The spiritual side of Yoga is actually the original practice. Using Yoga as a series of physical and mental balancing techniques did not come about until many years later. Some Yoga adepts believe that unless you are balanced Physically, Mentally, Emotionally and Spiritually, you are not really in balance. The good news is that all of these are inter connected, and by focusing on one, you are in effect helping them all.

Ashtanga Yoga, as the name implies, focuses on Ashtanga or the 8 Limbs of the Tree of Yoga. These limbs, or branches, are 1) Yama, or universal morality, 2) Niyama, or personal observances, 3) Asanas, or body postures, 4) Pranayama, or breathing exercises, 5) Pratyahara, or control of the senses, 7) Dharana, or concentration and Dhyana, or enlightenment.

The physical aspect of Yoga only concerns itself with the third limb, Asanas, and with the exception of a few meditation periods totally ignores the other branches. This makes it very difficult to get the full benefit from your Yoga practice and you really should give it a bit of thought.

I was wondering exactly why this is so, and why it is so different in the United States and India and I can only surmise that most Yoga teachers in the U.S. are not aware of this, so it is very difficult to teach that which you are not aware of. So for people just getting started in Yoga and looking for a teacher, it is highly recommended to ask a few questions about this aspect of Yoga to see if a potential teacher is knowledgeable about it and/or even cares about it. If it is something you feel you may wish to explore later, it is best to make sure it will be a possibility later rather than attempting to change horses in mid stream.

If you are already involved in a Yoga practice, and would like to add a spiritual component to it, but do not have a teacher readily available, there are options open to you. Since, ultimately, spirituality is a singular endeavor, you really don’t need someone to hold your hand while you meditate. There are hundreds of viable meditation systems out there and chances are, even if you do have a teacher who is spiritually inclined, their specific meditation practice may not fit you spiritually. So you have to find the one that resonates with you even if it is not the system your teacher practices.

Having a teacher who is spiritually inclined, even if it is not the system you would chose has its own advantages. They will be able to guide you and help you even if it is a different spiritual path merely because they understand the concept of a spiritual path whereas a non-spiritual teacher may not.  So you can start from wherever you are, it is the ideal place for you to be at the moment, and proceed accordingly. There are many paths open to you, just choose one and get started, you can always change it later if it doesn’t suit you.

Which image reflects true yoga? These two contradicting images can’t both be right, right?

Wrong. They are indeed both accurate representations of yoga. And there is a simple explanation for it.

Yoga is very old Indian art, so ancient that it was practiced five thousands of years ago (some three thousand years before Jesus). “Yoga” is actually derived from a Sanskrit word whose meaning is “to unite” or “to integrate.”" As such, yoga means union: the integration of a person’s many aspects (spiritual, mental and physical), or the union of personal or “self” consciousness with the universal or “divine” consciousness. Yoga means bringing together different things into one congruent whole.

The yogis of yore taught that in order to achieve unity, there should be balance. This means that within one individual, the body, mind and spirit should be aligned. In other words, his mind should not be thinking one thing while his emotions desire another. Intelligence, emotion and action should all be in harmony.

This gives rise to a very important issue: how to bring about harmony and balance. Again, the ancient yogis had the answer. According to them, yoga is achieved through exercise, breathing, and meditation. These three are the ways toward yoga or union; some say that these three are yoga itself. As a well-known yogic paradox goes, the path and the goal are but the same.

In yoga, the person is taught first of all to respect his human body, to care for it by nourishing it well, exercising, and staying away from harmful or forbidden substances. There are specific yoga exercises that improve the functions of all systems of the body, including circulation, respiration, the mental processes, digestion and so on. The key components of these exercises are breathing techniques and yoga postures called asanas. Proper breathing is especially important in yoga, because it is believed that breath is the origin and sustainer of life. Incidentally, correct breathing is also a necessary aspect of meditation, which is another important yogic activity.

Contrary to what many people think, meditation in yoga does not mean making the mind go blank. The goal of meditation is to have a quiet and peaceful mind, one that is unencumbered by the chatter of meaningless thoughts. Normally, even if a person is quiet and alone, his mind doesn’t rest. It is beset by a ceaseless cacophony of random thoughts that yogis liken to endlessly chattering monkeys. With yogic meditation, the mind is trained to be free of such thoughts, and to find true quiet and serenity. In practical terms, this is highly beneficial because it relieves anxiety and stress, and brings on deep relaxation. It promotes good mental health.

