The Top 4 Creatine Powder Supplements

Creatine is an all important element in your workout routine. Added to a proper set and combined with protein, it can incredibly increase your gains fast. We want you to know about the better creatines so you can make the best decision when it comes to buying. Here are a few of the top choices you have to consider.

Dymatize Micronized Creatine - 

This product is pure 100& HPLC certified. They give no you filler in Dymatize, only 100% Creatine Monohydrate. It works by giving your muscles enhanced capabilities for weight training, running and any other aerobic exercise. 180 microns ensures proper distribution at proper rates. The container is even clear so you can actually get to see how small the crystals are. There is a strict International Molecular Formula for Creatine Monohydrate, and Dymatize sticks to it to the element. DMC is always manufactured from animal free sources and is absolutely tasteless. You'll want to check this one out soon.

ProMera Health Con-Cret - 

Thiscreatine was described as revolutionary during the 2009 ISSN World Conference. This product has better solubility, uptake and is more efficient than other Creatine Monohydrate. Just one serving of Con-Cret equals 5-10 servings of Creatine Monohydrate. It's micro-dosed on body weight so no worrying of loading or cycling. It contains absolutely no additives, no stimulants with it and no banned substances. Thus, you can use it safely before any competition. In your search for the best creatine solution out there, consider ProMera.

BPR Sports 1.M.R Powder - 

The powder works by consisting of highly concentrated doses of CNS Stimulants, Nitric Oxide Agents and Muscle Building Agents to help you get the most out of every single work out. They leave out the unnecessary elements, leaving only the pump. 1 MR is currently a choice of pro athletes and thousands of average people everywhere. The powder is mixed in a shot glass and taken quickly, so there's no more having to down a whole glass! If you want the bulk but none of the bull, take a try for One More Rep.

Optimum Micronized Creatine Powder -

 Every time you take a serving of Optimum Creatine, you are taking 5 full grams of 99.9% Creatine Monohydrate. This product has technology that allows for easier mixing and resists just sitting at the bottom and collecting. No more having to down that last sip! While other products can be gritty in your mouth, Optimum promises you none of that. Just a no-filler, no-additive, strength and power creatine that will go the distance.

And there's just some of the top products you're going to find. Don't give up on that search for the perfect creatine. Everybody's body is different and everyone is going to react a little differently. These are all great products to help you in your search for the perfect body. Combined with proper exercise, diet and supplements that pound out the reps, there's no need to wait for muscle gains.

                                                             Article Source: http://EzineArticles.com/6813266

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Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms.
Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows:

1. Deltoid :

this is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards. 

2. Rotators :

these are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator, external rotator and supraspinatus they are used in lifting and throwing actions.

3. Biceps brachii :

 the biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front. 

4. Triceps brachii :

the triceps covers the the back of the upper arm and consists of three sections - the long, lateral and medial heads. The role of the triceps is to straighten the arm at the elbow. 

5. Brachialis :

 this muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways. 

6. Forearm muscles 

 the forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.

                                                              Article Source: http://EzineArticles.com/4429

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The Best 4 Isolate Whey Protein Powders

When it comes to protein powders, isolates are going to be your best friend. They are the purest and cleanest forms of protein that you can buy on the market. They are going to cost you a little extra, but in the long run, you'll see more gains at a faster pace. Here are some for you to consider:

Platinum Hydrowhey  Platinum has created their fastest acting protein yet by hydrolyzing it. This means that larger pieces of protein are broken into smaller pieces and can get into through your body faster. This way, your muscles get access to the protein faster than they would with any other protein. Plus they've added ACTITOR peptides, digestive enzymes and branched chain amino acids. Every serving gives you 30 grams of protein. It contains no lactose or cholesterol and goes through a process to remove excess fats and carbohydrates. Platinum Hydrowhey comes in two different flavors, chocolate and vanilla, and is one of the more easy to mix into water or milk. Use this product in combination with other Platinum products to boost your gains to their maximum potential.

