5 Surprising Health Benefits of Yoga

A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health, says Mitchel Bleier, a yoga teacher of 18 years and owner of Yogapata in Connecticut. “As you breathe better, move better and circulate better, all the other organs function better.”

Strike a Pose: Sun Salutation (Surya Namaskar)
This sequence of eight poses performed in a row can be found in almost any yoga class. It creates great circulation and tone, plus sweat, says Bleier. 

2. Ease Migraines

Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

Strike a Pose: Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your knees bent and your feet hip-distance apart on the floor. With your hands resting on the floor, begin to press down into your legs and draw your hips toward the sky. The key, Bleier says, is to keep your shoulders in line with the base of your neck, moving the back of the shoulders together so the shoulder blades are close. Lift your chest towards your chin and your chin away from your chest, so the upper trapezius muscles flow away from the head.

3. Boost Sexual Performance

Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men and women. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

Strike a Pose: Bound Angle Pose (Baddha Konasana)
Sit with your feet together and your knees bent and reaching toward the floor. Slowly fold over your feet while trying to bring your knees closer to the ground while moving the groin back and engaging the pelvic floor muscles. “It’s a great hip opener, plus the pelvic floor engagement tones the muscles for orgasm,” says Bleier.

4. Sleep Better

Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

Strike a Pose: Corpse Pose (Savasana) with Diaphragmatic Breathing
Savasana is the final pose in a yoga class and is meant to restore the body. Lay on your back with your legs slightly apart and your arms extended at your side and your hands on your belly. Inhale and exhale through your nose, follow the breath and feel the belly rise and fall under your hands. The breath, muscles, and mind should be completely relaxed.

5. Fight Food Cravings

Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Strike a Pose: Meditation
Sit or lay in any comfortable position and bring attention to the natural breath moving in and out through your nose. Next, bring attention to the triangular area around the tip of your nose and upper lip, paying attention to your breath hitting this space as you exhale, the temperature of your breath, and which nostril you’re breathing through. Try this for two minutes, working up to five or more. “The key is to try and be still and focus just on the breath,” Bleier says. “No moving, no reacting, just stay present.”

6 Reasons Why Yoga Is Better Than The Gym

Everything has its pros and cons in life. So, while I am not anti gym, I do think that yoga offers more than what a gym can on every level, not only physically, but mentally and spiritually as well.

People always ask, “what else I do” to “work out” other than yoga. The answer? Nothing! Yoga is everything my body needs to function at it’s absolute best. Here’s why.

1. Yoga Is Great Cardio

All you have to do is try a few sun salutations at a good, steady pace, matching your breath to your movement. You could also really “get moving” by trying Vinyasa, Ashtanga, or Power yoga.

2. Yoga Is Non Competitive

There is already enough competition at school, work and life in general.  While some people may thrive at trying to be the fastest in spin class or trying to run longer than the other person on the treadmill next to them, in yoga it doesn’t matter what anyone else is doing. There is no comparing or competing because there is only you.

3. Yoga Is Free

Yoga doesn’t have an upfront cost like a gym membership does.  All you need to practice is you. You can wear any clothes that allow you to move and you don’t need a yoga mat; a towel or blanket work just fine. If you want some inspiration, there are plenty of great, inexpensive yoga DVDs or free online yoga videos.

4. Yoga Is Kinder To The Body

This does not mean yoga is not intense. Yoga builds heat and works your muscles, but you’re doing only what your body allows you to do. Yoga also helps you stretch as you move through the postures and a good yoga practice builds on itself to prepare the body for the next position.

5. Yoga Reduces Stress

Many yoga classes include Savasana at the end of practice. This gives you a chance to clear your mind of daily stress. With practice, stressful situations can be dealt with more ease and overall stress levels decrease. The competitive nature of a gym along with the loud music and bright lights is more likely to increase your stress.

6. Yoga Helps You Stay Injury Free

In yoga, you learn to unite your body and mind. This allows you to move with ease and pay attention to how your body is feeling at all times, so you move in a way that feels good for you and not one that puts you in places your body doesn’t want to be. The result? An injury free, strong, healthy, whole you. Yoga slowly stretches muscles and opens the energy channels of the body. The increased flexibility keeps muscles and joints lubricated and healthy. Weights and treadmill can cause strain which leads to soreness and injuries.

How to Help Your Teen Deal with Stress

Teenagers must deal with many stresses. The family can help by encouraging communication, positive attitude, healthy lifestyle, and practicing stress relieving activities.
Being a teenager has never been easy for anyone, with school, family, and peer pressure, not to mention having all of those raging hormones. But nowadays, it seems like living the part of the youth is a lot harder than it was before. School gets harder with each passing generation, and with the instability of jobs nowadays even the kids are feeling the stress. Parenting children nowadays is also harder, since it is important to help your child deal with the stress of the modern world.
When you see that your child is experiencing a stressful situation, try to talk to them and tell them about your situations too. You can help each other deal with the stress and you can help your child fix their problem. Talking it out helps relieve stress.
It is important to face stress with a positive attitude, so that they can cope with stress better. Being optimistic keeps one hopeful and happy, rather than being depressed and cynical. It will give them the determination to do better, even if their situation is bleak. You should help your teenager develop a positive attitude, so that they can cope with their stress. You can help your teenager create a better study plan for school, for example, to help them see the brighter side of things.
The condition of one's body also affects the condition of one's mind. Having a healthy body will help you and your teenager cope with stress. Eating junk food and not sleeping enough increases your teen's chances of getting depressed and feeling the pressure of stress. It might be a good idea to see a doctor to check if your teenager is suffering from a lack of nutrition or some illness that they may not have noticed. Having a healthy body and a good diet will help you and your teen have the energy to face problems and get rid of stress. You should also be frank with your doctor if you suspect your teen may be suffering from depression, so that treatment need not be delayed.
Make your family a support system for each other. Help your teen with their problems, and encourage your child to do well and deal with their problems. You can also talk to your teen about what's troubling you and feel better, and they will feel like they have a role to play in helping you too. Do your best to lessen the weight of pressure on your teen by being understanding and telling them that you love them no matter what. This will let them feel accepted by their family, and lessen their stress.
Do stress relieving activities as a family. You can do anything that the whole family enjoys and has fun doing. For example, you can play a sport that everyone loves to forget for a while about the problems in life. Or you can learn yoga and meditation, to learn how to keep calm and relax. Helping your child deal with stress can also help you face your own problems. In the end, you will become a stronger family and stronger individuals.