Thursday, June 15, 2017

men should do yoga

Many view yoga as a woman's practice even though it's physically and mentally beneficial for both sexes. Most mn believe in these myths that yoga isn't a decent workout for men and they would also claim that you have to be flexible enable to practice yoga so you can do some poses. Truth is, that i think that they might just be intimidated by poses that men can't perform that women can. They might also be turned off by the spiritual side to it because of the “om” chanting or being that sometimes the poses are named in sanskrit.
Over 20 million people practice yoga. Only 18% of those people are men. Yoga started about 5000 years ago according to and was originally performed by men. Yoga evolved from its origins to suit the needs of Hollywood celebrities and middle-class women. Due to stereotypes and the evolution of yoga in the 21st century, the practice is viewed as feminine and too touchy-feely for men. These changes lead to the stereotypes that yoga was only for women and companies utilised this to their advantage through advertising and clothing. Today, many yoga studios are trying to defeat this stereotype and show that yoga can benefit everyone through creating men-only classes or more demanding classes that emphasize what men are typically looking for in exercise.

The most common reason for men, or anyone, not practicing yoga is that they are not flexible. Just as one goes to a gym to build strength and endurance, one can go to yoga to improve their flexibility. There have been several pro-athletes in recent years that have begun to practice yoga for various reasons and now speak to how it has helped them improve their game. Keith Mitchell is a former NFL linebacker who now is a certified yoga instructor. With one hit, he was down and suffered a spinal contusion. Yoga was suggested as a therapy to help him regain some function and may have been the reason he was able to get back in the game.

Having role models in pro-athletes that speak of the benefits of establishing a mind-body connection to improve their athletic skill has played a part in increasing the number of people and especially men who have taken up yoga. I think this is a good way to increase participation rates and promotion of a sport without the use of sexualisation. It shows that two things that are so very different can work together to create an athlete and give more meaning to their lives. Men and women have very distinct gender roles in society that dictate how they move, work, eat, and connect with others. Yoga is one example of how these roles are blurring together so that anyone can benefit from participating..

Thursday, April 27, 2017

5 Simple and Easy Poses to Improve Your Flexibility and Strength

Beginners Yoga eventually branches to amature yoga. As you, the yogi grow in flexibility  and in strength it slowly becomes a more difficult process. All of your muscles are sore, or you feel that you've done enough  so you can take a break for the reason being that your body is where you want it to be. No pain no gain though, these seven suggestions mainly challange you to stick to your breath and push yourself to your best ability.
  1. Dolphin Pose
You benefit from this pose because it opens and strengthens the shoulders, the hamstrings are extended so it preps your body to be upside down in the downward dog position. While you're in downward dog just stretch to make sure your head is in between your arms, maybe pedaling your heels and pushing them into the matt to really stretch those hamstrings. From downward dog you kneel and bring your forearms down to where your elbows and palms are flat on the matt. Spread your fingers comfortably and just feel that pressure evenly through your forearms as well as your elbows and wrists. This is where you can sync your breath and take a few big inhales and some long exhales. Doing this before you get into the position is a warm up and it also creates a line of energy that helps you with stability to balance on your forearms. Now curl your toes under and keep your shoulders parallel to your elbows and lift your legs up to downward dog and keep the forearms pressed into the matt. Place your ears in line with your upper arms and keep the shoulders lifted so your neck can relax and lengthen. Inhale as you press your heels into the matt and exhale when you release. Don't let the shoulders position behind the elbows this engages the muscles your shoulders.
2. Standing Forward Fold
The benefit from this stretch is that it stretches the hamstrings and activates your inner legs. You start at a standing position with your feet together and slightly bend your knees as you fold your torso over your legs moving from the hips not your lower back. Place the hands on the mat in front of you. Inhale and as you exhale slowly straighten your legs to your best ability.  Take another breath and when you exhale round your torso and try to line it up with your legs. Don’t round your upper back and roll your shoulders forward. Don’t lock your knees and round your lower back.

