Pilates exercises or Yoga take your pick

Today the scope of wellness and fitness has advanced way over the regular and standard gym sessions. Today, there is a large variety of fitness options to choose from as an alternative to gym workouts and achieving fitness. The most popular and favoured forms of routines are pilates exercises and yoga.

Pilates exercises is an innovative, fun and safe system of mind-body exercise using a floor mat and or equipment. It can significantly transform the way your body looks, feels and performs. It builds strength without adding bulk, and helps create a sleek, toned body with slender thighs and a flat abdomen. Now isn't this every fitness lover's dream? They are extremely safe as an everyday exercise routine to help you look and feel like a million bucks. It also helps achieve body awareness, good posture along with easy and graceful movement. It is known to improve flexibility and agility that can help alleviate back pain.

The other popular option is Yoga. Yoga is not only an excellent weight loss option, but also, helps develop a healthy and clean lifestyle. There are various forms of yoga, but Bikram yoga has become one of the most preferred options. There are various yoga classes in Dubai that can help you learn and understand it better. Bikram yoga is the 26 postures sequence selected and developed by Bikram Choudhury from Hatha Yoga. These postures systematically work every part of the body to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and function smoothly.

Pilates exercises and yoga have similar qualities that help build strength, balance and muscle endurance. Yoga tends to focus more on balance for the overall body, whereas than pilates tends to focus directly on spine flexibility and core strength. Pilates have a defined sequence of exercises that can be done on a mat using body weight or a spring board that makes use of weights. At the same time, yoga simply uses the body weight and a mat and no tools and equipment are needed. Both are considered to be effective treatments for chronic lower back pain. Yoga helps in alleviating lower back pain by correcting muscle imbalances in the back, stretching tight muscles and strengthening them, while, Pilates may help lower back pain by increasing core strength and neuro-muscular connection around the spine.

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What is the importance of yoga for beginners?

Staying fit and healthy requires various exercise regimes. Apart from gym and cardio, you can try yoga exercises. The problem with those who want to do yoga is that they don't know where to begin or what they need to do to perform these. Yoga is all about relaxing and meditating. You need to enjoy the many benefits of yoga without having to stress about trying to tone the body. Those who wish to get a good physique along with sound mental health can take up yoga classes.

As a beginner, you may have to research about your part of the exercise. Remember that there are multiple yoga classes available. You can choose the right classes that suits your needs and requirements, more importantly the one that matches your state of physical fitness. Most of the times, beginners tend to choose yoga exercises that are complicated thus injuring themselves. The idea is not to treat yoga like gym and beef up, but take it slow. Yoga for beginners has to be less complicated and then there can be advancement in the levels depending upon the individual performance.

There are multiple styles that you can always try. Once you get accustomed to these, you can try your hand at yoga exercises that are complex. Make sure you attend yoga centres that are closer home and convenient. This will ensure you are motivated to attend them regularly. Starting at a primary level and avoiding strenuous exercises right in the beginning can go a long way in promoting good health and physique. Following the instructions of the yoga professionals will help avoid muscular injuries.

You can try and do at least thirty minutes of moderate exercising for five to six days a week to maintain optimum fitness levels and health. Many people off late have also opted for Pilates. These serve as an ideal way to working out and make sure that you can improve flexibility and agility. Doing it on a regular basis can help you improve your body and mind. Most of the fitness centres in and around Dubai have the best infrastructure making it ideal for physical exercises that are enjoyable and productive too. Pilates assist in improving all your abdominal muscles leaving you toned and healthy. It works on the waist-defining obliques that are diagonally arranged abdominal muscle on either side of the torso. Pilates are useful in flexing and strengthening the deep transversus abdominis, which is often missed in traditional ab workouts. To gain maximum results of pilates exercises, you need to work on your belly by pulling your navel to your spine during each rep. Make sure that you do a pilates workout three times a week to boost stamina and flexibility.

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Join a yoga class to stay fit

In today's world, we can shop everything online. You name it and it can be delivered at your doorstep. When times are this easy, it is hard to avoid becoming a couch potato and simply laze around. It indeed sounds really comfortable and makes life easy too, however, there could be several unhealthy repercussions associated with a sedentary lifestyle such as this one. For instance, one of the major problems associated with sitting for a long time could be bad posture, migraine, obesity, vision problem, lethargy, etc. Unless there is physical exercise or movement, we are definitely leading a very unhealthy lifestyle. Thankfully, today you don't have to rely on the gymnasium alone and there are various ways to be fit such as yoga, pilates exercises, TRX, zumba etc available.

