A Vacation for the Blog

Monarchs by Melina Meza

Dear Readers, 

The Yoga for Healthy Aging staff has decided to take a two-week break during this holiday season. We’re going to spend time with our families and let our brains rest a bit. This means that instead of having reruns, we won’t be having any posts at all. So if you’re an email subscriber, you will stop getting emails from us. Please don’t worry. Nothing is wrong with your subscription—or with us.

We will resume posting on Monday, January 5, 2015.

In the meantime, we’ve got over three years of posts you can explore. If you want to look for posts on a certain topic, you can use the search function. Or, if you want to go back to a certain time period (maybe the early days of the blog before you started reading it), you can look through the archives. Finally, you can use the labels index to look for likely topics (or find posts by author). Sometimes we actually get questions from new readers who want us to address topics that in fact we’ve already addressed, so if you have free time during this vacation, take some time to explore the information that you might have missed. See How to Search for instructions on how to find older posts that might interest you.

Happy Holidays, everyone!

Sincerely,

Nina, Baxter, Ram, Shari, and Brad

Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect

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Why Bodybuilders Need Probiotic Supplements

Being a bodybuilder isn't easy - not only do you have to work hard and have the utmost patience and dedication you also have to adhere to a strict healthy diet and exercise routine if you are to achieve that lean, mean ripped physique that's such a hit with the ladies. Nothing worth having after all, is easy to get nor easy to have without some sacrifices and a lot of hard work.

Nor is it any easier to put together the perfect bodybuilding supplement stack, one that addresses all your needs and gives you the best results. Most bodybuilders prefer to just go with one or two supplements or go without them altogether but the importance of having good supplements can never be stressed enough. The best bodybuilders know very well how important good supplements can be to their training and how it can help them have the best body ever.

Probiotic supplements, in particular, are among the types of supplements that keep coming up as far as coming up with the ideal bodybuilding supplement stack is concerned. Probiotics are live microorganisms in the gut that promote good intestinal and digestive health. These days, the business of good bacteria is a fast-growing industry, what with the word "probiotics" appearing in almost every health product available in the market, from yogurt to granola bars.

Certain types of probiotics are linked to a multitude of health benefits but for bodybuilders, the best benefit of probiotics is the fact that it produces amylolytic, lipolytic and cellulolytic digestive enzymes that help them absorb nutrients better. Since they also have the tendency to over train and subject themselves to various exercise routines that test their endurance limits, probiotics essentially help combat oxidative stress and offers intestinal cell protection against oxidant-related tissue damage. It also reduces a bodybuilder's exposure to respiratory tract infections, gastrointestinal distress and helps regulate the production of the hormone cortisol, which is known to contribute to muscle-wasting.

In addition, the best probiotic supplements these days also contain bacillus coagulans, which is a type of bacteria that produces lactic acid and helps maintain the normal balance of good bacteria in the body. Not only does it improve digestive health, it also improves the immune system and athletic performance and aids in substantial fat loss. In fact, recent studies show that taking one billion colony-forming units of this bacterium showed significant protein absorption for maximum muscle growth and gains.

Also, bacillus coagulans enables your probiotic supplement to have a longer shelf life due to the fact that it is able to withstand extreme conditions. It is surrounded by a natural protective shield that helps it survive the heat and pressure of manufacturing, as well as from stomach acids so that it arrives intact in the intestines unlike other commonly probiotic types like bifidobacterium and lactobacillus which do not come with a protective shield.

When finding the best probiotic supplements, it is important to read the label and find out exactly what strain is used in the product and how much of it is contained therein. The health benefits it is purported to give should be backed by adequate research to ensure you are consuming a product that is safe. If you also have a compromised immune system or any kind of acute illness, you should not consider taking probiotics so before rushing out to the nearest drugstores, check with

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Best Workout Programs For Men Method

Workout Programs For Men
Cut the bullshit and follow carefully perfected steps to reach a new, ripped you! Everything you need to know from nutrition to the best supplements is included. You have to be mindful of 4 things when building muscle: Your calorie intake (how much food your consuming), the exercises you are doing (are you targeting every area of the muscle?), your workout routine (when to work each muscle group), and the mentality you have when you train in the gym.

Best Workout Programs For Men Method
Your calorie intake has to be centered around not only your body type, but the type of activities your partake in and your training intensity. I personally am naturally very skinny. Because of this I have to consume a lot of calories in order to grow and put on muscle mass. In general, skinny guys obviously need to eat more than bigger guys. Use this to your advantage by tailoring your calorie intake to fit your needs. If you are bulking, you should aim for gaining one pound per week; if you are cutting, aim for losing one pound a week. Tweak your diet to find what works best for you!
The exercises in workout programs for men matter!

You have to learn to target each muscle group in a different way in order to make extremely lean gains and overall body symmetry. For example, if you are training legs, you need to stimulate not only your quads, but your glutes, hamstrings, and calves as well. You can do this through knowing which exercises to perform, the rep range to use, and in what order. A typical leg day of workout programs for men looks like this:
1. Warm-up on elliptical (it is very important to warm up your joints before heavy lifting)
2. Leg extensions 3×12 (helps to warm up your knees; I noticed that when I started doing these at the beginning of leg day, my knee pain diminished)
3. Squats 3×5 2×12 (this is the very core of your leg routine; both low-volume, high-intensity and high-volume, low intensity are utilized to build strength and also size through achieving hypertrophy (muscle size growth).
4. Barbell Lunges 3×10 (these are great for your glutes and how they tie in)
5. Leg press 3×12 (perfect for your outer quad sweep; place your feet close together)
6. Leg curl 3×15 (really targets the hamstrings; use slow, controlled motions to really contract and stretch your hams)
7. Stiff-legged deadlift 3×8 (this movement is designed to build massive hamstrings that make your legs look amazing from the back and side)
8. Calf-raises 3×30 (calves respond best to high volume so 30 reps/set is a good way to get them to explode!)
Best Workout Programs For Men and what schedule works best
If you are a beginner, it is best if you focus on core, compound movements such as squat, bench, deadlift, and overhead press. It is also optimal for you to train only 3 days a week and to limit your training sessions. Beginner workout programs for men for chest would look something like this:
1. Bench Press 3×5
2. Incline dumbbell chest fly 3×12
3. Dips 3×5
You will notice that there is very little volume. A beginner will grow best on a low volume routine when nutrition and rest is being taken care of. When you can stop adding weight to your lifts each workout, you know it is time to add more volume- you are now considered intermediate!
Mentality one must have using workout programs for men
When training, your mind must be in alignment with your body. You have to learn to listen to your body so that you can accommodate its needs and grow lean muscle mass. This includes building a proper rest schedule that is flexible. An intermediate routine could look like this:
Day 1: Chest                                                                             Day 2: Back        

