Yoga and Low Carb Diets

Tailoring your yoga program to your low-carb diet...

In our modern world, there are so many types of yoga to choose from. It can be confusing to sort through them and decide on a particular yoga program. You may be wondering if practicing postures (asanas) in a hot room for an hour and a half is the only way to enjoy the benefits of this ancient art. Or, is it necessary to execute postures under the strict guidelines created for East Indian bodies and minds? As a yoga instructor, my answer would be no. A successful yoga program supports the goals of the practitioner without rigidity.

An appropriate yoga program should be adapted around one's needs. Those on low-carb diets for weight loss or weight control can benefit tremendously by practicing yoga. This value is brought about in many ways.

A major benefit of yoga is an increased awareness of your body and of your life. A consistent yoga practice assists you in recognizing the ycauses of stress in our live. Yoga helps one to observe the thoughts that cause stress. And once we are able to recognize the stress, often we are able to calm our carb cravings.

Additionally, when we develop awareness, We can make conscious choices around food and feel more in control of our lives. I have taught lunch time yoga classes where students practiced forty-five minutes of yoga instead of reaching for high carb snacks. Students have reported that after class, they choose healthier foods and actually eat less. Yoga can be a carb substitute, a healthy alternative.

Breath work is another important component of yoga. Yoga trains the mind to recognize where and when we hold our breath. As has been observed over the centuries:  The less access we have to the breath, the more stress is stored in the body.

Yoga teaches us to fill ourselves up with air instead of high-carb food. Through Yoga, we can inform ourselves when we are becoming stressed. And Yoga has answers for the stress. We can make the choice to sit and breathe, meditate or do physical yoga postures. With a consistent yoga practice, we can stop relying on food to answer our problems - we have less need of carbs that deplete our energy.

Focusing on the breath dissolves our cravings and reduces stress. We naturally reach for more nourishing foods. If we hold the breath - are unconscious of our breathing patterns - we remain unaware of our cravings and old eating patterns take over.

Cultivating awareness while we move in yoga postures is just as important as the movement, especially for those wanting to change eating patterns.

Since low-carb dieters need to be careful not to hit a sugar low during the day, yoga is an excellent movement program to consider. Why? Yoga conserves energy while many exercise programs, such as aerobics, weight training, bicycling etc., expend energy. And Yoga assists the practitioner to tap into reserves of energy in the body. A low carb dieter doing Yoga is less likely to feel energy depleted, and thus have to fend off food cravings.

For anyone with the making a life style or dietary change, it is important to include an exercise program that is both accessible and stress-free. Yoga exhibits both of thos qualities. Yoga postures teach us to expand into our own energy without judgment or criticism. And yoga includes a practice of relaxation and meditation (either seated cross-legged or lying on your back) when you have completed your postures. The relaxation assists us in integrating the movement and regenerating our energy and is a key component in any yoga program.

How does one choose a class that is appropriate? How does one get started on a yoga practice? Try several styles and notice how you feel after each. You will have found an appropriate class, if after a session, you feel internally rejuvenated. When you leave the class, you should feel a lightness in your step and a desire to return.

Other positive signs are:  More access to your breath and a feeling of well being (a combination of calmness and high energy).

Here are eight postures that will get you started. Do them every three to four days and familiarize yourself with the movements. Again, your yoga postures should express who you are, so you won't look like someone else performing the same pose. Simply follow the directions and while you're in the pose try to become as aware of your body and thoughts as much as you can. Breathe a simple breath based on the rhythm of your inhales and exhales. Take four or five breaths for each movement. Notice where and when you might hold your breath. I would recommend purchasing a yoga mat. You can buy them in most health food and sports stores or online (yoga mat).

1) Mountain Pose - Stand with feet together or hip distance. Imagine roots growing out of your feet into the earth. Feel your spine lengthening as the crown of your head lifts toward the sky. Inhale and exhale and feel the oppositional movement of feet planted firmly on the ground while the crown reaches upward. Keep your gaze focused at the horizon line. This posture prepares the body for a yoga practice.

2) Forward facing warrior - Stand in mountain pose and lift your arms by your ears, take a few breaths and center yourself. Take a step forward on your right foot and bend your knee over your ankle. Focus your gaze at the horizon. Lengthen the torso and drop your shoulders. Repeat on the other side. This pose strengthens the thighs and brings in warrior energy.

3) Forward facing warrior with a forward bend - Repeat the above posture. Slowly straighten the front leg and extend the spine over the front leg. Relax the arms beside the leg. Repeat on the other side. This pose opens the spine and stretches both legs. This movement also soothes the mind.

4) Tree balance - Stand in mountain pose and become centered. Slowly transition your weight onto the left leg. Bring your hands into a prayer position over your chest. And position your left foot on your calf. Balance on your right leg while you breathe and focus your gaze at the horizon. Allow your body to move with the flow of your breath. Balances are never static. This pose develops balance and confidence.

5) Downward facing dog - Get down on your hands and knees. Legs hip width apart and arms shoulder distance apart. Tuck your toes and lift your tailbone up toward the ceiling into an upsidedown V position. Fan out your fingers and press them into the floor. Keep moving your tailbone and elongate your spine. Bring your ears between your arms. Return to your hands and knees slowly and rest. This pose cleanses the mind and strengthens the upper body.

6) Bridge - Lay on your back and bend your knees, legs hip width apart. Lift your hips and spine toward the ceiling as you move through the front of the knees. Bring your arms underneath your body on the floor and interlace your fingers. Keep your gaze at the chest. This posture increases energy and increases flexibility in the spine.

7) Seated twist - Sit with both legs extended in front of you. Bend your right leg keeping the left in front with the foot flexed. Place your left hand below the right knee and bring the right hand around the back of the body close to the spine. Lift and rise through the crown of your head on the inhale, on the exhale twist the spine to the right, moving around the axis of the spine. Move from the lower to the upper spine, the head is the last to twist around. Slowly release from the base of the spine and come back to center. Repeat on the other side. Twists flush and balance the nervous system.

8) Reclining bound pose - Now it's time for relaxation. Lie on your back and bring your feet together. Allow your knees to splay apart. You can also extend your legs and come into corpse pose if bound pose is too much for your hips. Close your eyes and focus on your breath. Let go of any stress and allow your body to release into the floor. Stay as long as you like.

About the Author:  Scott Harker is the publisher of several websites including: Sherlock Holmes Pastiches, Global Warming, Surveys - Get Paid For Your Opinion, Dieting Help | Move More - Eat Less, and On The Hook | Fishing Supplies.

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