Visualise then actualise- Body Magic sensation

Power of positive visualisation, the ability to visualise an end result can be a powerful tool in the process of achieving any goal, not least the very common weight loss struggle. Seeing yourself slimmer can give you the motivation to push through and keep up with a fitness regime and nutritional balance that will eventually actualise the goal.
Body magic helps you to drop 2-3 dress sizes in minutes, boosting your confidence and self esteem instantly. Designed with medical and engineering principles, Body Magic offers the unique combination of a useful and necessary shape wear garment with physical health benefits. Produced to the highest quality standards, Body magic is the leading and most effective reshaping garment available in the market today.

The Body Magic reshaping garment offers an extremely comfortable fit with no pinch points, rolling and bunching, it is superbly engineered for comfort and durability – distributing any fat evenly so it feels like a second skin all day long.

Body Magic benefits include:

Lifts shoulders and helps correct posture

Relieves lower and upper back pain

Lifts the buttocksInstant breast lifts                                                                                           

Helps reduce fat in the pelvic area

Corrects posture and sharpens overall figure

Smooths out lumps and bumps 

Helps prevent additional fat deposits

www.magicbodyuk.com

Post from: Fitness Magazine

I usually write about the benefits of healthy eating, of specific foods and diets. When I speak with friends and clients about healthy eating and weight loss I often find that most of them have a very good knowledge about healthy foods and lifestyle choices. They might not always know about the latest scientific research on a specific nutrient but without exception all of them understand that eating highly processed, sugary, fatty foods and low levels of physical activity can be detrimental to their health. Therefore I am sometimes troubled that these well informed people struggle to maintain their weight, to exercise regularly and to choose healthy foods and drinks more often than unhealthy ones. While some of them may recognize the wide gap between what they know about illness prevention and their behaviour others strongly believe they eat healthy and are active enough to prevent becoming unwell in future. However if I discuss their diets and lifestyle choices with them in detail often real health threats start to appear and yes these threats or unhealthy behaviours have usually not been recognized before.
The eating behaviour of many people has changed so much that many people are eating small snacks throughout the day than having three main meals. People decide to skip meals because they are under time pressures or they hope to reduce their total energy intake. While it is a good idea to eat more regularly and have 3 main meals and about 2 healthy snacks throughout the day it makes it harder to keep track of your food intake, so we often simply forget that bite of our friends cake we only wanted to taste. Surely these small bites can’t have a major impact. Well you can be quite surprised how many of these bites you might have on a regular day. To gain awareness of these and other traps a food diary is a brilliant tool. With a food diary you will be able to pinpoint such unrecognized threats to your health because it is a bit like checking our bank statements. It helps to take stock of income and outgoings on your health. Also include all elements of fitness training you have embarked on whether it a long walk to work or a session with your personal trainer or even how many steps you have climbed throughout the day. You may not think that this would make a huge difference to our behaviour and as such to our future health but how would you change lifestyle habits if you have not recognized that you actually do them on a regular basis.
Food diaries can be done entirely by yourself, in your own time and even in your own format. In addition to that many people may not need the professional eye of a nutritionist to spot what are negative aspects of their typical diets, because as I outlined above most people know already quite well what a healthy diet should look like. Depending on how much information you wish to include in a food diary, it will show you black on white what and when you eat, your exercise levels, personal training sessions and your overall wellbeing of the day. Gaining an awareness of your food choices and exercise output will allow you to spot what are the pitfalls of your diet and if you put food choices into the context of your daily hassles you may even be able to find situations or moments in your life which trigger bad or good food choices.
For some people even the simple fact that they would need to write down every food they consume helps them to alter their diet by reducing the frequency of snacking or reducing their overall food intake. In case you chose to produce a food diary for longer periods e.g. several weeks you should even be able to track your own progress towards healthier choices or weight loss. Some people include their physical activity day by day and/or their sleeping hours, which can be an additional source of information for a health professional to understand whether your lifestyle choices need some upgrading.
Not convinced yet? Keeping record of your daily food intake is very easy often it only requires a pen and a note pad. Yet if you would like to get some instant calculations for your individual needs you may wish to try one of the many free online food diaries. Finally studies have highlighted that keeping a food diary can be beneficial for people with diabetes to maintain a tighter blood sugar control and aid their decisions of when and what to eat and the more consistently someone records food intake the greater the potential weight loss.

Post from: Fitness Magazine

Nearly half (47 per cent) of those surveyed highlighted that losing weight was their key resolution for 2010 with one in five aiming to lose more than two stone during the year. Considering an average target weight loss of 15.11Ibs per person, the whopping 23 million stone is the equivalent to 27 million 15Ib Christmas turkeys.

Alcohol also featured highly in people’s priorities in the research – 6.7 million Britons aim to curb their drinking in 2010 with 4 million trying to give up alcohol all together during January. The reasons for this resolution were given as over-indulgence over Christmas (25 per cent); health reasons (45 per cent); and weight loss (47 per cent).

Despite all the healthy intentions for 2010, the research also found that a mere 11 per cent have confidence of sticking to their resolutions. This compares to 19 per cent who are confident they will have given up by the end of week one and 43 per cent who feel they won’t be good all year.

The research was conducted as part of Drinkaware’s campaign, “Drink More Be More”, to encourage people to stick to their New Year resolutions. The charity’s website (www.drinkaware.co.uk) has a dedicated drinks calculator which lets you enter the drinks you’ve had to reveal the effect this has on your health. The details include the calorific content of those drinks and how much exercise you need to do to burn off these calories.

