Excited! Energized! Stretched! Focused! Centered!
These are all the words that describe my current feelings following my 6:00 AM yoga class. I have just spent 1 hour in 105 degree heat performing many difficult poses. Yoga is not only great for physical exercise but works great for the emotional and chemical aspect of your life. Research is continuously being published substantiating the health benefits of yoga. Below are a variety of the health benefits from yoga.
STAY TUNED: In August 2009, Cohen Family Wellness will be bringing in the elite Yoga instructors throughout Atlanta to teach beginner classes at the office.
Physiological Benefits
* Decrease pulse
* Decrease blood pressure
* Decrease cholesterol
* Improved digestion
* Improve immune system
* Decrease pain
* Improved balance
* Increase endurance
Psychological Benefits
* Memory improves
* Mood improves
* Concentration improves
* Attention improves
* Hostility decreases
Biochemical Benefits
* Glucose (sugar) decreases
* LDL cholesterol decreases
* HDL cholesterol increases
* ATPase (energy enzyme) increases
* Vitamin C increases
* Hemoglobin increases
What poses can you do today to reap the benefits of yoga?
POSE 1
NEUTRAL SPINE
1. Start on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips.
2. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and backwards through the tail bone.
3. Keep the neck the natural extension of the spine
COW POSE
On an inhale:
1. Curl the toes under.
2. Drop the belly.
3. Take the gaze up toward the ceiling.
4. Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
1. Curl the toes under.
2. Drop the belly.
3. Take the gaze up toward the ceiling.
4. Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
CAT POSE
On the next exhale:
1. Get yourself on all fours.
1. Release the tops of the feet to the floor.
2. Round the spine.
3. Drop the head.
4. Take the gaze to the navel.
1. Release the tops of the feet to the floor.
2. Round the spine.
3. Drop the head.
4. Take the gaze to the navel.
5. Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath.
6. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
6. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
POSE 2
1. Drop the knees to the floor.
2. Spread the knees as wide as the mat, keeping the big toes touching.
3. Bring the belly to rest between the thighs and the forehead to the floor.
4. There are two possible arm variations:
Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards. Do whichever feel more comfortable to you.
Beginners: Rest in Child’s Pose at any time if you get tired or out of breath. Rejoin the class when you are ready.
2. Spread the knees as wide as the mat, keeping the big toes touching.
3. Bring the belly to rest between the thighs and the forehead to the floor.
4. There are two possible arm variations:
Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards. Do whichever feel more comfortable to you.
Beginners: Rest in Child’s Pose at any time if you get tired or out of breath. Rejoin the class when you are ready.
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