The ancient art of yoga appeared to halve the number of episodes of a potentially dangerous irregular heartbeat known as atrial fibrillation also improved quality of life, lowering levels of the anxiety and depression

In a small preliminary study, the ancient art of yoga appeared to halve the number of episodes of a potentially dangerous irregular heartbeat known as atrial fibrillation.

Three sessions of yoga a week also improved quality of life, lowering levels of the anxiety and depression which often plagues patients with this condition, according to research to be presented Saturday at the annual meeting of the American College of Cardiology in New Orleans.

"These are exciting results," said Dr. Raul Mitrani, director of the cardiac rhythm device clinic at the University of Miami Miller School of Medicine. Although it didn't cure atrial fibrillation, he added, it did seem to cut the number of "a-fib" episodes.

Prior research had shown other heart benefits of yoga, such as lower blood pressure and cholesterol and more elastic arteries, but this is the first study looking specifically at atrial fibrillation, said the authors, from Mid-America Cardiology at the University of Kansas Hospital.

Atrial fibrillation, which affects millions of older Americans, is an irregular heartbeat that greatly raises odds for clotting and stroke. Treatments tend to be either invasive surgery (to try to eliminate the abnormality at its origin) or medications that carry side effects. Some lifestyle tactics are also helpful, Mitrani said, such as moderating alcohol and caffeine to reduce triggers.

In the new trial, 49 patients between the ages of 25 and 70 who had atrial fibrillation participated in a supervised yoga program, conducted 45 minutes a week, three times a week for three months. Sessions involved breathing exercises, various positions (asanas), meditation and relaxation. The participants were also given an educational DVD and encouraged to practice daily at home.

During the three months of yoga practice, participants experienced an average of 2.1 episodes of atrial fibrillation as compared to an average of 3.8 episodes occurring the three months prior to the start of classes, when they were exercising but not yet doing yoga.

"Advanced yogis for a long time have disproven the idea that heart rate that automatically determined by physiological need," noted Dr. Scott Shurmur, director of preventive cardiology at the University of Nebraska Medical Center in Omaha. "We know that meditation, yoga etc, really do provide some conscious altering of the sympathetic and parasympathetic nervous systems. This is the first time I've seen results on atrial fibrillation and its tangible evidence."

"Absolutely, yoga can play a role in the management of atrial fibrillation," says Dr. Louis Teichholz, medical director of the cardiac service and chief of complementary medicine at Hackensack University Medical Center in New Jersey, who points to the breathing component of yoga -- especially Prana yoga -- as the key ingredient.

"If they had studied heart rate variability, they would have shown this decreases sympathetic nervous system activity," he said. "That comes with fear and fright. A sudden burst of adrenaline in a susceptible individual will trigger arrhythmia."

A second study being presented at the meeting backed up the value of exercise in general for heart health.

Texas researchers report that a lifetime of regular exercise keeps the human heart flexible and strong, well over retirement age.

In fact, long-term exercise actually preserves heart muscle mass, keeping it at the same level as a sedentary person aged 25 to 34, the team estimated.

In the study, people over the age of 65 who reported having exercised consistently over their lifetime actually managed to preserve left ventricular mass. The left ventricle of the heart is involved in pumping and normally gets smaller as you age.

The folks in this study had exercised six or seven times a week as adults but the researchers, from the University of Texas-Southwestern Medical Center in Dallas, believe that getting people in the midrange of their life -- 45 to 60 -- could help prevent heart failure and other cardiac problems which tend to appear as you get older.

Experts stress that data presented at medical meetings has not undergone the rigorous peer review that is conducted when research is published in medical journals and should be considered preliminary.

More information

Find out more about atrial fibrillation at the American Heart Association.