Making pledges to eat more healthily and be more active can be difficult to stick to. To help you make 2010 a healthy New Year, we have written some top tips for you.

Top Tips For A Healthier New Year

* Be realistic     

When you decide to be healthier, make small changes initially such as eating more fruit or extending your daily walk by ten minutes. This way, you are far more likely to be successful.   

* Reward your progress     

Monitor your progress and reward yourself for each mini-goal you achieve. For example, you may want to lose two stone in 2010 but 2Ibs in week one ~ if you achieve this, treat yourself to a mug of hot chocolate, head message or whatever else helps you to relax. These treats along the way will help you stay focused.

* Recruit a friend     

If you can work towards your New Year resolution with a friend, it’ll make it easier to stay on target. You can encourage each other to stick to your resolution by meeting up for walks or hosting dinner parties and using only healthy ingredients for the meal.

* Think

Make sure your New Year resolution is considered, preferably something you have been thinking about for a while. The less knee-jerk your resolution is the more likely you are to stick to it.   

* Be vocal

Tell your family, friends and work colleagues what you have pledged to change in 2010. By publically announcing your intentions, you are more likely to stick to them.   

* Resilience is key     

If you have a moment of weakness and eat that slice of cream cake or have a glass of wine, accept it for the set-back it is – and carry on. You’re only human so falling off-track occasionally may happen, but the important thing is to get back to it straightaway and keep working towards your long-term goal. Although January is traditionally a popular time for setting goals, it is important to be consistently striving towards something – and not necessarily just when a new year rolls around. So, if you are lacking a motivational target at present, why not take advantage of the fact it’s January and set yourself a realistic aim for today, tomorrow and the year ahead?

Vanessa AlexanderEsteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy

Enhancing Personal Health and Corporate Wealth

Post from: Fitness Magazine

Physical health

Cycling is a form of aerobic exercise and if you undertake it regularly you will significantly reduce your risk of serious illnesses such as heart disease, obesity, diabetes and high blood pressure.Strength and stamina will improve when you cycle. In particular, your leg strength will increase and you will find movements such as getting up from chairs much more effortless as a result.

You will be in better shape too as cycling is a great way to lose weight and tone muscles. An hour’s cycling burns about 300 calories which can make a big difference to your health over time. For example, a fifteen-minute ride to work five-times a week burns the equivalent of eleven pounds of fat in one year (source: bupa.co.uk).

Mental health

You can enjoy the outdoors and explore the countryside while on your bike, which is sure to lift your mood. The benefits of aerobic exercise – increased heart rate and blood flow, released endorphins, more oxygen travelling around the brain which leads to clarity of thought, and so on – also mean that cycling will reduce your feelings of depression, stress, and anxiety.

You will feel so much better, more confident and able to tackle life with a spring in your step. FitnessCycling increases your fitness levels, providing a good aerobic workout for you and boosting lung capacity and stamina over time. A study by the Department of Transport found that those who did no exercise and started cycling moved from being in the third least fit people in the population to being in the fittest half of the population within only a few months (source: bupa.co.uk).

Other benefits

Cycling is good for people of all fitness abilities as you can ride at a pace of your choice. If you have any health conditions, you should always consult your doctor before taking up cycling. Otherwise, you simply need a bike and a helmet – and you’re off!

Riding a bike is not a form of exercise you need to plan or set time aside for. For example, you could ride to work or to the shops instead of driving. In fact, it can save you time as it is often quicker to cycle somewhere, particularly if you live in a busy town or city centre, as you avoid any traffic delays.

Cycling can also be enjoyed on your own or with friends and family. With so much going it, why not discover the joys of cycling for yourself?

Vanessa Alexander

Esteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy
Enhancing Personal Health and Corporate Wealth

Post from: Fitness Magazine

If you feel stressed long-term, it can cause anxiety or depression: the two most common mental health issues in the UK. Physically, being overstressed can lead to raised blood pressure and heart rate, and reek havoc with your immune system, due to the accumulated chemicals your body releases to try and combat stress including adrenaline and cortisol. But the good news is there are a number of measures you can take to help relieve your feelings of stress and calm the negative effects of the emotion.

Eating a healthy and balanced diet, cutting down on caffeine and alcohol, eating regular, preferably low GI meals for a consistent release of energy, and ensuring you make time for some relaxation and enough sleep, are all things that will undoubtedly help you combat stress. However, when it comes to keeping stress down to helpful, motivational levels, exercise is one of the most powerful tools.

Just 30 minutes of exercise four or five times a week will boost you both mentally and physically, especially exercise which increases your heart rate and makes you sweat.

Make it personal

Before embarking on a new exercise regime, think about your individual needs. If you have been feeling stressed for some time, your blood pressure and heart rate may be elevated and exercise could add further strain to your already-overworked system. Always check with your GP first, and be realistic about your exercise goals.

Gradual is best

Begin exercising at a level you feel comfortable with as it is much better to build up your stamina and strength over time. You could take a stroll, go for a quick run, swim some lengths in the local pool, kick a footie around your garden or get on your bike – whatever your preferred choice of exercise is, the important thing is to get enjoyment from it. Without that, you won't continue to exercise.

No matter how intensely you exercise, if your workout increases your heart rate it will increase blood flow and increase oxygen to your brain, enabling you to think more clearly, remove toxins more quickly, and give you a real buzz.

Negative to a positive

Exercise creates a natural and constructive outlet for your negative emotions such as anger or frustration. This will help you feel calmer and more in control, a feeling amplified by the chemical serotonin which a workout releases.

