Category Fitness

There are many different approaches to fitness, weight loss, and exercise. As science progresses and more research studies are conducted, new strategies surface. Additionally, as more people become active and start a fitness program, awareness for different techniques and approaches grows.

Introducing High Intensity Interval Training – HIIT

One such approach is called High Intensity Interval Training “HIIT”. It’s a type of training that was actually pioneered by different people at different times. The training that you see today is an adaptation and combination of the initial approaches.

HIIT is an advanced form of interval training. Interval training consists of putting in a moderate effort for a specific period of time and then cranking it up. For example, interval training for a runner might include running at an 11-minute mile pace for five minutes, followed by 8-minute mile pace for one minute. You’d alternate this intensity level for a few cycles.

HIIT is Like Interval Training on Steroids

There’s no steroid use here but HIIT takes it up a notch and truly increases the intensity. With this type of exercise the athlete puts forth a period of high intensity effort followed by a short rest followed by another period of high intensity. One of the most notable HIIT formats is called the Tabata. It is 20 seconds of intense effort followed by 10 seconds of rest. This is repeated for 8 cycles, or four minutes total.

The Tabata workout can be applied to a number of different exercises. For example, you can squat as many times as you can in 20 seconds, rest for 10 and repeat. You can do pushups, pull-ups, or sit-ups.

You can jump rope or sprint. You can ride your spin bike, row on the rowing machine, or do burpees or lunges. Try the Tabata workout with your favorite movement and experience just what intensity really means.

Another example of HIIT for a runner might be a series of 200-meter sprints followed by 30 second rests. You might sprint on your bicycle for a quarter mile and then slow down to a casual pace to recover. You can apply HIIT to any cardio or strength fitness exercise.

There are numerous considerations before starting a fitness plan that includes HIIT.

Pros and Cons of High Intensity Interval Training

The pros of HIIT are numerous, so we’ll take an in depth look at the research in the first chapter. For now, it’s important to know that HIIT results are astounding.

• Fast weight loss
• Less workout time
• Improved strength
• Improved endurance
• Improved cardiovascular fitness
• Better fat burning
• Decreased abdominal fat
• Decreased insulin resistance
• Reduced risk for cardiovascular disease

So the pros look pretty strong, right? They are. You can truly burn significantly more fat and calories in less time. It means that if you don’t have the time to run for an hour a day but you want the same, or better, results, then HIIT may be right for you.
The Potential Risks of HIIT

With every fitness program and workout, there are risks. The same is true for High Intensity Interval Training. The very nature of the workout means it may not be right for people who have a high risk of a cardiovascular episode. Meaning that if you’ve had a heart attack or are at a high risk for having one, please talk to your doctor before beginning a program like this.

If you are older or have other health complications, it’s also important to talk to your doctor. In most cases you can embrace a HIIT program as long as you do it under supervision. It’s also critically important to pay attention to your body and to fuel it well. We’ll talk more about proper self-care for HIIT later.

So Who’s High Intensity Interval Training Right For?

HIIT is right for you if you:

• Want to lose weight quickly
• Have hit a fitness plateau and want to see improvements
• Have hit a weight loss plateau
• Enjoy intense workouts
• Are looking for a new and exciting fitness program
• Want to get rid of those “problem areas”
• Are pre-diabetic and want to increase your body’s insulin sensitivity

These are just a few reasons to try HIIT. Let’s move forward and take a look at some of that research mentioned earlier. Understanding “Why and How HIIT Works” will help you create a strong fitness program for yourself.

Benefits of Fitness Rope Training

The biggest benefit to rope training is to increase your strength, improve your endurance and your power. You will find that after training with heavy ropes you will be quicker, stronger and more agile. Which is one of the reasons why is that when pro athletes use this form of training they notice a huge difference when it comes to game time!

