Yoga For Beginners, Types Of Yoga Asana For Beginners

Today many types of Yoga are in market. Yoga aspirants often get confused with so many different types of Yoga and there names. They don’t know which form of Yoga is suitable for them as only introductory information is available online [...]]]> Yoga for Immune System

Yoga For Beginners, Types Of Yoga Asana For Beginners

Today many types of Yoga are in market. Yoga aspirants often get confused with so many different types of Yoga and there names. They don’t know which form of Yoga is suitable for them as only introductory information is available online which doesn’t give much details on a particular form of Yoga.

Yoga for a beginner is best practiced under the supervision of an experienced teacher. It is important to maintain proper body alignment. A good teacher will make corrections so you don’t injure yourself and can also offer modifications if you have any physical restrictions. A teacher can also help you go a little deeper into a pose so you get the most from your practice.

There are various styles and different approaches to yoga. In essence, postures (known as asanas) breathing exercises, relaxation and in some cases meditation and chanting form the basis of all yoga styles.

Starting yoga may be confusing to you at first with all the different positions that is taught. When you start yoga class the instructor can go over the different names with you to help you learn the beginner yoga poses. Yoga is a great way to stretch your muscles safely and it is useful to everyone, even women who are pregnant. If you have had a sports injury or work injury yoga may be a great form of exercise to get you back on track and help you heal faster.

Yoga certainly does help improve strength and flexibility, but there are other benefits as well. It can help ease tension in the body, improve joint mobility, ease back pain by strengthening the spine, improve posture, boost glands in the endocrine system, improve digestion, improve circulation, boost the bodies immune system, increase stamina and much more.

Gradually in beginner’s classes you learn asana that could be performed easily. For example you are made to practice Savashana and Padmasana that are easier to follow. After first few classes you might be directed to do yoga postures of crouching and stooping.

Standing asanas are of great help in strengthening legs and lower muscles of your body. Sitting asanas are focused on making your hips and lower portion of back stronger. Balance yoga postures are exceptionally helpful in improving your mental condition. It also strengthens muscles. Twisting and turning asanas contribute greatly to your enhanced flexibility. And relaxation postures bring required tranquility and peace to your mind thus resulting in total mental rejuvenation.

Don’t be shy in asking your potential instructor about their background. There are certifications for teaching "gym yoga" that an instructor can get in a long weekend. A three day training is just enough to make someone dangerous. That’s not to say that some of the people who start with such certifications don’t turn out to be excellent instructors by dedicating themselves to practice and increasing their knowledge over the course of months and years.

By: Hutch Peter

Article Directory: http://www.articledashboard.com

Read about Natural Remedies. Also read about Garlic Pills and Garlic Benefits

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Body-mind Exercise Boosts Immune System

You have probably felt some of the healing effects of exercise during your regular training sessions. Working out helps ward off stress and increases energy levels. Your body becomes stronger and healthier which aids in resistance to illness and disease.

Thousands of years ago the eastern cultures [...]]]>

Body-mind Exercise Boosts Immune System

You have probably felt some of the healing effects of exercise during your regular training sessions. Working out helps ward off stress and increases energy levels. Your body becomes stronger and healthier which aids in resistance to illness and disease.

Thousands of years ago the eastern cultures developed forms of exercise with amazing healing properties. You may know some of them as yoga, t’ai chi and Qigong. Each of these can be described as meditative types of exercise involving relaxation and concentration. Movements are gradual and purposeful with a focus on the breath.

In ancient cultures body-mind exercise was used in conjunction with medical treatment. Today they are still practiced world wide for both physical exercise and medicinal purposes. Body-mind exercises are often used in hospitals as therapy for physical illnesses like cancer and emotional disorders such as depression and anxiety.

Research indicates that mild to moderate activity can boost immune system function. Self healing and repair are easily stimulated by simple meditative exercise. The emphasis on breathing brings more oxygen into your system which is the beginning of positive healing.

Deep breathing stimulates your lymph system which delivers immune cells to their needed place. The gradual contracting and relaxing of your muscles also stimulates lymph activity. Unlike vigorous training which can drain your energy, the mild nature of body-mind exercise conserves and generates energy.

Qigong, t’ai chi and yoga promote a relaxation response which helps the body shift from a stressed state to a repair and rest state. It is this state that allows your body to call upon the neurochemical messengers that control various immune cells.

