Yoga by Yang Lu

HISTO

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he History of Yoga has a lot to do with the present times. The earliest Yoga started some 5000 years ago since human civilization begun. The scholars have believed that Yoga was originated out of Stone Age Shamanism. This is because there were some cultural similarities between Mehrgarh which was a Neolithic settlement and the Modern Hinduism. The shamanistic culture of Mergarh was in fact influenced by Hindu principles, symbols and rituals of the present. The ancient shamanism and early Yoga had so much similar for the reason both wanted to go beyond the human condition. Shamanism's principal goal was to heal the members who were in their community and at the same time act as the religious mediators. Archaic Yoga also had the same objectives as they were community oriented and they aimed to establish the enormous order through senses and inner vision which then can be applied to our daily lives. As time went on, Yoga has progressed and has regarded the inmost occurrence. Yogis then have been persistent on trying to improve the individual explanation, recovery and salvation. Yoga's evidences were first tracked in the archaeological evidence which was found in stone seals that were dug up from the Indus valley. Yoga postures were traced and seen from the figures which were illustrated in the stone seals. The artefacts were placed on History books circa 3000 B.C., which was linked to the great Indus-Sarasvati Civilization which was known to be the largest civilization that existed in the ancient world. The IndusSarasvati, being a nautical society, exported goods all over Africa and the

Middle East. They build up sewage systems and put up geometrical brick roads and constructed multistory buildings. The Vedas are known as the oldest scripture in the world which were the earliest texts, and was brought by the Indus-Sarasvati civilization. It was a collection of hymns that commends a high power which included the oldest recorded tradition in Yoga. They have considered this the divine revelation. The intelligence of the Vedas was known as the Pre-classical Yoga or the Vedic. This was described by the ritualistic ceremonies that the Yoga practitioners have required in order to go beyond the boundaries of the mind. The history of yoga would not have been completed in the classical stage of yoga. After the time and turn of the millennium, yoga and its spread in different forms have come up with the need for standardisation. This is significant so that the people will be aware of it and can be applied by them. Due to this, during the second century, C.E., Patanjali composed and collected seminal text that was the Yoga-Sutra, which had defined the Classical Yoga. At the age of Postclassical Yoga in the enormous history of Yoga, it gave rise to some industrious literature, which included the Tantra and the Hatha that are famously known these days. They were taught in schools for Yoga and practiced by many. Therefore, post classical Yoga is described to the adaptation of our present state. It is the time when yoga has evolved very much and introduced to people. It has then been applied in the United States since the 1800's. Now in the recent decades, yoga has greatly and speedily evolved. Swami Sivananda was one of the

prominent gurus ever to master yoga. He has served as a doctor and he has generously opened up schools in Europe and America. Now as we move on with the yoga practices that we have today, it is much helpful and easier to understand if we looked back on the history of yoga.

oga clothes are of prime importance as the everyday clothes we wear are not suitable for doing such exercises as are found in Yaga classes. Yoga clothing needs to be comfortable and stretchy to allow for your body to maintain stretches and positions without restriction. The fabric the clothes are made from needs to breathe so that you do not get too hot and sticky. Cotton or bamboo material is the best for yoga clothing. Bamboos especially, wicks away perspiration and being antibacterial, helps to prevent odour. Yoga clothing comes as long or short pants and tops that can be sleeveless, or have short sleeves for the most comfortable

experience. But if you are doing yoga during the cooler months, you need to wear longer sleeved yoga tops to make sure your muscles do not get chilled. The next most important thing to have when taking yoga classes is a Yoga mat to sit on. Yoga mats give you protection for the spine and knees. Where you may not be able to sit on a hard floor, a yoga mat you will feel quite comfortable. Once you have your clothing and mat you will be all set for those yoga classes ‚ Äì but you may want to add a mat bag to your collection for ease of carrying. But what kind of yoga mat is best? Yoga mats are made from a variety of materials and fabrics: PVC. While comfortable the chemical phthalates is added for flexibility. But this

is not bonded to the PVC and so may leach out over time. Eco Yoga mats are made of foam or latex covered with various materials. Some people are allergic to latex so be aware of what is inside your yoga mat. Rubber yoga mats give an excellent place to perform yoga exercises comfortably, although some people are allergic to rubber. It is an eco friendly choice as some have Jute or seagrass covers. Wool yoga mats tend to be a bit slippery, with the wool pile often sticking between the toes. Cotton yoga mats offer good grip, but may need to go over the top of another one with a little more padding.

