Keys to Effective Workouts – Weight Loss, Muscle Gain and Maintenance


When you plan to work out, do you actually have a plan? Are you intentional in your choice of exercises? Do you go to the gym and feel confused about what to do? Do you wish you could do a home workout that would be of maximum benefit? There are different forms of exercise and this certainly means that they each have a different effect on our bodies. In this article we will learn about the best exercises for our specific health goals.
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Top 30 Yoga Benefits

What are the benefits of yoga? How does the daily discipline of yoga affect the body, mind and spirit?

Yoga Benefits

30 Yoga Benefits

What is the History of Yoga?
Yoga is a holistic health and wellness activity that both relaxes and energizes the body. Yoga is a Sanskrit word meaning “union with God.” The common belief that Yoga derives from Hinduism is a misconception. Yoga actually predates Hinduism by many centuries. Ancient archeological finds discovered the Indus Valley provided unquestionable evidence that Yoga was practiced earlier than 3,000 B.C.E. and the classical techniques of Yoga may date back  to more than 5,000 years. The word Yoga means “to join or yoke together,” and it brings the body and mind together in harmony with one another. The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. One of the earliest texts on Yoga  is believed to have been compiled by a scholar named Patanjali. This book contains Yoga theories and practices and is entitled Yoga Sutras (“Yoga Aphorisms”) and is thought to have been written as early as the 1st or 2nd century B.C. or as late as the 5th century A.D. This system is known as “Ashtanga Yoga.”  This is the eight limbs of Yoga, and referred to today as Classical Yoga. Most all forms of yoga include a variation of Patanjali’s original ancient yoga system.


What are the Different Types of Yoga?
There are over a hundred different schools of Yoga. There are many Yoga poses or postures within each of the different schools of Yoga.

Yoga PosesSome of the most well known schools of Yoga are as follows:

  1. Hatha Yoga  Hatha Yoga  is the most widely practiced form of yoga in the United States. It is the branch of yoga which concentrates on physical health and mental well-being using exercises and breathing control.  “Ha” can be translated to mean “sun” and “tha” to mean “moon” meaning to balance the opposite forces.
  2. Raja Yoga – Raja Yoga means the “King” of Yoga, or the royal path. It is a form of Hindu yoga intended to achieve control over the mind and emotions.
  3. Jnana Yoga – Jñāna yoga or “path of knowledge” is one of the types of yoga mentioned in Hindu philosophies. Jñāna is a Sanskrit word translated to mean “knowledge”.
  4. Bhakti Yoga  – Bhakti yoga is a spiritual path described in Hindu philosophy as focused on love of, faith in, and surrender to God. It is a means to awaken to God consciousness. It is a selfless devotion of reaching Brahman (God) in loving service.
  5. Karma Yoga – Karma Yoga is selfless action to reach perfection. “Karma” is a Sanskrit term meaning “action” or deed, either physical or mental. What makes a Karma Yogi is first the experience of union with God, and then selfless action.
  6. Tantra Yoga – Tantra yoga is a type of yoga designed to awaken the kundalini energy in the body and addressing relationships and sexuality. In Hinduism, the word Tantra means: 1) weaving and 2) the sacred scriptures of Hinduism, presented as a dialogue between Shiva and Shakti
  7. Kashmir Shaivism Yoga – Kashmir Shaivism is a transformative non-dual, yogic philosophy that originated in Kashmir in the ninth century. The goal of Kashmir Shaivism is to merge in Shiva or Universal Consciousness, or realize one’s already existing identity with Shiva, by means of wisdom, yoga and grace.

yoga older manWhat Does Research Tell Us About the Effectiveness of Yoga?
Sudarshan Kriya Yoga was concluded to be a potentially effective treatment in reducing or eliminating depression in a study by Janakiramaiah N and others (2000) and a review of clinical studies of the effectiveness of Hatha Yoga on depression by Uebelacker et al  (2010).

The prac­tice of yoga has been shown to be therapeutically useful in bron­chial asthmaNagarathna R, Nagendra HR (1985) concluded that “There was a significantly greater improvement in the group who practised yoga in the weekly number of attacks of asthma, scores for drug treatment, and peak flow rate.”  However, a 2011 systematic review of clinical studies suggests that there is no sound evidence that yoga improves asthma.

back pain personMultiple studies  have found yoga to be a helpful treatment in low back pain such as Sherman KJ, Cherkin DC, Wellman RD, et al (2011) and Tilbrook HE, Cox H, Hewitt CE, et al. (2011).   Other studies have shown yoga to be potentially helpful treatment for cardiovascular disease, such as Raub (2002), type II diabetes mellitus (Innes and Vincent, 2007),  stress and hypertension (Kiecolt-Glaser JK, and others, 2010) as well as other conditions. The practice of yoga can also play a role in the rehabilitation of those who have physical and mental challenges (Uma, et al, 2008).  Many other benefits are inherit in the practice of yoga as described below.

What Are the 30 Benefits of Yoga?

  1. Relieves Stress
  2. Improves Breathing
  3. Eases Pain
  4. Improves Circulation
  5. Increases Strength
  6. Increases Endurance
  7. Lowers Heart Rate
  8. Develops Inner Peace
  9. Lengthens Muscles
  10. Increases Flexibilityyoga mats
  11. Reduces Cortisol Level
  12. Improves Concentration
  13. Increases Range of Motion
  14. Dissolves Ego
  15. Develops Compassion
  16. Enhances Energy
  17. Heals Ailments
  18. Fosters Joy
  19. Lowers Weight
  20. Lubricates Joints
  21. Detoxes the Body
    yoga man
  22. Strengthens Abdomen
  23. Improves Memory
  24. Delays Wrinkles and Aging
  25. Burns Fat
  26. Improves Posture
  27. Improves Metabolism
  28. Builds Immune System
  29. Improves Balance
  30. Brings Harmony

Have you tried yoga? If so, how has it helped YOU?  Best wishes for a yoga-riffic day!!