The other huge benefit of rope training is that you will notice a difference in your aerobic capacity. Rope training incorporates cardiovascular training with high intensity training by combing intense short sessions which are repeated several times. This is a great exercise to help improve your lungs ability to take in more air. If you have lung problems consult with a doctor before attempting this type of exercise and get their advice on how best to start off.

Fitness rope training is a full body workout and incorporates your entire trunk. There is no need to have to perform more exercises afterwards. It really is one piece of equipment that targets your whole body from head to toe.

As well rope training is just plain fun, it is the perfect exercise to take up if you are bored with your regular routine. Training with ropes is perfect for beginners to pro athletes and for anyone regardless of age. It is simply a matter of adjusting the length and weight of the rope to suit each person. This makes rope training perfect for a family fun filled exercise routine.

The nice thing about this type of training is that you can adapt it to suit your needs. If you have trouble standing you can easily kneel down or sit on a stability ball. For more advanced moves try squatting or lunging as you control the ropes. Plus don’t forget that you can use your heavy rope for climbing or pulling movements.

Fitness Rope Choices

When buying a fitness rope you want to take a few things into consideration. There is more to buying a rope than meets the eye and first off you need to realize that there are different types of rope.

• One of the best rope choices is one made from premium double braided nylon. With a double braided rope you essentially have two ropes in one, with one being braided over the top of the other. This type of rope is very strong, durable and soft and comfortable on your hands. They are a nice heavy rope that will not shed making them great for indoor or outdoor use. The only downside to this type of rope is its price. They tend to be on the expensive side but don’t forget they will last for many years.
• The Manila rope is probably the one that you are more familiar with. This type of rope resembles the ropes you would have used at school! A Manila rope is a tough rope that is great for taking the kind of abuse rope training can place on it. This type of rope is also more affordable making it the number one reason why many people start off with this one. It is important to note that a Manila rope may tend to shed and is recommended for using outside and it can be a little rough on your hands. Take these points into consideration before making your final buying decision.
• A middle of the road rope would be one that is made from polyester and polypropylene fibers. This type of rope is very strong and durable. It is also much softer than a Manila rope and does not shed so can be used both indoors and outside. Ropes made from polyester tend to be lighter making them a good choice for beginners, seniors and children. Price wise they are right in the middle between the cheaper Manila ropes and the more expensive double braided ropes.

If you purchase a rope specifically made for rope training then it will normally have handles or covered ends on it. If you purchase a length of rope from your hardware store it will have rough edges on the ends. If you know what you are doing, the polyester and nylon ropes can be cut clean on the end and then sealed with a flame. A simple knot at the end will also stop your rope from fraying loose.

When selecting your rope try to pick a rope that is not too heavy for you but one that still has a thickness of 1.5 to 2 inches. The most popular length is 50 feet but 25 foot ropes are still long enough for you to get a great workout with. Some people prefer to purchase a longer length of rope and then tie knots in it. As your ability increases you can easily make the rope longer by untying the knots. As length increases, so does the intensity of strength to move it.

Fitness Rope Training Summary

Rope training goes by many names and you may see this type of training advertised as:

• Undulating training
• Power training
• Battle Rope training
• Rope training exercises
• Fitness ropes

Just remember that they all mean the same thing and would possibly have exercises with different names. Whether you are looking for something to add to your exercise routine or are just in the mood to try something new rope training may be your perfect choice. Your only cost is that of the length and type of rope and you are ready to go.

It is quite easy to find videos online that will instruct you on the basic movements of rope training exercises. Or you can purchase rope training DVD’s where you can follow along.You can train by yourself, with a partner or make it a family activity.

Heck you can even invite your neighbors over and have a friendly tug of war game in your backyard. But, hint, hint, do it after you’ve done your rope training for two to three months first so that you’re ready to kick-butt and impress.

To help you get started right, be sure to read the article titled “Rope Training – for Fitness Nuts and Newbie’s Alike” found at http://myfitnessnut.com/rope-training-for-fitness to give you other important details not found in the article above.