It is vital to understand and identify how fit one is and how much they can take before starting off aggressively and suffering later. The list compiled below has an easier routine to begin with; one of the most popular trends picking up now and often used by celebrities is yoga. Yoga was and is famous in India since 5th century BCE. It helps to cleanse the body internally as well externally. The different forms of yoga include hatha yoga, power yoga etc, which a lot of people swear by. There is also the option of pilates, a smooth and highly recommended form of exercise to stay fit and healthy. So before you decide to take up a yoga class or enrol for Pilates exercises, read on to find out the benefits of a few popular routines

Yoga

• As compared to other routines, the effects of yoga are slow, but long term if done regularly
• Yogic postures act upon the various joints of the body including those joints that are often forgotten
• Yoga helps in flushing out toxins thus leaving you healthier and more energised
• Yoga restores a sense of calmness and is also known to heighten the level of awareness

Hatha Yoga

• Hatha yoga is not just an exercise, but understanding the mechanics of the body and using the body to drive energy in specific directions
• It will help to lose all the undesirable cravings
• It helps in exercising the spine and helps relieve back pain
• It increases the level of flexibility and improves bone strength too

Pilates Exercises

• The quality and the precision of movement is valued over the number of sets
• Proper breathing is essential
• Pilates is gentle and less aggressive as compared to other demanding routines to lose weight
• It helps develop a strong "core" i.e. all of your abdominal muscles

There are various yoga classes and pilates exercises easily available both online and offline. Find out which routine suits you the best before investing in one. After all, a fitness routine should be fun and not a punishment.

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The Potential of Using Yoga for Weight Loss

Let's face it: a lot of people have a severe misunderstanding of yoga. For every one person who knows how effective yoga can be in maintaining a positive outlook, improving posture and digestion, staying in good health, and maintaining a high level energy just to get you through the day, there are probably a dozen skeptics who think it is all just new age baloney.

Maybe we can't convince everybody that yoga is much more than ineffective hippie stuff, but if we can summarize the concept of the traditional yoga culture real quick, it might just be a start.

A Brief History of Yoga

It's not clear exactly when the practice of Yoga first began in India, but it may have been as early as 3300 BC.

There are five major branches in yoga: Raja, Hatha, Jnana, Bhakti and Karma, but Hatha yoga is probably the only one we really need to discuss in relation to health and fitness.

Yogi Swatmarama, a fifteenth century Indian sage, developed Hatha yoga as a way to prepare oneself for intense meditation, by first subjecting oneself to intensive physical training. Whether or not a person's end goal is enlightenment, the physical benefits of the practice have proven to be effective.

Yoga for Weight Loss

Even if you believe in the potential yoga has to keep your body healthy, you may still be asking "Is yoga really all that effective in helping one to lose weight?"

Let's start by saying that Hatha yoga is an intensive, low impact exercise, involving lots of stretching and conditioning that helps the blood flow more smoothly, and which aids in healthy digestion.

One of the main goals of yoga is to maintain the intestinal organs in order to improve digestion and minimize the amount of undigested food or waste in our bodies without having to resort to invasive cleansing routines.

A low-intensity yoga session will not burn as many calories as other workouts. An average woman may burn 150 calories in a one-hour Hatha yoga session and 300 calories from walking briskly for one hour. Ashtanga Yoga and Power Yoga, on the other hand, will burn about 300 calories per hour and Vinyasa Yoga (also known as flow yoga) can burn even more.


If you are just starting out with Yoga and plan to keep your routine slow and steady to start, the quickest way you are going to see weight loss results is to combine your yoga practice with a healthy diet plan and an aerobic exercise.

Still, it's important to understand that weight loss is about a lot more than calories. Yoga can really give you a better relationship with your body, which can really help you on the weight loss journey. As you deepen your understanding of the way the mind and body relate to one another through a dedicated Yoga practice, don't be surprised if your mindset and habits begin to change, which, in turn, can make it much easier for to make healthy changes in your body.

Why ARE Yogis so Thin?

One of the reasons yoga masters are so thin is generally because of their diet.

The traditional yogi diet is strictly vegetarian and free of caffeine, however, you can still learn how to eat well from yoga without becoming a monk. Here are some simple rules for those of us not willing to give up on hamburgers and coffee just yet:

The Yoga Diet for the Everyday Yogi

- Drink lots of water

- Eat lots of vegetables and fruit

- Eat spicy foods and red meat only in moderation

And that's it. A healthier diet plus intensive Hatha workout sessions, and you are sure to see results, both in your body and your mind. If you want to ramp up your weight loss and calorie burning, try Power Yoga, which can give you an aerobic exercise, too.