You will feel great after exercising, thanks to the increased levels of endorphins pumping around your bloodstream. Endorphins are pain relievers and 'feel good' hormones which help you stave off depression by giving your mood a real lift, as well as keeping stress at bay.
Regular exercise could also reduce the levels of cortisol in your body, which will aid the effective breakdown of food and absorption for energy and nutrition. Your body will be less likely to store fat and you will find it easier to maintain a healthy weight.

Social momentum

To maintain momentum and help you stick to your chosen exercise routine, one option would be to workout with a friend or colleague. There are so many sports which can be enjoyed in pairs or larger numbers – or you may want to join a gym, a local sports team or fit camp so you can exercise and socialise with others.
Exercising socially can spur you on and help you increase the intensity of your workout over time, encouraging you to run that little bit further, stay on the cross-trainer for an extra ten minutes, swim another five lengths, work through the sweat, breathlessness and stitch to beat your personal goal.

Quick, look over there

When you exercise, you are distracted. Like other relaxation techniques such as reading, gardening, taking the dog for a walk etc, exercise will keep you so preoccupied, you will temporarily forget your troubles. And after your session, the endorphins and serotonin will help keep your mood high.

Stress, what stress?

Regular physical exercise, which you can enjoy alone or with others, will help you stay positive and fighting fit. Combine it with a good diet and sufficient sleep, and you are sure to feel able to manage stress. In fact, research suggests that exercise and stress are linked, and that healthier people who exercise regularly are more able to cope with stress.

An exercise routine which has your heart beating faster and your body sweating is undoubtedly doing you some good. You will feel in better shape and be in better shape for the challenges life throws your way.So, why not fight your negative emotions with exercise and, quite literally, sweat away your stress?

Vanessa Alexander

Esteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy Enhancing Personal Health and Corporate Wealth

Post from: Fitness Magazine

You can exercise in the park all year round, weather permitting. Imagine how invigorated you’ll feel after a quick workout on a cold, crisp and bright winter’s morning. And you need no special equipment – just make sure you dress for the occasion with light clothing  in the summer and add on some layers as it gets colder and some visibility, so you can be seen plus whatever the weather keep a bottle of water to hand for rehydration purposes.

The biggest bonus with park exercising is the variety. You have so much freedom to enjoy a workout or sport of your choosing – we have suggested a few below to get your ideas flowing.

Jogging

Probably the most obvious choice, along with walking, but jogging is ideal for park exercising. You can choose to jog around the perimeter or create your own route – for example, in Battersea Park in London, you could jog alongside the bank of the River Thames.

If you are not keen on jogging or just starting with your fitness training, you could alternate walking and jogging. For example, you could walk at a reasonable pace for three minutes and then jog for one minute, repeating this as often as you like.

Fitness circuits

If your local park is a reasonable size, it may have a fitness circuit. Many of the parks in London and the South East have this facility including Battersea Park in London and Light water Country Park in Surrey. Each one is slightly different but fitness circuits offer a great workout at your level – select the exercises you want to do as you work your way around.

Create your own exercise routine

If your local park does not have a fitness circuit, you can easily create your own – all you need is a small playground which has monkey bars or equipment with a bar at a suitable height and a park bench. With just these few things, you can do some pushups on the bar, for example, using both hands and lifting your body up towards the bar and then slowly lowering yourself. Repeat about ten times, depending on your fitness level.

With the park bench you can simply stand behind it and take two steps back. Balancing on your toes, place your hands on the back of the bench with your arms stretched out. Then simply lower yourself down towards the bench until your chest is near the back of the bench, and then push back up. Another exercise is squats. Stand in front of the bench and put your hands on your hip, legs shoulder width apart – chest lifted, stomach in and body weight on the heel of your feet – and simply lower yourself closer to the bench and to a comfortable level. Then raise yourself up again. Repeat both these exercises about ten to fifteen times.

Of course, you don’t actually need any park equipment at all to do some exercise. For example, you could do some traditional push ups on the grass; some lunges and arm stretches; or find a kerb and step onto it and off it repeatedly. Alternatively, you may want to enjoy a game of Frisbee which will give your arms a good workout as you stretch to catch it or run around and kick a ball for a bit.

Extras

There are plenty of options to add variety to your park exercising. You could go running with a friend or play tennis on the outdoor courts. Also, many parks have sports pitches for football, hockey, basketball etc, as well as sports centres for indoor group training such as circuits or for exercise classes although these are not always free activities.

Parks are also the ideal place for personal training as there is more than enough room for you and your personal trainer to create the perfect fitness training for you.

Admin

Esteem Fitness – Personal Training in London and South East 

Post from: Fitness Magazine

Activation of the sympathetic nervous system increases your heartbeat and constricts your blood vessels thus making your blood flow faster. Your muscles are tensed, reflexes are sped up and digestion and elimination are slowed or halted completely. In essence, all of the primeval responses related to defending your life or running from danger are activated. Conversely, the parasympathetic branch is responsible for "rest and recovery" or relaxation responses.

Activation of the parasympathetic nervous system decreases your heartbeat, relaxes your blood vessels and your muscles thus allowing blood to bring nutrients and carry waste away from your cells. Your digestive and elimination systems are stimulated and your breathing slowed down. Basically all the normal bodily responses associated with recovering, resting and "essential activities" you do when your life was not in danger.

