In the first article, we described yoga as a practice that unifies the body, mind and spirit.  It creates awareness and allows you to get in touch of your present self.

Who are You?

The present world order has made us too involved with the external world. The pace of life has become so demanding and filled with stress and we become entangled with our states and conditions.  In the process, we identify ourselves with the state or condition that we are in at the present.  It makes us lose touch of the person that we really are – our inner selves.  For example, when you say "I am stressed," you are identifying yourself as a condition.  That's definitely not who you are because "hungry" is not your name.

With yoga, you will be able to separate yourself from your state or condition, your emotions, your title or position, your job, and the things you own.  They are not you and you are not them.  Strip them away and what's left is the real you.

The world identifies us with our emotions, desires, achievements of failures.  But yoga is different because it separates you from these things and lets you know the person inside you.  It makes you learn to develop a greater psyche.  It helps you to discover better ways to manage your thoughts, feelings and responses to the different situations that you encounter every day.

A Sense of Freedom

A greater sense of awareness can help you to separate yourself from your physical, mental and emotional states.  You will no longer identify yourself with your feelings because they are not who you are, so instead of saying "I am stressed," you will now say "I feel stress."

The ability to recognize your feelings apart from yourself will help you to be on top of the condition that you are in at the present moment.  It allows you to apply relaxation and calming techniques that can help you to manage your condition and prevent it from developing into a more serious matter.

Yoga is meditation.  It is about being aware of your inner self at the present moment, and it's not about self-absorption.

Learn to separate yourself from what you do, what you have and what you feel and you will see the real you.  This is where union of the body, mind and spirit begins.

Some people practice yoga for spiritual reasons while others do it for its physical, physiological and psychological benefits.  But whatever their purpose for practicing yoga maybe, one thing is certain: it makes people feel real good.

Yoga helps to give you a healthier body, mind and spirit.

According to research, yoga has the ability to relieve stress, chronic fatigue, back pain, headaches and other diseases.  It is a relaxation technique that has a calming effect on your mind and body which can lead to a lower blood pressure and relief from anxiety.

Medical science has acknowledged yoga for its health benefits.  In fact many doctors recommend it to their patients to improve their physical and mental conditions.

Other benefits of yoga include:

1. It improves your stamina and makes you stronger and more flexible.

2. It helps to improve your self-esteem.

3. It helps to boost the immune system.

4. It promotes better circulation.

5. It helps to improve concentration and creativity.

The Origin of Yoga

Yoga is an ancient spiritual practice that began in India more than 5,000 years ago.  It was developed as a reaction to the Hindu Vedic religion which was focused on symbolic rituals. 

The ancient yogis developed yoga because of their desire to experience direct spiritual experience.  Indeed, they succeeded in achieving divine consciousness which enlightened them and gave them "true happiness" and freedom from the external realm.

Yoga is a Sanskrit term which means union because of its ability to unify the mind, body and spirit.  It is the ultimate goal of all yoga methods.

Is yoga good only for spiritual persons?

Yoga has spiritual as well as psycho-physiological effects.  It was developed for people who believe in the spiritual side of life. 

But if you don't believe in spirituality, you can still do yoga because it is an exercise.  It helps to liberate you from certain physical and mental burdens.  It is a discipline that trains you to focus and be aware of the present and your inner self.

Most people are already aware of the important role that the immune system plays in human lives.  This is one of the reasons why health experts have discovered many ways to keep it in top shape.  These include eating immunity boosting foods, sufficient rest, freedom from stress and exercise.

There are lots of exercises that help to enhance the immune system, and one of the most effective among them is associated with yoga. 

This exercise is called sun in chest.  It is a breathing exercise that works to energize your body and boost your immune system naturally.  Sun in chest is also believed to improve the condition of people who are suffering from autoimmune diseases – if it is practiced several times a day for two months.

Here are the steps to perform sun in chest exercise:

1. Find a quiet, well-ventilated place where you can exercise comfortably.

2. Gently massage the center of your chest.  Now, activate your thymus gland by imagining that a bud of flower is slowly coming out of your chest as you do the massage.