Starting your Yoga Routine

What you'll need to start yoga will be some comfortable clothes (nothing fancy, just some old sweats will do), and a mat. (Some yoga schools provide yoga mats.)

You can easily take a couple lessons and just practice yoga at home, but one of the greatest motivators for any exercise program is to be a part of a group, sharing knowledge with one another and pushing each other to really dedicate the time and energy it takes.

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Yoga Exercise For Weight Loss

Better late than never you at last take a stab at losing all that weight and not be baffled because of activity and eating methodologies. Yoga practices for weight reduction will raise your digestion system and begin increasing leaner muscles that help you increase more certainty. Activities happen to be best healing alternative for corpulence or weight pick up. Seeing exorbitant weight pick up issues of Americans, the legislature is upholding viability of steady practice standard in keeping body fit. Furthermore among different types of activities what's right now besting the graphs is Yoga works out. Yoga has turned into fierceness in America on account of its staggering adequacy in weight shedding.

In spite of the fact that you need to comprehend that yoga is not about weight reduction, it has postures that are just for the significant serenity and for adaptability. Remember that alongside yoga, you need to keep up a sound eating regimen too.

A couple of yoga activities for weight reduction to help you get into shape:

1 Wind Releasing Pose

a. To begin with you need to set down on the mat, and after that twist your knees towards your midsection, keeping them together at all times.

b. Clench hand your hands and bring them over the knees and have a go at raising your head against the floor.

c. Verify you're breathing all through.

2 Cobra Pose

a. With your feet on the floor, level, lay on a mat with the face down.

b. Raise your head and abdominal area off the floor by putting your hands underneath the shoulders on the floor and pushing.

c. Lift your head to face in front and spread your fingers wide separated with the shoulder bones regressively.

d. Push your shoulders behind and feel the stretch goign through the spine.

e. Inhale profoundly and inhale out when you begin once more.

3. Side Stretch Pose

a. With your body upright, stand while your feet are spread somewhat wide.

b. Pivot your entire body to one side including the abdominal area and the feet, and after that begin curving forward until your body is at a ninety degree edge.

c. Do likewise with the left side and rehash the procedure. Remember to relax.

4. Bow Pose

a. Curve your knees behind you while you are on the ground on your stomach.

b. Take a stab at connecting your feet as further and upwards as you can with your stomach tucked in and the abdominal area being lifted from the front.

c. The shoulder bones ought to be outwards and you need to unwind all through.

5. Warrior Pose

This one is for the thighs and arms and belly.

a. Remain in a V-position with one foot out by four or five feet, and the body contorted to the other side.

b. The knee that is on the same side that you're contorting in ought to be bowed deliberately with the other foot totally straight.

c. Stretch your hands at the sky and point at it, confronting that way.

These yoga program for weight reduction are going to help you for weight reduction activity, and you will think that it conceivable to proceed reasonably effectively.

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How To Use Yoga to Escape from the Holiday Hustle

Wings and Prayers is a beautiful, calming yoga exercise that can take you from a state of stress and anxiety to a place of quietness and calmness. All you need is your breath and a willing mind.

1. Sitting Prayer. Begin by sitting in the yoga "easy pose." Sit tall with your spine long and your head erect. Allow the hips to relax. If your knees are higher than your hips, sit on a blanket. Press your thumbs toward your heart. Sigh a deep breath and allow your body and mind to relax.
2. Raised Prayer. Begin to inhale and lift your "prayer hands" up to the heavens as high as you can comfortably raise them. Gaze your eyes slightly upward and inhale thoroughly and completely.
3. Sitting Prayer. As you begin to exhale, bring your hands back down toward your heart. Gaze eyes toward your thumbs and continue to exhale thoroughly and completely.
4. Wings Position. Next, begin to inhale slowly extending arms wide into the "wings" as far as you can comfortably stretch, open your chest and your fingers. Gently close your eyes and inhale thoroughly and completely.
5. Sitting Prayer. Finally, as you exhale, bring your hands back together into your "prayer" position. Gaze eyes toward your thumbs and finish exhaling thoroughly and completely.

Continue this routine unremittingly until you feel your body begin to relax and your mind become at ease.

Note: When you exercise the "Prayer Position," think of a prayer you wish to extend to the heavens. When expressing the "Wings Position," imagine relinquishing your prayer.

