Xott Humor Story

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As you would already know, yoga is one of the major parts of any wellness routine. Practicing yoga can help you to minimize anxiety while at the same time physical exercise your body. You can also incorporate yoga in your stomach exercises which target the midsection. In yoga a number of positions or asanas exercise your stomach muscles. Do remember that in yoga there are several more advanced positions or asanas. As such you should always start with the easier ones 1st before working your way to the more complex positions. Asses your skill and comfort level before you try a particular asana. Don’t take any risks. Start with 1 that is simple and work your way up to ones that are a lot more complex once you have the strength and flexibility. And as always, with any exercise routine, do consult a professional before you begin and always spare some time for warm up to avoid any injury.

Pavan-Muktasan

This is a stomach exercising asana. Initial lie on your back. You can opt for a towel or a mat to cushion your spine. Now bend both knees up to you chest until your thigh touches your stomach. Next, hug your knees in place and lock your fingers. Then lift up your head until your nose touches your knees. Take a deep breath and hold this position for thirty seconds. Now slowly release and lower yourself back to the starting position. You can also opt to do this physical exercise one leg at a time.

Bhujangasan

For this exercise, you start by lying on your stomach. Next place your hands underneath your shoulders. Now, raise your upper body off the ground by using your back muscles. Raise yourself until your head is upright. You must make sure not to push with your hands, as you want your back muscles to do the work. Hold yourself in this position for about thirty seconds before slowly lowering yourself back to starting position. Now in this workout, even though you are making use of your back muscles to do all the work, this asana will help you to decrease your belly fat and helps to flatten your stomach.

The Bow

This is somewhat similar to the previous asana. You start with lying on your stomach. The difference is that in addition to curling your legs upward, you will also lift you upper torso. Very first bend your knees so that your feet come towards your head. With both hands, grab your ankles and pull with your hands while at the same time pushing with your legs. Do this so that only your stomach is on the floor. You should feel like you’re making a circle. Keep your knees together throughout. Now hold this position for thirty seconds and then slowly release and return to your starting position.

Paad-Pashchimottanasan

Ok, this next asana is not as complicated as the name sounds. However, you do need to be flexible to be able to perform this asana. Start by lying on your back and having your arms overhead and legs straight. Extend all your limbs. You are now straight from head to toe. Next place your palms flat pointing up to the ceiling, and put your hands together. Now, contract your stomach muscles so that you can sit up, while keeping your back straight and your heads still over your head. Then, bend forward and grab your toes, placing your head in between your arms. Your face will touch your knees. Hold this position for about two minutes and then slowly release.

As you can see, yoga can help you to achieve that lean stomach that you’ve always wanted. Practice these asanas and you’ll be on your way to a fitter and slimmer tummy.

Kundalini Yoga is actually a great science to help with full body fitness and health. This is because kundalini yoga combines powerful breathing with dynamic movement, and this combination helps deliver a workout which both, builds your strength, as well as helps with flexibility and stamina. In this article, I will teach you three great yoga exercises which when combined will help you on your march to achieving total body fitness.

The three exercises which will help you in strengthening your entire body are Plank Pose, Stretch Pose and Frog Pose. Plank pose will work on the upper body, helping build your chest, shoulders and arms. Stretch pose will work on your abdominal systems, helping to tone and strengthen your abs. Frog pose is excellent for building and toning your legs, especially your thighs and buttocks. So the combination of these three exercises will give you a full body workout and done consistently, will make you fit and strong.

Here are the details of each of these three exercises:

Plank Pose for Upper Body Fitness:

a. How to Do Yoga Plank Pose:

* Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up.

* For plank pose be sure to keep your body in a straight line, now allowing the butt to sag and the hands should be directly underneath the shoulders.

* Breathing is normal, except if you are doing a particular Kundalini Yoga Kriya, which might require you to do Breath of Fire while holding Plank Pose.

b. Duration:

* 15 seconds – 7 minutes.

c. Benefits:

* Strengthens the arms, shoulders, chest and back.
* Develops your core strength and abdominal muscles.

d. Practice Tips:

* Advanced variations of Plank Pose include, lifting one leg up and holding the pose, or lifting one arm up and holding the pose. This is to take your level of fitness to the next level.