Day 3: Shoulders and Traps                                                    Day 4: Legs

Day 4: Legs                                                                             Day 5: Rest

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The Best Bodybuilding Supplement

You don't have to be a body builder to take supplements. Plenty of average joes who work out casually (or maybe a bit harder than most) supplement with supplements  every day.                                                                                                                                                                                                                                          

Supplements range from energy enhancers, muscle recovery aids, strength increasing aids, to shakes to take before bed. In between is about another couple hundred products that are all hype and should be avoided. So which ones are the best then?                                                              

• Protein Powder is an essential supplement to any body building (or muscle building) program. It is one of the oldest supplements and most effective. Most come in a powder form you can use in a shake - or if you are quirky, you can incorporate it into food                                               
• Protein powders main goal is to give you the protein needed to recover and aid in muscle building. With as much as 30 grams of protein per scoop, it's a good way to meet your macros in a day.                                                                                                                                               
• Lots of protein powder also include other ingredients that help aid your body in other ways. It's a great supplement that can be taken year round.                                                                                 
• Creatine is another great and well researched supplement. It too has been around for a long time and everyone from athletes to casuals use it. Creatine is a natural occurring acid in red meats and your body that helps fuel cells in your muscles.                                                                        
• Taken mostly in a micronized (or pill) form - creatine is tasteless in most cases and iseasy to take. It's cheap, effective, and will give you the most immediate results for your buck. Creatine is often cycled every month as well to keep the body fresh.                                                                       
• Pre-Workout's isn't just what you do before work out - it's a supplement you take before a workout! A Pre-Workout supplement (yes that's its real name) will aid you in many ways you never thought possible through a supplement.                                                                                          
• Usually taken in powder form mixed with water - it will provide you with an energy blend to help pep you up and focus in the gym. I'm talking insane, mental, focus. You know, the zone? A pre-workout will put you in the zone and provide you energy for your entire workout.                                                 
• Pre-Workouts feature a variety of ingredients so be sure to read what your getting. Again the main focus is the energy blend which can be anything from caffeine to coffee.                                       
• Bam, that's it! Yes just three big supplements that we feel are the best. Sure, they're other products on the market - but I don't find them to be as effective as the three I listed in this article.                                                                                                                                                
• Be sure to consult with a doctor before supplementing with anything to make sure you are healthy enough to do so.                                                                                                                             
• For more on supplements and weight training check out the 10rate Best Supplements section for reviews, top 10 lists, and more on supplements! Don't have a workout plan? Check out some of the Best Workout Plans also!

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How to Build Chest Muscle Lightning Fast in 3 Easy Steps

If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I - Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals "pecs" are pretty big muscles, which means you're going to have work out different parts of your chest "one at a time" if you want maximum results and the fastest gains possible.

It's real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.
These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.
Here are a few exercises you can use to build chest muscle very quickly.
Upper Chest Muscle Exercises
- Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes
Lower Chest Muscle Exercises
- Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes
Inner Chest Muscle Exercises
- Standing Cable Crossovers - Flat Bench Dumbbell Flyes
Outer Chest Muscle Exercises
- Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes
By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.
How to Build Chest Muscle Step II - Work Your Chest to Failure
If you want to build chest muscle, you have to train your chest to failure. If you don't know what I mean, it's very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.
This is why you also NEED a spotter - someone to help you when your muscles fail during an exercise. For example, if you're bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed - that's the key to unlocking HUGE muscle gains.
When you train your chest muscle to failure like this, your body says "Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won't be as strenuous as last time". Training like this can and will lead to HUGE chest muscle gains quickly.
How to Build Chest Muscle Step III - Don't Cheat on Your "Negatives"
What are "negatives"? - Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you've reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).
Most people use gravity during negatives instead of having a controlled movement downward. This is what I call "cheating your negatives" and it's also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it'll be pretty dangerous and "useless" when you're trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.
Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.
Remember, it's not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example
So don't cheat yourself out of building the massive chest you desire by cheating on your negatives - this is when much of the pressure is being put on your muscles, so don't "wimp out".
To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you'll be on the road to a massive chest in no time.

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How sports nutrition supplements can prove beneficial

As a sportsperson, the only thing that stays in your mind is to boost your performance levels in order to perform better in your respective sport/game. There is nothing wrong in this as every sportsperson wants to be the best and wish to stay the same for a longer duration. If you have a careless attitude towards your diet then it is surely going to affect your sporting career. Including sports nutrition supplements is one of the effective ways of making your diet intake effective.                                                                                                    Protein – It is one of the key sports supplements that give you a boost to your overall performance as a sportsperson. When you exercise on a daily basis, you need right amount of protein to fuel your workout sessions. Following are its well-known types                                                                              
 Whey Protein – It is a complete protein which contains nine key amino acids and the best thing is that it contains low lactose content. It is a unique blend of Bovine serum albumin, Beta-lactoglobulin, Immunoglobin and Alpha-lactalbumin. It helps in improving muscle protein synthesis and promotes growth of lean tissue mass.                  

                                                                                                     
Casein Protein – It is anti-catabolic in nature and rich in calcium. It is a slow digesting source of protein and a key supplement for the health enthusiasts, bodybuilders and athletes.                                
Soy Protein – It is a plant-based protein which is obtained from soy beans. Soy is rich in Glutamine and Arginine which helps in muscle formation. It also plays a key role in rebuilding the muscle.                  
Amino Acids – These are important for the bodybuilders and health enthusiasts. Following are the types of amino acids –                                                                                                                                    
BCAAs – They are key amino acids which comprise of Isoleucine, Valine, and Leucine. It helps in improving the sports performance, improves exercise performance, and reduces the muscle breakdown.                                                                                                                                                    
Glutamine – It is an amino acid and it helps in recovering from the strength training. In addition to this, it also helps in protein synthesis                                                                                                              
Taurine – It is an amino acid that is present in various pre-workout formulas. It also offers treatment for congestive heart failure, liver disease, high blood pressure and cystic fibrosis.                                                    
Creatine – It is an important supplement that should be consumed if you are a strength trainer or a bodybuilder who is looking to gain muscle strength & size. Consuming Creatine before exercise prepares you to perform strenuous exercises.                                                                                          
Beta Alanine – It helps in reducing the fatigue sensation while you workout. It also makes considerable improvements in muscular endurance.                                                                                        
HMB – It proves useful in reducing muscle damage and has anti-catabolic effects that help in having lean body mass.                                                                                                                                                                     Benefits –
Sports persons have to toil hard to improve their performance and they make use of varied measures in order to achieve it. There is no doubt that sports supplements give a boost to the overall performance of the sportspersons. Following are some of the reasons as why one should make use of these supplements                                                                                                                                        
Sportspersons and athletes have to undergo various fitness measures to maintain their fitness levels. From pumping iron to exercise drills, this is where varied sports supplements come handy in providing the extra energy that is required for such workout sessions.                                                              
Training sessions should be teamed up with the ingestion of right nutritional supplements. These supplements provide the human body with the essential minerals, vitamins and proteins that helps you to get more out of your exercise sessions.                                                                                                  
You should ingest higher amounts of protein, even if you are physically fit or active. Protein will help you in the repair of broken tissues while you workout.                                                                                    
You need to have right amount of calories ingestion which is important for the absorption of proteins. With the right amount of calories, you ensure that your body gets the energy that is required for keeping the protein reserves together.                                                                                                                    
If you are a sportsperson or an athlete, the significance of sports nutrition supplements cannot be overlooked. In order to gain desired results, you have to ensure that you have chosen the right supplements. You can ask your trainer or a physician that will surely help you make a right decision.