Obviously, yoga adopts a holistic approach, yet it is even more wide-ranging than most people think. There are actually many branches of yoga. What has been mentioned above covers only one branch: the one called Hatha Yoga or the Yoga of Postures. There are other systems of yoga that accommodate the different personalities and temperaments of all people. For instance, Bhakti Yoga (the Yoga of Devotion) is suited for people who are inclined towards prayer and devotion. Jnana Yoga is another branch that suits intellectual or philosophical types. And Karma Yoga (the Yoga of Service) is for those who are happiest when they provide selfless service to others. In all, there are six main branches of yoga. So far, what has come to be most widely accepted in the Western world is Hatha Yoga, the yoga that adopts the three-pronged approach of physical postures, breathing techniques, and meditation.

At first, Pilates was adopted mostly by professional dancers and athletes. The exercises toned and strengthened their muscles, especially the abdominal or core muscles, hips and thighs, and lower back. They increased flexibility and strength without bulking up the muscles the way regular body-building does. They also increased endurance. Pilates workouts resulted in sleek, strong and toned bodies that are also graceful and natural-looking.

Later on, more people started using Pilates, including those who are not heavily into fitness and sports but are just beginning to exercise regularly. There is a common misconception that Pilates is for serious health buffs only, and that it is too complicated for beginners. Neither is true. Pilates can be tailored according to the fitness level of the person. It can be very strenuous, or it can be pretty sedate.

Another misconception is that in order to do Pilates, one must have special equipment for it. It is true that many gyms do have apparatus specifically for Pilates workouts. These have such names as the “Reformer” or the “Cadillac,” and they look like bed frames or trapeze tables, with sliding parts and movable springs. But it is equally true that Pilates exercises can be done using just a mat on the floor.

Pilates has been compared to repetitive calisthenic exercises such as push-ups and sit-ups. Typically, a routine consists of 25 to 50 repetitions. The focus, however, is not on the number of repetitions, but more on the quality of movement. Pilates aims to teach smooth, graceful and continuous movements. Proper breathing and correct body alignment are also stressed. Overall, the goal is to strengthen and tone every muscle, especially the core abdominal ones, but not at the expense of smaller or rarely used muscles. Every muscle group, without exception, is given attention in Pilates.

It takes time to master the proper techniques, and getting a well-trained Pilates instructor is very important. This way, safety is ensured and injury is avoided.

Pilates for women is such a big hit because the exercises offer exactly what many women look for in a training program. Most women want a toned and graceful body, without the bulky muscles associated with Mr. Universe types or male body builders. Women also enjoy how Pilates improves posture and balance, and how it makes them feel graceful and lithe. Pilates has in fact been the favorite exercise routine of many supermodels, celebrities and professional dancers.

Aside from these, Pilates is an excellent way for women to become more aware and more accepting of their bodies. As an added advantage, Pilates also seems to be effective in preventing and treating back pain.

Pilates for women sounds like a great idea, but those who are over 40 years old, pregnant, or who have health issues should first consult with their doctor before signing up for a Pilates class.

But what would a health professional, one who is not out to promote any training program, advice?

An unbiased medical professional would likely say that the answer depends on what the person wants most. If he is after losing weight, yoga will help, but it is not the best weight loss program. If the person is after overall good health (physical and mental), then his best bet would probably be yoga.

Yoga for weight loss works in the same way that any physical activity contributes to weight loss. Calories are burned during a regular yoga routine: about 240 calories in one hour for someone who weighs 150 pounds. But more calories are burned in one hour of aerobics: about 360 calories for a person with the same weight. As such, yoga is reasonably alright for losing weight, but aerobic activity does the job better and faster. It may be said that yoga is better suited for keeping the weight off, or for weight maintenance, rather than for hard-line weight loss. People who are earnestly trying to lose some (or many) pounds would do well to take up aerobic activities such as running, dancing, biking or swimming, combined with a sensible low-fat diet. The key to losing weight effectively is to lose more calories with exercise, while eating fewer calories with a good diet.

That said, yoga is great for keeping healthy. It provides many health benefits that go beyond the merely physical. It is highly recommended by doctors for everybody. Even for persons whose main goal is to reduce their weight, yoga can still be included in their general exercise plan. Yoga won’t be their primary weight-loss activity, but it will keep them healthy, and will give spice and variety to what may be a monotonous exercise routine.

Among the many benefits that yoga is well-known for is that it is a complete health and fitness program. It keeps the body strong, healthy, supple and flexible; it improves posture and respiration; and it relieves stress and anxiety. Furthermore, studies have shown than yoga improves concentration and mood, and even helps reduce the symptoms of certain diseases. For instance, it has been demonstrated that yoga helps reduce the number and severity of asthma attacks. It is effective in reducing back pain and insomnia, and in easing the symptoms of arthritis and multiple sclerosis. There is a surprisingly long list of health benefits that yoga brings.

While modern science in the West is just discovering the many benefits of yoga, this healing art has long been practiced in India. Yoga originated in India some five millennia ago. It is a very old discipline, and one that has long been used not merely for health and healing purposes, but also for spiritual advancement and emotional wellbeing. Apparently, to consider yoga for weight loss and fitness alone is to greatly underestimate what this ancient, amazing art can do for people.

Thus, yoga in the Western world today is a holistic system that improves physical and emotional health, as well as helps cure certain disorders. The doctors who endorse it, and of course the vast numbers of practitioners of yoga (about eleven million in the U.S.), have established yoga as a “legitimate” system for health and wellness, and not merely some health fad.

Non-practitioners, meanwhile, are curious about the touted benefits of yoga. The belief that yoga is beneficial to one’s health is widespread, but not many people really know what yoga does exactly to promote better health.

Below are the physiological benefits of yoga:

Yoga postures stretch the muscles, making them stronger, more flexible and toned. Not just the muscles, but all soft tissues in the body achieve a similar effect: tendons, ligaments, and fascia sheaths around muscles.

Yoga helps relieve fatigue and tension. It also eases stiffness and pain in muscles and joints.
Yoga burns calories.
Yoga improves posture and core strength.

Yoga slows the heart rate and reduces blood pressure. This is helpful in preventing or correcting hypertension and cardiovascular diseases.

Yoga helps to relieve the symptoms of many diseases, including arthritis, asthma and anxiety or mood disorders.
- Yoga improves breathing.
- It stabilizes the autonomic nervous system.
- It improves digestive and endocrine functions.
- It increases dexterity and eye-hand coordination.
- It improves sleep.
- It increases immunity.
- It detoxifies the body.

The list can be made longer, but it contains enough to give an idea of how useful yoga is for physical health.
- Meanwhile, some of the psychological benefits that yoga brings are:
- Yoga improves mood, memory, attention, concentration and cognitive skills. It enhances learning.
- Yoga very effectively reduces stress and anxiety.
- Yoga brings a sense of wellbeing, thereby increasing self-confidence and esteem.
- Yoga promotes feelings of self-acceptance and self-actualization.

Yoga is able to bring about so many benefits because it employs a holistic approach. Hatha Yoga, the branch of yoga commonly practiced in the West, uses a three-pronged approach consisting of physical movements or postures, breathing exercises, and meditation. Yoga is a discipline that does not focus solely on the body, but also on the mind and emotions. In fact, the goal of yoga is to unite the different aspects of a person: his physical body, his thoughts and emotions, and his spiritual being. In its more pristine form, yoga is not unlike a spiritual discipline with loftier goals than just physical fitness. Perhaps the fact that it is an ancient art that has been perfected and practiced for many centuries also explains why it is superior to other health programs that were developed much more recently.

Everyone recognizes that mental health is as important as, or even more important than, physical health. A person’s general well-being is dictated by many things: his physical health, social and emotional state, and spiritual condition. When these are in harmony, a person has good mental health. He demonstrates self-acceptance and sees a meaning to life, and has positive relationships with others.

Mental health is influenced by factors such as family, work, social environment, relationships, genes, and life experiences. Negative influences and experiences are a normal part of life; everyone will experience some amount of pain, sorrow, emotional trauma and similar negative experiences at times. When these become too great for him to bear, the result may be some mental illness like an anxiety disorder or, more commonly, depression. These mood disorders or psychological problems are increasingly becoming common. This stresses the need for yoga or any program that effectively helps improve mental health.

People can use yoga for mental health by, first of all, attending a class to learn how to practice yoga. When one does this, he goes out to be with other people. This in it itself is a step, however small, to become part of a social group. It brings one out of isolation, a state that can engender loneliness and depression.

As a person learns the postures of yoga called asanas, he learns to concentrate on his body, the physical movements, and his breathing. While thus engaged, he leaves the outside world behind and with it, whatever stress or anxiety that may be present in his life. One hour of yoga clears up his mind, calms down his emotions, and brings him in peaceful union with his body-in addition to the physical benefits he gets out of the yoga routine. Imagine if this is done daily, or several times in a week over some period of time. The cumulative effect will surely count a long way in keeping him stress-free, happier and healthier.