In the modern world, the sympathetic nervous system is related to activities that require your mental or physical alertness such as work and exercise. The parasympathetic is related to more relaxing activities such as sleeping, eating, and watching TV. We never have only one system working because both are necessary in order for the body to function. Proper balance between the two is the key to good health. People who predominantly activate their sympathetic (Type A personality) tend to suffer from stress related symptoms such as heart problems, high blood pressure and insomnia.

People who predominantly activate their parasympathetic (Type B personality) may experience depression, lack of motivation/ambition, and a weakened immune system. With the constant pressures of today's society, it is often challenging to maintain proper balance between these systems. Your job may keep you in sympathetic mode. When you are sleeping, you are obviously in a parasympathetic mode.

You must consciously balance your activities so that when one system becomes over stimulated, you switch to an activity that stimulates the other system. For example, at work, it is important that you take breaks throughout the day and relax. On the weekends, you should avoid sleeping or zoning out in front of the TV the entire day (Sorry guys, but spending the entire Sunday watching sports is a very unhealthy habit). Instead try to do something relaxing, but active, such as playing recreational sports, going for a hike, fixing things around the house or even romping with your kids.

It is also vital that you are in the right mode when performing an activity. It is not in your best interest to be in a stressed state when eating or sleeping. Those are "parasympathetic activities", and you should be in a "parasympathetic mode" when engaging in them. On the other hand, if you overly tired, you won't have a productive time at work or will probably not have the best workout.

Admin 

Esteem Fitness – Personal Training London and South East 

Post from: Fitness Magazine

Working out what to buy friends and family for birthdays or even Christmas can be a very difficult task, the older we get the more difficult a task it becomes.

Gifts are a big part of birthdays and even Christmas. You want to give presents that hold meaning, that the receiver will be delighted with and, perhaps, something they wouldn’t normally buy for themselves!

Traditional presents run along the lines of perfume, champagne, cufflinks, books, DVDs, CDs, and mobile phones… But how about giving the gift of fitness?

How much would having Esteem Fitness gift vouchers to hand help you in your resolution to get fitter and healthier? And how much would it help those you gave vouchers to as presents?

Personal training with Esteem Fitness is a fun, motivational and varied way to exercise. The personal trainer works with you on a one-to-one level – or you can take part in group training – establishing your current fitness level and your fitness goals. And then you’re off – a brighter, fitter life awaits you!

Esteem Fitness also offers corporate Fitness and wellbeing rewards for both valued employees and valued clients. Corporate gift vouchers and rewards can include personal training, so staff feel less stressed and more energised after exercise, making fitness training is a great investment for the whole business and a host of well being services that form part of the Esteem Fitness net work, such as image consultancy, Bowen technique, personal shopping, nutrition consultation and much more.

Personal training and corporate well-being gift vouchers are bespoke in design and offering to each company needs, so you can easily create the ideal present. The vouchers can be redeemed throughout the whole of 2010 so there will be plenty of time for your friends and family to find the perfect moment to enjoy them.

So, if you’re pondering what to buy friends, family, colleagues, employees or clients for those special occasions, why not try something that adds true value, for gifts enhancing personal health and corporate wealth across England…

Contact Esteem Fitness 

Post from: Fitness Magazine

TADASANA

Mountain pose.
Tada=mountain, Sana=upright, still.
Feet together, heels and big toes touching. Stretch toes apart.
Tighten knees, pull knee caps up, stomach in, chest forward, spine strechted up and nech straight. Distribute your weight evenly through your feet, arms by sides fingers pointing to the floor.
PURPOSE: When we stand incorrectly with our weight on one foot, hips to one side etc…our mind becomes dull and our body tired. To stand in correct posture generates more energy and sharpens our mind.

UTTHITA TRIKONASANA
Triangle pose.
Utthita=stretched, Tri=3, Kona=Angle (Triangle)

From Todasana, jump or step the feet apart, raise arms sideways, in line with shoulders, palms facing down. Arms parallel to floor.

Turn right foot sideways 90 degrees to the right. Turn left foot slightly to the right, keeping knees pulls up, legs straight.

Exhale and bend the trunk sideways to the right, bringing right palm onto the shin or higher if you feel pain in the back of your leg/knee.

Stretch the left arm up to the ceiling in line with your left shoulder and extend your trunk. The back of the legs, right shoulder and hips should all be in line. Gaze at the thumb of your outstretched hand. Keep right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.

Hold for 30 seconds. Breath deeply and evenly then lift right palm to the floor. Inhale and return to starting position and repeat to the left.

PURPOSE:

Tones leg muscles, removes stiffness in the legs and hips, allows legs to develop evenly. Relives backaches and neck sprains, strengthens ankles and develops chest.

VIRABHADRASANA

From Todasana, jump or step the feet apart, raise arms sideways, in line with shoulders, palms facing down. Arms parallel to floor.

Turn right foot slightly to the right and left slightly to the right then left heel in line with the middle of the right foot. Left leg stretched out and tighten knee by pulling knee-cap up. Exhale and bend right knee till right thigh is parallel to the floor forming a right angle at the knee. Keep the knee behind the ankle in line with the heel.

Stretch hands out sideways. Turn the face the right and gaze at the right palm.
Hold for 20>30 seconds, breath deep. Inhale and return to start.

Turn left and repeat.

PURPOSE:

To strengthen and shape the leg muscles. Relives cramps in calves and thighs. Increases flexibility in legs and back and tones abs.

