Thursday, June 17, 2010

How To Do The Yoga Abdominal Exercises

How To Do The Yoga Abdominal Exercises

Okay friends,I am back and still going over the Sivananda Method of Hatha (Physical Yoga)

 

Now, I have to say first hand that the following Abdominal and Breathing Exercises that I’m going to be discussing do not need to be practiced per-se by the average practitioner.

 

However, I’m just the kind of guy who is inquisitive and tends to want to try it all.

 

Try what all Foras? (You may ask)

 

Well, everything presented in the handbooks, websites and manuals I have in my possesion on the Sivananda Method of Yoga.

 

Moreover, I’m sure there are those parties of people who are just that curious so that said, here they are the Yoga Abdominal Exercises.

 

These special exercises are performed solely for the abdominal and visceral organs.

 

Here are some points to note being that they are of yogic origin

 

*They are not geared to give you a 6-pack! (Although, in executing them with our diet that inevitably is what happens)

 

*They do require time and patience to master, as various muscles in your torso have to be brought under control. Your abdominal region has to be quite giving, firm yet yielding.

 

*They are fun and have a marvelous effect on you!

 

Although they are an important part of yoga, as a beginner they might not be as necessary. They are great to aid in detoxifying. As your flexibility increases through mainly the sun salutations, and you begin to automatically lose weight in the

Abdominal regions, they will become easy to perform- at least the first two main ones.

 

It took me a while to learn them but when I did it was a rewarding experience (As with every pose I can and am still learning to perform!)

 

Agni Sara:

 

Or Cleansing Fire is a marvelous exercise to clean the stomach with its own acids.

 

-Here stand with the feet 12-18 inches apart.

 

-Position your hands on your knees as illustrated.

 

-Exhale through the nose deeply, now keeping the breath out, and without inhaling, pump the stomach in and out in quick successions (at a rate of say a pump per second) for as long as you can without inhaling say a maximum of 6-20 times. Pause for say 6 seconds resume another round, working to a maximum of 4 depending on your capability.

 

 

This exercise cleans the stomach, removes constipation and increases the gastric fire.

 

Uddiyana Bandha:

 

This is somewhat similar to Agni Sara. You can equate it to the first abdominal exercise being push-ups and this staying still in the upright position.

 

-It basically strengthens the abdominal muscles.

-Removes sluggishness of the stomach, intestines and liver.

 

Again perform with caution and don’t strain.

 

Technique

 

-First of all (in the same standing position as you were in Agni Sara exhale and empty the lungs.

 

-Now there should be no interference by the diaphragm. Draw up the intestines and navel to the back high into the thoracic cavity. Of course, keep the breath out for this purpose say 6-20 seconds.

 

 

Nauli:

 

First and foremost, this is one of those exercises that look tough but is relatively simple.

 

-Basically from the Uddiyana Bandha position, there is no other way to describe the next step than to say allow the center of the abdomen to be free by pressing hard with the hands on the thighs.

 

Perform this exercise just as you will Uddiyana Bandha; 4 times; 6-20 seconds each repetition.

 

 

Left and Right Nauli:

 

As soon as you have mastered the technique above, now proceed in this motion…

Uddiyana bandha for 2 seconds, Central Nauli for 2 seconds, Now press your left thigh firmly and hold for 2 seconds, go back to central nauli, then press on you right thigh firmly and back to central nauli. This should churn the abdominal muscles in a circular motion. I will assume the benefits of this (and all abdominal exercises mentioned) are pretty obvious to the most casual observer: Detoxifying and simultaneous strengthening and toning!

 

Clothing Thoughts on Yoga Abdominal Exercises

 

 

Before you start the abdominal exercises, breath squarely in a ratio of 5:5:5 seconds twice while being bent ready to execute the exercises.

 

Also ensure to repeat this after you are done with all four groups of the yogic abdominal exercises as you master them. Not in between the different groups.