Dymatize ISO-100 - The 100 stands for 100% protein. Most isolates are only 90% protein, but Dymatize claims to be 100%. This protein has been hydrolyzed, instantized and taken through at least 5 quality control sessions. You get no fat, no lactose and no carbohydrates with this mix, just pure protein. Every serving gives you 24 grams of protein and is easily mixed into your favorite liquid. All you have left is an easily digestible, assimilated and very bio-available source of protein out there.

Nature's Zero Carb Isopure - This whey protein isolate contains an astonishing 50 grams of protein for every serving. The impurities have been removed from this protein, giving you an awesome taste, lactose free, fat free, enriched glutamine, highly quality product. Nature's Best doesn't hide a thing from you when they advertise their products, so you can be sure that it's 100% what you're getting. They include 5 major different proteins with this mix plus isoleucine, leucine, valine and L-Glutamine. Comes in a variety of flavors, all worth having a taste.

Optimum Pro Complex - The difference with Optimum Pro Complex is that they have gathered an amazing 8 sources of protein in their product. They had all this in mind so you could reach your building potential. They've combined whey protein isolates, Egg Albumen, hydrolyzed proteins and free form amino acids so that they could give you a protein that varies its digestion rate depending on your system and amino acids that go through the roof! Definitely worth looking at a little closer.

No matter what your workout regiment, you are going to want the best protein you can find. Isolate protein is going to be the best, no questions asked. Just take a look at these few and compare them to others. You'll see they blow the competition away.

                                                Article Source: http://EzineArticles.com/6788526

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3 Calf Exercises That Show Results

The calves can be the most stubborn and hard to work muscle in your entire body. You'll have to do a lot of pumping to get the calves you want. Sometimes, it just comes down to genetics so be prepared with your expectations. Other times, it's bad training that leaves us with small calves. Here are detailed instructions on how to properly do the top 3 calf exercises that will get your calves bigger.

1. Leg Machine Calf Press - Use caution when performing this exercise. Using the leg press, position your back comfortably on the back rest, and place your feet on the plate. Put your toes on the lower edge of the platform so your feet are half hanging off (this is why you must be careful). Make sure your feet are shoulder width apart. Push the weight up and swing the safety locks. Remember not move your knees, only your ankles should be performing the movement. Let your feet come back down in a long stretch and pause. Then slowly raise your feet and extend your feet. Hold this position at the top and squeeze your calf muscles as tight as you can. Slowly, come back down. Repeat this exercise. Recommended reps are 8-10.

2. Standing Calf Raises - There are muscles in the calves. The Gastrocnemius, which straight knee raises will focus on, and the Soleus, most active when the knee is bent. You can do this exercise three different ways. With a machine, freestanding with weights or free standing without weights. If you do it freestanding with weights, be sure to put a barbell across your back or a dumbbell in each hand. For the machine, stand on the foot block and place your shoulders underneath the padding. Stand so that the balls of your feet are only touching the foot block. Point your toes forward; your feet should be shoulder width apart. Start with your heels down in a good long stretch, keeping your knees stiff but never keep them locked. Move only your ankles, not your knees when you raise. Raise up the balls of your feet as high as you can get. For use without a machine, perform the same steps on a foot block.

Notes: Working the inside of your calves requires you to raise yourself to the inside balls of your feet. Naturally, the outside of your calves can be worked by raising towards the outside balls of your feet.

Do not turn in toes or feet.

Do not bend or straighten the knees. This brings your quads into the exercise and you'll see less gains.

3. Seated Calf Raises - The second exercise for calves is the machine for the Seated Calf Raises. Put your desired weight on the machine and sit down. Keep your feet shoulder width apart with the balls of your feet on the foot block. You can adjust the pads at your knees for the desired height. Lift up the weight with your feet and remove the pin that's in the machine. Slowly lower for about 2 seconds down as far as you can go. Pause at the bottom and wait another 2 seconds. Then raise, again, lasting 2 seconds and stop at the top. Flex your calves when you reach the top and hold it for 2-3 seconds. The recommended sets are about 8-10, depending on whether you are going for size or strength. And that's all there is to this one.

That's how you add muscle properly to those stubborn calf muscles. Keep the routine up and you'll see improvements, I promise.

