Seven yoga poses for a calm mind and body

Everyone has 10 daily minutes to spare. Here's how to use yours wisely.

Today's goal: Find balance

Whether you're a working mom who's gunning to qualify for Boston or a competitive tennis player with a crazed tourney schedule, sometimes it can feel like you're stuck in overdrive. But there's a way to shift gears and give yourself a much-needed pause.

"This yoga sequence boosts circulation and oxygen flow throughout the body to help calm the nervous system and reduce fatigue," said Cameron Alborzian, the author of "The Guru in You: A Personalized Program for Rejuvenating Your Body and Soul."

Performing the tree pose is just one way to calm your body and mind and be more present.

Tree pose. Standing on your right leg, bring the sole of your left foot against the inside of the right thigh so the heel is just below the groin. Bring your hands together in front of your heart in "prayer" position. Hold for 30 seconds. Lower the leg and repeat on the opposite side.

Knees to chest. Lying on your back, bend your knees and wrap your arms around your knees. Gently pull your knees toward your chest. Hold for 30 seconds.

Child's pose. Kneel on the ground with your knees, inner calves and toes together. Rest your chest on your thighs as your hips lower toward your heels. Rest your arms straight along your sides. Hold for 60 seconds.

Seated forward bend. Sit with your legs extended straight in front of you and together. Bending forward from the waist, lean your torso as far forward as you can while keeping your spine straight. Place your hands by your knees. Hold for 30 seconds.

Downward-facing dog. Start on all fours with your wrists under your shoulders and knees under your hips. Curl your toes under, press into the palms of your hands and lift your knees off the ground until your legs are almost straight and your body is in an inverted-V position. Hold for 30 seconds.

Cobra. Lie flat on your belly with legs straight behind you. Place the palms of your hands on either sides of your chest, elbows bent and tucked in toward your torso. Slowly press into your hands as you start to raise the head, neck, and shoulders off the ground. Rise until your upper chest is a few inches off the floor, hold for a few breaths and lower. Repeat one more time.

Seated meditation. Find a comfortable seat on the floor. If your knees are higher than your hip bones when you sit, prop yourself up on three books. Place one hand on your stomach. As you breathe in, feel it rise. As you breathe out, feel your stomach fall. Stay here breathing in this way for the next six minutes.

"If your mind wanders, acknowledge the thoughts, but don't develop them," Alborzian said. "For instance, you might remember that you have to send a text. It's OK to have that thought, but try not to craft what you're going to write. Acknowledge the thought and then let it go."

Yoga For Weight Loss: 6 Poses To Tone Your Muscles

Yoga for weight loss can be achieved, not only for building muscle and burning calories, but because doing yoga engages your mind—and strengthens your mind-body connection. After all, it’s your mind that steers you toward a healthy lifestyle: wholesome foods, moderate exercise, sufficient sleep and a balance between work and play. Yoga will also increase your range of motion and make you more limber, which will in turn make other types of activity more enjoyable. These yoga asanas for weight loss focus on strengthening the larger muscle groups, including the legs, abdominals (core) and shoulders, which will help you burn more calories, even after your workout. To increase your metabolism, make sure you breathe deeply as you hold each yoga asana, and concentrate on the feeling of your muscles firing.



1. Vrkasana or Tree Pose
Although tree pose improves physical and mental balance, it’s also an excellent asana that anchors a yoga for weight loss routine, as it is weight-bearing and strengthens muscles in the legs and core. If you wobble, tighten your hamstrings, quadriceps and abdominals. You’ll feel more stable—and put those major muscle groups to work.

How to do it
Stand with your feet together, hands at your sides and your eyes forward. As you exhale, bend your left knee and grip your right leg with the left foot, heel in front, toe in back. Aim for your calf the first time, and as your fitness and balance improve, grip your right leg above the knee, with the left heel on the front of the thigh, and the left toes pointing back. (Never directly on the knee.) Inhale and raise your arms over your head like the branches of a tree. It helps to focus your eyes on a spot directly in front of you—a picture on the wall, or even a real tree. Imagine zipping your muscles tight from your toes to the top of your head, especially your core muscles. Hold tree pose for 6 to 8 breaths, then repeat standing on your left leg.