The shift towards relaxation promotes a reduction in adrenal hormones which can decrease immune function. Simultaneously, neurotransmiters such as endorphins, which are "feel good" chemicals, are secreted.

The deep breathing and gradual movements increase your oxygen levels. Oxygen plays an important role in proper immune function because it is the fuel source for killer cells and T-cells which ward off infection and other disease states.

Some of the techniques used in these ancient art forms can be applied to other types of exercise. For example, centering on your breathing and taking deep breaths will enhance any fitness activity. Maintaining a relaxed and focused state while training is also beneficial.

Most forms of mild to moderate intensity activities can improve your immune system. The various forms of body-mind exercise have special features which include breath control, relaxation and gradual purposeful movement. These combine to offer one of the best fitness options for improving your immune system and maintaining optimal health.

By: Lanny Schaffer, Ph.D-4885

Article Directory: http://www.articledashboard.com

Dr. Lanny Schaffer is an Exercise Physiologist and President of The International Fitness Academy. For more cutting edge fitness ideas go to www.aerobic-exercise-coach.com

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Actually eating one or two meals daily cannot effectively help you reduce weight If you restrict the number of meals despite sufering severe hunger pangs, you tend to over eat at each meal and may even exceed the amount of calories needed per day. Hence, having three nutritiously balanced meals [...]]]> 1. Have a Balanced Diet

Actually eating one or two meals daily cannot effectively help you reduce weight If you restrict the number of meals despite sufering severe hunger pangs, you tend to over eat at each meal and may even exceed the amount of calories needed per day. Hence, having three nutritiously balanced meals in small portions daily is the dieal slimming method

2. Eat your breakfast

Starting your day with a highly nutritious breakfast. A healthy breakfast is very important for each day vitality and work efficiency. Including whole grain cereals, fruits and vegetables in your break fast helps reduce calorie intake at other meals.

3. Take Fiber before Meals

Take fiber half an hour before meals to increase the feeling of fullness, control the absorption of fats and avoid overeating.

4. Note the Order of Foods when Eating

First eat fruits, then soup with no or littleoil, and finally bread potatoes, rice and side dishes. This aids digestion and helps you avoid too much meat intake.

5. Eat Slowly

It takes 20 minutes for the stomach to send a signal to the brain that you are full. You will overeat if you gorge yourselves before your brain receives the “full signal. Hence, eat slowly during meals, chew slowly and avoid watching television as you eat.

6. Eat Less High Calorie Foods

Animal innards, fatty meat and skins, as well as fried foods are high in fats. Cream, chocolates and desserts are high calorie foods. Avoid preserved and salted foods as well as oily snacks.

7. Choose Low Calorie, Highly Nutritious Foods

You must also note your nutrient intake while losing weight. Choose foods that easily increase your feeling of fullness. For example, whole wheat bread, brown rice, fruit, vegetables, fish and soybeans. Thsese foods are low in calories and highly nutritious.

8. Select A healthy cooking method

Use less oil when cooking. Steam or boil the foods. Avoid using lard oil, use olive oil.

9. Engage in Moderate Exercise

To lose weight, body must burn more calories than it takes in. Hence, exercise plays an important role in losing weight. Regular moderate exercise helps the body burn off excess fat and speeds up metabolism rates, thereby helping to control weight and maintain fitness at the same time.

10. ENsure you have adequate sleep

inadequate sleep may reduce the satiety hormone leptin and increases the hunger hormone ghrelin in the body. Leptin has an appetite-suppressant effect, while ghrelin increases appetite. Hence, adequate sleep is not only good for health, but also helps control weight.

1. Count calories carefully

Recommend to calculate the daily intake of calorie based on those guidelines of calorie of each food. This will help control weight nad maintain a healthy immune system.

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If you need to consume meat, choose [...]]]> Having a fiber-rich snack half an hour before lunch or dinner can also stop us from over eating. Apart fro mginseng berry, soy and psyllium husk, our meal choices can include more  phytochemical rich cactus, polysacharide rich mushrooms as well as antioxidant rich broccoli, asparagus and leafy vegetables

If you need to consume meat, choose fish instead of red meat. Studies have linked high consumption of red meat with cancers suchas breast and colorectal cancer as well as heart disease. For example red meat consumption has been said to give Singaporeans 2.2 times more risk of getting colorectal cancer. This is mainly because red meat is very high in saturated fats. Fish, in contrast, contains more heart healthy fat such as omega 3 fatty acids.