SOURCES: Scott Shurmur, M.D., director, preventive cardiology, University of Nebraska Medical Center, Omaha; Raul Mitrani, M.D., director, cardiac rhythm device clinic, University of Miami Miller School of Medicine; April 2, 2011, presentation, American College of Cardiology annual meeting, New Orleans

Breathing To Relieve Stress And Anxiety

Stress is no stranger to any of us and we need to accept that
it is an indefinite part of our lives. Every time we get
stressed out, our bodies will naturally produce certain hormones
because of the intense feelings we are having. As a result, our
heart starts to beat faster and the blood flow in our system
increases. If we allow these stressors to constantly haunt us
for prolonged periods of time we may even burn out or become
extremely fatigued.

How then do you attempt to handle and deal with something that
you know will always be there? How do you handle stress? There
are actually many ways to do this but in this article we will be
focusing on one way only: through breathing.

Slow and deep breathing has several effects on your body, the
most prominent being the ability to relax your muscles and body
to achieve a state of `peace'. When you get stressed out your
body naturally goes into a `fight or flight' mode. This is like
being in a constant state of high alert. Slow breathing can be
used to counter this by relaxing your body to lower the heart
rate in an attempt to reduce the intense feelings.

Deep breathing does not just involve the lungs but also the
abdomen. Sit back comfortably with your back straight and start
by placing one of your hands on your chest and then place the
other hand on your abdomen. Breathe in slowly and gently through
your nose and you should be able to feel the hand placed on your
stomach start to rise. However, the hand on your chest should
move only slightly. After inhaling to a point of comfort, hold
the breath for a few seconds before exhaling through your nose
or mouth and, again, you should feel only limited movement of
the hand placed upon your chest. But you should feel your
abdominal muscles contract slightly as you exhale. Repeat this
method of breathing for a short while and you should soon feel
calm and relaxed.

The benefit of this type of breathing is that by taking long,
slow breaths that go deep into your abdomen you are actually
maximizing your oxygen intake. The result is instant stress
relief. With more oxygen in your system, your body calms down
and puts you in a much more relaxed state. At the same time you
are also clearing your mind of stress since you are very much
focused on breathing properly and deeply. If your mind begins to
wander bring your focus back to the breathing and you will find
yourself to be much more relaxed.

Deep breathing like this can be helpful for everyone and it
does work, but only if done properly. No doubt there are other
ways to deal with stress, but deep breathing can be done
anywhere and at any time and requires no equipment except for
your nose and a working set of lungs! The important thing is
that it helps you quickly reach a state of calm and to clear
your thinking. Still skeptical? Why not try it for yourself; you
won't be disappointed.

Introducing Hatha Yoga: To release Tension and gain physical, spiritual and mental stability

Hatha yoga is an ancient hindu system of working with the human nervous system. Because it releases tension and endows one with renewed energy, far too many 20th century people, yoga teachers included, have come to look upon the venerable Indian physical science as solely an exercise for health and vitality of mind and body. It is that, but it is also much more. Hatha yoga

practices are more spiritual than physical, more subtle than gross, more a means of understanding than an exotic way to relieve stress or limber up the body.

A Guide To Hatha Yoga

The sages who developed hatha yoga designed it as a way to gain conscious control of our life energies, a way to go within, to harmonize the external so the innermost Self could be encountered. To them, it was about states of consciousness, about living a divine life, and it was a preparation for meditation.

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As you perform the asanas, concentrate on feeling the energies within the nerve currents. Sensitize yourself to knowing when the body has been in each position long enough to tune the nerve currents involved. Then shift smoothly into the next asana. It's like a dance, a deliberate, fluid dance. During all postures, inhale using the diaphragm, not the chest muscles. Do not stretch unduly or force the body. Relax into the poses. Don't worry if you can't perform them all perfectly. In time, you will find the body becoming more flexible and supple. Free the mind of thoughts and tensions. You will be more aware, more alive, more serene.

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While there are many more complex hatha yoga routines, these twenty-four asanas provide a balanced system for daily use. For the simple purpose of quieting the mind in preparation for meditation, this is all you will ever need. For best results, hatha yoga should be taught personally by a qualified teacher. These instructions and drawings are meant only as a rudimentary aid. For more elaborate regimens, inquire at a recognized school specializing in hatha yoga.