                                                            Article Source: http://EzineArticles.com/6788539

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Energizing Yourself: Overcoming Styana and Alasya (Rerun)

by Nina

Women and Birds at Sunrise by Joan Miro*

I don’t know about you, but Ram’s post The Dangers of Being Sedentary scared me a bit. 

Findings from a recent study showed that individuals who sat for more than 11 hours daily were 40 percent more likely to die within the next three years than those who sat for four hours or less daily—even when people’s physical activity at other times of the day was accounted for. Studies have also indicated that sitting daily for less than 3 hours and watching TV for less than 2 hours extends life expectancy by an estimated 1 to 2 years. Studies reported in the prestigious journals Lancet and the British Medical Journal suggest that a sedentary lifestyle is the cause of one in 10 deaths worldwide. It’s now known that Americans are working less (26 minutes a day less compared to Y2007) and idling off more. Adults in the U.S. spend an average of 55 percent of their day engaged in some kind of sedentary behavior (see Sedentary behaviour and life expectancy in the USA: a cause-deleted life table analysis).

In his post, Ram identified two obstacles that cause us to be sedentary: styana (inefficiency, idleness, procrastination, dullness) and alasya (laziness, sloth). The problem is, how do we overcome these obstacles? I mean, we all basically know that sitting around all day isn’t a good thing, but after hours of doing it—so many of us sit at desks all day or have long commutes—inertia tends to set in. And this can create a lot of resistance to the idea of getting up to practice yoga, even if you know it will be good for you and that you’ll feel better afterward. You think: Oh, I just don’t feel like it today—maybe tomorrow.

"Old man, stiff man, weak man, sick man, they can all take practice but only a lazy man can't take practice." — Sri K. Pattabhi Jois

I know this because even after years of practicing yoga at home on my own, I sometimes notice that tendency in myself. I do have some tricks up my sleeve, however. And I thought today would be a good day to share them, so you’d have some new ideas for fighting both styana and alysya.

My first trick is a mental one: I tell myself that I don’t need to do a full practice, that I can just do one single pose, you know, like Downward-Facing Dog. But I might want to warm up a bit before that one, so, let’s see, maybe a Half Downward-Facing Dog at the wall followed by a full Downward-Facing Dog on my mat. And guess what, by that time, my energy starts flowing and my momentum starts to build, and I end up doing a full-length practice.

My second trick is to pick a pose to start that will energize me, even just a bit. I know that moving with your breath is a good way to fire up your energy. So standing in Mountain pose and raising arms overhead on the inhalation and down by your sides on the exhalation is a good way to energize yourself, maybe even shake off a feeling of depression, and that can lead to some other vinyasas or who knows where.

But if you don’t feel like standing up—yeah, I know, sometimes you just don’t—you can get on your hands and knees and do the Cat-Cow pose, inhaling as you come into the Cow position (the sway back position) and exhaling as you come into the Cat pose (the arching position). That leads very nicely into Downward-Facing Dog pose, and then maybe Standing Forward Bend, by which time you might feel ready to stand up on your mat!

My third trick is that when I’m feeling particularly tired or lazy, I tell myself that I can start lying down. Ah, yes, lying down sounds real good.

Often I start with Reclined Leg Stretch and other reclined hip openers, and even just moving my legs around gets me in the mood for a Downward-Facing Dog pose (and helps make that pose easier), which in turn leads....

Another way to energize yourself is to open your chest, and that’s also a good way to counteract all the forward bending you’ve been doing by sitting down for hours. Good news is this is also something you can do lying down. Try a passive backbend over a blanket roll or a bolster for three or more minutes (see Featured Pose: Supported Backbend). Then roll over and see what you might feel like doing next. Lately I’ve been starting by doing a reclined shoulder opener that my teacher often has us do in the middle of class: lying on your back, with a strap just above your elbows, bring your arms up and overhead (if they don’t reach the floor, try holding a block between your hands). Three minutes of that, and if I’m not ready for Downward-Facing Dog pose, I might procrastinate a bit with some reclined hip stretches. It’s all good. 