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The Best Times to Use Protein Shakes for Maximum Results

The Best Times to Use Protein Shakes for Maximum Results

Most people who start bodybuilding don't realize that it's more of a set process. If you don't stick to it, you aren't going to be able to see the best results. A lot of newcomers also don't realize that there are different types of supplements that will affect differently on your workout regime, and thus they should be taken at certain times. Protein shakes are just one of the few examples of how you can either make or break your body, for example. There are different types of protein mixes that can be found anywhere from nutrient shops to average brands you can find in grocery stores. Whey protein is generally the most bulky, average supplement, and is meant to be used at every part of the day, for instance.

But some protein powders aren't the same, and will really only truly benefit you if used after or before your workout. For instance, PXS is a protein powder that is meant to be used after you do your workout. While it has protein, calories, and other nutrients that will help your body no matter when you use it, it is also so expensive because of its main purpose. This powder will help your body absorb as much protein as possible after your workout, as well as other nutrients that are necessary for your body to fully get the most out of what you accomplish in that time frame. If you haven't worked out before you actually take this supplement, then you are only benefiting from half of it. In other words, you aren't actually getting as much as you could be from it.
There are some protein shakes, however, that should be used throughout the day, and can't be overdone or taken incorrectly. As long as they are either mixed in milk or water (generally milk is your best bet if you aren't allergic or can stand to drink a lot in a day), you are going to see steady results. The general principle with overall protein is that the more you take, the more you are going to see and be able to reflect on. It is nearly impossible to overdose yourself on protein shakes, as you are simply giving your body the minerals and vitamins it already takes advantage of.

Protein shakes in accordance to other supplements should be reviewed beforehand by a doctor or nutrition specialist. Sometimes you will want to take your drinks in fluency with some sort of other supplement you have, such as weight gain pills, workout enhancements, etc. These have a tendency to amplify the effects in a rather positive way, and should also be reviewed to make sure that it can't be harmful to you for some reason. As been said before, however, protein shakes alone will not harm you in any way shape or form.
So what about protein shakes before your workout? Just like they have post-exercise mixes, they also have those which should be taken in right before you start your regime. These are generally less expensive than any sort of post-mix, and have a set of instructions to be followed carefully so that you don't risk making your workout as beneficial as possible. Another thing to keep in mind is that when you are crushing protein shakes all day, especially when mixed with milk; you will find them hard to take in a few cups forward. Make sure to eat as much as possible when you do decide to drink them, as it makes it go down quite a bit easier. This will also keep your stomach from becoming upset or uncomfortable, as that much milk in protein can have that effect if not balanced correctly with food.

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Top 10 Vegetarian Sources Of Protein

Whether you're a vegetarian , or not there are lots of tasty meat-free sources of protein that also pack additional health benefits. Read through the list of the top 10 vegetarian sources of protein below and tell us your favorite in the comments.

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How to Get the Best Physique

How to Get the Best Physique

1) Working out too much:
Everyone trying to get the best physique or dream body that they want think that the best way to get it is simply just by exercising as much as possible. Let's face it, if it was that easy, any male or female could be in the best shape of their life in a week. The correct overlooked way is to let your muscles rest after a workout. For example, if you work out a certain muscle group two days in a row without rest then they are not getting enough time to develop, and you will actually lose muscle. Yes, you can lose muscle and many people succumb to this by not letting the targeted muscle group rest.                        
2) Depending on supplements:
Don't get me wrong, supplements can be a key component when trying to get a ripped body, but if you're at the local store everyday of the week trying to find the best supplement then let me be the first person to tell you to stop. It is a mistake that the average strength trainer makes. The true results come from the workout itself and not the enhancements. Stay away from the pills and powders, and focus more on your workouts and diets. Which leads to my next point about diets and different foods.
3) Improper dieting:
If you want the best muscular physique you can possibly get then you're going to need a proper diet. It's not all about getting the biggest piece of meat you can eat,and feel relieved once you have a decent amount of protein in your body. Fruits, vegetables, and even foods high in carbs are just as essential. Remember, variety is the spice of life and in this case, it's one of the biggest factors in having a great body.                                                                                                                                
4) Going for muscle mass:
Too many people looking to get a good physique think they should be lifting the heaviest weights they have and building muscle mass. What they don't realize is that by doing so, they are actually working towards the bulky look that many body builders have. The hard truth is that you have to use lighter weight and do more reps to get lean muscles. Those are the muscles that give you the attractive look you're going for and the body people will envy.                                                                            
5) Not slimming down:
Anyone looking to put on muscle and get the best body need to build muscle as well as lose fat. If you try to gain muscle while having excess fat, you're only going to get stretch marks and look burly. You're reading this because you want an amazing body, not to be the biggest looking male or female on the planet. In order to do so, you need to slim down. This is much easier than building muscle believe it or not. Different ways to lose that gut and work towards a six-pack is to jog, swim, do cardiovascular workouts, and most of all, just be active.
                                                                                 Article Source: http://EzineArticles.com/7482281

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Great 7Day Workout Program for bodybuilding

Everyone knows that in order to build a muscular body you need to go to the gym and workout. However, this is just a fraction of the story. There is a lot more to it than you thought. Muscle building is a slow process which requires a strict disciplinary schedule in terms of work out, diet and sleep. Furthermore, it needs a lot of patience, strong will and determination to go all the way till the end to accomplish what you started. So if you though just going to the gym and lifting some dumbbells will get you there, you need to think again. Read below to know exactly what you need to do.