FROM THE EDITOR

There is a lot of information floating around about Yoga but still there are a lot of things about the practice of Yoga that most people don’t know. Here are 5 facts about Yoga that you probably didn’t know before:

You Probably Didn’t Know About Yoga

1 You don’t need to do a lot of Yoga in

order to get benefits from it‚ Even if you just practice Yoga for a half an hour a few days a week you will still get some of the benefits that Yoga offers. So don’t put off learning Yoga just because you think you don’t have enough time. Even just a little Yoga can really improve your health.

2 Yoga is equally beneficial for women

and men.The press coverage of Yoga tends to show more women than men performing Yoga and the literature makes

is sound like more women than men are practicing Yoga but the truth is that Yoga is just as good for men, and for kids too, as it is for women. A regular Yoga practice can benefit everyone.

3 Yoga is one of the safest exercises for

pregnant women, as long as the Yoga that is practiced is adapted for women that are pregnancy. Many women find that doing Yoga while pregnant helps them prepare mentally as well as physically for the birth of their baby.

4 Yoga is one of the oldest forms of mental and physical exercise. The origins of Yoga go back more than 5000 years. Humans throughout the ages have practiced Yoga to achieve a balanced body and mind.

Yoga is primarily practiced as a physical activity in the West but it started in the East as a much more meditative discipline. Hatha Yoga, the form of yoga that focuses more on physical movements, is the most popular and most practiced type of Yoga in the West.

YOGA YOGA THE CHILD'S POSE

POSES THE LION POSE

THE PIGEON POSE

1. Starting on your knees and holding the weights at your sides‚ Äî palms facing backward‚ Äî touch your feet together, widen your knees, and rest your buttocks on your heels.

2. Slowly lean forward, resting your midsection on your thighs and touching your forehead to the floor. This is the starting position. Your arms should be extended past your feet with your palms facing upward. Feel your spine stretching and your mid-section resting on your thighs. Don't shrug your shoulders ‚Äî spread them wide. If you have trouble touching your forehead to the floor, spread your knees wider and lower your forehead as far as you can. If you feel uncomfortable resting your buttocks on your heels, try putting a pillow or rolled-up mat under your buttocks. Put a folded blanket under your knees if you feel uncomfortable there. You can also do this exercise without the weights. 3. Inhale to a count of four as you raise your arms behind you to back level. Lift your arms slowly toward the ceiling‚ Äî

“ Get advice from our specialists! ” The Pigeon Pose Many people, especially men, are tight in the hip and groin areas, and the Pigeon is designed to loosen these areas. The Pigeon stretches and expands your hips and innerthigh muscles by opening up your entire pelvic girdle. It also stretches and lengthens your spine and exercises your biceps. You need one hand weight for this exercise. Grab it and follow these steps:

buttock or thigh. If you can't lean all the way to the floor, lean halfway and support yourself with one arm. Draw your belly in and up and your tailbone down for support. If you feel a pain in your knee, it could be because you're not supporting yourself correctly with the muscles of your belly. This exercise is meant to open up your hips and groin, not stretch your knee.

1. From the kneeling position, slide your left leg back and tuck your right heel under your left frontal hip bone. Keep your hips squared, and try not to drag your left hip backward in this pose. You can bend your left leg slightly; it doesn't have to be straight. Make sure you point your toes.

3. Grasp the weight in your right hand, keeping your palm face upward. This is the starting position.

2. Slowly lower your elbows to the floor, and rest your trunk on your right thigh. Don't bounce as you drop down‚ Äî slowly and carefully lower yourself to the floor. Lower yourself as far as you comfortably can if you can't go all the way. If your groin or your quad muscle is too tight to do this exercise, place a blanket or folded-up mat under your right

don't jerk them, or you may hurt your neck. Draw your belly in and up and your tailbone down for stability.

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The Child's Pose The Child's Pose is a weighted variation of a classic yoga pose. The exercise relaxes your back, head, neck, and shoulders and stretches your spine and quads‚ Äî the muscles of your upper legs. Your body should feel warmed up after working these areas. Besides working your muscles, this introspective exercise can help you collect your thoughts and achieve a state of repose. It massages your intestines to help with digestion and elimination, and you can feel energy passing along your spine to your forehead. You need hand weights for this exercise. When you're ready, follow these steps:

4. Exhale to a count of four as you slowly lower the weights to the floor and return to the starting position. Raise and lower your arms in rhythm with your breathing‚ Äî four counts in and four counts out. Try to keep your buttocks on or close to your heels throughout this exercise. Do this exercise six to eight times, pause to rest, and then do another six to eight repetitions.