And if this strategy doesn’t work? What if you only end up doing just the one or two poses? Well, that’s much better than nothing. It might even start a new habit that will allow you to gradually grow into a longer practice over time—my own home practice started with me practicing just a few poses. And, besides, you can always try again in a couple of hours....

Of course, what I’ve mentioned here are just a few of many possibilities. Readers, how do you shake off your lethargy and start moving? I’d love to hear your recommendations.

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How to Gain Weight Fast - Healthy Weight Gain for Women

Some people think that there is no woman in the world who would want to learn how to gain weight fast. However, this is not the case. Many very thin girls dream of having curves, but think that this is not possible. The reality is that you can do it with just a little bit of effort.

Increase the amount of calories that you consume per day with 500. This is the best amount to add if you already consume the optimal amount of calories for your BMI (body mass index) per day. If this is not the case, then you need to add as much calories as necessary to reach this optimal amount. Keep in mind that getting 500 extra calories is necessary to get you started. As soon as you start gaining weight on a steady basis, you can readily reduce the amount down to the optimal for you.

Make sure that 60 to 70 per cent of your nutrient intake consists of carbohydrates. These give you the most calories and thus allow you to gain weight fast. It is important that you avoid unhealthy sources of carbs such as fried foods, junk food and sweets. Rice and pasta are recommended sources of these nutrients.

Around 15 per cent of your nutrient intake should consist of healthy proteins. Avoid unhealthy sources such as red meat and fat-rich cheese. It is much better to consume poultry and low-fat milk. It is perfectly fine to combine protein-rich and carbohydrates-rich foods in one meal and even if one dish in order to gain weight fast. You can readily have chicken breast with a portion of rice, for instance.

Avoid adding extra fat to your diet. Women naturally have more fat in their body so you have to be careful with the intake of such nutrients. In general, nuts and seeds are recommended as good sources of healthy fat and omega-3, 6 and 9 fatty acids. You may want to use only olive oil for cooking.

Have snacks between meals. This should help your body retain the optimal amount of nutrients from the foods that you consume. Again, the snacks that you eat should be healthy and nutritious. Bananas, yogurt and nuts are some of the best choices. You can try combinations such as yogurt mixed with ground hazelnuts and honey.

Stimulate your appetite. This is essential since most women do not normally feel strong hunger pangs which are common for men. It is best not to drink water and to chew a gum half an hour before meals. A few sips of alcohol before lunch and dinner may help you gain appetite, but this option should be used only if appropriate.

Do less aerobic exercise and focus more on strength training. Avoid the treadmill and the elliptical machine at the gym. Lifting small weights, push-ups, sit-ups, crunches and lunges are to be preferred.

Reduce stress levels to the very minimum. This is important advice on how to gain weight fast for women. While stress often leads to gaining pounds, in some people the effect is exactly the opposite. By relaxing, you will be able to get the best results.

                                                        Article Source: http://EzineArticles.com/6792453

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How to Get Ripped Fast - Top Ten Ab Workouts

The most coveted part of the body for men and women is a great and firm set of abs or abdominals. Having well-defined and visible abs makes one look stronger and in great shape. However, having great abs is not just about good looks. If one wants to just have firmer abs, a good exercise and a good diet is one good discipline. But if a person is more athletic and aims to have better looking abs, one must incorporate and use the most effective ab workouts and core-strengthening exercises. If you want to know how to get ripped fast, follow these simple workouts.

Top Ten Best Ab Workouts:

Sit-ups - Considered as the most effective ab workouts a person can do. It is considered as the push ups of abdominal exercise. Some people with great abs use sit ups to create firmer and better abs. However, sit-ups have been removed in most of the modern routines by the claim that it causes lower back pain if not properly performed. But still, despite the phase out sit-ups are still performed by some old-school fitness persons because they say that it has been tried and effective.