After you have joined a gym you must go to the instructor and take his consultation. Tell him about your plan and what you want to achieve. Depending on your physique he/she will give you an exercise routine which you will need to follow. It will mostly consist of a body part wise exercise schedule. You must work one part of your body per day to get maximum results. It is important that you consult an instructor as you must know exactly what to do and when to do. Otherwise you will only end up spending time for nothing.      

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Gaining Muscle Fast!

Lots of people spend years gaining their muscles but don't get the results they want. Others want to get bigger, but they just don't know where to start. Whether you want to bulk up, get a bigger chest, or want to achieve any other muscle gaining goal, here's some great tips and tricks that will help you immediately get better results:
- Don't do cardio and weights at the same time. You have to concentrate on the weights to maximize your results. Only use a 5-10 minute cardio warm-up, otherwise you are burning calories that your body needs to gain muscle.      
                                                                                                                         
- Go hard. Use some heavy weights that give you a challenge. Lift 8-10 repetitions per set, and do 3-5 sets per exercise.                                                                                                                                        

- Use the "big three" exercise. These are the deadlift, the squad, and the bench press. They help you gaining muscle fast, and build strength.                                                                                                            
- Lift. Use different kind of bells and machines. Like: drumbells, barbells and weight lifting machines. These weights will help you successfully getting stronger, and makes the muscle building progress faster.                                                                                                                                          
- Eat properly. If you want to increase muscle you have to eat well on the days you exercise. Especially one hour before and one hour after your training, this helps feeding your muscle so they will grow bigger. Try to eat more healthy proteins like beef, fish and healthy carbohydrates like yams, sweet potatoes and healthy fats like coconut milk.                                                                                  
- Take your rest. A muscle needs rest to repair from the muscle-building training session. This repair period will take about 72 hours. So don't train every time the same muscle, but train for example: Monday chest, Wednesday back, Friday abs.                                                                                                    
- Train at least 2-3 times each week. To gaining muscle fast a 3 times training will be enough. If you are a beginner it's highly recommended to train 2 times a week for about a month and build it up later.
- Recover. You have to give your body what it needs to recover. A few tips: shower a little colder than you used to be helps a lot, buy some large clothes that fit well, and your minimum sleep has to be 8 hours a day, in this time recovery and repair occurs.                                                                                  
- Set goals that are reasonable. Make a list of how much weight you want yourself to lift for a period or how many fat you will lose. If you have some clear goals, you know what to work for and this makes it easier to get it.                                                                                                                                      
- Make a bet with yourself and your friends. It helps and motivates you if you make a bet. You can say: in the next month I can do 5 sets of this exercise instead of 3.                                                                    
- Last, but not least. Keep pushing yourself and look at the progress you make. See yourself having progression and getting bigger and bigger in no time.                                                                                
Don't worry if you think this is not for me, or this will take me too long. If you know what

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Gain Muscle and Increase Your Chest by One Inch in a Week

Gain Muscle and Increase Your Chest by One Inch in a Week

Today I am going to explain to you how to quickly and easily add an inch of muscle to your chest and increase your bench press.                                                                                                                                  
All you need to do is follow this simple push up routine for a week and you will see incredible gains. I did this routine a few weeks ago and I saw a noticeable increase in strength as well as muscle mass.
Before I started my chest measured 39 inches and I could bench 255 twice. After I finished, my chest had increased to 40 inches and I was able to bench 255 five times. This is an incredible increase in strength.

So here is the routine:
Day 1 is a work day, which is when you will build the muscle. On work days after you wake up you will do as many push ups as you can. This is your max set. Every 2 hours you will do another set of push ups. Each set will be half as many push ups as the last set. If a set should be less than 5 push ups, then do 5 instead of half. Stop once you have done 5 sets.                                                                      
Day 2 is a recovery day, which is when your body recovers so you are able to do another work day. Do 50% as many push ups as you max set from the day before when you wake up, then do the same number of push ups 2 hours later and you are done for the day.                                                                          
From here on out you will alternate between work days and recovery days. Each work day you will reset your max set when you wake up. Be sure to eat more than normal on work days, and get plenty of protein. On day 1 my max set was 65. By day 7 my max set was 100. This routine can work for anyone, whether you haven't worked out in years or you go to the gym several times a week. I have been going to the gym several times a week for over 3 years and this routine added an inch to my chest and added more than 20 pounds to my bench. Give it a try, what do you have to lose? A week?
While was doing this routine I still hit the gym and worked shoulders,
back and biceps but I avoided  working my chest and triceps.

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Chest Workouts, What Are the Best Ones to Do?

There are a few particular chest workouts that are really going to be great for you but you just don't yet know which ones they are. There are also some terrific chest workouts which you can try and that you can do if you are a female, however, most women don't tend to want an overly muscular and worked out chest. It is generally more for the men, who want to work out their pectoral muscles and who want to benefit from really good chest workout ideas.
Ideas
One of the great chest workouts to try, and is going to be a great starter for you, is the cable crossovers exercise which is performed as follows:
1. Hold the pulleys in each hand, after setting the resistance for the pulleys and positioning the pulleys above your head.
2. Step forward of an imaginary line between the two pulleys while having a slight lean forward in your posture from the waist up and pulling your two arms together in front of you. This is the starting position.

3. Slowly let your arms travel back in an arc until you feel a slight stretch in your chest, maintain a slight bend in the elbow to stop bicep stress and breathe in as you perform this movement. Note your shoulders should be moving but your body and arms should remain in the same positions.
4. Using the same arc motion return your arms to the starting position. Remembering to breathe out at the same time and to keep your body and arms in the same positions while moving the shoulders.
5. Continue until the desired reps are reached.
Another great chest workout exercise to try is the incline dumbbell press, my favorite one, which is very similar to the bench press exercise. The exercise is simple as follows:
1. Set-up by sitting down on the bench supporting the two dumbbells on your thighs, then once settled on the bench lift your dumbbells up to shoulder width apart in front of your chest. Finally twist your hands so your palms face away from you as if you are holding a bar between the two.
2. Keeping control of your dumbbells constantly push them up with your chest as you breathe out.
3. Once you reach the top hold and then lower your dumbbells back down to your chest.
4. Repeat the movement for the required repetitions.
A final exercise which I think is great is the press up. It is simple, effective, works more than just the chest, can be varied to increase or decrease difficulty and is easily done anywhere and without weights. It is performed as follows:
1. Lie flat on the floor and place your hands just above shoulder width apart, and holding yourself on them with straight arms.
2. Lower yourself down while inhaling until your chest almost touches the floor.
3. Hold and then return to the top while exhaling.
4. Repeat for the required repetitions.
These three exercises will be a great start to your chest workouts.
A little bonus advice an exercise rhythm that works great for me and others who I have researched is to do the following. The motion you breathe out on, i.e. the strenuous part, should take 1 second, then you hold at the top for 1 second, then the motion you breathe in on, i.e. the relaxation part, should take 2 seconds. This should help you to get the max out of your reps and you will certainly feel it.

