What type of yoga is best for you?

Hatha Yoga: Introduction to practice

Power Yoga or Ashtanga Vinyasa: For athletes

Kundalini Yoga: To become energized

Iyengar Yoga: To correct the posture

Acroyoga: For acrobats and dancers

Kripalu Yoga: To develop spirituality

Ashtanga Yoga: A path of self-knowledge

The ability to concentrate is one of the basic principles of yoga

Do you practice yoga and you do not get the results you expect? Perhaps you are not correctly performing the main characteristics of this discipline. In this article, we teach you 5 yoga tips and tricks for beginners. So you will know a little more about this discipline in order to take advantage of the magnificent benefits that it brings:

Do not want to go fast: yoga is not a discipline that can be learned in two days, you have to be constant, trying to unite body and mind. To perform all the postures correctly, it is necessary to have a good level of flexibility and concentration. It takes time to achieve both qualities.

Capacity for concentration: disconnecting the mind is a fundamental element. Although it can be a bit complicated at first, you have to persist and try to relax to the fullest. One trick that will help you concentrate faster is to pay special attention to breathing, so it will be easier to think only about the development of asanas (postures).

Do not move with brusqueness: yoga is a very mystical discipline where it is important that everything flows to maximize its benefits. You have to move smoothly and calmly, especially in the postures of the beginning of the session. It is advisable to go from more to less, the first asanas serve to prepare the body for more demanding postures.

Wear the right attire: it seems very obvious, but in reality it is a mistake that you commit more than you think, especially in yoga classes for beginners. The clothes should stay loose, without tightening. It is also very important to do the sessions without shoes, it would be quite difficult to completely relax with the shoes on.

Attention to injuries or discomfort: if you suffer from any type of ailment, we advise you to ask your doctor before carrying out any asana. Depending on which part of the body you have damaged and what type of posture it is, it can trigger serious injuries.

After the effort, intense activity comes the time of the slow theme and the low lights. These are the last 10 minutes of the gymnastics class in which the stealthy flight of those who choose to go home without stretching takes place. Although for many people stretching is not a priority in their physical activity routines, including it has several benefits, among which stand out the improvement of the range of movement of the joints, sports performance and the reduction of the risk of injuries. But to be effective, it must be well done.

Is that doing the exercises in the wrong way can cause more harm than benefits. Therefore, specialists from the Mayo Clinic (United States) developed a series of tips to make stretching in Gorma effective and safe.

• Do not stretch during the warm-up. You can hurt yourself if you stretch your muscles cold. It is advisable to do a light activity beforehand (such as walking, running or cycling at low intensity) for 5 to 10 minutes. It is even preferable that the stretch you practice after the main activity, when the muscles are hot.

• Consider avoiding stretching before intense activity, such as sprinting. Some research suggests that stretching before such an event could harm performance. Studies also showed that performing stretching exercises immediately before an event weakens the hamstring muscles.

• Try to perform symmetric activities. Instead of striving to have the flexibility of a professional athlete or dancer, focus on having the same flexibility on both sides of the body (especially if you have a history of injury). Uneven flexibility on one side of the body could be a risk factor for injury.

• Concentrate on the main muscle groups such as the calves, thighs, hips, lower back, neck and shoulders. It will also stretch the muscles and joints that you use often.

• Do not jump. If you jump while you stretch, you can injure a muscle and contribute to muscle rigidity.

• I kept your stretch. Breathe normally and hold each stretch for about 30 seconds. In problem areas, you may have to stay in the same position for one minute.

• It does not have to hurt. When you stretch, it is normal to feel tension, not pain. If it hurts, it means that you stretched too much. Go back to the point where you did not feel pain and stay.

• Do specific stretching exercises for the sport you practice. Some studies suggest that it is useful to do stretching exercises with the muscles you use most in your sport or activity. (In football, for example, hamstrings are more vulnerable to stress and that's why it's good to concentrate on them.) -Try with "dynamic warm-up," which involves replacing static exercises with movements similar to those of the sport you practice. But at a low level and gradually increase the speed and intensity as you go into heat.

