According to results of a study published in the Journal of Women’s Health – “Yoga is beneficial for those planning to quit smoking”…And, this is no longer conjecture but a scientifically proven fact. Yoga is a good complementary therapy for cessation of smoking.
The leading preventable cause of death worldwide is addiction to nicotine. Nearly 6 million people die each year as a result of cigarette smoking, both from direct tobacco use and/or exposure to second-hand smoke. Smoking is associated with a host of adverse health related conditions such lung cancer, chronic bronchitis, heart disease and stroke, to mention a few. In addition to these health consequences, nicotine use contributes too many troublesome effects on social and psychological well-being of smokers as well as non-smokers.
Research has shown that 70% of smokers who attempt to quit do so without the use of evidence-backed programs and 90% of those will relapse. Cessation programs are readily available to smokers, but they remain largely under-utilized, mostly because smokers are unaware of them. In order to bolster cessation attempts and ultimately increase success rates, smokers need to be made aware that safe, effective, and accessible means of quitting are available and yoga is certainly one of them.
Yoga has shown great promise in helping smokers to end their addiction because it deals with emotional stress while at the same time reducing the nicotine withdrawal symptoms that commonly arise.
The hassles of trying to quit smoking…
Although there are effective strategies for smoking cessation quitting can still be tough. The onset of nicotine withdrawal symptoms such as irritability, anxiety, depression, headache and insomnia are often quite difficult to manage. Therefore, most smokers fail in their attempt to quit smoking successfully. It is important to realize that quitting smoking is not one day affair but the result of good planning, a focused approach and a well controlled mind. Yoga can help overcome the obstacles most smokers encounter when they begin a smoking cessation plan.
According to American Public Health Association, yoga based intervention, with an emphasis on meditation and the help of an experienced practitioner, can manage emotional stress and help cope with the various withdrawal symptoms that are bound to arise after quitting smoking. Quitting smoking is emotionally and physically challenging, but thankfully, yoga practice has the power to address both these issues.
How yoga helps to cope with nicotine cravings…
A regular smoker’s body is habituated to receive doses of nicotine multiple times during the course of a day and that leads to nicotine dependency and addiction. When you stop smoking, the body generates its own reactions due to the absence of nicotine and this is what’s commonly known as ‘nicotine cravings’. Finding ways to deal with tobacco cravings is the biggest challenge you’ll face when you are trying to quit smoking. Fortunately yoga is there to calm the mind, control frequent mood swing, promote a sense of patience, increase your ability to listen to your body and enables you to exercise a greater sense of control. For instance, whenever a strong tobacco craving strikes, deep breathing exercises and yoga asana can help immensely to deal with stress, resulting in a reduction of the urge to smoke.
Using yoga to combat mental/emotional stress…
Some people have a harder time then others when quitting smoking. The frequent nicotine carvings that are associated with smoking cessation usually provoke a state of anxiety and stress. Yoga practice, as a complementary stress-reduction technique, helps to combat mental/emotional stress. The study referenced above states that yoga practice reduces perceived stress, negative impact, and anxiety among women smokers who want to quit. Yoga practices including regulated breathing, and focused attention are known improve mood and promote inner peace.
Yoga also helps to restore lung health…
Everyone knows that smoking has a devastating impact on your lungs and their functioning. However, regular practice of yoga is a practical way to take care of your lung’s health. Yoga opens the lungs and stimulating lung tissue, improving their functioning capacity. Restoration of lung health subsequently helps to improve success rates for those determined to quit smoking.
No need to hide your droopy breasts by wearing push up bras any more. If you’re looking for a good solution for saggy breasts, try yoga practice. Yoga asana can give your breasts excellent lift and refined contour.
A woman’s breasts are generally taken as an indication of her overall beauty and body fitness. Sagging or drooping breasts can take away your confidence and make you feel overly self-conscious, especially if you’re in the nude or in loose fitting, skimpy clothes. This can also lower your self-esteem. In these situations, you may be tempted to fall victim to all the ads and commercials claiming to tone and firm breasts, going so far as opting for cosmetic breast lifting surgery. Things like padded bras and other absurd “boob boosters” are not only expensive but also cumbersome to wear.
Maintaining proper physical posture, regular breathing exercises and practicing mediation will all help to achieve a more perfect body appearance, so you can walk gracefully with a nice youthful body presence.