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4 Best Bodybuilding Supplements To Support Your Nutrition

Starting on weight training, but don't know how to? Note these 2 "hard and fast" rules for muscle building to begin with:
Don't weight train more than 4 times a week, and not more than 75 minutes per session. Otherwise, you're categorically "overtraining" and overexerting your muscles. Thus, your packs of flesh wear and tear more rapidly and cannot recover between your workouts.

Eat sufficient proteins- ideally 20 gms per meal or at least 1gm of protein for every pound of your body weight everyday- both on your training and rest days.
Following these nitty- gritties of bodybuilding are the boosters- supplements. You're bodybuilding, and you can't take your "feel good-look awesome" agenda haphazardly. Take the best bodybuilding supplements. No worries about stretching your budget and breaking your pocket, though, because even the best bodybuilding supplements can be bought at amazing discounts. What should you look for in muscle building supplements?

Whey protein supplements before and after your workouts- because it is a fast digesting protein source, whey protein provides ample amino acids for enhanced physiological processes during your workouts. Thus, you have stronger trainings and faster muscle- building. Take whey protein supplements to augment your whole food diet. Pre workout and post workout whey protein shakes do the trick. The exact measure is ¼ gm of protein per pound of your body weight. So if you're a 200 pounder, you can take 50 gms of whey protein before your training, and another 50 gms after.

Fast- digesting carbs for post- workout supplement- don't overemphasize proteins at the expense of carbs because carbs fuel muscle growth, consequently supporting recovery. Take carb supplements congruent to your protein intake. 100gms of carbs should be split evenly before and after workouts if you're a 200 pounder, for example. Support your whole food carb intake from whole grain breads and pastas and slow digesting carbs yam and oatmeal with carb supplements.

Creatin for stronger workouts- have your nutrition in good shape, and that's when creatine can work its magic. That's why protein and carbs come first. As an amino acid compound, creatine increases ATP production making you lift heavier weights and complete more reps. The effects are more noticeable on your initial intake. Taking creatine after workouts promotes better delivery of nutrients to your muscles, mainly because muscles become more permeable after exercise. The recommended dose is a total of 10 gms of creatine per day, or specifically 3- 5 gms before and after workouts.

Vitamin C for faster muscle growth and recovery- as an antioxidant, vitamin C neutralizes the damage caused my free- radicals in your body. These highly- reactive molecules reproduce when you workout. Vitamin C also enhances energy, potentially beneficial for hard- trainers and sedentaries. For starters, take 500- 1,000 mgs of vitamin C once or twice a day, gradually increasing your intake by 500 mgs each day in the succeeding weeks until you reach 2000 to 4000 mg dosage of vitamin C per day, in 2- 4 doses of 500- 1000 per intake

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Best Foods for Bodybuilding

There are two major reasons why obesity is on the rise. People are not moving their bodies (exercising) and the consumption of processed, high fat foods is skyrocketing. Bad food choices are a key factor that seriously increases your weight and creates a multitude of health problems. Beer and chips do not create muscle!
You need not to go Mars however to find something special to bulk up and build your muscles. You can find the most powerful muscle building foods in your local supermarket.
Identifying Bad and Good Foods
The simple logic to finding good food is - looking for food that is high is value such as protein, the right amount of carbohydrates and good fats, vitamins and minerals.
Bad foods are generally foods that are ready to serve in 5 minutes like - burgers, pizzas, hotdogs, various forms of pre-cooked and processed meats, battered fish and chips, potato chips, ice cream, cold drinks and sweet dishes that contains high volume of sugar. Alcoholic beverages like beer and wine also add a huge amount of unnecessary calories to your body.

Best Foods for Bodybuilding

Before we move forward, we need to know, what kind of food builds your muscles? Well, the answer is those that are protein rich. Only a protein rich diet can build your muscles by supplying the necessary amino acids to complete the protein chain for successful muscle building. Basically, our body requires a number of proteins to build muscles, so it is essential that you consume different proteins in order to complete the protein chain.
Here is a brief list of those foods that can help you to bulk up:
Eggs
This is an affordable and very useful protein source for body builders. The main benefit of egg protein is that it absorbs very quickly and gives you amazing results. But keep in mind that you should only have the egg white not the egg yolk, as egg yolks contain large amounts of cholesterol. Usually, one egg contains 50kcal with 84% of protein, 0% fat and only 8% of carbohydrates. It is cheap and a very good staple food for bodybuilders.
Turkey and Chicken
Both are excellent sources of lean meat. Red meat is good for muscle building but it has some drawbacks. You can't consume red meat in large volume, because it creates digestive problems and other issues - whereas chicken and turkey don't cause those problems. Usually, a chicken or turkey breast contains 9 grams of protein (approx) and they are a very good source of vitamin B and phosphorous.
Fish
Fish is another great source of protein and it contains nearly 0% carbohydrates. It should be a regular part of your diet. Fish not only contains protein, they also contain several other important fatty acids like omega -3. Omega-3 and other essential fatty acids keep your heart healthy, is great for your skin and for maintaining brain function (and intelligence). It also very good for your eyes. If you are trying to reduce your weight, then you can't eliminate fish from your diet as fish oil is very good for reducing fat. Fish is easier to digest than beef or pork. Just don't have it battered!
Other foods
Other high protein food include nuts, legumes and beans, cheese, red meat, yogurt, and spinach, which all work very well for muscle building. You must also hydrate your body with plain water at regular intervals to avoid dehydration. For serious body builders, check out the range of protein powders to give you a real muscle building edge. Coupled with a fruit and berry shake, these can improve your efforts ten fold.

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Friday Q&A: Psoriasis and Yoga

Q: I'm personally concerned by psoriasis if you can write something about this it would be really great.

A: Psoriasis, probably due to so many TV ads about over-the-counter treatments over the years, is a word most of us have heard before. “The heartbreak of psoriasis” still rings in my ears when I think about those ads! But what is psoriasis, really, and how could yoga practices influence its course?

