Benefits of Forward bends: · The forward bend postures have a massaging action on the organs in the upper body. Forward bends open up your back, promote total exhalation of air from the lungs by compressing the chest and also help to calm down your mind. · The forward bending postures bend the back to the shape it was when the body was in the womb that is also called the primary curve. This makes some space between the spinal vertebrae that improves the circulation around it and has overall beneficial effects on the body. · The nerves from all the different organs in the body pass through the spinal cord and the improved circulation benefits all of them in a great way. · The forward bend poses give an internal massage as well as improve the circulation to the various organs like the abdomen, pancreas, liver, intestines and kidneys. · They also help to lengthen and strengthen the hamstrings, muscles of the inner leg, make the muscles of the back supple and boost the strength of the legs and the knees. More Benefits:
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Benefits of Backbends: · Backbends stretches the front of the abdomen, hips, thighs, shoulders and chest · By activating the abdomen, they stimulate the kidneys, reproductive, and digestive system. · The backward bending postures energize, refresh and invigorate the body- opening the chest, and encouraging proper breathing · On an anatomical level, this action stretches and releases the muscles of the chest allowing circulation to flow freely to the heart and lungs. · During the back-bend the thymus is pressured, and then released, this stimulation can aid immune function. The nervous system is stimulated, building heat and stimulating metabolism · The abdominal muscles receive a stretch, as does the digestive system · Backbends bring heat and energy to the spine. The Nervous system benefits, as Cerebral-Spinal fluids are pumped (since the body is usually in a forward bend) · Backbends realign the spine, counteracting and re-teaching the body’s poor habits and making daily movement more comfortable, lending poise and grace · Integrity of the spine creates integrity of the mind, combating depression and lethargy · By opening the chest, backbends also work with the heart center, encouraging complete expansion of the lungs. This brings vitality. More Physical Benefits:
Every day I see (with a little bit of envy I have to confess!!) how Mindfulness is becoming more and more popular. Everyone you know is talking about mindfulness and probably practising right now. And it is great. No complains! We need more of that! But (always a but, isn’t it?) I can’t understand how Yoga have lost it space as THE mindful practice of all times. Because Yoga is mindfulness!! So, how it is possible that a person that practice yoga is talking too about mindfulness as something completely different from Yoga, as something that they have to add in order to be complete, to have a better life? Yoga for the body, mindfulness for the mind and spirit What???? You can have both in the same class. Yoga and Mindfulness Yoga is Mindfulness!! Since yoga become a trend in our modern world, we (teachers, studio owners, magazines and publications, social media) have allowed the physical, the external part of the yoga take over our yoga practice. Every day we are told the physical benefits of the yoga practice or how to perform this or that pose and that is ok, nothing wrong with that. We have allowed people to believe that achieving that pose is the only thing that matter. And that is wrong! And it is driving me crazy! Focusing only on the external (the shape of the poses against the person who perform it) we are missing the very base of the yoga practice that is the connection, the union between body, mind and spirit… Pretty basic (it is the definition of Yoga for Christ sake!) and yet, we have forgotten it. Yes, there are teachers (bless them!!) out there trying to keep the real yoga flame alive, but, let’s be honest, is a minority… People is prepare to hear “mindfulness talk” in a mindfulness practice, but when you talk “mindfulness” in a yoga class people looks at you as: Ok, what is this? I came here for the stretch!! As a teacher I am falling in the same trap every day, limiting myself to focus more on the physical part, but enough is enough!! I want to do the “mindfulness talk” in my yoga classes. I am ready to talk mindfulness all the time in my classes! I invite you to do the same! Yoga deserve it! And people deserve it too! A yoga class is a treat to yourself. Few moments in life allows us to step out of the stress of the normal life and return back home, to our body, feelings and emotions in a safe place and just be… Acceptance is key! · Acceptance of the current state of strength and flexibility of your body. Some days we feel great and we are capable to do amazing things, to hold almost every pose with ease and even try those challenging ones. Other days, well… It seems that even sitting with the legs crossed is something destined only for yogis heroes… In those days, be kind and gentle with yourself and your body. If you need to be all the class in shavasana or in a restorative pose go for it!! It exactly what you need! Have always close by a bolster in case you need to rest and give to yourself a big dose of TLC! It’s ok!! Rest and relax. You will be rocking again in not time! · Acceptance of your body as it is. Shape, size, flexible or stiff, strong or weak, however you perceive it, let I be, own it with grace. You and your body are unique. No need to wish to be different. Honour it with all the flaws that you see (as only you think there are flaws!!). You are beautiful and perfect the way you are! · Acceptance of your present situation and this moment in particular. Again, own the moment you are living right now and accept whatever it brings to you. Yoga helps to see it as ok (even if you think there are so many things to change!) Not now, not in