2. Urdhva Mukha Svanasana or Upward-Facing Dog
Upward-facing dog plays a key role in yoga for weight loss for by building muscle mass in the shoulders, arms, core and legs. To lift your hips off the floor, tighten your rear and thigh muscles.


How to do it
Lie face down with the tops of your feet on the mat. Place your hands in “push-up” position, but near your waist (instead of below your shoulders). Spread your fingers wide and feel the energy in your hands. Exhale, and press your hands into the mat and slightly back, then straighten your arms to lift your torso, hips and legs off the floor. Your weight is distributed between your hands and the tops of your feet. Pushing your hips forward, pull your shoulders back a little to broaden and open your chest. Look forward and breathe, working up to holding this yoga for weight loss pose for 6 to 8 breaths.



3. Adho Mukha Svanasana or Downward-Facing Dog
Following “up dog,” “down dog” feels like a relief, as you go from a backbend to a forward bend. As you gain more flexibility in your lower back, going from “up” to “down” and back again will feel like a massage for your spine. Downward-facing dog works your shoulders, arms and wrists, giving your upper body a long, lean look and supporting weight loss by working those muscles. By lowering the head below the heart, this yoga for weight loss asana also boosts your metabolism and combats fatigue.

How to do it
From upward-facing dog, turn your toes so the balls of your feet face the floor, then raise your rear and push back with your arms at the same time. Sometimes it helps to imagine a string pulling your hips toward the ceiling. Adjust your body so your weight is evenly distributed between your feet and hands. Relax your head and neck, with your ears between your arms. While keeping your arms straight, straighten your legs as much as you can, and visualize your heels dropping towards the floor. Work up to holding “down dog” for 6 to 8 breaths, balancing your weight between your arms and legs, and working towards an upside-down V-shape with straight knees. As a yoga for weight loss posture, downward dog is one of the most effective for long term muscle development.



4. Uttihita Chaturanga Dandasana or Plank Pose
The plank asana strengthens your core and arm muscles, making it a perfect yoga for weight loss posture. When you feel your arms burning, pull your abdominal muscles up and in to give your arms a break.


How to do it
From downward-facing dog, step your legs back one at a time so you are in the classic push-up position, as straight as a plank of wood. If you’re feeling energetic and nimble, try jumping both of your feet back together. Your weight is distributed between your hands and your toes. Take your mind off of your arms by concentrating on fighting gravity with your abdominal muscles. Pull them up and in. Your first time, you may hold this for one breath before collapsing. Work up to a full minute.


 

5. Vasisthasana or Side Plank Pose
Like plank pose, the side plank asana looks easier than it is—so concentrate on aligning your body and engaging the muscles along your sides. When practicing yoga for weight loss, a slow, steady pace will help you reach your goals. This pose works your oblique muscles, as well as your shoulders, legs and rear.


How to do it
From the plank position, shift your weight to your right arm and your right toe. Turn your right foot so the outside edge is on the floor. See if you can balance. Can you lift your right hand? Adjust as necessary. Stack your left foot on top or your right and put your left hand on your left hip. You’re balanced on your right hand and the outside edge of your right foot. Press up through your right arm and out through your feet, keeping your body straight. Again, it may help to imagine your body as straight as a plank of wood. When you feel ready, stretch your left arm toward the ceiling. After a few seconds, go back to plank and repeat on the other side. Work up to a half minute.


 

6. Virabhadrasana or Warrior II Pose
Yoga for weight loss exercises work major muscles in the lower body to build muscle. Warrior II builds muscles in the quadriceps, as well as the glutes and hamstrings.


