Pilates Exercise Lifestyle

Pilates Exercise Lifestyle
Pilates Exercise Lifestyle

Welcome to the world of Pilates Lifestyle.Your one stop resource for Free tips, exercises, news about Pilates and Lifestyle. Pilates Lifestyle News is about whats happening within the field of Mind Body practices. We will explore most of the popular practices in this field, for example Yoga,spirituality,Tantra,Health and much more. There will be features on exercise, healthy eating, super foods,sexual health..."how to give your partner ultimate pleasure" ,energy and Vitality.

Monday, 31 October 2011

Yoga Helps Relieve Pain

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Yoga Helps Relieve Pain pain woman.jpgIt seems like everyday we read about a new study showing what most yogis already know: yoga helps with a plethora of physical ailments. But we're noticing a trend of new studies focusing on yoga's ability to combat pain. This might be because yoga helps increase cortisol, a hormone thought to help with pain management. Or because yoga helps us to watch our minds instead of getting consumed by them. We're happy that science is starting to back yoga's benefits to relieve pain--the more people get turned on to the healing practice of yoga. Here's a few recent studies:

Fibromyalgia: The Journal of Pain Research recently published a study showing that yoga decreases chronic pain and the psychological effects of fibromylagia for women in the study. The participants practiced 75 minutes of yoga twice a week for eight weeks. The result? The women showed increased amounts of cortisol.

Migraines:  A study out of University of Rajastan, published in the journal Headache, showed that yoga can help reduce the intensity and frequency of migraines. After the participants practiced a sequence of yoga poses, breathing exercises, relaxation, meditation, and mantras for three months, they reported migraine problems improved, as did their heart rate. "Scientists have been considering serotonin, a brain chemical, to be a crucial factor for headaches. They think low serotonin levels might cause blood vessels to dilate and cause migraines. And yoga is known to improve levels of serotonin," said researcher Neha Sharma. 

General Pain: The Journal of Neuroscience reported that meditation helps the brain deal with pain. It doesn't take long: In the study, the subjects each took four 20-minute sessions to learn how to control their breathing and put aside their emotions and thoughts.

We want to know: How has yoga helped you with pain?
Posted by Nora Isaacs on August 3, 2011 7:08 AM |

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Sunday, 30 October 2011

Expert Q and A: Tips for Combining Yoga and Weight Training

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Posted on September 7th, 2011

Expert Q and A: Tips for Combining Yoga and Weight Training

Question: I'm just starting Yoga and I also weight lift. Can you give me some advice as to whether I should do Yoga stretches and weight lifting on the same day and do meditation on the rest days or the other way around. Also any recommendations on which videos I should start with would be appreciated?

I'm in good health and I do a full weight lifting workout that is probably at a moderate level. I was working out 6 days a week alternating between different muscle groups, but I now I'm rearranging it to three days a week so I can fit yoga in. I also do cardio for 15 - 25 mins on most days.

Since my weight lifting program contains all muscle groups, I'm wondering if I should be doing Yoga stretching exercises on the same days so the muscles have days to rest or on alternating days from my weight lifting. 

Answer: Weight training can be complemented very well with Yoga poses, but one needs to be mindful how to combine these practices in order to avoid over training and tissue fatigue. Your overall program will vary depending on the level of weight training, the timing of training and the type of Yoga you wish to do.

Meditation can be done daily. We recommend either doing meditation first thing in the morning or at the end of the day. Morning meditation enhances your ability to move through the day with mindful thought and action. Evening meditation is beneficial for mental cleansing of the day's stresses and facilitate a more sound sleep pattern.

Meditation is greatly enhanced by doing Yoga as the postures release tension, calm the nervous system, and help establish a meditation posture that is comfortable and with proper energy alignment. Doing Yoga before meditation is a great tool, but is not required. Meditation can be done any time of the day especially if the mind and body is requesting a time-out from busyness and needing a moment of 'presence'.

Since you are doing weight training 3 days per week, you can easily create a program with proper rest periods to allow for muscle tissue recovery. Here is my personal recommendation to incorporate Yoga in a 3 day weight training program.

*if you do Yoga on the same day as your training days, select a Yoga practice for that day that targets the same muscle groups as your weight training workout. This way, you are continuing the progressive overload needed for sustaining and enhancing musculoskeletal health. The Yoga practice should be done after the weight training session so that cooling stages of the practice help release lactic acid build up from the weight training and condition your muscles and joints to maintain range of motion and mobility.

*if you prefer to do Yoga on the days between your weight training sessions, then you should avoid practices that repeat loading of muscles just worked the day before with weights. You need to let these muscles recover for a good 48 hours. You can do a mild warming and conditioning of these muscles, but not intense practicing. Use these 'Yoga days" to further release lactic acid and to target other areas not loaded the day before by your weight training.

Some examples:
*you train your chest and quadriceps on Monday with weights. You either 1) do a vigorous flow like vinyasa yoga that incorporates multiple pushup transitions (chest and triceps) and standing poses (quadriceps) on this day or 2) do a core based practice the next day that loads the abdominals and back therefore avoiding any intense loading of the limbs involving the chest and quadriceps.

Consider the approach and preference of practice as well. Some people like to be vigorous in their Yoga practice where others wish to be gentle and nurturing. If you wish to keep your Yoga practice less physical and apply more stretching and expanding aspects, then you will likely not have to be so concerned about muscle recovery and when to do your Yoga practice.

Also keep in mind that weight training leaves a temporary residual 'fatigue' in the muscles that can affect the performance in your Yoga practice (for up to a couple of days) especially for practices that involve poses requiring endurance and/or strength-based transitions.

