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by Foras Aje

We live in a sound-byte age where our daily demands leave us with little time for exercise, at least in the mornings when it may perhaps be most efficient.

However, Yoga offers a systematic combination of poses, deep breathing and meditation that you could practice in 5-10 minutes-or less depending on your choice-and will also leave you invigorated and eager to step into the day feeling more energized.

So what is this quick routine I am talking about? It is known as the Sun Salutations.

They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can learn these simple exercises. In actuality, if you are familiar with ìburpiesî (the calisthenics exercise), they do derive their origin from them.

Besides being an exercise routine, they are quite indispensable as they do the following.

-They alleviate disorders of the skin and waist.

-They mildly exercise the legs and arms at the same time increasing the circulation and restoring flexibility to the limbs.

-They are one of the best ways to burn calories and reduce weight and are often recommended for obesity and depression.

-They are an effective way of loosening up, stretching and massaging all joints and internal organs of the body.

-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.

For directions on how to perform them, study, memorize and practice the following:

1. Stand straight with the palms together as in a prayer position.

2. Inhale and stretch the arms above the head.

3. Exhale and bend forward while touching the toes.

4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands.

5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.

6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead.

7. Inhale and bend back as much as possible bending the spine to the maximum.

8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.

9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)

10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.

11. Raise the arms overhead and bend backward inhaling. As in Position 2.

12. Exhale and drop the arms and relax.

You have now completed one round.

Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible before an open air window first thing in the morning.

So when youíve got little time to spare but need to be energized the way perhaps only physical exercise can, why not try the Sun Salutations. Your body will be glad you did and so will your mind.

Foras Aje is an independent health researcher and founder of Bodyhealthsoul.com For more Yoga tips and information on Yoga for beginners, stop by his website today.

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by Michael Russell

Those yoga practitioners with tense hamstrings are the ones most likely to tense up in poses meant to release the hams and they then lose the benefit of the pose. Uttanasana (Standing Forward Bend) is a pose where to experience a relaxing stretch in your back, neck and legs, you must release the hamstrings.

Uttanasana is often used as a relaxing break after standing poses or as a rest during an intense vinyasa sequence. When performing the Standing Forward Bend, it is best to stretch the hamstrings on the back of your thighs and contract the quadriceps on the front of your thighs. In Uttanasana, positioning is important to allow the hamstrings to lengthen and relax into the stretch as opposed to holding on tightly and contracting.

To appreciate how your hamstrings work in Uttanasana, it is important to understand the three distinct forms of muscle contraction. In an isometric contraction, the muscle does not change length; a concentric contraction makes the muscle shorter; and an eccentric contraction lengthens the muscle.

If you start in Uttanasana with your knees straight and your pelvis tilted forward so that your head and spine are moving towards the floor, as you come up out of the pose, the hamstrings contract and pull down the sitting bones. The pelvis will then move upright and the upper body aligns with the legs. The hamstrings have performed a concentric, or shortening, contraction.

However, when standing and tilting the pelvis forward the hamstrings perform a lengthening, or eccentric contraction. If you stop halfway, the hamstrings will perform an isometric contraction. They are still working hard, but are neither shortening nor lengthening. Here is the problem for students with tight hamstrings: they cannot reach their fingers to the floor so when they bend over they end up sort of "stuck" halfway - and in an isometric contraction.

It is not recommended that Uttanasana be practiced with the fingers dangling towards the ground. This puts undue pressure on the muscles as well as the lower back. The hamstrings will not benefit and become more flexible, but remain rigid.

A simple solution is to put a yoga block or a folded blanket under your hands to support the weight of your body through your arms. The hamstrings will then no longer be required to support the torso and can lengthen and relax.

For proper alignment in this pose, ensure that the hips are over your ankles, not behind them. The knees should be straight. To offset the tendency to bend the knees, the quadriceps should be contracted. Since they are "antagonistic" muscle groups, the hamstrings will automatically relax when you flex your quads. This will allow for a fuller stretch of the hamstrings.