How to do it
Stand with your feet together, hands at your sides and your eyes forward. As you exhale, take a big step forward about the length of your leg with your right foot. At the same time, point your right arm forward and your left arm back. With your left toes turned out about 45 degrees, concentrate on balancing your weight between your front (right) and your back (left) feet, putting real energy into the back leg. Your hips, eyes and right arm all face forward, as if you are going into battle. On your next exhale, bend your right knee until your right thigh is parallel with the floor, continuing to hold your left leg steady. Look forward in the direction your right toes and arm are pointing, and hold for 6 to 8 breaths. Stand up straight and reverse.
To conclude, try going back to tree pose, and see how different it feels now. Do you feel stronger and more balanced? Yoga involves using large muscle groups and burning calories by flowing from one pose to another. Combining these asanas with a balanced diet and healthy lifestyle are a long term approach to successfully practicing yoga for weight loss—as well a strong body and a calm mind.

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DAIRY PRODUCTS (FAT-FREE OR LOW-FAT MILK, YOGURT, CHEESE)
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Stop Back Pain with Exercise

4 Exercises That End Back Pain


Learn how to banish back pain instantly and prevent future injuries and aches
By Alyssa Shaffer
Is your back bothering you? Research shows that moving more can be the best medicine. Here, four ways to send pain packing.

1. Stretching

WHAT'S THE PROOF? A recent study found that stretching is just as effective as yoga at reducing back pain.

WHY IT WORKS Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.

TRY THIS MOVE: HALF LUNGE
Stretches hips, calves

Stand with feet staggered, left leg in front. Bend front knee about 90 degrees and lower back knee a few inches from floor. Press right hip forward, feeling a stretch along front of hip. Hold for 20 to 30 seconds. Switch sides.

2. Yoga



WHAT'S THE PROOF? Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief.

WHY IT WORKS Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It's also a stress reliever; tension can lead to a tight back.

TRY THIS MOVE: CHILD'S POSE
Stretches back; improves relaxation

Sit on heels, knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about 30 to 60 seconds.

3. Strength Training



WHAT'S THE PROOF? Physical therapists have long advocated doing traditional resistance training (using body weight only, bands, dumbbells, or machines) to improve strength and regain function, especially for everyday activities.

WHY IT WORKS It stabilizes and strengthens your entire body. "Back pain can occur when muscles are not prepared for a certain movement, whether that's lifting a heavy box or carrying a child," says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University.

TRY THIS MOVE: BODY SQUAT
Strengthens legs, glutes, core

Stand with feet hip-distance apart. Bend knees, shifting hips back as if sitting into a chair, and lift arms. Hold for 1 count; return to start. Do 10 to 15 reps.

How to Squat without Knee Pain



4. Pilates



WHAT'S THE PROOF? A small Canadian study found that patients with nonspecific lower-back pain who did a Pilates workout for 4 1/2 hours a week reported significantly less pain and disability 1 year after starting the program than those who simply followed a doctor's care.

WHY IT WORKS Pilates strengthens the core muscles that support the spine, decreasing your risk of injury. It also boosts flexibility, making it easier to move without pain.

TRY THIS MOVE: PELVIC TILT
Strengthens pelvic floor, deep abdominals; stretches lower-back muscles

Lie faceup on floor, knees bent, ankles under knees. Exhaling, gently tilt hips up slightly, keeping butt on floor and flattening spine. Hold for a few seconds, then inhale and return to neutral (starting) position. Do 5 to 10 reps.

Yoga That Fits Your Mood

Rev Up, Rev Down Yoga
Whether you want to calm down or need an energy boost, this simple yoga routine adjusts to suit your needs


Simple adjustments to traditional yoga poses – such as changing your hand position or the speed of your breath – can make them more invigorating or more relaxing.

Use the basic pose as a reference point, then rev or relax it depending on how you're feeling. Do all six poses in succession and get a simple, effective yoga workout in just under 15 minutes.

