How to start doing Yoga

How to Start Doing Yoga
From Ann Pizer,Your Guide to Yoga.FREE Newsletter. Sign Up Now!
Practical Advice on How to Start Doing Yoga
Deciding that you want to start doing yoga is the first step. It’s easy to get stuck here though. Don’t be intimidated! Here is the information you will need to take that next step and start enjoying the pleasures and benefits of yoga.

1. Pick a Yoga Type
A little research will be required on your part. There are many different types of yoga classes out there, and if you pick one that does not suit your personality and state of physical fitness, you may be turned off.
Take a few minutes to read my overview of yoga styles. For most beginners, a Hatha or Vinyasa class will be most appropriate. These are basic styles and you can always try something fancy later.

2. Find a Class
These resources will help you find a yoga class in your area.
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You can also check local alternative newspapers or wellness magazines for listings or do a search on the Internet for “yoga” and “your town.”
Pick a studio that is convenient to your home or work so getting to class will be easy. Make sure you start with a basic level class. Many gyms also offer yoga classes with excellent teachers. This is a good place to start if you already belong to a gym.

3. What to Bring
On the first day, you will not need to bring much except yourself and some comfortable, breathable clothing. Read up on the basic yoga equipment you will encounter. Most studios have yoga mats that can be rented.

4. What to Expect
In a typical yoga class, the students place their mats facing the front of the room (often identifiable by a small altar or by the teacher’s mat) in a loose grid. It’s best not to line up your mat exactly with the one next to it because you and your neighbor will need some space in certain poses. The students often sit in a cross-legged position waiting for class to start or do some gentle stretching.
The teacher may start class by leading the class in chanting om three times. Depending on the teacher, there may be a breathing exercise or short meditation at the start of class.
This is followed by warm-up poses, then more vigorous poses, then stretches and final relaxation. At any time, take Child’s Pose if you need some rest.
Sometimes the teacher will go around to each student during final relaxation and give them a little massage. Most teachers end class with another round of oms.
Congratulate yourself! You just took your first yoga class! You may be a little sore tomorrow.

5. What if I Have No Access to Yoga Classes?
While there are many great yoga books and videos available, there is no substitute from learning directly from a good teacher in a yoga class. That said, if you cannot get to a yoga class, I recommend starting with any beginner’s video, as this will give you more visuals to follow than a book.

6. Dos and Don’ts
DON'T have a big meal right before class. Try eating lightly a few hours before class starts.
DON'T drink water during class, but have some before and after.
DON'T wear shoes or socks during class.
DO review Yoga Etiquette so you feel very comfortable entering an unfamiliar situation.
DO tell the teacher it’s your first class (you probably won’t be the only one).
DO ask the teacher for help if you need it.
DO look around and follow what other student are doing, especially if the teacher does not demonstrate every pose. However, keep in mind that you may be looking at more advanced students so do not compare yourself to them.
DO familiarize yourself with some beginners' yoga poses before you take your first class.
DO come back in a few days for your next class!

Updated: April 4, 2007
More Resources on How to Start Doing Yoga
Overview of Yoga StylesBasic Yoga EquipmentYoga Etiquette
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why is red fruit/buah merah

Why Is Pandanous Conoideus (Red Fruit / Buah Merah)

We are interesting facts found at origin area with local inhabitants as direct consumers of pandanous conoideus (red fruit / buah merah), they always look fit although they do not use any clothes. Do not hesitate with their stamina as they always walk up and down to the mountain and across the forest every day.

One more attractive example is we never see goiter sufferer since people at upland usually found with goiter problem because of the lackness iodine consumed. As additional information, they always consume this fruits as medicine for skin and eye.

Contents of the active ingredients

The facts pull up researchers to develop any research for finding out the advantages of pandanous conoideus (red fruit / buah merah). Not only research from LIPI, Research Institutions but private examined this fruit too. By conducted several searches, Finally I made budi found out pandanous conoideus (red fruit / buah merah)has high active compound. The active compounds are carotene, betakaroten, tokoferol, and fat acid such as linoleat acid, oleat acid and decanoat acid.