Foras Aje is an independent researcher and author of Fitness: Inside and out, a book on improving physical and mental health naturally. For more information on natural health,news and breakthroughs visit his site at http://www.bodyhealthsoul.com/

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Inspire M3 Multi-Gym (Black)

Inspire M3 Multi-Gym (Black)

41J6mTvryWL. SL160 Inspire M3 Multi Gym (Black)

  • Hybrid Gym
  • Space Saving Design for limited space and ceiling height
  • Adjustable Press Arm allows both Fixed and Cable Movement Presses
  • 50% Resistance at the Mid and Low Pulleys for Functional Training Exercises
  • Full Color Wall Chart and Workouts on our Website to help in getting the most out of your gym

Rating: 0 5 Inspire M3 Multi Gym (Black) (out of reviews)

buynow big Inspire M3 Multi Gym (Black)

List Price: $ 3,195.00

Price: $ 2,995.00

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How to Do Abdominal Exercises : Side Plank Oblique Abdominal Exercises

Learn how to do side plank oblique abdominal exercises from an expert in this free fitness video on abdominal exercises. Expert: Katie Bowers Bio: Katie Bowers is a nationally certified fitness instructor and personal trainer with over 8 years experience. Being a dancer and a former gymnast, she knows how important stretching is for muscles. Filmmaker: Louis Nathan

This six pack abs workout will help you tone and tighten your stomach with three of the best abdominal sculpting exercises to target your midsection!

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Lee Priest Squatting on a Powertec Multi System at www.samsfitness.com.au

default Lee Priest Squatting on a Powertec Multi System at www.samsfitness.com.au

PLEASE DO NOT TRY THIS AT HOME. You will void the warranty on your Powertec Gym. I filmed Lee Priest doing some heavy squats on his Powertec Multi System just to demonstrate how durable these machines are. A lot of our customers in Australia can’t see the gym before buying so this is our way of saying this is a fair dinkum multi gym – not some cheap piece of crap home gym. Also don’t believe the dribblers that are importing Powertec copies over here – THEY ARE NOT THE SAME GYM! – If anyone could sell Powertec copies it would be me because I know so much about these gyms so I would know how to build one properly. I don’t sell copies because Powertec is a great value product – believe me I have seen some absolute rubbish copies and it is not worth the risk. Powertec is an honest company run by honest people. It has been a pleasure dealing with them and I am now in my fifth year. Also if you are going to lift heavy on the Powertec Multi System do not use foam jig saw style mats. The ass end of Lee’s gym has sunk through the mats. Hence the rocking!
Video Rating: 4 / 5

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How To Pick The Best Abdominal Exercises

How To Pick The Best Abdominal Exercises

Everyone that works out wants the flat, wash-board abs. Next to the arms they are perhaps the most targeted muscle group for toning. Why, perhaps because they look good. Either way, abdominal exercises vary so just which ones are the best?

 

Well, look no further.

If you dream of a flatter tummy but dread the endless sit-ups and or crunches,

Perhaps you are being guided correctly by your intuition. Guess what, California researchers agree with you as both abdominal exercises have been listed close to the bottom in ranking of the exercises for the mid-section.

 

They state that the execution of both tends to rely more on the ‘other’ parts of one’s core versus the abdominal regions themselves.

 

In addition most other abdominal exercise equipments advertised on TV and infomercials were also labeled as in effective or inferior for actually working the abdomen.

 

Well, so which abdominal exercises work?

 

Here we go:

 

1. Bicycle maneuver.

To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.

 

2. The Ab-Wheel (My favorite)

 

-Start with a hand on each grip and kneel down with both knees together on the floor.

 

-Lock your arms and hold the wheel at your knees on the floor.

 

-Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head.

 

-Do not touch the floor; your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back.

 

-Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set AND one hell of a workout!

 

3. Hindu-Push Ups

 

-Get on all fours.

 

-The starting position is with legs spread wide and butt up in the air.

 

-From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc

 

-Straighten your arms and end up with your chest up and your hips almost touching the ground.

 

Now for a superior abdominal exercise and ‘pick-me-upper’, this simple routine definitely does stand out.

 

When done properly and combined with deep breathing (breathing in on the way down and exhaling-looking up) Hindu pushups build amazing lung power as well as incredible upper body strength and endurance. They also improve flexibility in the shoulders and hips as well as the upper and lower back.

 

4. Gorilla Chin-Up/Crunch

This compound exercise works the abdominals, as well as the biceps and Lats. Start by hanging from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart. You should use an underhand S grip to hang from the bar.

 

Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your nose should be at the bar and your knees pulled up to your chest. Slowly reverse the movement and return to the starting position.

 

If you notice, these exercises above work not just ONE part of the body, but a variety of muscle groups at the same time, thus making them super-productive and less time consuming to get a whole body work out.

 

Abs need regular workout. Five minutes a day of abdominal exercises can make a difference if you do it regularly.

 

Now, let’s not forget one more crucial thing, While the best ab exercises can help you reach a goal of a flatter, tighter tummy, Diet is another part.

 

And what is the best choice for diet: The Mucus-Less diet ( A combination of Raw and Properly cooked Fruits, Leaves and Roots intertwined with strategically executed juice fasts), nothing can touch this diet for cleansing out the colon, (which will inevitably help lose weight in the abdominal regions.)

