Simple Yoga Stretches for Older People

· Start off by breathing deeply and counting to ten as you inhale.

· Slowly raise both of your hands into the air and hold them for the count of ten.

· Reach across to the left with your right hand, over your head. Feel the side of your body stretching. Slowly lower it and epeat the exercise with your left hand.

· Take a deep breath while thinking about sunshine beating down on your face.

· Look up, look to the right and the left, and then look down; hold each one for ten seconds to really stretch your neck muscles.

· Now extend your arms out in front of you and make fists with your hands, holding this posture for a second or two. Release the fists into straight fingers. Do this ten times slowly.

· Hold out your hands with the palms up, and then turn them palms down, doing this slowly ten times. Feel your hands and wrists stretch.

· Gently touch each finger to the thumb, on both hands at the same time if you are able to. Do this ten times to exercise and stretch your fingers.

· Slowly circle your wrists, inward and then outward, to the count of ten for each. Concentrate on releasing the tension.

· Beginning with your hands hanging loosely at your sides, raise them up to touch your shoulders, then let them drop back down. Slowly go up and down ten times.

· Take a deep breath and smile.

· Hold your hands together in front of you as if you were praying. Close your eyes and try to clear your mind for one minute.

· Take a seat and then turn to your right, middle and left with your upper body. Feel this stretch in your waist as you slowly turn. Do this ten times.

· Now it is time to focus on your lower body. While sitting down slowly lift up your right leg straightening it at the knee. Do this five times. If this is too painful do not do this exercise; as with all of the exercises you must use your own discretion.

· Lift your right foot and do ankle circles forwards and backwards ten times. Switch to the left foot and repeat 10 times.

· Close your eyes and take a deep breath. Exhale slowly and let go of the weight of your body as you do so, trusting the chair to support you.

· Stand up again and raise yourself up on your tip toes to do calf raises. Imagine you are a child trying to look out of a window at a rainbow.

· Think calming thoughts and you wiggle your toes. You may see yourself on holiday walking in the warm sand with a gentle breeze on your face.

Summary

Slow movements, gentle stretches and positive thoughts will ease your mind and stress away. Deep breaths are good for your soul. A quick and simple yoga exercise routine can extentd your lifespan and improve your health.

Author Resource:-> The author also contributes to the Morning Star Yoga Portal

Article From Spiritual Article Directory

What Type Of Yoga Is Right For You?

So, you’re ready to take the plunge and start practicing yoga. But, beyond that, you’re stumped.

It’s true, there are so many different types of yoga, and although they’re all based on the same poses, their approaches are all different.

In deciding which type of yoga to try, you need to take several things into account; your likes, your dislikes, you personality, and your physical condition.

Here’s a guide to help you decide which type of yoga is right for you. If you are:

A Beginner, you’ve never tried yoga and want to see what it’s all about while taking it slow, you should try-
Hatha
Integral
Kripalu

Injured, meaning you have an injury or condition that may need special attention, you should try-
Iyengar
Mellow

A traditionalist, meaning you like the old traditions and the fact that yoga was all discovered by an Indian guru, you should try-
Ashtanga
Iyengar
Integral
Kripalu
Kundalini

A spiritual Seeker, meaning you’ll put up with the physical if you must, but are more interested in hearing some uplifting teachings and getting in touch with your spiritual side, you should try-
Anusara
Jivamukti
Kundalini

Meticulous, meaning you appreciate a more precise instruction, you should try-
Anusara
Iyengar

Self-motivated, meaning you like to learn how to do it and then be on your own, you should try-
Ashtanga
Singer

A Free Spirit, meaning you like all sorts of different experiences, you should try-
Vinyasa

A “Type A” Personality (anal), meaning you need to know exactly what you should expect and precisely how long you will be doing it, you should try-
Ashtanga
Bikram

A Gym Enthusiast, meaning you only feel that you got something out of it if you’re hot and sweaty, you should try-
Bikram/Hot
Power Yoga
Vinyasa

A Gymnast, meaning you enjoy being bent like a pretzel, you should try
Ashtanga
Forrest

A Participator, meaning, for the purposes of this article, that you enjoy chanting with a classroom of people, you should try-
Jivamukti
Kundalini

What Is “Laughter Yoga?”

