Weight Lifting Tips For WOmen

The fix: "While opinions about static stretching may differ, a dynamic warm-up can decrease your risk for injury," says exercise physiologist Marco Borges, author of Power Moves. After five to 10 minutes of walking or jogging, do 10 to 12 lunges and pushups (the bent-knee version is fine) before starting your routine.

Using Sloppy Form
Experts agree that proper form is the single most important factor in injury prevention, yet many women don't give it a lot of thought—especially when they're in a rush. And women, thanks to their naturally wider hips, are more at risk for form-related injuries than men are: One study found that women had nearly twice as many leg and foot injuries as guys did. 

The fix: Before you begin any exercise, think S.E.A.K., says trainer Robbi Shveyd, owner of Advanced Wellness in San Francisco: Stand straight (head over shoulders; shoulders over hips; hips over feet), eyes on the horizon (looking down encourages your shoulders to round and your chest to lean forward), abs tight (as if you were about to be punched in the gut, but without holding your breath; this helps stabilize your pelvis), and knees over your second toe (women's knees have a tendency to turn in because of the angle created by wider hips, says Joan Pagano, author ofStrength Training for Women).

Stressing Out Your Shoulders
As crazy as it sounds, women who lift weights tend to have less-stable shoulder joints than women who don't lift at all, found a recent study. The reason: Doing too many exercises in which your elbows are pulled behind your body (think chest flies and rows) can overstretch the connective tissue in the front of the joints. If the backs of your shoulders are tight, you're even more likely to overstretch the front, increasing the imbalance at the joint, says Kolber. 

The fix: Modify your moves. First, don't allow your elbows to extend more than two inches behind your body. In the lowering phase of a bench press, for example, stop when your elbows are just behind you. Second, avoid positioning a bar behind your head. Bring the lat-pulldown bar in front of your shoulders, and when you're doing an overhead press, usedumbbells instead of a bar and keep the weights in your line of vision (meaning just slightly in front of your head).

Neglecting Opposing Muscle Groups
"Many women have strength imbalances, which can make them more prone to injury," says Shveyd. Sometimes they're the result of your lifestyle (hovering over a desk all day, for example, tightens and weakens your hip flexors while your glutes become overstretched and inactive). Other times they're caused by not working both sides of the body equally (say, focusing on moves that rely on your quads but not your hamstrings). 

The fix: For every exercise that works the front of the body (chest, biceps, quads), be sure to do an exercise that targets the rear (back, triceps, hamstrings). For instance, pair stability-ball chest presses withdumbbell rows, or step-ups with deadlifts.

Doing Too Much Too Soon
A lot of people think that more is better—more reps, more sets, more weight. But if you increase any of these things too quickly, your body may not be able to handle the extra workload. "Gradual conditioning prevents injuries such as torn ligaments and tendinitis, because your muscles and connective tissues have time to adapt," says Pagano. 

The fix: Practice a three-step progression. First, learn to do a move using only your body weight. "When you can do 15 reps with proper form, add weight," says Pagano. Second, stick to one set with light weights for two weeks or until you feel comfortable with the move. And finally, when you can complete nearly all of your reps with proper form, add another set or more weight (increase weight by roughly 10 percent each time).

How Women Can Build Muscle Fast!

If you're a woman trying to build muscle fast, these tips can get you to your goals. Since gaining lean muscle mass rapidly requires changes to both your workout and diet, consider a resistance training plan that works all your major muscle groups and a diet that contributes to muscle building.

Tailor Your Workout

Female athlete. Photo Credit Jupiterimages/Digital Vision/Getty Images

For rapid muscle building, women need programs tailored to their gender. Testosterone and growth hormone have a significant effect on muscle building, but women have much less of this hormone in their body. Weight training stimulates women's bodies to produce greater amounts of these two hormones, allowing you to gain muscle much more rapidly than other types of exercise.