As an ancient art of meditation and spiritual attunement, there is more to yoga than meets the eye. It is believed that the movements and breathing techniques in yoga help to correct any irregularity in the visible and invisible bodies of man. According to some yoga masters, the asanas help purify and strengthen the nervous and circulatory systems of the body. Moreover, they also cleanse invisible pathways of chi or energy throughout the body. They clear blockages and strengthen energy centers in the body called chakras. Thus, the physical body functions better, as do the person’s mental, emotional and spiritual aspects.

Whether one believes in the esoteric teachings of yoga or not, the fact is that it works to bring about better overall health. All persons can effectively use yoga for mental health, emotional well being and spiritual advancement.

Pregnancy may be a fun period, but it s pretty hard too. After all, the changing and the shifting of the internal organs, joints, and muscles, are no easy thing. To help your body cope with these things, pilates can be a great tool. For one, it is safe for your condition. Two, it could significantly relieve your back pains and improve your breathing. It can keep you flexible too.

Back Pain Relief

Having back pains is common in pregnancy. As the baby grows, your bones, especially your backbone, need to carry more weight. The added weight brings pressure on your body and this is what causes the pain.

Pilates can help your body in managing pain better. It can strengthen your back as well as toughen your abs and pelvis. All these areas are very important when carrying a baby.

Better Breathing

Pilates is actually a form of physical routine which gives prime importance on the person s breathing. When you breathe properly, your transversus abdominus or the deepest abdominal muscles get activated. These muscles support the pelvic area and the spine during pregnancy. Studies have also shown that the activation of the transversus abdominus activates the pelvic floor. This makes the birthing process easier as well as keeps you from suffering incontinence after delivery.

Improved Flexibility

Pilates for women is also great in improving your flexibility. The exercise is a low-impact routine, meaning, it does not increase the heart rate nor stress the lax joints. It only involves stretching exercises as well as toning movements which keep your stamina up and make you flexible. You can surely make use of improved flexibility especially when you re tummy is already so big and you can no longer bend to pick something up.

These are some of the wonderful benefits that you can enjoy if you do pilates while you are pregnant. If you are totally clueless about pilates moves, you can easily find a lot of guides online. Here, let s talk about the most popular one. It s called the chest opener.

Chest opener is one of the simplest pilates exercise you can do during pregnancy. First, grab a towel and roll it up. Then, sit on a chair. Hold your rolled up towel with each hand on each end. Then, extend your arms in front of you, chest-high, as you inhale. Ensure to pull hands away from each other. Then, on the exhale, lift your arms over head and feel the stretch in your shoulders and chest. Hold and count four breath cycles. Then, go back to start position. Do five repetitions. Simple, right?

Remember that pilates for women doesn t need to be complex. Even a simple move like the chest opener can do your body good. Don t waste your time. Workout now!

Mental health is the term which pertains to the psychological and emotional well-being of an individual. If you are mentally healthy, then it means you are able to use your psychological and emotional capabilities to behave appropriately in the society. This also means that you can go on through your daily life with no (or perhaps just little) difficulty.

There are many factors that can affect your mental health. There s family life, there s work, and there s social life. Negative conditions, which may arise in these areas and can negatively affect your mental health. In some severe cases, one can develop a mental illness. The major categories of mental illness are mood disorders, anxiety disorders, personality disorders, organic brain disorders, eating disorders, and schizophrenia.

Mental health experts recognize that moderate exercise is helpful for dealing with mental problems. One of the best exercises that can be done is yoga.

Yoga is composed of different poses called Asanas. Basically, asanas help in cleansing and maintaining the circulatory and nervous systems. When these systems are working well, the body and mind automatically become healthier. The breathing exercises (pranayama) that yoga emphasizes also let enough oxygen to get into your body. The ample amount of oxygen clears your mind and helps you get rid of psychological burdens. Thus, it can truly be beneficial to use yoga for mental health.

Now, if you want to try yoga to improve the health of your mind, it can be easily done. If you are clueless of what step to take, here are some you may like to try:

Buy or borrow a yoga book. If you can t find any, or you are not much of a reader, you can find a video instead. Make sure that it says Yoga for Beginners so you can start from the basics.

Using the examples in the book or video, try doing the exercise at home, preferably during the time that you are least busy so you can concentrate on it. Make this a part of your routine.

When you have already grasp the essence of yoga and you have become pretty comfortable with the basic poses, you can try attending some real classes. Of course, you could have easily attended one from the beginning; however, not a lot of people are comfortable with the idea of doing something they totally don t know in front of others.