3. Gently hit the center of your chest with a loose fist.  Continue to envision the bud and see it open.

4. The first three steps are mere preparations.  Now, it's time to start the exercise.

5. Extend your arms forward with your palms touching each other then close your fists.

6. Start to make slow and deep inhalations through your nose while bringing your elbows close your body at the same time.  Open your chest well and bring your shoulder blades as close as you can.

7. Let the air that you breathed in stay inside your body and imagine a bright sun in the center of your chest.  You should feel the warmth and power of life as you envision the sun.

8. When you reach the point that you can no longer hold your breath, open your mouth and exhale through it.  Now bring your arms back to your starting position.

8. Repeat the process for five to fifteen minutes.

These are the steps that you should follow when performing the sun in chest breathing exercise.  According to yoga practitioners this is a powerful exercise that helps to enhance your energy and immune system.  You can perform it everyday for several times to address any problems you have with your immune system.

In this chapter, we will take up five more factors that can help us avoid the feeling of being stuck and helpless.  Please read on to know them.

5. Ask for help.

If you are shy, self-reliant or a "do it myself" type of person, asking for help would be quite a challenge for you.  But you should know that more people than you think are willing to extend their help only if you ask.  Sometimes, it takes lots of courage to ask for help, but it is one of the easiest ways to get things done.

6. Use your sense of humor.

Many people call sense of humor as the sixth sense because it plays a big role in keeping us intact even in stressful situations.  Laughter has the power to reduce tension in difficult circumstances.  It can alleviate tension in your muscles and it can help to reduce stress. 

If you can make people laugh, you will realize that people are happy to be with you at work or at play.

7. Make an escape list

An escape list is a list of the things that you plan to do to get away from a situation that's difficult to manage.  It revolves certain actions like submitting a resignation letter, asking for a raise or submitting your resume to another company that needs your skills.

You don't really need to follow your escape list.  You are writing it to see that you have plenty of options even in difficult situations.  It helps to make you understand that you are not stuck.

8. Spend time for yourself.

Give yourself more time by avoiding being on the rush all the time. 

Develop a healthy self-discipline by sleeping early and waking up early so that you can have plenty of time without feeling pressured to rush out the door at the last minute and without eating breakfast.  This will help you to slow down a bit with some extra time to enjoy the sunshine and appreciate the better things in life.

9. Be accountable for your actions.  Stop making excuses.

By being accountable for your actions, you stop blaming others for things that went wrong in your life  Pointing an accusing finger on others when things don't work out well won't help you to get things right.

Excuses are not solutions.  They signify lack of accountability.
You should stop making excuses and take responsibility for your part of the problems instead.  The humility to accept mistakes and finding ways to change them are stepping stones to enlightenment which can help you to avoid burnout.

Some of the most common warning signs of burnout include chronic fatigue, anger, Self-criticism, Cynicism, negativity, irritability, frequent headaches, depression, suspiciousness and feelings of helplessness.

It can also be manifested by extreme tiredness, annoyance or loss of enthusiasm on things that are normally exciting. 

A majority of people have suffered burnout at some point in their lives, but it doesn't necessarily mean that you should ignore it being a common occurrence.   You have to do something about it to bring back the energy and life that you had when you were feeling great.

Here are some of the things that you can do to avoid burnout:

1. Make time for regular social activities.

Engaging in social activities is a very effective antidote for burnout.  It gives you a way to sidetrack yourself from the stress of your daily activities.

Engaging in social activities like sports or simply hanging out with old friends is a good way to unwind and de-stress.

2. Exercise on a regular basis.

You can also avoid burnout by allocating time for regular physical exercise.  Staying in the office and working for more than eight hours a day can stress you out.

Exercise helps to improve your mood, reduce your stress levels and give you a sense of well being.  Give yourself time to exercise for at least 30 minutes three times a week.

3. Pursue a hobby

Pick a hobby which is entirely different from what you do everyday.  It can help to keep you away from burnout. Besides, it can also give you a chance to develop a new skill which can redirect your mind from stressful thoughts. But you must be passionate about that activity in order to get the best from it.

