Why Restorative Yoga?

The purpose of Restorative Yoga is to allow the release of any tension existing in the body with the help of props and longer holding of poses. While other types of yoga, such as Ashtanga, are more centered around heat building sequences, restorative aims to replenish the mind and body through slow and simple postures. The holding of the poses typically last longer than a normal pose in a vinyasa based class, lasting around 5 minutes.

Restorative yoga is meant to do exactly that; restore through aligning the mental and psychical through the practice of stillness. This type of yoga is different but appealing because the intention is to be more aware of the mindful state and less on the psychical. The energy that is usually expended in a “flow” class is utilized in a restorative class to focus the mind on letting go of any tension or stress anywhere in the body. The intention of a restorative class is to offer a more healing type of relaxation that is usually overshadowed in a more dynamic yoga style. The breath is meant to be deeper which soothes the nervous system and cultivates more self-awareness.

A lot of times (like most things in life) we think we have to push to the extreme with the “no pain, no gain” mentality. Restorative yoga brings more of the connectedness and mindfulness to the present moment and can be practiced by anyone, especially for someone who is recovering from an injury or high-stress environment. It also brings specific attention to any area in the body where you may be holding tension and are not aware such as the jaw, wrists and belly. Props used in a restorative class can include: blocks, bolsters, straps, blankets and pillows. Blocks can be used under the legs to release any tension that may arise in a bound angle pose while using a strap around the torso and tops of the feet. A block can also be placed under the lower back in a legs up the wall pose to allow for a release in the sacrum.

Restorative yoga invites you to be your own guide and be gentle with yourself through slow, mindful movement and breath. In the fast paced environment we live in today, having a relaxing practice is essential in finding a balance of mind, body and spirit.

5 Restorative Poses for Relaxation:

1). Child’s Pose

2). Reclined Bound Angle

3). Supine Pigeon

4). Legs-Up-the-Wall

5). Savasana

5 Excellent Tips for a Successful Yoga Teacher Training

If you are just about to head for your yoga instructor training and thinking that you will certainly return as a skilled and proficient yoga teacher. You may be wrong!

As just by simply getting enrolled in renowned educational institutions of the world not necessarily will turn you into a successful person, in the same way, completing your 200- hour yoga teacher training course from a renowned yoga school will not turn into a successful yoga instructor.
For a successful yoga teacher training, rather than just being totally dependent and reliant on your mentors, One needs to be completely dedicated, committed and put their efforts as well.

Here are 5 tips you need to follow to make your 200-hour yoga instructor training successful:

1. Proper Time Management: Because of the comprehensive curriculum, a yoga teacher training has a very compact and heavy schedule. To get a humongous amount of knowledge and become a qualified teacher, it is essential to fit in the allotted amount of time. It’s a daunting task to make harmony between your yoga classes, lectures, practice, and rest. By managing your time properly and planning your day well, you can avoid overwhelming yourself from the crammed schedule of the training.

2. Stay hydrated and moisturized: During your intense yoga sessions, it is imperative to keep your body hydrated and moisturized as you sweat a lot more than usual days. Always carry a water bottle along with you. On sweating, we lose our electrolytes. Simple water can’t replenish all of them. So, it is advisable to add a pinch of salt and a bit of lime juice in your water as that would replenish your body with minerals.

3. Pay attention to your body: Despite the fact that the main motive of a yoga teacher training program is becoming well-versed with yoga postures. It doesn’t necessarily mean that you have to perform the correct posture in the first attempt only. Listen to your body, know its limitations and give it as much time as it needs. Gradually your body will extend its limitations automatically without getting hurt or injured.

4. Practice as much as you can: Yoga teacher training is all about transforming you into a yogic expert who can perform all yoga posture with ease. To make this happen, it’s very important to practice all the yoga postures being taught to you as much you can because we all know that be it maths or yoga, practice makes you perfect.