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The scene of hatha yoga has a spiritual purpose - to balance physical and physic energies in preparation for meditation. It is not only meant to make us young, beautiful or creative, but to aid us in quieting the mind, body and emotions that we may awaken enlightened consciousness & know the Self within.

Consider Hot Yoga's Benefits

Any exercise program focuses on warming up before energetic

exercise to reduce muscle pain. Regular exercisers recognize

that peak performance occurs when fully warmed up and your body

generates heat from the inside radiating out and into your

muscles. The temperature of the yoga room which is in similar to

our body's own temperature is importantly benefited for yoga

practice.

Bikram Yoga, also known as Hot Yoga, is a style of yoga

developed by yoke Bikram Choudhury in 1974. Choudhury developed

a series of 26 hot yoga postures and two breathing exercises to

be performed in a particular sequence in a heated room of 80-105

degrees Fahrenheit with a humidity of 40%. Hot yoga classes last

approximately 90 minutes long. People of all levels, ages and

body types practice hot yoga yoga class.

The heat is mainly factors for more deeply and effectively hot

yoga postures as well as the benefits of hot yoga postures come

much quicker. Hot yoga can creates you a satisfying and feeling

of attainment.

Warm room of hot yoga can stimulate fat burn more effectively;

fat may be redistributed and burned as energy during the class.

It is easy to lose weight a very short time. The heat produces a

fluid-like stretch allowing for greater range of movement in

joints, muscles, ligaments and other supporting structures of

the body

Capillaries dilate in the heat; more effectively oxygenating

the tissues, muscles, glands and organs and helping in the

removal of waste products. Your muscles and connective tissue

also become more elastic and allow for greater flexibility with

less chance of injury and improved resolution of injury

Heating increases sweating detoxification and elimination

through the skin - which is the body's largest eliminating

organ. Just as when your body raises its temperature to fight

infection, the raised temperature in the room will assist in

improving T-cell function and the proper functioning of your

immune system. Your nervous system function is greatly improved

and messages are carried more efficiently to and from your

brain.

These benefits of hot yoga heating room lead to hot yoga

ultimate benefits. Hot yoga one important benefit is body

systems improvement for all organ, gland, nerve, tendon, and

ligament and muscle system as well as body toning effects. Hot

yoga next benefit is to expand your capacity to breathe deeply

and fully which can prevent injury during hot yoga class and may

prevent or improve chronic illness.

After you attend hot yoga class regularly, you will feel better

sleep; even you may need to sleep less. Most women in hot yoga

enjoy weight control benefit for either weight loss or gain

depending on one body's needs.

In mental aspect of hot yoga which is similar to other type of

yoga, you can improvement in posture and body awareness,

diminishes the effects of stress, increases balance,

coordination, focus and discipline, clears your mind, and calms

your soul.

To do hot yoga, it is necessary to have your own yoga mat and

towel when doing hot yoga as you will be sweating so much. Hot

yoga attendances tend to wear very little clothing for the same

reason. Even some studios may provide mats and towels for do hot

yoga, but it is better to have these personal items for your own

peace of mind and out of consideration for others.

Make sure to drink enough water before and after class is the

one you should concern to replenish the body because of the

extensive sweating. But it is not sensible to eat heavy meal

during the two hours before class. Hot yoga is not advisable for

those yoga beginners or pregnant. It is not easy for the

beginners to concentrate on learning proper yoga postures in the

excessive heat. Expectant mothers experience a rise in the

body's core temperature to levels that may compromise the

well-being of the baby.

Within reason, anyone at any age can attend hot yoga class, but

this style of yoga does require the attendances to be in better

physical condition and have a high to stand for heat also let

you to achieve healthy body and mind.

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Flexibility Exercises To Improve Yoga Flexibility

Flexibility exercises are an important component of any fitness
program. There are different types of exercises that you may
want to do, and you can include them into your regimen. The
flexibility exercises are soft and temperate stretching
movements that help to improve the flexibility and length of
your muscles.

Flexibility exercises help to increase the range of movement in
your joints. These flexibility exercises may be part of a
fitness program like Pilates or Yoga. These are stretching
exercises and they are very helpful to get rid of problems like
pain in various parts of the body.

