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.
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
■ 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
Easy steps to
By Natasha Turner
battle the bulge
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.
Costco member Natasha Turner,
com), is the author of The
Hormone Diet and The
Supercharged Hormone Diet.