Breast toning can be a problem in itself. Sagging breasts are a common complaint among aging women. However, many women notice it to a great extent after pregnancy, breastfeeding, and/or losing weight. Breasts are primarily made up of fatty tissues and milk producing glands, but they lack muscle mass. This makes it nearly impossible to tone or shape the loose skin in sagging breasts. When breast tissues are no more capable of holding your breasts up, the result is saggy boobs. So, this begs the question; what you can do to improve your bust-line?
There are yoga asanas that can firm, tone and strengthen the underlying muscles that your breasts rest upon. Stretching and strengthening the upper chest muscles (pectorals) and the chest muscles surrounding the breasts will tighten and lift them up. Regular yoga practice works for nearly all breast problems and bestows a more curvaceous look.
Yoga asana practice is a completely natural method which has direct impact in improving both breast shape and breast health. Yoga exercises, especially those with special stretching techniques help to streamline top-heavy figures and give breasts a “perkier” look. Good breast shape with enhanced cleavage can heighten your sense of feeling beautiful, plus it boosts your confidence.
Yoga Asanas to Tighten and Firm Breasts…
The yoga asanas (poses) outlined below stretch and open the chest, helping to strengthen the chest muscles and subsequently tighten and firm the breasts, greatly improving their appearance.
• Setu Bandhasana (Bridge pose): Reclined inversion stretches the chest and opens up the sternum.
• Utthita Trikonasana (Triangle pose): Extended lateral stretch expands your chest and shoulders.
• Bhujangasana (Cobra pose): Intense backbend with raised hood stretches pectoral muscles and expands the chest.
• Dwikonasana (Double angle pose): Backward stretching followed by forward bend gives a great stretch to the chest.
• Dhanurasana (Bow pose): A basic back-bend stretches the entire chest.
• Virabhadrasana (Warrior I): An intermediate standing posture causes the chest to open.
• Viprita Karani (Inverted leg stretch): Legs up the wall position reverses the effect of gravity on breasts.
More Useful Tips for Healthy Breasts (in addition to yoga asana)…
What is a retreat? It’s a quiet or secluded place where you can rest and relax.
What are a YOGA retreats: Quiet and secluded places where you can rest, relax, eat healthy, gain knowledge, insights, personal strength and PRACTICE YOGA.
Is your daily routine getting you down? Have you ever wondered what might happen to you and to your life if you would just make the time to retreat to a place where you’re offered delicious, nutritious food and someone leads you in daily yoga and meditation practice? Where you’re in the company of other like-minded/like-hearted seekers of truth, love and beauty? Once you’re on a yoga retreat (or yoga holiday, as they’re sometimes called) all your regular daily obstacles will be gone and your day to day hassles will be put on hold, while you’re hooked up to a program that offers solutions for you when you return, so that your “normal” daily routine will have some pizzazz, a new energy and a new and refreshing feel. You’ll return rejuvenated and recharged and with a whole new attitude, plus you’ll be feeling energy you haven’t felt since you were a kid.
Most yoga retreats take place in very special (and secluded) corners of the world (like National Parks, remote beach areas, or camps in the mountains), special places where time seems to slow down, providing a new and insightful perspective. If you’ve never had the opportunity to participate in a yoga retreat (or even if you have) and/or you feel your practice could use a bit more spark, your adventure is not as far away as you might imagine, why put it off, with a little planning you can make it happen! This unique type of getaway tends to bring like-minded/like-hearted seekers of truth, love and beauty together and creates a fertile ground for awakening the miracle that is you. A yoga retreat will affect you physically, mentally, emotionally and spiritually, basically producing a profound and positive effect on your entire being.
Retreats provide a break from your normal routines and time to focus on releasing, discovering and applying new found tools. Retreats that are well constructed allow for personal attention given to your own specific areas of need. This personal attention gives you a tool box filled with plenty of options. There is nothing more inspiring then returning from an experience empowered with new found strength. The power gained on a yoga retreat continues to help you as you return to your regular daily life with a new set of tools to release pain, regain strength, and find deep rest and peace plus you’ll be able find and open doors to possibilities where there were just blank walls before.
There are times on a Yoga retreat when adventurous activities like hiking, biking, swimming, kayaking, etc. are offered and other times when silence is to be observed while doing cooperative communal service. There will be new dietary experiences to taste and enjoy, learning to practice “Ahimsa” (non-injury to others) while savoring plant based foods – both raw and cooked. There may be a time for cleansing/detox and giving the body a break from un-healthy habits.