• Be constant. The maximum benefit is achieved by doing the exercises regularly, at least two or three times a week.

• Incorporate movement to your stretching exercises. Gentle movements, such as Tai Chi or yoga, can help you be more flexible in certain movements. These types of exercise can also help reduce falls in older adults.

• Be cautious if you have a chronic illness or injury, you may need to adjust the stretching techniques. For example, if you already have a stressed muscle, stretching it can damage it more. Stretching does not mean you cannot hurt yourself. Your doctor or your physiotherapist can clear your doubts related to these exercises.

Being fit and healthy is associated with entering a gym, although new trends endorsed by specialists indicate that outdoor activities are not only more beneficial, but increasingly are practiced more frequently.

"People set up groups to go to the parks and hire a personal trainer because of the lack of attention in a gym, it's a complicated environment to relax because of all the noise," says Daniel Tangona, personal trainer of several celebrities.

Tangona, author of the book "Excuses do not fatten", affirms why it is healthier to train in the open air: "The body generates endorphins that work on anguish, depression, anxiety and panic attacks, which are the diseases of The aim is to release cortisol, which is the stress hormone, which is why people run away to the gym and bet on nature."

There are several fitness disciplines that can be developed in a green space. Then, the alternatives for you to take into account and you can choose the one indicated for you.

Walk in rollers: You only need a companion or a teacher, a smooth surface and protection (knee and helmet). Roller oxygenates you, puts you in a good mood and, in addition, is an activity that tones the muscles of the legs and buttocks. The contact with nature and the burning of calories are assured.

Work with weights: The main objective of this training is focused on burning fat, through high intensity exercises. "It modifies and stabilizes the metabolic values of cholesterol, hypertension, diabetes and triglycerides," says Tangona.

Dance classes: It is an activity that increasingly attracts many followers, because it combines fitness and dance, relaxes and entertains, and represents a quality aerobic activity. One of the dances that sets the trend with the beginning of spring is the zumba, which has Latin American rhythms and combines easy to learn choreography.

Boot Camp: If you like the demand, military training, intensity and being exhausted, this activity is for you. It is not a discipline for anyone; it takes motivation and perseverance to get results. These are military-type outdoor exercises, which include sit-ups, squats, push-ups and aerobic endurance.

Rowing: It is an excellent alternative if you have a lake or river nearby. Although it is a time-consuming activity, it is usually done on weekends. Rowing is one of the most complete sports, since it works arms, legs, chest, back, abs and even the mind, through a coordinated movement. To make matters worse, the harmony of exercise has benefits to relieve stress and generate general well-being.

Finally, the personal trainer says that "people also have the option to swim, walk and ride a bike, the important thing is that they choose an activity that they like, you have to work from the inside out."

The Pilates is already like running: it is rare the gym that does not offer it among its classes and even more rare people who have never tried it. And is that when our lives began to be too sedentary, came the Pilates to offer us a moderate exercise, which can practice any and that focuses, above all, to improve our body posture and, incidentally, harden and strengthen our 'core' (the central part of the body). But what if the Pilates was much more? Well it is and all this is related to improving health and wellbeing, and has been testing since its inception.

What we already know: strengthens the 'core'

It is the base of Pilates. The idea is that during movements, all our attention is placed on using and moving the muscles of the center of our body to strengthen them and thus improve posture and relieve any back pain. The muscles of the central part of the body, when working correctly, become an effective support when it comes to supporting the body, which helps prevent injuries. It is said that Pilates is even more effective than abdominals to achieve this, even helping to correct the balance. As the American Council on Exercise says, Pilates is one of the most complete and effective means when it comes to working on the strength and stability of the nucleus of our body.