Bower JE, Woolery A, Sternlieb B, et al. Yoga for cancer patients and survivors. Cancer Control. 2005;12(3):165–171.

Innes, KE, Vincent HK, The Influence of Yoga-Based Programs on Risk Profiles in Adults with Type 2 Diabetes Mellitus: A Systematic Review, Evid Based Complement Alternat Med., Dec 2007; 4(4): 469–486.
Jain SC, Talukdar B. Bronchial asthma and Yoga. Singapore Med J 1993;34:306-308

Janakiramaiah N. , Gangadhar B.N. , Naga Venkatesha Murthy P.J. , Harish M.G., Subbakrishna, D.K., Vedamurthachar A.  Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized comparison with electroconvulsive therapy (ECT) and imipramine Volume 57, Issue 1 , Pages 255-259, January 2000

Kiecolt-Glaser JK, Christian L, Preston H, et al. Stress, inflammation, and yoga practice. Psychosomatic Medicine. 2010;72(2):113–121.

Monro R, Power J, Coumar A, Nagarathna R, Dandona P. Original research yoga therapy for NIDDM; A controlled trial. Complem Med J 1992;6:66-68.

Nagarathna R, Nagendra HR. Yoga for bronchial asthma; A controlled study. Br Med J 1985;291:1077-1079.

Ramesh L. Bijlani, Rama P. Vempati, Raj K. Yadav, Rooma Basu Ray, Vani Gupta, Ratna Sharma, Nalin Mehta, and Sushil C. Mahapatra.  A Brief but Comprehensive Lifestyle Education Program Based on Yoga Reduces Risk Factors for Cardiovascular Disease and Diabetes Mellitus The Journal of Alternative and Complementary Medicine. April 2005, 11(2): 267-274. doi:10.1089/acm.2005.11.267.

Raub, JA. Psychophysiologic effects of hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. The Journal of Alternative and Complementary Medicine. 2002;8(6):797–812.

Sherman KJ, Cherkin DC, Wellman RD, et al. A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Archives of Internal Medicine. 2011;171(22):2019–2026.

Telles S, Naveen K V. Yoga for rehabilitation : An overview, Vivekananda Kendra Yoga Research Foundation, No. 19, K.G. Nagar, Bangalore-560 019., India,  Indian J Med Sci 1997;51:123-7Monro R, Power J, Coumar A, Nagarathna R, Dandona P. Original research yoga therapy for NIDDM; A controlled trial. Complem Med J 1992;6:66-68.

Tilbrook HE, Cox H, Hewitt CE, et al. Yoga for chronic low back pain: a randomized trial. Annals of Internal Medicine. 2011;155(9):569–578.

Uebelacker LA, Epstein-Lubow G, Gaudiano BA, et al. Hatha yoga for depression: a critical review of the evidence for efficacy, plausible mechanisms of action, and directions for future research. Journal of Psychiatric Practice. 2010; 16(1):22–33.

Uma K, Nagendra HR, Nagarathna R., Vaidehi S, and Seethalakshmi R., The integrated approach of yoga: a therapeutic tool for mentally retarded children: a one-year controlled study, Journal of Intellectual Disability Research, Vol 33, Issue 5, 28 JUN 2008, DOI: 10.1111/ j.1365-2788.1989.tb01496


Jean E. DartThis article is written by Jean Voice Dart, M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.” She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website at

The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

20 Exercise Benefits

Hallo, gesonde mense! Hello, healthy people!

20 Exercise Benefits

Click, copy, download, save and share with friends and family members. Daily exercise reduces risk of chronic disease and increases stamina. Check out these 20 exercise benefits.

Did you get enough exercise today? Exercise is beneficial and essential to our health.

“An early-morning walk is a
blessing for the whole day.”
―Henry David Thoreau

According to the latest studies by the United States government Center for Disease Control and Prevention, the majority of adults, age 18 or older, are not getting enough exercise.

Here are the facts:

  • Percent of adults 18 years of age and over who met the Physical Activity Guidelines for aerobic physical activity: 46.9%
  • Percent of adults 18 years of age and over who met the Physical Activity Guidelines for muscle-strengthening physical activity: 24.0%
  • Percent of adults 18 years of age and over who met the Physical Activity Guidelines for both aerobic and  muscle-strengthening physical activity: 20.4%

Why should you exercise?

We exercise to keep physically fit, healthy and strong.  Just in case you are not quite sure why you should do your exercises every day,  here are twenty benefits for you to choose from.


  1. Reduces body fat
  2. Increases lifespan
  3. Oxygenates the body
  4. Strengthens muscles
  5. Manages chronic pain
  6. Wards off viruses
  7. Reduces diabetes risk
  8. Strengthens the heart
  9. Clears the arteries
  10. Boosts the mood
  11. Maintains mobility
  12. Improves the memory
  13. Improves coordination
  14. Strengthens bones
  15. Improves complexion
  16. Detoxifies the body
  17. Decreases stress
  18. Boosts the immune system
  19. Lowers blood pressure
  20. Reduces cancer risk


Persistence and thinking positively  are essential keys  to keeping fit and practicing a daily discipline of exercise. Don’t give up. Remember the benefits and know that you can do it. You are worth it and the benefits are great! Always check with your trusted health care provider before starting a new exercise routine.

Best wishes to you in on your journey of health and happiness.
Your health and wellness friends at the Monterey Bay Holistic Alliance