5. Enjoy your training: In order to make your yoga training more effective and successful, one of the most important things is that you enjoy every single moment of your training. If you would take it just as any other ordinary, intensive course, you would never be able to achieve the desired outcomes. Enjoy risks, your mistakes, in-depth learning, core practices, your connection with your teacher and other peers, your food, your accommodation, enjoy each and every provision being facilitated to you. Practice like nobody’s watching, eat like you have been provided with the most delectable meals, live like you are in a palace and then see how this time become one of the best and memorable time of your life.

So, keep these little things in mind and make the most out of your yoga instructor training.

The Author is a passionate Yogi, Traveler and Yoga Teacher in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. His strong connection with Yoga and the Himalayas has made him to organize yoga, meditation and Ayurveda tours and Yoga retreats in the Himalayas.

The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight

It is all about choices that what kind of yoga you opt. Then there are a school of thoughts that believe yoga needs a long period of time and in a busy schedule it is almost impossible to add a yoga session but it is possible to choose from variety of options as in yoga, only basic poses are more than 80. Hence, you can start your yoga as soon as you get inspired and this article can be an apt start for your yoga journey today since we are going to discuss a 10 minute yoga session that you can easily squeeze in your tough hectic routine. Let’s start!

There are several postures to select but these 4 poses can not only be a great start for a beginner as well it can be good for those who want to make it as short as possible!

  1. Lion Pose:

Lion pose that is also called Simhasana must be done in early morning. However, if you cannot manage it in the early morning, you may practice it in evening too with only one condition that there should be a break of 5-6 hours at least between your practice session and your meal since it is requisite that your stomach should be empty when you practice any posture.

Things to remember:

Difficulty level is basic, style is hatha yoga, repetition: one leg at a time, Strengthens your throat, voice and lungs and the duration of this pose is around 30 seconds

Directions:

  1. Sit down and then kneel down on the yoga mat. Cross your ankles in a manner that the front of left ankle crosses over the back of the right ankle. The feet must be pointing out on both the sides. The perineum is supposed to press downward on the top of the heels.
  2. Keep your palm on your knees. Spread your palm and fingers too. Plus, give a pressure through them firmly against each knee.
  • Keep your eyes wide open, inhale through your nose and exhale through your mouth while doing this, make a sound ‘ha’, with open mouth and stretch out your tongue. Make it sure that the breath passes over the back of the throat.
  1. You have two options either you can look at the tip of your nose or keep your stare between the eye brows.
  2. A few time “Roar”, do the same process with your other leg and repeat the posture.
  1. Downward facing Dog Pose:

Adho Mukha Svanasana also known as “downward facing dog pose” is great for shoulder, claves, hands, back, arches, foot & hamstrings stretches and it strengthens your back, arms & legs

Things to remember

The style is Ashtanga Yoga, it takes up to 1-3 minutes and there is no need to repeat this asana in one session.

Directions:

  1. Your body should form a table like structure, means stand on four limbs.
  2. Make it sure, your body make a shape of inverted “V”, gently lift your hips and make your knees & elbows straight while you exhale.
  • Your hands and shoulders ought to be in same line, and your feet must be in line with your hips & please ensure that your toes are pointing outwards.
  1. Press hands on the yoga mat & lengthen your neck while your ears should be touching your inner arms, and you shall turn gaze to the navel area.
  2. Be in this pose for a few seconds, then go in bending knee position and repeat the table position.

Note: If you have any of these situations (Carpal tunnel syndrome, High blood pressure, a detached retina, A dislocated shoulder, Diarrhea, weak eye capillaries or Pregnancy), it is advisable to talk to your health expert first then try this posture.

  1. Ardha Bhekasana (half frog pose):

It is a great pose for Quads, flexors, chest, abs, groin, ankles and hips, it takes up to 1 minute then switch the sides and repeat at least for 3 times.

Directions:

  1. Lie down on the mat in face down position. Extend your legs, press your forearms and palms in to the mat and simultaneously lift your torso & head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Spread your fingers in such a fashion that they must be pointing away from your body. Ensure, that your legs and pelvis are pinning to the ground you lift.
  2. Do not move your elbow, cross your left arm in the front in the direction of right arm at around 45 degree angle. Bend your right knee and move the right heel toward your hips. Take your right hand on the back to hold it around the inside of the right foot.
  • Start rotating your elbow upward, to make this pose happen, take the palm of your right hand and rotate it to the right, farther from your body, till your fingers are pointing forward & you are able to grab your fingers over your toes. Bring your right foot closer to the hips. Remember, your elbow should be facing toward the ceiling. Press down on the top of your foot.

