Yoga and Low Carb Diets
Yoga is an ancient system of movement designed to generate vibrant health and well being. Excellent health and well being are experienced in the results of a yoga practice such as: stress reduction, increased energy and awareness, increased flexibility, focused mind and strong body. In our modern world there are so many types of yoga to choose from that it can be confusing and difficult to start a yoga program. Do you have to practice postures(asanas) in a hot room for an hour and a half in order to enjoy the benefits of this ancient art? And, is it necessary to execute postures under strict guidelines created for East Indian bodies and minds? As a yoga instructor my answer would be no. A successful yoga practice supports the goals of the practitioner without rigidity.
An appropriate yoga program should be adapted around our needs. Those on low-carb diets for weight loss or weight control can benefit tremendously by practicing yoga. A major benefit of yoga is a developed awareness. A consistent yoga practice assists us in recognizing the causes of stress in our lives. Yoga helps us observe the thoughts that cause stress. Once we are able to recognize the stress we are able to calm our carb cravings. When we develop awareness we can make conscious choices around food and feel more in control of our lives. I have taught lunch time yoga classes where students practiced forty-five minutes of yoga instead of reaching for high carb snacks. Students have reported that after class they choose healthier foods and actually eat less. Yoga can be a carb substitute, a healthy alternative.
Breath work is also an important component of yoga. Yoga trains the mind to recognize where and when we hold our breath. The less access we have to the breath the more stress is stored in the body. Yoga teaches us to fill ourselves up with breath instead of high-carb food. Yoga can inform us when we are becoming stressed so we can make the choice to sit and breathe, meditate or do physical yoga postures. With a consistent yoga practice we have less need of carbs that deplete our energy. Focus on the breath dissolves our cravings and reduces stress. We naturally reach for more nourishing foods. If we hold the breath then we become unaware of our cravings and old eating patterns take over. Cultivating awareness while we move in yoga postures is just as important as the movement, especially for those wanting to change eating patterns.
Since low-carb dieters need to be careful not to hit a sugar low during the day yoga is an excellent movement program. Yoga conserves energy while many exercise programs such as aerobics, weight training, bicycling etc. expend energy. Yoga assists the practitioner to tap into reserves of energy in the body. If the low carb dieter feels energy depleted the craving will increase. For anyone with the goal of life style or dietary change it is important that the exercise program be accessible and stress-free. Yoga postures teach us to expand into our own energy without judgment or criticism. A practice of relaxation and meditation (either seated cross-legged or lying on your back) when you have completed your postures is key in a yoga program. The relaxation assists us in integrating the movement and regenerating our energy.
How do we choose a class that is appropriate for us? How do we get started on a yoga practice? Try several styles and notice how you feel after each. An appropriate class is one where at the end of class you feel internally rejuvenated. When you leave class you should feel lightness in your step and a desire to return. Other positive signs are: more access to your breath, a feeling of well being (combination of calm and high energy). Here are eight postures that will get you started. I suggest you do them every three to four days and familiarize yourself with the movements. Again, your yoga postures should express who you are so you won't look like someone else performing the same pose. Simply follow the directions and while you're in the pose try to become as aware of your body and thoughts as you can. Breathe a simple breath based on the rhythm of your inhale and exhale. Take four or five breaths for each movement. Notice where and when you might hold your breath. I would recommend purchasing a yoga mat. You can buy them in most health food and sports stores.
1) Mountain Pose
Stand with feet together or hip distance. Imagine roots growing out of your feet into the earth. Feel your spine lengthening as the crown of your head lifts toward the sky. Inhale and exhale and feel the oppositional movement of feet planted firmly on the ground while the crown reaches upward. Keep your gaze focused at the horizon line. This posture prepares the body for a yoga practice.
2) Forward facing warrior
Stand in mountain pose and lift your arms by your ears, a few breaths and center yourself. Take a step forward on your right foot and bend your knee over your ankle. Focus your gaze at the horizon. Lengthen the torso and drop your shoulders. Repeat on the other side. This pose strengthens the thighs and brings in warrior energy.
3) Forward facing warrior with a forward bend
Repeat the above posture. Slowly straighten the front leg and extend the spine over the front leg. Relax the arms beside the leg. Repeat on the other side. This pose opens the spine and stretches both legs. This movement also soothes the mind.
4) Tree balance
Stand in mountain pose and become centered. Slowly transition your weight onto the left leg. Bring your hands into a prayer position over your chest. And position your left foot on your calf. Balance on your right leg while you breathe and focus your gaze at the horizon. Allow your body to move with the flow of your breath. Balances are never static. This pose develops balance and confidence.
5) Downward facing dog
Come on your hands and knees. Legs hip width apart and arms shoulder distance apart. Tuck your toes and lift your tailbone up toward the ceiling into an upsidedown V position. Fan out your fingers and press them into the floor. Keep moving your tailbone and elongate your spine. Bring your ears between your arms. Return to your hands and knees slowly and rest. This pose cleanses the mind and strengthens the upper body.
Lay on your back and bend your knees, legs hip width apart. Lift your hips and spine toward the ceiling as you move through the front of the knees. Bring your arms underneath your body on the floor and interlace your fingers. Keep your gaze at the chest. This posture increases energy and increases flexibility in the spine.