Use Myofibrillar Hypertrophy

Lifting weights. Photo Credit iofoto/iStock/Getty Images

Myofibrillar hypertrophy is a type of exercise that builds muscle. This exercise involves using relatively heavy weights and performing sets of two to eight repetitions. A shorter number of repetitions with a heavier weight increases both the quantity and size of the muscle fibers, resulting in more lean body mass. When you reach the seventh or eighth repetition, the weight should be too heavy for you to lift easily. Pushing your muscles to the point of exhaustion stimulates testosterone release and increases microtrauma of the muscle fibers. Microtrauma involves small tears in the muscle cells, and your body will respond by repairing and replacing the damaged fibers with stronger and larger tissue/

Use Sarcoplasmic Hypertrophy

Dumbbell chest press exercise. Photo Credit Chris Clinton/Photodisc/Getty Images

In addition to increasing the size and number of muscle fibers, you can also increase the fluid within muscle cells, allowing them to grow larger. This type of training shows the greatest results in beginners and leads to fast gains within a few weeks of training. With sarcoplasmic hypertrophy, you engage in circuit training with 12 to 15 repetitions per exercise and a minute or less of rest between sets. Choose three or four exercises and perform them back-to-back. Some of the more effective exercises include incline dumbbell chest press and chest fly, bench dips and dumbbell side raises. This type of training does not cause muscle fatigue, but instead stimulates the body to produce more growth hormone for muscle building.

Outside the Gym

Banana and peanut butter. Photo Credit Olga Nayashkova/iStock/Getty Images

Your workouts make up the primary way to build muscle. However, rest and diet also contribute to building muscle. Rest gives your body time to repair and build muscles, so experts recommend 48 to 72 hours between workouts. Additionally, eating before and after a workout contribute to muscle gain. About an hour to 90 minutes before a workout, eat a snack that contains about 50/50 carbohydrates and protein. Examples include a banana with a tablespoon of nut butter, energy bars made with fruits and nuts, or a half sandwich with whole grain bread and roasted turkey. You'll want to replenish the body's stores of glucose and protein within 30 minutes post-exercise. Low-fat chocolate milk and bananas with peanut butter make up easy options for a protein and carbohydrate-rich post-workout meal. These foods contribute to lean body mass building.

Why Men Lose Weight Faster Than Women

One thing I notice in my private practice is that women in relationships with men constantly complain that their hubby or boyfriend can eat more without gaining weight, or that he can drop pounds faster. It’s unfair but definitely true. When it comes to nutrition and weight loss, men and women truly are like apples and oranges. Just how great is the divide? Take this quiz to find out and read on for some tips designed to help you level the field:

1) If a man and woman are the same height, how many more calories will he burn per day:

A) 0 - they burn the same amount

B) 10 percent

C) 20 percent  



Answer: C. Because men have more muscle mass, they burn about 20 percent more calories doing nothing, even at the same height, and men are on average 5 inches taller than women, which further widens the calorie burning gap. 

Tip: If you “split” an appetizer, dessert or pizza, make it a 60/40 or 70/30 share rather than 50/50.

2) If a man and woman of average height and weight both walk on treadmills at 4 miles per hour for 1 hour, how many more calories will he burn:

A) 25

B) 50

C) 75

Answer: B. According to the latest stats, the average American man weighs 26 pounds more than the average woman, which allows him to burn slightly more calories per hour. 

Tip: Make up the difference by cutting an extra 50 calories. For example, trade mayo for hummus on a sandwich or swap orange juice for a whole orange.

3) To support “ideal body weight” how many more servings of grains does an average man need per day compared to a woman?


A) 1 more

B) 2 more

C) 3 more

Answer: C. One serving of grains is equal to one slice of bread or a half cup of cooked brown rice. Most women need no more than six servings per day or no more than two per meal, perhaps less if you’re petite or less active.

Tip: To fill up your plate without overloading on carbs, replace half of your starchy serving with chopped or shredded veggies or wrap a sandwich in crisp romaine leaves instead of bread.


4) True or false: men and women’s brains work differently when exposed to enticing foods:

A) True

B) False

Answer: A, at least from what the research indicates. One study looked at the favorite foods of 13 women and 10 men, which included lasagna, pizza, brownies, ice cream and fried chicken. After they fasted for 20 hours, the subjects underwent brain scans while being presented with their favorite foods, but they weren’t allowed to eat them. The researchers found that after the sneak peek the women's brains still acted as if they were hungry, but the men's did not. Scientists aren’t exactly sure why but they have a few theories. The first is that the female brain may be hard-wired to eat when food is available because women need nutrition to support pregnancy. The second is that female hormones may react differently with the part of the brain linked to triggering or suppressing hunger.

Tip: One smart strategy is to keep a food diary, even if it's only temporary. Most of us underestimate how much we eat and even forget about some of the foods we mindlessly munch on. Writing it down is like a reality check for our built-in biological drivers.