Crunches - This traditional ab workout has likewise been in practice for decades but still very effective. Crunches can be used in a well-rounded and complete routine work-out and be considered as the only ab workout exercise needed. This exercise needs to be done in proper form and correctly in order to get the most of it. If a person can do 30 crunches or more without getting tired, he might be doing it improperly or may need more resistance in order to achieve the correct routine. When doing the crunches, contractions must be controlled and must be kept low. Adding some weights to the chest can be also done in order to burn more energy.

Reverse Crunches - These ab workouts are the opposite of crunches. Instead of lifting the shoulders, the lower abdominals are used to lift the hips raising the legs with knees bent slightly.

Bicycle Crunches - The bicycle crunches are another ab workout that have been proven effective even in studies. The person lies on the ground just like in the crunch position, the legs should be raised with the knees bent and the legs should move in a peddling motion. The left elbow should touch the right knee as it is bent towards the person and vice versa. These ab workouts should also be done smoothly and should be in controlled motion.

Leg/Knee Raises - These ab workouts are also called captain's chair. This is done by hanging the leg or knee depending on how a person does this by holding himself up using a pull-up bar or leg-raise equipment. Studies showed that this is one of the most effective ab workouts in stimulating the muscle called rectus abdominus. The leg/knee exercise has two ways to perform: with legs straight or legs bent. This is more challenging when the legs are kept straight but still it is advised that the routine with the knees bent should also be done because it stimulates the abdominal muscles in a different way.

Wood Chop - This is done by grabbing the handle of the pulley using both hands then twisting the body as if chopping wood. The motion by twisting targets the abdominal muscle called oblique.

Russian Twist- This can be done on the floor or the bench that is in a declining position. The person should tilt back making a 45 degree angle to the ground or bench. Hold the arms straight out forming a triangle then the shoulder starts by twisting from side to side.

Front Plank - This exercise is very commonly used in dance and yoga classes. This is very effective in core strengthening. To do this, the forearms are placed on the ground in a parallel position to each other and then hold the body up. The back is should be kept straight then contracting the abdominal muscles. This is done by holding for 30 seconds to a minute.

Leg and Hip Raises -These ab workouts are done by lying down flat on the back with legs in front. The legs are then lifted forming a right angle without bending the knees. Once the legs are in a vertical position to the hips, push the hips up from the ground. This is very effective in working out the oblique muscles and lower abdominals.

Ab Workouts on a Stability Ball - Stability balls or Swiss balls make ab workouts more challenging and very effective. The above mentioned ab workouts can actually be done in a stability ball. This can be done by balancing the ball into any possible position using the core muscles in balancing the person on the ball. 

                                                        Article Source: http://EzineArticles.com/6787833

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basic bodybuilding exercise

Bodybuilding is a sport of building muscle. Diet and weight lifting exercises are the two main factors to focus on.

Anyone who is serious about building muscle should have a basic understanding of the different exercises. Using the proper techniques and knowing how each exercise works the muscles will get you stated down the right path.

The following is a list of specific exercises, each one with descriptions of how it's performed and what muscles it works on.

Chest

1. Flat Bench Press

The bench press is a very basic and very popular exercise. It's a compound exercise that works the deltoids, triceps, and upper back muscles in addition to the muscles in the chest. The bench press is performed laying down flat on a bench and facing upward. The weights are pushed straight up and away from the chest, then lowered back down to the chest to complete one repetition. Lifting with a wider grip on the bar involves a using more of the chest muscles.

2. Dips

This exercise focuses mainly on the triceps and lower chest muscles, and involves more muscles working together than the bench press. For this reason, many people are able to handle more weight when doing dips. Although forms can vary greatly, the way to do the basic dip is to suspend the body in between two sets of parallel bars. The body should be vertical and the knees bent to 90 degrees or more. From there, slowly lower the body as far as you can comfortably go, then push back up until the arms are straight again.

Changing the body's angle and angle of the bars can work different muscles more intensely. Weight belts can also be worn to add more resistance if desired.

3. Incline Bench Press

This is very similar to the flat bench press, the difference being that the bench is set at an inclined angle instead of lying flat. In other words, the shoulders are sitting higher than the hips. This is a great exercise for the upper chest and anterior deltoids.

