There are several health tips for girls of all ages that have been recommended by fitness and health experts. Given below, are some of the most common health tips for girls:

• Keep the body well hydrated by drinking at least 8 glasses of water each day. This may be slightly difficult for younger girls and teenagers; however, they should make it a point to drink at least half a glass of water every hour.
• Eat at least 5 small meals a day, without skipping any meal, especially breakfast, which is the most important meal of the day. A good breakfast should include at least one fruit, some milk, cereal and eggs too.
• Avoid junk foods as far as possible, as it only contains calories, without any nutrition. Instead pizzas and burgers can be prepared at home, using whole wheat bread, fresh vegetables and lean meat.

Health Beauty Tips For Girls

There are many young girls who believe that make up will help them look more beautiful. Unfortunately, that is not necessarily true as, natural beauty and freshness is always appreciated more than artificial beauty. Hence, given below are some health and beauty tips for girls, which will also help their skin stay healthy.

• Keep the skin supple, soft, hydrated and moisturized naturally, by drinking a lot of water each day. This is an excellent tip of those who suffer from acne too.
• Follow a regular exfoliating routine, to get rid of dead skin cells on the face. This helps the fresh, new skin cells to appear on the surface of the skin, giving it a natural glow.
• Use a mild cleanser to wash the face thoroughly, at least twice a day.

Fitness Tips For Girls

Fitness forms an important part in keeping us health. Some of the fitness tips for girls include:

•  Get at least half an hour of exercise, around five times a week. Activities that are perfect for girls and women of all ages include walking, running, jogging, swimming, cycling, aerobics and so on.
•  Avoid crash diets like the plague; instead make some dietary changes to include healthy weight loss tips for girls. This means eating a higher amount of fresh fruits and vegetables in the day. Fried food, oily food, junk food and so on, should be restricted significantly.

There are several health tips for women too, which have been recommended by health experts, for women who are much older.

Most of the health tips for girls and women mentioned above are fairly safe if used correctly. However, it is best to check with a doctor, before using any of them. This is more important for girls or women who are suffering from any preexisting health condition. If any of the health tips for girls trigger off an adverse reaction or side effect, it is best to stop using them and keep a doctor informed about it.

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As a yoga blogger, you just never know where you’ll get inspiration for your next post. This one comes from Christmas music, which seems to be cropping up everywhere these days. Comfort and joy. Yoga’s version of comfort and joy is Sthira and Sukha. The concept here is a balance of opposites — effort and ease, strength and comfort, stability and relaxation. I’ve heard many definitions of Sthira and Sukha, but the idea remains the same.

The first time I heard a yoga teacher say “If you’re shaking in this posture, you’re working to hard and need to come out,” I had a true ego response — “No way — I can handle it.” Yes, I was the good little yoga student, muscling her way through her poses. I had lots of strength but very little comfort, which was obvious by the fact that I held my breath often (I could have used this wonderful and wise yoga towel to remind me to breathe).  

The idea of strength and ease didn’t crystalize until I was in a yoga training years later learning about Ananta. Rather than relate the story here, I’ll include the entry in the Urban Dictionary (of all places):

a Sanskrit word meaning “infinity”, “without end”. It may refer to Vishnu (The preserver God in Hindu’s trinity) or
Ananta Shesha, a serpent on which Vishnu lies.
Ananta generally is referred to the Adishesha – the great serpent on which Vishnu rests after creating a new Universe. “Lord Vishnu’s Couch” Ananta is strong enough to support the creator of the Universe and soft enough to be God’s couch. So one of the main principals of Yoga – Sthira and Sukha (ease and effort) is represented by Ananta (Adishesha)Patanjali is a reincarnation of Ananta Shesha.

Sthira and Sukha are also how Patanjali defined asana. Funny how I had missed that for entire years of yoga pratice.

Interestingly enough, not only was I lacking Sthira and Sukha on the mat but in my life as well. As I started to change this, both my yoga practice and my life changed quite dramatically. Now there’s a beautiful ease to my life that didn’t previously exist. 

Yes folks, comfort and joy isn’t just for the holidays…

One of my favorite mini practices that honors both Sthira and Sukha is simple but fun (not to mention excellent for developing strength and flexibility at the same time):

Plank to Dolphin — Yes, it’s that simple. I just alternate between the two in a mindful and gentle fashion. I hold each for as long as is comfortable (meaning my breathing remains stable).

Being that the holiday season is upon us and that’s it’s a difficult time for many, I think it’s appropriate to wish you both Sthira and Sukha beyond your yoga mat. 

Namaste!

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Back pain is one of the most common complaint of any working or aging individual. It is often experienced when stress levels are on the rise from your work or day to day activities. Back pain is the consequence of a bio-mechanical disproportion in spinal structures. According to specialists, yoga is a remedy that can effectively reduce and even eliminate back pain forever.

Often times all the back requires is a touch of regular exercise. Ten minutes a day is all you would need to start. With only a little effort and a few trials, you will discover the best ways to exercise your back and minimize the pain sensations. More importantly, with the proper execution of some specific yoga exercises, the lower and upper back pains are dealt with rather easily.

Performing yoga postures cultivates an equilibrium concerning the flexibility and strength of the muscles of the body, usually the real reason of back pain. Many people are tight in key areas affecting the spine including the hips and shoulders. The practice of yoga, lets out the stress inside the muscles, which lessens the back pain.

Even though the emphasis is on stretching and flexibility, yoga also builds up muscle strength. Yoga includes respiration techniques which reduce stress and help one overcome the difficult stretching tasks. Frequently yoga classes employ a spiritual basis, and relate it to the environment to perform more intense degrees of therapy and reduction of pain.