The Lion Pose You may not realize it, but you hold tension in your face and jaw. The Lion, a classic yoga exercise to which we've added weights, is designed to release this tension, Äî and to amuse anyone who's in the room while you do it. Warning: You make a funny face in this exercise. The Lion also opens up your shoulders, widens your collarbone, and strengthens your spine. You need your hand weights and ankle weights to become king or queen of the gym. Follow these steps: 1. Sit comfortably in a cross-legged position with the ankle weights resting on your thighs; rest the hand weights on the ground alongside your body, with your palms facing backward. This is the starting position. Your spine should be erect, and your ankles should be aligned with your heels. The ankle weights help anchor you during the exercise. If you can't sit this way comfortably, sit on a pillow or mat. 2. Exhaling to a count of four, lift the hand weights forward to ear height, making 90-degree angles with your bent arms.

4. Exhaling to a count of four, bend your right elbow into a bicep curl. Cross your right hand in front of you as you bend your elbow. Focus on your breathing and feel your thigh, hips, and groin stretching.

3. With the last of your breath, thrust out your tongue and say "ah". Lower your jaw and stick your tongue out‚ Äî don't be shy. Make the "ah" sound, a slight growling noise. This is the only exercise in this book for which you emit a sound.

5. Inhaling to a count of four, lower the weight to the starting position. When you lower the weight, it should land close to your left hand, not below your right shoulder. Alternating arms and legs, do this exercise six to eight times, pause to rest, and then do another six to eight repetitions, alternating arms and legs.

4. Inhaling to a count of four, lower the hand weights down to your sides and close your mouth (pull your tongue in first) to return to the starting position. Take a moment to enjoy how tension-free your face and jaw feel. Do this exercise six to eight times, take a rest, and then do it another six to eight times.

The Dog to Plank Pose The Dog to Plank is a powerful upperbody strengthener. This exercise gives you overall strength benefits, which is why you find it in more than one workout. It sculpts and tones the entire trunk of your body and also works your buttocks. Along with the strength benefits, the Dog to Plank gives you an endurance exercise with aerobic benefits, and it develops your ability to concentrate. Think the title of the exercise is funny? Well, as you do this exercise, think of how a dog stretches after waking up from a nap, and imagine what your dog is thinking as he watches you. Make sure you have your ankle weights on, and follow these steps:

elbows; support your weight through your shoulders and across your back without using your chest muscles.

1. Begin on all fours with your hands directly below your shoulders, your knees directly underneath your hips, and your toes planted on the ground. Spread your fingers wide for support.

The Rise and Shine is a transitional exercise that helps you relax after your strenuous workout. The exercise massages your internal organs and helps you unwind. Imagine you're greeting the morning sun as you do this exercise, feeling its warm rays relaxing your body. Do a yogic Balancing Breath as you do this exercise. Don't rush; take your time and relax. You need both hand weights for this exercise. When you're ready, follow these steps:

2. Move into the downward-facing dog position by lifting your hips and buttocks as you straighten your legs, bring your thighs back, and move your heels toward the floor. Your ears should be between your arms. Draw your belly in and up and your tailbone down for support.

5. As you inhale to a count of four, return to the starting position. Don't lunge backward. Be patient, and move in rhythm with your breathing. You can do this exercise without ankle weights if you have too much trouble. Do this exercise six to eight times with each leg, pause to rest, and then do another six to eight repetitions with each leg.

The Rice and Shine Pose

3. As you inhale to a count of four, lift your right leg up as high as you can without twisting your hip open. This is the starting position. Push your leg straight back, and flex your foot to keep it fully engaged ‚Äî it shouldn't be limp.

1. Crouch with your feet about 6 inches apart, your buttocks behind your heels, your elbows outside of your knees, and the weights in your hands with your palms turned inward. This is the starting position. You should be looking slightly downward. Keep your toes pointing straight ahead throughout this exercise.

