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Saturday, March 2, 2019
What Is The Best Gentle Exercise And Stretching Method? What Is Yoga? 20 Minute Yoga Class For Beginners, Increases Health, Flexibility, Relaxes Muscles, Strengthens Body, Reduces Stress, Anxiety, Fear And Anger, Centers Mind, Calms Emotions, Increases Energy/Joy


Every human being is a multi dimensional being, made up of body, mind, emotions, and spirit. Balancing these is both an art and a science. Yoga is an ancient form of exercise from India that addresses all of these dimensions, while serving to balance them out over the longer term. 

If a person is starting yoga, it is critical to understand that a student must begin slowly and gently. Just because others in the class are doing certain postures easily and effortlessly, does not mean a new person can or should. 

A good yoga instructor will modify even basic beginner yoga poses to keep a student safe and within the boundaries set by the body. Do not perform any position where any discomfort and/or pain is felt. Stop and go back to neutral position (standing or lying down) if any discomfort of any kind is felt at any time.

Yoga is not like a competitive sport where people push beyond their limits to gain something and 'win'. There is no winning or losing with yoga and there is no competition. Yoga is an individual process of growth, on all levels; physical, mental, emotional, and spiritual. Yoga is not a religion, because there is no dogma or forced belief system.

There are many types of yoga. Find the type of yoga that works for you. Here is an example of gentle restorative yoga. 

Restorative Yoga with Melissa Krieger: Oceanside Restorative Yoga On The Beach

(Check with your doctor before starting to do any yoga.) 


Changing Our Tune on Exercise - Dr Mercola
New research suggests that while many people started an exercise program to lose weight and improve their appearance, they continued to exercise because of the benefits to their well-being

Rather than viewing exercise as a medical tool to lose weight, prevent disease, and live longer – all benefits that occur in the future – try viewing exercise as a daily tool to immediately enhance your frame of mind, reduce stress and feel happier

Exercise boosts levels of soothing brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress and also relieve some symptoms of depression

Once you experience the benefits of exercise for your emotional well-being, you’ll likely have a high level of self-determination or autonomy when it comes to deciding to exercise; rather than viewing it as a chore that you have to do, you’ll view it as a choice that you value doing – and probably also start to think of it as essential to keeping your emotional sanity


Yoga for Complete Beginners - Yoga Class 20 Minutes
VIDEO: 20 min.

"(Check with your doctor before starting to do any yoga.) Yoga for complete beginners.

20 minute gentle yoga class to give you greater relaxation, more energy and joy. Relaxation pose and crocodile poses to relax the lower back. Shoulder exercises to relax the neck and shoulders. Sitting forward bend for flexibility. Inclined plane for strengthening the back. Spinal twist for good massage of the abdominal organs. Final relaxation to really let go. You will feel full refreshed and recharged. Demonstrated by Aruna, instructed by Sukadev Bretz of . Music by Yogi Hari . More Videos on"


Do not try advanced poses until you have worked your way through beginning, medium and then advanced classes of yoga at a slow and gentle pace, which is determined by the body, not by your desire alone. Do not try to do too much, too fast. Do not join an intermediate or advanced class if you are a beginner, as injury will be the more than likely be the only result. Advanced students have taken many years to get to this point.. Don't rush, push or force anything to get to this point.

Advanced Traditional Hatha Yoga with Babu Raj. Flexibility and Strength from the Himalayas, India
VIDEO: 8 min.

(Check with your doctor before starting to do any yoga.) 


What is yoga?

Health effects
Main article: Yoga as exercise

Wikipedia; "Postural yoga has been studied and may be recommended to promote relaxation, reduce stress and improve some medical conditions such as premenstrual syndrome.[247] This form of yoga is considered to be a low-impact activity that can provide the same benefits as "any well-designed exercise program, increasing general health and stamina, reducing stress, and improving those conditions brought about by sedentary lifestyles". It is particularly promoted as a physical therapy routine, and as a regimen to strengthen and balance all parts of the body.[247]

The practice of asanas may improve psychological health during cancer treatment, although more evidence is needed to confirm this possible benefit.[20] Other research indicated that postural yoga could be useful in addition to other treatments in schizophrenia,[21] and may have positive effects on mental health.[248]


A 2013 review described the effectiveness of postural yoga for low back pain in the short-term, and moderate evidence that it was effective in the long-term.[254]

Some clinicians have reported studies investigating yoga as a complementary intervention for cancer patients to decrease depression, insomnia, pain, and fatigue and to increase anxiety control.[256] 