Also to get a jump start on bodybuilding, go to http://MyFitnessNut.com and get a free subscription of the My Fitness Nut Newsletter for up to date tips and bodybuilding resources that the whole family can use to get fit and stay fit for life.

Rope training is serious business. From 6 year old’s on the playground to the military that’s guarding the countries we live in; rope training has its place in the form of fun, exercise and the ability to increase intense strength and endurance in professional athletes.

It can be as high of intensity of a workout as you want it to be and your total piece of equipment is a rope, a place to tie it, or a workout partner capable of holding on to the other end… and your motivation to make it move.

When you do rope training for even a few weeks it will help you to increase your endurance, build muscle and burn fat; and depending on your body type, burn fat at a rapid rate.

Rope Training Exercises

Mixed Martial Arts (MMA) fighters regularly use ropes as part of their training routine, along with kettlebells and sandbags amongst other things that we’ll get to in another report. All of these training methods help increase muscle strength and endurance while also helping to increase your speed and timing responses when in the ring.

Another popular form of rope training is the more traditional jumping with a rope. We wanted to include this here as it is a fantastic way to increase your fitness level and even a short time spent jumping can expend lots of calories.

Beginners Jump Rope Training

Remember when you were a child you probably jumped rope with your siblings and friends. This is still a wonderful exercise to do today. If you are short of time and money then jumping rope for exercise is one of the best ways to start getting healthier and losing weight.

As with any exercise when first starting out you want to take it easy and not over do it! There is no point in pulling a tendon or worse in the sake of getting fit. Slow and easy wins the race every time.

If you haven’t picked up a jump rope in years you should try jumping for approximately 30 seconds or around 50 repetitions; less if feel this is a bit much because some is better than none and you can always grow from wherever you are starting.

30 seconds and 50 reps would be classified as one set. Aim to complete three sets each time you workout. As this becomes easier for you increase the time to 60 seconds and then to 90 seconds and allow yourself only 30 seconds to rest before starting the next set. Work up to four or five sets three times a week.

As you become more advanced at jump rope then increase the time you spend jumping to 20 minutes each session. Your goal is to have each set last between two to five minutes completing five sets each workout. To get the best benefit try not to rest too long in between sets. Aim to do these five times a week.

Moving On to the Future…

Today rope training encompasses more than just jumping and makes use of different types of ropes. The ropes used are known as heavy or battle ropes and come in varying thicknesses and lengths.

Heavy ropes were traditionally used by men because of their weight, however today you will see more ropes being used by women as well. This is because this form of training is excellent for overall conditioning, strengthening and of course weight loss.

Basic Rope Training

There are many ways you can utilize ropes into your exercise routine. You can use ropes to make waves, for pulls, slams, climbing, jumping and even for dragging around. If you want to increase your lung capacity this is the perfect method to use. Your lungs will easily be burning after a workout.

When starting a rope training program you will come across hundreds of exercises with different terms. Below we have listed a few exercise moves that are commonly used in this type of training program.

• Shuffle Waves
• Hand Pulls
• Rope Twists
• Seated over the shoulder pulls
• Drag Pull
• Around the World
• Grappler Throw

Getting Started with Rope Training Exercises

All you need is one thick rope to get started and you don’t have to go out and buy a brand name sports training rope either. You can just visit your local hardware store and purchase a manila rope that is about 1.5 to 2.0 inches in diameter and 50 feet long. A manila type rope is very strong and sturdy and can take the excessive pounding that you are about to commence on.

You are also going to need a way to secure the rope so you can use both ends. If you have a large tree in your backyard this would be perfect. You can simply wrap the rope around the tree trunk. You may be able to work out with another person who can hold the rope in the middle, providing they are strong enough to hold onto it.

Whatever methods you choose ensure that the rope is secure and safe. Another idea is if you have a sturdy pole in your basement that you can wrap or secure the rope too.

Mind you we have also seen people use the ropes unsecured. You just lay out the length of rope and then start making waves with it. Just be careful that the end doesn’t flay around and whip someone or something.

