Archives April 2014

Men in India Originally Developed Yoga

While that may seem like a weird question at first, it is not. Think about it, even though the majority of photos we see today are of women doing yoga, or modelling yoga clothes and accessories in commercials, yoga was developed by men in ancient India. So we know that men can do yoga, and at one time not too long ago, dominated the yoga field.

So the better question frequently asked is “Why don’t more men do yoga?” The real answer is the perception of it in the male mind. Men are wired differently than women; most male sports are based on competiveness. Because yoga is non-competitive, many males view it as something not worth doing and therefore a “girly” sport.

In reality, their skewed perception couldn’t be further from the truth. For example, being the whole LA Laker basketball team does yoga, it must be something worth doing.

But in general, the real question remains: “Do men do yoga?”, especially in a mixed-gender setting.

Two misconceptions exist that prevent many men from participating in mixed gender yoga classes:

• First would they be welcome in a yoga class dominated by females?
• Second, are they flexible enough to participate in yoga?

Can Men Do Yoga in a Female Dominated Yoga Class?

With 77% of yogis being female, it can be overwhelming at first walking into a co-ed yoga class, especially if you are only one of a few, or even the only male in the whole class. But in most cases, it is not the women that is the problem – it is you.

Just remember all of you are there for the same reason – to improve both your physical and mental well-being. In most cases, gender is immaterial; the women will put out the welcome mat; you just have to graciously walk across it.

While still in the minority, male-practiced yoga is catching on; according to Yoga Journal’s own research, the number of males practicing yoga is increasing at the rate of 5% per year.

If for some reason you are uncomfortable practising in a female dominated class, search out a studio that offers all-male classes. Many of them now do.

Men Do Yoga But Flexibility is the Real Question

Because the postures or asanas were developed by men, many of them are more suited to men than women because of the upper strength needed to complete the pose; something most women lack in the beginning. But the flexibility question is real – women by nature are more flexible than men. Researchers aren’t sure why, but it is true. Also, men differ from women in that they tend to develop more muscles in some areas of their body while not in others – depending on which sports they practice. This muscle development can actually reduce flexibility.

Yoga not only loosens up developed muscles thus making them more flexible, men can increase their overall flexibility through yoga. And that is only one benefit; others include:

• Increased mental sharpness
• Less stress
• Increased blood flow
• Detoxification of the body, just to name a few

So the answer is yes, men can and should do yoga for a number of reasons. Check out a studio near you and join a class. Your body will thank you for it!

Yes, Yoga Can Definitely Help You Lose Weight

Yoga physically burns fewer calories than traditional exercising like jogging or running. But because of the internal and external changes your physical body undertakes when you consistently practice, you can find yourself losing more weight than when you perform more intense exercises over time.

Beth Lewis is an Associate Professor at the University of Minnesota School of Kinesiology in the United States (Kinesiology is basically a study of human movement, and the mechanics behind it). She has stated that regular yoga exercising tends to influence weight loss more than it directly causes it.

Yoga Can Help You Burn Some Calories

The regular weight loss you are familiar with is when you burn more calories than you consume. And to a small extent, yoga will contribute to your weight loss efforts in this way. But the spiritual and mental understanding of how your body works that comes with practicing over time is what leads to a realization of what is causing your weight gain.

This changes both your energy intake and expenditure, and has consistently been proven to contribute significantly to weight loss, until your personal healthy body weight is achieved.

So while yoga can definitely help you lose weight and get in shape, do not expect the pounds to melt off as quickly as with some other forms of exercise. Remember that yoga was developed as a spiritual and religious practice, not as a physical exercise. Since yoga teaches you to breathe properly and achieve harmony in both mind and body, you can begin to identify healthier foods and habits which can relate to losing weight and fat.

And if you are one of those people who gets comfort from eating when they feel stress, yoga can definitely help there. Significant studies have shown stress levels plummet in veteran yogis and even beginning yoga practitioners that regularly practice this ancient mind-body cleanser.

Some Poses are More Intense than Others

Additionally, remember that there are several levels of yoga. There are those asanas and sequences which are more up-tempo and intense than others. Focusing on these poses and movements can cause your heart to beat faster, cranking up your metabolism.

Since yoga is a sophisticated tradition involving metaphysical, internal and external functions and delivering physical, mental and spiritual benefits, the improvements you will receive with regular practice are numerous.

And when you perform yoga 3 to 5 times a week, you will begin to benefit from the noticeable and mental weight loss benefits it delivers. If you currently live a rather sedentary lifestyle, any physical exercise like yoga will immediately crank up your metabolism, helping you to lose weight and making you feel and look healthier and happier.

Yoga Fitness Tips for Overweight People

The great thing about yoga is it can be practiced by anyone – even if you are overweight. Yes, all the photos you see of people doing yoga are thin, fit and trim, but that for the most part is a marketing hype to sell yoga products and clothes because thin sells. However, there are stylish yet functional yoga clothes for the 36% of the people obese; sometimes you just have to look harder and do more research to find them.

Once you have the clothes you’re going to where and your mat, it’s time to join a class. The hardest part will be walking into the class for the first time. Yes, you might be the only overweight person there, but you should stand proud that you’re taking action and are at least willing to give it a try. The only one that will hold you back from doing yoga is you. The rest of your classmates could care less how you look as all of you are there for the same reason – to reap the benefits – like improved fitness, greater flexibility, reduced blood pressure, less stress, and yes weight loss and an improved self-image.