Physical injuries
See also: Sports injury

Among the main reasons that experts cite for causing negative effects from yoga are beginners' competitiveness and instructors' lack of qualification.[260] As the demand for yoga classes grows, many people get certified to become yoga instructors, often with relatively little training. Not every newly certified instructor can evaluate the condition of every new trainee in their class and recommend refraining from doing certain poses or using appropriate props to avoid injuries.[260] In turn, a beginning yoga student can overestimate the abilities of their body and strive to do advanced poses before their body is flexible or strong enough to perform them.[260][263]


Yoga "as physical exercise"[267] can be an excellent training for children and adolescents, both as a form of physical exercise and for breathing, focus, mindfulness, and stress relief: many school districts have considered incorporating yoga into their Physical Education programs. The Encinitas, California school district gained a San Diego Superior Court Judge's approval to use yoga in Physical Education.[267]

For a longer explanation of the many different types of yoga, click on the above wiki link...


As with any exercise, there is a risk of injury. It may assist to not overdo anything in a yoga class or even while doing any other type of exercise. Don't push. Seek out a trained yoga and medical professional, including a physical therapist if needed, who can properly work with and advise on limitations or modifications for your specific physical condition. 

It is easy to get injured by pushing too hard or by trying to do too much in yoga. A good yoga teacher will tell students to never experience pain and never go into any position where pain is felt, because that is pushing too hard and going too far, too fast. Yoga is a gentle exercise that works within strict boundaries and limits, while also gradually extending those limits and boundaries, slowly and gently, without any pain. There may be a few people where yoga is contraindicated. 

Be even more cautious, slow and gentle if you experience pain and/or are taking pain medication on a regular basis. Ask for and receive specific medical and/or physical therapist assistance to keep you safe and injury free while doing yoga. Ask what positions are safe and which ones need to be avoided for your specific physical condition or illness.

Some positions may not be possible to do in any way, shape or form for certain people. Be honest and share all of your health history, injuries and medical conditions with the yoga teacher, doctor and/or physical therapist, because they are there to help you, not to hold you back.

Extremes are dangerous. Go more deeply into the dangers posed by being an extremist via exercise, and/or yoga. 

Too Much Hard Exercise Causes 7-Fold Increase In Heart Problems; Avoid Catabolism, Extreme Endurance Events, Marathons, Chronic Anger If You Value Your Long Term Heart Health, Dr Mercola Reveals Pushup Test For Heart Fitness, Warning Signs Of Stroke


The goal with yoga is to live a balanced life. What does living a balanced life mean?

Avoid spending a lot of time around people and/or watching news that increases the level of anger/hatred/fear against minorities specifically. 

Nationalism, Alt Right, Trump, Neo Nazis, White Supremacy, Dominionism, Theocracy, Polarization Rising, US Fundamentalist Churches Similarity To Zionism, Corporate Fascism, Wahhabism, Daesh, Sharia Law, All Fear And Hate Based

Avoid people or news that includes 'hate speech'. What is hate speech? 

What Is Hate Speech Or Fake News? Infowars, Breitbart, Fox News And Mass Media Analyzed; Hate Speech Compared To Journalistic Ethics, Andrew Breitbart Confesses He Is A Fraud; Differences Between Propaganda, Hoax, Satire, , Facts, And Truth

Confederate Flags, Monuments And Statues Built In 1940's Are Symbols That 'Honor' Oppression, Jim Crow Laws, Racism, Apartheid, And Slavery; They Deserve No Place In American Public Squares, Parks Or US Government Buildings

What are some healthy ways to deal with the chaos created by those who magnify fear, division and hatred? 


The Science Behind Exercise Recovery - Dr Mercola
After training hard, your sympathetic response is in overdrive and may stay in a heightened response until the system finally fails and you crash. Although this limits recovery, it can also limit strength-building and performance as well. Spending just three to five minutes after working out to tap the brakes on your sympathetic nervous system helps improve your recovery.

Rusin recommends performing this technique before leaving the gym. He has his athletes lay on their back with their head resting on the ground, legs elevated above the level of the heart with knees slightly bent (resting on the seat of a chair), with arms outstretched overhead.

Close your eyes and relax your body, reducing any tension or stress. Use a quiet place in the gym away from music or any noise.18 From this position, focus on your breathing and start by inhaling for three to four seconds, holding your breath for two to three seconds, exhaling for six to eight seconds and then holding your breath for another two seconds before beginning the process again.

The main focus is on breathing under control in order to turn off the sympathetic nervous system before leaving the gym. Athletes should feel an instant calming sensation throughout the body when doing this.