There are a number of methods and yoga styles to choose from which range from delicate to strenuous. Furthermore, some styles lay more emphasis on spirituality and emotions, although some, particularly hatha yoga, concentrate more on the physical stances. For individuals with back pain, a hatha yoga style would be an effective starting point, especially the relaxation and restoration classes.

Another effective style is the pelvic tilt. The pelvic tilt is a classic healing workout employed to stabilize the posture by establishing and reinvigorating the primary muscles. The pelvic tilt is found in pilates, yoga, physiotherapy and other exercise systems. While you can find modifications for the pelvic tilt, the execution for many is almost the same.

There are many other styles that are recommended especially for back pain. These are just some of the basics. However, styles which include Kundalini, Ashtanga and Bikram are specific and difficult – a bad option for back pain affected individuals. The general guideline is to pace yourself, take it slow and listen to your body.

You may be wondering – will I be able to practice yoga without creating more pain? Most yoga classes utilize props. Props help bring the pose to you, when tight or weak muscles cannot fully bring you into the pose. But Individuals with back pain need to be extra cautious when attempting to exercise. Yes, practicing yoga to aid your back could give you pain alleviation, but establishing an exercise which is healthy and significant to your ailment makes it necessary that you know more details on the reason why and the approaches on how to do specific poses. In addition, it signifies that you should consider when not to execute a pose.

Talking to your yoga instructor will allow you to decide which class fits your needs. Determining how skilled your teacher is with neck and back pain is important to avoid any possible future injuries. A number of yoga instructors are inclined on manual modifications, which includes deepening you stretch with a little push, or correcting your posture with a few touches. Generally, adjustments are of great help, however, you might give up in the middle of your yoga session if you are not prepared with the prolonged pain. Speak about all your concerns with your trainer beforehand, to prevent an undesirable shock.

Yoga for Back Strength Video

Melanie shows you sequence of poses to help strengthen your back and relieve tension and back aches.

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(A pic of me signing books at the Fresh Fruit Cleanse book release party on 10/22/11.)

Namaste friends…

Thank you for staying connected to the True Yoga Blog even though I haven’t been able to write as much recently.  Things have been so busy.  I’m sure for us all.  Not only is it the holidays but I also ran a special offer with a local Yoga studio in town so I’ve been busy ordering Fresh Fruit Cleanse books and True Yoga DVDS for several hundred people.  I’m so glad more people will get to read the book and experience the awesome benefits of Yoga.  As so many of us know, Yoga is one of the most powerful practices for healing body, mind and heart.  It’s amazing how good a little breath and movement can have us feel.  There is a great Zen philosopher who says ‘To have a human body is a joyous thing.’  You can definitely feel the joy of having a body when you give it the gift and wonderful sensation of movement and breath through all of the poses.  Yes, some of the poses are a little challenging, but, when you are connected to the breath in your poses, first, you will realize how good you can feel…

I will be doing some reformatting of the True Yoga DVD so you will now be able to purchase the classes separately according to what level of Yoga you feel most comfortable practicing.  The DVD currently has 3 classes:  Beginner, Intermediate and Advanced and is available for $ 20.  With the reformatted True Yoga DVD, you will be able to purchase the classes separately for much less.  I’ll keep you posted as this project gets completed. 

What else has been going on.  The Fresh Fruit Cleanse book release party at Remedy Spa was a huge success.  We had a great turnout and I was so grateful to be able to share that special moment with so many loved ones and friends.  Thank you to all of you who attended.  You can read more about the book release party here.  Also, if you aren’t a fan yet of the Fresh Fruit Cleanse on facebook, please friend it by going to www.facebook.com/freshfruitcleanse  Have you read the book yet?  If you haven’t, I believe you will find lots of beneficial information for your health and well-being.  In the book I also write about the benefits of Yoga and meditation as part of a balanced and healthy life.  The book is available for purchase on amazon.com and via the Fresh Fruit Cleanse website:  www.freshfruitcleanse.com  Oh, I can’t believe I haven’t shared the latest clip of me on Fox 4 Good Day.  I appeared on Fox 4 Good Day about a month ago to talk about the Fresh Fruit Cleanse book and book release party.  It’s always so much fun getting to go on there…I have been on Fox 4 several times over the last 5 years.  But, I hadn’t ever made a recipe on live TV.  I think it went pretty well.  You can view the clip of me making the oh so delicious raw chocolate pudding from the Fresh Fruit Cleanse book on Fox 4 Good Day here. 

Let’s see…what else.  I have felt so grateful recently…more than I can ever remember feeling.  I’m so aware of all the blessings that are in my life and it’s incredible how hardships and difficult times can awaken us to a deeper experience of gratitude for the preciousness of life.  Next week will be the third year since my father’s passing.  But I am aware and grateful, more than ever, of all the love and positive energy that surrounds me through my family, loved ones and friends.  I even feel such positive support and love from this awesome community of True Yoga Blog readers, as well, and it feels so good to feel that, too.  Thank you for tuning in, commenting and sharing your positive energy and support with me.  It means a lot to me and I can feel it.  I will spend next week with my family and friends and I’m so looking forward to seeing everyone.  

