Steady Great beginning flawless ending

How Yoga Changes Your Body, Starting The Day You Begin (INFOGRAPHIC)

The Eastern practice of yoga has become a modern-day symbol of peace, serenity and well-being in the West. More than 20 million Americans practice yoga, acc. to study, with practitioners spending more than $10 billion a year on yoga-related products and classes.

The mind-body practice is frequently touted for its ability to reduce stress and boost well-being, but it also offers wide-ranging physical health benefits that rival other forms of exercise. While the scientific research on yoga benefits is still young, here's what we know so far about its potential effects on the body. View the infographic below and scroll down for more detailed information.

After Class.

Improved Brain Function. 
Just 20 minutes of Hatha yoga -- an ancient form of the practice that emphasizes physical postures rather than flow or sequences -- can improve cognitive function, boosting focus and working memory. In university of illinois, participants performed significantly better on tests of brain functioning after yoga, as compared to their performance after 20 minutes of vigorous aerobic exercise.

Lower Stress Levels. 
Yoga's stress-busting powers may come from its ability to lessen the activity of proteins that are Known to play a role in inflammation, according to a study published last year from University of California, Los Angeles researchers.

Alter Gene Expression. 
A small NOrwegain study suggested that yoga's many healthy benefits might come from its ability to alter gene expression in immune cells.

Increased Flexibility. 

A recent Colorado state univwersity study found that Bikram yoga -- a form of yoga in which a series of 26 postures are performed for 90 minutes in a heated room -- is linked with increased shoulder, lower back and hamstring flexibility, as well as greater deadlift strength and decreased body fat, compared with a control group.

After A Few Months.

Lower Blood Pressure. 
People with mild to moderate hypertension might benefit from a yoga practice, as a study from University of Pennsylvania researchers found that it could help to lower their blood pressure levels. Researchers found that people who practice yoga could reduce high blood pressure compared with those who participated in a walking/nutrition/weight counseling program.

Improved Lung Capacity. 
A small study found that practicing Hatha yoga for 15 weeks could significantly increase vital lung capacity, which is the maximum amount of air exhaled after taking a deep breath. Vital lung capacitty is one of the components of lung capacity.

Improved Sexual Function. 
A report published in the The Journal of Sexual Medicine showed that yoga could boost arousal, desire, orgasm and general sexual satisfaction for women. Yoga can also improve women's sex lives by helping them to become more familiar with their own bodies, according to a review of studies published in the Journal of Sex and Marital Therapy.

Reduced Chronic Neck Pain.

It showed that four weeks of practicing Iyengar yoga (a type of Hatha yoga that stresses proper alignment and the use of props) is effective in reducing pain intensity in adults suffering from chronic neck pain.

Anxiety Relief. 
A "2010 boston study "showed that 12 weeks of yoga could help to reduce anxiety and increase gamma-aminobutyric (GABA) levels in the brain (low levels of GABA have been linked with depression and anxiety disorders).

Relief from Chronic Back Pain. 
Researchers at West Virginia University found Iyengar Yoga to be more "effective in reducing pain" and improving mood than standard medical treatment among those with chronic lower back problems.

Steady Blood Sugar Levels in People with Diabetes.
Adding yoga to a typical diabetes care regimen could result in steady blood sugar levels, according to a 2011 Diabetes Care study. Reuters reported that just "3 months of yoga practice and addition to diabetis care" resulted in a decrease in body mass index, as well as no increases in blood sugar levels.

Improved Sense of Balance. 
Practicing an Iyengar yoga program designed for older adults was found to improve balance and help prevent falls in women over 65.

After Years.

Stronger Bones.
A "2009 pilot study" by Dr. Loren Fishman showed that practicing yoga could improve bone density among older adults.

"We did a bone mineral density (DEXA) scan, then we taught half of them the yoga, waited two years, and did another scan. "And not only did these people not lose bone, they gained bone. The ones who didn't do the yoga lost a little bone, as you would expect."

Healthy Weight.
Researchers from the Fred Hutchinson Cancer Research Center in Seattle found an association between a "regular yoga practice" -- or at least a maintained weight -- among more than 15,000 healthy, middle-aged adults.

"Those practicing yoga who were overweight to start with lost about five pounds during the same time period those not practicing yoga gained 14 pounds," study of alan kristal says".

Lower Risk Of Heart Disease. 

As part of a healthy lifestyle, yoga may lower cardiovascular risk factors such as high blood pressure, cholesterol and blood sugar according to harvard. and improving mood than standard medical treatment among those with chronic lower back problems.

Steady Blood Sugar Levels in People with Diabetes.
Adding yoga to a typical diabetes care regimen could result in steady blood sugar levels, according to a 2011 Diabetes Care study. Reuters reported that just "3 months of yoga in addition to diabetis care" resulted in a decrease in body mass index, as well as no increases in blood sugar levels.

Improved Sense of Balance. 
Practicing an Iyengar yoga program designed for older adults was found to improve balance and help prevent falls in women over 65, according to a 2008 temple University study

After Years.

Stronger Bones.
A "2009 pilot study" by Dr. Loren Fishman showed that practicing yoga could improve bone density among older adults.

"We did a bone mineral density (DEXA) scan, then we taught half of them the yoga, waited two years, and did another scan. "And not only did these people not lose bone, they gained bone. The ones who didn't do the yoga lost a little bone, as you would expect."

Healthy Weight.
Researchers from the Fred Hutchinson Cancer Research Center in Seattle found an association between a regular yoga practice -- or at least a maintained weight -- among more than 15,000 healthy, middle-aged adults.

"Those practicing yoga who were overweight to start with lost about five pounds during the same time period those not practicing yoga gained 14 pounds," studr researcher Alan Kristal at webmd

Lower Risk Of Heart Disease. 

As part of a healthy lifestyle, yoga may lower cardiovascular risk factors such as high blood pressure, cholesterol and blood sugar,according to Harvard Heatlh publication

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Redefining Energy Poses of Yoga

                                                 * ADHO MUKHA SVANA*

Adho – Forward; Mukha – Face; Svana - Dog

The asana is pronounced as A-doh MOO-kah shvah-NAS-anna
Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This
asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga
practice.

Adhomukhasvana

How to do the Adho Mukha Svanasana (Downward facing dog pose)

1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs
of the table.

2. As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.

3. Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.

4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the
ears to the inner arms.

5. Hold the downward dog pose and take long deep breaths. Look towards the navel.

6. Exhale. Bend the knees, return to table pose. Relax.

Benefits of Adho Mukha Svanasana:

This pose leaves you energized and rejuvenates the body
It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
It brings strength throughout the body especially the arms, shoulders, legs, feet.
Helps to tone muscles
It increases circulation to the brain
Calms the mind and helps relive headache, insomnia and fatigue.

Contraindications:

Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea.

• Different Energizing Poses of yoga 
• Just do this yoga practices for month to transform your life.Its challenge that you will left be without quiting it.Boosting power :)

1. Ustrasana or camel pose(purva pratana sthiti)

Ustrasana

• Setu bandh asana(Bridge pose)

Bridgepose

• one hand lean pose

one hand lean

• veerasana

• Veerbhadrasana

Veerbhadrasna

• Trikonasna (Traingle pose)

trikonasana

• Vasisthasna

Vasisthasna

• Viparita salabhasna (superman pose)

viparita slabhasna

• pranayama(holding breath)

pranayama