Pilates is now a very popular exercise routine not just for preventive health maintenance but also as therapy for people with lower back pain. Adults are usually susceptible to such back problems and among the wide variety of available products and services promising relief, Pilates has been one of the most effective. Truly, its fundamental goal of core strengthening has worked to make life better for back pain sufferers. With the same exercise routine, preventing injuries is also made possible for with core strengthening comes a long term effect that does not wane as soon as the person steps out of the gym.

Pilates’ strengthening approach aims to make a person centrally stronger and more resilient to injury or stress. But while it’s a common notion that the exercise works through its mechanical motions that stretch the back, there is another principle which makes the regimen stand out among the other unsuccessful back pain relief routines. What actually happens with Pilates is it decreases stress that the body puts on the lower back while the exercise works to strengthen the core muscles to promote proper breathing, good posture and balance. Hence, pressure is distributed to other parts of the body aside from the lower back and this results in diminished pain around the area.

Of course, we’ve heard about different methods to achieve core strength. There are actually many different exercise regimens and equipment such as Pilates yoga mats and Pilates exercise balls that attempt to offer people freedom as far as strengthening their bodies is concerned. Pilates itself has been well integrated into an abdominal strengthening program which even increases the power of its traditional approach. However, instead of fast and repetitive movements, Pilates relies on slow, sure and concise targeting of the exact muscles that need to be worked out to alleviate back pain. More essentially, core strength consists of the combined strength of the trunk, pelvis and shoulder girdle as a way of promoting good posture in an individual.

Aside from the physical strengthening effects of Pilates, a higher level of body awareness may also result when a person seriously takes on a Pilates program. It is a well-known fact that those who have been doing the exercise for a long time have reported showing improved ability to concentrate on their tasks. This means that long-term Pilates also works on improving one’s psychological well-being and is not confined to physiological benefits.

To get the most out of your Pilates exercise, make sure you have high quality equipment that makes you comfortable while you do the moves. For your mats, a choice among Extra Thick Yoga Pilates Mats, Danskin Yoga Pilates Mats and others are available in the market. It just takes a little research to know which one works for you.

Yoga for osteoporosis treatment and prevention may be the exercise of choice for people with lower back pain.

Weight bearing exercises are always the first form of exercise recommended for osteoporosis treatment and prevention. But if you have chronic lower back pain it may be difficult to participate in many of the recommended exercises.

A new study from India, published in the Journal of Alternative and Complementary Medicine (Volume 14, page 637) indicates that one week of intensive yoga practice may reduce chronic low back pain that is preventing participation in many fitness activities.

In the study, eighty adults who had suffered from lower back pain attended a residential healthcare center for one week. Part of the group participated in eight hours of yoga each day and the other part participated in general physical exercises like hamstring stretches.

The yoga group practiced meditation, breathing and chanting, deep-relaxation and stress-reduction techniques…as well as yoga postures designed to strengthen back and abdominal muscles and relax muscles in the spine. The physical exercise group also did breathing exercises (non-yoga based) but participated in standard stretching and strengthening exercises.

At week’s end, the yoga group had a 49% reduction in disability and a significant increase in spinal flexibility. The physical exercise group also had a reduction in disability and better spinal flexibility but improvements were not as great as those in the yoga group.

The best exercise is always the one that you can do in the moment and that you enjoy and will continue over time. Yoga for osteoporosis treatment should never be dismissed simply because it is not weight bearing. It has provided health benefits to millions of people for centuries.

It may be the perfect addition to your osteoporosis treatment program.

To learn about affordable calcium and vitamin supplements that may be included in your osteoporosis treatment program…visit http://osteoporosis-vitamins.com/best-calcium-for-osteoporosis.html

Darlene Varaleau is a lawyer and business person by profession. After being diagnosed with osteopenia, she developed http://osteoporosis-vitamins.com to explore natural osteoporosis treatment options. The site provides information on affordable calcium and vitamin supplements, strontium, progesterone cream and exercise. She loves getting suggestions for improving the site, so please drop by for a visit.

What is the Point of Yoga Poses?

There are different theories about the point behind Yoga poses and these theories depend a lot on the Yoga approach and reason for doing Yoga that the student brings. Today Yoga is used mainly for fitness and it works very well at that level. However the original purpose of Yoga was as part of a series of things the yogis and monks did to help them achieve self realisation. Quite different to the intention behind it now!

