valuable information on yoga to beginners. For more information on yoga, visit http://www.yoga-for-beginners-a-practical-guide.com

Subscribe to her e-zine for free at http://www.yoga-for-beginners-a-practical-guide.com/yoga-for-health.html for more information.

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