On some retreats you’ll be surrounded by beautiful settings, while on others you may focus on sensual pleasures like massage, energetic healing or bodywork. A Yoga retreat may involve early morning meditation to stop the constant chatter of the mind. Also, there’s Vipassana (insight meditation) for those interested in self-reflection or looking for a more spiritual experience. There may be instruction which will help you learn Pranayama and other advanced breathing methods.
What kind of people go on Yoga retreats?
∙ Some are young; others are elderly (and all in between).
∙ Some are loose and flexible, while others are a stiff as a board.
∙ Some may be exhausted or at a crossroads in their life.
∙ Some simply want a chance to get away from it all.
∙ Others want to take care of just themselves for a change.
Here are a few of the most common reasons people go on a yoga retreat:
∙ Deepening an existing practice
∙ Restarting a practice that was dropped
∙ Testing the waters (if you’re new to Yoga)
∙ Finding a new direction in life
∙ Meeting new, exciting people
When you leave your daily routine and go for a yoga retreat, you set the stage for:
∙ Stress and pain relief
∙ Deep Rest
∙ Increased knowledge and understanding
∙ Greater appreciation for all things
∙ Diet improvement with delicious healthy food
Tip: Knowing exactly what kind of experience you’re looking for before signing up will help ensure you pick the retreat perfect for your needs. Selecting retreat with a time frame suited to your schedule is also important; whether it’s a day retreat, a few days, a week, or even longer. And, perhaps most importantly, it is always recommended that the retreat you select is lead by certified yoga instructors who are prepared to work with you at your skill level. Spending intimate time with an experienced yoga teacher is one of the most potent opportunities for change available today; being a mixture of instruction and inspiration, it will guide you toward being a more authentic and powerful human being.
In conclusion: Yoga retreats are the latest trend in yoga where you will be able to gain many profound benefits beyond those found when participating in a few hours of yoga sessions or classes. Those who attend such retreats and are guided by a yoga master, report experiencing a silent, inward revolution; one that produces a conscious growth and outward “evolution” of their body and mind. Contrary to the general belief that yoga is limited to an individualistic practice, a yoga retreat allows you the opportunity to explore the social aspect of yoga. Plus, the closeness to nature and having the time and opportunity to re-examine your motivations, goals, and beliefs helps you to become re-united with yourself and the awesome person you really are, both when you’re alone and in the company of others.
Many beginning yoga students ask, “Why should we use Sanskrit terms when learning the asanas? How important is it? Do we have to learn it?” These are common and reasonable questions indeed.
Using Sanskrit could be compared to honoring an ancestor? Why? Because, this is an ancient Indian language that is believed to date back to the 2nd millennium B.C.; back before written language, when knowledge was verbally passed from generations to generation. The vast body of literature in classical Sanskrit encompasses all branches of knowledge and culture, and the Rig-Veda (in Vedic Sanskrit) is widely acknowledged as the oldest written record of mankind. This is a legacy felt to belong to the entire human race. Sanskrit is often referred to as the language of the gods, and has by definition, always been a classical language used for sacred and learned discourse.
Shri Brahmananda Sarasvati (a Sanskrit scholar and founder of the Brahmananada Ashram) called the study of this language is the study of the science of vibration. Mantras (meaningful, harmonious words, phrases, verses or portions of scripture – helpful for meditation, prayer and spiritual study), are usually spoken in Sanskrit. However, even by simply calling out the asanas (poses) in Sanskrit during class, there is a melody and a rhythm that makes them joyful and vibrant. Sometimes it may almost sound like you are singing. Try it and notice the way the tongue touches the roof of the mouth while speaking or chanting in Sanskrit, and how this energizes the whole body. When you chant or speak this language of vibration, you’ll feel the essence of the mantra more deeply than before, and ultimately this is beyond words and language.
You don’t need to be an expert at Sanskrit to feel its power, for example: at the end of the Heart Sutra there is a Mantra. It is called “The Mantra which Calms All Suffering” … “Gate Gate Paragate Parasamgate Bodhi Svaha!” Without having any idea what the words mean you can feel their energy and their power.
Gate Gate Paragate Parasamgate Bodhi Svaha
If you practice yoga is it absolutely necessary to learn the Sanskrit terms? No, but with a little practice you might like it, or even fall in love with it like many students of yoga do. Give it a try, and if yoga practice is new to you, don’t get too caught up with trying to remember all the Sanskrit asana names; simply “absorb” the Sanskrit during your teacher’s instruction. You’ll be surprised how much you pick just by being attentive. If your yoga practice is more experienced, and you to make an effort to learn the names of the asanas in your sequences, you’ll find your practice will be richer for it.