One of the main aims of doing these exercises is that the
connective tissues surrounding your muscles are lengthened.
Doing these exercises three to five times a week ideally leads
to your body being much more flexible. These exercises are very
helpful for those who have back problems. They also improve the
posture. They bring down the amount of sore muscles in the body
and provide a relaxed physique. These exercises are not like
resistance exercises or aerobic training and they are very good
to keep your body flexible.

EXERCISES CAN BE ORGANIZED INTO THREE GROUPS.

- Aerobic exercises
- Anaerobic exercises or strength training
- Flexibility

Flexibility exercises tend to be overlooked but they are very
important. The flexibility exercises should be included into an
exercise regimen as they are very important. This inclusion
should be at least three times and at the most five times a
week. The down side of most aerobic or anaerobic programs is
that they lead to the contraction of the muscles. The
flexibility exercises elongate and extend the muscles in your
body. As a result, flexibility exercises are very helpful. They
lead to a higher range of motion.

With age, the flexibility in the body decreases. Therefore, the
elongation of the muscle leads to your performing the daily
tasks with much more ease and without the risks of injury. The
exercises lead to better blood circulation. There is an enhanced
blood follow to your muscles and the pain of arthritis can be
avoided. There is improvement of posture. The exercises keep
your muscles from getting tight and this leads to better
posture. Flexibility leads to your having full range of motion.
You have greater mobility and there is less risk of falling and
injuring yourself.

Flexibility exercises also help the person in stress relief.
During stress, the muscles become tight and the lengthening of
the muscles leads to release of tension. There is the need of
the core muscles to be involved in your flexibility exercise
program. These muscles occur around your trunk and pelvis. The
possibility of bad posture, lower back pain and muscle injuries
is avoided. Therefore, flexibility exercises provide a relaxed
body and cut down on sore muscles. The flexibility exercises
also prepare the body for the stress of the exercises that you
do everyday. The benefits of flexibility exercises therefore are
many provided they are done in an organized manner.

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Author: Tracy Renning

Learn Yoga Postures For Increased Health And Vitality

In today's chaotic world, more and more people are turning to the practice of yoga to improve their physical wellness as well as increasing mental sharpness and emotional well being. Yoga –

an exercise practice that establishes a strong mind/body connection – includes a variety of yoga postures to be learned. 

Practicing and eventually mastering these yoga postures can mean the acquirement of a lifetime tool for maintaining flexibility, strength, and overall health. There are literally hundreds of yoga postures in existence; each yoga posture benefits a particular part of the body – strengthening abdominal muscles, the muscles surrounding the spinal column, and much more. 

These yoga postures combined with focused and measured breathing techniques helps the person practicing yoga to be more relaxed thus improving flexibility, mental concentration, and overall health. Many who practice  dedicated yoga postures report a larger immunity to a number of health afflictions. It can truly be your ticket to lifelong health no matter what your age.

To begin learning yoga postures as a beginner you should start with a professional yoga instructor – or guru. A yoga guru can safely guide you through the series of yoga postures until your body adjusts and you are able to complete them independently.

You will often begin with a series of stretching exercises to help limber your body for more complicated postures to come. You will notice improved flexibility soon after beginning yoga

postures; the rewards come quickly. 

If you want to try some yoga postures in the privacy of your own home, you have access to a number of DVDs and videos on the market today. These inexpensive purchases offer little in the

way of long term commitment so this can be a safe way to explore yoga postures. 

However, always be sure to consult your doctor before beginning an exercise program such as yoga. If not done correctly, yoga postures can actually do more harm than good. So stay safe by

utilizing the guidance of a medical professional. 

Yoga postures can be your tool through every stage of your life; keeping you fit both physically and mentally. Take the time to get to know yoga postures intimately so that you can determine what works best for your body and mind. Your reward will be a lifetime of vivacity; it's the exercise world's answer to a fountain of youth. So do your research, check in with your

doctor and get started today. 

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