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Get The Maximum Health Benefits From Yoga By Taking These 15 Precautions

Get The Maximum Health Benefits From Yoga By Taking These 15 Precautions

Want to improve your muscle tone, strength, articulation, sleep, and immune system? Want to reduce your food cravings? Yoga is an ideal activity for all of this and much more. Many people report that they are less prone to cramps and can improve their flexibility by about a third after two months practicing yoga.

If you are suffering from cardiac problems, high blood pressure, lower back pain and depression, yoga can also benefit you.

However, there are a few precautions you need to take to get the greatest benefits and avoid any negative side effects.

1. You are aware of the different types of yoga courses

Many people are now into hot yoga (Bikram) where the exercises are done in a much more vigorous way. The temperature of the room is usually 105° F with a humidity of about 40%. If you have a heart condition or you are pregnant, then this is not the type of yoga for you. Traditional yoga with the emphasis on gentle stretching and deep breathing will be ideal if you have any health issues.

2. You know about prenatal yoga

If you are pregnant, you will be aware that certain types of yoga poses can be extremely beneficial in preparing for the big event. Just concentrating on breathing techniques may help you with shortness of breath and also when you have to manage the labor contractions. The other exercises concentrate on improving balance and flexibility while learning how to stretch gently. You just need to avoid certain back and abdominal poses but if the class is for pregnant women only, this will not be a problem.

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3. You choose a qualified yoga teacher

If there was a national qualifying certification board, then this would be easy. Unfortunately, due to the many different types of yoga available and the multiple training courses, there is no such body.

The best way is to ask a prospective yoga teacher about how and where they got their training. You can also ask if they have accreditation from a well known yoga association. Their answer usually is an indicator of their skills but the proof of the pudding is in the eating. For example, I had a very demanding teacher who used his knees to push my back in order to straighten my spine. I told him that was torture and left his school!

4. You know the best environment for yoga

You may have to do yoga classes indoors. The room should be quiet and free of clutter. Access to fresh air is ideal so outdoors in the summer is great.

Yogaopenair

    5. You wear suitable clothes

    Wearing light and loose fitting clothes that you feel comfortable in, is essential. As regard to the fabric cotton, linen, or jersey are suitable. Forget about corduroy, denim or leather.

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    Women need to wear a well fitting top so there are no embarrassing moments when you do an inversion.

    6. You know about eating before and after yoga

    Ideally, yoga is done several hours after eating which is why early morning and evening are favorite times. But I know some people who did a late evening yoga class who had to give up because it disturbed their sleep.

    7. You know the etiquette about footwear

    Most people know that shoes and socks are removed before you enter the yoga room. Check to see where other students are leaving their footwear.

    8. You inform your instructor about any injuries

    Maybe a past injury could cause you some discomfort while doing some of the poses. The best thing is to inform your instructor at the beginning so that she or he can modify some of the movements for you, if necessary.

    9. You practise basic poses at home

    This can help you to gain confidence more quickly. Some of the basic ones recommended are:

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    • Warrior
    • Downward facing dog
    • Upward facing dog

    10. You know your limits

    At the beginning, it is better to take a rest as you may be getting tired. Yoga is all about listening to your body and it is not a competitive sport. You can easily adopt the child’s pose if you feel too challenged by some of the more difficult poses. This will also help you to avoid overstretching or causing yourself any strain.

    Yogagirls

      11. You know that yoga is not just for women

      Yoga was actually designed for men and by men. It is definitely not an exclusive women’s club so if you are male, bear that in mind.

      12. You bring your own mat

      Buying a simple yoga mat is a great investment. Why? The mats in the studios tend to be full of germs. They also tend to be rather flat because of overuse so they are not very comfortable to sit or lie on.

      13. You know how to approach a yoga lesson

      Simply put, you are going to arrive in good time and relaxed. You know that you should be hydrated, not be constipated and your diet is not too toxic. Some experts say that drinking a glass of tepid water 20 minutes before your lesson is also a great way to detoxify your body.

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      14. You know where to sit

      Entering a class for the first time can be intimidating. So, choose your place wisely. The front row is for the experts and geeks. Try the second row so that you can see what people around you are doing and try to learn from them. It can be uncomfortable to be in the front row. The back of the class can be difficult as you may not be able to see your instructor clearly.

      15. You know that yoga follows a structured routine

      You are aware that you want to take your body, mind and spirit for a ride. Yoga can benefit you by giving you a sense of lightness, relaxation and ease, if done right. You also know that doing yoga in a haphazard and disorganized way is unlikely to get you results.

      Let us know in the comments how yoga has benefited you.

      Featured photo credit: 2nd Annual Yoga/David Fulmer via flickr.com

      More by this author

      Robert Locke

      Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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      Last Updated on January 17, 2019

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

      Why Is It Hard to Live A Peaceful And Happy Life?

      Our Habitat Has Become Too Technological

      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

      Too Many People Don’t Want to Unplug

      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

      Listen carefully:

      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

      8 Mindfulness Exercises to Start Practicing

      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

      Are you ready for it? Let’s go!

      1. Pray Daily

      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

      Pray. You won’t regret it.[5]

      2. Pay Attention to Your Inner Thoughts

      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

      This article can guide you to beat negative thoughts:

      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

      3. Smile Often

      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

      The moment that you smile unconsciously, you then know that you are truly happy.

      4. Organize Your Working Desk

      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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      5. Celebrate Your Friend’s Victories

      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

      6. Listen to Your Spouse/Partner

      God put someone in your life for a reason. You might as well listen to him or her.

      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

      7. Give Yourself a Break from Technology

      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

      How do you do that? This is my formula:

      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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      If you score more than 35, you need to take action immediately.

      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

      8. Go Exercise

      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

      12 Benefits of Regular Exercise You Should Know

      The Bottom Line

      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

      It is possible to live a happy and peaceful life. It only depends on you.

      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

      More Resources About Mindfulness

      Featured photo credit: Lesly Juarez via unsplash.com

      Reference

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