Legs

1. Squats

Squats are the most common weight lifting exercise for the legs. Squats give the glutes the most intense workout, and also include the hamstrings, the lower back and the calves. They're performed by setting the across the upper back, right below the neck. The hands grab and stabilize the bar from below. The repetitions go from a standing position, down to squatting position, and back up.

2. Deadlifts

A dead lift is a lift that starts with the weights resting on the floor. The weights should be gripped either with both hands facing down, or with one up and one down, alternating with each repetition. This is a compound exercise that works a large number of different muscles, including the quads, biceps, glutes, lats, lower back, trapezius, hamstrings and calves.

3. Leg Press

To do the leg press, one needs to use a specific weight machine. The trainer is seated with the legs pulled up and inward. The machine provides resistance as the leg are straightened and push forward before returning to their original position. This gives a good workout to the glutes, the hamstrings and the calves.

Back

It's wise to wear weight belts with most exercises that require bending of the lower back. They can help prevent injury by reducing strain and giving extra support to the lower back.

1. Pull-ups

Pull-ups are performed by grabbing onto a horizontal bar above the head, bending the knees to keep off the floor, and pulling up with the arms until the chin comes to the top of the bar. It's commonly done with both hands facing either forward or backward. The first exercises the forearms more, and the second works more on the biceps, while both work the upper back. Back-hand pull ups are also commonly known as chin-ups. Widening the grip will work the lats harder, and narrowing it will exercise the arm muscles more.

2. Bent-Over Rows

A bent-over row is done with the back bent and leaning forward. It is a repetition where a weight is lifted with the arm starting straight down, holing the weight in an overhand position. The weight is then lifted to chest height and lowered back down. This can be done using one arm at a time, or with both working together.

Biceps

1. Curls

A curl is a simple isolation exercise for the biceps where the weight is held with the hand facing upward. It can be done standing or seated, with one or both arms working. When the weight is lifted, the elbow should be the only joint in motion.

The preacher curl is a variation on the standard form, where the elbows rest on an inclined bench placed in front of the trainer. This helps stabilize the movement.

The hands face downward in the reverse curl, and hold the dumbbells vertically in the hammer curl.

Sitting on an inclined bench can generate more resistance and make for a more intense workout.

Triceps

1. Tricep Extensions

Also known as the French curl, this isolation exercise is performed by lowering a weight from above the head. The forearms should remain straight up and down at all times. Like the curls for the biceps, it can be done with the arms working together or independently. Extension lifts can be done standing, seated, or lying down. The third variation is referred to as the lying tricep extension.

2. Close Grip Bench Press

A variation of the standard bench press, the close grip form is done with the hands about shoulder width apart. This shifts the work from the pectorals to the triceps. Going any closer than this is not advised, as it can put great strain on the wrists.

Shoulders

1. Shoulder Press.

For the shoulder press, one holds the barbell in the same starting position as a squat, laying it across the top of the back. The trainer then lifts the weights by pushing the bar up with the hands. In the traditional form, one stands with the legs shoulder width apart, The Military Press is similar, except the standing position has the legs tight together. Both are great exercises for the deltoids, and they use the core and legs for stability.

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Many Right Ways To Do A Pose and a Few Wrong Ones (Rerun)

by Timothy McCall

Branches and Roots by Brad Gibson

I got involved in a conversation the other day with Nina after class with our teacher Donald Moyer. Another student was wondering about the “correct” way to do forward bends. She’d just read an article in Yoga Journal by a highly respected teacher who said that the only correct way to do forward bends was with a concave lower back, that is, maintaining a normal inward curve of the lumbar spine. Although Donald sometimes prepares for forward bends like Uttanasana by doing the pose with a concave lower back, in the final pose, he suggests we allow a nice, even rounding of the spine, that is, completely reversing the lumbar curve.

Inherent in the student’s question is the notion that there is only one correct way, that everybody in all circumstances, should do any pose. The reality is that it always depends. What are you trying to achieve? What poses have preceded it and what do you plan to do after it in your practice? Are there contraindications you need to consider? Are there quirks in your anatomy or injuries you need to work around? 