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How To Use the Power of Touch in Your Yoga Practice

When we suffer from anxiety, our minds can become scattered and our bodies riddled with tension. Yoga has the ability to pull us out of a state of anxiety and place us into an environment of physical and mental solitude. Practicing yoga enables us to use all of our physical senses to help pull us back to calmness. One powerful sense we can learn to apply and cultivate in our asana (pose) is touch. By shifting our attention into pressing our hands and feet to the earth and grounding our asana, we've established a stable environment that can be calming and healing.

The sensation of feeling "out of control" or medically known as "dissociated" can be a very terrifying feeling. By applying these three steps below with two simple yoga postures called All Four andBalasana (child pose), we can begin to learn that when feeling out of control, we have the power and ability to take back that control.

1. All Four pose. Position yourself onto all fours with hands underneath shoulders and knees under hips. Lengthen body from hips to armpits. Spread your fingers and if possible, flex and press your toes into the ground (see photo above). Otherwise, rest the back of your feet onto the ground.
2. Breathe with purpose. Begin to inhale and exhale slowly on four counts in each direction, closing your eyes or fixing your gaze at your right thumb. Allow your mind to focus on the feelings and sensation of the ground underneath your hands and feet. As you continue to breathe, steadily allow the weight of your body to be distributed into your hands and feet, pressing the weight into the ground. Attune your senses into the stability and solitude of the earth. Maintaining this position, allow your mind and body to observe the present, centering your thoughts on the breath you breathe and the earth you feel under your body.
   
   
   
   After the 5th or 6th breath, begin to fold your body over your legs, allowing the top of your feet and forehead to rest on the floor, hands extended over your head with palms facing down (see photo above).
3. Focus with your mind and body. With your entire body resting on the floor, pay attention specifically to the ground you are physically touching. Using the powerful sense of touch, allow your body (especially your hands and feet) to retire into the earth below. Allow your mind to meditate on the present and attune your ears to your breath. Feeling your body touching the earth, let your breath be with purpose. Imagine your body sinking deeper into the earth, relinquishing all stress and anxiety from your body. Engage and surrender your mind into the moment. When your mind is focused on the present, you are unable to dwell on the past or future. Technically, you can only focus on one thought at a time.
4. "Grounding" with touch. Begin to feel a sense of belonging instead of feeling displaced. Remind yourself that the earth is solid and consistent. As you acknowledge the sensation of your body touching the ground, you will also become more keenly aware at the rhythm of your breath and a quiet mind.
   When you learn the art of steadfastness (grounding) in your yoga session, amazing things begin happen. You begin to have more control in your life, thus creating more confidence in yourself. Knowing you have the ability to take control of situations that were once "uncontrollable" builds a sense of security in your psyche.
   The reason why yogis are so passionate about yoga is not only because it develops a strong, lean body but because it has the ability to keep you mentally stable in a chaotic world.
   Most important, be patient and let your body "adjust" to this routine. Your body wants to be well. Gradually, as you practice the power of touch and "grounding," your mind and body will become familiar with the process and healing will begin. You can practice as little or as long as you wish. Just be certain to practice daily so the process becomes a habit and your body begins to trust. Let muscle memory develop.
   If you do not have access to the floor, you can use a chair and tabletop. Apply "touch" with your feet on the floor and your hands on the table. Rest your head on the table if possible.

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How To Do Yoga

Yoga is quickly becoming more and more popular in countries around the world. Yoga teachers have been spreading the art for many years across the continents, as it is one of the most ancient forms of meditation and physical exercise. The resurgence in interest in yoga is nothing short of astounding. If you find that you yourself have become curious about yoga, you may want to try taking a class or two.

Yoga is not purely a physical exercise. Many of the poses that your teacher will ask you to do will require holding that position for quite some time. Under this kind of physical strain, it is only your mental conditioning that will help see you through. Eventually the practice becomes habit, and you will then find a way to meditate calmly and serenely. People who do yoga find that the art is an effective way to lose weight, relieve stress and ensure general well being.

The physical poses in yoga are very similar to stretching, in the sense that they all flow into the next position. Movements are very deliberate in yoga, and the main areas where the movement is concentrated are the spine and neck areas, as well as the legs. Stretching the neck increases blood flow to a person’s brain, and readies the rest of the body for more physical activities. Stretching the neck is very easy—the simplest of stretches involves slowly dropping the head to one side and relaxing the neck muscles. This must be done with proper, relaxed breathing as well. After you do this, repeat the same exercise for the other side of the neck. It is normal to feel a crack in your neck. The important thing to remember is that you should not force a stretch, as it defeats the purpose and may even cause you more harm than good.