Note:

  1. Take deep breath between each step.
  2. Do not perform it if you have knee, back, shoulder or any neck injury.
  • Please do not do this position if you have insomnia or migraine issue.
  1. Eagle Pose:

Garudasana or Eagle Pose is a perfect option for strong arms, legs, knees, ankles, open shoulder joints, making space between the shoulder blades. Enhance the circulation to all joints, improved balance and focus. The time is 3-4 minutes

Directions:

  1. Stand in Tadasana, bend your knees and lift your left foot, so you can cross it over your right foot.
  2. Keep your right foot on the yoga mat firmly, the left thigh is over the right thigh and your left foot toes ought to be pointing downward.
  • Cross the right arm over the left arm & bend elbows to keep them in perpendicular to the floor and make it sure those back of your hands are facing each other.
  1. Press the palms together and stretch the fingers on the upside direction.
  2. Keep your gaze at one place; be in this posture for a duration in which you take a couple of breaths.
  3. Release your hands in slow motion and bring them to the side of your body.
  • Lift your left leg & put it back on the yoga mat and come back in Tadasana in slow manner.

Maximize Your Longevity With the Amazing Power of Yoga

In the course of my work as a trial consultant, I spend a fair amount of time in law offices working with litigators – lawyers who try cases in the courtroom. I had scheduled a work session with an attorney for 10:30 a.m., figuring we’d only need a couple of hours, and we’d be done before lunch. Imagine my surprise when I received a call from the attorney – a woman in her late 60’s – requesting that we move the meeting to 10:00 a.m., so that she could make it to the yoga class her law firm held in their offices at noon!

My first thought was “What an enlightened law firm!” My second was “Yes, of course! I’d be delighted to change the appointment time” – even though it meant I had to re-arrange my morning to accommodate her. I was thrilled that this firm understood the tremendous importance of respecting the well-being of their attorneys, that it was willing not only to pay for the instructor, but to make a room available for yoga and forgo what would otherwise be “billable hours” from the attending attorneys. And doubly thrilled that the litigator I was working with valued herself enough to participate in the class.

Yoga does so much good for body and soul, especially for those of us over 60. Here are but a few examples of vibrant women whose dedication to yoga has paid off in joy, health and longevity:

Bette Calman, 90, a highly respected yoga teacher for 50 years, she’s now known as “Yoga Super Granny.” She shot to international fame when she starred in an Advil commercial during the 2016 Super Bowl.

Tao Porchon-Lynch, 98, was recognized as the world’s oldest yoga teacher by the Guinness Book of World Records at age 93 – and she’s still teaching! Her phenomenal background includes marching with Mahatma Gandhi twice, and helping people escape the Nazis as a French Resistance fighter during World War II. Besides yoga, she took up ballroom dancing at the “young” age of 85. Tao’s mantra is “There is nothing you cannot do.” It’s one she has taken to heart throughout her life and is a great example for all of us.

Anna Pesce, 87, corrected her hunchback posture in just 2 years with the help of a certified back-care yoga instructor. She says she feels wonderful now because she can drive and do many things she couldn’t before.

So how does it work? How, specifically, does yoga benefit your body and mind?

In terms of your body, yoga improves balance, which becomes increasingly important as we age. Yoga promotes bone strength, because the nature of the movements themselves improves bone density, which tends to decrease over time. Yoga is a low-impact form of exercise, which means that it strengthens your muscles gently, and in the process, prevents them from atrophying. Stronger muscles mean less stress on your joints, thus easing arthritis.

Yoga also lowers blood pressure without putting undue pressure on your cardiovascular system, which is why it is (for most people, always check with your physician!) particularly well suited as part of a lowering-blood-pressure program. Because yoga incorporates deep breathing as a part of the practice, more oxygen is circulated throughout your body, to the benefit of all your internal organs and systems.