Kundalini Yoga Stretch Pose for Abdominal Fitness:

a. Instructions for Kundalini Yoga Stretch Pose:

* Lie on your back.
* Place your hands under your buttocks palms facing down (to support your lower back).
* Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately.
* Begin Breath of Fire Breathing Workout.

b. Duration:

15 seconds -11 minutes.

c. Benefits:

* Builds abdominal strength.
* Increases core fitness, energy and power.
* Helps develop the much coveted 6 pack abs.
* Improves your digestive system.

d. Practice Tips::

* To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time. Either way you will decrease the pressure on the abdominal muscles.

Kundalini Yoga Frog Pose for Lower Body Fitness:

Kundalini Yoga Frog Pose Practice Details:

a. How to Do Kundalini Yoga Frog Pose:

* Squat on the floor on your toes, with your feet apart and your heels either touching or very close together.

* Have your knees spread out and your arms inside your knees with your finger tips touching the floor. The elbows are straight.

* Look up, you can have your eyes opened or closed. Inhale. This is the starting position for frog pose.

* Rise up now by straightening your legs. At the same time bring your head towards your knees and keep your fingers touching the floor. Your heels should move down towards the floor. Straighten your legs as much as possible. Exhale. This is the ending position for frog pose. This completes 1 repetition.

* Come back down to the starting position and repeat the cycle as many times as indicated.

b. Duration:

* Beginners, start with as many as you can do and work up to 26 froggies.
* Intermediates, work up to 54 froggies.
* Advanced, work up to 108 froggies or far more.

c. Benefits:

* Shapes, tones and strengthens the legs and lower body. Specially the thighs muscles.
* Builds the cardiovascular system and respiratory system. Promoting better circulation and better respiration.
* Promotes flexibility in the hamstrings and calves.
* Overall, builds 1 level of fitness and endurance.

d. Practice Tips:

* Careful with your knees. If you have bad knees, approach this workout with caution.
* This yoga workout will get your heart rate up, so careful not to get dizzy. If you feel breathless, light headed or faint, stop and take a break.
* It is beneficial to stretch the hamstrings before doing frog pose.

Summary of Yoga for Full Body Fitness:

As you can see from the above exercises, a good yoga workout can deliver quite a punch and be an effective science for building your full body fitness and health. These exercises don’t just promote flexibility, but are also excellent for training your most important muscles. Doing this set consistently will undoubtedly make you fit, strong and toned.

Many students, who aspire to be Yoga teachers, are left confused as to the purpose and difference between certification and registration of Yoga teachers. Let’s take a look at both processes and some of the differences between them.

The purpose of the Yoga teacher certification process is to make sure that instructors have an excellent working knowledge of all Yogic aspects and safety issues. There is certainly much ground to cover within the process; and many styles emphasize different aspects.

It should also be noted that anyone can teach Yoga without certification or registration, but these processes reinforce a professional standard among teachers. To the best of my knowledge, “Yoga police” do not exist. However, students are put at ease when their instructor has a teaching credential.

On the national and International levels, Yoga is a self-regulated practice. Many certifying bodies work toward a standard of excellence in teacher knowledge, ethics, and student safety.

Liability insurance companies look favorably upon policy holders who have credentials inside the field in which they provide services, and Yoga is no exception. There is a perception that a credentialed policy holder is professional, mature, and the odds of claims are reduced. Liability insurance companies are in business for a reason, so they must have hard facts and statistics to reflect their actions.

Certification among Yoga teachers can be a reflection that a successful graduate can teach at the level specified on the credential. Certification alone, will open better than 90% of the teaching opportunities that exist. Some programs produce continuing education certificates for pre-existing teachers.

There is actually a difference between a continuing education certificate and a Yoga instructor’s diploma. The diploma will open many teaching opportunities. However, introductory and continuing education courses do not award graduates a diploma for Yoga teachers.

A Yoga teacher’s diploma is normally awarded after a minimum of 200 training and study hours. Although teachers tend to train and study for life, 200 hours has become a minimum international standard among schools and registries.