Workout at a Glance

What You Need
A yoga mat, plus an armless chair and a yoga block for the relaxing, stress-relief version (yoga props, $12 to $40; gaiam.com)

How to Do It
Choose the yoga routine that fits your goal and do the sequence twice, holding each pose for 60 seconds. If that’s too long, relax when needed and then resume the pose. You can do these yoga poses as often as needed.

Breathing Basics
For your home workout, focus on your breathing to assist the poses. To rev up a pose, take fast, shallow breaths through your nose, about 50 per minute. To calm down, breathe slowly and deeply through your nose, about 12 to 15 breaths per minute.




Triangle
To do triangle pose, stand with feet about 3 feet apart, left foot turned out. extend arms out to sides. Lean to the left, lowering left hand to shin and right arm up toward ceiling. Repeat to opposite side.

Relax (photo): Use a chair and place left hand or elbow on its seat for support, right arm reaching toward ceiling. You won’t have to work as hard to hold the pose, making it easier to unwind.



Recharge
Wrap right arm behind waist, reaching for left thigh. Try lifting left arm parallel to floor, palm forward, and gazing forward toward left hand to challenge your core.



Chair
For chair pose, stand with feet together, then sit back, bending knees deeply and leaning forward slightly with back flat, arms extended overhead, palms facing in.

Relax (photo): Bend knees only slightly and bring palms together, hands in front of chest, which may help you reflect while in this position.



Recharge
Rise onto toes for a balance challenge. Extend the arms overhead, by your ears and parallel to one another. Energize up through your fingertips. Don’t let your butt stick out too far behind you; engage your core for stability.



Plank
To come into plank pose, hold a push-up position, weight on balls of feet and hands, wrists directly below shoulders, arms straight, and body in line from head to heels.

Relax (photo): Take a break after 5 breaths: Bend at hips and lift butt toward ceiling. Breathe easily a couple of times and return to plank. Mini-breaks lower the intensity.



Recharge
Maintaining a straight line from your head to heels, lift right foot an inch or two off floor for a couple of breaths, then switch sides. Shifting your base of support during this full-body exercise will activate even more muscles.



Forward Bend
With feet hip-width apart, bend forward at hips. Bring chest toward thighs and fingertips to floor. Bend knees if needed.

Relax (photo): Sit back in chair with legs apart and knees bent, feet flat on floor. Lean forward, bring chest to thighs, and let head and arms hang. Close eyes and breathe more slowly.



Recharge
Slide hands, palms up, under fronts of feet. If knees are bent, straighten legs and hold backs of calves or ankles. From either position, gently pull torso toward legs for a more active, deeper hamstring stretch.



Boat
While sitting with legs extended in front of you on floor, lean torso back, lifting legs so shins are parallel to floor; torso and thighs form a V. Knees are bent. Reach arms alongside calves.

Relax (photo): Rest toes on floor and wrap hands around thighs to make it easier. Keep your chest lifting so you don’t slouch your spine and lose core toning.



Recharge
Keeping the legs together, straighten legs so toes are higher than head for a greater balance challenge. With your body in a V, reach fingertips forward by your knees and allow the lower back and core to support the lift of the chest. Relax the shoulders.



Bridge
Lie on your back with knees bent and feet hip-width apart and flat on the floor. Arms are flat on the mat, fingertips pointing to toes. Ground through the arms, lifting hips toward ceiling so body makes a diagonal line from shoulders to knees.

Relax (photo): Place a block on the medium height at small of back to keep pelvis lifted. Not having to use your abs or legs for support is automatically restful.



Recharge
Lie on your back with knees bent and feet hip-width apart and flat on the floor. Arms are flat on the mat, fingertips pointing to toes. Ground through the arms, lifting hips toward ceiling so body makes a diagonal line from shoulders to knees.

10 Yoga Poses to Fight Depression and Anxiety

By JM Prescott | February 3, 2012 at 6:43 am

The mind, body and spirit are all connected and when a person suffers from mild depression or anxiety, the body is out of balance. Yoga is a series of stretches that helps bring balance to the body; not just focusing on the body’s health, but also on the mind and spirit. Always consult a physician or counsellor if you are having ongoing feelings of depression or anxiety and before trying any new exercise program.