UTTHITA PARSVAKONASANA
Extended lateral angle pose
Parsva=Side, Kona=Agnle

Turn right foot sideways 90 degrees to the right. Turn left foot slightly to the right, keeping knees pulls up, legs straight.Exhale and bend the trunk sideways to the right, bringing right palm onto the shin or higher if you feel pain in the back of your leg/knee.Stretch the left arm up to the ceiling in line with your left shoulder and extend your trunk. The back of the legs, right shoulder and hips should all be in line. Gaze at the thumb of your outstretched hand. Keep right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.

Place right palm on floor by the side of your right foot. Right armpit touching outside of right knee. Stretch left arm out over left ear. Head up.
Chest up and back. Conciously stretch the whole body.
Hold for 30 seconds, deep even breaths. Inhale and lift right palm to floor.

Return to start and repeat to the left.

PURPOSE:

Tones ankles, knees and thighs. Corrects defects in calves and thighs, develops chest and reduces fat around the waits, hips and relives sciatic and arthritic pains. It also increases peristaltic activity and aids elimination.

VIRASANA (Hero’s pose)

Seated

Instructions:

1. Start in a kneeling position.
2. Keep the knees together as you separate the feet, bringing your butt down to the floor between your feet.
3. Make sure that you are not sitting on the feet, but between them.
4. Make sure the feet stay straight, turning neither inward nor outward.

Beginners: Take padding under the sit bones, if necessary. Use a yoga block or a blanket, depending on how high you need to be.

Note: Be very careful of the knees in this pose. Sit up on a block if you have any knee discomfort.
Benefits: Stretches thighs and ankles, improves posture

Virasana (veer-AH-sana) is one of the most basic seated yoga poses. But from this basic pose flowers so many benefits – some that would probably surprise you. This pose strengthens the arches of the feet and stretches the tops of the feet and ankles that have often lost length and muscle tone mostly because of the shoes we wear. This pose is a must if you tend to have flat feet or your arches drop in standing poses. Virasanais a very grounding seated pose so it brings balance to the root chakra (first chakra). Other benefits include stretching the quadriceps, releasing the groins and psoas, bringing stability to the pelvis after giving birth, settling an upset stomach and calming the mind and emotions. So, let's get started!

Begin in table pose. Have your knees a little narrower than hip width apart (they will come apart some as you sit back) and the feet with toes pointed back a bit wider than hip width. Have a firm blanket, block, or books nearby in case you need them. Take the thumbs behind the knees and push the flesh of the calves back toward the heels and out as you sit back. This action brings space behind the knees. As you sit back toward the floor, if you feel any discomfort in the knees, this is a signal to add height between the heels and under the buttocks. Then proceed to sit back on your block/books or on the floor between the heels. If the tops of your feet hurt, add a rolled washcloth, towel or blanket under the tops of the ankles to decrease the intensity of the stretch. Look down at your thighs, they should be parallel to each other.

The ankles are close in to your hips and your toes should be pointing straight back, not turning in. If you were to lower all the way to the floor your hips would glide in between the inner heel skin. Once you've found a comfortable seat, rest your palms on your thighs and continue.

Lengthen the spine up and broaden the collarbones. This seated pose is wonderful to find the neutral position of the pelvis. Tilt the pelvis forward slightly coming to the front edge of the sit bones. Now counter this by moving the navel toward the spine. This should bring the weight of the pelvis and upper body to the center of the sit bones. From this neutral position of the pelvis, lengthen the spine up more. Allow the tops of the shoulders and shoulder blades to soften down. And allow the groins to soften down.

Quietly close the eyes. Allow the core of your body, the spine to lift and expand, while the external muscles soften. Sit comfortably for several breaths or several minutes and enjoy the peace inside. Immerse yourself in your breath.

Come out of the pose slowly. Walk the hands forward into table pose and slowly, one leg at a time, stretch it back with the toes tucked under on the floor. Take the legs in front of you and lie on your back and take a full body stretch for 2 or 3 deep breaths. Virasanawill come easily to some and feel almost impossible for others. Find the support you need, enjoy the comfort and ease in the pose. Let your body choose how long to stay in the pose.

ARMS ASANAS

BADANGUILLYYASANA/ URDVHA BABBHA HASTASANA
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Baddha Guliasana (Bound Fingers Pose; hands interlaced, palms stretched up to face ceiling, arms straight overhead alongside the ears)

Energizing.
 ·   Tadasana (Mountain Pose) to Urdhva Hastasana (Upward Salute) Benefits: Encourages good posture and balance. Quells anxiety caused by decreasing motor control. Stand with your feet together, your arms by your sides, and your shoulders rolled back and down. This is Mountain Pose. Stay here for 5 breaths, and notice how your weight is distributed on each foot. You may be leaning forward or back, or you may have more weight on one foot than the other. Plant all four corners of your feet evenly into the earth for another 5 breaths. With your Mountain Pose firmly established, you can begin to move and warm up your upper body. Inhale as you turn your palms out and reach your arms overhead, pressing your palms together and gazing up toward your fingertips. Then exhale as you draw your hands down the center line of your body, lowering your hands to Anjali Mudra (Salutation Seal) in front of your heart. Inhale through the crown, and exhale through the feet into the earth, grounding the pose for another 5 breaths. Repeat the pattern several times.

 ·   Trunk circles Benefits: This exercise invigorates the entire body and relieves stiffness in the hips and side body. Stand with your feet shoulder-width apart, knees slightly bent, and hands resting at your waist. When you feel steady, bend forward at the hips so that your torso is parallel to the floor. Make sure your neck is long and in line with the rest of your spine. Slowly sweep your torso up and to the right for a nice stretch on your left side. Continue to move upward until you're almost standing upright. Then sweep down to the left to stretch your right side. The movement should be one continuous circle. Keep your neck aligned with the spine and your back long and extended, not compressed or overly arched. Complete 10 circles in both clockwise and counterclockwise directions.
 