You Can Enliven Your Inner Core with Sanskrit
Personally experience the power of Sanskrit. When you intone its 50 syllables, you’ll enliven, awaken and strengthen your inner core, making your body, mind, and spirit fit for the stages of yoga, especially the higher ones.
You Can Enrich Your Yoga Practice with Sanskrit
Don’t subscribe to the mistaken notion that Sanskrit is a dead, classical language requiring a long and painful commitment to learn. In a relatively short time, you’ll be able to pronounce most of the names for the yoga asanas. By doing so, you’ll increase the depth of your breath, and open new channels for the flow of prana (life force) with the sound vibrations of Sanskrit. You will also begin to understand the real value and purpose of the Yoga Sutras within the practice of yoga.
You Can Enlighten Mind, Body, & Spirit with Sanskrit
Yoga is much more than just a physical exercise. It prompts a profound expansion of the mind and spirit through the technique of recognizing Sanskrit as sacred sound. The practice of Sanskrit recitation has many benefits, among them:
Final note on learning Sanskrit… Because it’s 100% phonetic, Sanskrit pronunciation can be extremely easy to learn. It is not necessary to read the original script (called Devanagari). The Romanized form of Sanskrit (called transliteration), uses English letters with occasional marks (diacritics) above or below certain letters. This form allows us to pronounce Sanskrit words properly by reading letters already familiar to us through the English language.
Once again it’s that dreaded time of year we call allergy season, because of the amount of pollen in the air many of us are troubled by watery/itchy eyes, sneezing, nasal congestion, runny nose, scratchy throat and coughing. Pollen is there to help plants reproduce, but if you inhale it, it may cause these allergy symptoms to really flare up. These common allergy symptoms are the body’s way of defending itself against bacteria, viruses and pollens.
Aside from the seasonal allergies there are perennial allergies, usually present year-round, and these include allergens such as cigarette smoke, air pollution, strong odors (such as perfumes), pet dander and house dust mites which also impinge the respiratory system. Molds are another source of allergy symptoms and can be a seasonal or perennial allergy trigger. Fortunately, yoga is there to help!
Of course, the best way to prevent allergy symptoms is to avoid what triggers them; like staying indoors on days when the pollen count is at its highest and keeping your home free of dust. Although these annoying symptoms may not be completely eliminated, yoga can help greatly with both their prevention and their management.
Studies have shown yoga to have a stabilizing effect on the immune system, and with regular yoga practice, overall health, wellness and local resistance in your respiratory passages is improved, making it easier for your body to ward off those allergens. Yoga is also an efficient and effective stress management technique, and since stress aggravates the discomfort, anything that helps you relax, control your mind and hold your emotions in check, works well to control your allergic reaction.
Some asanas especially helpful for allergies:
• Sarvangasana (Shoulder Stand) and other Inversions open nasal passages and improve drainage. However, do not hold the pose for more than a minute or two at a time or you may run the risk of creating too much pressure.
• Halasana (Plow Pose) opens up the muscles at the base of the skull and the back of the neck, where pressure tends to accumulate. When these muscles are relaxed, drainage can occur much easier.
• Setubandhasana (Bridge Pose) and other Back-bends stretch and open the chest. You can also use a Balance Ball or even stretch over the back of a cushioned chair. This will not only to help with allergies but also to undo all the forward bending/moving/leaning postures (like sitting in front of a computer, cooking, driving, etc.) that make us slump over. Back-bends are also a excellent way to expand the chest and lungs which increases lung capacity.
• Matsyasana (Fish Pose) is another awesome way to open the chest, lungs and throat for freer breathing. This pose will stimulate the thymus gland (located under the sternum). This is particularly helpful for young children with allergies, since one of the primary functions of the thymus is to regulate the lymphatic system and help to establish immunities which significantly decrease after puberty.
The Three-Part Yogic Breath also increases lung capacity and works to decrease toxins and remove stale air. By reducing stress, it improves immunity and makes you much less susceptible to allergies and colds.
And, let’s not forget Jala Neti which flushes out the nasal passages, alleviating many of the symptoms of allergy sufferers.
Try these yoga poses the next time you feel your allergies are about to act up. But keep in mind, yoga only helps in the management of allergies and does not affect a permanent cure. The attention of a trusted health-care professional may still be needed if allergy symptoms persist or become more severe.
Yoga as a therapeutic practice will encourage the process of detoxification. Hot yoga in particular really prompts a release of toxins into the bloodstream for elimination. In the long-run, this is very beneficial for your skin. But in the short-term, you might ask “what gives?” Yoga’s supposed to make me healthy not cause my skin to break out?