4. Help the less fortunate.

You might be feeling down on certain occasions, but if you can look around during these times, you will see that you are a lot better than many people.

If you are burned out and feeling low, try helping other people.  Nothing helps to ease your senses better than helping others rise above their own miseries.

Helping others is a good way to remind yourself of your better qualities.  Seeing the smiles and acts of gratitude of the people you help are natural energizers that can get you back to life.

But there are people who overdo their health moves by taking too much vitamin supplements, thinking that it is not associated with any health risks.

Your body needs vitamin supplements or multivitamins for optimum health, that's for sure.  But there's a risk of vitamin overdose if you take them excessively and without regard to prescribed amounts.  They can even result in negative consequences to your health. 

Here's a list of vitamins that can be harmful when taken in excessive quantities.   

1. Vitamin A

Main Function: This vitamin works main to maintain eye health.  It also works to improve vision and keep your skin, hair, bones and teeth healthy. 

Required Daily Intake: 5,000 IU

Symptoms of Overdose: Symptoms of vitamin A overdose include Vision impairment, fatigue, diarrhea, hair loss, menstruation problems and liver problems.

2. Vitamin B6 also known as Pyridoxin

Main Function:  The primary function of vitamin B6 is the production of red blood cells.  It also aids in the body's metabolic process and keep your blood in good health.

Required Daily Intake: 2 milligrams

Symptoms of Overdose: Depression, general fatigue, loss of sensation in the hands and feet, headaches.

3. Vitamin C

Main Function: To maintain the health of the immune system, cleanse the body from free radicals, prevent cancer and produce collagen.

Required Daily Intake: 60 milligrams

Symptoms of Overdose: Headache, hot flashes, general fatigue and insomnia.

4. Calcium

Main Function: To maintain bone health and to help the body producing hormones and to maintain the body's enzyme interaction.

Required Daily Intake: 1,000 milligrams

Symptoms of Overdose: General fatigue, kidney stones, slow nerve functions.

4. Vitamin D

Main Function: To maintain bone strength and oral health, aids in the body's efficient absorption of calcium.

Required Daily Intake: 400 IU

Symptoms of Overdose: General weakness, nausea, high blood pressure, headaches, hearing problems and increased cholesterol levels.

5. Vitamin E

Main Function: Promote the health of red blood cells, aids in the body's metabolic processes, promotes skin health.

Required Daily Intake: 30 IU

Overdose Symptoms: Extreme fatigue, high blood pressure, increased blood clots, slow healing process.

6. Iron

Main Function: Helps in the body's metabolic processes, promotes the body's production of neuro transmitters, helps in promoting healthy blood.

Required Daily Intake:   men: 8 Milligrams
                       women: 18 milligrams

Symptoms of Overdose: Heart problems, liver damage, constipation, complications in the pancreas.

7. Vitamin B3 also known as Niacin

Main Function: Promotes the health of the digestive system and nerve system and the skin, helps to provide the body with energy.

Required Daily Intake:   men: 16 milligrams
                       women: 14 milligrams

Symptoms of Overdose: Gout, liver problems, high blood sugar, irregular heartbeats.

8. Selenium

Main Function: Promotes thyroid health and proper hormone production and functioning.

Required Daily Intake: 150 micrograms

Symptoms of Overdose: Weakness, nausea, loss of fingernails and toenails.

9. Zinc

Main Function: Promotes health of the immune system and normal activity of enzymes, helps in the normal physical development and facilitates healing of the body from injuries.

Required Daily Intake:   men: 11 milligrams
                       women: 8 milligrams

Symptoms of Overdose: Loss of muscle control, abnormal shaking of hands, speech problems.

But there is one way to shut out the external world from our inner selves.  It can happen when we are able to control our minds and focus on the unity of our mind body and spirit.  This can help us to escape from the pressures and stress that this world is putting directly on us.

Here are some of the benefits of practicing meditation:

1. It helps to reduce stress.

Persons who are not affected by too much stress have good physical, mental and spiritual outlooks. Being stress-free means freedom from anxiety and some diseases that spring from it.