TADASANA URDHVA HASTASANA

Stand in your bare feet in Tadasana on an even. uncovered surface. Exhale, and stretching from your waist, lift your arms in front of you, to shoulder- level. Keep your palms open and facing each other.
 
Raise your arms above your head, perpendicular to the floor. Stretch your arms and fingers. Push your shoulder blades into your body.
 
Stretch your arms further up from your shoulders, keeping them parallel to each other. Extend your wrists, palms, and fingers toward the ceiling. Feel the stretch along both sides of your body.
 
Pull in your lower abdomen. Turn your wrists so that the palms face front. Hold the pose for 20-30 seconds. Breathe evenly.

TADASANA URDHVA BADDHA HASTASANA

Stand in your bare feet in Tadasana against a wall. On an even, uncovered surface. Bring your arms toward your chest, with your palms facing the chest. Interlock your fingers firmly, from the base of the knuckles, with the little finger of your left hand lower than the little finger of the right hand.
 
Turn your interlocked palms inside out. Exhale, and stretch your arms out in front of you at shoulder-level. Then inhale, and raise your arms above your head until they are perpendicular to the floor. Extend your arms fully and lock your elbows. Feel the stretch in your palms. Hold the pose for 30-60 seconds.

GOMUKHASANA
Cow Face Pose - Gomukhasana

(go-moo-KAHS-anna)
go = cow (Sanskrit go is a distant relative of the English word "cow")
mukha = face
Type of pose: Seated
Benefits: Stretches the hips, ankles, shoulders, and chest.
Instructions:
1. From Knee to Ankle, slide the knees to center, stacking the right knee directly over the left. It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.
2. Bring the left arm up towards the ceiling,
3. Bend the left elbow, bringing the left hand down the center of the back.
4. Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.
5. Hold hands behind the back.
6. Draw both elbows toward the center.

Beginners: Take padding under the sit bones if necessary. Hold a strap between the hands if they do not meet behind the back.

Advanced: Keeping the spine long, come into a forward bend

GARUDASANA
Eagle Pose - Garudasana
 
Type of pose: Standing, balancing
Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions:
1. From Utkatasana shift your weight onto the right leg.
2. Bring the left leg up and cross the left thigh over the right.
3. Hook the left foot around the right calf.
4. Bring the arms out in front.
5. Cross the right arm over the left and bring the palms to touch.
6. Lift the elbows while keeping the shoulders sliding down the back.
7. Hold 5-10 breaths.
8. Repeat on the other side.

Beginners: If you have trouble with the balance, rest your backside on a wall. If you can't hook the left foot around the right calf, put a block under the left foot instead.

Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring the thumbs to your third eye. (See photo)

PASCHIMA NAMASKARASANA
 
"Paschima" refers to the west or backside of the body. "Namaskar" is to join the hands in prayer. In this pose the hands are joined behind the back. Over the past two weeks, we have presented poses to open the shoulders and chest. Paschima Namaskarasana may be attempted when one has gained some mastery of the previous poses.
1. Stand with the feet together (tadasana).
2. Bend your knees a little and swing your hands behind your back at waist level. Join your fingertips together and point the fingers down toward the floor.
3. Press your fingertips together as you take your elbows back and work to stretch and open the chest. Straighten your legs.
4. With an exhalation, point your fingers up toward your head and move the hands further up your back. Roll your shoulders back and press the palms together to fully open your chest.
5. Release your hands and repeat the pose several times. With regular practice, learn to slide the hands higher up the back. Stay in the final pose for a minute with even breathing. Press the little-finger side of the hands into the spine to further help open the chest. Notice that as you practice, the lower back tends to arch. Press your thigh bones back and pull your buttocks down toward the heels to keep your lower back long.

Effects:
This asana tones the abdominal organs and keeps them free from sluggishness. It also tones the kindeys, rejuvenates the whole spine and improves digestion.

ADHO MUKHA SVANASANA
 
Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed.
On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall.
The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests.

Teachers and practitioners of yoga believe that the benefits of Downward Dog include:

·    Stretches the shoulders, legs, and spine.
·    Builds strength throughout the body.
·    Provides an overall body stretch.
·    Removes fatigue and rejuvenates the body.
·    Increases blood flow to the sinuses.
·    Strengthens the immune system.
·    Calms the mind and lifts the spirits.
·    Improves digestion.
·    Strengthens arms, legs, and feet.

This posture is not recommended when the wrists are sensitive or injured. Modifications are advised in that instance.

SARVANGASANA
Mother of All Poses!

"Sarva" means the whole, "Anga" means body, or limb or part. Hence, the "Sarvanga" is the whole body, all the limbs. The name is derived from the fact that the whole body benefits from this pose. The benefits of this pose are incredibly numerous. It helps those suffering from several nasal disturbances, the commom cold, hypertension, irritability, sleeplessness, shortness of temper, constipation, urinary disorders, menstrual troubles, piles and hernia, to name just a few. (Note on pronunciation: the "a" at the end of these words, as indeed at the end of the word "Asana" is very, very short.
The picture shows the final pose.

To start with, lie flat on the floor. The arms should rest along the sides, palms downwards. Exhale once, bend the knees, and bring them up towards the chin till the thighs press the stomach. Breathe normally.