The Standing Forward Bend is also excellent work for the erector spinae, the group of small muscles that run up and down the spine. Just as with the hamstrings, the erector spinae will only benefit from this pose if the weight of the upper body is supported by placing the hands on the floor or a prop.

Remember to keep the quads working. With time and practice, the hamstrings will lengthen and release, allowing further release in the lower back and pelvic region.

Michael Russell Your Independent guide to Yoga

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by Michael Russell

Most hatha yoga classes have students performing Downward-Facing Dog throughout the class. This invigorating pose is one of the foundational poses that are an integral part of many vinyasa sequences. Downward Dog livens up the body from the hips to the spine right through to the fingers and toes, making you feel more alive and vibrant.

Although the pose appears quite simple, it is actually very complex. Its benefits are also numerous. It demands a balanced effort from the arms, legs and torso and stretches and strengthens the whole body.

Downward Dog is used as a home base in many flow classes to neutralize the spine and bring it back to its natural alignment. Since it involves inversion it’s useful for beginners to experience the sensation of being upside down.

The following two versions will help you to rediscover, refine and “refeel” Downward Dog, even if you have done it countless times. This pose can uncover tightness in areas you never even knew existed. Your elbows may be weak, your lower back may round, but with time and practice the pose will provide wonderful sensations through your body, making you feel long and lithe.

The first version of the pose removes the hamstrings from the equation by bending the knees. This allows you to fully extend through your torso, giving your spine, shoulders and arms a long, full stretch.

Start by lying face down on your mat with your hands by your shoulders on the floor. Come up on your hands and knees, keeping your hand and feet in place. Your knees should be hip width and your hands should be shoulder width apart.

Your awareness should be brought to your hands and feet as they are the foundation of the pose. Spread your fingers wide and press them firmly into the mat dispersing your weight evenly across your hands. Tuck your toes under so your heels come off the floor. Lift your knees off the mat while moving your pelvis up and back and keep your knees bent. Picture yourself pushing the mat down and away from your pelvis.

Start refining the pose during the next few breaths. Check your hands to see if your index fingers and thumbs are off the mat. If they are you are bearing too much weight on the outer hands. Offset this by spreading your fingers and pushing down through your arms, trying to make a perfect palm print on your mat.

Straighten your elbows and rotate your arms away from your ears until the back of your elbows face your thumbs. Notice the sensations in your arms and shoulders and the broadening of your back.

Then shift your chest toward your legs, feeling your chest open and the armpit area lengthen. Continue to extend your arms and lift your pelvis further up and back, lengthening and unraveling your spine.

Finally release the tension in your neck, letting your head hang naturally between your arms. Stay here for 3-5 breaths and then exhale and bring your knees to the floor, resting in Child’s Pose.

Perform the first version of this pose again but lift your heels up off the floor as far as you can. Engage your quadriceps muscles of your thighs, straighten your knees and raise your pelvis to the sky. Your body should resemble a capital “A” and your pelvis should shift forward.

Roll your sitting bones up towards the sky. This should lift your heels further off the floor as the pelvis rotates. Firm your thighs and lift them up towards your hips. Draw your thighbones up into your pelvis and roll your sitting bones even higher. This will form a taller, more angled “A” shape. Use the force of your thighs to lift your legs and keep them straight and do not jam your knees back. Feel how your pelvic lift is supported by the strength of your legs.

Once again press the tops of your thighs back behind you. Do not press the knees. The pelvis should move away from your hands which will take some pressure off your arms. Stay in this position for 3-5 breaths.

The challenge of performing a classic Downward Dog is to keep your lower back from rounding when you fully extend your torso and the backs of the legs. Further practice with the two versions above will serve you well, especially if you find your lower back bulges towards the ceiling or your shoulders hunch forward. Move through versions one and two to come into the full pose.

Michael Russell Your Independent guide to Yoga

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