Registries, such as Yoga Alliance, British Wheel of Yoga, and The Yoga Register, accept certified Yoga teachers as applicants. However, each organization has different standards. The registration process is usually expensive, but registration is often viewed as a higher credential in comparison to a certified Yoga teacher’s diploma.

If you have decided to become a Yoga teacher, you should weigh up your options, and find the course, which best suits your needs.

Copyright 2008 – Paul Jerard / Aura Publications

Do you think that you should not be paid for teaching Yoga? Have you ever been told that a spiritual life cannot have prosperity? Do you believe that you should live a life of suffering? Let’s talk about three obstacles that people create to avoid prosperity.

First myth: While it is true that prosperity is not all about money, it is also true that many people have an ethical problem with wealth. The very first of these obstacles rests within the belief that one should not be paid for his or her time. If you can teach me how to improve at golf, skiing, or tennis, you should be paid for it.

Now, I ask you: Is a Yoga teacher’s time worth less than an instructor who will teach you a sports skill? Yoga instructors teach methods for improving mental, spiritual, emotional, and physical health. Is that worth less than a golf, skiing, or tennis lesson?

Second myth: A spiritual life cannot be prosperous. Were all of the temples, churches, mosques, and shrines built for free? Someone had to donate building materials, labor, and permits, to build spiritual gathering places. In life, nothing is really free. If you live off the land as a hunter and gatherer, you still have to devote much of your time toward your basic survival.

The homeless devote a lot of time toward gathering returnable bottles. During the winter season, in northern climates, the homeless invest a significant amount of time keeping warm. Warmth becomes as important as food. Some do not succeed and they literally freeze to death.

If you acquire too much wealth from teaching Yoga, please devote it to the nearest charity for the homeless. To be able to create abundance and donate it to others is actually a noble deed. If you volunteer to live in poverty, your time will be devoted toward your basic survival, and it is doubtful you will have the resources to help others.

Third Myth: “I do not deserve prosperity.” In reality, this is the same as: “I deserve to suffer.” Whatever you believe becomes your reality. If you attract suffering, it will surely come to you. A life of suffering, misery, and poverty is the last thing you want to attract to yourself.

When we look at life, it should be with a balanced viewpoint. Whatever you give, you will also receive. If you love others, you will be loved. If you hate others, you will be hated. If prosperity comes your way, take it and give your fair share to those who have greater problems.

Copyright 2009 – Paul Jerard / Aura Publications

When teaching Yoga to new students, there are a variety of challenges for both teachers and students. Yoga can be a learning curve for a new student. At the same time, the methodology of teaching can be a challenge for a Yoga instructor. Below is a question and answer session, in relation to silent observation and student abilities, in a Yoga class.

Q: Many of my students are friends and people I know from work. I cannot seem to get through to my students that there should be a relatively quiet environment while practicing Yoga.

I still get laughs (a lot), when they do not understand a simple pose. Frequently, I hear: “How can you do that?” There are so many other comments that it is interruptive for others if they are in the room. Will this take some time to correct, and what can I possibly say to them without being offensive?

A: It is true that your students know you from two different settings, so it will be difficult for them to understand the highest value of silence. You could add this to your policies, but people don’t read them. I would add it for the few who do read.

The best way to cover silent observation is to mention it at the beginning of your class. Silent observation can be a wonderful experience, and you could explain it much like a tour guide, before the class.

I never refuse questions during class time, due to safety issues. For example: What if a student is experiencing discomfort, or has a question, which is on everyone’s mind? No Yoga teacher should turn away an important question.

However, it is also important to let students know that silence is actually a gateway to self-observation. Via self-observation, we become present in our practice and reach higher states of self-realization.

How can we listen, if we are talking at the same time? The student, who talks all the time, learns the least about Yoga. This is a timeless problem for teachers of every subject or discipline.

Q: The majority of the people that I teach are very new to Yoga. They do not have a great range of motion and are extremely tense or rigid in that they are having a difficult time with the very simple Postures, let alone introducing them to the Sun Salutations or Vinyasa.