Since the skin is the largest organ in your body, and is also one of the key organs involved in detoxification, it’s not uncommon for your face, chest and back to show signs of the cleansing process. If you’ve been experiencing unexpected breakouts after starting a yoga practice or even when coming back to yoga after a break, these uninvited eruptions may well be a result of the detoxification process. Not to worry, this is not uncommon, and it’s is a good sign that the bodily changes yoga is making are having a positive impact on you. If you’re a bit toxic and your body is releasing a lot of toxins all at once, faster than your eliminatory organs (especially the skin) can get rid of them, then these organs will be a bit overwhelmed, but rest assured, this is a temporary situation and there are a few things you can do to avoid excessive or prolonged breakouts:
•First and foremost, eat well: A clean diet is the key; so avoid refined sugars, saturated fats/partially hydrogenated oils, fast foods and most highly processed foods. Replace these foods with fresh fruits, vegetables and whole grains, organic whenever possible and practical.
•Remain well hydrated: Drink plenty of water! It will help flush out those toxins so they don’t get stuck in the sebaceous glands of your skin (the main cause of acne & other breakouts).
•Make sure you always use your own yoga mat: Shared yoga mats are a breeding ground for all sorts of bacteria. Bring your own yoga mat and keep it clean; use a natural mat cleaner after every practice
•Wash your face and hands often: After a sweaty yoga session, wash your face and hands with mild soap and water to fresh and clear. If this is not always possible, keep packs of facial cleansing wipes in your yoga bag, then you won’t have any excuses.
A real detox reaction may last from a few days to a week, and at the very worst shouldn’t last for more than two to three weeks. Then of course, over time, yoga will work to improve your skin. Here’s a couple yoga poses that can help promote a fresh complexion and vibrant skin tone…
•Janu Sirsasana (Head-to-Knee Forward Bend): Sit on the floor on a folded blanket with your legs extended. Inhale, bending your right knee and drawing your heel back toward your groin. Rest your right foot against the inside of your left thigh. Lay your outer right leg on the floor, with your shin at a right angle to your left leg. Press your right hand against your inner right thigh and your left hand on the floor beside your hip. Exhale and turn your torso to the left, reaching to grasp your left foot in your right hand. Inhale and lengthen through the top of your head, twisting further to the left. Reach your left hand to the outside of your left foot, exhaling as you bend forward to touch your nose to your knee. Hold for up to one minute, then release on an exhalation. Repeat on the other side.
•Ardha Matsyendrasana (Half Spinal Twist): Sit on the floor or your mat with legs extended. Bend your knees, sliding your left foot under your right and laying the outside of the left leg on the floor. Step your right foot over your left leg, standing it on the floor outside your left hip, right knee pointed up at the ceiling. Inhale and lift through the top of your head, then exhale, twisting to the right. Press the right hand against the floor behind you, and then position your left elbow on the outside of your right thigh near the knee, upper arm lifted in a wave. Twist your head to look right, or counter-twist it to look left. Hold for up to one minute, lifting with each inhalation and deepening the twist with each exhalation. Release with an exhalation. Repeat on the other side.
*Remember, the health and vibrancy of your skin is directly related to circulation, so poor postural habits that inhibit blood flow to the skin can lead to skin disorders.
Twists are particularly good for increasing circulation to the face and neck because they turn the head, neck and shoulders in relation to the upper back. A few that are recommended for a glowing complexion are:
•Bharadvajasana (Bharadvaja’s twist)
•Ardha Matsyendrasana (half spinal twist)
•Trikonasana (triangle pose)
* Inversions are another way to increase blood flow to the face. Begin with Viparita Karani (legs up the wall pose) and ask your yoga instructor about more inversions that may be helpful.
Last, but not least: But what if you start a yoga practice and your complexion doesn’t clear up, or it gets worse? If your symptoms get worse, that may mean your practice is too vigorous. Having too much heat in the body can impact digestion and irritate the skin. This sometimes happens when you’re forcing your poses, your yoga practice is too challenging or if you’re going through your sequences too quickly. Your breath is probably the best gauge; it should remain constant and smooth. If it isn’t, try slowing down and focusing on relaxation or consult with your yoga teacher.
Mala beads (or prayer beads) contain quite a bit of mystery, especially for those who are unfamiliar with them or the practice of mantra meditation. Malas are also referred to as mala beads, Buddhist beads or Buddhist prayer beads. Mala beads have been used in Buddhism and Hinduism for centuries.