We could do this analysis for any pose but, since we’re on the topic, let’s stick with forward bends. 

There are times when it is definitely not a good idea to fully round the spine. If you have a herniated lumbar disc, for example, rounding is generally contraindicated. When you round forward, the front surfaces of adjacent lumbar vertebrae come together which tends to push the disc material toward the back of the body, near where nerves exit the spine. This rounding the lower back could lead to nerve compression and sciatic pain.

For a similar reason, rounding the back in forward bends is generally not recommended for those with osteoporosis. Compression fractures of the spine happen when the front surface of one vertebra collapses under pressure from a neighbor. But forward bends done with a concave lower back can actually be therapeutic for those with thinning bones, and were part of the routine Dr. Loren Fishman used in his ground-breaking research  that is documenting yoga’s powerful ability to increase bone mineral density. 

For those who lack such contraindications, rounding the spine the way Donald teaches may lead to deeper relaxation and more quieting of the nervous system. When looking at students from an Ayurvedic standpoint, long holds of rounded forward bends can be deeply calming to the vata dosha (the imbalance often tied to stress and over-activity). Long holds of such forward bends are part of yin yoga, and can be a wonderful way to open tight hips, for example, to prepare the body to sit comfortably for long periods of time in mediation.

So my way of thinking is that there is more than one correct way to do forward bends, all depending on the overall situation and what you are trying to accomplish. But that said, there are also certainly wrong ways to do poses. In my mind, any way of doing a pose that unduly increases the risk of injury, or which puts the joints or other bodily tissues in compromised positions is wrong. In forward bends, one common incorrect method is to bend from the waist rather than hinging from the hips. Although not all yoga teachers would agree, I also advise against any knee locking in the poses.

Of course, this just begins to describe all the thinking on forward bends found among different yoga teachers. Some people sit up on folded blankets or other props, which allows them to get more forward tipping of the pelvis, but not everyone needs to do this. Some people hold their toes, some hold a strap looped around the soles of their feet, and some place their hands alongside their legs. Ultimately, good teachers learn to look at students, ask them questions and determine a reasonable approach.

To me the final arbiter of whether a yoga technique is right or wrong is the breath. If you’re able to do the pose and the breath can remain smooth, deep and even, more than likely you're doing it a right way (though probably not the right way).

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Three Shades of Grace

by Beth

The Three Graces by Edward Burne-Jones

Aging gracefully is a phrase we often hear but what does it mean? And can yoga help us accomplish it?

The word grace means elegance, a pleasing quality of movement, a sense of what is right and proper, or thoughtfulness toward others. It comes from the Greek charis, the singular form of the word charites, which is translated as grace but also carries the meaning of ‘favor’ or ‘gift.’ For my purposes, I think of grace as physical, social, or spiritual—three variations, or shades, of the same thing. 

Physical Grace

“Grace doesn’t make a fuss about itself, but it subtly warms and transforms the atmosphere.” — Sarah, L. Kaufman, author of The Art of Grace

Physical grace can be defined as self-possession in the midst of physical expression that conveys a sense of comfort, joy and well-being. Recently, while driving to a friend’s house for dinner, I coasted to a stop behind a long line of cars at a traffic light. Off to my left, I saw a woman dancing along the sidewalk to music only she could hear through her ear buds. She stepped off the curb and dance/walked across the street, never missing a beat. Her graceful movements brought a smile to my face. My head nodded to the music I felt but couldn’t hear. My energy shifted as I watched her and the moment was transformed.

Physical grace is a skill that can be learned and experienced in the way we move, dress, walk, dance, or practice yoga. For example, I like to practice the Sun Salutation (Surya Namaskar)—a sequence of postures done as one continuous exercise and synchronized with the breath—as a way to cultivate physical grace. To keep this practice fresh and challenging, you can change the number, choice, and sequence of postures. For example you can add in a Warrior series, or Triangle or Plank pose. I often add in a Standing Twist (Rishi’s Posture) before the last Upward Salute. 