What a gift to be awake in the moment and grateful to the blessing of life…even on a difficult day.  There are still days where are I don’t always feel ‘perfect’…but I know that when I’m feeling that way…this too, shall pass.  They say that mantra…this too, shall pass…is one of the most enlightening and powerful mantras we can recite at any moment in our life…even on the days when everything feels perfect and positive.  It’s important to remember that there just may be a day when we don’t feel perfect, again, but when that days comes that, too, will only be temporary.  One of the most important qualities we realize through Yoga practice and meditation is equanimity of mind.  Life becomes supremely balanced and we no longer fluctuate between extreme highs and lows.  We are able to rest in the bliss of the moment rather than dwell in the past or future where all of our mind made troubles lie.  So, just let go of all that and be here now.  There was a quote someone posted on Facebook the other day and I loved it.  I was able to remind myself of the quote in a moment where I was feeling a little anxious and I immediately felt peaceful, again, just by inhaling and exhaling and settling into the peacefulness of the present moment.

“When I am anxious it is because I am living in the future, when I am depressed it is because I am living in the past, when I am peaceful I am in the present.” – Author Unknown

Speaking of Facebook, though, I am really spending less personal time on there these days and that feels so good.  I love updating the Fresh Fruit Cleanse page and I do think Facebook can be a really good way to stay in touch with people, but, it can also be a major imbalance in life if we let it.  I am noticing when I get an urge to log on and if it doesn’t serve a productive purpose I am refraining and finding something else more productive to do.  Jimmy Kimmel did a joke about a National Unfriend Day on Facebook in his monologue the other night.  It was hilarious.  You can watch it here.  It’s 2:17 minutes into his monologue at the beginning of the show.  NUD.  I totally get what he’s saying though.  I think he has a point. 

Finally, I would like to share an awesome article that was written and submitted for the True Yoga Blog by Lexi from Lexi Yoga:  www.lexiyoga.com  Thank you, Lexi, for sharing this informative and beneficial article with us.  I completely agree…Yoga is incredible for alleviating back discomfort and pain.  Blessings to you and all of us on our Yoga journey.  Also, please stay up-to-date with me on the Fresh Fruit Cleanse Blog here, as well.  I will be back soon to write more on the True Yoga Blog…  If I don’t get a chance to write before next week…Happy Thanksigiving to all.  Namaste!

Yoga and Back Pain

Why Back Pain Happens 

If a person has been suffering from back pain, then one way to alleviate the pain and discomfort that person feels is through the practice of Yoga. Back pains which one of the most common pain and discomforts today originated from stressed and tensed muscles groups that support the spinal column found at the back. The triggering factors that are associated causing back pains are stress, overuse, under use and misuse, wear and tear and sedentary lifestyle. A person may not be conscious about these triggering factors. If not corrected then there can be other possible health threats that it can impose to people. Other than a regular exercise and healthy lifestyle, back pains can be corrected with Yoga. 

Another cause of back aches is improper posturing and positioning when standing and sitting. Sometimes, it can be due to under fatigued muscle groups that are found at the lumbar region and the neck. These areas are susceptible to turning, bending, and twisting which causes such pain. Other sources of back pains are stress, scoliosis and back injuries that have happened earlier. Of course many people will resort to medical treatments and regimens when in fact, for practicalities sake, people suffering from such pains can be relieved through gentle and conscious Yoga practices. It is already been proven to be an effective, efficient and safe way to address the underlying cause of the problem. It can also prevent recurrence of bouts of back pains. Yoga does not suggest that people should be ignoring medical advice. However in most cases, one still should seek medical attention and be evaluated by medical experts to ensure the well-being of a person through proper diagnosis and medical treatment. 

What Yoga Does To Relieve Back Pains 

Yoga potentially strengthens different muscle groups. Through the varying postures in Yoga, these help to strengthen abdominal and back muscle groups. It enables the body to assume a proper and upright posture and movement when standing and sitting. When the body follows the postures in Yoga, these stretches and relax tensed and affected muscles therefore these can relieve the muscles from stress and tension. So when the muscles have already been properly condition, the back pain will be offset. 

Yoga also stretches and strengthens the lower muscle groups hence releasing the tension in the lower back. When muscles are relaxed, blood circulation will be improved which brings the needed oxygen and nutrients to injured muscle tissues. It also helps the spinal column to maintain the normal and natural curvature to essentially prevent lower back pains. 

Overall, Yoga is beneficial and is an effective alternative therapy to heal back pains. It hastens the recovery process of injured muscle tissues and can excellently prevent further damage and possible complications. If back pain will not be addressed well, then permanent disability can be imposed on the affected individual. Yoga does not only keep the body healthy and in equilibrium but also develops an increasing aware to one’s body, mind and spirit. 

Find out fow yoga can make you look taller can make you look slimmer. http://www.lexiyoga.com/can-yoga-make-you-taller

Omg…I was doing a little searching around on ABCs website and I didn’t realize there were other shows available to watch online, too.  This is what I wanted to share, as well.  Watching this the other night reminded me that, when we have perspective in life, it helps us to realize how blessed we are and to be grateful for all that we have, including, health and well-being.  Here is the clip about Congresswoman Gabby Giffords inspiring story if you didn’t get to see this special story and interview with her on Sunday night.

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My girlfriend is a very dedicated yoga practitioner. Her birthday was coming up, and one day I started looking for a present. I could not quite figured out what to get her so I went online and just started wandering aimlessly around Amazon and similar sites. Ideas came and went, but nothing seemed just right. I ended up getting her a brand new yoga mat, and I must say she couldn’t be happier. This was an awesome mat that I thoroughly researched by visiting numerous reviews sites.

It is tough shopping for a yogi, in fact, it’s almost impossible. The thing is, true yogis kind of renounce the whole gifting thing. They usually neither accept nor give gifts and try to reduce the number of things they own instead of increasing it. My girlfriend is one of those people in the extreme sense. She is really tough to shop for Anyway, her 30th birthday was coming up and I knew I just couldn’t go without a present so I started shopping around.

