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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 September 16, 2019

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

      1. Break Your Work into Little Steps

      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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      • (1) Research
      • (2) Deciding the topic
      • (3) Creating the outline
      • (4) Drafting the content
      • (5) Writing Chapters #1 to #10,
      • (6) Revision
      • (7) etc.

      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

      2. Change Your Environment

      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

      3. Create a Detailed Timeline with Specific Deadlines

      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

      4. Eliminate Your Procrastination Pit-Stops

      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

      5. Hang out with People Who Inspire You to Take Action

      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

      6. Get a Buddy

      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

      7. Tell Others About Your Goals

      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

      8. Seek out Someone Who Has Already Achieved the Outcome

      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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      9. Re-Clarify Your Goals

      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

      10. Stop Over-Complicating Things

      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

      11. Get a Grip and Just Do It

      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

      Reality check:

      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

      More About Procrastination

      Featured photo credit: Malvestida Magazine via unsplash.com

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