this moment. Just allow yourself and your body to be. Get lost in the sensations and feelings. You are in the right place doing exactly what it is supposed to be. · Avoid competition and comparison! Everybody is different and it meant to be that way! (Imagine a world where everybody is the same – pretty boring!!). So, when you are in your poses, don’t look to how the other person besides you performs. Focus in yourself and your experience. We all have different body shapes and abilities. Maybe you feel bad because you can touch your toes and the other person can, but, in the next pose, probably you can do “better” than him or her, so, what is the point to compare? The way that you are now is the way that has to be. The place where you arrive in that pose, is the right for you at this moment in time. No worries attached! Again accept where you are right now and your conditions and everything will fall into place. When working in the poses: Always build the pose from the floor, from your grounding. Every part of your body that is in contact with the floor become your foundation. And from there is like building a castle, so, going from bottom to top expanding and growing without lose the connection with the floor. The more rooted you are, the more you can grow J (Imagine yourself as big tree) With the same idea, work from the centre of your body to expand and grow toward your limbs. (starfish) Maintain the flow of your breathing. Don’t block it. Allow your body to be open and moved naturally by your breath. Agitated breathing means you went too far! Come back to a place where you can maintain a comfortable rhythm. Don’t push so much! Go to a place where you feel the stretch but not pain. Pain means you went too far again! Always be kind and gentle with your body and yourself! When competition and pride kick in, just breath and remember that you don’t need it, you are perfectly ok as you are!! Allow yourself and your body to enjoy the different poses: Let go completely in the relaxed poses (sweet and trusting surrender) and enjoy the feeling of power and strength in the standing and balancing poses. Humour in essential!! Don’t get caught in your need to be perfect. When learning new and challenging poses approach it with curiosity and a good sense of humour and bring out the child in you and have fun! From better sleep to more energy and strength, this list provides several benefits of practicing Yoga: Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class. Integrated function of the body. Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training. Practicing Yoga in this modern world (better say in the human world?) is really challenging. We are so use to compete, to achieve, to arrive, to win… So, when we decide to take the yoga journey we take it with the same attitude of: bring it on!! Almost everybody fall in the trap of the outside shape of the yoga poses. We believe that if we reach the toes or we get that difficult posture we will arrive… (to Samadhi, to peace, to total achievement, to enlightenment, to final destination… ) So, despite all the signs that your body send to you in an attempt to protect itself (and you!!!) we keep going, we keep pushing, forcing, tearing apart our muscles, joints, soul… Ohhh, believe me! I know it, I was there! (Still am! Some days I can see myself pushing more than I should just to feel more adequate, more in tune with the general idea of what a yoga teacher should look in a pose!). I was an active gymnast for many years (competitions included) and I worked for many, many years as a fitness instructor (even now) so push myself to the limits was (sometimes still is L) my way of living. I know what is to have your hands bleeding and still jump to the uneven bars to keep practising, to don’t lose a single moment. Or have your body plenty of bruises and your joints and muscles destroyed and still training hard. Resilience was at the order of the day. So, after a few years break of doing nothing (when I just arrived to Ireland, 7 years ago; no exercises at all, when I used to do at least 5 classes a day) and, when I decided that I wanted to teach again, I took my yoga practice with the same attitude (I should say that before I decided to teach again, my relationship with yoga was a peaceful and extraordinary one – deserve another blog J ): Lot of classes a day, shoulder stand to the limit even if my neck was screaming for help, ploughs were practised and I was determined to touch the floor with my toes even if my back wasn’t ready. Seated for hours every day with the sand bag in my knees to open my inner tights, forward and back bends were practised as crazy. Chaduranga and arm balances oh yes! Give me more!! (Gymnasts are afraid of nothing!) I did it all without paying attention to the signs of my body. I didn’t care about my body, about myself! I only wanted to achieve those beautiful poses that I could do before at ease. No awareness at all, not kindness or caring for myself at all (Awareness? Mind, body and soul connection? What is that?). As a result, after a year of intense torture what I got, obviously, was a great injury in my elbow (I have an extra bone to probe it!), the muscles of the back of my legs are still recovering for those bad stretchings (I am even more stiff than before I started to practice again!), my back still cannot afford to do a normal shoulder stand without props, ploughs? Not for me right now! and my knees are still in the same place (really close to my ears when I crossed it in a seated position! J So, slowly I start to realise that pushing hard, to the limits, leaving my body and myself out of the equation wasn’t the way. It wasn’t all at once, it wasn’t suddenly, but slow and gradually the whole idea of bring awareness to my body as I practice fell in place. I can proudly say now that the previous reading of Yamas (series of "right living" or ethical rules within Yoga) has a whole different meaning for me than before. I am