2. It helps to normalize blood pressure.

Being a calming practice, meditation can help to keep your blood pressure in check.   

3. It helps to boost the immune system.

With stress out of the way, the body can have more energy to fight off disease-causing organisms to keep you strong and protected.

4. It helps to reduce pain.

According to an American research published in the Journal of Neuroscience, practicing meditation can alleviate pain better than powerful drugs.

5. It helps to cure insomnia.

With meditation, you can go to a deeper level of concentration and relaxation.  This will help to relieve stress and increase your level of serotonin which plays a big role in your mood, behavior and sleeping patterns.  Low serotonin levels are linked to insomnia, headaches and depression.

6. It helps to improve oxygen supply to your brain and body.

The practice of meditation requires you to focus on your breathing.  This will help to increase oxygen supply to your blood which will circulate to your entire body and brain.  The process can make you physically and mentally alert, stress-free, feeling refreshed and energized. 

7. It helps to improve concentration.

In every endeavor or activity, concentration is essential to help us maximize our potentials.  You can draw immense power and energy with great focus. 

Meditation is a mental activity that requires you to practice focus and one-pointedness.  By meditating regularly, you can develop the power of your concentration to the fullest.

8. It helps to improve memory.

Meditation works on the cerebral cortex, the part of the brain that controls memory recall and logical thought.  By regularly engaging in meditation, the natural functions of the cerebral cortex are sharpened, enhancing your capacity to concentrate. 

Daily meditation is the natural cure for poor memory and memory loss.

Other benefits of meditation include:

1. It helps to boost our self confidence.

2. It helps us to accept ourselves and to learn to forgive.

3. It makes us calmer even under stressful situations.

4. It helps to give us peace of mind and be more aware of our inner self.

5. It allows us to live in the present moment.

People who meditate on a regular basis often reach a point where they experience relaxation, awareness, focus and a sense of inner peace. 

Learning meditation is not very difficult, but it cannot happen overnight.  If you want to practice mediation, the first thing you need to do is to learn the basics.  It involves knowing how the different postures and determining which of those can make you feel more relaxed without experiencing discomfort that can only defeat your purpose.

You also need to avoid pressuring yourself to expect positive results otherwise you will miss the experience of creating a peaceful state of mind.

Here are some of the postures that you need to consider as part of your meditation:

1. The Lotus Posture

The lotus posture is the most popular of all meditation poses but some people find it difficult to do.  It requires you to sit cross-legged with your right foot resting on your left thigh and your left foot placed on your right thigh.

This position is commonly practiced by intermediate to advanced meditation practitioners.  As a beginner, meditation will be a lot easier if you begin with simpler positions.

2. The Half Lotus Posture

The half lotus posture is a lot easier to do because it requires you to fold just one leg instead of both of them.

3. The Burmese Posture

The Burmese posture is easy to do because it does not require you to cross your legs.  Instead, it asks you to fold your legs in front with both your feet overlapping each other. 

4. The Seiza Posture

The seiza posture is one of the easiest and most comfortable postures for every meditation practitioner to do.  In this position, you will fold your legs backwards and sit on your feet.  It is done in a semi-kneeling position.  To make yourself more comfortable, you can put a pillow between your feet and your bottom.

Your posture is not the most important part of the meditation process but the meditation itself.  While they can help to make you more alert and aware, they are actually intended to make you comfortable so you can meditate successfully.  You don't have to bother yourself too much about them.

People with dietary imbalances may benefit from multivitamin supplements.  These include those with restrictive diets, pregnant women and people who will not eat nutritious foods.

Multivitamins are considered generally beneficial and harmless. But some of them can be detrimental to your health if they are taken excessively. 

Here are some of the important facts you need to know about multivitamins.  These will help to give you the maximum benefits that they can deliver.

1. Some vitamins can cause overdose if they are taken excessively.  You shouldn't take more than the recommended dose of multivitamins to avoid side effects. 

2. You should seek professional advice before attempting to take multiple vitamin products at the same time, as it might result to serious complications. 