PH test
Description	Percentage
Oleate Acid Linoleic Acid Linoleate Acid	58% 8.8% 7.8%

Description	Total Amount
Total of carotenoid Total of Tocopherol Beta carotene Alpha Tocopherol Decanoat	12.000 part per million 11.000 part per million 700 part per million 500 part per million 2.0%
Pb	Below 0.1 milligrams per litter
Cu	0.61 milligrams per litter
Zn	4.61 milligrams per litter
Sn	Below 1.2 milligrams per litter
Hg	Below 0.001 milligrams per litter
As	Below 0.002 milligrams per litter
Ethanol	Not detected
Methanol	Not detected
Total bacteria	1.6 x 10 3 colony per milliliter
Coli form	Below 3.6 MPN per milliliter
E. Coli	Below 3.6 MPN per milliliter
Salmonella Sp	Negative

Content of Active Ingredients on Buah Merah Extraction

By its content, pandanous conoideus (red fruit / buah merah) is very good as antioxide to neutralize free radical which is caused by many diseases.

Pandanous conoideus (red fruit / buah merah) is so high anticancer body which has high antioxide and able to prevent and break off the chain of free radical carcinogen compound that caused cancer and tumor. This is the reason why pandanous conoideus (red fruit / buah merah) is believed as anticancer.

Betakaroten and tokoferol are the main compound to overcome antistroke and coroner heart attack. Betakaroten moves so slowly to the fleck accumulation of artery. It could protect the blood circulation to the heart and brain, so it could prevent stroke and heart attack. While tokoferol could decrease bad cholesterol (LDL) and increase HDL. Because synergy from both compounds, people who has problem with heart attack and stroke feel much better such as smoothly respiration, blood tension and normal heartbeat.

The high content of fatty acid particularly omega 3 and omega 9 in pandanous conoideus (red fruit / buah merah) help very well in headling of many diseases. Content of protein with unsaturated fatty acid in Pandanous conoideus (red fruit / buah merah) could easily digest by human body then it will increase metabolism. In hepatitis case liver could regenerate the broken liver cells faster.

Fatty acid in Pandanous conoideus (red fruit / buah merah) has unique characteristic as antibiotic and antivirus. Fatty acid could be weak and dissolved membrane of lipida virus then it could block and push virus. It happens on hepatitis virus.

Alternative Solution besides Chemical Treatment

Back to nature is knocking over many sides of life not only in Indonesia but also in many sides in the world recently. Awareness of human to synchronize with nature increase. It is also happen in medicine treatment.

Medicine plant is more considerably good besides chemical medicine. Pandanous conoideus (red fruit / buah merah), as one type of medicine plants is more interested.

Advantages of medicine plants could be seen at Pandanous conoideus (red fruit / buah merah) which is safe to consume and no significant effect. As known, Pandanous conoideus (red fruit / buah merah) has become daily part of Papua communities and has been consumed for long time. Until now there is no bad side effect founded in the communities. The effect is only for increasing stamina and using for illness treatment, this is the waiting advantages for degenerative disease sufferers( for example diabetes, hypertension, uric acid, cancer and so forth) who consume medicine in long time without worried about the direct effect for human body like chemical do.

Music is medicine for body and soul

Music is Medicine for Body and Soul
by Wendy Priesnitz

Music has been known to have a positive effect on both mental and physical health since ancient times, when people used singing, dancing and chanting as a part of rituals to throw out the evil spirits that supposedly caused disease.

Experiencing and making music have been linked to lower heart rate, decreased blood pressure and reduced stress. Music also has been shown to offer pain relief, although that has been controversial until recently. When two German researchers published results of their look at music�s effect on the chronic pain associated with fibromyalgia, myofascial pain syndrome and polyarthritis in 1997, they noted the lack of research on the subject. However, they found a significant reduction of pain intensity and pain-related disability in patients exposed to music compared to a control group with no music exposure. French research published in 2005 found music to be effective in controlling chronic low back pain in hospitalized patients.

In an article published last year in the Southern Medical Journal, researchers Dr. Kathi J. Kemper and Dr. Suzanne C. Danhauer of the Department of Pediatrics at Wake Forest University School of Medicine in Winston-Salem, NC, observed that music is increasingly being used to enhance well-being, reduce stress and distract patients from unpleasant symptoms.