Many thnk that vegetarians rarely suffer from chronic diseases but this is not true. First, many vegetarians tend to choose the same types of fruits or vegetables without giving themselves more varied plant food diet. Second, many pre packaged vegetarian foods tend to be over processed, where valuable nutrients are destroyed. A vegetarian diet also tends to be rich in carbohydrates without sufficient phytochemicals, antioxidants and poly saccharides. It is therefore critical for a vegetarian to choose a diet rich in these diesease fighting nutrients. Supplementing a vegetarian diet with soy also provides phytochemicals and plant protein.

(extracted from Enjoying “Health & Longevity with Nutritional Immunology”, can be found from “I RECOMMEND” in left column,  my health bible )

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Researchers at the Harvard Medical School discovered that people who took daily breakfast were a third less likely to become obese than those who skipped this meal. This is because eating first thing in the morning is believed to help regulate appetite [...]]]> It is important to start the day right by eating a nutritionally-balanced breakfast.

Researchers at the Harvard Medical School discovered that people who took daily breakfast were a third less likely to become obese than those who skipped this meal. This is because eating first thing in the morning is believed to help regulate appetite and enhance energy. Breakfast eaters are also less likely to be hungry throughout the day and hence, less likely to overeat.

Having breakfast is also believed to keep blood sugar in check – this prevents diabetes or high cholesterol, which in turn, prevents heart disease. The best benefits, say the researchers, comes from eating whole grain cerealsfor breakfast. Whole grain cereals are rich in fiber, which stabilizes blood sugar, curbs appetite and keeps the heart healthy.

However, it is still important to not overeat for breakfast as this burdens the digestive system and stops it from working optimally.

Nutritional Immunology urges that a healthy breakfast should be highly nutritious without burdening the immune and digestive systems. Nutrients such as phytochemicals and fiber are ideal. Eating ingredients such as ginseng berry, soy and psyllium husk in the morning supplies the body with an ideal amount of phytochemicals and fiber.

(extracted from enjoying health & longevity with Nutritional Immunology

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2. Breakfast must be balanced

3. Consume plenty of fresh vegetables and fruits

4. Consume more plant based proteins

5. Drink more water

6. Do not take too much salt

7. Do not take starchy foods in excess

8. Do not gobble your food and ensure variety in every meal

We must control our diet. Do not eat excessively. Watch the nutritional intake and keep a regular dietary habit. Avoid oily, high calorie foods such as sweet pastries, deep fried snacks, etc. Take adequate portions of various nutrients such as antioxidants, polysaccharides and phytochemicals, which help prevent the ageing process and optimize [...]]]> 1. Balanced Diet

We must control our diet. Do not eat excessively. Watch the nutritional intake and keep a regular dietary habit. Avoid oily, high calorie foods such as sweet pastries, deep fried snacks, etc. Take adequate portions of various nutrients such as antioxidants, polysaccharides and phytochemicals, which help prevent the ageing process and optimize the body’s immune system.

2. Regular work and rest

Sleep and wake up early. Do not overwork.

3. Stable emotions

Always maintain good emotions. Do not take things too seriously, and always remain joyful.

4. Adequate exercises

Do some simple exercise in the morning such as taking a slow walk. Take a stroll at the park after dinner. It will not only strengthen our body, it will also allow us to make new aquaintances.

5. Regular check up

Health checks are very important. We must go for regular health checks to detect any problem and go for early treatment if required.

6. Self-improvement and learning

Attend a languate or drawing class during spare time. While broadening our knowledge, it also provides a source of spiritual solace as we partake in the fun of lifelong learning.

7. Leisure activities

Pick up some hobbies or nurture some sense of humor. This helps relieve our tension. Activities such as chess playing, calligraphy and traveling are excellent pastimes.

8. Social welfare activities

If we have the time, why not spend some of it on social welfare activities or voluntary jobs. Regular meetings not only help kill the extra time, but will also keep us abreast of the latest happenings in the community, exchanging views, sharing our experiences and keeping in touch with younger pople, so that we feel remarkably younger.

9. Retirement planning

The greatest principle among old people would be to preserve our wealth and sense of security.

10. Great time with grandchildren

Spend more time with family, and make arrangements for common activities. If staying with children, we must learn to understand the minds of the young people so that we can enjoy truly harmonious family life.

(extracted from Excellent Word June 2008)

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