We can flow the asanas together like a dance or hold each one in meditative stillness before intentionally moving to the next. I do both depending on the day, my mood, and my body’s needs. If we practice with awareness, we will be using skillful means to develop our own personal style of physical grace, which can carry over into how we move, dress, walk, or dance. The benefits? Flexibility, strength, efficiency in motion, balance, and agility, along with comfort and pleasure being in our own skin. 

Social Grace

“In the middle of this crazy world, I’m just hoping to show up and be heard.” —Wah!

Humans are wired to be social. Research tells us that having friends and participating in groups actually benefits our health and extends our life spans. A major part of socializing is talking. We may talk a lot but how often do we listen or get listened to? Think of the last person who actively listened to what you had to say and involved you in true give and take conversation. How did that make you feel? Subtly warm and transformed, I’m betting. People who can do that with authenticity are exhibiting social grace, the ability to make others feel seen, heard and more connected. 

Grace under pressure, a phrase coined by Ernest Hemmingway, is something we may need to practice when dealing with a difficult or uncomfortable social situation. We can change the situation, change our response to the situation, or leave. Any of those choices can be the right one depending upon how we implement it. A breath technique that can be helpful in calming the mind while considering the graceful path to take is Relaxation Breath. When I find myself in uncomfortable social situations, I use this breath to calm my mind while I decide how to manage my energy and my actions. 

Instructions:

1. Sit comfortably. 
2. Inhale through your nose. 
3. Exhale through your nose. 
4. Pause after your exhalation and silently count “one thousand one, one thousand two.” 
5. Repeat and continue for 2-3 minutes.

This practice brings awareness to your breath, slows your rate of breathing, and lengthens your exhalation. The technique is invisible to others, is calming to your nervous system, and can help create the psychic space within which you can practice grace under pressure in difficult situations. (See Calming Breath Practices We Recommend for more information about exhalation pausing.)

Spiritual Grace

Spiritual grace (Samadhi) is similar to and yet different than physical or social grace. It’s similar in the sense that when we intentionally practice meditation through movement, mantra, or mudra, we can sometimes experience transformation. But it’s different in the sense that spiritual grace can be bestowed with absolutely no effort, or practice, on our part. Here is what one of my students told me about her experience with spiritual grace:

“It’s a state of emptiness and unity I have reached enough times to know it truly exists, but it is elusive and does not materialize on command. My experiences have been fleeting moments. One in particular that I remember very clearly was when my three kids were little. The two girls were giggling outside in the snow on a cloudy day in their brightly colored snowsuits, the baby was asleep for a nap and I was sitting next to the patio door with a hot cup of chocolate. There was a very brief moment where I sensed that everything in the world was in divine, right order and it was an amazing feeling that ended seconds later when the oldest poked the middle child with an icicle and it was over. But I never forgot that moment. Everything was very clear and it was as if the world stopped revolving for a millisecond and I was filled with bliss and peace.”

My most intense experience occurred while transferring one of my needlepoint designs to canvas mesh. The transfer process is time consuming and requires concentration. One evening, while working on a new design, I lost all sense of time, space and self about halfway through the process. When that period of grace ended, I was amazed at the deep level of peace I felt.

It’s lovely when spiritual grace happens without effort but consistent practice tills the ground and plants the seeds to prepare us to receive and recognize it when it occurs. I practice mudras (hand gestures) as one way to help me plant those seeds (see About Mudras for Healthy Aging). Currently I’m working with Trishula Mudra, the gesture of non-duality and clear seeing. There are no contraindications for this mudra, but do release it if you feel uncomfortable.

Instructions:

1. Sit comfortably. 
2. Curl your little fingers inward to touch the base of your thumbs. 
3. Place your thumbs on top of your little fingers to secure them. 
4. Extend your three other fingers straight out. 
5. Rest your backs of the hands on your thighs or knees with the palms facing up. 
6. Hold the mudra for 5 to 10 breaths, or longer if you’re comfortable 

In The Secret Power of Yoga, Nischala Joy Devi writes that we are all in a constant state of grace but often do not remember it. I believe that a regular practice of yoga will help us remember grace in all of its shades as we move through the process of aging gracefully. 

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