3. You must be sure of what your multivitamin product contains.

Many multivitamins contain minerals which can cause side effects when taken in large doses.  Some of their noted side effects include tooth staining, increased urination, stomach bleeding, uneven heart rate, confusion, and muscle weakness or limp feeling.

Examples of minerals that can cause side effects when taken in excess include calcium, iron, magnesium, potassium, and zinc.

4. Do not hesitate to seek medical help if you think that you have taken too much multivitamins.  Vitamins that can cause serious complications when taken excessively include vitamins A, D, E, and K.

Some symptoms of vitamin overdose include stomach pain, severe back pain, vomiting, appetite loss, diarrhea, constipation, hair loss and peeling skin.

5. Avoid taking multivitamin supplements with dairy products including milk, antacids that contain calcium, and calcium supplements.  Calcium makes it hard for your body to absorb certain ingredients of multivitamins.

6. If you are suffering from any medical conditions, you should seek the advice of a medical or health professional before you take multivitamins.  This is to ensure that you are using it to your fullest advantage.

Multivitamins are intended to make up for your nutritional deficiencies.  But you need to take only what is recommended otherwise they will not work for you.

Physical fitness is one of the most important aspects of life. It is the body's primary source of strength and energy.  It is also the spring of good mood, confidence and sense of well-being.  It makes up more than one-half of what we need to make us perform our roles in our endeavors of life.

Whether you are at work, at play or just simply spending your time leisurely, you need to be fit.  Even if you are trying to rest, you can never relax if you are bothered by a discomfort or achy sensation in any part of your body.

You need to stay fit in order to enjoy the best of yourself.  Here are some of the most important elements of fitness that you should know:

1.  Cardiovascular Fitness

It refers to the health of your heart, blood, blood vessels, and respiratory system as well as their ability to maintain sufficient supply of oxygen and fuel to give your body the energy it needs.  

There are two ways to improve your cardiovascular fitness.  One of them is by doing aerobic exercises.  This exercise requires oxygen which needs to be sustained for extended periods.  Examples of aerobic exercises include jogging, swimming, cycling and other forms of physical activity that raises your heart rate for long periods.

The second method of improving cardiovascular fitness is by doing anaerobic exercises.  This type of exercise does not require oxygen and cannot be sustained for periods longer than one and a half minutes. 

This exercise requires you to go at a very fast rate and you will not be able to maintain that pace for long.  Examples of anaerobic exercises include 200-meter dash and 50-yard swimming exercises.

2. Muscular Endurance

Muscular endurance refers to your body's ability to perform a certain movement repetitively for a long time.  It is one of the first things that you need to develop in order to get used to exercise.  Being able to do 50 push-ups or more at one time is a good example of muscular endurance. 

3. Muscular Strength

Muscular strength refers to your muscular ability to lift weights at any given time.  Muscular endurance and muscular strength are two different things. 

Unlike muscular endurance, muscular strength does not require you to perform a physical activity for a long time as it only needs a short amount of time to accomplish. 

This aspect of fitness actually requires you to develop the ability to lift weights.  But you need to have a strong muscle base in order to obtain muscle strength, and you can do it by doing muscle endurance exercises which help to build strength and muscle mass for you.  

4. Flexibility

Flexibility refers to your body's ability to move its joints smoothly through a complete range of motions.  It is one of the most important components of fitness.  Everyone needs to have a certain amount of flexibility in order to live a functional, injury-free life. 

Flexibility is necessary in almost all of your physical activities.  You even need it to perform simple tasks such as tying your shoes or wearing your shirt.  Lack of flexibility can restrict your movement. 

You can improve your flexibility by performing static exercises everyday.  You can do it by moving your muscles to their stretching point and holding on to that stretched position for a designated amount of time.

5. Body Composition

Body composition refers to the ratio of fat to muscle, bone, and other tissues that make up your body.  It is often expressed as the ratio of lean mass to fatty mass. 

Lean tissues includes muscle, bone, skin, internal organs and body water while fatty tissues is composed of essential fat, storage fat and non-essential fat.

A good body composition is necessary because it can help a person develop self confidence, a sense of well-being and a good self-image.