Make Waves with Your Training Rope

Making waves with your rope is one of the easiest ways to get started. You simply hold onto the rope and start moving it up and down with your arms until you see the wave motion happening. Be sure to stand with your feet firmly on the ground about shoulder width apart. The more motion you make with your arms the quicker your heart rate will increase.

It is best to start out doing a timed session of about 30 seconds, doing this for a beginner is really going to tax your arms and your breathing. As your ability improves you can increase the duration of each session or increase your speed.

A slam move is similar to a wave other than you hold your arms high above your head before slamming the rope down. You can perform this move with both arms or alternate your arms. Again start with a short session and increase the duration over time.

If you are new to rope training or interested in learning more, see the “Benefits of Rope Training and Fitness Rope Choices” article. That article will help you get more out of your rope workouts and what type of rope you might want to be starting out with. Be sure to subscribe to the http://MyFitnessNut.com Newsletter To be kept up to date with the latest information on health and fitness.

Well, we have arrived at the end of this guide on Hatha Yoga for beginners. Hopefully, we have been able to more than stimulate your interest regarding Hatha Yoga and the Hatha Yoga poses.

As you have read in this guide, Hatha Yoga is a discipline which is anchored on gentle movements. But as gentle as the movements are, we’re very sure that you have also noticed how invigorating some of the poses could be, and that’s because your released energy has been transformed and made more pure.

The breathing exercises as shown in the Hatha Yoga for beginners guide and mentioned in some poses contribute to the purification of the energy that you release. This purer form of energy comes about when the mind gets to shed its burdens.

Meeting Your Hatha Yoga Fitness Goals

As you have experienced while doing the Hatha Yoga poses and especially after each wrap-up, your Hatha Yoga fitness goals can easily be met on three levels (physical, mental, and spiritual), provided that you are willing to go with the flow of the exercises.

It is you, yourself, as the yogi, who can attest to the way that your state of health and wellness are developing. Fitness is not a goal that is achieved in just one sitting, or by investing your passion to attain it, in only a short period. Fitness, particularly when it is pursued through Hatha Yoga, is a process that needs to be sustained and nurtured over time.

It is a fact that Hatha Yoga poses are not enough in themselves, to guarantee eternal fitness. You must be also aware of the need to stick to a proper diet that is based on your lifestyle’s needs. However, even with a proper diet, if you do not condition yourself to have the right frame of mind, then your health will still suffer.

Keep in Mind What Your Hatha Yoga Fitness Goals Are

At the end of the day, it is crucial to your well-being to remember that as far as your fitness goals are concerned – you are not just your body. You are not just flesh and blood. You are also your mind and your spirit. Therefore, you should focus on all three aspects and give them the nurturing they need.

And that’s what Hatha Yoga poses can help you to accomplish. Go now to MyFitnessNut.com and subscribe to the Newsletter and get access to a total of 77 Hatha Yoga Videos containg 70 yoga pose demonstrations to help get you started. And if you haven’t read the whole Hatha Yoga Training Guide you can go back and start at the beginning, then prepare to begin reaching your Hatha Yoga fitness goals.

Namaste is a greeting that is usually shared among students and the yoga teacher at the beginning and completion of each yoga class. It is a very special greeting which is literally saying – bow (nama) – I (as) – you (te), or in ordinary English “I bow to you.”

The “you” that’s given reverence in this greeting is not what is seen on the surface. If you, for example, happen to be a much appreciated and talented Chef de Cuisine of a popular and high-end restaurant, the yoga instructor is not being reverential to you, in your role as an accomplished Chef.

Your occupation has nothing to do with the reverence being given. Neither is the instructor being reverential to you, based on your gender. Saying Namaste has no bearing on whether you are male or female. It also has no connection to your age, whether you are a teenager, a young adult, or a senior citizen.