Bottom line: There are significant differences between men and women. For example, when I think that my husband’s ideal weight is almost 100 pounds more than mine I don’t get as frustrated by the fact that he can eat more, because it’s just physics. Some of my female clients like the following analogy because it helps them keep things in perspective: Eating with a guy is like going shopping with a friend who makes a lot more money than you – maybe you can’t spend as much, but you can still enjoy the experience, and if you make peace with the fact that you don’t have the same budget, it can be very freeing rather than causing you angst.

Originally posted by Shape.com 

Womens Nutrition Guide To Eating And Loosing Weight

You often hear that nutrition is key to obtain the body you've always dreamed of. It's not a lie! Your nutrition will help you build your body according to your goals; lose fat, get toned or maintain your weight.
Gymaholic provides you a nutrition plan that can be used for getting toned or lose fat.

The food you eat provide you the energy necessary to perform your workout properly. But good nutrition plays also a big role inmuscle toning and recovery after a workout. 
This nutrition plan will contain all the meals necessary to get your dream body!

Calories Are What Matters The Most In A Nutrition Plan

Whether you want to get toned, lose fat or maintain your weight, nutrition will play a big role during this process! Your nutrition is what fuels your body with food, which is measured in calories.
You caloric consumption will determine what kind of body you will obtain:

• Get Toned: Toning your muscles means; building lean muscle mass progressively without getting too much fat. In order to do so, you will have to eat more calories than you burn, often called: caloric surplus. If you increase your calories too quickly, your body will store fat. This why it's important to do it progressively, so you can track your progress and avoid looking bulky.
• Maintain Weight: This is when you burn as many calories as you consume, often called: calorie maintenance. Knowing the caloric intake you need in order to maintain your weight is the starting point. From there, you can determine how you would have to eat in order to tone your body or lose fat. Use this calorie calculator!
• Lose Fat: If you want to lose fat, you will have to burn more calories than you consume, often called: caloric deficit. It's when your body uses fat stores for energy, which leads to weight loss. Be aware, the body can also use muscle tissue; which isbad. This is why you must lose fat progressively, if you're doing it too quickly you will kill your health and most certainly give up.

Explanations Of Macronutrients Ratio

Macronutrients are nutrients that our body needs in large amount: Carbohydrate, Protein and Fat. It's important to define the right macronutrient ratio according to your fitness goal; whether you want to tone your body or lose fat.
In short words, this ratio will depend on:

• Your Fitness Goal: If you want to burn fat, you won't have the same macronutrient ratio that someone who wants to tone up.
• Your Body Type: Some people tend to gain more weight than other. They should consume less carbohydrates and fats than the ones having a hard time toning up.
• Your Gender: Women are generally more efficient at burning fat and would often consume less carbohydrates than men.

Macronutrients Ratio According To Your Fitness Goals

During this women's nutrition plan we will define a general macronutrient ratio for each fitness goal: toning, burning fat and maintaining weight. Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn't respond to it.
The macronutrient ratios are:

• Muscle Toning: Carbohydrate 40% - Protein 40% - Fat 20%
• Maintain Weight: Carbohydrate 35% - Protein 35% - Fat 30%
• Burn Fat: Carbohydrate 30% - Protein 40% 

There Is Good Fat In This Nutrition Plan

"I want to lose fat, shouldn't I avoid eating fat?". This is good question, in fact there is several type of fats. Some are bad and others are required by your body. I recommend you to read this article: good fat versus bad fat.

Eating Healthy Is Not The Key Factor To Good Nutrition

"Eat fruits, vegetables and drink water and everything will be all right". This is what you read in magazines or on the internet. However, that sentence is not completely true. These days, eating healthy means consuming foods low in fat and high in micronutrients; vitamins and minerals.
Indeed foods with vitamins make you have a better health. However, you can eat all the healthy food of the world, but if you don't hit your daily macronutrient; you won't get the results you want. Does it make sense?
In short words; calories are calories. If you want to achieve your fitness goals you will have to first worry about yourmacronutrients, whether it's with "healthy food" or not. It's pure science!

The More Often You Eat, The Better You Will Feel

We all know that person that tried every diet that exists on earth and always give up because it's too hard. Nowadays, diets are all about food restrictions so you feel guilty if you eat one more rice grain than indicated. But again, what is really important there is your ability to hit your daily macronutrient.
Whether you want to lose some weight or tone your body, we will aim for 3 main meals and 1-2 snacks. However, if you can attain your calories in less meals, feel free to do it.
Why? Because eating every 3-4 hours will allow you to never feel hungry, which will help you to stop craving junk food.
This women's nutrition plan will be an example, so you can organize it according to your schedule. It's very important to eat something between your main meals and once again hit your macronutrients!