7) Seated twist
Sit with both legs extended in front of you. Bend your right leg keeping the left in front with the foot flexed. Place your left hand below the right knee and bring the right hand around the back of the body close to the spine. Lift and rise through the crown of your head on the inhale, on the exhale twist the spine to the right, moving around the axis of the spine. Move from the lower to the upper spine, the head is the last to twist around. Slowly release from the base of the spine and come back to center. Repeat on the other side. Twists flush and balance the nervous system.
8) Reclining bound pose
Now it's time for relaxation. Lie on your back and bring your feet together. Allow your knees to splay apart. You can also extend your legs and come into corpse pose if bound pose is too much for your hips. Close your eyes and focus on your breath. Let go of any stress and allow your body to release into the floor. Stay as long as you like.
About the Author
Combining twenty years of yoga and thirty years of professional nursing experience, Carmela Cattuti offers students a unique and effective teaching style. A strong medical background in childbirth allows her to provide women with valuable yogic breathing, stretching, and meditation techniques to aid with the fertility, delivery and postpartum stages of pregnancy.
Having studied extensively at the Iyengar Center and achieving instructor certification at the Kripalu Center for Yoga and Health, Carmela also provides in depth yoga instruction to both men and women for reducing stress and harnessing ones full capabilities of body, mind, and spirit. Workshops and private sessions offer practical tools for creating balance and relaxtion in daily living and are available throughout the Boston area for individuals and corporations. Carmela can be reached at (617) 970-5320.web: http://www.yogame.com
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I absolutely love using yoga DVDs and yoga videos during my practices. As a matter of fact, I use one of them almost every time I do yoga.
Don't Focus on Failure
Internal defeat is a state of mind, where you begin to believe that most new ideas will fail. You might think -"After all, what I tried in last week's Yoga class, failed.
Which Type of Yoga is the Right Choice for You?
You finally made the decision to practice yoga, but which style of yoga is the best one for you? There are many types of yoga, and while they usually have common elements, their focus is often quite different. If you have not been physically active in a long time, then one of the more gentle, slower moving styles may be right for you.
Yoga is a Safe Solution to Weight Control
One more study tells the world, that Yoga can help with weight control and weight loss. The latest study was held by the Fred Hutchinson Cancer Research Center in Seattle, Washington.
Yoga For a Beginner
Yoga for a beginner is an exciting time when you start to discover all of the wonderful benefits that yoga has to offer. When you first begin yoga, there are several things you can do to make your experience positive.
Yoga Clothes for Comfort, Functionality - and Lets Not Leave Out Fun!
Yoga clothes should be comfortable and functional. They should allow you to move freely and not distract you from your practice.
Maybe Bikram is Right?
For some reason, I had the time to sit down and watch a little television, and as luck would have it, Bikram Choudhury was being interviewed on 60 Minutes Wednesday.My wife, Marie and I don't often get home at that time of the night, as we are usually closing up the wellness center, so this was fate and a bit of luck.
A World of Infinite Opportunities
Many people feel that there is a limited amount of abundance, wealth, or chances to succeed in life. Furthermore, there is a solid belief that if one person succeeds, another must fail.
Om Yoga Meditation: Why Yoga?
The following is an excerpt from the book "Om Yoga: Its Theory and Practice." Om is the Supreme Brahman.
The Benefit of Pilates
Pilates can benefit your overall health and sense of well-being in many ways. I have been doing Pilates for three years and I have seen for myself how challenging, yet effective it is.
Using Yoga to Manage ADD
Exercise is a powerful tool for ADD management. Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health.
Yoga for Every BODY
We all want to feel loved, open, free and peaceful. We all desire to let go of the ideals and expectations of the "world" and be simply still.
Secrets of Teaching Yoga
What you are about to read applies to teaching, in general. In fact, we are all teachers, to some degree.
Can a Yoga Prop Help Prop Up Your Practice?
Some people may wonder if using a yoga prop can help them get more out of their practice. My personal opinion is yes.
The Mystery of Enlightenment
Initially, enlightenment is living in the present moment and accepting your situation as it is. That is a pretty heavy task for anyone in any time.
Yoga and True Self
The great sage Patanjali in his work Yogasutra codified all yogic knowledge and practices which prevailed in ancient India in the form of aphorisms. He defined Yoga in a simple way as - controlling of thoughts arising in the mind(I.
Yoga and Weight Training - Never the Twain Shall Meet?
Yoga has become part of Western fitness training techniques. However, there are some who have never tried it, relegating it as a hippie trend from the 60's.
Yoga is Self Improvement
After five thousand years of written documentation, Yoga may well be the oldest self-improvement system that ever existed. We don't know what Yoga knowledge may have been lost before man started to record it.
The Benefit of Yoga
The benefit of yoga practice goes far beyond the actual time you spend in the poses. One of the most common reasons why people begin practicing yoga is to improve their health and well-being.
The History of Pilates
In order to understand the basics of Pilates and why it can work for you, you first need to understand where Pilates came from. Pilates was originally formed in Germany by a man of the same name.
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