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Make Your Downward Dog A Good Dog
Downward-facing dog is a restorative yoga pose that is done often throughout the course of many yoga classes. This yoga pose looks simple, but there are many elements you can focus on as you hold the pose.
Some tips for a good down dog include the following:
-Keep your hands shoulder-width apart and spread your fingers while pressing the palms into the floor.
-Tuck your tailbone. Many people make the mistake of arching the low back in this pose in an attempt to stretch the hamstrings. Instead, concentrate on lifting the sit bones towards the ceiling.
-Walk your dog. Slowly alternate bending and straightening each knee to stretch your calves and hamstrings.
-Keep the outside edges of your feet parallel to each other and keep your feet about hip width apart.
-Slowly raise your toes off the floor and lower them; this motion helps to release the hamstrings and bring your heels closer to the floor.
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Keep Your Mat Clean Between Classes
Some yoga mats come with a yoga mat bag, but some don’t. But never fear, you can buy a yoga mat bag separately from the mat itself.
A yoga mat bag is not only useful for carrying your mat to and from classes, but a bag keeps the mat clean and protected between classes when it is sitting at home in your closet.
Because yoga mats are a fairly standard size, your mat bag doesn’t have to be the same brand as your mat, and you can find yoga mat bags to accommodate your personal taste as well as your mat. Most yoga equipment makers offer bags in a variety colors made of nylon or cloth. The eco-conscious yogi practitioner can buy a yoga mat bag made of hemp canvas, but a hemp bag costs about three times as much as a nylon or cloth bag.
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Beginners
When you're starting out, the important thing to focus on during your yoga practice is the balance between body and mind. You want to perform poses to the best of your ability, without stress or strain, and to remember to breathe. Your flexibility and the duration you can hold positions will increase over time.
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Yoga Clothing: Invest In Comfort
Even if you aren’t a top-level yoga instructor, it’s worth investing in a few good quality items of yoga clothing. Yoga apparel is designed to keep you comfortable as you work through yoga poses, and you’ll enjoy your workout more if you aren’t distracted by bunching shorts or sliding shirts.
Quality yoga clothes will last for years you take care of them. So, when you buy a pair or two of moisture-wicking pants or yoga shorts and a top made from a comfortable, moisture-wicking fabric in a style you like, think of it as an investment in your health and fitness.
Protect your investment with these yoga clothing care hints:
If your yoga clothing is made of moisture-wicking fabric, it will last longer and look better if you wash it in cold water on the gentle cycle with a mild detergent such as Woolite.
Don’t put yoga clothing in the dryer; it will cause the fabric to break down more quickly.
Hang your yoga clothes to dry on a drying rack or on plastic hangers in the bathroom and they will dry quickly and be ready for your next workout.
Hair accessories are another good investment . Be sure you have headbands, barrettes, and ponytail holders to keep your hair away from your face. Long hair may distract you and may interfere with your breathing. Even if you have short or medium-length hair, you may want to use a headband or barrettes to keep hair out of your way during inversions or forward bends.
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Improvement Time
Beginners often wonder how long it will take before postures get easier. While there's no simple answer to that question, you will notice that if you practice consistently (on a daily or weekly schedule) rather than intermittently postures gradually become less difficult. If you find you hurt after practice, try doing shorter, more frequent sessions to improve your flexibility.
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Yoga Wear Goes Beyond The Mat
Yoga wear has joined the ranks of mainstream fashion, which is all the more reason to invest in quality items of yoga apparel. But remember that you don’t have to pay a fortune for quality. You can find discount yoga clothing by checking online for sales, especially as the seasons change.
And there’s more to yoga wear than what you wear for class alone. Expand your yoga look beyond yoga clothing with Gaiam’s original Yoga Sandals, an ideal shoe to wear to and from your yoga class, or out to run errands or walk the dog. The slip-on sandals are designed to retrain your feet to spread your toes, with a separate spot for each toe. As any yoga instructor will remind you, spreading your toes provides a more stable platform for standing balancing poses. The sandals are made of microfiber for comfort and moisture control and they contain 32% recycled rubber. And they may even make your feet feel better after a long day in office shoes.
Want another way to treat your feet? Yoga socks. Gaiam’s unique Toe Sox are seamless anklets with a non-slip sole and a spot for each toe, so feel like you are barefoot, but with extra traction. The socks are designed to be worn during your yoga practice, but you may like them so much that you’ll wear them around the house, especially during chilly winter evenings.