The latest trend in yoga is “Laughter Yoga.” It’s even been talked about on CNN and Oprah! It did originate in India and does include laughing, however, if you attend a class, don’t expect too much yoga.

According to the Laughter Yoga International website, laughter yoga began in 1995 when a Dr. Madan Kataria wrote about the health benefits of laughter. He gathered a bunch of his students in a park in India and tested to find out if regular laughter in a person’s life could improve their sense of well-being.

At first, he tried telling jokes. But he soon discovered, perhaps after the forced laughter of the students at his jokes, that simulating laughter offered the same benefits and usually led to real laughter.

And, since Dr. Kataria was a practicer of yoga, he included some simple stretches and deep breathing exercises into these testing sessions.

Since then, there are those who swear by laughter yoga, and there are many classes offerred. In fact, Dr. Kataria has opened many “Laughter Clubs” and he even offers laughter conference calls to those who aren’t near one of his Laughter Clubs.

It’s true that medical research has suggested for some time that laughter is a good way to feel better and reduce stress by the releasing of your body’s feel-good hormones, endorphins. And, even if it doesn’t benefit you the way other yogas do, what can it hurt?

What Equipment Do I Need For Yoga?

There are very few tools “required” to practice yoga. However, there are quite a few “optional” tools. Here is a list of both:

Required Equipment:

Clothes

When practicing yoga, you’ll need to wear something comfortable and breathable. Make sure your shirt isn’t too loose. Some of the poses can cause a loose shirt to get in the way, and reveal more than you may be willing to reveal.

As far as bottoms, you can wear shorts or pants. Just make sure the fabric isn’t too “slippery,” if you know what I mean. You don’t want to fall down in the middle of a pose because you slipped on your lycra pants.

Shoes

Most of the time, you’ll be barefoot. So, I’d recommend you just wear some shoes that are easy-off and easy-on.

Yoga Mat

A mat is really something that you need. It serves many purposes. For one thing, it defines your personal space, something that may be in short supply in a large class.

More importantly, your yoga mat, or “sticky mat,” helps keep you in place by providing traction. You will most likely sweat and your hands and feet can slip easily without the mat.

Your mat will also provide a more comfortable yoga experience. It’s much softer than the hard floor.

Some gyms or studios will rent mats for a couple of bucks per class. The problem with this is, who used the mat before you? I don’t know about you, but I gladly spent $20 for my own, personal mat.

Optional Equipment:

The following tools are basically used for Iyengar yoga, a yoga style that focuses on body alignment. Not only can they help you acheive your goal, but they can help prevent injury.

Because of this, the tools are usually provided for the class and unless you’re using a Iyengar DVD at home, you don’t really need to buy them.

Blankets

Yoga studios usually have blankets available for use during classes. Take one or two for yourself. Fold them and you can use them to sit on and lie on during class. They come in handy for warming yourself during final relaxation at the end of class. But again, make sure they’ve been washed.

Blocks

Blocks are props to make you more comfortable and improve your body’s alignment. Blocks are good for standing poses in which your hands won’t reach the floor.

Straps

Straps are particularly useful for bound poses if your hands do not reach each other, and for poses where you need to hold onto your feet but cannot reach them.

What Are The Benefits Of Yoga?

If you have any knowledge at all about yoga, you probably know that the goal is to bring together your body, mind, and spirit. Yogis tell us that your mind and body are one, and if provided with the correct tools and used in the right environment, it will be harmonious and heal itself.

Yoga is therapeutic and helps you to become aware of your body’s alignment and movement. Your body will be more flexible and relaxed, even during stressful times. It’s actually a science that’s been practiced for 1000’s of years. It’s made up of ancient principles, observations, and theories that tell us that the mind and the body are connected.

