Yoga for Women: A Non-Violent Approach to Exercise

Many women pile up an array of small violences against themselves from the moment they wake up - caffeine, cigarettes, abrasive exercises or no exercise at all. Lots of faddish fitness programs today have this violent approach - do 50 leg raises or pound your body jogging on the pavement or jump around to a rhythm not of your own making. Is it any wonder we don't like to exercise?

For a happier, healthier life, your approach to fitness and well-being and to life in general should be nonviolent one - working smoothly with concentration and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and you won't be ruthless with other people.

(Photo credit: Wikipedia)

Yoga is a great way to start off your day on a peaceful note.
First things first, when you roll out of your bed, sit onto a mat on the floor and hug your knees to your chest. Then raise your legs in the air and stay bottoms up until your head clears. Next stand up and drop your forehead to your shins until you feel ready to tackle the toothbrush and get on with your day.

Your morning yoga routine should center on postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and join together. The exercises can range from deep breathing to pretzel-like stretches.

Yoga can be strenuous, but it should not be painful. It can be gentle and easy, or challenging. It helps you relax, but it can also give every inch of your body a terrific workout.

Yoga helps you maintain flexibility, build strength and muscle definition. Ideally, you could try spending 60 to 90 minutes on your yoga routine, before breakfast, five to six days a week, but as little as 10 minutes a day can really help start your day off on the right foot.

Don't space out during workouts. Use that time to tune in to your body and have a private conversation with yourself: 'How do I feel physically, mentally?' 'How is my balance and coordination today?' 'Is there something I should pay special attention to?'

Practice yoga in the early morning or early evening at least one hour after a light meal or three to four hours after a main meal. If you are hungry before practice, try tea, milk or fruit juice.

Following these basic yoga tips on a regular basis can help women obtain a more healthy and balanced life

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.



Liked This Workout? Try These!
     

Guide to Different Yoga Styles - Part 1

If you’re considering taking up yoga you may feel overwhelmed. There are many styles of yoga. Understanding them all and knowing which one is right for you can be complicated. You are welcome of course to try several different styles of yoga and see which you like best, but this guide can also help you make a choice.

Image via WikipediaHatha Yoga
Most yoga styles are Hatha based. In fact there are more than 90 different types of Hatha yoga. Hatha yoga is based on poses or asanas, cleansing techniques and breathing. If you’re looking at a yoga class or practice chances are it is a form of Hatha yoga. Ha and tha mean sun and moon. It’s a forceful type of yoga that can be physically demanding. However, when most people talk about yoga they’re referring to Hatha yoga. It’s the most popular type of yoga.

Ashtanga Yoga
Ashtanga is a type of Hatha yoga. It is physically demanding. You’ll move quickly through series of postures. This type of yoga is designed to build strength, flexibility, and endurance. If you’re a beginner, only take an Ashtanga yoga class if they offer beginner instruction classes. Consider starting with a basic Hatha yoga class to learn the postures and breathing first.

Kundalini Yoga
Kundalini yoga is more focused on the breath and release of energy than other forms of yoga. In a Kundalini class you’ll likely see the same classic poses you’d find in a Hatha yoga class. However, you’ll spend more time focusing on breathing and coordinating your breathing to your movements. You’ll also likely spend a bit more time on meditation than in a standard Hatha yoga class.

Cover via AmazonPower Yoga or Power Vinyasa
Power yoga is often also Hot Yoga meaning it takes place in a heated room. Most rooms are gnerally around a 100 degrees. The goal is to eliminate toxins from your body through sweat. Power yoga is more active and physically demanding than other yoga styles. Generally the goal is to improve strength and flexibility however you’ll move through the poses quite quickly.

Take a beginners course if you’re not familiar with standard yoga poses. In a power yoga class you certainly won’t have time to figure out what the instructor is doing before they move onto the next pose. It is important to be somewhat knowledgeable so you get the most out of the class.

Also, if the course is taught in a hot room make sure it’s safe for you. If you have high blood pressure or other conditions spending ninety minutes in a 100 degree room while exercising may not be good for your health.

Be sure to check back on Thursday for Part II, where we will cover several more yoga styles!  Or if you are ready to get started with some fun yoga workouts, check these out below.

Fun Yoga For Beginners (and Beyond):