Congratulations and Welcome to the wonderful world of yoga. As a complete yoga beginner, I am sure you are full of questions and thoughts about your first class. Maybe you are worried you are too fat, unfit, inflexible? Do you think everyone will be better than you? You may also be wondering what to wear, what equipment to bring, whether to eat before or after your class, whether you can drink water during your yoga lesson. Your mind is on overdrive and as much as you wish to enjoy your yoga class you are conscious of all the self-talk, doubts and concerns muddling through your brain.

These thoughts and feelings are perfectly natural and, in my view, a good indication that you are thinking ahead on how to get the most out of your class.

Did you know that regular yoga practice can help to alleviate the signs and symptoms of stress? Certain poses can improve digestion, reduce back pain and improve flexibility? There are numerous other benefits you can experience, such as a deep sense of calm and inner peace.

To put your mind at ease and to help you enjoy the benefits of yoga here are seven basic guidelines for you to consider to help you get the maximum enjoyment from your class.

How To Enjoy The Benefits Of Yoga – Seven Easy Ways

1. Stay focused. Yoga is a complete health care system which effects you on a physical, mental and emotional level. As you practice, stay focused on what is happening to your body, the quality of your thoughts and energy levels.

2. Be Gentle with yourself. If you have not exercised or stretched your body for a while you will be amazed at how stiff you feel. You may have tight hamstrings which prevents you from going into certain poses. Rather that push and force your body into position, just relax and be gentle with yourself.

3. Breathe. Yogic breathing forms the core of your yoga practice. As you practice, allow your breath to be gentle, steady and full. Make sure you learn how to breathe correctly and how to use your breath to get into and out of positions.

4. Smile. Smiling releases anti-stress hormones in your body. Coupled with the opening and releasing of energy from the yoga poses you will feel happy and light. Smile and enjoy these feelings.

5. Listen to your body. Your body has a marvelous way of communicating to you. Every movement you make in yoga sends a message to your brain via the central nervous system. Use your practice to fine tune your sensitivity and inner awareness to what your body is saying. You may notice tingling, warmth or even areas of coldness in your body. This is your body’s way of responding, letting you know that “something” is going on inside. The more you practice yoga the easier it becomes for you to internalize and understand what is happening.

6. Share your thoughts and insights with your teacher. Feedback is important. At the end of your class, or if appropriate, during your lesson, let your teacher know how you feel and what poses you enjoy, or found difficult. This will enable your teacher to modify and adapt poses to suit your particular needs.

7. Give Thanks. Your body is a fine instrument. Treat her well and she will give you many years of good service. At the end of each yoga lesson, spend a few moments in quiet reflection and allow your body to rest and receive the blessings and joys of yoga.

The more you practice yoga, the easier it becomes for you to still your mind and to enjoy the fruits of your practice. Have fun and enjoy your yoga practice.

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From Ntathu Allen, The Yoga For Stress Management Consultant

Quickly go tell all your non-Yoga friends that they better start doing Yoga poses if they want to start building muscle…. what? I can hear you now!

There are many parts of Yoga (8 parts in fact), but here we are only concerned with the Yogic benefits of muscle stretching and body resistance training to really allow you to develop to another level of muscle building.

Leading by example are two actors (with nicely buffed bodies) that regularly practice this ancient Indian exercise is Matthew McConaughey and Spiderman’s Tobey Maguire.

Both having lean muscular and athletic bodies.

MUSCLE STRETCH

In your younger days you were probably very flexible but as you aged, your body decided that stiffer shorter muscles were the way to go.

In your teens, your lower vertebrae starts to fuse, your hamstrings are no longer strings but more like surf boards, stiff and less flexible.

So for most of us adulthood brings on poor flexibility preventing a full range of motion in exercise, so we end up with limiting our results.

IF YOU DON’T GO ALL THE WAY DOWN ON A BARBELL SQUAT – TRY THIS!

• Not performing a full range of motion means missing out on the full benefit of the exercise.
• For your next Squat: – Lighten the load and go all the way down and then up and feel the difference.
• The price of tight muscles is that you get less muscle growth from the same strength-training effort.

Yoga stretching helps circulates the blood through out your limbs, it counteracts tightness and promotes a better recovery after exercising.

A quicker recovery mean you can train again sooner.

WHY and HOW?

Strength through yogic stretching is directly related to your Golgi Tendon Reflex threshold. Not to be confused with Tibetan Gogi berries, that’s another post all together.

The tendons are called Golgi Tendon Organs (GTOs), these are nerve endings within your tendons that deactivate or shuts down your muscles when you try to lift weights which are too heavy.

Regular stretching gives your muscles the ability to fire more efficiently without shutting down in response to stretched tendons.

GTOs are your protection against damage. Stops these from working, yes you will lift heavier but also damage to your body is likely.

When lifting weights and you fail with a weight on a max rep, it isn’t just because of muscular fatigue: it’s because your GTOs turned on and shut down your muscles.

IF YOU ARE HAVING PROBLEMS LIFTING HEAVY – TRY THIS!

• Its unusual if you are able to lift your heaviest weight over all 5 sets, because your body needs preparation.
• Try lifting all 5 sets at your heavies level, the first 2-3 sets will be difficult but the next 3-5 will seem to be easier! Why?
• Cause your GTOs are saying not now but later… its a protection.
• The best way to lift heavy is to do 1-3 warm up sets which is sending internal signals to the body to get ready… then “HIT IT” lift your heaviest on the 3-5 sets and watch your records increase.

SO HOW DO YOU RAISE YOUR GTO THRESHOLD?

By stretching your muscles and ligaments regularly you can raise your GTO levels, gaining a strength increase by as much as 15 to 20%. (Sounds unbelievable!).

The higher your GTO threshold, the more intensity you can train with which leads to greater strength gains.

DURING WEIGHT LIFTING

Yoga stretching between weightlifting sets keeps your muscles flexible and loose.

Your muscles will need the added rest given to them between sets when the static stretching principle is applied.

When you are done with your workout, you will have stretched all of the major muscle groups without taking up much additional time.

TIP – Full stretching sessions should be done only after your weight training is completed as this tends to cool down the muscles.

Examples of Body Strengthening Yoga poses.

1. Virabhadrasana (Warrior Pose),
2. Vrksasana (Tree Pose),
3. Trikonasana (Triangle Pose),
4. Adho Mukha Svanasana (Downward-Facing Dog Pose),
5. Navasana (Boat Pose),
6. Sarvangasana (Shoulderstand),
7. Setu Bandha Sarvangasana (Bridge Pose),
8. Plank.

Other Health Benefits Of Yoga

• feel more relaxed and learn to stay relaxed.
• overall muscle tone improves as well as alignment.
• adds vitality to your spine, improving all systems of the body, especially the glands and nerves.
• lungs expand, increasing oxygen intake.
• sleep better.
• be less tired during the day with higher energy.
• immune system will strengthen.
• learn to set aside time for yourself.

Yoga when done consistently will increase your strength.

Yoga helps you tune into your body and you will benefit in many ways.

If you can bring breath, awareness, and your body into harmony, you allow your body to work at its maximum fitness capacity and this really provides a solid platform to increase your muscle growth.

Hi my name is Raymond Ho. I’m interested in finding and providing helpful information on healthy balanced fitness.

Please feel free to visit my holistic blog called Zen My Fitness where it combines Zen, Yoga, Body Building and Nutrition.

Tao means simply means a “the way” or a path. It is also interpreted as a road that informs a way of life for an individual. It a channel or doctrine which if followed would lead a more peaceful life. It is therefore a yard-stick of morality and at the same time it defines a process that leads to achieving of high moral status.

Tao cannot be expressed and precedes and encompasses all it’s referred to as ‘the nameless’. This is consistent with its peaceful and non-combative principle. Therefore most of what is expected of an adherent of the Taoism principle are not violent in any way. Even in the most extreme of situations, one will is not expected to violently or strongly attempt to make known their way of thought. This is owing to its principles which neither can ever be adequately expressed in words. Therefore all observable objects in the world as referenced in the Tao Te Ching – “The Way of Power,” or “The Book of the Way”) as ‘the named’ are considered to be manifestations of Tao therefore only operates within its boundaries.

There beliefs holds to a knowing and following of such principles as much of their writing focuses on the value of following the Tao – which is called Te (virtue) and placing emphasis on uselessness in the understanding of the Tao. As expressed through yin and yang argumentative concepts stating amongst other options that every action creates a counter-action naturally. This results to unavoidable movement within the Tao’s manifestations.

Wu wei is a core concept in Taoism meaning “without action” If expressed by the paradox wei wu wei, it means “action without action” or “effortless doing” it’s practice and efficacy is a fundamental with Taoists. Therefore, you will find most believers in Taoism to be peaceful as is the case of Mahatma Gandhi. The goal of effortless action as aligned with Tao reveals the soft and invisible power within creation and amongst Taoists, masters of school of thought can observe and follow this invisible potential.

