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How to Let Yoga Make 2008 Your Best Year Ever!

How to Let Yoga Make 2008 Your Best Year Ever!
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    People today, are under fire.

    Relentless stress, longer workdays, fewer vacations, destructive nutrition and an epidemic of inactivity have led to an adult generation plagued by chronic pain, fatigue, disease and frustration. In search of an answer that does not require a lifetime of medication, many have turned to complimentary and alternative medicine and more conscious forms of movement.

    For many, yoga has led the way.

    While more than 16 million people practice in the U.S. alone, though, that’s still barely 5% of the U.S. population and participation worldwide is dramatically lower. This wouldn’t be such a big deal, but for the fact that a huge chunk of nearly everything the hundreds of millions of non-yoga-practitioners in the developed-world complain about can be substantially alleviated by some aspect of the practice.

    Yoga works, plain and simple.

    The combination of breathing techniques, movement, mindset training and, if desired the exploration of the more spiritual, subtle-aspects are nothing short of transformational.

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    In fact, the benefits of these modalities are so promising and cost-effective, larger-scale studies are now underway, some funded by the National Institutes Of Health. A sampling of the currently published research includes:

    • Yoga More Effective For Back Pain Than Therapeutic Exercise & Self-Care (Annals 2005 Dec 20;143(12):849-856)
    • Yoga Effectively Treats Carpal Tunnel Syndrome (JAMA 1998 Nov 11;280(18):1601-3)
    • Yoga Yields Weight Loss In Middle Age (Alternative Therapies In Health & Medicine; Jul/Aug 2006)
    • Yoga Helps Reduce Anxiety & Depression (Altern Ther Health Med. 2004 Ma-Apr;10(2):60-3, Soc Behavioral Med Ann Mtg; March 1993; Am J Psychiatry 1992; 149:936-943)
    • Yoga Reduces Risk Factors For Cardiovascular Disease (JAMA. 1998;280:2001-2007, J Assoc Physicians India 48(7):687-94 2000 Jul, J Altern Complement Med. 2005 Apr;11(2):267-74)
    • Yoga Lowers Pre-operative Anxiety & Stress (AACN Clin Issues. 2000 Feb; 11(1):68-76)
    • Yoga Reduces Frequency & Severity of Migraine & Tension Headaches (Int J Psychosomatics 36, 1989, pp 72-78, Neurology India 1991 Jan; 39(1): 11-8)
    • Yoga Effective Complimentary Treatment for Type II Diabetes (Proc XII Ann Mtg Res Soc Study Diabetes India 1984, Diabetes Res Clin Pract. 1993 Jan;19(1):69-74))
    • Yoga Reduces Risk Factors For Diabetes Mellitus (J Altern Complement Med. 2005 Apr;11(2):267-74)
    • Yoga Decreases Severity of Asthma (Pneumologie. 1994 Jul;48(7):484-90)
    • Yoga Accelerates Healing of Psoriasis Lesions (Psychosomatic Medicine, 60, 5: 625-632)
    • Yoga Reduces Stress During Cancer Treatment & Recovery (Psychosomatic Medicine 62:613-622, Supportive Care In Cancer Mar 2001; 9(2):112-23)
    • Yoga Effective At Reducing Stress (J Alt & Comp Med. 2005; 11(4): 711-717)
    • Yoga Effective At Treating Stress In Fibromyalgia Patients (Gen Hosp Psychiatry 15(5):284-9 1993)

    So, if you’re looking for a single activity to add to your routine in 2008 that boasts the ability to impact every aspect of your life, why not make it yoga?

    Beware, though, choose your yoga carefully.

    Before you rush out and dive in, you should know that there are more than 20 major schools or “styles” of practice today and many of them offer radically divergent experiences. Some, like ashtanga, vinyasa or power yoga provide a strong, flowing dynamic experience that can range from mildly to extremely rigorous. Others provide more of a gentle, restorative effect.

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    All approaches have value, but before beginning, it’s important to:

    • Identify what you are looking for from the practice,
    • Assess your physical condition and limitations and potentially seek input from your health-care provider,
    • Consider the type of setting you’d feel most comfortable in (gym, studio, retreat, home), and
    • Think about whether you’d prefer a group or a more private experience.

    Once you’ve sussed out your preferences, it’s time to explore local yoga options.