Now, exhale and supporting the buttocks with the hands, raise the trunk till it becomes perpendicularto the floor. Now, your body will be supported by the back of the head, the neck, the shoulders and the backs of the arms up to the elbows. To push the trunk into the vertical position, you will need to gradually move the hands towards the waist. The head continues to rest on the floor, so that the trunk also becomes perpendicular to the head. Once it is correctly perpendicular, the chin will touch the chest.

Now, raise the legs and make them vertical, in line with the trunk, with the toes pointing upwards. Breathe evenly, calmly and easily. Stay in the pose for a few minutes and feel the good it is doing you.
To release the pose, gently move the legs downwards, release the hands and let the body become flat again. You may also bring the legs down so that the knees approach the ears, and then gradually bring the legs down. Be gentle on your body. Never apply excessive stress. To start with, practise the initial position, drawing the knees towards the chin.

Release the pose gently.

Remember the usual mantra: when practicing Yoga, be gentle, work your way up gradually. Never try to reach absolute perfection in the pose at the first go. If you have any doubt whatsover,  consult your physician or a qualified person first. In case you have any problems such as blood pressure or heart trouble consult an experienced teacher first!

SAVASANA
- Dead Body Pose
Finally For all these asanas should be ended with Savasanai.e., After every asana They should be relaxed in Savasana. Following is the procedure for savasana.
 
1.    Lay down on the ground as shown in the picture.
2.    Take breathe slowly and give breathe slowly.

Benefits
- Returns cardiovascular circulation to normal
– Slows heart rate, reduces blood pressure
– Teaches complete relaxation
– Stills and focuses the mind

Michelle Glacken, Personal training Kensington, Personal trainer London
Esteem Fitness personal training London and the South East UK

Post from: Fitness Magazine

TADASANA (Mountain pose)

Tada=mountain, Sana=upright, still.

Feet together, heels and big toes touching. Stretch toes apart. Tighten knees, pull knee caps up, stomach in, chest forward, spine stretched up and neck straight. Distribute your weight evenly through your feet, arms by sides fingers pointing to the floor.

PURPOSE: When we stand incorrectly with our weight on one foot, hips to one side etc…our mind becomes dull and our body tired. To stand in correct posture generates more energy and sharpens our mind.

URDHVAHASTASANA

Upwards hands Urdhva Namaskarasana arises out of Urdhva Hastasana. In this pose, the sides of the body are full stretched and the spine lifted. The shoulders gain mobility and stress in the neck is relieved.

1. Find an even surface and stand with the feet together. Look down at the feet as this will help you to be more conscious of them. Bring the big toes to touch evenly together and press them down. Keep them pressing down as you spread the weight to the inner heels and outer edges of the feet. Distribute the weight evenly on both feet.

2. Take your hands to the thighs and, looking at the thighs, press them back until you feel the weight come to the front edge of the heels. Do not shift or move the feet about. As you press the thighbones back, notice that the kneecaps lift up and the legs become firm and straight.

3. Keeping the thighs back, take one hand to the lower belly and the other hand to the buttocks. As you lift the pit of the belly up, draw the buttocks down to the floor. This lifts the pelvis to vertical, prevents the buttocks from sticking out, and minimizes arching of the lower back. Keep the legs firm and straight.

4. Maintain the position and actions of the feet, thighs and pelvis as you roll the thighs in so the knees point straight forward.

5. Now spread and open the chest, by turning the upper arms out, and bring the shoulder blades into the back. This is Tadasana (Mountain Pose).

6. Now, extend the arms to the front and in line with the shoulders. Keep the arms firm, straight and parallel with the fingers extended and the palms facing each other.

7. With an inhalation raise the arms to vertical so that they are in line with the ears. Do not let the back arch and work to maintain Tadasana in the trunk.

8. With an exhalation, join the palms. In the beginning, the arms bend and one loses the lift in the side of the body. Work to keep the elbows straight and the arms vertical by stretching the inner surfaces of the arms from the armpits to the palms and fingers.

9. Learn to hold the pose for up to a minute with even breathing through the nose. Practice to maintain an overall upward lift.

Work to join the palms without bending the elbows.

UTKATASANA (Chair Pose)(OOT-kah-TAHS-anna) utkata = powerful, fierce

Step by Step

Stand in Tadasana.

Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

· Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

PURPOSE:

· There is fervor in your body due to this asana helps to strengthen it even more. Your overall body strength is boosted with this asana. Your pelvis opens up helping you with your spine and back.

· Women suffering from menstrual cramping are provided a relief by doing this asana. Your lower muscles gets toned and entire muscle structure gets a proper shape due to the stress and pressure applied. Your butt which looks extra big due to the fat which is accumulated is also cleared, giving it proper shape.

· It is very good for digestion and other problems you face with your immune system. The constant suffering from arthritis of the knees can be treated by regularly performing this pose. Your stiff body achieves flexibility in the ankles as well as toes. You can also reduce your flat fleet.

· It also helps in relieving pains which your suffer at the joints. Your sciatica · pain gets proper care by doing this asana. It also helps your liver, intestines and pancreas which get a good massage to work more efficiently.

Place hands on floor then step or jump back into:

ADHO MUKHA SVANASANA (Downward facing dog)

Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed. On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall. The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests.

Teachers and practitioners of yoga believe that the benefits of Downward Dog include:

· Stretches the shoulders, legs, and spine.

· Builds strength throughout the body.

· Provides an overall body stretch.

· Removes fatigue and rejuvenates the body.

· Increases blood flow to the sinuses.

· Strengthens the immune system.

· Calms the mind and lifts the spirits.

