Let yoga heal you

Improve your posture, relieve your pain and energize your body with just a few basic moves

By Amanda Vogel, certified fitness instructor

Besides creating calmness and a sense of well-being, yoga can reduce back pain, and the deep breathing done during poses can improve cardiovascular and respiratory function, according to research. Try these moves, and we bet you’ll start to feel better right away. Then, when you want to expand your repertoire, consider signing up for a class.

There are four stages of breathing used in yoga

�?Stage one (puraka) is a single inhalation.

�?Stage two (kumbhaka) is a slight pause after inhalation. It should be motionless.

�?Stage three (rechaka) is an exhalation. It should be smooth and continuous.

�?Stage four (kumbhaka) is a slight pause after exhalation.

Assisted forward fold

Loosen tight hamstrings and fight backaches with this modified version of a traditional standing forward bend from Jay Blahnik’s Full-Body Flexibility (Human Kinetics).

A. Stand facing the back of a sturdy chair with your feet hip-width apart and your hands on the back of the chair.

B. Step away from the chair and slowly bend from the hips, leaning forward until your chest faces the floor and your arms are extended in front of you, hands still on the chair. Avoid hanging your head, tensing your shoulders or rounding your spine. Knees should be slightly bent. Hold for 10 to 30 seconds.

Cat stretch

Improve your posture and flexibility by gently stretching your neck, abs and back (weight-bearing exercises such as this one also help stave off carpal tunnel syndrome).

A. Position yourself on all fours with your hands aligned directly under your shoulders, palms on the floor, and your knees under your hips. Begin with your spine in a neutral position.

B. Round your back, tucking your chin into your chest. Imagine your spine arching like a rainbow. Then straighten your spine.

C. Now arch your back, lifting your chin away from your chest. Alternate movements at a slow pace, 10 to 12 times.

Bonus! Download or print our yoga posters for easy-to-follow illustrated instructions to help you get the moves just right.

To view our yoga posters you will need Adobe Acrobat Reader. If you don't have the reader  visit Adobe for a free software download.

http://www.chatelaine.com/health/article.jsp?content=20051003_121650_5692

Eight-week exercise programs to help you tone your body and mind: 

Yoga perks

By Jaclyn Law

If you practise yoga, you'll enjoy a slew of perks, including increased flexibility, stress relief, toned muscles, better posture and concentration. Yoga may also:

�?improve sleep
�?lower blood pressure
�?increase bone density
�?boost energy and your immune system

No wonder yoga classes—some sweaty and others serene—are in demand across the country.

If you're new to yoga, we recommend practising the Beginner workout. After eight weeks, you may be ready for the eight-week Intermediate workout. The eight-week Advanced workout follows, offering postures that are even more challenging.

For more: http://www.chatelaine.com/health/article.jsp?content=20030521_113955_1520

I've just checked most of the above links & they are good ~  and I'm thinking it would be unquestionably to my benefit to incorporate more of this into my own routine !!

Crescent Moon

1. Place your left hand on your waist. Inhale as you reach the right hand over the ear toward the left side. Hold for 3 counts. Exhale and slowly return.

2. Repeat 3 times on each side of the body.