However the point of the yoga poses also varies according to what the teacher or student want from the practice. It is true that fitness is a strong driver these days as we learn more and more about what the body needs to keep well and strong into old age. However for many students it is more the capacity of yoga practice to deliver a calm mind and reduced anxiety that is the attraction. The poses and the breathing patterns that go with each pose can help to bring about a profound change in a person’s emotional wellbeing and that is a very valuable benefit. The toning of the body that will also accompany this is a welcome bonus, but not the point for these students. They attend classes as part of their stress management routine and get a great deal of help.

Other students are attracted to the ancient use of yoga and like the idea of it being a pathway to self realization and use it as part of their spiritual practice – with the other benefits being attractive but not the point of the practice for them. They will tend to emphasise the meditation aspect of Yoga and use the postures as a way to help them focus and master their minds as they concentrate only on the asana as they do it. Often these students will also be interested in holistic treatments and energy work on the body and see it as all part of a way to link with something ‘higher’ or ‘greater’ as they go about their daily lives. These students tend to be seekers and very much enjoy the journey a well constructed yoga session can take them on physically, emotionally and spiritually. The calm that descended as they are involved in the practice gives them a chance to become aware of things that were lying just out of reach of their consciousness.

So if you are thinking of taking up yoga, or are already involved in it, have a think about why you do yoga and ask yourself if it is working for you, or whether you want to expand the practice to include other elements I have listed above. Your yoga teacher is always a good person to talk to about these things and they may adjust the class a little to accommodate your intentions too. Enjoy!

Find out about Restorative Yoga by attending workshops such as the ‘Rising of the Phoenix’ and then use it yourself at home as part of your self help regime. You will find it quite amazing in its effects.

Restorative Yoga Workshops and more information about how to use this form of self healing can be found on Restorative Yoga and Yin Yoga. The Fifty, Fit and Fabulous programme provides a step by step approach to wellbeing through holistic care and is outlined on these sites.

Yes Yoga Works!

Many people have heard of yoga but fewer have tried it. Most people who try it find that it is wonderful and they get a wide range of benefits from it. Others try it and for some reason they have the wrong teacher for them at that time, or it is a style of yoga which doesn’t work for their body and they give up on it. Other don’t try it at all because they feel apprehensive about attending a class on their own or in case yoga is something a bit weird and mythical.

For the people who find Yoga the journey just gets better for the regular practice of yoga brings a load of health benefits. You tend to sleep better, breathe better, have more energy, tone your body and calm down – all from the regular practice of doing some postures. Of course having a good teacher to help you do the postures, or asanas as they are known within yoga circles, is a wonderful gift. Teachers are well trained and they will compile a lovely flow of asanas designed to take your body through a range of motions such as a forward bend, backward bend, spinal twist, an inversion and the ever popular relaxation posture. It is harder to achieve this kind of flow when you are taking yourself through a series of postures. A well run class will leave you feeling relaxed, refreshed and ready for the day – or the evening if it is a later class. Good teachers will vary their routines according to the time of day. Yoga came from the tradition of self realisation where monks wished to make contact with the divine and needed to build strong, flexible and healthy bodies in order to do the amount of prayer and meditation needed to travel within their own psyches and reach somewhere wonderful and spiritual. Because of this it is always very helpful in aiding people calm, centre and develop a higher level of self awareness.

Most people these days use Yoga as a fitness programme and it works well in that format. Doing some of the more active forms of Yoga such as Ashtanga or Bikram or Iyengar will certainly keep you fit and healthy. Other more gentle forms of Yoga are equally valuable and have slightly more impact on the mastery of the mind and calming of the spirit than the active ones do but nevertheless keep a body supple and toned.

For people who had a more negative first experience with yoga or who are worried about attending a class in case it is ’strange’ I urge you to think again. Yoga is a holistic way to work with your body and health and is worth pursuing. Give it another try. Find another class. Speak to people who attend other classes and I am sure you will find a Yoga to suit you. Then you can really enjoy the benefits of an ancient practice but with a modern twist.