1. Begin with the Lotus position, sitting crossed legged with hands resting on the knees, palms up. The most important thing is to remember to breathe. To calm the rapid breathing often accompanying panic attacks, focus on your breathing at first, a five count in and a five count out, but let the breathing become natural. Let the breathing set the rhythm of the practice. Eyes should be closed, listening to the rhythm of the breathing. After five or ten minutes here, the body should feel calmer.


2. Viparita Karani is a great pose for either depression or anxiety as it has both a soothing and energizing effect. Often called the fountain of youth pose, it can be done by beginners or experts. Lay flat on the back with the arms laying at the side and palms down or open the arms with palms up to open the heart even more. Rest the legs against the wall to hold this pose longer comfortably or for more advanced practices, lift up the lower back and rest the bottom on the hands.


3. Fish pose is a terrific pose for opening the heart. Opening the heart with back-bending yoga positions is believed to not only expand the ribcage to give the lungs more room to breathe, but to open the spiritual heart center. Opening the heart, or stretching the chest, eases respiration, relieves stress by unclogging the tension in the tissue in the core. Laying on the back with the arms at the side, round the back and lean as far back on the crown of the head as is comfortable. Lay a bolster, yoga block or pillow under the back for support.


4. In the laying position Setu Bandha Sarvangasana or the Bridge pose is different from a bridge in gymnastics. With bent knees lift the core, arms should lay at the side, palms up or interlock the fingers behind the back. This pose calms the mind and energizes the body. Place a bolster or pillow under the back to hold this pose longer and more comfortably.


5. & 6. The calming poses, Cow and Cat, should be used together. Position the knees under the hips and the hands under the shoulders, kneeling on all fours with a neutral spine. With the inhale, let the belly sink towards the floor, looking up for Cow and letting the head fall down, with the exhale, round the back up to the ceiling for Cat. Keep the eyes closed as much as possible. Try and round the back one vertebra at a time. This pose is terrific for stress in the back; it establishes ideal spinal alignment, strengthens and stretches back muscles in the back and develops coordination of spinal movement.


7. Salabhasana or the Locust pose is a yoga posture. Lying on the belly with the arms along side the body, lift the legs and arms together and lift the chest as high as is comfortable. This pose opens the heart, helps poor posture, depression, low energy, digestion, gas, bladder and back pain. Move into Dhanurasana or Bow pose, relax, then bend the knees and take hold of the feet with the hands. Pull back with the legs to help open up the heart and chest.


8. Urdhva Mukha Svanasana or the Upward Facing Dog pose can be entered from Locust by coming to a neutral laying position, then planitng the toe nails and the palms, directly under the shoulders, into the mat. Lift the body slowly off the mat so that only the tops of the feet and the palms of the hands are the only parts of the body firmly planted to the mat.


9. Child’s pose or Balasana is a resting position which can help calm the body and the mind when under stress. Return to Child’s pose at any time during practice when feeling as though the body may have been pushed too far. On bended knees, lean forward with the forehead to the the mat. Lay arms at the sides of the body with palms up next to the feet or palms down stretched over the head. Breathe deeply, focusing on the breath with eyes closed.


10. Every yoga practice should be competed with Savasana or the Corpse pose. This is the most important pose in any yoga practice and should never be skipped. The body processes the information received through practicing yoga during this pose. Palms, middle of the back, and the back of the head should all be planted into the mat. The feet can fall loose and the eyes closed to help the body relax into the pose. With eyes closed and the focus on the breathing, hang out here for five or 10 minutes.

Slowly wake up the body, wiggling the toes and fingers. Then roll gently on the side, laying the head on the arm and bending the knees. Gently and slowly lift the body. The body should feel revived and the mind calmed.

Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression by giving the mind a peaceful focus and re-energizing the body.