Yoga
Yoga is a practice that dates back to more than 5000 years ago. In the U.S., the most commonly practiced type of yoga is Hatha (referring to the sun and moon) Yoga. The goal of Hatha Yoga is to achieve union of the mind, body and spirit through a series of postures (called asanas, also referred to as poses) and breathing exercises (pranayama).
Yoga is popular in the U.S. Researchers estimate more than 15 million Americans currently practice yoga. About 75 percent of health clubs in the U.S. offer a yoga class. Many people use yoga to relax, reduce stress and improve their overall physical fitness. According to the National Center for Complementary and Alternative Medicine, yoga may improve mood, reduce blood pressure and heart rate and increase the efficiency of the lungs. Researchers are also testing yoga’s effects on low back pain, insomnia, smoking cessation, diabetes risk, arthritis, multiple sclerosis, immune function and HIV.
Toning with Yoga
Candace Morano, Yoga Specialist in New York City, says yoga helps people become more health conscious because it teaches them to become more conscious and aware of their bodies, ultimately leading to better choices in a healthy lifestyle. It improves strength and flexibility and lengthens the body. Thus, it’s a good way to tone the muscles.
Three of Morano’s favorite poses for toning the body are the plank, upward facing dog and warrior II. The plank pose looks like a push-up position. It’s done facing the ground while standing on the tops of the toes and supporting the upper body with the hands. When a person is in proper position, the legs, hips and upper body form a long line. The plank pose builds strength in the arms, wrists, spine and core.
The upward facing dog pose is also done in a prone position, facing the floor. Instead on being on the toes, the toes are pointed down, allowing the tops of the feet the rest on the floor. The palms of the hands are face down and the chest is raised off the floor. This pose aligns the spine, tones the shoulders, strengthens the triceps, firms the buttocks and stretches the chest, opening up the lungs.
The warrior II pose is performed in a standing position. The right leg is forward, bent at about a 90-degree angle with the foot turned slightly to the right. The left leg is held straight behind the body and the foot turned to the left at about 90 degrees. The arms are raised at the side of the body, palms down and in a straight line across the shoulders. The warrior II pose tones the legs, hips and arms and strengthens the inner thighs.
Yoga is a technique that should be practiced year round. It takes time to see results, so those who are looking to tone their bodies for swimsuit season need to start now. Morano recommends practicing three times a week for at least 12 weeks. She also says people who are beginners to yoga should get some help from an instructor to learn how to properly perform the poses. DVDs are also good, but don’t provide feedback if you have questions or are unsure how to breathe and move through the various poses.
For general information about yoga and yoga poses:
Yoga is a practice that dates back to more than 5000 years ago. In the U.S., the most commonly practiced type of yoga is Hatha (referring to the sun and moon) Yoga. The goal of Hatha Yoga is to achieve union of the mind, body and spirit through a series of postures (called asanas, also referred to as poses) and breathing exercises (pranayama).
Yoga is popular in the U.S. Researchers estimate more than 15 million Americans currently practice yoga. About 75 percent of health clubs in the U.S. offer a yoga class. Many people use yoga to relax, reduce stress and improve their overall physical fitness. According to the National Center for Complementary and Alternative Medicine, yoga may improve mood, reduce blood pressure and heart rate and increase the efficiency of the lungs. Researchers are also testing yoga’s effects on low back pain, insomnia, smoking cessation, diabetes risk, arthritis, multiple sclerosis, immune function and HIV.
Toning with Yoga
Candace Morano, Yoga Specialist in New York City, says yoga helps people become more health conscious because it teaches them to become more conscious and aware of their bodies, ultimately leading to better choices in a healthy lifestyle. It improves strength and flexibility and lengthens the body. Thus, it’s a good way to tone the muscles.
Three of Morano’s favorite poses for toning the body are the plank, upward facing dog and warrior II. The plank pose looks like a push-up position. It’s done facing the ground while standing on the tops of the toes and supporting the upper body with the hands. When a person is in proper position, the legs, hips and upper body form a long line. The plank pose builds strength in the arms, wrists, spine and core.
The upward facing dog pose is also done in a prone position, facing the floor. Instead on being on the toes, the toes are pointed down, allowing the tops of the feet the rest on the floor. The palms of the hands are face down and the chest is raised off the floor. This pose aligns the spine, tones the shoulders, strengthens the triceps, firms the buttocks and stretches the chest, opening up the lungs.
The warrior II pose is performed in a standing position. The right leg is forward, bent at about a 90-degree angle with the foot turned slightly to the right. The left leg is held straight behind the body and the foot turned to the left at about 90 degrees. The arms are raised at the side of the body, palms down and in a straight line across the shoulders. The warrior II pose tones the legs, hips and arms and strengthens the inner thighs.
Yoga is a technique that should be practiced year round. It takes time to see results, so those who are looking to tone their bodies for swimsuit season need to start now. Morano recommends practicing three times a week for at least 12 weeks. She also says people who are beginners to yoga should get some help from an instructor to learn how to properly perform the poses. DVDs are also good, but don’t provide feedback if you have questions or are unsure how to breathe and move through the various poses.
For general information about yoga and yoga poses:
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