On the plus side for your mental and emotional state, yoga stimulates certain chemical releases in the body that can diminish anxiety and promote an overall feeling of relaxation. Because yoga relieves tension, many find that it improves their sleep. Along with that, yoga has been shown to increase your memory and ability to process cognitively, something we all can appreciate as we grow into our later years!

Why is it important to know about the benefits of yoga? Because it lends itself to a little-known health trick: The more you know about how something benefits you, the greater the benefit.

Nowhere was this phenomenon better demonstrated than in the remarkable “Hotel Maids” study. The maids in two hotels did work that added up to more than 30 minutes of daily exercise. At the first hotel, the researchers told the maids how many calories they burned as they cleaned their way through the equivalent of 30 minutes of exercise. The researchers said nothing to the maids at the second hotel. After just one month, having made no changes to their diet or exercise routine outside of work (which was virtually nil), the maids in the first hotel weighed an average of two pounds less, had a smaller percent of body fat, and systolic blood pressure an average of 10 points lower. The maids in the second hotel experienced no change.

What happened? The maids in the first hotel now had information about specific benefits of their work beyond a paycheck. Their subconscious transmitted the benefits-message to their bodies, which resulted in weight loss, less body fat and lower blood pressure. Yet the maids weren’t physically doing anything different.

An Interview With a Leading Yoga Teacher

Yoga makes people feel good, but does it have the opposite effect on a student of Yoga that wishes to move into the teaching of this ancient relaxing art? I spoke to one of the leading Yoga teachers on the beautiful island of Guernsey to find out more.

Hi, you have just returned from India, what was your reason for your trip? With India being the birth place of Yoga, I decided to continue to broaden my knowledge and study more of what I love. Quite honestly, any Yogi that has been to India would tell you that its like being a kid in a sweet shop, the opportunities to immerse yourself are vast! One trip always leads to another…

So how did you originally get interested in Yoga? I began practicing Yoga more than 10 years ago and became more regular with my practice whilst living and working in Singapore. During that time, I was working in the finance industry and I became very aware of how modern day stress can affect our mind and body. Suffering from back pain (quite severe at times), I decided that it was time to gain a deeper understanding of Yoga, and it’s so called, ‘eight limbs’. The feeling I had every time I left a class fascinated me, and I needed to know why!

Aside from all the health and fitness benefits, how has Yoga affected your life in other ways? The most important part for me personally, was finding the stillness which can take place in my mind during practise. Of course, I am still a student as well as a teacher, but Yoga gave me the willingness to accept things, whether physical or mental, for exactly how they are within that present moment; but to also, at times, explore my true self and really allow the answers from my questions to arise (the ones worth answering anyway). Yoga enables me to slow down enough to witness the real answers and the real ‘me’.

Can anybody enjoy and gain from Yoga? If you arrive into it with a willingness to open your mind enough to see the full benefits of Yoga, and not just the endless physical benefits, then yes, I believe anyone can. I have just completed my extensive teacher training for Pre-natal Yoga and Restorative Yoga, which has become huge in the US. I believe it doesn’t matter where you are within your life, there is a style of Yoga for you.

What is it really like living in an Ashram in India? Enlightening, challenging, charming, reflective, hard work, but above all it’s fantastic, as long as you know how long you are there for! My longest stint was a month whilst I completed my Hatha Yoga teacher training. I went through what felt like a lot of physical, mental and emotional barriers, I would say it was the toughest thing I had done in my life – but aren’t those times the most rewarding? For me, the whole experience was life changing. As my friends like to say, I really am the Julia Roberts character from the film, Eat Pray Love. And yes, I did drink the tequilas and party in Bali!

If you could do only one pose from now on, what would it be? Tree pose, without a doubt, because life is all about finding the balance in everything we do!

My interview was with Katie Brock, she has been running indoor and outdoor Yoga classes, retreats and events for the past 5 years on the Channel Island of Guernsey. Along with her knowledge of Yoga and Meditation, and her extensive travelling resume, the Guernsey Yoga class community will continue to expand under the care of a true expert in the field.