Go deeper

How The Power Of Truth, Intuition, Open 3rd Eye, Meditation And The Four Monkeys Can Help Solve The World's Most Pressing Problems; Use Silence As Tool To Review Past, Present And To Chart Best Way Forward For Next Year

What Is Consciousness? The Theory Of Everything Inside An Evolving Consciousness; Introduction To 25 Forms Of Consciousness - Materialistic, Altered States, Quantum, Void, Hero, Non Physical, Religious, Universal Oneness, 7 Experiential Exercises


One type of yoga is called Raja Yoga, and it is explained below, coming from a spiritual viewpoint which is not required to do yoga. Many yoga classes never go into what follows below and focus only on physical movements to relax, strengthen, balance and tone the body/mind.

"The Essence of Raja Yoga" - A Talk by Swami Satchidananda (Integral Yoga)

The word Yoga means ‘connection’. The mental connection between the soul and Supreme Soul or the remembrance of the Supreme Soul by the soul is called meditation or Raj Yoga. 

Stability in the Soul-consciousness and God-consciousness will bring peace and bliss to the soul. By this means, all the latencies of the vicious actions of the past lives will be destroyed because intellectual communion with God acts like fire. 

It burns the sins of the past. Yoga washes off all dirt from the soul; bathing in a river may clean the body but a soul is cleansed only in the remembrance of the Supreme Soul.. 

Yoga is the only means through which soul gets link or association with God, who is the truth. By dint of Yoga, man controls his otherwise fickle sense organs and overcomes diverse vile thoughts.

Yoga has such great force that, under its influence, even the elements of nature are brought to elevated state and the righteousness and peace is established in the world.. 

Through the meditation or RajYoga, the soul gets immense joy of an extraordinary kind from it’s link with the Supreme Soul.. 

The Knowledge of our relationship with God: Knowledge of the relationship between the soul and the supreme soul is very essential to remembrance. 

In his dealings in life, man remembers every now and then only those who are bound to him by ties of one kind or another. The closer the relationship, the more easily one is reminded of it without any effort, as it were. 

It is very important to realize and feel that God indeed is our Supreme Father-Mother, Teacher, true Friend and Guide, and the real Protector.

Relationship is the lever that can lift us to the state of Yoga. So if we have clearly before us, our relationship with God, we shall every now and then be reminded of Him and only this true link redeems all the human beings.. 

God is the most beautiful being. Beauty is a thing that bewitches man and draws his mind and understanding again towards itself. But beauty of the physical body and other physical things is only temporary and subject to gradual decline and decay. 

On the contrary, it is the Supreme Soul, the Supreme Father, who is absolutely and truly beautiful. His beauty is spotless; it never suffers change or decline. 

Remembering Him will make a soul clean and beautiful.. How to practice Raja Yoga?  Whenever one remembers any person or thing, one is reminded of all that person or thing is and what one’s association therewith is. 

Whenever one remembers any person or thing, one is reminded of all that person or thing is and what one’s association therewith is. Hence, at the very start, you have the feeling that you are now here to remember God, your mind will at once be transported to the highest world of eternal Light, which is His abode. 

The qualities of God, the Supreme Soul, a point-of-light will come to the memory.. This means that you have not to utter any sound or syllable, nor recite mentally any formula or maxim. You have to let yourself easily remember Him, or be conscious of Him, the Supreme Soul who is in the Incorporeal World. 

This is similar to the way in which the memory of any of your worldly relations or ties comes to you. You will then recollect in some such manner as: “ I am a soul… I am a point of light and I am a child of the Supreme Soul… He is also a point of light.

God the Supreme Father is an inexhaustible repository of knowledge, peace, bliss and love and is Almighty …. He it is who bestows blessedness on all… How very fortunate I am …”. . 

The knowledge of both the soul and Supreme Soul is already there. Hence this should not be difficult to practice. You need to withdraw yourself from all your sense organs and establish yourself in the faith that you are a soul, distinct from your body; You will be reminded of the Supreme Soul. 

As long as we live in the consciousness of the body, we tend to remember only the body and it’s connections. On the contrary, when I understand myself to be a soul, I will naturally put in mind the Supreme Father of the soul.
By: Kishan Jessaniith  Copied and printed with permission from copyright holder. 

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What Is The Best Gentle Exercise And Stretching Method? What Is Yoga? 20 Minute Yoga Class For Beginners, Increases Health, Flexibility, Relaxes Muscles, Strengthens Body, Reduces Stress, Anxiety, Fear And Anger, Centers Mind, Calms Emotions, Increases Energy/Joy

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"Let food be your medicine and your medicine be your food" ~ Hippocrates 400 B.C.


The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed. -Albert Einstein


"If people let the government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as the souls who live under tyranny." - Thomas Jefferson (1778)


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