They can be made in a range of different colors and from a variety of materials, and although they’re generally used for the same basic reasons, they mean something slightly different to all who use or wear them. If want to learn more about these beads and how to use them, this article is for you.
If you practice yoga or meditate regularly, it may be good to consider using mala beads as an aid to meditation.
What exactly is a Mala?
Mala beads are a strand containing 108 beads commonly used for keeping count during mantra meditations. The 109th bead on a mala is called the sumeru, bindu, stupa, or guru bead. Malas can sometimes be made of 27 beads or 21 beads for use in shorter meditations. Malas are customarily made with round beads which are usually 7-8mm in size (sometimes 10mm), and their spherical shape allows them glide easily through your fingers.
Traditional malas are made with Rudraksha beads, lotus seed beads, yak bone, Bodhi seeds, or wood. Healing malas are made from assorted gemstones, which each have their own energies, properties, and colors. As an example, there are numerous malas that are made from black onyx, turquoise, rose quartz, or jade. Malas are used as a tool to help the mind focused while meditating, or counting mantras (Sanskrit prayers) in sets of 108 repetitions. This practice is known in Sanskrit as japa.
Why is using a Mala helpful?
Many people find meditation to be a bit tricky! It can be quite a challenge to sit still and quiet your mind for an extended period of time. The mala can provide a indispensable “anchor” during meditation. It also enables the user to easily keep count during mantra repetitions.
Just how is a Mala used?
Start by holding your mala in your right hand (in India the left hand is considered impure) and using your thumb to “count” each mantra by touching the bead during the recitation and then gently pulling the bead towards you on completion and moving on to the next bead. The index finger is extended and should never touch the mala (The index finger represents the ego, which is recognized as the greatest impediment to self-realization in ancient Hinduism). The large “sumero” (head bead) should not be counted or touched by the thumb and is used as a beginning and ending point of the recitation or repetition.
According to Hindu custom, the sumero is never crossed or passed over, so if more than one round (rosary) is planned, the mala must be turned around to resume again in the reverse direction.
Wearing a Mala. How is a Mala worn?
This is a personal decision and is up to you! Malas create lovely necklaces, and can also be looped multiple times around your wrist; but a mala should never simply be considered a piece of jewelry. It’s a commonly accepted that when malas are used regularly for meditation and repeating mantras, they absorb and retain the beneficial vibrations of the practice. So the more you wear it and use it during meditation, the more positive energy it absorbs and reflects back.
Final notes:
Contrary to popular belief, malas do not in and of themselves have some inherent power unless you “awaken” your mala during sacred prayer and meditation. There’s a lot more to the power aspect of malas than this, but in summary, it is your belief and your faith which is the deeper secret of the mala’s potential. Your relationship to your mala is based on the devotion you cultivate through controlling your own mind, during prayer, meditation and while reciting mantra. Basically, it’s your heart felt faith, good intentions and prayers that create the power.
If you’ve ever practiced yoga, Pilates or worked with a personal trainer you’ve most likely heard about the importance of engaging or strengthening “the core.” And have you noticed how as soon as you tighten or “firm up” your belly, your posture changes in a positive way? That’s just one example of the power of “core strength!”
The Core Muscles – where they’re located & what they do…
Core strength is totally dependent on the core muscles but what exactly are they? The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles and muscle groups. A common consensus is there are 29 pairs of muscles that make up the core. But, rather than go into detail about all 29 pairs let’s just say that the core muscles run the length of the torso and spine; they work together to strengthen and stabilize the pelvis, spine and shoulders, maintaining a solid foundation while transferring energy from the center of the body out through limbs.
Some of the most common core muscles that accomplish this task are:
Rectus Abdominis (the “Abs”) – Located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as a “six-pack” due to its appearance in individuals with a well developed musculature. It acts to flex the vertebral column (particularly the lumbar portion), it tenses the anterior abdominal wall assisting in compressing the abdominal contents.
Erector Spinae- This group of three muscles runs along your neck to your lower back. It functions to straighten the back and to rotate it to one side or the other.
Multifidus – Located under the erector spinae along the vertebral column, one of the smallest yet most “powerful” muscles that extends, rotates and gives support to the spine.
External Obliques – Located on the side and front of the abdomen. They flex the trunk forward, support and contain the abdominal contents, assist the breathing mechanism (particularly exhale) and tilt the pelvis.
Internal Obliques – Located under the external obliques, running in the opposite direction. They support the abdominal contents, rotate and flex the spine and play a role in breathing.