A: About students with limited physical abilities: A very slow Sun Salutation is really a wonderful experience for students. Blocks, stools, and chairs make many modifications possible. Take your time with them, and try to find a pace that suits everyone.

Sometimes, it is good to go through the 1st round slowly and gradually pick up the pace. This can be tricky if you have a variety of abilities within the same class, but it can be done at a moderate pace.

Copyright 2008 – Paul Jerard / Aura Publications

ow does Yoga give you peace of thoughts? Each day can be a new opportunity for all of us. For those who seek inner peace, Yoga is much like a compass, which directs us toward fields of happiness and unlimited opportunities.

Unfortunately, many people only see what they do not have. When you ask people what bothers them most about their lives, many of them will point to a missed opportunity or something that is difficult to possess. Very few will realize the value of good friends, good health, common sense, and a loving family. When we evaluate our lives, it is best to look deep into the present moment. This is an honest look at oneself, without needless self-criticism.

Look at your accomplishments, your worthiness, and learn from the set -backs of the past. This is your “starting point” toward ridding your life of emotional clutter. Many people wait for things to change. They hope and wish, but the majority of the time nothing drastic changes.

If you wait for points to happen, they seldom do. It takes action to cause change. These principles are learned by observing the Law of Karma. Small changes add up over time – while circumstances, and people around you, react to your initial actions. If you pick your head up every day, and greet people with enthusiasm, their reaction to you will change.

Good luck is rarely an accident. No 1 notices the person who fades into the background. When you are knowledgeable about a subject, it is time to step forward and speak up. On the other hand, if you know nothing about a subject, this is a great time to listen and ask questions.

Yoga practice, and all of its aspects, has helped humankind to find the moderate path of inner balance. It is safe to realize that no 1 can be an expert in all of life’s matters. At the same time, each of us has important ideas to contribute. As each of us continues our life journey of practicing Yoga, it is important to find the emotional balance that lies within.

Putting the past behind us is a great start. If you made mistakes, you are not alone – all of us do. See the most important treasures you have in good friends, good health, common sense, and a loving family. At this point, there is certainly no direction to go but forward. Shedding your emotional baggage will set you free to improve your life and the lives of those around you.

Copyright 2009 – Paul Jerard / Aura Publications

When we look into yoga, we often think it is all about flexibility, and meditation. Being able to do amazing things with our body, and reach new spiritual heights. The truth is there are 5 elements to yoga, and 1 of those is Pranayama, or yoga breathing.

As you read this article about Pranayama and yogic breathing, you will discover more about:
* The Importance Of The Breath
* The Importance Of Yogic Breathing
* What Is Pranayama?

* The Importance Of The Breath
Breathing is actually a point which is often underrated. And it seems silly why we might overlook this vital function. Imagine for a moment, our necessities. We can go without food for a few weeks, water for a few days, but air, we need a constant supply.

Breathing brings our body, the essential oxygen, which is essential for us to live. But, it is not just about breathing, but also how we breathe.

* The Importance Of Yogic Breathing
There are 5 elements to yoga, and one of those is Pranayama, or yoga breathing. It is an essential component that makes yoga what it is.

True and proper breathing allows oxygen to vitalize the whole body. At the same time, it allows the body to expel wastes from the body, such as carbon dioxide.

Every part and organ needs this oxygen to function and survive in a state of good health. This makes breathing an essential component. And good health can come from following yoga breathing practices.

This may seem like a small issue, however, the techniques used in yoga breathing, have helped the prevention of many major diseases, and ailments. This makes yoga breathing techniques an essential portion of holistic living.

* What Is Pranayama?
Pranayama is the word employed for yogic breathing, it constitutes on of the 5 elements of yoga, and rightly so. Pranayama or yoga breathing is all about breath control.

Following the different methods of breathing, a yoga student can get themselves in a calm and tranquil state. As you can imagine, in a hectic world, where everything seems to go at faster and faster speeds, it is nice to know that these methods of yoga breathing, allow a fast way to relax!

Disease is caused from stress, which is high and constant. The process of yoga breathing allows you a great resource, to be able to cut out that pressure and find a balance.