Improve flexibility

Joseph Pilates said that "true flexibility can only be achieved when all muscles are developed uniformly." Pilates classes consist of small movements that strengthen every muscle, however small. While yoga is more focused on stretching when it comes to increasing flexibility, Pilates is committed to developing a base force that allows the body to flex. Studies have shown that Pilates can help increase flexibility, but if this is your main goal, you will get it sooner if you combine your Pilates classes with yoga.

You will be more relaxed

While practicing Pilates, you also practice the connection between the mind, the body and the breath. One study showed that Pilates improves the mindfulness and well-being of those who participated in it. And it is that Joseph Pilates himself described his exercise methodology as a "complete coordination of body, mind and spirit". Pilates can be a mental and emotional respite for all those who suffer a problem related to stress, depression or anxiety. This discipline forces us to concentrate in our interior during the duration of the training, paying total attention to the detail, the form and the execution of each exercise.

You will lose centimeters

Pilates is not a high intensity workout and it is not very likely that you end up sweating in jets, but it is proven that it is a very effective exercise for all those who want to reduce centimeters in general. And is that any training focused on strengthening muscles will help us control our weight, because muscles burn more calories when they work. And in and of itself the Pilates improves posture, which means that at first glance we will look taller and thinner. While you practice it you move in a way that will help you reduce your waist and improve the tone of your arms and legs. Although if your main objective is to lose weight, it will be more effective if you combine it with cardio and more intense exercises.

It can relieve certain pains

For anyone suffering from back pain, especially in the lower part of the back, Pilates can be a real help in relieving it and preventing it from appearing again. A lazy 'core' is usually a reflection of a weakness of the area in people with low back pain, and since the Pilates focuses on strengthening the core muscles of the body; it can have a very positive effect, helping to alleviate the Back pain.

Of course, it is important that if you suffer an injury do not settle for the group classes and look for a qualified Pilates teacher, who can ensure that the movements of Pilates are performing correctly to avoid further injury.

The Pilates classes are seen with a certain superiority on the part of the athletes who give everything in the weight room or those who stick their tongues on the back of their spinning bike. It seems to be a variant of 'gentle gymnastics' for older people or to recover from injuries. But it would suffice that any of those who think like this will go through one of their sessions to realize their gross error. It is true that it is not a 'cardio' table, that makes you jump like there is no tomorrow or sweat to the seas, but the exercise you do is between moderate and high. It will depend on the student and also on the monitor. And your body will notice the results.

1. Strengthens the musculature

In the 1920s, Joseph Pilates created this discipline as a training for dancers, who needed to be as flexible as they were muscled. Weightlifting exercises decrease flexibility, so they were not the most suitable for them. So already in the birth of this discipline muscle growth is contemplated, but in a very different way from the usual. People who regularly practice pilates cause their muscles to face opposing forces, so that fibers are broken and when they are regenerated it is when the muscle is increased.

Although you will not see any signs of dumbbells in these classes, in many cases you work with spring or band resistors. And if you have doubts about the intense muscular work of this discipline, try the Pilates in suspension, a really hard variant only suitable for those who are very fit.

Of course, you're not going to look like Popeye for practicing Pilates regularly. With these classes it is possible to fiber the muscles, define them or reaffirm them. And its results are especially noticeable in the 'core' (the belt of the abdomen that holds the weight of the whole body and that among the 'pilaters' is known as 'powerhouse'). In addition to ironing the belly, also elevates those butts that look down to the ground and defines the arms.

2. Lose fat

Another of its most unknown benefits is its ability to burn fat. When we move away from aerobic exercise, it seems that there is no possibility of losing weight. And it is not like that. The practice of this method makes the muscles more flexible and lengthens the range of movement. On the other hand and as we mentioned in the previous point, it also gets us to muscle. Therefore, the more muscle mass we have, our basal metabolism will be higher and therefore more fat we will burn. Pilates classes vary greatly depending on the modality (in suspension, on the ground, with machines ...) you can burn up to 450 calories, a higher figure than those consumed in some sessions of weights. Obviously, these benefits are multiplied if you combine it with some kind of 'cardio' weekly (and even say that to look sylph you should also monitor the diet).

