yoga12333

There are a lot of us baby-boomers. I think we all recognize that the ease with which we used to discard a few extra kilos, no longer quite works as quickly as it used to in our twenties and thirties.

Many of us also have lifestyles that place greater demands on our time and energy. Some of us are no longer willing to spend the hours at the gym or on the road jogging, like we used to. So here are some ideas for getting movement squeezed into a fast paced schedule. Many of these you may have seen before, however how many have you actually incorporated into your life? Its always good to be reminded.

Have music I your kitchen or wear your iPod then dance as you cook or do the dishes. Same with any housework activity such as hanging up the washing go ahead, wiggle those hips! Measure a walking distance in your back garden. Take 4-minute breaks from computer work or any other sedentary activity e.g. my distance measured is 30 metres. Five times each day I drink a 200ml glass of water and directly follow that with 7x30metre walks. This way I get to walk 7 km per week and drink one litre of water daily.

Get a hands-free phone and headset. When having that hour-long conversation with a close friend or family member, walk around the back garden as you chat. Make it a habit for all lengthy calls.

Always take the stairs and always park the car as far from work, as is feasible. Get off the bus or tram a few stops earlier and walk the rest. Tighten your stomach muscles, or raise and lower yourself on your toes to exercise calf muscles, while waiting in a queue.

We used to walk to school by ourselves, several kilometers sometimes. Many parents now drive their children because they say its a safety issue. Could you not walk your children or ride bikes to school together? It has the combined benefit of family fitness and time to speak with each other at length.

Quit making use of the moving sidewalk (travelator) at airports if your work involves a lot of air travel. Use the stairs in large buildings instead of the lifts and elevators, even if only for a few of the floors of that building.

Learn a couple of simple, yet highly effective, yoga, Pilates or stretching moves and before leaving your bedroom each morning, use a few of those moves as a 5-10 min. wake up routine. March on the spot while watching television (and you said you dont have time!), or get up during the advert breaks and do a few stretches or laps of the room. Make it a habit whenever an ad begins. Instead of watching your children play in the playground, sitting on a park bench, get up and push their swing or meet them at the bottom of the slide. Kick or throw balls with them. Walk around the track while youre watching your children play soccer or athletic training.

Trade baby-sitting time with your sister or best friend. Get them to mind the children while youre at the gym and vice versa. Is the same opportunity available at work? What could you trade with a colleague to give each other 30 mins. time-out to go for a good walk each day, or few times a week?

Im sure that while reading some of these ideas it may have triggered a few of your own. Any of these activities are better than just giving in and saying that obesity is your lot in life. All the above is a lazy persons guide to exercise. Anyone can create a healthy body habit by habit. You do not have to be Tarzan and Jane with the six-pack, at the local gym. Movement is movement. Stagnation is stagnation. Choose!

2007 Thea Westra is an international life coach who resides in Perth, Western Australia. She is editor and publisher of a free, monthly newsletter at http://www.forwardsteps.com.au Thea also recommends http://www.lightisreal.com and http://freemoneyebook.com

Pranayama Yogic Breathing Ujjayi

Ujjayi breathing is one of the main varieties of pranayama and is sometimes referred to as the Victorious breath. It can be used at any time, being particularly powerful during asanas to enhance your stretch and concentration and increase your energy levels. Ujjayi breathing is easy to learn and can benefit the body by increasing the flow of prana (life force); oxygenating and purifying the blood; clearing phlegm; increasing the flexibility and strength of the thoracic area; improving digestion; toning the nervous system; and as the thoracic area strengthens, building self-confidence.

Bear in mind that you will be partly closing the epiglottis. This will allow the air to enter the windpipe more slowly and you will notice a particular feeling and a distinctive sound which accompany this. Making this sound will focus your awareness on your breath and allow you to dwell in the moment.

Start is by sitting in a comfortable position, checking that the spine is vertical. Allow the hands to rest comfortably in the lap. Relax.

Exhale fully through the nose. Inhale, and as you exhale, partially open your mouth and allow a gentle ha sounds to escape. It sounds much like the breathing Darth Vada favours. You will notice the sensation of the air vibrating in the back of your throat. Allow the inhalation to come comfortably into the lungs, but not overfilling them. Once you have understand the principle, close your mouth so that the air is moving in and out through your nostrils, with the sound and vibration continuing on both the inhalation and exhalation. Allow the breath to be long, deep and relaxing.

Avoid trying too hard. By letting go, relaxing the shoulders, softening the mouth and allowing the ujjayi breath to happen with minimum effort, you will succeed. With practice you will be able to enjoy the rhythm of the ujjayi breath and your lungs and diaphragm will strengthen as they work with the narrowing of the throat. Your energy levels will increase whilst still retaining a sense of centredness and emotional balance.

Beryl Whiting is an experienced and qualified Yoga Instructor offering Hatha Yoga classes in the South Beds and Milton Keynes area of the UK. Beryl's teaching style encourages her students to enhance the awakening of an awareness of what is happening in their mind and body. She is particularly noted for her soothing voice and relaxation sessions. A Relaxation CD is available from her webblog at http://www.yoga4healthyliving.com. This webblog is full of ideas of practical ways to develop and maintain a sense of emotional and physical well being.