Find out about Restorative Yoga by attending workshops such as the ‘Rising of the Phoenix’ and then use it yourself at home as part of your self help regime. You will find it quite amazing in its effects.

Restorative Yoga Workshops and more information about how to use this form of self healing can be found on Restorative Yoga and Yin Yoga. The Fifty, Fit and Fabulous programme provides a step by step approach to wellbeing through holistic care and is outlined on these sites.

Times are changing and Yoga is become very popular in the west. People are becoming more health-conscious, trying to save themselves from misery by engaging in various “green” and “organic” trends and activities. While most of these trends are a passing fad (supplements, pills, powders, juices, etc.) Yoga is a proven science, thousands years old, with an established lineage of experienced schools and teachers. Many people are taking up yoga because it is safe, effective and does not require any significant effort, unlike pilates or more intensive programs. Yoga works on the body as much as it does on the mind, and its subtle effects are felt immediately.

Before actively engaging in the practice of Yoga, consider investing into a good mat – Yoga’s only required accessory that could make a significant difference in your progress. A good mat will provide with additional support, stability and comfort and make practice very enjoyable. On the contrary, a less than adequate mat could turn your class into a nightmare. Read on to find out how to find that perfect mat – Yoga practitioner’s best friend.

The following factors will play the most important roles in determining your needs:

Your skill level
Beginners are advised against investing into own yoga mats. Many people quit after only a few classes and throw their mats away eventually. A good mat could easily cost up to a $100 but will biodegrade rapidly because of its natural materials, a cheaper PVC mat will take many years to decompose. Think about how many people give up yoga and throw their mats away every year. That’s not good mat yoga.

If you are just getting started, use a mat provided by your studio – they are clean, decent and thick enough for everyone. Once you practice for a while and begin to feel the effects, it may be time to consider purchasing your own mat.

Your budget
Mat prices range from $10 to $100 depending on quality of the material. All-natural rubber mats are usually more expensive, but offer superior durability, cushioning, and comfort. Cheaper, PVC and PER (less harmful to the environment than PVC) mats for yoga sometimes feature similar characteristics but cost a lot less. Generally, the more advanced and dedicated you are, the more you should spend on your mat, as the investment will pay off in the future. The price-quality relationship with yoga mats is almost direct.

Once you are confident in determining your skill level and your budget, it is time to pick your mat – Yoga will never be the same (just kidding).

Consider the following features of a good mat Yoga, and pick one that fits you best:

Material
Best mats are made of natural, biodegradable rubber (latex) or advanced polymers that are also earth friendly. I suggest natural rubber, if you don’t mind its smell, if you do – consider jute, earth-friendly polymers, or a mix of both. PVC mats are usually the cheapest, but they do offer pretty good stability, grip and cu (more on these later). If you are buying a PVC mat, it shouldn’t cost you more than $20, unless if you are paying extra for the appearance.

Size
Mats range in length (60-75″) and width (20-24″), and bigger mats are usually more comfortable. Keep in mind that larger mats are heavier and bulkier, and much more difficult to carry to class. Mat yoga is about balance, so the best idea is to have one large mat for home practice, one light and thin mat (or a towel) for travel, and one regular mat (and bag) for carrying to class.

Thickness
Beginner students usually prepare thicker mats (around ¼”). Practicing on a thicker mat is easier at first, but once you get more advanced, too much depth may become a distraction. Thickness is more of a personal preference that a requirement. Most generic PVC studio mats are between 1/8″ and ¼”.

Stickiness
99% of yoga mats fail to grip when excessively wet. Keep this in mind, and don’t complain when you start to slip and slide during your Hot yoga practice, get a special yoga towel and cover your mat with it. Premium mats handle wetness better, but they are not perfect. Test your mat’s grip when dry. Ideally, a good mat should not be excessively sticky, as this will not help during position changes. Natural materials, like rubber and jute tend to have superior grip, though cheaper PVC mats may work just as well.

If you want a quick answer
The rule of thumb is the more you spend on your mat, the better it will be and the longer it will last.

Look for the highest rated mats and you will probably be just as satisfied as hundreds of other users.

Check my website for some good suggestion.

Konstantin Tsiryulnikov, the founder of Mat Yoga is an experience yoga practitioner and a yoga product reviewer.