The spine is the next area of concentration. It is important to stretch the spine mainly because it serves as the relay for your body and your brain. You can easily stretch your spine by doing the Cobra pose, which will entail lying on your stomach, placing your hands at either side of your chest in a clipped-wing position, and then slowly and deliberately pushing upwards, extending your arms fully and stretching your spine. The Cobra is a very relaxing pose, and one that is also easily done.

The final areas of concentration are the legs. Another simple stretch will require you to sit upright in a chair, with your legs stretched out as much as they can be. Once you have set your position, bend forward from your waist and try to reach for your toes. You will feel the pull in your hamstrings, calves and thighs. This stretch is great for rejuvenating tired, sore legs by improving the blood flow to these areas.

There are many more interesting yoga positions and philosophies that you may find interesting. If you are truly interested in learning the ancient art of yoga, do yourself a favor and make time to meet with a yoga teacher for more intensive lessons.

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How To Do Yoga for Kids

If you've been "on the mat" for years, and have "down dog" down pat, you may wonder at some point, "Why can't I let my kids practice with me?" (If your child is like mine, she may have already invited herself onto the mat.) The answer is, "No reason at all," provided that you present yoga to your child in an age-appropriate manner.  

Why do yoga for kids at all? For one thing, adults aren't the only ones who are stressed out these days. School, deadlines, team sports, fundraising activities, family incidents, not to mention friendships and self-confidence issues--all these things can create a tremendous amount of pressure on a kid of any age. Just as yoga gives grownups a little productive quiet time and space to "chill out" and center, it can help children create a safe space where the pressures of being a kid aren't quite so overwhelming--to say nothing of the substantial physical and mental benefits that flow from a healthy yoga practice.  

So, how should you introduce yoga to a child?  Here are some tips to help you both get the most out of your time together on the mat: 

1. Honor the child's nature. Don't expect yoga for kids to be the same as the yoga you practice in class. You have to take a different approach with children, and odds are, a kid who's new to yoga isn't going to demonstrate the same silent intensity of focus to which you may be accustomed. Don't think you're going to force a little one into a silent flow of poses for thirty minutes--you will simply end up frustrated and the child will wind up bored beyond tears (and likely, turned off of yoga for quite some time to come). Instead, let the child be a child.
2. Use the poses as a foundation to explore other movement in creative ways. Children aged six to nine, especially, enjoy adding the appropriate sounds to poses named after animals. So much for quiet time! But go with it, and you'll get an added benefit, that might not be immediately apparent, by modeling flexibility; you'll help the child grow more flexible and adaptable himself.  
3. Encourage the use of sound in yoga for kids. Hissing like a snake in cobra pose, or roaring like the lion in lion pose aren't the only ways you can do this. Encourage the child to count while holding an asana, or recite the ABCs. This will enable the child to reap the benefits of maintaining the poses (thus increasing strength and balance) by using his innate love of his own voice.  
4. Explore the natural world with the child while performing the asanas. Kids are famous for their imaginations. Use and encourage the development of that creativity by urging them to go beyond what the pose appears to be. Ask questions such as "Can you imagine what it would feel like to be a snake with no arms or legs?" while the child is in cobra pose, or "What do you think the lion would do if another lion walked into his home?" in lion pose. Encourage the child to imagine what it would feel like to really be a mountain in Tadasana. Eventually, the child may start to realize the interconnectedness of life on this planet through these explorations--that we are, in fact, all the same, albeit in different forms.  
5. Let go of your agendas and expectations. Allow yourself to think of your role not so much as a teacher, but as a guide. Let the child tell you where he wants to go. It's then your job to get him there safely and empower him to experience the journey fully.  
6. Resist the urge to perfect the child's performance. Parents especially, with the best of motives, want their children to excel and improve. But this competitive spirit is at odds with yoga generally. Undoubtedly the child gets enough competition in his or her daily life. Let the time on the mat with you be different.
7. Encourage the child to honor her body. If she's tired, suggest some "lying-down" poses, for instance. Reinforce the idea that, as long as the little yogi or yogini is moving and breathing, the yoga is already perfect.  
8. Finally, be aware of physical limitations. A child's flexibility is awe-inspiring, but little bodies have young bones, muscles, and cartilage, and should be treated accordingly. Don't push your child to go beyond his or her physical limits. Encourage the child to ease into more difficult poses. And teach by example:  Don't force yourself into a balancing handstand if it's beyond your capabilities. Play at the edge, not beyond it.

Caution:

• If your child begins to show disinterest, don't take it personally. Often kids' interests will change frequently. He may come back to it, or not; encourage him to find his own path.

Quick Tips:

• Take your little one's interest in yoga seriously--buy him his own mat, and let him pick it out.
• Make "yoga time" family time. Encourage the whole family to participate!