Modern medicine is even beginning to prove these ancient theories with studies having been done. The research looks at the three composites of Yoga:

* Meditation
* Postures or Asanas
* Breathing or Pranayama

The benefits of yoga fit into three different catagories; biochemical, psychological, and physiological.

Here are the proven benefits of yoga, broken up into their respective catagories:

Biochemical Benefits of Yoga

Decreased glucose
Decreased sodium
Decreased cholesterol
Decreased triglycerides
Decreased HDL cholesterol
Decreased LDL cholesterol
Decreased VLDL cholesterol
Decreased catacholamines
Decreased Catecholamines
Decreased total white blood cell count
Increased Vitamin C
Increased Thyroxin
Increased Lymphocyte count
Increased total serum protein
Increased cholinesterase
Increased ATPase
Increased Hematocrit
Increased Hemoglobin

Physiological Benefits of Yoga

Integrated functioning of body parts improves
Pain decreases
Immunity increases
Endurance increases
Steadiness improves
Energy level increases
Sleep improves
Weight normalizes
Balance improves
depth perception improves
Increase in strength and resilience
Reaction time lessens
Improved posture
Decrease pulse rate
Decreased respiratory rate
Decrease blood pressure
Stable autonomic nervous system equilibrium
Increase in Galvanic Skin Response (GSR)
Decreased EMG activity
Increased cardiovascular efficiency
Normalized gastrointestinal efficiency
Normalized endocrine functioning
Improved excretory functioning
Increased joint flexibility and range of motion
Increased grip strength
Improved eye-to-hand coordination
Increased dexterity

Psychological Benefits of Yoga

Improved mood and feeling of well-being
Improved self-acceptance
Improved self-actualization
Increased social adjustment
Improved concentration
Improved memory
Increased attention span
Increased social skills
Increased learning capacity
Decreased anger and hostility
Decreased Anxiety
Decreased Depression

Plus Size Yoga

Deciding to start yoga is easy. Actually getting started, well, that’s another story. You want the benefits, but you don’t know how to start.

Yoga studios are everywhere, but to an outsider, they can appear like an exclusive club that only caters to the elite; never mind the members, those young, thin bodies poured into the tightest of spandex outfits.

If you’re a plus-size-person, it’s tough enough to get over your emotional reservations, much less the physical restrictions you may be under. Yeah, it’s easy to see why it’s so hard to get started.

Why Bother With Yoga?

We all know that regular physical activity is good for, and will improve, your health. But yoga goes beyond that. Not only can it increase your flexibility, strength, and muscle tone, but it also relieves stress and promotes a more positive self-image.

If you’re plus sized, you may suffer from joint pain. Did you know that yoga helps improve your body alignment, thereby reducing strain on your joints by allowing them to distribute your weight more efficiently?

Yoga helps with balance, too. Not only physical balance, but emotional balance. Yes, it’s true. Yoga can put your mind and body in harmony which will encourage a positive self-image and increase self-esteem. It’ll give you an overall sense of well-being.

Let’s Get Started

The ideal way to learn yoga is from a qualified instructor. And, plus-size classes are getting more popular. But even if you don’t have a plus-size class near you, you can try a beginner class, like a gentle Hatha class. Try an Integral or Kripalu class, first, because the instructors have been trained to deal with different ability levels and body types. You can even talk to the instructor before you join. Let him/her know what your physical restraints are. The teacher can offer advice, and equipment, if needed.

If you just seriously can’t get yourself to go to a class, you still have options. First, if you can afford it, you can take private yoga instruction. This is a perfect way to learn and gain confidence before joining a class.

A much cheaper option would be to purchase a DVD to use at home. With a DVD, you can choose exactly what you want. Plus-size yoga DVD’s are available.

Weight Loss

Yoga isn’t really effective for weight loss. If you’re doing this to lose weight, you’ll have to incorporate some aerobic exercise and a food plan. But, if you just want more energy and self-confidence, yoga is your best bet.