Obviously, being the fat and lazy I do all my shopping online. I even buy my groceries online, never mind presents for other people. I am well equipped too, I have a triple monitor setup for work and ultra-fast internet connection, so I dove into the cyberspace. Amazon, Consumersearch, Yahoo, Google… Google…nothing, no good ideas. Then I started going through her hobbies and interests. Biking – well, I’m not giving her a bike for Christmas, I can’t afford that. What else – music? CDs are pretty much dead, and giving an MP3 album as a gift… well, you can’t wrap that. What else?

Yoga! That’s it! But what can you give a yogi for x-mas? A yoga mat? Duh, that’s kind of obvious. Off we go to search for yoga mat. I typed best yoga mat and found a few sites, but they were heavily pushing the same Manduka mat, that was well beyond my budget. I just could not afford a $100 present. I had lots of people in my family and they were all expecting something. I decided to search for yoga mat reviews. The first site that popped up was actually pretty good but it also said the Manduka mat was the best yoga mat of all times. Damn, looks like these guys have me cornered. So what’s the next best thing? I asked myself. Most review sites quoted Jade and Gaiam. Amazon also listed quite a few very positive reviews for these yoga mats. 

After much deliberation and calculations I purchased the Gaiam Printed Yoga Mat with nice little flower arrangement pictured on the top surface. There were quite a few positive reviews and the price was just perfect.

When the mat arrived I was very happy. It was very well packaged, came in Amazon’s gift wrapping and even featured a Yoga DVD inside. My next challenge was to get my girl to accept this present even though it was her birthday. The day before she came home and I started to talk about yoga and how it would be nice for me to start practicing. That got here really excited and I slowly shifted the topic to yoga mats and she confessed that she would really enjoy her own mat because the ones in her studio are old, worn-out and dirty and sometimes she slips on them. Jackpot, I thought.

The day of her birthday I presented her with the mat, and she loved it I was glad I went through all this trouble finding this mat for her.

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Building on a wave of compelling new research suggesting meditation practice positively affects brain structure and function, researchers at Yale University have found meditation practice to reduce activity in brain regions associated with mind wandering.  Such research is integral in helping us to begin understanding the precise mechanisms by which meditation exerts positive effects across numerous numerous domains.

Judson Brewer and colleagues assessed the impact of mindfulness-based meditation on activity along the default mode network (DMN) brain axis, a region associated with attentional lapses, anxiety, and certain disorders (i.e., ADHD and Alzheimer’s disease). Functional MRI (brain imaging) was employed to determine brain activity during resting and meditating states among experienced meditators and meditation-naïve subjects.

Three types of meditations were measured:  concentration (focusing on a single object or experience, such as the breath), loving-kindness (attending to thoughts of kindness and compassion towards oneself and others); and choice-less awareness (allowing attention to note any element of experience as it arises and passes through present awareness).

Experienced meditators were found to feature less DMN activation and mind wandering than did novices. Different connectivity patterns were seen in experienced meditators compared to controls in a number of brain regions, most notably the dorsal anterior cingulate cortex (associated with cognitive control and attentional resources).

The researchers note their results “support the hypothesis that alterations in the DMN are related to reduction in mind-wandering.”

While these results are promising and feature a host of clinical implications, many more questions remain. Unanswered is the critical issue of causation; does meditation change the brain, or are those with a preexisting proclivity for reduced mind wandering and other constituents of positive psychological functioning drawn to meditation practice, potentially biasing study outcomes?

Dr. Charles Raison, associate professor in the Department of Psychiatry at the University of Arizona College of Medicine, has conducted research which “suggests that some things thought to be the result of meditation might be cause of meditation.” He muses those gifted at inhibiting mind wandering may be inherently predisposed and simply fulfilling their karmic path, thus explicating why meditation draws them and not others. Future studies may elucidate which individuals may profit most from mindfulness practice, and which approaches are potentially best suited for those less intrinsically talented at ruminative inhibition.

Ultimately, longitudinal studies conducted in randomly assigned treatment groups (e.g., meditation group vs. non-meditation control group) would best support discernment of the causal direction of mindfulness meditation and related mechanisms.

Have you found meditation to improve your focus and/or reduce your mind wandering? If so, what type of meditation do you practice?

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I would like to thank the National Sleep Foundation for sending me room darkening curtains to block out all the light at night. Sleeping in pure darkness helps to regulate your sleep cycle, which allows you to reach a deeper sleep, and wake up more alert and refreshed.

Your biological clock and light affects when you feel the most awake, and the most tired. The light you see during the day helps to program your body clock, which is an important factor for a good night’s sleep.

By sleeping in a dark room, you can block out disrupting light, and reboot your biological clock to help you sleep and wake up at the appropriate times for you.

The first light you see in the day sets the schedule for your natural sleep-wake cycle. If you sleep at night, which most people do, try to get at least 3o minutes of full spectrum light during the day, especially first thing in the morning. This light will cue your body to induce sleep at night. If you work at night, you should wear wear sun glasses on your ride home and avoid morning light, so that you’ll be able to sleep during the day.

Always dim the lights when you are ready to go to bed. This allows your body to know that bedtime is approaching. Make sure your room is completely dark, and will stay dark, until you wake up in the morning. Nightlights are a distraction from letting your body clock reset itself, and help you maintain a good night’s sleep.

Here are some useful sleeping tips:

1. Set and stick to a sleep schedule. Go to bed and wake up at the same times each day.

2. Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime, if you’re having problems sleeping.

3. Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.

4. Treat your bed as your sanctuary from the stresses of the day. Use your bed only for sleep, so that your mind associates it with sleeping. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.