3. Downward Dog
Externally rotate the shoulders, spreading the shoulder blades and straightening the arms. Press into the hands to lift up. Tuck the chin under and gaze toward your navel. Engage your quadriceps and press down into the bases of your big toes. Suck your lower belly in and draw the pelvic floor upward. When you're in downward dog be sure to keep the ears lined up with your arms with your head in between. Don't make the mistake of rounding your back, try to lift your hips high so your back and core is engaged.
4. Meditation Pose
Come to a comfortable seated position. Close the eyes and focus on the breath, counting the breaths in and out to steady the mind. Hold this position for at least one minute in silent quiet reflection. Each time the mind wanders gently ask it to come back. Remain equanimous and free from judgment. Start and end this sequence with at least one full minute in silent reflection on the breath to create a calm and steady mind. This benefits you with a strong mindset and peace. Be sure to keep the back straight and keep track of your breath. Maybe try to count your inhalations and make it a goal to exhale longer than your inhale.
5. Boat Pose
Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor.Lengthen your tailbone into the floor and lift your hips toward your navel. Slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If you can't straighten your legs you can keep them bent. As you do this make sure your back doesn't round, continue to lengthen the front of your torso.

Every pose should consist of 30-60 seconds. For maximum results do this everyday and do them in a sequence like a workout.

Wednesday, March 8, 2017


So what exactly is yoga therapy? According to IYAT, "Yoga therapy is the process of empowering individuals to progress toward improved health and well-being through the application of the teachings and practices of Yoga". And IYAT stands for International Association of Yoga Therapists. This organization, founded in 1989, develops standards in yoga therapist education, supports yoga therapy research, certifies yoga therapists and yoga schools which offer yoga therapy training.
Yoga teachers who want to become yoga therapists are required to have a 200-hour teacher training certificate and must have at least a year of personal practice and a year of teaching experience. 
Normally, yoga therapists start with completing a two-year course (800-hour training). The admission requirements and programs differ from school to school. During the training, experienced yoga teachers learn to apply yoga for people with health conditions.
Yoga therapy is becoming more and more popular. In fact, according to the recent "Yoga in America Study", around 6% of yoga practitioners in the USA named "recommendation from traditional doctor/nurse/ physical therapist" the reason they got into yoga.
And that hardly comes as a surprise considering yoga benefits proved by a lot of research. It helps to fight the side effects of cancer treatment, it’s effective in treating depression and insomnia, strength & balance issues in the elderly, chronic low back pains and other conditions.
So prescribing yoga practice instead of medication is becoming more common even among traditional doctors. Whats your opinion on it?

Thursday, March 2, 2017

Green Tea

I never have time for an extracurricular activity so I added yoga to my daily routine first thing in the morning. It takes me a half-hour to forty five minutes to have a cup of coffee and get the energy to wake up. Before you do your yoga routine you should definitely have a cup of fresh brewed green tea. The  potential of green tea is to promote health and prevent disease. The biological effects of the bioactive components of green tea have been researched more and more since 2013. Studies show green tea to be associated with a wide range of biological effects that improve your health.
     No need to add sugar the tea its self does the trick. You see green tea contains caffeine which is a good source of energy to revitalize your body for yoga.  The bioactive polyphenolic compounds in green tea account for a third of the dry weight of the leaves.
The predominant polyphenols are the catechins and include epicatechin, epicatechin-3-gallate, epigallocatechin, and epigallocatechin-3-gallate (EGCG). Most research has focused on EGCG as the predominant active ingredient. Says Nutriotion
Green tea supplements are a good alternative for health benefits.           
Supplements that contain standardized extracts of EGCG are a good option. One recent study actually showed that supplements were better than tea. The study compared the effects of green tea, black tea, and a green tea extract in pill form that all contained the same amount of the flavanol EGCG.
commercial green tea products to vary widely in EGCG content. To get 270 mg of EGCG per day would require drinking at least several cups of green tea and in some cases, more than 10 cups per day.
The green tea extract also led to higher antioxidant activity in the blood.For weight loss, effective doses of EGCG are probably at least 270 mg a day divided into two or three doses. Some studies used higher or lower doses. For certain health conditions, you may need more. For everyday general health, you may need less.
This safe herb is emerging as a must-have daily addition to your diet. It may provide you with fat-loss benefits and antioxidant protection against a variety of illnesses.
So if you're looking for something to do to improve your health and you want this lifestyle I will tell you now it's definitely a commitment that's a little difficult so just take baby steps.

VitaSage Green Tea Extract

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