In other words, when a fellow yoga student or a yoga master says “Namaste” to you, human-erected and defined social-economic and cultural barriers are bypassed. It is the integral you, the inner you, the real you which is being greeted with pure respect.

Connecting with the Divine

It is amazing how such a simple phrase communicates a profound sense of respect for one another, a connection that emanates from what is acknowledged as the Divine Spark of Life. Again, if this sounds a little too metaphysical for your taste, you need to remember at this point that yoga is an ordinary fitness tool. It is not simply concerned with your physical health and well-being.

As this guide has described in various articles, yoga, particularly Hatha Yoga, is all about achieving a balance between mind, body, and spirit through workouts that incorporate meditation, breathing, and poses.

The underlying principles are simple and clear:

1. When your mind does not function well, your body and spirit are affected and as a result, they also will not function well.
2. When your body has ailments or injuries, it brings pressure on the mind and can cripple the spirit.
3. When your spirit or true inner self is troubled, your mind gets cluttered and your thought processes become awry, and as a result, the welfare of your body could become neglected.

Namaste yoga, which is an offshoot of Hatha Vinyasa yoga, seeks to address the imbalance, initially through the greeting of “I bow to you” which immediately negates the ego of either the student or teacher from sowing discord in the yoga class.

Namaste Yoga – Hands to the Heart

The typical Namaste pose involves putting the palms together, in front of where the heart is approximately located. The eyes are closed and a short bow is done. Another way is to assume again the praying position of the hands, and raise to the center of the forehead, where your “third eye” is supposed to be located, then gently moved to the heart before bowing. In Hindu belief, the third eye is the invisible sense organ that allows you to see or perceive things that are hidden from ordinary or normal vision.

Namaste Yoga for Energy Flow

The Namaste greeting figuratively clears the air before each yoga session. The greetings helps to lay the foundation for the release of positive energy. After the Namaste greeting, various Sun Salutation poses can be done. Check out the videos for more details and demonstrations about these salutation poses.

Closing the Session in Peace with Namaste Yoga

After the yoga class, it is customary to once again go through the Namaste greeting. Only, this time, instead of a welcoming sort of gesture, it is now a kind of grateful blessing conferred on you.

Saying and performing Namaste at the end of a yoga class is believed to heighten the levels of calmness, mental keenness, and physical well-being that were developed through the exercise of yoga posing. Be sure to grab access to the Namaste pose video as well as the other 69 Hatha Yoga videos when you subscribe to the the MyFitnessNut.com Newsletter and start enjoying fitness the Hatha Yoga way. Lastly, we’ll wrap up this guide helping you to get started achieving your Hatha Yoga fitness goals in the final chapter.

There are numerous things that delineate the differences between the cultures of the West and the East, and among the more highly interesting ones is the dissimilarity of perspectives regarding death.

The West views death as the complete cessation of someone’s physical life. in such a belief system, life is a one-shot deal and death is the final equalizer. Meanwhile, many in the East, particularly those who are followers of Hinduism and Buddhism, believe in a cycle of death and rebirth.

This latter belief is most likely one of the reasons why many in the East do not see death as something strange and to be feared. On the contrary, for those who believe in the death and rebirth cycle, death is a mere portal, a transition from one state of being to the other, with numerous possibilities for the continuation of life, albeit in another state of existence.

Shavashana yoga internalizes the effort to open up to a world of possibilities. It is literally translated as Corpse Pose. Another name for Shavashana is Mrtasana, directly translated as ‘death pose,’ which stems from the base form of the pose and mirrors the position of one who is already dead (physically).

Qualities of the Shavashana Yoga Pose

Shavashana yoga is a form of meditation. Although considered to be the ‘easiest’ pose in yoga, there are still variants and modifications to this pose because of the understanding that not everyone understands what comfort is, in the same manner. Comfort is main factor of this pose. As a form of stress relief, Shavashana helps the body and mind to synchronize and reset itself from any internal or external form of stress.