Transverse Abdominis (TVA) – Located under the internal obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors – Located in front of the pelvis and upper thigh. They’re several muscles that work together to bring the legs and trunk together allowing you to lift your knees and bend at the waist.
Gluteus medius and minimus – Located at the side of the hip. They function together to pull the thigh away from midline, or “abduct” the thigh.
Gluteus maximus, (hamstring group) – Located in the back of the hip and upper thigh leg. It’s the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.
Hip adductors – Located deep in the inner groin and along the inner thigh. These muscles adduct the hip (pull the thighs together).
Why core strength is considered so important?
Millions of people who share in our modern culture spend a large portion of their day sitting in a work station, in front of a computer screen or just watching TV. Sitting much of the day puts a lot of strain on your lower back and since that’s the part of your body that’s supporting the majority of your weight you need core strength to remain physically functional. When you have a strong core, it protects your body from the harm of remaining seated or inactive most of the day. Sufficient core strength enables you move with more grace, balance and intention, regardless of whether you’re simply walking along, or ascending a flight of stairs.
Why is core strength important during yoga practice?
A strong core works to stabilize your entire body during yoga practice and also outside of the studio, in your regular day to day life. When you neglect to work on maintaining a strengthened core, you increase risk of injury, especially in the lower back. Think specifically about Utkatasana (the Chair Pose). It’s easy to settle into this asana with your “glutes” shifting back, and your stomach area relaxed. After all, there are a lot of things to consider while in this pose (drawing your weight back into your heels, relaxing your shoulders, melting your hips a bit deeper); but think about what happens the moment you suck your belly button in toward your spine, and how this permits your pelvis to become level, which in turn lengthens your lower spine. It even takes just a bit of weight off of your legs and all of a sudden you notice your posture improves in the pose. That’s only one example out of many, so it’s very easy to imagine the impact that a strong core has on every single asana practiced in a power yoga sequence. For instance, a strong core adds grace and stability during the simple transitions from Warrior 2, to extended side angle, and back to reverse Warrior. And that’s nothing when compared to the amount of core strength needed for arm balances and inversions like crow pose, headstand or forearm stand; all asanas that would be virtually impossible without engaging the core!
The next time you’re in a yoga class (or even when practicing at home), think about your core strength during each asana, and each transition, and watch how it transforms your overall experience. And then, continue to think about your core strength after you leave the studio and continue with your daily routine. There’s a good chance this will help you discover more purpose with every movement, even the most simple.
Even if you do not practice yoga regularly (or at all), a health promoting lifestyle can still be very simple, inexpensive, and accessible. While you may (or may not) have heard these 12 tips before, you may (or may not) be actually practicing them.
Try the following list of tips – consider them as basic starting points which will serve as a call to action, enabling you to create sufficient time every day for increased health and wellness…
1. Breathe deeply. No need to wait until later, try it right now and see how you feel. Simply inhale completely until your lungs are full of breath. Now pause for a few seconds. Next, exhale all the way until your lungs are completely empty. Repeat two more times. This is really uncomplicated, but it is challenging nonetheless, and if done with awareness you’ll notice your thoughts often interrupt the process of conscious breathing. These three breaths will calm your nervous system, reduce stress, and move you into a state of relaxation. Take at least three deep conscious breaths every day, and eventually increase to once every hour.
2. Be “mindful” of what you eat and drink. Also remain conscious of why you’re choosing it. A little awareness can go a long way, so just be aware of what you’re putting in your body every time you eat something and then ask yourself; “Is this going to feed my body with the nutrients it really needs?” If your answer is “no,” and you eat it anyway; then ask yourself why you chose to feed your body with anything less than the best.
3. Drink Plenty of Water. You will notice that you feel better on the days that you drink more water (at least eight – 10 ounce glasses) than on the days that you don’t. When you’re properly hydrated you’ll be more awake, more aware, less hungry, and even more energized. Give it a try!
4. Move Your Body. Whether it’s a brisk walk, time spent at the gym, practicing yoga, or any other form of light to heavy exercise; make time to move your body in a conscious way (to the point of increasing your heartbeat and breaking a sweat), at least three times per week. Move your body with the intention of improving your health, not just your looks.