Psoriasis is primarily a skin condition that has a very distinct pattern, which involves thickened patches, called plaques, which often, but not exclusively, appear over the boney areas around the joints. You may have even seen someone with this affecting their elbows, as this is likely the area of the body that would be exposed to your view, especially in short-sleeve shirt seasons. According to the Mayo Clinic:

“Psoriasis is a common skin condition that changes the life cycle of skin cells. Psoriasis causes cells to build up rapidly on the surface of the skin. The extra skin cells form thick, silvery scales and itchy, dry, red patches that are sometimes painful.”

Some would consider the patches unsightly, perhaps, but is likely the itching and pain that are going to be of more importance in leading to treatment of the condition for those who have it. It is a chronic condition without a cure at this time. Treatments your doctor may offer are directed at addressing the plaques and stopping the skin cells from growing so quickly. Even over the counter steroid creams and exposure of the skin to natural sunlight may help.

In addition to plaques on the joints, patches of psoriasis can also occur on the neck, in the scalp, in the folds of flesh, such as under the breasts, and on the fingernails. This varies from person to person. You are usually encouraged to seek medical attention if the patches move beyond the nuisance stage and are causing you discomfort or pain, are making your routine tasks difficult are causing you concern about your appearance, or more rarely, are leading to joint problems of an arthritic quality.

Although not fully understood, psoriasis is at least partly an autoimmune disease, where your immune system mistakes your cells for outside invaders. In this case, your specialized white blood cells known as T cells attack your healthy skin cells by mistake and start the inflammatory ball rolling. Yoga has been shown to have a beneficial effect on supporting a healthier immune system, so this may be one way in which yoga could be of benefit to psoriasis sufferers.

It also turns out that certain “triggers” may be present that lead to flares in these people. These include acute infections, such as strep throat, injury to the skin, such as a scrape, cut, bug bite or severe sunburn, stress, cold weather, smoking, heavy alcohol drinking, and some medications (check with your doctor on what these are!). Yoga has been demonstrated to reduce stress levels, as we have often written about here at YFHA, and the mindfulness skills of yoga could lead to improved self awareness that could improve your chances of identifying a trigger sooner and addressing it before it worsens you skin condition. Yoga practices can also support changing unhealthy lifestyle choices, such as smoking, and could help alcoholism and/or heavy alcohol use.

Some of these triggers also turn out to be risk factors for developing psoriasis in the first place, such as unaddressed stress and smoking. In addition, a family history of one parent or both parents having psoriasis is the biggest risk factor for developing it yourself. Obesity is another risk factor, as is serious infection like HIV, or people with recurring infections, such as ongoing strep throat. Yoga, again, can be helpful in addressing stress, smoking and can be helpful in some instances if you desire to lose weight.

It has also been observed that people with ongoing psoriasis can lead to other quality of life issues that put you at greater risk for low self-esteem, depression, or social isolation. The successes one might experience in a regular yoga class might lead to improved self-esteem, and regular attendance of a public class could help combat social isolation. And depression has been studied and found to improve with yoga, so even more reasons for adopting a regular practice!

Finally, there is a complication of psoriasis known as psoriatic arthritis, in which the psoriasis can cause joint damage and loss of function in some joints, as with other forms of arthritis. This can be debilitating in more extreme cases. We have written about how yoga can be beneficial for arthritis in these past posts, so to learn more about yoga for arthritis, check out Yoga for Osteoarthritis and our posts on arthritis of specific joints, such as hands or spine (see How to Search).

The biggest caution for someone with active psoriasis who is just starting to do yoga would be making sure the poses you practice do not aggravate your skin symptoms. For example, if you had painful patches on your elbows, practicing forearm balance, which involves pressure and tension on the skin around the elbows, might not be a good idea—at least not while the area is painful or raw. This may seem like a common sense recommendation, but it seems worth stating just in case.

All in all, yoga seems like a good addition to the western medical treatments that someone with psoriasis is already receiving. I know of a few of my students who have psoriasis and they seem to be enjoying regular practice. And I would love to hear from any of our readers who have psoriasis. Has yoga had noticeable positive effects on the course of your psoriasis?

—Baxter

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Yoga Nidra, Satyananda Saraswati, and Sexual Abuse

by Nina 

The Blow to the Heart by Rene Magritte*

“The notion of leading people into a vulnerable, trance-like state by using a technique that was invented by an alleged rapist who then validated it by correlation with obscure medieval sources is intolerable to me. The power and utility of the methods emerging from Satyananda’s legacy rest on an implicit appreciation of the man’s integrity, which is now under serious attack.” —Matthew Remski

If you have been reading our blog for any period of time, you surely will have noticed many references to yoga nidra, a highly structured form of guided Savasana. As recently as Tuesday, December 17, in our interview with her, Cheryl Fenner Brown recommended the practice for people with cancer. And while I don’t practice yoga nidra or teach it (though I’ve tried it, I have never liked it), Baxter does teach it and has recorded a short version of it for our readers (see Audio Tracks).

Do you know anything about the history of this practice? While many believe that yoga nidra is an ancient practice, there is no evidence to support this claim. In fact, I addressed this issue in our post Friday Q&A: What is Yoga Nidra?  In this post, I said that yoga nidra was developed by Swami Satyananda Saraswati in the twentieth century (based on the teachings of his guru). He wrote:

“I came across many important but little known practices, which interested me greatly. After practicing them myself, I decided to construct a new system called yoga nidra which would incorporate the essence of these practices without having complicated ritualistic drawbacks.”

Swami Satyananda Saraswati describes the yoga nidra practice in great detail in his book Yoga Nidra. The form of practice taught by Swami Satyananda includes eight stages: Internalisation, Sankalpa, Rotation of Consciousness, Breath Awareness, Manifestation of Opposites, Creative Visualization, Sankalpa and Externalisation. Contemporary teachers, such as our very own Baxter Bell, often create their own versions of yoga nidra.

If you’ve read the title of this post and the opening quote, you’re probably putting two and two together right now. Yes, sadly, there is now credible evidence that Satyananda as well as several of his disciples were involved in sexually abusing students and even children at the Bihar School of Yoga Ashram. Here’s how Richard Miller, Ph.D. and long-time teacher of a form of yoga nidra that he calls iRest put it:

"I’m am truly saddened to bear witness to the alleged facts that continue to be revealed, which are alleged to have taken place at the Australia Bihar School of Yoga (BSY) Ashram (now Mangrove Mountain Retreat) in the 70's and 80's, and which now point to the possibility that these have continued into the 90’s and perhaps even to this present day, that involved Swami Akhandananda, and appear to have involved Swami Satyananda, and appear to implicate Satyananda’s protégé, Swami Niranjananda, as well, which also imply that others within BYS may have know, as well." —Richard Miller

We’ll have more from Richard Miller later on. In the meantime for those who want more complete information on the investigation being conducted and the accusations against Satyanananda and his protégés, see Boycott Satyananda’s Literature and Methods Until Reparations are Made for Sexual Abuse.

