Video: 30-Minute Vinyasa Flow Yoga Workout

This is a beginner/intermediate yoga workout which will introduce you to the aspects of Vinyasa - or flow - yoga. Vinyasa yoga focuses more on flowing movements and breathing, and less on static poses than traditional Hatha yoga.

This workout will get you breathing and moving through a 30-minute series of flowing poses, while stretching and strengthening your entire body. You will not need any equipment except for a folded blanket or yoga mat.

This workout already includes a gentle warm up, so let's just grab a mat and flow!

Total Body Yoga Workout With Tim Senesi
Total Body Yoga Workout Vinyasa Flow I wanted to introduce you to a fellow yoga teacher Tim Senesi.



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What Are the Different Types of Yoga?

When getting started with yoga, it's a good idea to explore the different types, and what they can do for you. There are several different types of yoga and you really need to choose the one that you believe will give you the most benefits for what you are trying to achieve.

However, don't worry too much about picking the "right" type, as all forms of yoga will add benefit no matter which one you choose because the various types of yoga will always focus on creating calm and balance in the mind and body, while helping to increase strength, flexibility and overall fitness at the same time.

A yoga class. (Photo credit: Wikipedia)

What many people regard as the most extreme form of yoga is Bikram yoga (sometimes known as "hot yoga) where the routines are performed in heated rooms where the temperature is set at 95 degrees or more. However, for some people this can add stress to their exercises and for that reason there are some people who believe that performing under those conditions is detrimental to your health.

People who use the Bikram yoga on a regular basis believe that the increased temperatures help to relax and cleanse your body and in doing so give you more benefits over the standard forms of yoga.

The more common form of yoga that you will find in most fitness centers throughout the country is Hatha Yoga. This is probably the best form of yoga for you to choose if you haven't done any form of this exercise in the past as it will teach you all the basic types of poses that will also be applicable to various other forms of yoga if you intend to move into those other areas at a later date.

Hatha yoga is excellent for people who haven't done much exercise previously and for elderly people as all the movements are slow and relaxing and will assist in helping you to gain more flexibility without too much concern of injury.

One step up from Hatha Yoga is Vinyasa yoga which is performed at a faster pace and focuses a lot on breathing during the movements. The stretches that are involved in Vinyasa yoga are more advanced than those in Hatha and are possibly not quite as suitable for a beginner.

There are many other variations of yoga apart from these that I just mentioned but they all have the same philosophy of getting the mind and body to work as one to bring about balance in your life. We will explore some of these, as well as tips for getting the most out of your yoga practice, in the next few weeks, so be sure to stay tuned!

6 Healthy Benefits of Yoga For Your Body And Mind

Yoga is an exercise technique that also works remarkably well to achieve mental and emotional harmony and helps the mind work in synchronization with the body. How often do we find that we are unable to perform our daily activities properly and in a satisfying manner because the confusions and conflicts in our mind weigh so heavily upon us?

Image via WikipediStress is the number one culprit affecting all parts of our physical, endocrinal and emotional system. Yoga can help relieve stress and balance all of these systems to work in harmony as they should. And at the physical level, yoga and its cleansing practices have proven to be extremely effective for various disorders.

Listed below are just some of the benefits of yoga.

1: Yoga is known to increase flexibility. Yoga has postures that work all the different joints of the body, including those joints that are not acted upon with regular exercise routines.Putting these joint through their full range of motion on a regular basis increases blood flow, leading to more flexibility and less stiffness and pain.

2: Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body, further adding to flexibility while improving joint health.

3: Yoga also massages all organs of the body. Yoga is one the few (if not the only) exercise forms that can work on your internal organs in a thorough manner, including those that rarely get externally stimulated during our daily lives. This increases blood flow and improves function throughout our bodies.

4: Yoga acts in a wholesome manner on the entire body. This stimulation and massage of the organs and muscles in turn benefits us by keeping our bodies in top working order, thus helping to prevent disease and illness.

5: Yoga offers a complete detoxification of the body. Because it gently stretches the muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny of your body as well as providing needed nourishment. This leads to benefits such as delayed aging ,increased energy, and a more healthy and peaceful life.

Image via Wikipedia6: And let's not forget, yoga is also an excellent way to tone your muscles! During a yoga workout, muscles are stretched, strengthened, and challenged, leading to a stronger, more toned and healthy body, with less pain and less susceptibility to injury.

But these enormous physical benefits are just the physical effects of this powerful practice. Yoga also helps to harmonize the mind with the body, similar to meditation, but with a more tangible physical result as well.

This in turn creates a remarkable calmness and a positive outlook, which also has tremendous benefits on the physical health of the body. Both your body and mind can reap great benefits through the regular practice of yoga.