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How To Evaluate Yoga Versus Pilates

Actually, the title might be a bit deceptive--there may really be no "yoga versus Pilates" argument, because each could be considered complementary to the other. However, since most busy people today only have time for one or the other, it pays to give some thought to which system is right for you. Essentially, it boils down to the "three Ps" of your personality, your preferences, and yourphysicality.  

First, however, you must understand the differences between the two systems: 

1. Yoga  Static poses which develop, strengthen, and stretch muscle groups
   in specific combination/sequence, coupled with strong "body/mind connection" aspect aimed at unifying spirit and body. Nonaerobic. Full body--no one muscle or part is predominant. Focuses predominantly on stretching, balance, and coordination. Choice of poses and sequence largely up to the practitioner (or class leader/teacher). Class or solo (with or without tapes).  
2. Pilates  Series of calisthenic-like exercises which predominantly work the central abdominal and back girdle muscles (collectively called "the powerhouse" in Pilates system) to stabilize the core of the body and thus prevent injury. Also has a body/mind connection aspect, though perhaps not as pronounced as with yoga. Nonaerobic. Focuses predominantly on toning, stretching, and coordination. Class or solo, generally with a taped program. Also has a machine-based component, typically done in gyms or Pilates studios with specially trained instructors. Specific sequences suggested by the founder of the system may or may not be followed.  
3. Both systems   Considered therapeutic; will build balance, coordination, and strength and will help prevent injury by strengthening functional muscle groups and by stretching the connective tissues in the body. 

How do you decide which system is best for you? Think about the following questions:

1. What are your physical goals? Both systems are excellent ways to achieve fitness goals without the strain and intensity of more traditional Western sports and fitness activities (aerobic dance, for example, or running). However, each will lead a devotee down a different path. Yoga will increase flexibility, strength, and balance all over, while Pilates will focus its strength-building on the powerhouse muscles, making it especially beneficial for those with lower back pain due to muscular weakness in the abdominal area.   
2. What about your mental and emotional goals? Yoga's meditative and noncompetitive focus can help a focused practitioner work through image and confidence issues. Pilates' strengthening and lengthening effect on the body can also help with this, but in a more indirect manner. If you're a strongly religious Christian, or other non-Hindu religious adherent, you may have difficulty with some aspects of yoga; however, be aware that many classes and programs now have taken a somewhat "de-spiritualized" approach to yoga, which might be more palatable. You'll have to ask the leader of the class about his or her approach directly to find this information out. Don't be shy about asking this question--most yoga teachers are accustomed to the inquiry.
3. How much time per day do you have to devote to practice?   Each system can be modified to provide as short or as long a program as you would like to perform. However, if you are relying on tapes or DVD routines to assist in your workout, you will be limited to what's available on the market. Typical Pilates routines run anywhere from 20 minutes to just under one hour. A session with a Pilates instructor may run slightly longer. Yoga classes are generally 50 minutes in length (although there are always exceptions), while taped routines vary from 15 minute "mini-sessions" to hour-plus routines for the more advanced practitioner. You may also add a meditation session to your yoga practice, which can be anywhere from a few minutes to half an hour, or as long as you like.  
4. How much time do you want to commit to learning new techniques? Yoga is typically viewed as a system you can spend a lifetime doing and still not completely "master" (in the way we traditionally think of mastering a sport, for example). Pilates is a little bit different, in that the core exercises, once done functionally properly, are unchanging and are usually intensified by simply adding repetitions or altering the angle at which the legs are held, for example.  
5. What resources are available to you? If the nearest Pilates instructor is fifty miles away, and you're not comfortable learning from a video or DVD, then that will likely impact your decision. Similarly, if the only yoga studio is all the way across town, and you just know you won't be able to make regular classes, that should be considered in reaching your decision.  

Quick Tips:

• Try both out for a week or so through beginner's classes if you have that option available in your area.
• Look for basic or introductory tapes or DVDs through Netflix or your local video rental store in each system for an "at-home" tryout of each approach.

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How to Stick to Your Resolutions With Yoga

If you’ve already dropped the ball on your New Year’s resolutions, or if you’re at the point where the mere idea of resolutions makes you cringe, it’s time try a new approach. Yoga is the practice of putting your intentions into action. With yoga, you set goals for yourself and take logical steps toward reaching them. Every time you step on your mat, each pose and each breath is a renewed commitment to yourself and your vision. Set the tone for the New Year: Make a commitment to yourself, stick with your goals, and make it the best year yet with the support of yoga.