Towards the achievement of optimum results, focus is essential in Shavashana. Integrate the same level of focus into your daily routine, to help your body become rejuvenated, before continuing on to meet the everyday stresses of your life.

Here’s a Vidoe Demonstration of the Shavashana Yoga Pose

Benefits of the Shavashana Yoga Pose

• Mental – the Shavashana Pose improves overall concentration, trains the mind to stay calm even when panic is already ensuing all around, increases your capacity to focus, lessens the incidence of anxiety attacks.
• Physical – the Shavashana Pose is able to control heart rate and respiration. It loosens tense, bunched-up muscles and lowers blood pressure.
• Spiritual – the Shavashana Pose allows the inner self to get in touch with concepts that are tied up with possibilities, or realities that are, as of yet, non-existing. By freeing the mind anxiety and stress, a whole world of pleasurable creativity is released within you.

Safety Alert

Shavashana Yoga is often so pleasurable to weary yogis seeking relief such that they sometimes fall asleep! When you’re performing this pose, try to soften your jaw and feel the heightened sense of your hearing. Initiate a heightened sense of withdrawal to get as relaxed as possible.

Avoid any wrestling of thoughts while trying to avoid sleeping, as this is one of the many distractions that you may encounter.

This pose is not recommended for people with back injuries that have not yet fully healed. Pregnant women who do this yoga exercise are also reminded to use props such as a rolled-up blanket to slightly elevate the head while lying down in order to avoid possible dizziness.

You have now learned about one of the most relaxing yoga poses there is; Shavashana Yoga. Use the demonstration video to see this pose in action, if you really want to call it action. It’s more likely you’ll have to resist falling asleep if you’re the least bit tired when you decide to practice it. Go ahead and subscribe to the MyFitnessNut.com Newsletter to get your hands on all 70 yoga videos. Next up, we’ll dive into “Namaste Yoga” and connect with the diving spark of life.

In the section titled Sampling Yoga Workouts for Fun, we briefly discussed the Hatha Yoga Happy Baby Pose and revealed how this yoga posture can actually make a yogi feel a contented baby’s sensations.

For a Content and Relaxed Existence

In Hatha Yoga, we have the Happy Baby Pose, or Ananda Balasana in Sanskrit (ananda = bliss, extreme happinness, bala = baby, asana = pose) to remind us as we perform it, that simple delights can be sufficient in giving us a relaxed and contented existence.

The Happy Baby Pose Sample:

Lie on your back and hug your knees right into your chest, imitating a very happy baby. This position should be familiar to anyone who has kids. Separate your knees and have each ankle straight over its respective knee, your shins should be perpendicular to the floor. Flex feet and hold on to them outside as you draw your knees downward. Roll from side to side from your sacrum and see if it feels good, but please, resist the urge to put your toes in your mouth (not that a few have attempted to do so, but the “happy baby” feeling that arose was just too good to pass up). After five breaths, stretch your legs and you’re good with your sample yoga workouts.

Qualities of the Happy Baby Pose

The Happy Baby Pose clearly assumes the body contours of a baby at play, amusing itself and finding contentment on its own volition.

Adults can often be complicated, difficult to understand and hard-pressed in giving understanding to others. A baby in contrast does not have the complexities associated with a grown-up. A baby does not mind if it does not have a brand new car as the neighbors do, a baby does not care if others are prettier, stronger, or wealthier than him or her.

In other words, a baby can appreciate simple joys of life. The Happy Baby Pose personifies such contentment and transfers it to you, the yoga practitioner.

Here’s a Video Demonstration of the Happy Baby Pose

Benefits of the Happy Baby Pose

• Mental – this yoga pose soothes the mind, removing thoughts of despair and mental fatigue.
• Physical – this yoga pose is ideal for stretching the spine and inner groins, inducing an overall feeling of relaxation. “Happy hormones” such as endorphins (pain blocker), and the neurotransmitter serotonin which is responsible for making you feel relaxed and content, are released within the body through reiterations of the pose.
• Spiritual – this yoga pose aids in giving you a sense of deep contentment, making you less aggressive towards yourself and others.