In ancient Taoist texts, wu wei is associated with water through its yielding nature, though soft and weak, has potential to move earth and carve stone. Taoist philosophy holds that the universe and all its components works harmoniously accordingly and external forces exerting own will against the world, is disrupting that harmony. Taoism doesn’t prove or single out man’s will as a problem, but aims to it asserts existence and operating to place his will in harmony with universal nature to signify fundamentally the original and true nature of the world.

These principles of Taoism are tuned towards making an individual more at home with self and at peace with the universe.

Jeff Brendan is a Dahn Yoga meditation student and enthusiast. Always willing to share his experiences and help others by sharing his knowledge.

Finding a Yoga Class
When you finally decide which type of yoga is best for you, the next step is finding a class for it. There are many resources online that will help you find a class and you can also ask your local gyms or check the newspapers. Yoga is very popular so you shouldn’t have a problem finding a class near you.

What to expect at your first class
Upon entering the class, students usually place their mats in a grid facing the front of the room. In a cross-legged position, they wait for the instructor to show up. The instructor usually begins some chanting and poses to warm up with. It is not uncommon for the instructor to give each student some help on their poses and body positioning, so don’t feel singled out if the instructor takes interest in you.

Yoga Equipment
You will need to have the proper equipment for your yoga classes.

- Clothing should be breathable and comfortable. The top should be long to accommodate the stretching you will do. The pants can be any type of fitness pants as long as they aren’t too tight and allow for the stretching and poses.
– Shoes aren’t even required as most yoga classes require you to be barefoot.
– Yoga mats are a must have. They not only help you stay in your own space, but they provide your hands with traction and helps cushion the hard floor. Some yoga studios will rent these or allow you to borrow them, but I would recommend buying your own so you are confident it is clean.
– Additional equipment such as blocks, blankets and straps are sometimes used in the more advanced classes and occasionally in certain beginner classes. They help with your body alignment and comfort and come in handy for numerous things during a yoga class.

Etiquette
Most yoga studios have the same rules as any gym, but here are some basic guidelines so you know what to do when you walk in the door for the first time.

- Take your shoes off and place them near the door.
– Leave your cell phone in the car or turn it off when you enter the building.
– Always show up on time or early
– Make sure you allow enough time in your schedule to complete the entire class, including the relaxation at the end (Savasana)

A few more tips

- Drink a lot of water (you should be doing this anyway)
– Never eat a large meal before class
– Let the instructor know if this is the first time you’ve done yoga
– Don’t be afraid to ask for help
– Research each yoga method before you choose one, you don’t want any surprises during the first class
– Observe the other students for some ideas
– Enjoy the class! Yoga can be fun and relaxing, go in with an open mind and have a good time.

Sara Gardner has been writing articles for almost 3 years. She specializes in a variety of subjects such as electronics, fitness and cooking. You can check out her latest website at http://www.doshogyms.com where you can find reviews and information on Dosho Gyms.

Doing yoga meditation can help you improve your mental and physical health. Yoga builds a strong mind and a strong body and gives us the strength we need to cope with whatever happens to us throughout the day. Yoga is great for helping people cope with stress. This kind of meditation is a great way to relax your mind and body and re-energize yourself as well. Yoga is one of the only ways you can get both relaxed and energized at the same time, which is one of the reasons it is so popular. These are two important health benefits.

During meditation, you have to keep your mind focused on an idea or an object. Yoga meditation poses cannot be done correctly unless you concentrate and focus. When you are focused mentally and physically, you are going to get many health benefits.

How Do You Do Yoga Meditation?

Anyone who is new to this kind of meditation would benefit from joining a meditation class in her area. Yoga is very popular so most people will find a wide variety of different yoga classes offered near them for beginners and experts alike. There are even yoga meditation classes you can take on your lunch hour, giving you the opportunity to decompress during the day. In a yoga meditation class, you will learn the right way to do the many yoga positions and you will learn what you are and are not capable of doing. Some of the yoga poses are more difficult than others so you may not be able to do them all right away.

How Difficult are the Yoga Meditation Poses?

A lot of people think yoga requires you to basically tie yourself in a knot. Most people think of the Lotus position when they think of yoga. This position is done sitting with your legs crossed and your feet on the opposite leg and hands on the knees. This position may look difficult but it is not as hard as it looks. The majority of the meditation yoga positions are easy to learn and do with a little practice. It won’t be long until you have the yoga routine down.

The only way to get the health benefits of yoga is to do it frequently. It is important to take time out of your busy day to do your yoga meditation. That way you will feel refreshed and have the energy to get through the rest of your day.

Terje Brooks has written articles online for many years. He likes to write about health and fitness, home and family issues as well as other topics. Take a look at his prenatal yoga DVD homepage that contains sun salutation yoga information in addition to related info and product reviews.