“We use gentle yoga during the first half of the program and gradually bring in more challenging poses, but never anything the participants can’t easily breathe through,” says Lindberg, a registered nurse who also uses yoga for pulmonary patients. She suggests one hour of yoga a day to achieve best curative and preventive results.

“Sixty minutes of gentle yoga and the body feels as if it’s just had three or four hours of rest,” she says. Research suggests yoga elevates serotonin levels, leading to a greater sense of serenity and well being, which is critical to controlling dangerous stress levels.

“Heart disease is progressive,” says Lindberg. “Despite all the treatments we have, all the modern technology, why is heart disease still the number one killer of Americans? Because they’re not making the lifestyle changes they need to once they’ve had the procedures. One of the changes is controlling the stress in their lives…once they’re in the program they learn to identify stress and how to handle it.”

Even when adapted to accommodate the special needs of heart patients, yoga appears to directly affect internal organs and their efficient operation. Specific poses effectively reroute blood to the heart, while traditional yogic breathing exercises have a calming effect on the agitated heart muscle.

Take A Deep Breath:

“I stress the importance of learning different breathing techniques — the three-part breath and alternate nostril breathing — so important for the mind, body, breath connection,” says Lindberg.

Alternate nostril breathing is an excellent daily exercise for lowering blood pressure, relieving insomnia and alleviating anxiety:

• Choose a quiet spot, sit erect and breathe deeply through your nose.
• Using your right thumb, press on your right nostril; exhale through your left nostril. Then inhale slowly, breathing deep into your stomach and chest.
• Don’t strain. Breathe gently and smoothly. Repeat using the other nostril.
• Try to make exhalation twice as long as inhalation i.e., breathe in for five, breathe out for ten
• Finish by deep breathing through both nostrils.
• Do two rounds, once or twice a day. Increase gradually over period of weeks.

“The cardiac patients who take advantage of the yoga class offered through regular rehab feel it’s been a lifesaver,” Lindberg reports.

When trying to stay healthy and transform your body you must first have the mental stability and motivation to persist. Finding balance between mind and body will benefit you outside the gym as well.

Looking for a perfect solution to stay balanced and motivated is not as hard as you may think. The perfect solution may be Yoga. Yoga is great because it’s not difficult to learn and no matter what age you are anyone can pick it up very easily. Yoga requires no special equipment and is not taxing on your body. It’s easy on the joints and integrates various stretching movements that will strengthen your mind, body, while raising your cardiovascular level.

According to ivillage.com it is estimated that today approximately 15 million Americans participate in Yoga and that this number was roughly only about seven million five years ago.

With a look at these staggering numbers it’s not hard to become curious as to why this form of exercise is catching on so rapidly.

Yoga has often been thought of as a form of mental and physical exercise only performed by women, however more and more men (even the most advanced of weight lifters) are attempting to understand the health benefits Yoga can have on the mind and body.

According to a poll conducted by yogajournal.com here is why many men say they’re more reluctant to do yoga than women?

1. Not good enough of a workout. 31%
2. Not interested in the non competitive aspects. 25%
3. Fear embarrassment. 34%
4. Unaware of its health and healing benefits. 10%

1,477 votes cast.”

Judging by that poll it would seem that the biggest fear men have when considering Yoga is embarrassment. It may be due to the belief that Yoga is more of a feminine form of exercise, however a closer and more in-depth look into this ancient exercise and it’s not hard to see that Yoga is far from being anywhere near “feminine”.

Yoga has been around for more than 3,000 years originating in India and is considered to be an ancient discipline that brings the mind, spirit and body together as one. Not only is Yoga considered to be exercise but it’s also a form of meditation that supports claims of overall enhancement in concentration that relaxes the inner spirit. Many people consider Yoga to be the greatest reliever of stress available.

Participating in Yoga is something that can be done in a class with other participants or by yourself. You will find that with the huge popularity of this ancient exercise many fitness centers will offer weekly classes that you can sign up for. Yoga possess several different variations in style of movement ranging from slow and gentle to very faced paced and aggressive.

When participating in Yoga you will practice deep breathing and various positions that will help to clear your mind while exercising the body. When full concentration is put forth towards the breathing and movements the mind seems to let all stresses slip away, and helps to cleanse the body of toxins because of the deep eccentric breathing exercises.

Regardless of your goal, Yoga is perfect to help anyone lose weight, increase muscularity, improve strength, flexibility, and eliminate stress.

If Yoga is something you are seriously considering it may be wise to first consult a personal trainer or Yoga instructor for advice on availability of classes, and a breakdown of what level of Yoga will best suit your needs and fitness level. Enjoying the benefits that Yoga can have on the body and spirit is something we should all be interested in.

There’s a difference between leisurely milling around and being quiet. To be alone by yourself is healthy. Ever notice how clear your thoughts become if on a nice walk in a suburban area, such as a trail or the woods? You can actually hear yourself think. Your surroundings contribute to your mood and in turn coax your thoughts.

When you sleep your mind subconsciously filters your thoughts and feelings from your day into dreams. However, making the time to relax and filter your thoughts during the day can aid in achieving a healthy balance in mind and body. In order to accomplish this we must first CHOOSE to be alone. Sometimes this in itself can be a difficult decision.

In today’s lifestyle we’re accustomed to always being around people and possessing a full agenda. Some people must have every detail of the day meticulously organized and strategically planed out before they even leave their home. In some cases, we may feel counter-productive if alone. However, your not wasting time if you view it as a priority and part of your daily routine. If you include it into your schedule than it can be viewed as a productive activity.

You deserve quiet time. No one should ever feel undeserving of this. If you do, ask yourself why? Is it because you feel guilty? You should never feel guilty when it comes to taking care of yourself mentally. There’s no excuse. Slow down, and just relax.

Often people are so wound up and not thinking straight.that their hindering themselves from achieving a positive balance in their wellbeing. Taking 10 minutes alone somewhere – with no chance of interruptions – can help you visualize and resolve complications in your life more clearly.

Think about it, how much time do you spend in quiet each day? (the bathroom doesn’t count) For the average person, it’s measured in seconds.

HOW TO USE QUIET TIME

When you finally decide to take the time to relax and enjoy quiet there is an array of different ideas to consider.

• Do stretching exercises.
• Clear your mind.
• Review your goals and your progress towards them.
• Visualize reaching your biggest goal.
• Think about your day – reflect on the happenings and the lessons that can be learned.
• Mentally preview tomorrow – planning and visualizing great success.
• Review material from a book or training session.
• Meditate.
• Pray.
• Practice deep breathing.
• Think of creative solutions to a challenge or problem you are facing.
• Count your blessings.
• Recall pleasant memories.

Stealing a little quiet time every day to gather yourself will help you visualize and calculate different scenarios in your daily life more clearly.

Phoenix Fitness Online Magazine