Vision

The first step in yoga is to set an intention. To live a fulfilling life, you have to work toward something you truly care about. Focus on how you’d like your vision to feel. Aim high – why not? Be as specific as possible so you can take logical steps toward achieving your vision. For example, “By June 1, I will be the yoga trainer for the Philadelphia Eagles.” This way you have clear direction for your goals and can move forward with clarity.

Action

There's a misconception that the practice of yoga is not concerned with goals or aspirations. Yoga is a practice, not a thinking session. While setting a clear intention is important, it’s only part of it. You have to put your plan into action. How you move forward to achieve your goals makes all the difference in living a meaningful life. That’s one of the main intentions of yoga: to love your life and flourish in it.

Vigilance

Practicing the physical postures in yoga is humbling. There are very few people who come to yoga capable of doing more than half of the poses, and fewer who can achieve them with healthy alignment. Everyone comes to their mats with their own strengths and weaknesses. When you practice the balancing poses, inversions and arm balances, you must take a leap of faith to attempt them and be willing to fall out numerous times to succeed. Through time, you train your mind to be relentless without being harmful. This practice builds a strong work ethic and helps to develop a mentality that is paramount in reaching your goals.

Efficacy

The most important quality of a good yoga practice is that it is efficient. You want to be sure that your efforts on your mat are bearing results. This means do more of what works and less of what does not. In yoga, you learn to listen to your intuition. If something does not feel right, or if you are getting stuck, stop and try using a different technique. How many times do we get derailed in our paths to obtain our goals because the method to reaching them is not working? It takes guts to take a step back and re-approach a task from a different perspective. Yoga demands you learn to practice in a way that empowers you and to let go of what does not.

Accountability

When you are practicing yoga, whether you’re alone or in a group class, it’s a personal experience. From how you stand physically to how you stand individually, your perspective is completely unique to you. Through this more intimate experience, you get to know yourself more completely. With this knowledge also comes a sense of personal responsibility: You know exactly what you need to do to be in a healthy place within your body and mind. This also means that if you don’t align your poses in a way that feels good, you feel responsible for your actions. You develop a strong sense of personal liability that helps you move forward with your goals.

Confidence

In a society that is always demanding that you do more, it’s easy to fall into the trap of thinking you’re not good enough or that nothing you do is good enough. In yoga, you take an attitude that supports abundance rather than living your life from a place of scarcity. This idea means that you have everything you need now, and you’re going to need everything you have. This is not to say you’re not striving to be a better person, but that you are worthy.

Many of the physical poses and the variations also lend themselves to building confidence. One example is in the evolution of a handstand. First, you start by achieving a strong “down dog.” Then you progress to attempting variations against the wall, and lastly, you move to balancing in the center of the room. As you commit to your practice, you cross many thresholds and achieve a level of health you never thought was possible. This inspires optimism and a sense of overall confidence.

Support

A little bit of encouragement goes a long way. If you surround yourself with positive, like-minded people, you set yourself up for success. The yoga community is welcoming. After some time, you begin to trust your fellow yogis and share your aspirations with them. Before you know it, you have a group optimistic people who are looking out for you and every bit of support helps.

Decisiveness

A common stigma that comes with yoga is that it teaches flightiness. If you are clear on what you want to achieve and who you want to become, you will be more reliable and focused than ever. If you are practicing yoga for any extended period of time, you have to find depth in your practice. You have to work the fundamentals so intricately that they are no longer fundamental.

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Can Yoga Make You Look Younger?

Yoga is rapidly increasing in popularity -- "Yoga Journal" reports that 20.4 million Americans practiced yoga in 2012, as compared to 15.8 million in 2008. While yoga won't reverse the hands of time, it can help you look better, and even a little bit younger. The health benefits of yoga can also slow down the wear and tear on your body that comes with age.

Weight Loss

• Yoga burns calories and can, over time, help you lose weight if you cut calories as a part of your yoga routine. Losing weight can help you look younger and healthier, particularly when you trim fat around your face. To maximize your weight loss, try a cardio yoga program, which combines elements of yoga and traditional cardiovascular exercise such as running and jumping.

Healthier Muscles

• Yoga steadily stretches your muscles, increasing flexibility and improving balance and coordination. Strong muscles can help you maintain a healthier posture, which can shave years off your appearance. As you gain strength, your gait might also change. If you limp, walk unevenly or sometimes struggle with walking, a healthier, stronger walk can make you look younger, and regular stretching through yoga can help you achieve this goal. The reduced pain that many people experience with yoga can also make it easier to do other types of exercise that can continue to improve your health and appearance.
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Reduced Stress

• Regular exercise such as yoga can help ease stress and even beat a bad mood. Over time, stress can take a toll on your appearance, making your skin look older and even causing premature aging. The emphasis on breathing and relaxation in yoga is particularly helpful for combating stress, and as you reduce your stress load, you might find yourself looking -- and feeling -- younger.