You can revitalize yourself, and bring new life into your body by following the methods of yoga. All it takes is some practice, and you will find the benefits that yoga has for us.

If you are teaching Yoga sessions on a regular basis, or plan to, social skills are an absolute must. Running a Yoga studio, and teaching classes, has much in common with being a coordinator of social gatherings or an activities director.

Recently, this was the topic of discussion between a colleague and I, who said she was too busy to be a “social butterfly.” She felt that teaching Yoga lessons is enough and her students should be grateful for the experience.

While I can appreciate her honest opinion, and I know she is a competent Yoga teacher, there’s a void, within her studio, of a social atmosphere. She has a receptionist, faculty, and staff members, who could fill inside the public relations gaps at her studio.

When I suggested the idea, she felt it was unprofessional to turn a studio or ashram into a social center. She said, “I want real Yoga students who are completely committed to practice and I don’t want a meeting place for fly-by-night introductions.”

However, with the recent summer slow down and the “new economy,” she called me to ask for a few ideas for social gatherings. We talk for nearly an hour, but I can give you a summary of ideas that can bring new students into your Yoga studio.

In the fall, we have our annual St. Jude Children’s Research Hospital fundraiser. It is a combination of an open house, Yoga marathon, and a fund raiser. What does St. Jude Children’s Research Hospital do? St. Jude’s is the second largest health care research charity in the United States. Their mission is to cure cancer in children and they also research other catastrophic diseases.

Now, you might say, “I would rather have a fund raiser for my own studio than a charity. My studio needs students. How will this help me?” You are right – this will not help you get new students in the short-term. What it will do is raise the awareness level in your community about what you do and what you are about.

You might get some new Yoga students over the long-term, as a result of your charitable efforts. Karma is such a powerful law that only good issues can come from your selfless service; and parents should not have to suffer the loss of a child.

If you are considering a grand opening, open house, partner Yoga night, charitable event, or a combination of these ideas, to get some public exposure, it is actually a win-win event. Your community, your favorite charity, and your studio will all benefit from your efforts.

Copyright 2009 – Paul Jerard / Aura Publications

For those who regularly practice, or teach, Yoga, the idea of letting the mind wander into the world of addictions may seem far away. but all of us know someone who has been engaged in some sort of battle against addictions. Many times, we think of tobacco, alcohol, and drug dependency.

There are many a lot more bad habits, which have become deeply embedded into our society. As state-sanctioned gambling became readily offered, at the local convenience store, it is now possible to see your neighbors devote their entire paychecks on scratch tickets. Gambling can cause bankruptcy quicker than a “bad economy.” As a result, families suffer or fall apart.

In children, over consumption of food, television, excessive video game play, and over use of the Internet, can result in poor social skills, obesity, and a negative self-image. Of course, this can also happen to adults, but it is much more easily noticed in children, because they are monitored at home or in school.

Where do we start to help a society, which accepts addictions as somewhat normal? Institutions, which offer therapy, and counseling, can easily be found in any community. It is up to Yoga teachers to network with them. Yoga instruction offers anyone the opportunity to focus the mind.

When we are not in charge of our thoughts, it is easy to become addicted to something. We no longer see moderation as a reality. The mindset of an addict has lost any sense of moderation.

The vice, or substance abuse, may also stem from a lack of ability to cope with a challenging situation. Life is full of challenges, but the death of a loved one, job loss, financial hardship, or divorce, can potentially cause anyone to have difficulty coping with the situation.

Yoga sessions offer many solutions for those who need coping skills. Beyond the ability of focusing one’s mind, a good habit can easily take the place of a bad 1.

There are a few steps to consider, if we want to eliminate an addiction. The first step, “on the road to recovery,” is recognition that a real problem exists. Then, a plan of action, within the type of a firm resolution, to change, is the second step to be taken. At this point, counseling should also be a consideration.

The importance of outside encouragement should never be under estimated. If you cannot go it alone, counseling is an excellent option. If you are just trying to find a group of health-minded people, a local Yoga class may be all you need.

Copyright 2007 – Paul Jerard / Aura Publications