Best Type of Yoga for Overweight People

There are many different types of yoga. Because plus-size yogis may not be able to do many of the poses, or they may have to modify how they do some postures, one type of yoga is better suited for them – Iyengar. Lyengar yoga uses props like blankets, blocks, straps, harnesses and incline boards. These props make it easier to do some poses.

Helpful Tips for the Overweight Yogi

As a plus-size person, these tips will help you get the most out of yoga:

Create a good stable base. Spread your feet until they are a comfortable distance apart. While many of the standing poses recommend shoulder-width apart, if it is more stable for you to go wider, then do so.

Make yourself comfortable. You know your body better than anyone, so if a body part gets in the way while doing a pose, move it out of the way.

Use props. While you may not be able to touch your hands to your toes when doing the Standing Half Forward Bend pose, you can use a yoga strap and do the pose the modified way. If you have not used props before, ask your instructor to show you the best way to use the ones you need.

Learn to love yourself. Many overweight people have a low self-esteem. Because yoga is non-competitive, use it as an opportunity to connect with just yourself – body, mind and soul. Not only will you reap the physical benefits of yoga, but you’ll find peace with yourself and learn to accept yourself for who you are – you.

In most classes, you’ll find your classmates don’t care who you are, what you look like, or if you can’t do certain poses. All of you are there for the same thing – yoga. The only person holding you back is you. Find a class and get with it!

So What’s Yoga all About Anyway?

Before answering this question, we have to look back at the origin of the word “yoga” itself. Thought to be a derivative of “yuj” from the ancient East Indian Sanskrit language, the root word translates to yoking – as in hitching a team of oxen to a yoke. Yoking further suggests a union of two animals connected together as one.

So in essence, it is the union, or connecting together, of the mind, body and spirit. But, how does yoga connect the two non-physical elements to the physical one? Generally this is done through a series of poses or postures, breathing and meditation; although some styles also include chanting and the reading of inspirational passages.

The Physical Side

Yoga develops strength, flexibility and stamina through its poses. If done in quick succession, as with Ashtanga, Bikran and Mosha, these poses can be a mild low-impact type of exercise that builds stamina. If done more slowly, as in the styles of Anusara, Iyengar and Viniyoga, the focus is on doing the pose correctly. Because most of the styles use the same poses or postures, which style you choose depends on what physical aspect you want to get out of the practice and in large part, how your instructor was trained.

The Mental/Spiritual Side

Yoga styles, such as Jivamukti and Kunalini include call and response chanting. Other styles may include mediation, a focus on breathing or the reading of inspirational passages called aphorisms. Many that practice yoga find the performance of poses first provides an easier transition to the meditation portion of the experience.

Yoga is non-competitive and highly personal, making it a good sport for those liking individual sports and wanting to get in touch with their self. It is a way to shut out the outside world and focus on just oneself; during your yoga practice, you are disconnected from the real world. No cell phones ringing, no distractions from people, no mind wandering and losing focus. It is all about just you.

Advice for Yoga Beginners

When first starting out practicing yoga, join a class first to learn the technique of the postures and whatever else that is part of that particular style. Also, do not be afraid to try other styles as the first one you choose may not provide what you are trying to get out of it. In this fast and connected world that we live in, making time for the introspection of oneself can be difficult; practicing yoga on a regular basis is one technique to get back in touch with yourself.

Quick Guide to Ashtanga Yoga

Practicing yoga can help you live a more peaceful life. In our chaotic world even our daily schedule can get overwhelming at times.

If you need a way to decompress and to get back in touch with yourself, yoga may be your answer.

 Different Types of Yoga

There are several forms or types of yoga, including Bikram, Hatha, Iyengar, Vinyasa and Ashtanga yoga to name a few of the more popular ones; in this article, we focus on the classical Ashtanga (not to be confused with Ashtanga Vinyasa or Power Yoga). This type of yoga consists of three series of poses: Primary, Intermediate and Advanced. While each series consists of a different set of poses, they all have two things in common: starting with the Sun Salutations, before moving to the first set in the series, and ending with back-bending, shoulder stand, headstand and the lotus.

The Sun Salutation

Sun Salutation series consists of eighteen poses that purify the body and restore health, along with preparing the body for the Primary series, also known as Yoga Chilkitsa or Yoga Therapy. From the Sun Salutation series, up to 75 different standing poses can be performed, depending on the routine developed by your instructor. Performing the total array takes around 1 ½ to 2 hours. The intent of the Primary Series is to prepare the body for the more difficult seated poses which follow next.

The Seated Poses

These poses require more concentration and coordination than other types of poses, if done correctly. They start out with the Dandasana pose where your legs are out in front of you. This is followed by three forward bend poses and a reverse plank. While the forward bends stretch out your back, the reverse plank stretches out the front of your body. Each series of poses are meant to build on the previous set. The workout ends with the Corpe Pose, signifying total relaxation of the body and mind.

The Need for Deep Breathing

Another element of Ashtanga is deep breathing called thoraco-diphragmatic breathing. By inhaling deeply, oxygen gets to parts of the body that are normally devoid of oxygen under normal breathing conditions. Forceful exhalation, by using the diaphragm, pulls the toxins out of the body with the outgoing air, thus detoxifying and restoring it to its original healthy state. This type of yoga not only develops your body by concentrating on aligning your spine, detoxifying and building stamina and flexibility, it also develops a healthy mind by increasing the awareness of your body.