This is just my personal opinion, but I would leave the physicality solely for your weight training and explore more slow, grounding Hatha flows. Main advantage to this approach is you can readily modify the flows to suit residual muscle fatigue from the weights, you avoid over training issues, and you can generate a great balance of muscle conditioning with flexibility training.

Expert Q & A provided by My Yoga Online teacher and Co-Founder, Kreg Weiss.

Tags: Meditation, Yoga Tips, Yoga, Kreg Weiss, Yoga for Beginners, yoga poses, exercise, beginner yoga, yoga expert, weight training, lactic acid, strength training, yoga and weights, training routine

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Saturday, 29 October 2011

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Friday, 28 October 2011

A Room of One's Own

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A traveling yoga teachers shares her stories and lessons from life on the road. Subscribe to this blog

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Sadie NardiniSadie Nardini
International yoga teacher and blog superstar keeps you centered. More Yoga Journal Blogs

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Archives October 2010 September 2010 August 2010 July 2010 June 2010 May 2010 April 2010 « Moving Forward | Blog HomePage | Finding Center »

A Room of One's Own

Before I move to Austin on Monday, I thought it would be a good idea to pop up to Boston to teach a couple of workshops on Saturday. Why? Because I'm a glutton for punishment! No, actually, and perhaps strangely, I'm considering it a mini-vacation. A moving vacation, more specifically, since I get to ride a train and have nearly 8 hours to myself to do with what I wish. That's about 6.5 hours more than I've had in a long time.

On the trip so far, I've slept, read a magazine, planned classes, written this blog, caught up on emails, and simply stared out the window, enjoying the passing views of the verdant Hudson Valley.  This may sound like a lot, but these were all things I felt like doing, and they've brought me heartfelt pleasure. Virginia Woolf once said, "A woman must have money and a room of her own, if she is to write fiction."

I think that sentiment extends to both genders. No matter who you are, in order to create, you need resources. And one integral requirement of creative freedom is space.

This doesn't mean just a physical space, but some kind of spiritual "room"--an expanse within. This is where your spirit can dance with abandon as you gift yourself the chance to decide what to create next, instead of having your next move dictated by the pressures of time, relationships, and responsibility.

The funny thing is, we yogis learn that in order to expand, we must first draw inward. We have to contain ourselves, plug our pranic leaks, and stop existing solely in other people's rooms if we are to truly live in our own. This practice of self-regulating the balance between giving and receiving helps us stay focused not only on sharing with others, but on keeping what we need. In this way, we cultivate moksha, or being free from stress and suffering, but to me, also means having the freedom to access the soul, and from there, to express oneself completely and without regret.  

This is often what stepping onto the mat means to me. It's a magic carpet ride to new adventures as I remember and reveal the most vital parts of myself. No phones ring, no flight times loom, no partners or students need my attention. Sometimes I feel guilty for wanting this time to myself, this room of my own. After all, I love my loved ones and enjoy my job. As a centered-living teacher, I should be able to exist in peace within the chaos and pull of the outer world, right?

Well yes, and no. I find that in order to give the quality of attention that my projects and interactions deserve, I simply must take physical, mental, or emotional retreats at regular intervals. Otherwise, I risk burnout. Whether it's a nap, a walk in the park, a long bath, or a train ride, I'm careful to immerse in the luxury of being totally Self-centered. Then, once I'm ready to re-engage with the world, I have all the more to offer the next time an offering is called for.     

All too often, we wait until we are at the end of our ropes, frazzled and spent, before we'll use those vacation days or get a massage. Sometimes it takes illness or fatigue to force us to pause and get some much needed rest.

As practitioners of a conscious path, I invite each of us to do better than that. Let's look for daily opportunities to invoke freedom: to withdraw, conserve, and nourish our bodies, hearts, and minds. If chances for restoration are lacking in your life, build a room of your own with the tools gathered from your yoga practice: the wisdom to know when to go and when to stop, and the inner strength to create the boundaries needed to literally make peace with--and within--your life.

Core Pose: Ustrasana (Camel Pose) with Arm Stretch

Here's an asana that helps me invite moksha into my day by shaking off the constrictions of tension in my body or on some other level.

Kneel at the front of your mat with your knees slightly separated. Reach one hand back onto the floor or a block. Exhale fully and firm your belly. As you inhale, press your fingertips into the mat and circle your other arm up and back beside your ear. At the same time, lengthen your tailbone and pull your navel in and up as you lift your hips (a little or a lot, depending on your flexibility) and wave your spine towards a heart-opening backbend. Refrain from dropping your head back; keep the neck curve naturally long and supported. Exhale, return your hips to your heels, and bring the opposite hand behind you to repeat on the other side.

Aim for 5-10 repetitions of this pose then fold forward into Child's Pose for one minute.
YJ CAMEL STRETCH_fnl.jpg 

 
 
Posted by on July 13, 2010 3:06 PM | |

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Comments

I have fallen away from my yoga routine and I use to practice it religiously in particular bikram yoga. Since I had children it has been so hard to get back on track. Reading this has motivate to start again. I need to shed weight too! Camel pose is one of my favorite poses!
Leslie

Posted by: yoga los angeles | July 13, 2010 5:04 PM

I like this post for many reasons:

I use the term my space instead of my room, we all need some space, room to recharge to face the challenges ahead of us.

Its not that we do yoga and meditation, because we like to do it. Its because we need to do it to survive this crazy world, and find balance in the mist of all this chaos. Beyond 2 days without any yoga and meditation, one starts to feel the imbalance, the unease and it is not a comfortable state to be in.

Posted by: Sony Chauhan | July 13, 2010 7:44 PM

Thank you Sadie. I needed this! And good luck with the move.

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