4. As you exhale to a count of four, bring the trunk of your body forward so that your shoulders are over your wrists. You're in the plank position. Keep your lifted leg parallel to the floor if you're strong enough; otherwise, tap your toe on the floor. You should feel your abdominal and arm muscles working. Don't bend your

2. As you inhale, pull your belly in and press down through your feet as you rise to a standing position and extend your arms away from your body to the T position. Your palms should be facing downward at this point.

3. Continue to inhale as you turn your palms upward and bring your arms together above your head, looking up as you do so. Steps 2 and 3 should be one continuous motion. 4. As you exhale, slowly lower your arms, turn your palms downward again, and return to the starting position. Feel your body deflating as you exhale; slowly lower yourself to the ground in rhythm with your breathing. Repeat this exercise six to eight times.Consider sitting quietly for a moment of meditation after you finish the Energy Workout. Silent meditation is an excellent way to bring finality to your workout. It calms your body and mind and prepares you for your next activity, whatever it may be.

THE DOG TO PLANK POSE

1. Stand with your feet as far apart as you comfortably can, with your arms extended straight away from your body forming a straight line with your shoulders. Make sure you have the weight resting in front of your right foot.

forward. Not everyone can square their hips in this position, however, and if you can't, do your best and don't worry about it.

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The Twisted Triangle Pose The Twisted Triangle is a squeezeand-soak exercise, which means that it massages your internal organs. Along with warming your insides, it lengthens, tones, stretches, and conditions your legs, back, and spine. Talk about an all-around body conditioner. If you discover that you're not ready for this exercise, don't rush. Take it slowly. You can injure your lower back if you do the twisting motion in this exercise incorrectly. You use one hand weight in this exercise. When you're ready, follow these steps:

4. Exhaling to a count of four, bend your right elbow and lift the weight as you rotate your shoulder and trunk. Imagine you're an archer pulling back the string of a bow. Twist your trunk, starting at the bottom of your spine and working your way up, one vertebra at a time. Lift your head to the right with the weight as you twist. Your left hand should remain by your right foot as you lift. Press down into the balls of your feet for balance and stability.

2. Turn the trunk of your body to face your right leg and, as you bend your right knee, gently lean forward. 3. Rest your left hand on the outside of your right foot, and grasp the weight with your right hand. This is the starting position. Draw your belly in and up and your tailbone down for stability and balance. If you can, square your hips, with your right hip back and your left hip

THE RICE AND SHINE POSE

THE TWISTED TRIANGLE POSE

here are several types of yoga. Among them comprises the celebrated hot yoga. The kind of yoga is defined through a series of poses, which are executed in a heated up room. Inside this warm place where you execute the exercise is maintained at a high temperature of about ninetyfive to a hundred degrees. This sort of exercise emits more sweating during a session since you are enclosed a heated up place. Hot yoga is beneficial as it cleanses your insides and eliminates the toxins deep down the flesh. Because is cooks your carnal system warm, the more pliable it becomes. Once arranging to do hot yoga, you must own a few accessories such as yoga mat and a handy towel for your perspiration. For you will keep on perspiring hard, you should hold something to wipe away your sweat totally every time. Anybody who do practice session of hot yoga manage not to wear really stocky apparels as it induces them to perspire to a greater extent. Whenever you are attending practice sessions for hot yoga, bear in mind to be primed with your article of clothing. The garments you should have on had better be befitting. You will be able to put on shorts on the session. Clothing into shorts tolerates your skin for respiring and generate off warmth. Students are those who generally use shorts. They are inclined to put on halfsize clothes since they are nevertheless energetic and they perspire too often. Whenever you are conducting hot yoga, make certain that you booze many water supply to replenish loss bodily fluid. Whenever you are in attendance to the course, you will be able to likewise take along your personal bottle of H2O in order that you are able to swallow in your beverage whatever you need to. This is

YOGA Instantly that you â&#x20AC;&#x153;have acquired

the divergence of hot yoga amidst every last different manners, consider once more if it meets your sought after to expel your perspiration and unneeded toxins.