Facial Yoga

• Some yoga practitioners apply the principles of yoga directly to their faces, practicing facial yoga. This type of yoga is designed to firm up and strengthen the facial muscles, reducing sagging and muscle tension. Strengthening your facial muscles may help you look younger by giving you a more relaxed appearance and making fine lines, wrinkles and saggy skin much less noticeable.

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Does Yoga Get Rid of Fat on Your Hips and Stomach?

If you've been peeking through the door of the yoga class at your gym but haven't quite mustered up the bravery to grab a spot on the floor, take the plunge and give this ancient practice a shot. Yoga is an effective way to build your muscles and create a feeling of calm and relaxation. Although yoga will help you burn calories to get rid of fat throughout your body, you can't target specific areas for fat loss.

Spot Reduction

• It's a weight-loss myth that any exercise can target and burn fat in a specific part of your body. This theory, called "spot reduction," leads many people to believe that if they work their abdominal muscles, for example, they'll burn the fat situated in this area. ExRx.net notes that losing fat in any given area requires you to lose overall fat throughout your body.

Aerobic Exercise

• Aerobic exercise is an effective way to burn calories to burn fat throughout your body. Whether you follow a home-based workout or have a gym membership, numerous aerobic activities are at your disposal. Such activities include walking, jogging, in-line skating, swimming, cycling, dancing, sports such as basketball and tennis, using an elliptical trainer and taking a step aerobics class.

Yoga

• Yoga will help you burn calories to reduce the amount of fat on your body, but this practice doesn't burn calories nearly as quickly as many other exercises. According to Harvard Medical School, a 155-pound person who takes an hour-long Hatha yoga class will burn just 298 calories. By way of comparison, someone of the same weight who rides a stationary bike at just a moderate pace will burn 520 calories in an hour.

Considerations

• If you're interested in trying yoga and want to burn away the fat around your hips and stomach, consider combining a yoga class with a more vigorous exercise. If your gym runs yoga classes, take a class and then work out for an hour on the treadmill, elliptical trainer or stationary bicycle. Depending on the type of yoga, you'll receive the strength-training and relaxation benefits of the practice and burn a few calories, and then increase the calories you burn through an additional exercise.

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Is Yoga or a Gym the Best Way to Lose Weight?

Once you've decided that losing weight has risen to the top of your fitness wish list, it's time to develop your calorie-burning workout to help you get results. If you've narrowed your choices to taking up yoga or joining a gym to use its various exercise equipment, each type of workout has numerous benefits, but one will help you burn calories quicker.

Calories and Weight

• When you plan to exercise to lose weight, you're burning calories to reduce the amount of fat throughout your body. To burn off 1 pound of fat, you must burn 3,500 calories more than you consume, according to MayoClinic.com. Attempting to create this calorie deficit in a couple of days is overly difficult. Instead, aim to burn 500 extra calories per day to lose 1 pound of fat each week.

Yoga Calories Burned

• Because yoga classes vary considerably in structure, and thus in the level of exertion you’ll need to complete the class, you won’t burn the same number of calories in every class. If you weigh 180 pounds, you’ll burn 113 calories for every 30 minutes you spend doing Hatha yoga, according to HealthStatus. Ashtanga yoga will burn 210 calories in 30 minutes, while hot yoga burns 286 calories in 30 minutes.

Gym Calories Burned

• Visiting the gym gives you access to not only strength-training machines, but aerobic exercise machines that can help you burn calories at rates much quicker than yoga classes. HealthStatus notes that a 180-pound person who uses the elliptical trainer for 30 minutes will burn 464 calories. The same person will burn 410 calories in 30 minutes of running at 6 mph and 356 calories in 30 minutes of using the rowing machine at a vigorous pace.

Circuit Training

• On its own, weight training doesn’t help you burn calories as quickly as aerobic exercise; a 180-pound person who lifts weights for 30 minutes will burn just 140 calories. But if you're already at the gym, try circuit training. Circuit training, which combines high-intensity aerobic exercise with weight training, can boost the rate at which you burn calories for several hours after your workout. Try 40 seconds of using a machine such as the stair climber and then one to two minutes of weight training. Repeat these exercises for up to 45 minutes to get a challenging workout in a short period of time.

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