Sound Asleep Room Darkening Curtains come in various colors and sizes to match any bedroom decor. They use Thermaback technology to provide darkness, reduce outside noises and reduce heating and air conditioning costs. Here’s what they have to say about their lovely curtains:

Sound Asleep Room Darkening Curtains marry fashion, function and design to create the optimal sleep environment.

National Sleep Foundation (NSF) selected Ellery Homestyles as its official partner to develop window curtains that help consumers get a better night’s sleep! Developed to address the National Sleep Foundation’s recommendations for optimal sleep health, SoundAsleep’s room darkening technology reduces penetrating light which offers a key component necessary for a better night’s sleep…’darkness’. SoundAsleep’s versatile, woven chenille textured fabric coordinates with any bedroom decor.

You can visit www.soundasleepcurtains.com to see how you can get a better night’s sleep every night.

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There’s nothing better than the gift of delicious food during Thanksgiving. The meal is what gathers family and friends together for a time to connect. Whether you’re graced with the task of preparing the entire meal or just a single culinary creation, embark on the mission with fall in mind.

In Ayurveda, fall is called “vata” season. Think of vata like a dry, crispy leaf being taken for a ride by the wind. And because we are a part of nature, the vata season can have a similar effect on us!

Below are vibrant, easy-to-prepare dishes that are particularly helpful for counterbalancing fall. They cultivate the rootedness and grounding that we’re looking for and leave out the meat and dairy that’s hard on our systems. Slow down, open up your senses and let your love pour into the food!

Beverage

Spiced Pumpkin Chai

Main

Quinoa Salad with

Corn and Pumpkin Seeds

Sauce

Raw Cranberry Sauce

Side

Sweet Maple-Whipped Potatoes

Without mindful attention given to what’s occurring this time of year we can become vulnerable to internal imbalance. Dry skin, static hair, constipation, anxiety, cold hands, cold toes and feeling down in the dumps are all signs of this imbalance.

You might notice that while the leaves are falling and you’re adding extra layers of clothes and the cutest boots of the season, the foods that sound the best are thick soups, potatoes, root vegetables and warm, sweet drinks like hot cocoa or apple cider. These heavy, nourishing, warm foods are what counterbalance the crisp, wispy chill in the air outside. They keep us rooted and grounded so we don’t get whisked away by the wind.

Happy holidays!

Namaste,

Ashley

Want to dig a littler deeper? Click here for more information on the Ayurveda lifestyle.

Ashley Pitman is a fresh and authentic voice that brings potent ancient wisdom to the dinner table – as something the entire family can understand, embrace and enjoy. She supports thousands of people in crafting a thriving day-to-day experience that’s in favor of their best work – we’re talkin’ raw foods, ayurveda, cleansing, life-enhancing relationships, yoga, meditation, conscious business, and community. For tons of free valuable content visit her blog or sign up for the free weekly newsletter.

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The hard-muscled men of Haverford College’s lacrosse team were primed for a fierce, preseason workout.
So they did a Happy Baby, lying on their backs, grabbing the soles of their feet, and rocking back and forth with glee.

For an hour, the 30 players stretched into Downward Facing Dog, Tree, Frog and a dozen other yogapositions. Not exactly push-ups or wind sprints.

“It’s a little shot at the masculinity,” joked Joel Censer, 22, a defenseman with tight hamstrings who struggled with a contortion or two. “But, nah, it’s great.”

Long a fixture in spas and health clubs, yoga is winning over campus jocks. A growing number of college teams have rolled out the yoga mats to augment training regimens and improve flexibility, strength and mental grit, coaches and instructors say.

Haverford took up the ancient Eastern discipline in 2006, and other teams that have adopted it include football at Villanova and Princeton, women’s soccer at Penn, women’s crew at St. Joe’s, and, since the fall, men’s soccer at Swarthmore.

Training with yoga appears to have little downside other than, perhaps, the time it can take away from traditional workouts. Researchers also point out that the most-touted benefit – better performance – has not undergone rigorous scientific study.

That hasn’t slowed the flow of followers. While no one tracks the number of college teams that supplement training with stretches, deep breaths and meditation, a new Yoga Journal survey indicates nearly 16 million Americans pursue the discipline – 8 percent of them in the prime college age range of 18 to 24.

Yoga has had U.S. adherents since 1893 when Swami Vivekananda introduced in Chicago the hatha form, which stresses physical aspects. Kareem Abdul-Jabbar has been a fan since the ’70s. Shaquille O’Neal, Kyle Korver, the Williams sisters and other sports stars also train with yoga.

College and high school teams have adopted the exercises more recently.

“That influence trickles down,” said Yoga Journal senior editor Diane Anderson said.

In many cases, the activity is stripped of its traditional Hindu flavor. Some instructors avoid Sanskrit names for poses in favor of English or no names at all, and add movements from other exercise forms.

“If I started to use yoga-speak, they’d shut me out,” said Cara Bradley, owner of Verge Power Yogain Wayne, who recently began training the women’s soccer team at the University of Pennsylvania. “We don’t ‘om’, or anything.” She even gave the class a more sports- appealing name: Balanced Athlete.

At Haverford, instructor Claire Brandon, 22, who is majoring in art history and Romance languages at Bryn Mawr College, interjects the occasional chaturanga (a push-up). But instead of the typical New Age music, she uses rock and reggae. The yoga appeals to enough players – who organize the weekly sessions themselves – that they come on Sunday (the only day off from practice) and pay the cost out of pocket.

“It makes us a little more in tune with our bodies,” said attackman Mike Distler, 21. “It definitely stretches us out more than we ever would during the week.”