5. Meditate. Take at least five minutes every day to STOP what you are doing, and sit down on a chair, on the floor with your back against a wall, or on a cushion to clear your mind. You do not need to be by the ocean or somewhere pretty to find calm. You can meditate anywhere by visualizing the peaceful spot of your choice. In the beginning, set a timer if you need to and just allow your mind be clear, if intrusive thoughts arise (and they probably will) don’t fight, simply watch them like clouds passing in the sky. Five minutes is really not much time at all, and we have all wasted a lot more time than that doing something less meaningful and productive. As you use meditation to clear your mind, it will help put things in perspective, decrease perceived or anticipated stresses, and greatly improve your focus.
6. Get outside. Take time to commune with nature at least once per week whether it’s in your own backyard, a neighborhood park, by the seashore or in the mountains. Observe the trees, rocks, plants, grass, etc. surrounding you as you take nature in. Immersing yourself in the natural world will invigorate your spirits and remind you of the infinite beauty both on the outside and the inside.
7. Practice yoga and/or stretch. As we grow older we lose elasticity in our muscles and our joints often become stiff. One of the most beneficial things we can do for our physical body is to stretch. Increasing flexibility through stretching is one of the basic tenets of physical fitness. Watch your pets or wild animals and how often they stretch. At least once a day take the time to thoroughly stretch your entire body, especially if you tend to lead a sedentary lifestyle. Those who regularly practice yoga will testify to the health and wellness benefits of stretching.
8. Read inspirational literature. Stimulate your mind as much (and as often) as you can by taking time away from the computer, television or work station to read a book or magazine article. Reading helps you escape your regular conditioned thought patterns and inspire you to make improvements or be more creative with your life. Challenge yourself, and read a book or magazine article at least twice a week.
9. Pray, or exercise some form of devotion. Spend just a minute or two each day connecting with something bigger than yourself, and do this with a sense of gratitude, service and intention. This will create a sacred space in your life and help you to acknowledge the power and goodness inherent in all things.
10. Engage physical touch and closeness. It can be as simple as a hug or a pat on the back, or it can be a massage, but be sure to allow yourself time to give and receive some sort of physical touch every day. A therapeutic massage once a month can work wonders.
11. Think positive thoughts. Perhaps you won’t actually soar from thinking happy thoughts, but you will certainly eliminate (or at least offset) the stress that negative thought patterns can cause. By becoming aware of negative thoughts and words you may well be able to supplant them with positive ones instead. This prompts a new way of looking at things perspective, reduces unnecessary stress, and connects you to the joy inherent in your own life.
12. Last but not least, actually practice everything on this list. While you have probably read or heard all of the above ways to become healthier before, and you might even know them to be true, but, are you actually practicing them? Mentally acknowledging and doing are two different things. Let go of your excuses (or limiting beliefs) like a lack of time or money and see them for what they are – lame excuses, not real reasons. Just try putting forth the initial effort that it takes to include all of the above tools in your daily life and watch your health and vitality increase.
Think about it, practically every yoga injury that happens has been the result of one or more of these three factors…
1. Being in a hurry and moving too fast.
2. Not paying proper attention.
3. Paying attention and knowing you shouldn’t do something, but doing it anyway.
One of the best ways to tweek your asana practice is to consider it your body’s way of getting your attention and maintaining that frame of mind throughout the whole session.
Some Tips to Prevent Yoga Injury…
• Use common sense during practice. Move slowly, paying attention and asking for help when you feel you need it. A good instructor can modify poses.
• Know your body, don’t just listen to it. Remain aware of any troubled spots and avoid irritating or overly stressing them.
• The instructor is not tyrant. If you feel pain or serious discomfort stop; you don’t have to do everything exactly as the teacher says.
• Practice at your own pace and resist the temptation to try to keep up with the person on the mat next to you. Some postures that you are unfamiliar with may require more time and patience, so know your limits.
• Yoga is all about technique. Just like it’s necessary to learn proper technique before starting a weight-training program, you need to observe proper alignment to avoid injury during asana practice.
• Pay attention to the breath, and if your instructor doesn’t integrate breath work into the class, find another instructor.
• Pain and extreme discomfort are never good, if it arises, stop, don’t push into it or just get out of the pose.
Asana practice can be a mirror for the rest of your life. By paying proper attention you can easily see that most of the life events where you might have the feeling of wanting to back up and try it again are also a result of the above three situations.
Lastly, remember that yoga shouldn’t hurt. With proper attention and awareness you’ll be able to recognize those times when you may be overzealous or inclined to disregard cautions you ordinarily would take. Watch for and listen to both the subtle and not so subtle cues your body gives you about how deeply, how forcefully or how long you should hold a yoga pose. This teaches you to easily direct your attention inward which is one of the main goals of yoga.