Daily Calorie Intake For Women

You calorie intake depends on your age, height, gender and how often you exercise weekly. I recommend you to try a calorie calculator.
For a healthy woman with a balanced diet, who is moderately active it's recommended to eat between 1800 and 2200 calories. We will start with these numbers.

Converting Percentage To Grams

It's very easy to calcule how many grams you should have for each macronutrient.
First you need to know how many calories contain each macronutrient :

• Carbohydrate: 4 Calories per gram
• Protein: 4 Calories per gram
• Fats: 9 Calories per gram

Then, let's take 2200 calories as an example and our macronutrient ratio for maintaining weight:

• 35% Carbohydrate -> 2200 x 0.35 / 4 = 192.5g
• 35% Protein -> 2200 x 0.35 / 4 = 192.5g
• 30% Fat -> 2200 x 0.3 / 9 = 73.3g

Cheat Meals And Women's Nutrition Plan

You can reward yourself with one cheat meal per week, where you won't count your calories at all; yes you deserve it! 

Women's Nutrition Plan To Maintain Weight

This women's nutrition plan will be the basis for the other ones, so take notes. Just a few changes will be made in order to hit your macronutrients.
Download the women's nutrition plan!

Nutrition Facts

• Carbohydrate: 35%
• Protein: 35%
• Fat: 30%
• Calories: 2200 calories

• Meal 1 - Breakfast (470 calories)

  • 250ml Skimmed Milk (1 glass)
  • 1 Large Banana
  • 20g Oats
  • 32g Peanut Butter (2 Tablespoons)

• Snack 1 - Morning (350 calories)

  • 40g Almonds
  • 1 Apple

• Meal 2 - Lunch (500 calories)

  • 60g White Basmati Rice
  • 100g Carrots
  • 200g Broccoli
  • 1 Chicken Fillet

• Snack 2 - Pre-workout (250 calories)

  • 250ml Skimmed Milk (1 glass)
  • 1 Apple
  • 1 Scoop Whey Protein (25g)

• Snack 3 - Post-Workout (250 calories)

  • 0.5 Large Banana
  • 2 Scoops Whey Protein (50g)

• Meal 3 - Dinner (380 calories)

  • 200g Green Beans
  • 1 Salmon Fillet Frozen
  • 1 Tablespoon Olive Oil

Women's Nutrition Plan To Get Toned

The women's nutrition plan to get toned will use the same organization as the maintenance one. However, we will make acaloric surplus with a few changes in the meals.
Download the women's nutrition plan!

Nutrition Facts

• Carbohydrate: 40%
• Protein: 40%
• Fat: 20%
• Calories: 2500 calories

What food has been added or removed from the maintenance nutrition plan?

• Meal 1 - Breakfast

  • 16g Peanut Butter (1 Tablespoon) instead of 32g
  • 1 Scoop Whey Protein (25g)

• Snack 1 - Morning

  • 20g Almonds instead of 40g
  • 250g Greek Yoghurt 0%

• Meal 2 - Lunch

  • 200g Carrots instead of 100g

• Snack 2 - Pre-workout

  • 375ml Skimmed Milk (1,5 glass) instead of 250ml

• Snack 3 - Post-workout

  • 250ml Skimmed Milk (1 glass)
  • 1 Large Banana instead of 0.5

• Meal 3 - Dinner

  • 100g Carrots
  • 1,5 Salmon Fillet Frozen instead of 1

Women's Nutrition Plan To Lose Fat

The women's nutrition plan for losing fat will use the same structure as the maintenance one. However, we will make a caloric deficit with a few changes in the meals.
Download the women's nutrition plan!

Nutrition Facts

• Carbohydrate: 30%
• Protein: 40%
• Fat: 30%
• Calories: 1950 calories

What food has been added or removed from the maintenance nutrition plan?