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Insomnia
Sometimes it´s hard to turn off the day and relax enough to fall asleep. We all have those nights.
If you can´t sleep, try using calming poses to help you relax - forward bends, gentle twists, and simple inversions are good choices. Remember to breathe slowly and fully. This will also help you relax.
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Yoga For Two: Pregnancy Yoga Is Good For You
Women need not abandon their yoga practices when they become pregnant. In fact, studies have shown that women who exercise (moderately and safely, of course) during pregnancy may feel better during preganancy, labor, and delivery compared with sedentary women.
But be sure to tell your obstetrician that you practice yoga and that you would like to continue a modified practice while you are pregnant. If you practiced yoga regularly before your pregnancy, you may be able to continue with your regular classes during the first trimester if you don’t have any complications (and if you feel up to it).
Yoga during pregnancy, particularly after the first trimester, does require some special considerations. You should look for a “pregnancy yoga” or prenatal yoga class that is taught by someone who has actually been pregnant; she will have a real-world understanding of the limitations and changes in your body. As you get bigger, use more props such as blocks and straps, to help you work through poses, and use a wall or a chair to help you keep your balance when you’re doing balancing poses such as tree pose.
If you can’t find a convenient prenatal yoga class, you can choose a "pregnancy yoga" DVD, such as the “Simple Steps to a Balanced, Natural Pregnancy” from Gaiam’s collection of wellness DVDs.
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Eight Limbs
Traditional yoga has eight steps, or limbs, for guidance in living a meaningful and purposeful life. They are: Yama, moral disciplines; Niyama, self disciplines; Asana, postures; Pranayama, breath control; Pratyahara, sensory withdrawal; Dharana, concentration; Dhyana, meditation; Samadhi, transcendence.
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Benefits
Headstand, and other inverted poses, increase circulation, stimulate the brain, enhance glandular system functioning, and relieve pressure on the abdominal organs.
Remember that pregnant or menstruating women should NOT do inverted poses.
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Differences: Yoga vs. Pilates
There are both differences and similarities between Yoga and Pilates. The biggest difference is that Pilates uses a line of equipment that does not exist in yoga. But the theory of mind-body connection exists in both Yoga and Pilates. They also share a fluidity of movement.
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The Best Time To Take Yoga Class
When is the best time to take a yoga class? There are benefits to morning, day, and night time classes. Early morning yoga -- often held around sunrise -- is a great way to open your channels and start the day. During an afternoon slump, a yoga class is a perfect pick-me-up, and certainly better for you than a candy bar! However, you should be aware that after a yoga class the body and mind might not be in the best state to attend an important meeting or meet a deadline. Be sure to allow time after class until you know how you will adapt to yoga. Evening or night time classes are ideal to put you into a state of relaxation that will allow you to have a deep and restful sleep.
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"Easy Does It Yoga"
The American Yoga Association's “Easy Does It Yoga” program is designed for the elderly or anyone with physical limitations. Developed in the 1960s the program student's manual “provides a comprehensive routine of exercise, breathing, and meditation, many of which are designed for chair or bed.”
Information about the program can be found at http://www.americanyogaassociation.org/EasyDoesIt.html
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Bikram Yoga: Why the Heat?
Why is it so hot in a Bikram yoga studio? The heat actually works to loosen your muscles. This in turn allows you to move more fluidly into a deeper yoga pose. Also, the heat challenges you to move past your comfort level into a focused mental state. Finally, the heat also helps you sweat, which facilitates the removal of toxins in your body.
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Footwear
You should NOT wear shoes when doing yoga.
Having bare feet when you practice will help you to have proper balance and stability. However, since maintaining a comfortable temperature is also important, you can wear socks if the floor surface is cold.
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Hatha Yoga: Pranayamas
Pranayamas, or breathing exercises, are extremely important to practicing Hatha yoga properly. Once the breath is controlled, the mind is controlled, according to the yogis. Our energy (Prana) is altered though the exercises, which often involve deep inhalations (usually through the nose), exhalations (through the mouth), and even holding the breath for a few counts. These practices prepare the way for Samadhi (enlightenment). Pranayama practice is also a vital part of Kundalini yoga.
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