Obviously this news is extremely disturbing. First of all, it’s another case of yoga “gurus” abusing their power and of their disciples covering up their criminal behavior, which is horrifying enough on its own. But for us, although we are in no way associated with Satyananda’s lineage, we have in the past promoted Satyananda’s book and his work in general, which while not contributing financially to him personally (he is dead), does contribute financially to the organization he founded and that currently has members who are under suspicion for their own criminal behavior or for covering up the crimes of others. And we do not want to continue to support this organization in any way.

Although I’m not sure exactly we are going to do about this yet (we might, for example, stop using the term “yoga nidra” for what is really just a structured form of guided relaxation), to start I thought it was important to get this news out because so many of our readers practice and even teach this technique, and they need to be empowered to make their own decisions about it.

Then, because I don’t practice or teach this technique myself, I discussed the situation with Baxter, who does. While a lot of people are using the “don’t throw the baby out with the bathwater metaphor” to promote separating the value of the yoga nidra techniques he developed from the personal conduct of the man himself, there is especial concern about yoga nidra as opposed to say, Sun Salutations, because of the inclusion in the practice of “suggestions” to people who are in a kind of “trace” or “hypnagogic,” state. Here is how Baxter responded to me when I asked him about his teaching of the technique:

“I follow what I believe has become a standard format, where in addition to guided relaxation, they are asked to set a sankalpa (intention), near the start of the practice and are asked to recall it again near the end of the practice. The guided visualizations include imagining sensations, such as hot/cold, heavy/light, imagining they are looking out at the darkness of deep space and noticing what images arise from their own imagination, scanning the body in great detail, quickly visualizing things that I list off, such as a sunset, a front door, a monk meditating, waves on the ocean, a flower and such, and then some sort of guided imagery of going into a friendly forest or walk on the beach, coming to a place of contemplation, and usually reflecting on health, vitality, healing, emotional well-being, or some other sort of beneficial idea, and coming back to body and breath awareness before recalling intention and finishing.

The idea of “suggestive” language would likely appear in the portion of yoga nidra I described above as the forest or beach experience. So, yes, you are “suggesting” things to the person, but all of the yoga nidras I do have this benevolent, self-empowering tenor to them. Could someone else use manipulative language? Obviously.”

For now, Baxter and I are still thinking about this, and what we might do with regard to the yoga nidra practice on our blog. Obviously, I’m going to stop recommending the book by Satyananada and will revise the post I wrote about his work. Baxter needs to make his own decisions about how he teaches the technique and maybe what he calls it.

In the meantime, there is, of course, a lesson for all of us here, whether or not we practice or teach yoga nidra. Do any of you remember my post Abuse of Power in the Yoga World about Kausthub Desikachar? In that post I quoted R. Sriram (and linked to a letter in which he advised people to boycott the Krishnamacharya Healing & Yoga Foundation) as follows:

Yoga is not about culling out spirits or surrendering one’s individual will power to a teacher who assumes the role of a yoga-sorcerer. No teacher in the world has a right to demand authority over others. The goal of yoga is Kaivalya, independency and not wrong devotion. —R. Sriram

Yes, once again, “wrong devotion” is exactly what made it possible for Satyananda and his disciples to abuse their power over others and what caused other followers to cover up crimes that they knew about. And this is something we all need to keep in mind when we are looking for a yoga teacher, participate in any yoga “lineage,” or turn to any outside authority to guide us. In his statement below, Richard Miller says:

"The current situation unfolding at BSY challenges us, yet again, to make sure we are looking into our own hearts for what is truth, not outside to outer authorities. To the degree we depend upon outside authorities is the degree to which situations like this will occur and disorient us. Buddha rightly pointed out during his lifetime, and again on his deathbed, that we each need to be a light unto ourselves. It is a fact that we are all interconnected, not-separate. It is a fact that we need one another as we walk through this mystery called life. It is also a fact that all of us do go astray at times. We should condemn the actions of Swami Akhandananda and Swami Satyananda and any others who are and will be implicated in engaging in sexual abuse. We should do all that is within our power to stop those who are engaging in such acting out behaviors."

Richard Miller's Statement in Full

"In the coming days, if you're not already privy to the news coming out of Australia with regards to the Bihar School of Yoga, I'd like to post here my response to what is now unfolding in ever disturbing details (see Boycott Satyananda’s Literature and Methods Until Reparations are Made for Sexual Abuse). 

With respect to this news, several weeks ago IRI pulled out of teaching a retreat at Mangrove Mountain Retreat Center in Sydney, and moved my April 2015 retreat to another venue in Sydney.

Here is my response in this moment to the facts that are becoming more and more clear of the sexual abuse carried out by disciples of, and by testimony given of those who were abused, by Swami Satyananda.

I’m am truly saddened to bear witness to the alleged facts that continue to be revealed, which are alleged to have taken place at the Australia Bihar School of Yoga (BSY) Ashram (now Mangrove Mountain Retreat) in the 70's and 80's, and which now point to the possibility that these have continued into the 90’s and perhaps even to this present day, that involved Swami Akhandananda, and appear to have involved Swami Satyananda, and appear to implicate Satyananda’s protégé, Swami Niranjananda, as well, which also imply that others within BYS may have know, as well.

We must use this moment as an opportunity to support those who have been injured, offer our deepest heartfelt help to those in need, but keep up our own self-inquiry into what truth truly is. We are each human, fallible, as we search for, find, and live truth. We are each always doing the best we can. This is not an excuse, but the truth of what is. We must have compassion, but also recognize what actions we each need to take in situations like this, that stop perpetrators from continuing on, while helping those who have been abused, heal. 

Every teacher is a fallible human being. We must be careful not to throw the teachings away with the teacher, the baby, with the bathwater. The sacred teachings that underlie meditation, which in this are derived from the yoga tradition, are derived from thousands of years of people who have come before us, who have struggled and searched to understand the deep truth that lie behind who we are and this mystery called “life”. 

