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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

"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

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.