How To Save Money On Your Yoga

The ideal way to practice yoga is with an experience, qualified instructor. But, at $20 a class, four classes a week, you’re paying over $300 a month for yoga classes.

Here are a few ideas to cut your yoga costs:

Look For Cheaper Classes

Some yoga studios offer community classes at a cheaper rate. The classes are usually conducted at off-peak hours, so you’ll have to find one that fits in with your schedule.

But, yoga is offered at many other places besides exclusive yoga studios; gyms, YMCA, community centers, etc. The warmer the weather becomes, the easier it’ll be to find these classes as they’re often held in parks. You may not have the best instructor, but as long he/sheis Yoga Alliance certified, you should be okay.

Buy In Bulk

It’s just as true with yoga classes as it is with most other things. If you buy in bulk, you get a discount. Your yoga classes can wind up costing you just half of what you normally pay “per class.” Just make sure you read the fine print. For instance, if you buy 20 classes, do they have to be used by a certain date?

Buy Your own Mat

If you’re renting a mat for each class, it really adds up. A good yoga mat can be had for about $20 and not only will it pay for itself but you’ll never have to worry about who used your mat before you.

And while you’re at it, bring your own water.

Yoga at Home

Practicing yoga at home with a DVD is much cheaper than paying for classes. It does have its downside, like no teacher to ask questions of. But you can alternate between classes and the DVD if you feel you need an instructor.

You can even download free yoga videos online. Search Google.

Barter

If you’re seriously hard up and really don’t want to give up your yoga classes, try asking about bartering, or “karma yoga” as it’s called, at your studio.
They may let you do some work around the studio in exchange for classes.

Different Yoga Types - Part 1

There are lots of different styles of yoga being taught and practiced. Even though all the styles are based on the same physical poses or postures, each one has its own particular emphasis. Here’s a quick list of the most popular types of yoga so you can figure out which is right for you.

HATHA

Hatha is a very general term that can include many of the physical types of yoga. If a class is called a Hatha class, it’s most likely going to be slower-paced and easy. It will provide you with an introduction to the basic yoga poses.

VINYASA

Vinyasa is another general term that’s used to describe lots of different types of yoga. Vinyasa, which, by the way, means breath-synchronized movement, is a more vigorous yoga based on a series of poses called Sun Salutations, where your movement is matched to your breath. A Vinyasa class will usually start with some Sun Salutations to warm you up for the more intense stretching that’s done at the end of class.

ASHTANGA & POWER YOGA

Ashtanga, which means “eight limbs” in Sanskrit, is more of a faster-paced, intense yoga style. A series of certain poses is done, always in the same order. Ashtanga yoga is very demanding, physically, due to the constant changing from one pose to the next. In yoga-speak, this constant changing is called “flow.”
Ashtanga is really what is now called Power Yoga. If the class is called Power Yoga, it’ll be based on this flowing style of Ashtanga.

IYENGAR

Based on the teachings of the yogi B.K.S Iyengar, this yoga style is most involved with body alignment. In yoga, the word alignment means the exact way that your body should be positioned during a certain pose to obtain maximum benefits and avoid injury. Iyengar is usually the practice of holding different poses for a long period of time as opposed to flow.

Iyengar also practice encourages the use of equipment, such as yoga blankets, straps, and blocks. These are used to help put your body into alignment.

KUNDALINI

In Kundalini, the emphasis is on the breath in conjunction with movement, with the purpose of freeing the energy in your lower body and allowing it to move up. All asana yogas use the controlling of breath (or Prana, meaning energy). But in Kundalini, the effects of the breath on poses is essential. Kundalini uses quick, repetitive movements instead of poses held for a long time. The yoga teacher will often lead the class in chanting, too.

BIKRAM

Originated by Bikram Choudhury, this yoga style is generally referred to as Hot Yoga. It’s done in a hot room, heated anywhere from 95 to 100 degrees. This is said to allow a the loosening of tight muscles. It also, obviously, provides profuse sweating, for cleansing. The Bikram method is a series of 26 certain poses, but not all hot classes use all or any of them.