On this day, the men squatted (Frog) and then moved to the aptly named Happy Baby before finally meditating for a spell.

“I’m all yogified,” goalie Jake Mendlinger, 22, said with a grin as he grabbed his stick. “I’m ready to play.”

Whatever the style, the goals are similar: Improved flexibility. Better concentration. Fewer injuries.

“We bring stability to the entire body,” said Adam Marcus, cofounder of Enso Studio in Media. “It’s not just about having strong quadriceps.”

Over eight sessions at a cost of $1,600, Mr. Marcus trained the Swarthmore College men’s soccer team in Budokon, a new form that fuses yoga, martial arts and Zen meditation. “You get that full- body training,” he said.

A favorite was the Komodo Dragon, for which players assumed a push-up stance and moved opposite legs and arms across the field- house floor to build strength and agility.

“It’s a push-up unlike any you’ve seen or done,” head coach Eric Wagner said.

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Practicing yoga can lengthen, tone and stretch your body to improve your posture. Yoga causes your shoulders to roll back instead of forward, which gives you an instant appearance of being taller. Here is a video of 6 amazing yoga postures to make you look taller.

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Written by Matthew Teague Miller.

I have seen it all! said one of my yoga-teaching friends after seeing the handbook for the incredible new Xbox Kinect game from Deepak Chopra, ‘Leela’. I too thought I had seen it all, until I spent an evening exploring the many facets of this game. In fact, while ‘Leela’ certainly has moments that feel like a traditional video game, I would call it a wellness tool, more than a game.

Deepak Chopra, the spiritual juggernaut who has raised awareness in the West about yoga, ayurvedic practices, meditation and alternative approaches to mind/body health and medicine has tapped into something new and very exciting here. With ‘Leela’ (Sanskrit for play) he and his creative team have given us a fully interactive way to achieve harmony within ourselves and our bodies, on an Xbox Kinect (also available for the Wii) through the playful unlocking of our spiritual energy centers, known as chakras.

7 Chakras, 7 Mini-games

There are seven stages to ‘Leela’, each one focusing on a different chakra. Each stage has several mini- levels you play through by moving your body in specific ways to help unlock your chakra (and pass the level). For example, in the first stage, we are seeking to unlock our root chakra, known as muladhara. To do this, we must help balance a planet on the screen, between the moon and sun, by gently moving our hips from left to right. The mechanics are very simple, but even a slight movement of the hips creates a tremendous shift on the planet you are interacting with on the screen. This is true for all movements through the game: gentle, focused movement will reward your experience, flail and you will lose the bead of the level and your progress will suffer for it.

Each stage has an interactive tutorial, and once you complete the tutorial for a chakra, you can begin work on that chakra’s game stage. You do not, as you may do in your meditation or yogic practice, need to move from bottom to top chakras. If, for example, you wish to go straight to the heart chakra, just complete the tutorial for that chakra and get to work.

Each chakra stage has a distinct gaming style, with its own challenges, getting progressively more complex from mini-stage to mini-stage. From a purely gaming point of view, the action is slow and deliberate, which may not be a gaming purist’s ideal type of game. But writing as someone who plays FPS’s, RPG’s and is a practiced yogi and meditator, I have to say this game hit my sweet spot and I found myself hooting with joy from time to time as I moved through different stages. I found the interactive quality of this game very affecting, and truly felt elevated, spiritually and physically, after playing through a few chakras.

Stillness Meditation

There is much more than stunning graphics, clever gameplay and truly profound physical results to be found in ‘Leela’. There is another side to this game, where Deepak Chopra leads guided meditations, of which I did several, and found them to be wonderful too. But even more engaging was the Stillness Meditation component of the game. Yogi’s may be familiar with this practice as pranayama, the Kinect system reads every movement of your body, and you get real-time feedback from ‘Leela’ about your posture, position, and breathing. It is like having a private instructor there with you. Remarkable.

Another fun portion of the game is creating your own mandala, which you can then share via Facebook. It is not a huge part of the game, but your mandala (which you can change at any time) follows you through the game.

Final thoughts

I have read some other reviews of the game, which seemed to miss the point. From a purely gaming point of view, ‘Leela’ is sure to disappoint as it is all about evoking balance between chakras, which by it’s nature is something you can’t shoot, punch, or kick, so on that front, it may not be well-suited to people who want an action-oriented game. However, if you want to have a personal instructor for meditation, pranayama and also open up your chakras in a new and very real way, this game is a wonderful tool.

The visuals are truly stunning, some of the best I have seen for a Kinect game, and very creative. The music is engaging and soothing without being overwhelming, and increases in complexity as you pass various levels within a stage. Chopra’s own familiar voice is guiding the user throughout the game, as is the dulcet voice of Elena Brower, yoga instructor-extraordinaire.

‘Leela’ is a remarkable achievement, and sets the stage for some truly incredible possibilities for the Kinect system, and repeated use will reward the player not only with improved mind/body balance, but also a greater understanding of the chakras and their roles in our lives. It might even entice some video game-phobic yogi’s to try something that is different and off the mat, but also very rewarding.

Scoring from 1-10

Gameplay: 8
Graphics: 8
Audio: 9
Replay value: 10
Total score: 8.75

Visit – www.deepakchopraleela.com for more information on this game.

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We don’t think we need any reason to share the things we love. Here’s what’s been making us think, act, create and laugh this month.

From their blog to this stunning book, we’re soaking up everything Design Sponge has to offer.

How many Downward Dogs ‘til we can yoga-breakdance like Alex Yde?

Whisker Works presents handmade hilarity leaving no set of lips undusted.

Wunderkit is keeping us ‘wundering’. We’re anxiously awaiting the release of their app!

