Costco Connection - January 2012

and abilities. Anusura supports a joyous state of mind and a positive, upbeat attitude. Viniyoga has a therapeutic element and its teachers often work one-on-one with a student in remedial work.

For the fitness buff, Ashtanga, Power Yoga and Bikram all offer challenging workouts. Ashtanga includes six progressively more difficult series of poses in a continuous flowing movement. Power Yoga is similar, but may incorporate different poses than a strict Ashtanga class.

Bikram yoga is known for its classes held in a super-heated room. Also called the Yoga College of India, Bikram incorporates 26 poses, always performed in the same sequence, and two breathing exercises. Like Bikram, hot yoga classes are held in ultra warm rooms, but may incorporate different asanas. Teachers in these classes rarely take time to give individual help or assist with alignment or adjustments.

Kundalini yoga is another challenging style that incorporates breathwork, called prana-yama, along with asana practice. Rapid breathing and coordination between the breath and the poses are paramount.

CONTINUED FROM PAGE 83

Rapid breathing and coordina- t

Even more options

This listing is by no means complete. There are many more adaptations developed by master teachers, hybrid approaches and classes for special groups. Examples include Yogafit, which combines calisthenics with yoga; Yogalates, which combines yoga with Pilates; partner yoga for two people; Doga, for student and dog; chair yoga; yoga for the obese and overweight; prenatal yoga; yoga for kids and restorative yoga.

One term often applied to yoga classes is “vinyasa” or “flow.” This refers to poses that are linked together in a continuous movement, usually in coordination with the breath. Ashtanga is a type of vinyasa, but other styles are often adapted to this approach as well. Vinyasa has been called yoga dance.

Just as important as finding the right style is finding the right teacher. Try out different studios and check the teacher’s credentials. Bottom line, listen to your body. That’s what yoga is all about. Namaste. C m s

Yoga’s emphasis on the breath and focus can help you slow down.

ADAM BROWN

The Costco Connection Costco warehouses carry a selection of yoga DVDs from Trudie Styler and master teacher Rodney Yee (pictured above), plus a yoga pant and activewear jacket (see “Buyers’ Pick” on page 83).

health for your

Beat belly fat

■ Eliminate excess estro- gen. In both men and women, excess estrogen is associated with water retention, poor libido, dif- ficulty in losing belly fat, weight gain around the hips in premeno- pausal women or in the breast and abdomen area in both men and postmenopausal women. If any of these symptoms are an issue, you need to increase the limination of harmful estrogen by increasing your fiber intake (to 35 grams per day) and supple- menting daily with a probiotic to replace healthy bacterial balance in the gut, which is essential for supporting belly-fat loss. You may also consider indole-3-carbinol or a formula that provides the nutrients involved in the breakdown and elimination of estrogen, such as magnesium, B complex and calcium D-glucarate.

■ Master the ins and outs of insulin. Insulin is the only hormone that instructs the body to store energy as fat. Released mostly in response to the sugar and carbohydrates in your diet, it is one of the main reasons why carbs fuel more belly fat, cravings or an incessant appetite as you age. The best way to decrease insulin along with your waistline is to increase your healthy fat and protein intake while lowering your consumption of starchy carbohydrates (breads, grains, potatoes, rice, etc.).

For example, instead of cereal for breakfast, opt for a smoothie with whey protein isolate, berries, ground flaxseeds and almond butter. Not only will you have more energy and stable blood sugar levels, you will also notice a reduction in body fat. C

IMAGESOURCE

Easy steps to
battle the bulge

By Natasha Turner

ONE OF THE MOST common concerns I hear from both male and female patients is that their once slim physique is now home to an ever-expanding population of fat cells, especially around the abdominal area, which tend to be particularly stubborn to remove with age. The good news is that there are things you can do today to beat belly fat through the years.

■ Subdue your chronic stress hormone—cortisol. Not only does excess cortisol increase appetite and cravings, it causes abdominal fat even in people who are otherwise thin. It also leads to a loss of memory, muscle mass, libido and even bone density. In other words, chronic stress makes you soft, flabby and much older than you truly are.

■ If your blood sugar levels are on a roller coaster all day, you can bet your cortisol is as well. You can reduce the stress associated with blood sugar imbalance by eating a high-protein breakfast within one hour of rising and avoiding more than a three- to four-hour gap between meals or snacks. Also, use stress-manage-ment techniques such as meditation and sufficient sleep.