· Improves digestion.

· Strengthens arms, legs, and feet. This posture is not recommended when the wrists are sensitive or injured. Modifications are advised in that instance.

URDHA MUKHA SVANASANA (upward facing dog)

Urdhva refers to upward, Mukha to face, and Svana to dog. Upward-Facing Dog will challenge you to lift and open your chest. Therefore, it is therapeutically beneficial for asthma patients.

Asana technique:

· Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor.

· Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.

· Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor.

· Straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation.

· Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.

· Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don`t harden the buttocks.

· Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.

· Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.

Aid: Often it`s difficult to keep the legs strongly suspended above the floor. Before you move into the pose, position a thick blanket roll below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll.

Benefits of Urdhva Mukha Svanasana

· The body stretch will Improves posture.

· The spine, arms, and wrists are strengthened thoroughly.

· Stretches chest and lungs, shoulders, and abdomen.

· Firms the buttocks.

· Stimulates abdominal organs.

· Helps relieve mild depression, fatigue, and sciatica.

Precautions:

· Back injury

· Carpal tunnel syndrome

· Headache

· Pregnancy

CHATARANGA DANDASANA

Classification: Yoga.

Instruction:

From the plank position slowly lower the body down towards the floor and squeeze the elbows in towards the ribcage. Keep the navel pulled in towards the spine and lift the pelvic floor muscles. Gently tuck the chin in and lengthen the cervical spine. Spread the fingers and thumbs and keep the shoulders away from the ears. Maintain this posture an inch off the floor for 5 to 10 breaths.

Side Note:

Strengthens the wrists, shoulders, abdominals, lower back and thighs. Tones internal organs and increases lung capacity while increasing the heat in the body. Increases isometric strength in the deltoid muscles.

BHUJANGASANA (Serpent pose)

NOTE: Elbows beneath shoulders

Bhujangasana (cobra position) is a hatha yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; firms the buttocks; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Bhujangasana is often followed by Salabhasana.

SHALABHASANA (Locust pose)

Procedure

1. Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.

2. Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

Purpose/Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands. Precaution People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.

BHEKASANA (Frog pose)

So lying on your belly bring your elbows beneath your shoulders and your wrists in line with your elbows. Spread your fingers wide and then press your fingertips into the floor, your forearms into the floor and expand your breath. Scooping the tail bone now, draw the shoulders back and move the heart forward. Then cross your right forearm in front, bend your left knee, and reach back and hold your left foot. Draw the foot toward the buttock, but keep rooting the knee down into the floor. Scoop the tail bone and stretch your heart forward. You can even look forward. Release the left leg, cross the left forearm in front, bend the right knee and reach back to hold the right foot. You can hold outside the foot or inside the foot. Then release, fold forward and turn one cheek to the floor to rest.

Benefits

· Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)

· Strengthens the back muscles

· Improves posture

· Stimulates the organs of the abdomen Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini ADHO MUKHA VIRASANA Resting warrior Forward Extensions

Adho Mukha Virasana (Downward Facing Hero Pose)

Level: All Levels

Adho = downward. Mukha = face. Vira = Hero.

Organizing the pose

• Come into Virasana (Hero Pose).

• Inhale, lift up through the trunk.

• Exhale and fold forward from the tops of the thighs, reaching the arms forward.

• If the head comes to the floor, reach back and grab hold of the heels.

SARVANGASANA

The Mother of All Poses

"Sarva" means the whole, "Anga" means body, or limb or part. Hence, the "Sarvanga" is the whole body, all the limbs. The name is derived from the fact that the whole body benefits from this pose.

The benefits of this pose are incredibly numerous. It helps those suffering from several nasal disturbances, the commom cold, hypertension, irritability, sleeplessness, shortness of temper, constipation, urinary disorders, menstrual troubles, piles and hernia, to name just a few. (Note on pronunciation: the "a" at the end of these words, as indeed at the end of the word "Asana" is very, very short.

To start with, lie flat on the floor. The arms should rest along the sides, palms downwards. Exhale once, bend the knees, and bring them up towards the chin till the thighs press the stomach. Breathe normally.

Now, exhale and supporting the buttocks with the hands, raise the trunk till it becomes perpendicularto the floor.

Now, your body will be supported by the back of the head, the neck, the shoulders and the backs of the arms up to the elbows. To push the trunk into the vertical position, you will need to gradually move the hands towards the waist. The head continues to rest on the floor, so that the trunk also becomes perpendicular to the head. Once it is correctly perpendicular, the chin will touch the chest.

Now, raise the legs and make them vertical, in line with the trunk, with the toes pointing upwards. Breathe evenly, calmly and easily. Stay in the pose for a few minutes and feel the good it is doing you. To release the pose, gently move the legs downwards, release the hands and let the body become flat again. You may also bring the legs down so that the knees approach the ears, and then gradually bring the legs down. Be gentle on your body. Never apply excessive stress. To start with, practise the initial position, drawing the knees towards the chin.

SAVASANA (Dead Body Pose)

Finally For all these asanas should be ended with Savasanai.e., after every asana, they should be relaxed in Savasana.

Following is the procedure for savasana.

1. Lay down on the ground as shown in the picture.

2. Take breathe slowly and give breathe slowly.

Benefits

- Returns cardiovascular circulation to normal

- Slows heart rate, reduces blood pressure

- Teaches complete relaxation

- Stills and focuses the mind

Michelle Glacken, Personal training Kensington, Personal trainer London

Esteem Fitness personal training London and the South East UK

Post from: Fitness Magazine