The current situation unfolding at BSY challenges us, yet again, to make sure we are looking into our own hearts for what is truth, not outside to outer authorities. To the degree we depend upon outside authorities is the degree to which situations like this will occur and disorient us. Buddha rightly pointed out during his lifetime, and again on his deathbed, that we each need to be a light unto ourselves. It is a fact that we are all interconnected, not-separate. It is a fact that we need one another as we walk through this mystery called life. It is also a fact that all of us do go astray at times. We should condemn the actions of Swami Akhandananda and Swami Satyananda and any others who are and will be implicated in engaging in sexual abuse. We should do all that is within our power to stop those who are engaging in such acting out behaviors.

I feel deeply in my heart and soul for those who have been injured. I will be doing all that is in my power to help them heal. I also know in the depths of my heart, the realization of non-separation that comes from these precious teachings of meditation and self-inquiry. The teachings cannot be tarnished, no matter the actions of those who go off course. May we have compassion for those who have acted in untruth. May we have love in our hearts for those who need healing. May we develop right understanding as we navigate these awful, present circumstances.

I live in service to others, and to these precious teachings that have given me so much. May we support each other in community. May we help those in need, heal. My we keep diving deeply within ourselves to understand what truth is.

Richard Miller
President, Integrative Restoration Institute
Co-Founder, International Association of Yoga Therapists

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News on Balance, Falling, and Yoga

by Baxter

In preparation for my Yoga U Online webinar Yoga for Core Integrity and Balance that started last Tuesday and finishes this Thursday, December 18, 2014, I was reading two papers that shed some interesting light on why we should to be concerned about balance and how to improve it. The first was a 2008 study Shifting the focus in fracture prevention from osteoporosis to falls that appeared in the British Medical Journal, and the second was a 2008 paper Integrated Balance Training by the National Academy of Sports Medicine (NASM). Since balance is one of our four essential skills of Yoga for Healthy Aging, I was excited to read about these takes on how to best improve balance. And as I was hiking around New Zealand last week and doing some yoga outdoors, some of these ideas started to make more sense to me.

Before I get to some of the unique recommendations for balance training from the NASM article, I want to share some other fascinating assertions the first group of researchers bring up for why balance training is so important as we age. The authors of the study on falling note this blockbuster fact:

“Numerous studies show that among older people falling, not osteoporosis, is the strongest risk factor for fracture.”

They also make a very interesting and important point:

“When a person falls, the type and severity of the fall (including fall height, energy, and direction) largely determine whether a fracture occurs.”

They point out that statistically a person whose dexascan numbers are higher by 1 Standard Deviation increases the chance of a fracture by about two times normal, whereas:

“By contrast, a sideways fall increases the risk of hip fracture three to five times, and when such a fall causes an impact to the greater trochanter of the proximal femur, hip fracture risk is raised about 30 times. These fall induced fracture risks are “strong” associations—comparable to those between smoking and lung cancer.”

To summarize what this study concluded:

• Falling, not osteoporosis, is the strongest single risk factor for fractures in elderly people
• Bone mineral density is a poor predictor of an individual’s fracture risk
• Drug treatment is expensive and will not prevent most fractures in elderly people
• Randomized controlled trials show that falls in older people can be reduced by up to 50% with balance training

Finally, they recommend that the medical community—and family doctors in particular—should shift the focus in fracture prevention by systematically assessing risk of falling and providing appropriate interventions to reduce the risk of falling. For those of us who practice or teach yoga, we can take this as encouragement to be mindful of our relative balance abilities as we practice yoga and look for ways to use our asana practice to maintain and improve our balance.

This is where the second paper by the NASM comes in. It was specifically looking at providing a better understanding of the complexities of what goes into having good balance as well as how to train individuals to improve balance. There were two intriguing ideas presented that I want to share with you today.

The first has to do with a special approach to balance. According to the authors of this paper, “the main goal of balance training is to continually increase your client’s awareness of his or her balance threshold or limits of stability by creating controlled instability.” To give you a better idea of what they mean, they go on to define “balance threshold” as follows:

“Integrated (balance) training should constantly stress an individual’s limits of stability (balance threshold). An individual’s limits of stability are the distance outside of his or her base of support he or she can go without losing control of the center of gravity.”

This idea can apply to static poses as well as dynamic movements in your yoga practice. For yoga practitioners, this means that instead of merely doing our regular routine balance poses and dynamic sequences each day or week, we should consider challenging ourselves or our students by adding in “controlled instability.” Of course, you could try practicing your balance poses outside on uneven ground, as I did in New Zealand. That definitely adds some controlled instability!

But even in the yoga room, you can use your creativity to add some instability into your practice. An example of this might be to move from doing Tree pose (Vrksasana) on the floor to trying it while standing on a wooden block on the lowest height, gradually working towards a longer hold of the pose there. So, the first time I try it, I might shoot for 30 seconds on each side. Once that seems stable and easy, perhaps after several days or a week of practice, I’d advance to 60 seconds. Once I’ve mastered that variable, I might then try the same thing on a slightly softer foam block. From there, I might add in the challenge of holding an additional block between my hands and dynamically moving it not just up and overhead as is sometimes more traditionally done, but taking over to the right side (not side bending, just angling the arms up and to the right), then the left side, then down and to the right and down and to the left while maintaining balance in Tree. As this example demonstrates, a certain amount of creativity will be involved in providing yourself with more challenges over time. Keep in mind that even small changes in the way you do your “normal” poses can add this element of “controlled instability” into your practice.

As for dynamic sequencing, you might change up a Sun Salutation by adding in a pose you don’t normally do while flowing in and out of the usual sequence, such as, from transition from Lunge pose into Standing Splits (Urdhva Prasarita Eka Padasana) for a breath or two before stepping back to Lunge and onto Downward Dog and all the rest. When that new sequence gets easy to do in the flow, add in another pose that challenges your balance a bit more, and so on and so forth. Again, be creative and systematic in how you do this and have some fun with it!

Improving balance not only can reduce your chances of falling and therefore reduces your chance of a fractured bone, but it has also been shown to reduce the chances of other sorts of injuries as well, such as anterior cruciate ligament tears in the knees and ankle sprains. So start playing around with these ideas in your home practice or for the teachers out there, let these ideas add some more variety and creativity to your sequencing of classes. And as always, we love to hear what you discover along the way! Happy, balanced trails!

And for those want more details on these ideas, check out my Yoga U Online webinar. Part 2 is live this Thursday, December 18th, at 5:30PST, 8:30EST.  Even if you missed Part 1 last week, it is now archived and if you sign up for the program (see yogauonline.com), you can listen and watch either one anytime you want. The package also includes a one-hour practice video on Core Integrity and Balance. The perfect holiday gift for yourself!

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