The number of people who use yoga for mental health is definitely increasing. Perhaps it’s primarily because of the modern lifestyle which could easily take toll on everyone’s psychological and emotional wellness. If you wish to optimize your health, then there’s no reason why you shouldn’t try starting yoga now.

How Yoga Works

Yoga works in your body by enhancing metabolic rate. When your metabolism fastens, your fat cells get burned. This is what makes you lose weight. You see, when you do yoga, you learn about deep breathing. This process increases your intake of oxygen. When there s more oxygen in your body, it gets in contact with the cells– including fat cells. Once this happens, the fat cells burn.

Another way that yoga works is by helping you overcome anxiety. If you didn t know yet, anxiety is one of the common triggers of emotional eating. When you are stressed, you tend to overeat. Naturally, when you overeat, you grow bigger and gain weight.

What to Do

There are different forms of yoga for weight loss. Some of them are Paschimottanasana, Dhanurasana, Veerasana, and Halasana. Performing them always can surely help you lose some flabs. However, if you have some thyroid problem, it is best that you go for Matasyasana and Sarvangasana because they will focus on the normal secretion of your hormones.

Aside from doing yoga, it is important to bear in mind that eating healthily is something that you should also take seriously. If you keep on eating like a pig and indulging in every opportunity, then your efforts in doing yoga would just go to waste. As they say, no pain, no gain . Exercise frequently and keep a well-balanced and healthy diet. The combo can definitely help you reach the goal faster.

Now, you may be thinking that yoga is OK, but eating healthy? Eating healthy sounds like a huge problem! Well, if this is your case, don t worry. A lot of people were just like you. If they found a technique, you will also surely find one too.

A useful step you can take is cut down on carbonated drinks and junk foods especially during snacks. Not easy, yes, but absolutely doable. Also, you should plan your eating time. Don t munch anytime you wish to. Just eat when it s time to. Ideally, you must have five to six small meals every day.

Where to Go

There are a lot of yoga for weight loss classes being offered these days. If you are not comfortable with the idea of going to the gym, you can always do it at home. Buy some videos for self-instruction. It will not take long when you d be completely hooked to it.

There are many available yogic systems that people can opt for. The one you choose must be something that will help achieve your personal goal in doing the exercise. Some people perform it for weight loss while some just wish to have a healthier body. If you are not familiar with the types of yogic systems, here s their list:

Ananda

This type concentrates on gentle poses that are designed to prepare the body for meditation. When you do this, you will be taught to align your body correctly and how to control your breathing.

Anasura

This is a comparatively new yogic style which emphasizes the importance of alignment as well as a playful spirit. The poses of Anasura may be pretty challenging but they can open your heart and help you connect with others.

Ashtanga

This type involves synchronized breathing with progressive poses. It s designed to enhance stamina and flexibility.

Bikram

This kind of yoga includes all the components of fitness such as muscular strength, endurance, cardiovascular health, and weight loss.

Hartha

This is a basic yogic style which incorporates Asanas, pranayama (breathing exercise), meditation, and kundalini (psyco-spiritual energy) into one holistic system to achieve self-realization or enlightenment.

Integral

This is a traditional type of the exercise that combines pranayama, postures, meditation, chanting, prayer, and self-inquiry.

ISHTA

This stands for Integral Science of Hatha and Tantric Arts. The yogic form focuses on opening the energy channels all over the body using postures, meditation, and visualization.

Iyengar

Compared with other yogic styles, the poses in Iyengar are done slower and held longer. It also makes use of equipment like blankets, straps, cushions, and blocks to help the beginners, disabled, or elderly, to perform the poses. If you are recovering from an injury, this style can suit you well.

Jivamukti

This method emphasizes the ethical and spiritual aspects of performing the exercise. It is composed of challenging asanas and also focuses on Sanskrit chanting, scriptural study, vegetarianism, non-violence, devotion to God, and meditation. Music is also played during yogic sessions.
- Kali Ray Triyoga
- This practice incorporates pranayama, meditation, and dancelike movements.
- Kripalu

Also known as the yoga of consciousness, this is a mild and introspective form of the exercise.

Kundalini

This yogic style involves the awakening of the energy at the base of the spine and then drawing it upwards. A kundalini class also often includes pranayama, meditation, and chanting

Power

This is an American interpretation of the yogic style Ashtanga. It combines meditative breathing, stretching, and strength training. A lot of the Power asanas are similar to basic calisthenics.

Svaroopa

This is a fantastic yogic style for beginners because it has chair poses. This type is known for healing and transformation.

Viniyasa

This is a very active form of yoga that focuses on the breath and movement coordination.