Guide to Different Yoga Styles - Part 2

Today we are exploring several more types of yoga. If you missed Part 1, you will want to check that out too as it covers some styles that form the basis for the ones we are discussing today. Also check out the videos at the bottom for some examples of these yoga types that you can grab quite affordably if you would like to try them at home.

Image via WikipediaBikram Yoga
Bikram yoga was created by Bikram Choudhury. It is a structures series of 26 asanas or poses and the classes are always in a hot room. This type of yoga isn’t for everyone. Make sure you bring a lot of water and are healthy enough to take this type of class.

Iyengar Yoga
Iyengar yoga may be the second most popular type of yoga, second to power yoga. Most of the poses in Iyengar yoga are active poses. You’ll be on your feet. You’ll also use props like blocks and belts to help you adjust the pose to your fitness level and experience. It’s popular because it is welcoming to most all health levels and fitness levels. And instructors are rigorously taught before they receive certification. You know an Iyengar yoga teacher is on top of things! Precise alignment and attention to detail are part of an Iyengar practice.

Vinyasa / Vinyasa Flow
Vinyasa yoga offers more flow between poses than other forms of yoga however, it is still quite rigorous. You’re only supposed to take one breath per movement. So breathing and control are necessary. Yet most Vinyasa yoga classes are considered less traditional than other forms. You may experience a variety of poses, rather than repetition. You may also listen to music during your class instead of meditative silence.

Before starting any yoga class consider what you want to gain and focus on. Are you looking for a spiritual experience? Do you want it to be part of an intense fitness program? Are you looking for a more well-rounded experience? Most yoga studios offer beginner classes and a first class is free option. Take advantage of these. Don’t be afraid to ask questions. And if you’re considering power yoga or hot yoga make sure your doctor gives you the okay.

To try out some of these yoga styles in your own home, videos are a convenient and affordable choice. Here are some examples of videos on the styles we covered today.


Yoga Videos for Home Workouts:
   

How To Target Your Stomach With Yoga

Yoga is a great part of any wellness routine, as it has the ability to both reduce stress and exercise the body. If you are trying to use yoga to target your midsection, well, that can be done. There are a number of yoga positions (called asanas) which exercise the stomach muscles. Bear in mind that some of these are more advanced than others. Assess your own skill and comfort level before trying certain asanas. If you are not sure you are able to do one asana, start with one that seems easier and work your way up once you have built some strength and flexibility. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Pavan-Muktasan
To perform this stomach-exercising asana, first lie flat on your back. Use a yoga mat or towel to cushion the spine. Bend both knees up to your chest so that your thighs touch the stomach. Hug your knees in place and lock your fingers. Now lift your head up so your nose meets your knees. Take a deep breath and hold it for thirty seconds before releasing and slowly lowering back to start. This exercise can also be done one leg at a time.

Image by leo.prie.to via FlickrBhujangasan
For this stomach exercise, remain on the floor, but roll over on to your stomach. Position your hands under your shoulders. Now, using your back muscles, raise your upper torso off the ground to that your head is upright. Be careful not to push with your hands. You want the muscles in your back to be doing the work. Hold this posture for thirty seconds, then lower yourself back to start. Even though you are using your back muscles to lift your upper body, performing the asana will assist in reducing belly fat and flattening your tummy.

The Bow
This stomach exercise is pretty similar to the previous asana, but more involved. It starts from the same position lying on your stomach, but in this exercise you curl your legs upward in addition to lifting your upper torso. Bend your knees so that the soles of your feet come up toward your head. Grab your ankles and pull with your hands and push with your legs until only your stomach is on the floor. Your body should feel sort of like it is making a circle. Your knees should remain together throughout the exercise. Hold this position for thirty seconds before releasing and returning to starting position.
     
Image by myyogaonline via FlickrPaad-Pashchimottanasan
Now that you have read the name of this asana, try not to be intimidated-- it is less complicated in practice than in pronunciation. It does, however, require a fair amount of flexibility, so you may want to start with something easier and build up to this one. Start by lying on your back with your legs straight and arms overhead. Your body should be straight from head to toe with all limbs extended. Point your palms up to the ceiling and put your hands together. Contract your stomach muscles to sit up, keeping your back straight and hands overhead. Bend forward and grab your toes with your hands, putting your head between your arms so it touches your knees. Hold the position for two minutes before releasing.


* Please note: All suggestions and articles on this blog are the opinions of the author or other contributors, and have not been evaluated for safety in your particular situation. One should consult with one’s personal fitness coach or healthcare practitioner before beginning any exercise program, especially if your fitness level is currently low.

Some good Yoga DVDs: