Yoga Articles

Yoga Works!

By Susan Winter Ward

It's more effective than pumping iron for building strength and flexibility; more effective than aerobics for building stamina and breath control, and more relaxing than jogging. It has been clinically shown to lower blood pressure, increase circulation, build muscle tissue, increase flexibility, relieve stress and stress-related symptoms and strengthen the respiratory system. Yoga offers relief from symptoms of menopause, and counteract osteoporosis, cleanse internal organs, energize the nervous system, balance out the digestive system and relieve headaches and lower back pain. As a spiritual practice, yoga can be a pathway to greater enlightenment. It benefits the body, mind and soul, and the choice to enjoy those benefits is yours.

Here are a few simple yoga poses to get you started:

Begin with your breath:
Sit up straight and create as much space as you can for your lungs. Take a long, deep breath. Exhale completely. Tune into how deeply you can bring your breath down into your lungs and take a couple of breaths. Now visualize a ribbon. Inhale your ribbon as deeply into your lungs as you can, then exhale the entire ribbon. Breath your ribbon rhythmically, focusing on your breath. Allow the rhythm of your deep breathing to relax your entire body. Benefits: Oxygenates the body, deep relaxation, cleansing and rejuvenating. Lowers blood pressure and brings attention inward.

Cat Stretches
Come to your hands and knees.
As you inhale, bend your elbows slightly and press your hands into the floor bringing your chest forward and upward between your arms. Lift the crown of your head and your tailbone toward the ceiling and drop your belly toward the floor. As you exhale, arch your spine up, bringing your belly button toward your spine. Draw your forehead and your pubic bone toward each other. Repeat the movement several times developing a smooth, flowing rhythm, combining your movement with your breath. Benefits: Increases spinal flexibility, strengthens thighs, arms, shoulders, tones the abdomen and massages abdominal organs.

Child's Pose
Come to your hands and knees and gently lean back as you bring your buttocks into contact with your heels. Stretch your arms out in front of you on the floor and breathe deeply. If you need support for your upper body you can

1. Place a blanket between your heels and your buttocks
2. Between your chest and your thighs
3. Roll up a blanket and place it between your legs, supporting your chest
4. Or all three.

Benefits: Relaxation, stretching the lower back, relaxes the spine, arms, shoulders, and legs. Pressure on the abdomen brings more circulation to the organs, cleansing, stimulating and massaging them.

Lying Bow Pose
Lie on your tummy and bend your knees, bringing your feet toward your buttocks. As you exhale reach back and grasp your ankles or feet. Take a deep breath and as you exhale begin raising your feet toward the ceiling, lifting your legs and chest off of the floor. Breathe deeply. Release gently and return to the Child's Pose. Benefits: Opens the chest, strengthens arms and stretches thighs, stimulates the endocrine system and the spinal nerves, increases spinal flexibility, stimulating, relaxing and rejuvenating.

Cobbler
Sit up straight with the soles of your feet together. Allow your thighs to relax gently out to the sides as you tip your belly button slightly toward your heels. Keep your back flat. Grasp your feet and lift your chest as you carefully flatten your back. Slowly, as you reach through the crown of your head, begin to lean forward, hinging from the hips. Find your edge and back away, inhale, then soften as you exhale forward. You may support your thighs with folded blankets or pillows under your knees. Benefits: Opens the hips and increases circulation in the abdominal area, bringing stimulation and detoxification to the area.

Supported Cobbler
You may also lie on your back on the floor with the soles of your feet together and support your thighs with blankets under your knees. This is a relaxing and restorative pose with similar benefits as the seated Cobbler pose.

Shoulder stand
Lie on your back with a folded blanket under your shoulders and your neck extending beyond the edge of the blanket. Allow your head to rest on the floor. Gently bring your legs toward your chest and your feet behind your head. Bring your hands to your back near your waist for support. Walk your shoulders toward each other to support your neck and slowly raise your legs overhead. Your body weight should be on your shoulders, not on your neck or head. Try to keep your legs together, feet pointing straight up toward the ceiling. Breathe deeply. Stay up as long as you comfortably can. Benefits: Increased circulation to the upper body, the heart, lungs, brain, endocrine system. Relieves pressure in the legs, good for varicose veins and swelling in the legs. Brings circulation to the abdominal organs, cleansing, revitalizing them. Improves digestion and elimination.

Legs up the Wall Alternative
You can get similar benefits by lying on your back and stretching your legs up against a wall. If its too much of a stretch for your hamstrings, move your buttocks slightly away from the wall. You may also place a folded blanket under your lower back for support. Rest, breathing gently, for about 10 minutes.

Thanks to www.yogaheart.com for permission to reprint this article.