Punchfork makes the world your Oyster Fitzpatrick.

Training Mobs get people sweating together. No flash mobs here.

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by usiruk

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Health Food Tips For Men

Studies indicate that men are a lot more prone to health problems, as compared to women. One of the main reasons for this could be that men are not as careful about their diets as women are. However, there are several men’s health tips, suggested by doctors and other experts, which can help men lead a better life. These mainly include fitness suggestions and effective health eating tips.

Given below are some of the most common health food tips recommended for men:

• Cut down or preferably eliminate 2 types of “white food” from the diet, which includes white flour and sugar. Foods that are made out of refined flour or sugar are not only high in calories, but are usually devoid of vitamins, minerals and nutrients too. Hence, they lead to rapid weight gain and other similar health related problems.
• Avoid eating foods that are high in Trans-fats. This means that fried foods or any food that is cooked in hydrogenated oils should be eliminated from a diet. Instead fats that are present in olive oil, nuts and cold water fish are much healthier.
• Add weight training to an exercise routine, since it is the most effective, when it comes to cutting down the flab.
• Alcohol should be consumed only in moderation and that too, beverages like wine should be chosen over the others.

Health Food Tips For Women

Although studies indicate that women are more careful about what they eat, there are several women who tend to follow an unhealthy diet, because they juggle a demanding career, family and household chores. Fortunately, there are several healthy food tips that can be followed quite easily by women.

Given below are some of the most common health food tips for women:

• Begin each meal with a bowl of salad, preferably fresh green salad that has been made from raw vegetables and contains no or minimal dressing. This is not just excellent for weight loss purposes, but also increases the nutrient intake.
• Include at least two snacks in addition to 3 meals. Snacks do not need to contain heavy food, but can include some yogurt, fruit, nuts, seeds and so on. Skipping meals is a strict no-no and at least 5 small meals should be consumed in a day.
• Breakfast is the most important meal of the day and should contain at least one fruit, some cereal, dairy and eggs.

While most of the health food tips mentioned above are fairly safe for all people, it may be best to consult a doctor before using any of them. In fact, people who are suffering from any preexisting medical condition should consult a doctor, before making any dietary changes or incorporating any diet food tips, regardless of how healthy they are.

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…wouldn’t be any fun if we couldn’t make a few jokes about it…

Pure entertainment from beginning to end.

Definitely can’t accuse these guys of lacking creative flair.

Perhaps you’re inspired to drop a last minute quote in the Manduka eKO Lite yoga mat giveaway.

Only 24 hours until we announce the winner.  Thanks for all the great quotes!

“I wish you peace and blessings, namaste…”

Daily Cup of Yoga

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Hi Neesha,

During your class we practiced the royal one-legged pigeon pose and I found that my most restricted area was my upper shoulders. Do you have any guidance how to encourage tight shoulders to reach back when the elbows are up? Thank you! Mel, NM

Hi Mel!

Tight shoulders become very apparent when the arms are asked to stretch overhead and catch a foot.  I know that you are not alone. The best advice I can give you is to go through the principles of shoulder alignment in every pose.  When your arm bones are lined up in your shoulder sockets, and shoulders are evenly on the back, there is the highest degree of integrated opening. I will talk you through it.

In Eka Pada Raja Kapotasana if your right arm is up, expand fully inside and massively melt your heart because there is no way you can do this pose through effort alone.  When you melt your heart, your arm bone will deepen into your shoulder socket, creating integration of the arm bone (humerous) in the shoulder socket (glenoid fossa).

Once you have that integration, with the arm still straight, move it back.  As you move the arm bone back, 3 things will need to happen simultaneously:  your inner shoulder, outer shoulder and outer elbow will all move back.  This makes your armpit nice and hollow (read:  healthy shoulder).  Melt your heart again and repeat 2 more times.  At this point, your right arm is still straight, but your right shoulder blade will be on your back with the inferior angle(bottom tip) moving up and into the heart.  Then, keeping those actions, bend your elbow and catch your foot.  TADA!

Actually, it is not so easy, and much easier with a friend.  The bottom line is to get clear with the actions and the shoulder will open.  If you go quickly for the foot the arm bone will tend to pop out creating more dis-integration.  If you feel your armpit resembling a Barbie arm-pit (sticking out), you know you need to breathe and melt your heart again.

Namaste,

Neesha

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by americasparalympic

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Rapper’s Yoga Video

Posted by Yoga Buzz on November 29, 2011 8:29 AM | Permalink

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I can definitely help you pick the most suitable yoga mat for your practice, just in time before the spring of 2012 kicks in.
I am a dedicated yoga instructor with years of experience and I created this website to share my knowledge of the yoga industry to review the best yoga mats, yoga towels and yoga mat bags on the market to provide consumers with an objective opinion on yoga gear. 
The market is oversaturated with various yoga products, but you can use this site to quickly find the highest rated products in many categories. My reviews were based on personal experience and extensive online research.
Please feel free to leave me any comments, also please read by yoga blog. 
All the best!

OM

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No matter what happens in life, there’s always savasana. It may sound funny, but it’s true. And it applies to life on and off the yoga mat.

Years ago, I attended a vigorous flow yoga class in a heated room. I wasn’t used to practicing in a heated room and felt a bit overwhelmed (re: uncomfortable with and frustrated by) by the amount of sweat pouring off my body, the stuffiness of the room, and the dangerous slipperiness of my yoga mat (which caused my hands to slip right out from under me in Wheel pose — not fun). About 90 minutes in (the class ran for two hours), I was done. I craved fresh cool air, a drink of water, and some dry clothes. Instead, I focused on how warm and supple my body felt and the sometimes-pleasant feeling of the sweat running off my body. Then came the best part — resting quietly in savasana. To this day, that particular savasana felt especially well-earned. After all of that effort, rest felt indescribably good. 