Safety Alert

The Happy Baby Pose should not be attempted by pregnant women and those with spinal or neck injuries.

With the Happy Baby pose, you too can learn to better appreciate the simple joys that life has to offer and you have access to another 69 yoga poses when you subscribe to the MyFitnessNut.com Newsletter. Next, will do a short review of “Shavashana Yoga” and attempt to open up a world of possibilities.

There are numerous sayings related to bridges. These refer to the nature of bridges as instruments for crossing over from one space to another, with the cross-over usually being done to avoid a break that would deter movement (as in a body of water separating two areas of land).

In Hatha Yoga, the Bridge Pose, or Setu Bandha Sarvangasana in Sanskrit ( setu = bridge, banda = lock, asana = pose) means to put your body, mind, and spirit in a position of crossing over, of moving beyond self-imposed boundaries.

Qualities of the Bridge Pose

The Bridge Pose uses the knees and the legs to raise and support the lower torso and the hips. While in this position of semi-elevation, the head and upper body are flat down on the floor. In this sense, the arc of a bridge is simulated. Temporarily modifying the natural flow of blood in this manner jump-starts the energy of the yogi, making the mind more receptive and the body more open to withstanding stress.

Demonstration of the Bridge Pose

Benefits of the Bridge Pose

• Mental – this pose is great for the relief of mild depression, fatigue, anxiety, and stress. It relaxes the thought processes sufficiently, to enable the mind to consider various options that could serve as solutions to any problem or issue that you might be worrying over.
• Physical – this pose is ideal for stimulating the thyroid, lungs, and abdominal organs, aiding in attaining better digestion and respiration. Menstrual issues and symptoms of menopause are also relieved through regular practice of this pose. The spine, the neck, and the chest are stretched, as well as the legs and the hips, which are therapeutic to have better posture and breathing. The pose is also good for relieving insomnia.
• Spiritual – through the Bridge Pose’s reduction of fatigue and anxiety, you will be more able to create opportunities for internal self-improvement, going over and beyond what you have previously perceived (and possibly accepted) as your limitations.

Safety Alert

The Bridge Pose can possibly cause a neck injury if not done well. Refer to the accompanying demonstration videos to get a fuller grasp of how to execute this Hatha Yoga pose. Be clear on your limitations and never over-extend yourself as small steps forward, favor big steps backwards.

Now that you have a grip on how the Bridge Pose is done, be sure to subscribe to the MyFitnessNut.com Newsletter and see how 69 other Hath Yoga poses are done. In the next article of this online Hatha Yoga guide we’ll discover the “Happy Baby Pose” along with the treasures that come with experiencing the simple joys of life.

Humans have been blessed with a highly self-aware nature, a characteristic that makes itself apparent even from a very young age. One proof of this is the way small children (and in some cases, even babies) are able to recognize themselves when they are shown their reflection in a mirror.

This kind of self-awareness is not present in most other species. However, scientific tests that were run under strict monitoring conditions have established that it is possible to develop self-awareness among certain animals through training. Pigeons are included in this group.

In Hatha Yoga, we have the Pigeon Pose, which is derived from the One Legged King Pigeon Pose, a relatively difficult pose to perform, which is why practitioners have made a more basic pose adjusted for beginners, thus the Pigeon Pose was born.

The One Legged King Pigeon Pose in Sanskrit is Eka Pada Rajakapotasan (eka = one, pada = leg or foot, raja = king, kapota = pigeon, and asana = pose)

Qualities of the Pigeon Pose

The Pigeon Pose, a hip opener, also targets multiple areas of the body including the back, the legs and the hips to attain flexibility. Hip openers can be very rewarding for beginners as they help you regain hip flexibility that had been lost due to stress and prolonged hours of sitting.