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crucial to fetch along a water bottle in order for you not to acquire dehydrated and thus the skin shall give rise to many more perspiration. Prior to experiencing a hot yoga,always observe it is not wise to feed 2 hours earlier the course begins. It is due to your physic is prefering a gruelling practice session. Bikram's technique is so much a dependable yoga manner. People who prefer to be thin may apply this kind of yoga since their fatty tissues and cholesterol allow them be baked by sweat. While it combusts your fatty tissue, you will not be incinerating every last of it as you even demand some. Yoga initiated nearly two thousand five hundred ages past which was established through Patanjali. Later on it's breakthrough, it was and then used and circulated just about everywhere in the world. Envision yourself executing Yoga while you are aching from sickness suchlike Fever where your blood heat equals to one hundred five degrees. Fahrenheit! I reckon you couldn't standstill this sort of high temperature. Whenever always you will, you experience complete worn-out yourself. At the compassion of the discrepancy is Choudhury's will to lay disconnected anyone instructing yoga in a stirred up room from anticipating their course "Bikram Yoga." He prefer to lay to a single position this style solely for those instructors who are certified through his Yoga Collegiate from India and who adhere his formatted method incisively. This has been dealt upon for there are numerous folks who copy his instructions. Instantly that you have acquired the divergence of hot yoga amidst every last different manners, consider once more if it meets your sought after to expel your perspiration and unneeded toxins. Think back that in performing hot yoga, every last of your vitality is chartered off. Whenever your physical structure sustains not a concentrated energy to scrap, and so hot yoga is not the exact yoga type for you.

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PRATICAL STEPS TO

WITH A YOGA DIET “ Yoga Struggling to lose weight, or looking for healthier ways to maintain your ideal weight? The science of yoga offers simple, natural solutions that help balance your body and reignite your metabolismmaking it much easier to shed excess pounds in a healthy way. ”

any people feel frustrated in their inability to lose unwanted fat, resulting in a dramatic increase in demand for the “magic bullet” to lose weight, such as diet pills or weight loss surgery. These methods may seem effective in the short term, but it’s not uncommon for people to gain back the weight they lose because they don’t know how to

Curb Emotional Eating

Out of Sight, Out of Mind

One of the most common causes of obesity is emotional eating, and this can be one of the most difficult habits to overcome for a person who wants to lose weight. It’s very important to spend at least a little time every day cultivating conscious relaxation. Conscious relaxation helps your brain go into an entirely different, more positive mode. It also lowers your blood pressure and reduces the amount of the stress hormone cortisol released into your body, and this can be helpful for losing weight, especially abdominal fat. There are different ways to induce what is known as the “relaxation response.” You can use hatha yoga asanas, yoga breathing such as pranayama, tai chi, chi kung, meditation, and so on. Yoga Sound Meditation is particularly effective for inducing the relaxation response as it also eases the fears, worries, and concerns that drive us to emotional eating. You can try it for free here (link to video). By regularly trying to achieve deep relaxation, you will find it easier to

Modern research has shown that we all have a limited amount of willpower. Willpower can be increased to a certain degree, but it is a finite resource. So it’s very important when embarking on a healthier lifestyle not to rely on willpower alone. One of the first steps in eliminating temptation is simply to clear out the pantry, fridge, and freezer of unhealthy items and replace them with more nutritious alternatives. We spend a lot of time at home, and so we are bound to have times of stress, exhaustion, or even boredom when it is much harder to make optimal choices. However, if you’ve already planned out your food supply in advance, then it’s much easier to choose the nourishing foods that will help you achieve your weight loss goals.

overcome the pattern of eating as a 89

response to negative emotions.

Control Cravings As mentioned above, willpower is a limited resource, and that includes having the willpower to resist cravings. One of the best ways to control cravings is through

maintain a healthy weight. Dramatic weight loss methods also carry risks of serious side effects, whether from surgery, pills, or just rapid weight loss all of which can be a tremendous strain on the body. It’s important to realize that no matter what method of weight loss you use, significant diet and lifestyle changes are necessary to successfully lose weight and keep it off. In fact, changing your diet and lifestyle habits is not only the most effective way to normalize your weight, but also the safest. When you achieve your ideal weight holistically, there are not only no harmful side effects but also many positive results, including increased energy, elevated mood, more beautiful skin, stronger and healthier hair and nails, improved digestion and elimination, and reduced risk for many diseases. In our weight-obsessed society, one of the greatest benefits of losing weight with a holistic yoga lifestyle is that it brings us the inner happiness and peace we really need so that we feel more comfortable in our own skin and feel less pressured to meet society’s often unhealthy physical ideals. Losing weight with yoga really means caring for your body’s physical needs rather than putting yourself through punishing extremes to try to meet some external ideals. With that in mind, here are some practical steps you can take to rebalance your body and shed excess body weight:

prevention. Simply by making positive, appealing changes to our diet, we can actually change our tastes and cravings! It takes a bit of effort in the beginning to learn how to make better choices, but before long, cravings for pizza and chocolate cake will be transformed into cravings for a nutritious salad or fruity smoothie. Be aware of triggers for cravings for certain foods and have a plan to minimize or deal with these triggers. For example, if the morning coffee/donut cart is a trigger, plan ahead with an appealing choice that won’t derail your weight loss efforts. Better yet, bring your own stash of nutritious snacks to work or whenever you’re out so that you are never caught needing a pick-me-up with nothing but junk to choose from. Try keeping a bag of raw trail mix handy in your car or purse. Or bring a container of hummus and raw veggies, sliced apples and cheese, or almond butter and whole grain crackers. Exercise also helps with cravings as it puts you in better touch with your body’s real needs so that you are more likely to crave nourishing and replenishing foods.

Unwanted weight gain and stubborn excess pounds mean your metabolism needs a boost. Oftentimes, if your diet has been less than optimal, your metabolism slows down and your liver gets sluggish. So the first step for lighting your metabolic fire is to try to make everything you put in your mouth wholesome and nutritious. Eating primarily plant-based, whole, natural foods will help naturally reduce excess weight and will also help rejuvenate the liver. The liver is responsible for breaking down fats (among many other functions), so keeping the liver in tip-top shape is very helpful for weight loss. You can give your liver a boost with supportive supplements such as milk thistle, dandelion, or noni juice. Drinking warm water with a squeeze of fresh lemon juice first thing in the morning is another easy way to help gently cleanse the liver and stimulate good digestion. You can also help boost your metabolism with heat-producing herbs, such as cayenne and ginger. Add these as seasonings to your food, or take as herbal supplements or tea. Fennel tea is also known to help the body break down unwanted fat more easily. And last and most important, move your body! There are healthful ways to incorporate exercise and activity into your lifestyle. Yoga asanas are very helpful because they simultaneously induce relaxation and invigorate internal organs responsible for digestion, elimination, and metabolism. Walking is an easy way to bring aerobic exercise into your routine. Find a route around your neighborhood, place of work, or nearby park, and create a regular schedule of daily walking. Walking with a friend can help with motivation, but sometimes walking alone can be a peaceful respite from work and other stresses. Swimming, biking, dance, tai chi, and jogging are other ways to bring movement into your day and add variety to your exercise program. Whatever you choose, the most important thing is to try to be active every single day for 30 minutes to an hour.

to eliminate toxins, support the immune system, increase longevity, and overall produce optimal health. There are many ways to eat a plant-based yoga diet and lose weight depending on your activity level, body type, climate and season, availability of different foods, and so on. For example, in the hot summer you may feel best on a lower fat diet with lots of raw vegetables, while in a cold climate you may need more hearty, warm, cooked foods with plenty of healthy fats, like olive oil, coconut oil, ghee (clarified butter), cheese, and nuts and seeds. By sticking with foods in their whole, natural form, you will naturally come to know which balance of nutrients is best for you. It’s also much easier to regulate your appetite because healthy foods increase satiety, whereas processed foods stimulate overeating.

Track Your Progress As with any goal, breaking your weight loss goal into manageable steps will make it much easier for you to achieve success. Weight loss of no more than one to two pounds a week is considered ideal by most health experts— losing weight too slowly can cause you to lose motivation, while losing weight too quickly is stressful on the body and may leave you nutritionally deficient, setting you up for health problems and a strong likelihood of regaining what you lost. A digital scale is helpful for accurate weighins. Weighing yourself regularly is linked with greater weight loss and also helps you gauge how tuned in you are to your body’s caloric needs. Or perhaps instead of picking a weightloss goal in terms of pounds, you might choose to track your progress by the successful implementation of healthy habits

that will lead to weight loss—such as getting into a regular exercise routine, making gradual dietary changes, learning to relax and meditate every day, and so on. In either case, tracking your progress will help you stay motivated and keep you on track to reach your ideal weight—permanently.