• Meal 1 - Breakfast

  • Oats removed instead of 20g
  • 48g Peanut Butter (3 Tablespoons) instead of 32g
  • 1 Apple instead of 1 large banana

• Snack 1 - Morning

  • 20 Almonds instead of 40g
  • 1 Apple Removed
  • 1 Scoop Whey Protein (25g)

• Meal 2 - Lunch

  • White Basmatic Rice removed instead of 60g
  • 300g Broccoli instead of 200g
  • 200g Carrots instead of 100g

• Meal 3 - Dinner

  • 100g Carrots
  • 0.5 Tablespoon Olive Oil instead of 1

You Can Download Each Women's Nutrition Plan

• Get Toned
• Maintain Weight
• Lose Fat

In Conlusion

This women's nutrition plan will help you get toned and lose fat, but remember this should be used as an example of how you structure your meals. We all have different bodies, it's important to listen to it.
Let's summarize what we've just learned:

• Nutrition is key to obtain the body you want!
• Change your daily calorie intake according to your fitness goals.
• Watch your macronutrient ratio and listen to your body.
• Calories are calories. Care less about whether it is healthy or not and hit your macronutrients.
• Indeed, eating healthy is good for your body, but if you're on a cheap diet you can't always go healthy.
• This women's nutrition plan is an example, change it to what you can afford.
• Take time to prepare your meal plan according to your schedule.

I Don't Diet, I Eat According To My Goals!

How Women Can Benefit From Jiu Jitsu

Gracie Barra believes that women should be a part of a great movement known to all as Jiu-Jitsu for Everyone! While commonly misconstrued as a male-dominated art, Gracie Barra aims to bridge the gap and relieve the world of the mindset that “Jiu-Jitsu (and martial arts in general) is only for the guys.”

There is a slow but steady climb in the following for Brazilian Jiu-Jitsu by women. The appeal of BJJ to women has recently seen an overwhelming number of interest from women for the sport of Brazilian Jiu-Jitsu. There is also a strong link between exercise, stress, sleep, and work. Truly, women who are involved in active sports like Jiu-Jitsu will see many benefits.

With an increasing number of Female Brazilian Jiu-Jitsu champions, a lot of women are taking interest in the art that started out in the Gracie family. Here are some of the few basic and practical reasons how women can benefit from practicing Brazilian Jiu-Jitsu. And yes, you get to wear a pink-colored Gi. =)

Less Abdominal Cramps During Painful Menstrual Periods

Dysmenorrhea, or commonly known as those abdominal cramps that occurs every time a woman gets her period. Mostly this is characterized by extreme pain ranging from 3 to 6 in the pain scale. Almost half of the women experience these symptoms, while a small group experience incapacitating pain.

The good news is great exercise has been known to significantly reduce the amount of pain felt during episodes of Dysmenorrhea. Proper and regular exercise is known to reduce the amount of estrogen concentration in the blood which known to be the cause of the symptoms. The stretching of leg muscles can increase the cramps experienced during menstrual period, as proven by doctors.

What other great exercises is there than Brazilian Jiu-Jitsu?!

Women Need to Learn to Defend Themselves

There is a long standing notion by some members of society that women are weak. This thinking is backwards, and false, and is certainly incorrect on many levels. Women are not weak individuals; however society has falsely etched the stigma on women. In the United States alone, an alarming 1 in every 6 women has been sexually assaulted. This number is a conservative figure. Other sources suggest that 1 in every 4 women suffer assaults. Regardless of the number, it is also a woman’s responsibility to learn how to fend off their attackers. BJJ will teach you how to be aware of the situation, the basic anatomy of an attack to women, and how to properly disable attackers. Avoiding attacks and confrontations should always come first.

Jiu-Jitsu is a Great Stress Reliever

In an article released by the American Psychological Association, about women in the United States, it says that 8% more women are reported to be more stressed as opposed to their male counterparts. Married women also report having significantly higher stress levels than men leading a 33% mark compared to 22% for the singles group. Most commonly, stress results to obesity as 31% of women admit resulting to eating as a way to relieve their stress.

The Women’s Program in Gracie Barra offers a way to relieve stress. Meditation, Yoga and other great programs are available.

Sleep Better, Work Better

Stress can lead to insomnia. The numbers prove that women are more likely to suffer from stress, as an adverse effect sleep can also suffer. While the easiest way out is popping a sleeping pill, exercise and the right diet can easily improve one’s sleeping behaviors.

Work can be stressful, but endorphin’s can help in keeping you in a relaxed and relatively happier mood. The natural enzyme produced by the pituitary gland, once released, provides a feeling  of euphoria. There is a strong link between mood and work productivity. It is common knowledge that stressed out workers who are unable to compartmentalize are less likely to perform better at work.

Now that you know the many benefits that Jiu-Jitsu has to offer, sign up today for our Women’s Program and get started on your journey to a happier and healthier life today.