Demonstration of the Pigeon Pose

Benefits of the Pigeon Pose

• Mental – increased intellectual acuity is one of the expected benefits that come with regularly practicing this pose, because of the high degree of focus required to maintain the position.
• Physical – this pose can develop improve or regain hip and thigh flexibility, an increase in hip flexors, and, effectively stretch the back in preparation for other back bending postures. Modified versions of the pigeon pose can help build chest and shoulder flexibility. The pose may also relieve back pain.
• Spiritual – this pose is believed to highlight the cultivation of self-assurance and self-awareness.

The Pigeon Pose is only one of the many Hatha Yoga poses that have meanings stemming from animals and the rest of nature. Once you are successfully able to execute the pigeon pose, you are well on your way to doing other challenging yoga poses.

Try, perform and succeed. The more poses that you are able to execute properly, the more confident and relaxed you will be as you go on with your yoga fitness routines. Remember that each person is different from one another; you can modify the poses that you find difficult and adjust them to your level of comfort, provided that you keep to the basic demonstration for doing the pose.

Safety Alert

Performing hip openers like you do in this pose can be tricky and if you’re not careful, can cause injuries and muscle tears such as:

1. Muscle tearing
2. Sacroiliac issues
3. Knee injury

To demonstration videos can help you understand how the pose is done but only you, with your doctors approval, can know what your personal limitations are. You will want to achieve and maintain proper form while performing the Pigeon Pose.

It’s a good idea to have experience with some of the simpler postures found on the Hatha Yoga video set. You get those by subscribing to the MyFitnessNut.com Newsletter. Next, we’ll explore doing the “Bridge Pose” and cross beyond those self imposed boundaries.

Ah! The camel! A beast of burden from ancient times that is renowned for its ability to manage everything nicely even in the midst of adverse living conditions. Exposed to extremes in temperature in its natural habitats, camels are uniquely endowed by nature with admirable coping mechanisms.

Its gangly but sturdy legs are extremely useful for long-range walking and running. Its hump is ideal for storing fatty tissues from which the camel can get much needed energy in times of want or famine. Its disposition is gentle, and contrary to popular belief, the camel as a beast of burden is highly resilient, accepting the loads it is required to bear, as a natural part of its existence.

In Hatha Yoga, we have the Camel Pose, or Ustrasana in Sanskrit (ustra = camel, asana = pose) to open ourselves to the valuable characteristics of protectiveness, versatility, and resiliency.

Qualities of the Camel Pose

The camel is an animal that is suffused with humility. It does not balk at responsibility and does its best to cope with hostile surroundings instead of whining. These qualities can easily be discerned in the details of the Camel Pose which features a back-bend that is not quite that easy to achieve and hold, unless some degree of flexibility both of the body and the mind has already been experienced through other Hatha Yoga poses.

The Camel Pose is absolutely fitted for complete opening of the chest and upper spine, which frees your neck for gentle movements.

Demonstration of the Camel Pose

Benefits of the Camel Pose

• Mental – this pose requires belief in one’s abilities to cope with challenges. That makes the pose ideal for developing a mindset whose foundation lies in a healthy self-confidence.
• Physical – this pose has curative applications for medical conditions such as menstrual discomfort, fatigue, slight pains in the back, respiratory problems, and anxiety issues.
• Spiritual – a dedicated practice of this pose contributes to the uplifting of the spirit, because challenging and even adverse situations are seen less as insurmountable and depressing obstacles, but more as opportunities to explore how best to cope, with full humility and patience.

Safety Alert

The Camel Pose is not recommended for anyone with knee injuries. Also, be extra careful when doing back-bend postures such as that of a Camel Pose to avoid causing painful trauma to the neck muscles, or pinching the nerves in the neck.

Before practicing the Camel Pose it’s important that you already have experience doing other Hatha Yoga poses such as the ones you’ll find on video when you subscribe to the MyFitnessNut.com Newsletter. In the following article we’ll cover the “Pigeon Pose”, yet another more complex yoga pose.