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Ignite Your Metabolic Fire

Have Fun and Celebrate Your Healthier Choices Remember that losing weight with a yoga diet and lifestyle is all about nurturing, balancing, and rejuvenating the body so that weight loss is invigorating and almost effortless. The goal is actually to feel better and be healthier—not just lose weight. Going to punishing extremes to try to lose weight has been proven over and over again to achieve just the opposite. While these types of efforts may result in temporary weight loss (with a lot of suffering), the weight is quickly regained and your body is more nutritionally deficient than ever. Think of weight loss through yoga as a healthy adventure, full of fun and learning, and celebrate every little success. Don’t worry if you don’t lose all the weight you want right away—be patient and remember that you are making positive, healthy changes that will last a lifetime. When you realize that your real goal is to become healthier, the weight loss will happen naturally, and you will be following a diet and lifestyle that will not only maintain your healthy weight but will also support your overall health for the rest of your life.

Eat a Yoga Diet A yoga diet, based on whole grains, fresh fruits and vegetables, nuts and seeds, beans and legumes, and a moderate amount of dairy, is a time-tested way to reach your ideal body weight and stay there. These foods naturally nourish and balance the body, help

CONVERSATIONS

Q: What is Yoga? Yoga is a way of life which helps to control mind and helps in developing your personality. Q: How is Yoga helpful in our day to day life? In our day to day life a human being is undergoing through different kinds of Stress. He is always in search of sailing the ship on the way of happiness and peace of mind. His real happiness lies within himself only. The stable mind and well tuned body can give him a real joy which does not vanish like our materialistic happiness. These things can be achieved through Yoga. Yoga can control the working of mind. It also helps in reducing some physical and mental disorders. Q: What is the meaning of Asana? Asana is a steady and comfortable posture of body.

Q: What are Do's and Don'ts while practicing Yoga? 1. Time for practice Actually anytime is suitable if your stomach is empty. Considering our schedules, the time early in the morning is most suitable for study. The evening time about 4 hours after lunch is also suitable for practice, provided no additional food is taken in between. 2. Practice the sessions continuously Do not split the time of study in the morning and evening. 3. Place The place where you are going to study must be spacious, airy, pollution free, warm and with not so bright lights. 4. Accessories Used You can use carpet or mattress for the study. 5. Position As explained in ancient texts, you should face either east or north during the study. Please be sure that telephone, Television, Doorbell or any other thing should not disturb you during the study. 6. Clothes Do not wear tight clothes, but loose clothing during practice. You should be physically fit to practice. (Please

confirm this from your physician before starting this practice.) You must learn the proper Yogasana before this study.

Q: Should Yoga be practiced only in the morning? You can practice yoga in the afternoon also But your stomach should be empty while practicing. Considering our schedules, the time early in the morning is most suitable for study. The evening time about 4 hours after lunch is also suitable for practice, provided no additional food is taken in between. Q: Which is the best time to perform Yoga? Early in the morning. But if not possible then , You can practice Yoga in the evening at least Four hours after your lunch. Q: What is the difference between Yogasanas and other exercises? Yoga is the Science as a whole. Yogic practices which are used for curing physical and mental disorders are referred as Yogic Techniques. Q: What are the preparatory steps which are to be followed before starting the Yoga practice? It is essential to follow the preparatory steps before starting with the practice.

Q: What is the advantage of Yoga over to other Exercises? Exercise increases strength and stamina of the muscles but Yoga affects complete body mind complex and triggers a change from negative to positive direction on the physical, mental, spiritual plane of existence. Q: Can Yoga be helpful in the weight reduction? Yes, Only if Yoga practices like Yogasana and Pranayama can improve the digestion capacity of the body which reduces excessive fat consumption of the body. Q: Is there any age limit while performing Yoga? Yoga can be practiced at all ages above

twelve 12 years .It can be practiced at the age of 80, years. But one should do only those asanas that are suitable to one?s physical conditions.

Q: What is the easiest Yogic practice? Shavasana,Omkar Chanting and Yoganidra. Patanjali?s Ashtanga Yoga which explains asanas,pranayama and meditation. Anybody can practice these techniques. Q: How Yoga can help in reducing stress in the office? Yoga helps in reducing physical, mental and emotional stress. If you practice Yoga everyday it can certainly help to reduce your stress in the office. Q: How is Yoga helpful for children? Special techniques like Omkar, Yoganidra can increase the concentration of mind and memory. Also the techniques like Surya Namaskara increase the physical fitness of the child. Q: What is Relaxation technique? Relaxation technique is the way to keep your body relaxed and give it maximum peace of mind. It increases the performance of mind and body both.