�Although there are wide variations in individual preferences, music appears to exert direct physiologic effects through the autonomic nervous system,� they wrote. �Music is a low-cost intervention that often reduces surgical, procedural, acute, and chronic pain.�

Listening to soothing music and gentle sounds like the ocean or a heartbeat is a common aid to meditation. The key to using music for healing is not to listen critically but to allow yourself to be bathed in the sound, allowing it to carry you away on its waves. Become part of the music and your rate of respiration will slow, your blood pressure will fall and you will become deeply relaxed. Do this for five or ten minutes on a daily basis, and you should begin to feel the benefits.

Sing Your Troubles Away

Some of the best health effects are associated with active involvement in music, such as singing. A recent survey of 1,780 drivers for the British car-insurance company Privilege Insurance found that listening to music may help reduce road rage and decrease the chance of an accident. Most respondents with good driving records said music relaxed them when driving and aided their concentration. Half of the motorists said they often sing along to music while driving. Safe drivers in the survey tended to play easy listening and classical music in their cars.

Dr Nicola Dibben, a music psychologist from the University of Sheffield who carried out the study on behalf of Privilege, says: �Singing while driving stimulates not only the mind but also the body which in turn produces heightened alertness and reduced fatigue. Singing may be less distracting than conversation because drivers recall words to songs they already know, or because it is fairly easy to learn the words to music where it uses repeated lyrics.�

If singing in your car (or the shower) has health benefits, group singing adds emotional and social benefits to the experience. In a study published in 2001 in the Journal of the Royal Society of Health, the authors queried members of the Canterbury Christ Church choir about their experience. A large majority of respondents said they had benefitted socially (87 percent) and emotionally (75 percent), with 58 percent saying they had benefitted in some physical way. The health benefits cited included improved lung function and breathing, improved mood and stress reduction.

Singing is also being used to help people with dementia. In a project begun in 2004 in the UK, Dr. Nicholas Bannan of the International Centre for Research in Music Education and Chreanne Montgomery-Smith of The Alzheimer�s Society held a series of workshops for people with dementia, their caregivers and health workers.

For the Singing for the Brain pilot project, Bannan devised and led activities which allowed the maximal experience of musical communication and interaction, including musical games, choral singing and movement routines. Video and audio recordings were made of the sessions and Montgomery-Smith conducted questionnaire research immediately after each session, and also subsequently in retrospect.

The researchers concluded that group singing may have clear benefits for caregiver-patient relationships and for providing a varied channel of communication between them and as a means for patients to engage effectively with strangers. Ongoing research involves learning about the neurological features of participation in group singing.

Music Therapy

An increasing number of colleges and universities are offering courses in music therapy. Graduates offer services in skilled and intermediate care facilities, adult foster care homes, rehabilitation hospitals, residential care facilities, hospitals, adult day care centers, retirement facilities, senior centers, hospices, senior evaluation programs, psychiatric treatment centers and other facilities.

Music therapists also work for agencies that provide in-home care. Some therapists are self-employed and provide individual and group music therapy services on a contract basis. They may improvise or compose music with clients, accompany and conduct group music experiences, provide instrument instruction, direct music and movement activities or structure music listening opportunities. They are usually members of a health care interdisciplinary team that is poised to help bring the healing benefits of music to the ill and elderly.

Too Much of a Good Thing

Loud music can have a negative effect on our well-being. It can cause temporary and even permanent hearing loss in people of all ages. Researchers have found that hearing loss is directly related to a variety of health and emotional issues including high blood pressure, headaches, insomnia, respiratory ailments, negative effects on fetal development, anxiety, irritability, antisocial behavior and learning difficulties.

Noise-induced hearing loss can be caused by a one-time exposure to a loud noise as well as by repeated exposure to sounds at various loudness levels over an extended period of time. The loudness of sound is measured in units called decibels. For example, usual conversation is approximately 60 decibels, while a rock concert can expose you to 110 or 120 decibels, depending on where you sit. The discomfort level for sound is around 120 decibels. Any noise over 75 decibels is thought to cause hearing damage. Studies have shown that teenagers and young adults may be aging their ears at between three to ten times the usual rate by exposing them to dangerously high levels of music from concerts and the use of portable music players.

Symptoms of hearing damage in-clude ringing or buzzing in the ears, difficulty in understanding speech, light muffling of sounds and difficulty understanding speech in noisy places or places with poor acoustics.