 

So, empower yourself with these tips and see for yourself the effect of these superior abdominal exercises for not only toning the abs, but the whole body.

 

In Friendship,

 

 

 

Foras

Foras Aje is an independent researcher and author of Fitness: Inside and out, a book on improving physical and mental health naturally. For more information on natural health,news and breakthroughs visit his site at http://www.bodyhealthsoul.com/

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Having Cross trainer Shoes

Having Cross trainer Shoes

Ever puzzled what cross trainer shoes actually are? Well, you will find that cross trainer shoes are a combination of a few different sorts of footwear out there. These shoes are developed for folk who take part in different kinds of activities, such as running and an individual sport, like tennis.

You’ll find that cross tutor shoes have different characteristics coming from a number of different shoes out there. They include the cushioning in the heel that comes from shoes made for running. They are made to be stable laterally as well, just like basketball shoes are.

Lately cross coach shoes became quite favored. They have actually replaced the older tennis shoes, and when it comes to athletic shoes, they happen to be the hottest today. In fact, these shoes have many sub categories now exist because they have become so preferred.

There are special cross coach shoes that are developed for girls, while there are others that are especially made for men as well . Usually these shoes, if they are for men or ladies, are made for folks who engage in several activities, but often they’re not for folks who have got a sport that they specialize in.

Cross coach shoes are good if you plan on playing a game of basketball on the weekend, you want to go for a quick run, or you need to go out and play with the youngsters. They are made for folk who are generally active in all types of other ways. So for people who enjoy all types of activities, these are the perfect shoes.

It is pretty straightforward to find the cross coach shoes that you need and want. Simply try on the shoes and make sure that they fit the way that they should. Spend some time walking around in them. Ensure that they are not too tight but also make sure that they’re not slipping on your heel or they may cause blisters.

It is important to go with quality cross trainer shoes as well . You do not need to go with shoes made of cheap materials or you could have issues with them hurting your feet. Comfort is going to be vital when you are selecting these shoes as well, since you want to make sure that you are snug, no matter what activities you are concerned in.

Cross trainer shoes make a good purchase for people that love being active. They allow you to be cushty and to have the assist you want for a variety of another activities. Look round to find the trademark you would like and then look for the best possible prices on the cross tutor shoes you desire.

Before you
buy cross trainer shoes online
Make efforts to visit Nadia Martyn wonderful articles at his.

cross trainer shoes blog

Nadia Martyn is webmsater of http://www.portraitsbypencil.com/ Portraits By Pencil, a service for creating realistic pencil portraits from a photograph, saving time and offering a unique gift for family and friends.

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3 More Abdominal Exercises That Are Essential For Losing Abdominal Fat

3 More Abdominal Exercises That Are Essential For Losing Abdominal Fat

If you caught my last article then you would have read about the two exercises that are essential for your abdominal workout and training programme. In this article, I outline three more abdominal exercises that are important, yet not essential, in order to tone up your abdominals and lose the excess abdominal fat around your stomach.

Exercise Number 1 – Sit up Crunches
Muscles Worked – Predominantly front abdominal muscles
Details – Lie on your back with your hands behind your neck and knees bent with your feet on the floor. Lift your torso so that your elbows gently touch your raised knees, breathe in as you raise, hold that position for a second or two. Revert back to your original position while breathing out. Repeat the process.

Here is an alternative sit-up method. Lie on your back with your hands behind your neck. Lift your legs and knees off the ground and at the same time lift your upper body off the ground. The knees should be permanently off the ground whilst you lift your upper body each repetition.

Exercise Number 2 – Leg Extensions
Muscles Worked – External obliques, quadriceps, hamstrings
Details – Lie on your back on an exercise mat. Link your hands behind your head, cross your ankles and bring your knees up to your chest as close as possible. Extend your legs out straight and keep your knees together. Breathe out as you straighten. Hold that position then return to the starting position, breathing in as you return. Repeat the exercise.

Exercise Number 3 – Side Bends
Muscles Worked – External obliques
Details – Stand upright with feet approximately side width apart. Hold a dumbbell in each hand and relax your arms by your waist. Your hands should be around the level of your quadriceps. Gradually lower your left arm so your hand brushes down your left quadricep until the dumbbell reaches your knee. Hold that position for a moment and then return to the original position. Repeat the process but this time lower the right hand with the dumbbell down your leg and to your knee. Remember to breathe in as you bend to the side and breathe out as you return to the initial position.