Emotions and Its Management in Patanjala Yoga

Patanjali:

Maharshi Patanjali was revered sage and eminent scholar on Yoga and Samkhya Philosophy. He carried out hectic research work on the subject of Yoga and organized its principles and Practices of in a systematic way. His classical work on the subject has been one of the most authentic and traditional teachings to fallow the yogic life.

Patanjala Yoga Sutras is classical work of the sage Patanjali which is also known as Ashtanga or Raja Yoga. The traditional text explains the nature of the mind and the causes of the disturbances to the mind. The second chapter of the text provides the structured methodology to achieve the peace of mind through its principles and practices. Sage beautifully describes the nature of disturbances and the techniques to counter these troubles.

Emotions

Emotions are the feelings or sensations of a person in relationship with others in different circumstances. Positive state of the emotional stability helps to express the proper behavior and traits of the personality. The imbalance of the emotional states brings more and more sufferings leading to the mental distractions, pain and anxiety. Sage Patanajli explains the five afflictions are the fundamental sources of the human miseries which are very powerful to disturb the nature of our emotions too.

Psycho Physiology of emotional upsets

The disturbed emotions have very strong influence on our physical and mental health. Many of the psychosomatic diseases of the modern time are rooted in the imbalance of these emotions. They throw out the rhythm of the endocrinal profile affecting the normal secretions of the many of the hormones. Physiology of various systems in our body is being influenced by the imbalances. The irregularity of the biochemical secretions affects our digestion leading to digestive disorders such as acidity, constipation and indigestion

Management of emotions in Yoga

The practice of yoga is one of the most effective means to maintain the stable emotions and prevent the psychosomatic diseases. The Sage in his sutras recommends inculcating the qualities to harness the harmony in the life.

PYS 1.33 Says

The spirit of the friendliness should be entertained with those who have experienced happiness, a feel of compassion towards those who are in distress, a spirit of good will towards the people who are in the path of virtues and the indifference towards the vice. This sort of approach helps to give rise to purity of mind and emotions. Purified mind attains single pointedness, eventually attains the serenity.

Alternative Therapy: Yoga, the Best in Reduced Risk and Treatment of Metabolic Syndrome

Metabolic syndrome is a condition of abnormal blood pressure, blood sugar, excess body fat around the waist… which can lead to early onset of diabetes, cardiovascular disease.

People who participated in yoga class regularly are likely to have a lower risk of metabolic syndrome development, a renowned study suggested.

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture… has been best known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

According to the Vanderbilt University School of Medicine, yoga, a form of physical activity that incorporates psychological components (e.g., maintaining attention, relaxation) may process a health benefit in alleviated risk of metabolic syndrome and improved mental stress and quality of life.

In a sixty-seven adults at risk for MetS enrolled (mean age [SD]: 58 [10] years; 50% male; 79% non-Hispanic White) in 12-week yoga program coupled with an evidence-based health education program (HED), in compared to HED alone, researchers found that participants in yoga program coupled with an evidence-based health education program (HED) showed a significant improvement of twice quality of life domains in compared health education group.

Dr. Sohl SJ, the lead author said, ” implemented lifestyle education along with yoga to evaluate the potential unique effects of yoga on participants at risk for MetS”.

Furthermore, in another 12 weeks yoga lessons of 173 Chinese men and women aged 18 or above either assigned to either the yoga intervention group (n = 87) or the control group (n = 86), after taking into account of other confounders, researchers indicated that yoga group showed a greater decline in waist circumference (p<0.001), fasting glucose (p<0.01), triglycerides (p<0.05), and MetS z score, in comparison to control.

Also, the yoga group expressed a significant improved general health perceptions (p<0.01), physical component score (p<0.01), and social functioning (p<0.01) domains score of HRQo with no difference in the enhanced systolic/diastolic blood pressures or high-density lipid protein cholesterol in both group.

Promisingly, the 2009-2012, 48-week randomized trial comparing restorative yoga vs. stretching among underactive adults with the metabolic syndrome at the Universities of California, San Francisco and San Diego of 180 participants randomized and 135 (75%) completed the trial, at 12 moths, suggested that yoga participants displayed a magnificent decrease of fasting glucose, insulin, and HbA1c and increase in HDL-cholesterol in compared to stretch group.

Taking altogether, yoga may be used as physical therapy in reduced risk and treatment of metabolic syndrome with greater effect in comparison to other forms of treatment in the article, but participants should always engage only to class tailored to their needs.

Alternative Therapy: Yoga, An Ancient Technique for Treatment of Irritable Bowel Syndrome

Yoga as an integrated form of exercise may have a profound and positive effect in reduced symptoms and treatment of irritable bowel syndrome(IBS), epidemiological studies suggested.

Irritable bowel syndrome (IBS) is a disease affecting the large intestine., including symptoms of cramping, abdominal pain, bloating, gas, and diarrhea or constipation.

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture… has been well known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

In a randomized controlled trials to compare the efficacy of yoga with usual care, nonpharmacologic, or pharmacologic interventions for patients with IBS through reviewing literature published on databases of MEDLINE/Pubmed, Scopus, the Cochrane Library, CAM-QUEST, CAMbase, and IndMED up to November 2015, after selected studies satisfied the criteria and guidelines, researcher filed the following results

1. Yoga participants expressed a significantly beneficial effect over conventional treatment in IBS,

2. Yoga intervention demonstrated a significantly decreased bowel symptoms, IBS severity, and anxiety.

3. Yoga group displayed an improved quality of life and physical functioning in compared to other treatment groups.

4. Yoga group also showed a little or no adverse effects in the selected studies

Dr. Schumann D, the led authors said, ” The findings of this systematic review suggest that yoga might be a feasible and safe adjunctive treatment for people with IBS”. However, after taking into account of other con founders, he continued, “no recommendation can be made regarding yoga as a routine intervention for patients with IBS because of major flaws in study methods”.

Further analysis into the study of total of 51 participants of adolescents (14-17 years) randomly assigned to a standardized 6-week twice weekly Iyengar yoga group-based program or a wait-list usual care control group, conducted by the University of California, scientists filed the results as follow

1. Yoga group showed a significant improvement of improved physical functioning

2. I compared to control, yoga participants also reported significantly improved IBS symptoms, global improvement, disability, psychological distress, sleep quality, and fatigue

3. 46% of YA reported a minimally clinically significant reduction in pain

4. At the end of the intervention, YA group in postlesson also reported a reduction of worst pain, constipation, and nausea.

After taking into account of other confounders, Dr. Evans S, the led author indicated, “The findings suggest that a brief IY intervention is a feasible and safe adjunctive treatment for young people with IBS, leading to benefits in a number of IBS-specific and general functioning domains for YA” and “yoga interventions may be most fruitful when developmentally tailored”.

Further studied illustration of 35 adult participants meeting ROME III criteria for IBS enrolled, 27 of the 35 participants (77%) completed treatment and pre- and post-treatment visits (89% women, 11% men; M (SD) age = 36 (13)), and 20 of the 27 (74%) randomly assigned to 16 biweekly group sessions of Iyengar yoga or a walking program and 6-month follow-up, found that:

1. Yoga group showed an improvement from pre- to post-treatment when compared to control

2. Yoga group from pre- to post-treatment, also demonstrated significant decreases in IBS severity measures, visceral sensitivity and severity of somatic symptoms in compared to walking group.

At 6 months followup, researcher said, “overall GI symptoms for walking continued to significantly decline, while for yoga, GI symptoms rebounded toward baseline levels”.

The finding evidences suggested that yoga may be used as an adjunct intervention in assistance of standard therapy for treatment of irritable bowel syndrome (IBS).

How to Choose the Best Yoga Mats

What are the characteristics of the best yoga mats? Why does a good quality one matter?

Yoga mats are special to the yogis that use them. Ask any experienced yogi – their mat is super special to them.

After all it is the only thing you need to practice yoga right? A decent mat and you can do yoga virtually anywhere. That makes yoga one of the cheapest and most accessible pastimes/exercises available.