Womens 4 Week Weight Training Program!

Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose. But, at some point, you’re going to hit a plateau, says Holly Perkins, CSCS, founder of Women’s Strength Nation and author of Lift to Get Lean.

To get past it—blast past it, really—you need strength training in your life. You can pick up the latest issue of SHAPE, on newsstands now, to learn more about how and why lifting weights helps to amp your metabolism for long after your gym-time ends, but here’s the gist: The more muscle you have, the more cals you torch when working out—and while sitting perfectly still.

If you’re new to weight training, don’t worry. Perkins created this four-week program to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news? You only have to do this routine twice a week. Each week, the moves will stay the same, but we'll make the routine harder by changing the program variables (like rest, sets, reps, or load).

Put at least two days of rest between strength training days, but you can do cardio on those rest days (to be clear: cardio is not bad—it’s just not the best method for long-term weight loss or maintenance!)

Now, stay with us: we're going to break down the weekly workouts for you. 

Week 1: Complete the exercises in each workout as Straight Sets. For example, you'll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You'll complete all movements in both workouts this way. Complete 12 reps of all movements for 3 sets each, and rest for 30 seconds in between each set. Choose a weight load where the last two reps of every set are extra hard, where you wouldn't be able to do a 13th rep. You may find that you increase the weight load for each set while keeping the 12 reps for all three sets.

Week 2: This week, you'll continue with the Straight Set format for both workouts. But now, you'll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. Therefore, this week, you'll complete more work in less time. This is a great stimulus to take your fitness to the next level.

Week 3: We're going to mix it up this week! Instead of Straight Sets, you're going to complete your workout in a circuit style. This week, you'll complete 1 set of each exercise for 15 reps, then you'll immediately move on to the next movement with no rest in between. For example, on the Day 1 workout, you'll perform your first set of leg presses for 15 reps, then you'll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times.

Week 4: This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two (tough!) changes: You'll complete a total of 4 full circuits (that's four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving! After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit!

Originally posted by shape.com

Yoga at WNY MMA & Fitness

Yoga is not only a method of exercise but also a lifestyle choice. This ancient Indian practice uses a combination of exercise, meditation and diet to improve your health, relax your body and heal your mind. While the benefits of yoga depend largely on your degree of involvement, practicing yoga for as little as 12 to 30 minutes each day is enough to benefit your health and mind.

Yoga Lifestyle

A complete yoga lifestyle incorporates 12 basic habits that correspond with many of its benefits. These habits, according to Wny mma & fitness include maintaining a positive attitude and close healthy relationships, including the relationship you have with yourself. Other yoga habits include staying in touch with nature, taking steps to remove tension and stress from your life and choosing an occupation that brings you joy. Finally, live a lifestyle that cultivates energy, get enough quality sleep and exercise, eliminate stress, follow a healthy diet and adopt eating habits that allow for better digestion and perform periodic detoxification that removes toxins and chemicals from your body.

Yoga Exercises and Postures

Yoga exercises include specific postures and poses that, depending on the exercise, benefit your overall health and well-being or target specific body processes. As an example, wny mma identifies the spinal roll, cobra, sun salutation, posterior stretch and corpse pose as five basic exercises that serve to increase muscle tone and benefit your digestive, circulatory and respiratory systems. Additional exercises such as the grip, kneeling pose and lion target your joints, increase blood circulation to specific body areas and, in the case of the lion exercise, can help relieve a sore throat.

Yoga Breathing

The controlled breathing techniques of yoga teach you methods of deep breathing that generally serve to deliver increased amounts of oxygen to all parts of your body as well as help eliminate waste and toxins. Specific techniques such as the good posture technique, cleansing breath and Taoist relaxation technique provide specific benefits that include correcting stooped shoulders, ventilating your lungs and extending the relaxation effects of other breathing techniques.

Health and Wellness Benefits

Four major benefits can be achieved by consistent participation in yoga exercise. These include stress reduction, increased body fitness, an increased ability to manage chronic health conditions such as depression, anxiety, pain and fatigue, and help in making lifestyle changes necessary to maintain a healthy weight.

Considerations

Although practicing yoga on a daily basis provides numerous health and wellness benefits to most people, check with your doctor or healthcare provider before beginning a yoga exercise or lifestyle program. Yoga can cause complications if you have difficulty with balance, have any artificial joints, are pregnant or have a condition such as severe osteoporosis, uncontrolled high blood pressure or glaucoma.