    Here is a brief summary of the major types of yoga you’ll run into and the general experience they’ll offer:

    • Vinyasa/Power/Flow/Ashtanga/Jivamukti – rigorous, flowing, dyamic practice, rooted strongly in movement, postures and breathing exercises. May be extremely challenging and generally also provides a great workout. Different teachers may bring in more or less of the subtler-side of the practice
    • Iyengar – more static, but still very physically challenging experience, with a strong emphasis on precision and alignment, holding postures for an extended time and very little movement.
    • Anusara – similar attention to detail as Iyengar, but more movement and focus on mindset and the energetic side of the practice. Less movement than Vinyasa, but more than Iyengar. May be highly challenging.
    • Integral/Sivananda – Very traditional experience, rooted more in the subtler-side, study of traditions, philosophy and scriptures, breathing and energetic work, with less emphasis on postures.
    • Hot/Bikram – set of postures and breathing exercises performed in a super-heated environment (105-degrees +) . The heat makes this a very intense experience.
    • Kundalini – experience taps strongly into the subtle-side in an effort to release the body’s lifeforce and allow it to travel up the spine. Strong emphasis on breathing, chanting, interaction and unique set of movements and postures
    • Hatha/Kripalu/restorative – balanced emphasis on breath, meditation and postures, many of which are designed to release physical imbalances and holding patterns in the body. Generally, a gentle experience, not tailored o those looking for a strong exercise-experience, but highly-valuable nonetheless.
    • Viniyoga/yoga therapy – individualized experience that is tailored to the precise diagnoses and needs of the individual. Most often done on a private basis, though, some classes may be found.
    • YogaFit – begun as fitness-classes, based on modified yoga postures, YogaFit is the designated yoga at a number of large health-club chains.
    • Hybrids – Yogilates – yoga and pilates, Tai Yoga – yoga and massage, Yoga boxing/Spinning – yoga and indoor cycling

    Once you’ve determined your general yoga preferences and noted which styles of practice sounds appealing, search for the local setting and type of class that feels right to you and commit to trying it out. A great resource to learn more and find yoga in your local neighborhood is the beginner’s area at YogaJournal.com.

    And remember, the nature of the experience, even at the same studio or gym, can vary fairly dramatically, based upon the skill, ability, experience and personality of the teacher.

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    So, even if your first or second experience do not immediately resonate with you, be sure to explore a few more teachers, styles or settings, instead of simply writing off a practice that has the ability to make your life a calmer, more energized, less painful, more enjoyable place to be.

    Wishing you all an incredible 2008 ahead!

    PS – This list is by no-means all-inclusive, so feel free to add to my list or share your thoughts, stories and ideas in the comment section below.

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    Namaste (Sanksrit for the light in me honors the light in you)

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    Last Updated on May 21, 2019

    13 Bad Habits You Need to Quit Right Away

    13 Bad Habits You Need to Quit Right Away

    Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

    Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

    Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

    1. Stress Eating

    I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

    While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

    I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

    If you are a stress eater, don’t fret — here’s how to manage your stress better:

    How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

    2. Nail Biting

    Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

    People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

    Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

    For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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    3. Hanging out with Naysayers

    We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

    Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

    Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

    4. Being with People Who Don’t Appreciate You

    Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

    While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

    Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

    Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

    5. Smoking

    Smoking is one of the leading causes of preventable death globally.[4]

    In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

    Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

    Smoking risks

      6. Excessive Drinking

      All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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      According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

      • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
      • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
      • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
      • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
      • Different types of cancer: Mouth, esophagus, throat, liver, breast

      If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

      If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

      7. Eating Junk Food (Including Diet Soda)

      Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

      If you think, “Hey, but junk food is tasty!”, think again:

      A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

      “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

      And you wonder why you seem to crave fast food when you just had some the day before?

      While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

      Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

      Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

      8. Eating Too Much Red Meat

      There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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      In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

      Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

      Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

      9. Watching Too Much TV

      I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

      Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

      Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

      It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

      10. Being Late

      Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

      Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

      Learn more tips about how to be more punctual here: How to Be On Time Every Time

      11. Being in Bad Relationships

      Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

      I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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      Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

      12. Leaving Things to the Last Minute

      Burning the midnight oil isn’t fun — it’s exhausting.

      Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

      Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

      By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

      Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

      13. Focusing on the Negatives

      In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

      Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

      Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

      And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

      The Bottom Line

      So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

      Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

      Need more tips to break your bad habits? Check out these articles:

      Featured photo credit: Pexels via pexels.com

      Reference

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