3. Have more resistance

The Pilates method is used as training to practice other sports. And even if you do not go barefoot to the class to be an ace from another discipline, you will notice that you have more muscular endurance and, in short, more strength. The reason is that the majority of movements that are made in these classes require a continued contraction of the muscles. Surely, the time in which you hold that contraction is much longer than in any other class. And that shows: you will be stronger and you will get less tired.

On the other hand, pacing the breath with all the movements you are doing serves to oxygenate the muscles, so you will also be strengthening the strength and strength.

4. Gain flexibility

Surely this is the best known benefit of these classes: the 'pilaters' look like rubber, whatever their age. You will notice it within a few weeks of practicing it. Stretches and elongations help you expand the range of movements when you also practice other types of exercises. In fact, weights or other workouts tend to 'shorten' the muscles, so it is advisable to combine it with the Pilates method. In addition to being able to boast of touching the tip of your feet, stretching is very important, both to prevent injuries and to lubricate the joints and thus prevent wear and aging.

5. Improve your mood

It may not be noticeable when you look in the mirror, but regular Pilates practice will bring you peace of mind. On the one hand, by being aware of your breathing, you will be connecting with your body, knowing it better and, at the same time, leaving worries aside. On the other hand, the improvements are palpable from the 10 classes and soar at 30 and that is a balm that increases self-esteem. In addition to seeing you better, you will be aware that you can do more things: you hold more time doing exercises; you have more strength, more flexibility. Come on, you'll want to throw kisses to yourself. And finally, several studies show that you sleep better after a session, although it is not advisable to do it before going to bed.

6. And how do I get all this?

Let's say you're convinced to sign up for the Pilates method. If you have time, the best thing to maximize your benefits is to do three weekly classes of 45 minutes. It is very important that you learn to breathe correctly, so if you go to a course that is already started, explain to the teacher that you are a novice and insist that he explain how you should breathe. It is not as easy as it seems. Finally, do not practice pilates after having eaten, because it is not recommended.

The anxiety and stress of everyday life have a negative impact when looking for a baby. I include, produce physical discomforts such as back pain, headache, fatigue, among others. Numerous researches have shown that high levels of stress, as well as depression and guilt, can significantly hinder the fertility of the body and therefore reduce the chances of conceiving. The practice of yoga for fertility or "yoga fertility" can be very useful for women who are looking for a pregnancy.

Getting rid of this tension is the key and one of the ways is to practice yoga, which although it does not guarantee conception, improve the possibilities and also prepares the mind and body for the arrival of a child. In this sense, there are several postures that help to develop a much more balanced body and a calm mind for the baby that will come.

Yoga postures that will help increase your fertility level

1. Breathing alternating pits (Nadi Shodhan pranayama)

It helps to calm the mind and the body by releasing the accumulated tension. It also helps to purify the "nadis" (subtle energy channels), which allows the flow of prana. By eliminating the stress of mind and body, this pranayama allows you to relax, making the body more fertile and approach the process of conception from a new perspective.

2. Breathing of the bee (Bhramari pranayama)

Instantly relieves the body of tension, anger and anxiety. The possibilities of conception are better with a body and more relaxed minds.

3. Sitting forward (Paschimottanasana)

Sitting forward lean stretches the hamstrings, lower back and hips. It also stimulates the uterus and ovaries and can help in conception. The level of fertility improves with this posture as it also relieves stress and depression.

4. Standing bent forward (Hastapadasana)

The forward-leaning standing posture extends all the muscles of the back and improves the blood supply to the nervous system and the pelvic region. Also, it makes the spine more flexible. This stretch helps relieve the stress of the abdomen region.