I don’t attend yoga classes given in heated rooms anymore. What I still do is find the good in whatever situation I’m in. And I still take in the good — and not so good — of life by sitting still. Sometimes it can be hard to find the good and often times everyone seems to be discussing/reporting/dwelling on the bad. Yet the good is there. Sometimes we just have to take a little savasana to see it.

Thanksgiving is fast-approaching, so there’s lots of talk about gratitude. I couldn’t be more on board with a holiday than with one with such a powerful message. But the idea of keeping it limited to one day makes me just plain sad. Soooooo…in honor of a holiday that should last all year round, here is some inspiration for finding the good every day, in every situation, in every moment:

1,000 Awesome Things — Ingenious to start a blog emphasizing those small things that make you smile. Hmmm…maybe I should start a 1,000 Awesome Things About Yoga blog…

How about helping me out here — what’s awesome about yoga? I’ll start it… 1. Savasana 2. Coming up into the first Warrior One of my practice 3. Feeling the coordination of breath and movement (this never fails to lift my spirit).

The list goes on and on. Feel free to submit one in the comments section below.

And since we’re on the topic of awesome, here’s a video from the man behind the blog:

I love the story and I know you will too, so take the 18 minutes to watch.

This past year, I’ve gotten a heaping dose of I-can’t-believe-life-can-be-so-beautiful-and-amazing good. Feeling a bit overwhelmed by it all, I’ve taken to my yoga mat more times than I can count to simply lie in savasana and absorb it all (what a nice problem to have, eh?). These days my good meter is finely honed — I can find the good in any situation (the good, the bad, the ugly). That’s what happens when you start looking for it — you notice it and then you notice more. 

So this Thanksgiving and every day, let’s notice and acknowledge the good. And when that seems a hurculean task — remember that there’s always savasana.

Namaste!

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Photograph by: Eric Ray Davidson for DETAILS

I’ve been a huge Maroon 5 fan for years.  In fact, it’s really a coincidence, but I just realized I’m actually listening to a Maroon 5 song in the background right now.  Anyhow, we all love yogi rock stars, and Adam Levine, the lead singer of Maroon 5 and a judge on The Voice, practices one workout like a religion: a custom yoga routine that has sharpened his mind and chiseled his body.  Featured in the article “Rock-Star Yoga” in the latest issue of DETAILS, Levine shares his essential poses, styles he swears by, and some of the songs from his yoga playlist.  The December/January issue of DETAILS hits stands nationwide on November 29. The fact that Levine is such a yoga junkie solidifies my assessment that he’s a pretty cool dude.

On why he turned to yoga…

“Weights made my neck thick, and I would be like, ‘I’m turning into a monster!’ Yoga takes what you have and molds and sculpts it, which is a much more natural way to look and feel.”

On doing yoga before a show…

“At any Maroon 5 concert, you’ll see a room backstage marked YOGA. Playing a show before thousands of people is a highly unnatural state, and when I get on the mat to do an hour of yoga before the show, I come out physically relaxed.”

Enjoy this video and hear Levine talk about his yoga practice…

Head over to Details.com to read the full feature.

Daily Cup of Yoga

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Hugger Mugger Yoga Mat

Eco-friendly and affordable

Editorial Review

4.5 out of 5 stars
Another definite winner in many categories. This mat is great looking and earth friendly, and it features the company’s famous quality and very fresh design. We were overall impressed with traction and cushioning and really liked the look of this natural mat. The closed-cell design is definitely an asset, while sacrificing a little bit of traction the mat’s surface is well-protected against moisture and bacteria, making this mat easy to maintain.

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The recent “eco-friendly” craze is sweeping the nation. This article will discuss how yoga mat manufacturers deal with the environment, and how this affects the quality of their products.

Eco-friendly materials

The truth is most yoga mats are made from toxic, non-biodegradable material. If you are about to purchase a yoga mat and the product description does not mention anything about the material composition, chances are it’s not very earth-friendly. Yoga is a science, and making conscious choices is one of its fundamentals. Consider the impact of your mat on the environment before you begin your practice. Will your mat sit on a landfill somewhere for a 100 or so years, polluting the eco-system by slowly releasing harmful chemicals to the water system, or will it degrade quickly? Eco-friendly yoga mats are not created for marketing purposes, they do make a difference. 
Natural rubber, jute, cotton, eco-PVC, eco-Foam are among the few green materials used by modern manufactures on a mission to reduce their footprint on the environment. Yoga mats made from these materials are long lasting, attractive, pleasing to the touch and provide great traction and support.

There is, however, another side to this.

Eco-friendly manufacturing

Before you purchase that super-green Earth-loving mat, do some research about the manufacturer. Sure, your mat is biodegradable and looks great, but at what cost? If the manufacturer does not tell you about their policies and environmental codes, they are most likely using conventional methods to create your mat. The amount of energy wasted on manufacturing a yoga mat using conventional methods easily offsets any ecological benefits your new mat may have. If trees were chopped, fuel was burnt, emissions were made in the process, what good comes from your biodegradable mat? 
The good news is that that most yoga mat manufacturers are listening and want to succeed in this business, they adapt to the demands of yogis and plant trees for every mat created, reduce emissions, feature fair practices and are generally involved in protecting the environment.

Before you make a purchase, read about the material and the manufacturer, do some research. Don’t participate in destroying our planet for the sake of your own comfort. Yoga starts here, wake up and make a conscious decision.

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