now a believer! And I would love to convince you too! These rules are meant to be applied in others and (more important?) in yourself: - Ahimsa: non-violence - Satya: benevolent truth, absence of falsehood - Asteya : non-stealing - Brahmacharya: spiritual advancement by education and training - Aparigraha: non-appropriation, absence of avarice As you read and explore their meaning you can find a reason within yourself of why we need to achieve so badly (envy, pride, vanity, need to show our strenght, our determination?) Why we cannot feel the beauty of contentment in our present situation, in our body as it is in any given moment? We have so indelible marked in our mind the belief that contentment is synonymous of average. The word surrender (to the present moment, to the breath, to the higher self) sounds as a defeat instead as a courageous act of living. So, I invite you to apply it, in your own way, in your practice today. Use your will power to restrain yourself to force your body to the limits. Allow the contentment, the acceptance of your own body and situation to flow in your consciousness and awareness. Enjoy the process of self-discovery of your body and soul as you move in the mat without expectations, without pressure, knowing that everything is ok as it is… Claudia Gutierrez You can read more about Yamas and Niyamas here: http://www.yogajournal.com/wisdom/2565 1. Flexibility One of the primary benefits of a regular yoga practice is that one is able to develop a body that is more flexible. Reaching down to touch one’s toes or extending an arm up to grab an object become much easier. With flexibility comes overall ease of movement in normal daily activities. 2. Anti-aging Yoga helps one age gracefully, keeping the joints fluid and open, allowing movement to be fluid and pain free. Skin is refreshed and organs are balanced as the forces that add to our normal aging are reversed. The common stiffness usually found in those who ages poorly is avoided. 3. Breath Yoga brings attention to the breath. Deep regular breathing and postures that gently elongate the muscles of respiration allow the breath to deepen and slow down. Increased amounts of oxygen are able to reach cells and revitalize the tissues. A slower and deeper breath aids in relaxation and calmness. 4. Strength and tone Muscle tone and strength are achieved by utilizing the body’s own weight to provide resistance. This helps in firming and shaping the overall body appearance as well as providing the necessary strength for daily activities. Conditions like Osteoporosis are avoided as bone growth is greatly enhanced. 5. Balance Balance is not something that most people think about until they have trouble standing upright. What many elderly fear greatly is to lose their balance and slip and fall. Yoga helps to stabilize us and provides a solid sense of balance. This insures that we are well grounded and not as prone to falling or slipping as we age. 6. Focus Many people are scattered and disoriented in their normal waking lives. Yoga helps to bring us back to a focal point to become clear with our goals and intentions. As we become focused we are better able to witness ourselves and achieve our goals. 7. Expansive movement Most of the movement in our culture is contractive in nature. This means that we move to tighten up and harden ourselves. Unfortunately, this is what stress and repression are already doing to us. Yoga is a system of expansive expression that allows us to counteract the forces of stress and repression in order to expand through our bodies. 8. General health For those accustomed to grabbing a pill every time they are uncomfortable, yoga offers another solution. A regular yoga practice brings life and energy to the body, improves overall circulation, as well as increases organ and gland functioning. As you stretch through the body the various systems of the body begin to have a greater capacity to function fully. 9. Cosmetic results People often report that they feel and look better with a regular yoga practice. They are able to trim down and feel strong and toned. This helps to build confidence and radiance about one’s body. 10. Body self-discovery The story of our lives is often held within the body. Every fall or accident from the past is stored within our musculature. Yoga begins to strip away the layers of holding to release old patterns. In this manner yoga becomes a marvelous tool for healing. Old and restrictive patterns of movement are replaced by more dynamic and natural ways to move. 11. Metaphor for life What do you do when difficult sensations or emotions show up in your life? Do you face this adversity or run away? Yoga becomes a metaphor to show us new ways to work through challenging sensations and emotions. We are encouraged to accept what we are feeling rather than to run from these feelings. 12. Relaxation Most people find it very difficult to relax. They are wound up nearly always and seldom let their guard down. Yoga offers us an opportunity to unwind and melt away the tension and stress that keep us locked up. As we do so we are able to allow the body to heal itself. 13. Energy flow There is a natural flow of energy that travels through us when we practice yoga. This is like an electric current that touches every cell. As the connective tissue of the body opens up the blockages that prevent energy from flowing are released. In this manner we become more open to removing these blockages. 14. Removes toxins As we move and sweat through the yoga practice toxins are released and flushed out. This occurs through the skin, breath, and the lymphatic system. Once released, we are free to allow new nutrients in to nourish us. |
Claudia Gutierrez
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Yoga Fitness BlogI am Claudia Gutierrez, owner of Yoga Fitness, originally from Argentina and proudly Irish Citizen since 2012. Archives
November 2021
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