5. lean forward with a single leg (janu shirasana) 

Strengthens back muscles, which is very useful during pregnancy. 

6. position butterfly (badhakonasana) 

Stretched thighs, the English and knees. Improves flexibility in the region of the groin and hip. Also helps ensure delivery quiet if practiced regularly to the end of the pregnancy.

7. legs up to the Wall (viparita karani) 

Stretches the back neck, torso front and back legs. Also, it is very effective to relieve back pain, feet and legs tired. Improvement blood flow to the pelvic region. Relax in this position after intercourse increases the chances of conception.

8. dream aware (yoga nidra) 

Yoga nidra literally translated as "sleep aware", collaborate to achieve a steady state in the body and mind. This relaxation has the power to raise the mood and become one more optimistic your approach. Although this state of meditation sleep not improve the level of fertility, no doubt you rests and is very useful for couples who want to form a family. 

In addition to yoga, it is recommended practice meditation for a couple of minutes a day to raise your mind and thoughts, relax and feel more quiet.

"It is important to have patience and maintain a positive attitude, the level of fertility varies between couples and some have had long waits before being able to conceive, we must continue to try with peaceful acceptance of the situation, without murmuring or negativity. Meditation regularly helps maintain a positive focus and improve the level of fertility, "says Santiago Barrenechea, meditation coordinator of the Art of Living Foundation.

He adds: "The practice of yoga has multiple benefits, ideally with a trained teacher to ensure a defined, safe and personalized routine for you and your partner."

"Although the results of animal experiments are limited and can not be applied to humans, dietary supplementation with ginger roots could be an easy, cheap and promising agent for protection against male reproductive dysfunctions in diabetics," the Tunisians conclude.

Here's what you need to know...

Change your grip to build more muscle. Changes in grip can stimulate more muscle activity, leading to strength boosts and new muscle growth.

Use an offset grip when doing curls and rear-delt flyes. Hold the dumbbell handle close to the thumb side for curls and close to the pinky side for rear-delt flyes.

For pulldowns, a wide grip doesn't necessary build wide lats. All grip widths will hit the lats. A medium-width grip targets the biceps a little more.

A close-grip bench press hits the triceps better. However, it also reduces pec involvement. A reverse-grip bench press targets the biceps more.

Ditch the close-grip V-handle on seated rows. Use a bar that positions the hands about shoulder-width apart for greater range of motion.

Use a wider hand spacing on upright rows. Elevate the bar to just under 90 degrees to make it safer.

The right grip stimulates the most muscle activity. Here are the best grips to use on six popular exercises.

1 – Do Offset Dumbbell Biceps Curls

Instead of gripping the dumbbell from the middle in the traditional manner, grip it all the way over on the thumb side.

Here's Why: The biceps are not only elbow flexors, but they're also wrist and forearm supinators. So if we want to achieve maximal biceps recruitment when doing dumbbell curls, we must involve both elbow flexion and forearm supination. You can do this by holding the handle all the way over on the thumb side. This small change makes a huge difference because this grip forces you to resist forearm pronation because the biceps are forced to act as supinators while also serving as elbow flexors.

2 – Use a Medium or Wide Grip on Pulldowns

Despite common belief, all grip widths on the pulldown bar will hit your lats, but you can use a medium-width grip to target the biceps more. So just find a width that feels most comfortable to you.

Here's Why: It's generally believed that a wider grip on the pulldown bar activates the lats more than a narrow one. This belief originates in bodybuilding dogma, but it also appears to be evidence-based. One study found that the wide-grip pulldown produced greater muscle activity than pulldowns using a closer, underhand grip. The problem is that this study didn't compare different overhand grip widths.

Luckily, another study compared a 6RM load and EMG activity using three different pronated grip widths. Lifters performed 6RM in the lat pulldown with narrow, medium, and wide grips – 1, 1.5, and 2 times the biacromial distance, a measure of shoulder width. This study found that, aside from a bit more biceps involvement in the medium-grip width, all three grips produced similar lat activation. This challenges the notion that wide grip is "best" for targeting the lats when doing pulldowns.