Millions of people practice yoga daily. It has been attributed to so many health and wellbeing benefits. Not just physical, but most important mental too. The vast majority of people will have a relatively inexpensive mat. But your yoga experience can be enhanced significantly by investing a little extra in a really good quality mat.

When you are practicing yoga your body is only in contact with one thing. The mat. By having a really good quality mat not only will you get the benefit of having a non-slip surface on which to work, but you also get the feel of a superior material beneath you hands and feet.

You can be that much more confident and happy on a decent quality mat. Times that extra feeling over and over for every time you use your mat and you can see why having one of the best yoga mats can enhance your yoga pleasure immeasurably.

So what is it that you should look for in the best yoga mats?

Your mat’s surface is really important as it needs to be able to help you hold your poses without slipping. That means the upper-side and under-side need to be non-slip. It also needs to be large enough for you and not too heavy to carry around.

We also think what it is made of is really important. You’re going to need to make sure it is eco-friendly. We think the appearance of your mat also is important. You want to be proud of what you lay out to practice on. Some of the best yoga mats have exquisite designs on them.

There are lots of things to consider when searching for the best mat for you. One thing not to skimp on though is the price. We recommend spending at least £30 and indeed some of the very best yoga mats are nearer £100. However, they will last a long time and the benefits will be seen over and over again.

Yoga is a low-cost exercise/pastime, but by spending a little more on the one and only thing you need is well worth it.

Alternative Therapy: Yoga In Anti Aging Progression

Yoga may have a profound and positive effect in anti aging progression, some renowned institute studies suggested.

Aging is a natural process of growing old.

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture… has been well known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

According to the study to explore the impact of yoga and meditation based lifestyle intervention (YMLI) on cellular aging in 96 healthy individuals randomly assigned to a 12-weeks of YMLI, at the end of 12 weeks of lesson, YMLI group expressed significant improvements in both the cardinal biomarkers of cellular aging and the metabotrophic biomarkers influencing cellular aging in compared to baseline values.

The efficacy of the program in reduced cellular aging process was attributed to the activities in decreased production of ROS and pro inflammatory cytokins and hormone cortisol, and increased mean values of telomerase activity in regulated aging progression and hormone β-endorphin in reduced stress and maintain homeostasis.

Dr. Madhuri Tolahunase, the led author, after taking into account of other co founders, said,”Lifestyle is an integrated entity, and an intervention, like YMLI, that has overall positive influence on our health appears most useful versus changing only one aspect at a time, as is seen by action of certain drugs. Yoga is holistic and a mind-body medicine and is more beneficial and advantageous than individual interventions like physical exercise, caloric restriction, and antioxidants”.

Other researchers, in the study of yoga breathing in protected skin against aging, filed the following results

1. Yoga breathing reduced psychological aspects of stress and anxiety which have been found to associate to promoted aging

2. Yoga also expressed an impact in regulated advanced glycation end products (AGE) which have recently been shown to play a role in tissue aging

3. Comprehensive yoga program including breathing and meditative exercises may have a profound effect in enhanced gene expression involving oxidative stress, DNA damage, cell cycle control, aging and apoptosis and

4. Detoxification

In further analysis, Dr, Beri K the led author said, “(Contract to general belief)The interesting correlation of insulin regulation and glucose control can be translated to improvement and maybe reversal of the effects on AGE protein accumulation in the body tissue”.

In support of the above differentiation, Dr. Brown RP at the Columbia University College of Physicians and Surgeons, launched an investigation of yoga breathing in anti aging progression, suggested that

1. Yoga breathing (pranayama) can have a significant and positive effect in bringing the mind to the present moment and reduce stress

2. Yoga breathing delayed the aging process through reduced expression of depression, anxiety, post-traumatic stress disorder, and for victims of mass disasters.

3. The practices also relieved many forms of suffering.

Finally, after taking account of other risk factors, researchers concluded that yoga breathing can affect longevity mechanisms.

Taking altogether, Yoga used alone or combined with meditation may have a therapeutic effect in aging progression through regulating cellular and psychological expressions.