These exercises, combined with the exercises from my last article, are all the exercises you need to perform in order to get that flat and firm stomach you crave.

All abdominal muscles are worked at some stage in at least one of the exercises and this ensures a more even complexion around the abdominal area and a quicker and healthier loss of excess abdominal fat.

James Penn is an expert at planning fitness training programs and especially abdominal routines. You can learn exactly what he teaches for free including abdominal workouts and abdominal exercises to help you lose abdominal fat.

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Purchase The Best Cross Trainers Available


by alicereneztay

Purchase The Best Cross Trainers Available

Fitness is probably on everyone’s mind currently after USA got tagged as the fastest nation in the world as their citizens continuously working out to shape up. This could be fitness probably for a cause or fitness for medical needs and for self-esteem, the concept for healthcare has actually come a long way to become a staying activity in life. Therefore there is no doubt that home fitness equipments have also undergone several changes while people have also become educated in wanting the best workout machine for what they pay.

Cross Trainers are today ever more looked upon as being an essential equipment in certain style and form to equip it as their workout machine. Therefore if you need to extract maximum benefits from cross trainers then there are some points you need to remember when purchasing them. As different people have different fitness needs and levels they get some guidance from a professional fitness trainer on purchasing the best cross Elliptical Trainer. When you become an informed buyer with all the necessary information it could become easy for you to know the cross trainers and the buyers polity so that you don’t end up paying high. This means you can even review some of the best available cross trainers at your nearby sports store so that you know the difference in its fitness level and your needs. You can even try out different trailers from different brands and among the best bands is the Reebok Cross Trainer, often chosen for its customized performance.

Compare and buy online the varieties of Cross Trainers, Elliptical Trainer, Reebok Cross Trainer and many other fitness equipments.

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Shoulder Exercises Can Help Relieve Your Rotator Cuff Pain

Shoulder Exercises Can Help Relieve Your Rotator Cuff Pain

Shoulder injury exercises tend to be quite simple exercises that can easily be done at home as they do not require specialist equipment. Because your shoulder is such a complex joint, any inflammation can result in an impingement of the muscle resulting in more damage being done as you continue to use it.

It is important to stop if your shoulder becomes painful when exercising. In order to be effective this may well mean some changes to your day to day routine. If you are anything like I was when I tore my rotator cuff you are thinking of ways to avoid exercise not how to try to start a new routine. Any pain caused by a rotator cuff problem is almost certainly the result of inflammation of the muscles and tendons. While you are resting the muscles treat the inflammation with non-steroidal anti-inflammatory drugs to bring down any internal swelling. First order of the day is proper rest.

This will in turn help to improve your range of movement. This in turn will help to alleviate the pain. Rather than buying a set of small weights you can substitute tins of food for weights. These will be exercises that use little or no weight or resistance focusing on control and flexibility as well as on strengthening the rotator cuff. Rotator cuff problems can start in a number of different ways, whether it is a sports related injury, from an accident or just through getting older.

You can also use ice packs to help with inflammation once the joint has stopped being so painful and range of movement has improved you will need to do some shoulder injury exercises to strengthen the injured muscles and stabilise the joint. If you have managed to damage your rotator cuff then exercise is going to feature somewhere in the recovery process.

They can also vary from tendonitis and shoulder impingement up to a full thickness tear, but what they all have in common is that they all involve the rotator cuff and they are all potentially very painful. The pain is often an indicator that more damage is being done to your rotator cuff so it is essential to avoid painful movements. It is important to listen to the messages that your body is giving you. If your work necessitates painful movement then you need to either change the way that you work or if this is not possible it may be that you need some time off work.

You will tend to start with gentle stretching exercises to help to avoid further injury before moving on to strengthening exercises. This means that the first two priorities for any shoulder injury are to rest the shoulder properly and treat the inflammation in that order.

Robert Woods invites you to visit Rotator Cuff Tendonitis Treatment to learn how to treat your shoulder pain without surgery.

Chest pops are a good shoulder exercise for improving overall back posture. Learn how chest pops help improve posture with tips from a personal trainer in this free exercise video. Expert: Belle Badell Contact: www.fitascanbe.net Bio: Belle Badell is the owner of Fit As Can Be, providing personal training, fitness and dance instruction, as well as wellness coaching. Her services are personalized and tailored to each person’s needs. Filmmaker: Christopher Rokosz
Video Rating: 4 / 5

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What to look for – Cross Trainers

Olympic athlete Jane Flemming talks about elliptical/cross trainers, and raises some serious child safety issues.

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