If your objective is to add in some extra biceps work while doing lat pulldowns, a medium-grip width is just what the muscle doctor ordered. You can mix up grip widths to add subtle variety to your lat pulldowns without feeling as if you're missing out on the "special" lat building benefit of using a wide grip.

3 – Use a Neutral, Offset Grip on the Rear-Delt Fly

Use a neutral grip, not a thumbs-down grip, on rear-delt flyes. Hold the dumbbell using an offset grip, all the way to the pinky side.

Here's Why: Using a neutral grip when doing rear-delt flyes will deliver increased activity of the posterior delts compared to using a thumbs-down grip. This also makes sense from an anatomy perspective because the neutral hand position is more externally rotated than the pronated position, as both the posterior deltoid and infraspinatus muscles are also external rotators of the shoulder. Gripping the dumbbell all the way to the pinky finger side forces you to resist shoulder internal rotation (by using more of your posterior delts as external rotators) while performing the rear-delt fly.

4 – Use the Right Grip When Bench Pressing

Use a narrow grip on the bar to hit the triceps better. If you're interested in finding new ways to work the biceps, both wide grip and reverse grip bench presses are great options.

Here's Why: A 2005 study looked at the influence of grip width (narrow, mid, and wide) and forearm pronation/supination on upper-body muscle activity during the flat bench press. A reverse grip resulted in increased activity for the biceps brachii and the clavicular head of the pectoralis major compared to a standard grip. Also, there was no difference in the activity of the sternocostal head of the pectoralis major between a standard and a reverse grip.

A narrower (overhand) grip increased triceps activity and decreased the activity of the sternocostal head of the pectoralis major over other grip options. A wide (overhand) grip produced more biceps brachii activity than standard and reverse grip widths. The reverse-grip bench press is especially effective as it increases the involvement of the biceps brachii without reducing activity to other muscle groups.

According to the researchers, "Considering the small changes that occur during changes in grip width, the choice of grip position should be determined by the positions athletes adopt during their sport. Sport specificity should supersede attempts to train specific muscle groups. "So it's all about the principle of specificity, which tells us that the adaptations to training will be specific to the demands the training puts on the body.

5 – Do Shoulder-Width Seated Rows

Use a shoulder-width grip on a bar instead of using the narrow, V-shaped handle.

Here's Why: The choice of grip handle you use when performing the seated row can significantly affect your ability to maximize the range of motion, and that in turn affects muscle recruitment.

When you use the close-grip handles, the position your hands are stuck in forces you to cut off the final 2 to 3 inches of the range of motion. You don't get complete muscle contraction. Using a handle attachment that positions the hands at about shoulder-width apart will allow for a greater range of motion and more bang for your buck.

This isn't to say that using the close-grip handle is a waste of time or that no one should do them. It's simply to help you understand that each exercise has its benefits and limitations. And one of the limitations of using the close-grip handle when doing seated rows is that you're unable to reach the level of contraction that you can get when using a handle that positions your arms farther apart.

If you like close-grip rows for whatever reason, keep doing them. The type of handles you use for neutral-grip seated rows isn't a "do it this way or you're wasting your time" type of thing. You can mix up using the close-grip handle with the shoulder-width handle.

6 – Use a Wide Grip on Upright Rows

Use a wider grip and avoid pulling the elbows above shoulder height.

Here's Why: A wider grip has been shown in studies to increase deltoid and trapezius activity, and correspondingly, less biceps brachii activity. In addition to maximizing recruitment of the muscle we're trying to develop, we need to also consider exercise safety. Avoid pulling the elbows above shoulder height.

Studies indicate that impingement typically peaks between 70° and 120° of glenohumeral elevation. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods.