U.K.Yoga blogs

UK Yoga Blogs

01 October 2022

UK Yoga Blogs UK Yoga Blogs
  • Integrate | What can’t we do or be when we remember this?
    01 October 2022
    How to integrate through present moment awareness.

    Listen to this week’s podcast to find out how to integrate through present moment awareness and how Yoga, as an integrative practice, can unlock the pathway to our freedom to become!

    Hit play for a snippet of the conversation.

    Then dive deeper in our APP to learn more about

    • How poor language and how we talk about your body as parts contribute to our feelings of separation.
    • How our thoughts literally shape us, and when we think repetitively our body shapes itself repetitively.
    • You are and always have been whole and connected.
    • There’s a part of you that is unchanging and at rest  always.
    • Separateness is an illusion. Our body works tirelessly to support the whole, to maintain and unify itself. Every cell combines just so, to make you, you.
    • How through Yoga we redefine our relationship to the feelings and sensations that come up in practice to increase our connectedness.
    • More on present moment awareness, what it is and how to cultivate it.

    You can also sign up to classes at our studio in October if you want to learn how to become more integrated, feel less separate, more powerful, resilient and capable than you ever thought possible.

    Yes, yoga is way more than a good stretch and flex! And if that’s all you’re getting, you’re being sold short!

    Let’s integrate!

    Liked this snippet. Want more?

    To get full and free access to this 20 minute audio training access our FREE app.

    The post Integrate | What can’t we do or be when we remember this? appeared first on Yoga Local - Yoga Studio Wellingborough.

  • Build Healthy Habits: 5 Important Life Hacks
    30 September 2022
    A healthy lifestyle requires commitment, but thankfully it doesn’t have to be a constant white-knuckle ride of sacrifice and denial! Read on for 5 important life hacks to help you build healthy habits! 

    Habits are choices we make at some point, then stop thinking about but continue to do regularly. It’s often the ‘bad’ habits, those we want to jettison, that are top of mind. Yet building ‘good’ and healthy habits is essential to help us lead our best life. 

    “Motivation is what gets you started. Habit is what keeps you going.”

    Jim Rohn

    When a habit forms, our brain stops participating fully in decision-making. It diverts focus to other tasks. Choose habits that support healthy behaviours, and eventually they will become automatic. 

    Charles Duhigg, author of The Power of Habit: Why We Do What We Do and How to Change discusses how to replace an unwanted habit with a new, desirable one. He cites the ‘cue – routine – reward’ loop that underlies each habit – bad and good! A certain cue (for example a location, time of day, emotional state, or person) consistently triggers a particular routine. This routine delivers a reward. I’ve seen this in action with ‘Wordle‘, a short word puzzle I do every day on my phone and the pattern is consistent. I sit down for breakfast [cue], attempt the puzzle [routine] and hopefully solve it [reward]. I found it remarkably easy to form this habit and I’m not alone!   

    Ready to transform some of your habits? Here are 5 Important Life Hacks to Build Healthy Habits: 1. Learn from your good habits!

    Bring to mind one habit you stick to consistently and that serves you well. Maybe you attend a regular weekly fitness class or always cook from scratch on Wednesdays. Write it down. Now get curious. What patterns do you spot? 

    • Can you identify the cue(s) that supports this habit? What conditions do you create? What happens just before you do it?
    • Describe the routine. Is it always the same? 
    • Finally, how does it serve you? The chances are it fits in some way with your goals and is aligned to your personal values. 

    It’s important to acknowledge your already successful routines and habits. There could be patterns you can replicate.  

    2. Pick one new habit and start small

    When it comes to choosing new habits, there is way too much advice out there about how to take care of ourselves! From what we eat to how we exercise, we can find myriad activities we ‘should’ be incorporating into our day – whilst of course ensuring we get the requisite amount of sleep! It can be overwhelming to try and fit in new routines, especially if they compete for the same time slot! 

    A current focus for me is to establish a sustainable personal yoga practice. My participation in a yoga teacher training programme means my studies often get in the way of ‘my’ yoga. The Movement for Modern Life  21 Days of Morning Yoga course is based on concepts shared by James Clear in his book, Atomic Habits. The principles are to show up, start small for a few minutes, and build up from there. Sounds simple, and that’s because it is! Research shows that just 4 minutes can help us build healthy habits.

    Find more tips for keeping up motivation and a daily yoga practice

    Sign up for 21 Days of Morning Yoga to help you build a daily habit (included in your 14 day free trial!) 3. Set the new habit up with repeatable cues

    An activity I have been doing for years is journaling – ‘morning pages’ as advocated by Julia Cameron in her book, The Artists Way. Every day, first thing, three pages of handwriting, and an unceremonious dump of all the clutter in my brain! It helps me listen to myself, my deep truth, and it creates clarity. It also gets the ‘moans and groans’ out of my system and clears the way for more useful creative thoughts and ideas. The rewards are precious to me and the routine non-negotiable.

    To build this habit I experimented with various cues. I settled on first thing in the morning, after I have made my hot water and lemon and before I even feed the cats. I sit down at the desk in my den and use the same colour pen every day. The routine is an important part to building this new healthy habit. I adjust it when I’m travelling, but there is always a repetitive nature to it.

    I highly recommend Ash Bond’s classes on Journaling if you want to try it out. 

    Journalling the Magic in Everyday with Ash Bond 4. Keep your habits fresh

    Injecting variety can help us to keep habits fresh and maintain them consistently. When I go Nordic walking, I like to follow different routes. Even a familiar route in reverse changes it up. If you are routinely drawn to stronger yoga practices such as this power yoga flow with Katarina Rayburn, how about mixing it up with a more sedate slow flow for discipline with Adam Hocke?

    How might you build in variety to keep your habit fresh and sustainable? 

    5. Buddy up

    Involving others in your habits is a great way to stay accountable. Contrarily, some of us find it all too easy to let ourselves down, but we’ll show up when there are others involved!

    Would you like a MFML accountability buddy for the month? Keep an eye on the weekly newsletter to find out more and sign up! Message your buddy before and after the online classes. Check in with them. How did they find it? Are their glutes as sore as yours the next morning? 

    Thinking of writing a daily gratitude list? How about swapping yours with a trusted friend or an accountability buddy? There’s no need to comment on it or give feedback of any kind. The act of sharing it encourages you to be accountable to each other.

    What habit will you create that would benefit from the company of others?

    As a MFML member you can share a referral code with friends. They get 50% off their first subscription, you get £15.99 account credit, and you get to practice online together!

    “Drop by drop is the water pot filled”

    The Buddha

    A researcher at Duke University found that over 40% of actions performed each day were not actually decisions, but habits. How will you choose to fill your water pot?

    Build your habits this Autumn, with 21 days of Morning Yoga. Sign up for 21 Days of Morning Yoga to help you build a daily habit (included in your 14 day free trial!)

    Authour: Helen Krag. Helen is a health and wellness enthusiast; observer of human behavioural change; yoga teacher trainee; passionate traveller; and lover of the outdoors.

    The post Build Healthy Habits: 5 Important Life Hacks appeared first on Movement for Modern Life Blog.

  • How to do Ardha Uttanasana (Standing Half Forward Bend)
    29 September 2022

    Do you want to know how to do ardha uttanasana or standing half forward bend? It’s a great way to stretch and lengthen the spine. It is also a great way to calm the mind and relax the body. This pose can be done by people of all ages and abilities. In this blog post, we will give you step-by-step instructions on how to do Ardha Uttanasana safely and effectively. We will also discuss the benefits of this pose and some of the contraindications.

    Benefits of ardha uttanasana
    • Stretching and lengthening the spine
    • Calming the mind and relaxing the body
    • Improving digestion
    • Stimulating the liver and kidneys
    • Strengthening the thighs, knees, and ankles
    Contraindications for ardha uttanasana
    • High blood pressure or heart conditions
    • Glaucoma or other eye conditions
    • Pregnancy

    Now that you know the benefits and contraindications of ardha uttanasana, let’s learn how to do this pose.

    How to do standing half forward bend

    Stand with your feet together. Engage your quadriceps to lift your kneecaps and lengthen your tailbone to the floor.

    Inhale and raise your arms overhead. Exhale and hinge forward from your hips, keeping your spine long.

    Place your hands on the floor or a block outside of your feet. If you can’t reach the floor, place your hands on your shins.

    Draw your front ribs in and lengthen your spine. Relax your head and neck. Hold for five to eight breaths.

    To release the pose, exhale and press into your feet to straighten your legs. Inhale and reach your arms overhead. Exhale and release your arms to your sides.

    Now you know how to do ardha uttanasana! This pose is a great way to stretch and lengthen the spine. It is also a great way to calm the mind and relax the body. Remember to listen to your body and only go as far as you feel comfortable.

    Do you want unlimited access to yoga classes that fit into your schedule? Sign up for a free trial with Omstars to get started. 

    The post How to do Ardha Uttanasana (Standing Half Forward Bend) appeared first on OmStars.

  • Yoga For Prajna | Kriya Yoga
    29 September 2022
    Practicing Yoga For Prajna

    Hopefully we have drilled it into you by now, YOGA IS NOT ABOUT POSTURE. And, if you are practicing this way, Prajna will be something you want for your Yoga practice…

    The real reason we practice Yoga is for the states of consciousness we can reach in Meditation. All of the postures and techniques we do are leading us to better Meditation.

    Better Meditation leads us to the end goal of Yoga, which is REMEMBERANCE OF THE SELF.

    But what is Prajna? And why do you want it?

    What Is Prajna?

    Prajna is used to refer to the highest state of wisdom, intelligence and understanding. Prajna is the higher experiences we experience in Meditation. It is what we want to access to reach the end goal of Yoga.

    We are practicing Yoga for it’s true intention, not just as a form or exercise or a way to stretch, but as a whole way of living. This means we begin to understand the importance of things such as Prajna, and it becomes the aim of our journey!

    Kriya Yoga & Prajna
    This month we have been working towards a Kriya Yoga practice. A practice that can accelerate our journey towards remembrance of the self. This Yoga is also known as ‘the Yoga of action’, as it propels us towards those higher experiences in our practice, and puts us into action.
     
    Kriya Yoga and Prajna go hand in hand. Kriya Yoga uses Tapas (heat), Swadhyaya (self-study), and Ishvara Pranidhana (devotion to the self) for us to tap into higher states of consciousness. This practice leads us to Prajna and allows for those higher experiences in Meditation. This access to more Prajna is what allows us to reach the end goal. True remembrance of the self.
     
    The more we practice Kriya Yoga, the more Prajna we build, the better our Meditation, and the closer we are to true remembrance!
     
    The Podcast!
    We continue this conversation around Prajna and Kriya Yoga in our most recent podcast. Check it out below to learn more about these concepts, as Josie guides you through the teachings in her own inspiring way. 
    This week our classes are all based around Kriya Yoga and accessing more Prajna! Sound good? Book onto a class and try it out!
    Want more Yoga content that goes beyond the Asana? Check out our App for all things Yoga…

    The post Yoga For Prajna | Kriya Yoga appeared first on Yoga Local - Yoga Studio Wellingborough.

  • Is alcohol the 'thing' you having been ignoring?
    28 September 2022
    Could alcohol be one thing blocking you from moving forwards?

    So I knew, I knew for a long long time that drinking alcohol just didn’t sit right with my values and also my purpose. And whilst initially the desire to be alcohol free was because I thought that I ‘should’ do it, to fit in with the fitness guru mold, over time, like with smoking, I knew deep down that it was actually because I was using it to numb and keeping me stuck in my sadness and my self-destruction.

    Now this may come as a surprise to my clients, even my friends and people that have seen me on Instagram. Because I DO have everything going for me, but deep down I haven’t been feeling ‘good’ for a long time.

    LOSING OUR TOLERANCE MUSCLES

    Somewhere along the line, I got into the groove of alcohol being my source of escape. And it wasn’t until I had truly started to free myself from claws of my unhealthy relationship with alcohol, that I saw how ‘weak’ my inner resource had become. I had no other tools to deal with the natural trials and tribulations of life. I couldn’t deal with any negative emotion sober. And it wasn’t until I was reading fictional book called Rachel’s Holiday (didn’t know it was about addiction & rehab when I randomly picked it off a charity shop shelf), and in it the therapist said to Rachel ‘some day you are going actually have to experience real emotions without numbing out’. A light bulb switch on my brain, I had basically been using alcohol to avoid experiencing ANY hard emotion and that the more I avoided them the harder it would feel to experience them. It is like a muscle, if we don’t use it, we lose it. It we don’t use our tolerance muscles we lose them. We also don’t look for any other resources to support ourselves through challenging times, because alcohol is so quick and easy to give us that fix and make everything better (temporarily).


    ALCOHOL AND PMS

    I didn’t even think that alcohol was effecting my mood and causing PMS, instead I put it down to past live traumas, Vagal Nerve imbalances, Menstrual Cycle UN- awareness, my living situation and my work situation. And actually all of those things have had an effect of me, however I would say alcohol one was of the key elements that has really increased the severity of my PMS. My partner gently suggested to me one morning, ‘maybe it could be because you drink consistently’, and again it was like a light bulb had gone off in my head. This sparked my interest, and through my reading around alcohol use, and I found out that alcohol and oestrogen are both detoxed via the liver! So, excess oestrogen is known to cause weepiness, depression, period cramps, bloating, headaches, and fatigue, most of the things that I experienced on a monthly basis. Excess oestrogen also increases risk of breast cancer later on in life. So, it lead me to discover that if we are drinking alcohol on a daily or even weekly basis, it can cause excess oestrogen because the liver is diverted to detoxing alcohol instead of oestrogen.

    The most amazing thing was that in the very first month of drastically reducing my alcohol intake, my PMS symptoms disappeared AND I suffered no cramps the first night of my period. And funnily enough on the second day of my period I had 2 alcoholic drinks and suffered cramps the next day. That was a very clear indication of just how much inflammation is caused by alcohol, even from just one or two drinks.


    THINKING CLEARLY

    One my other major reasons for accessing my relationship with alcohol was that I wanted to be able to think clearly, without being on the roller-coaster ride of unbalanced hormones and constant detoxification. I found that in my relationship I was constantly looking at the negative side of things and triggered at the drop of a hat. I found this to be a very confusing and frustrating time, and I wanted to feel more grounded and more confident in myself and my decisions. Could our relationships be improved or even saved if we didn’t have an alcohol reliance (and when I say alcohol reliance I don’t just mean ‘alcoholic’, I mean habitually drinking it). Through more reading and research, I found out that the chemical effects of alcohol were effecting my self confidence and sense of who I am (I wasn’t just a broken soul). It was due to the quick hit of dopamine (the happy hormone) that is received through alcohol ingestion that was dampening the dopamine receptors as a consequence, and so by comparison normal life can feel harder and less fun ( as you need MORE dopamine to feel pleasure, motivation and happiness). And so removing alcohol (or drastically reducing), allows your dopamine receptors to reset and normal life to feel better.


    BREAKING THE CYCLE AND DIGGING DEEPER

    I also know that if I am using something that I know isn’t really aligned with my values, but I can’t stop, there is something I am in denial about or something to dig deeper into. Repeating the same patterns of numbing out behaviour is only sweeping under the rug what is really going on inside. But it will still be there for us to face eventually. And sometimes for a really long time we aren’t ready to face our shadows, and then perhaps a combination of things happen that puts us in the space to feel ready to look ourselves in the mirror and change our behaviours. Ironically the more I lived in that untruth, the worse I felt and the more I needed to numb (annoying!). What helped me to break the cycle was getting as much knowledge as possible. I love reading! Obviously part of it is also getting to a ‘rock bottom’ of sorts and then having a moment of realization. But truly dissecting and understanding what is going on inside and what the substance is doing to us is paramount to change, I believe, and also reading or watching something informative/inspirational on a daily basis keeps us in a place of questioning our relationship with alcohol. Learning that alcohol is ethanol, and ethanol is also what we put in our cars, really helped me to dis spell the illusion that advertising companies have created around their alcohol products.


    THE FEMININE APPROACH

    Just like my approach to eating, exercise and spirituality, I do believe there is a more holistic way of letting go of alcohol. It doesn’t have to be about being clean and saintly, or regimes and rules, or not drinking versus drinking. For me, it is about connecting and truly listening to your gut instinct, and using the power of your body as medicine. Filling the day up with creativity and connection, so that eventually alcohol feels less relevant. Questioning relationships fueled by alcohol (i.e. the people you only get drunk with). Practicing self care at the beginning, middle and end of the day, so you don’t get to the end of the day completely empty, having completely abandoned yourself through the day, and totally disconnected from your core values and intentions. I also believe our bodies can be our source of pleasure and power, but we spend most of the days in a structured, mind driven world. We wake up in the morning and check our messages on our phones (straight into our heads), instead of mindfully moving, checking inwards, or breathing our way into a balanced start to the day (in our bodies). And so, by the end of the day we completely forget how to wind down using our bodies (because we forgot they were there), and so we opt for the bottle and numb out from our heads that way.


    RETREAT RETREAT RETREAT

    I often guide my clients to take a brief retreat from the world when we are doing a meditation. I invite them to completely let go external identities and daily demands, and rest in the simplicity of of feeling the sensations of the body or breath. Shifting our focus from thinking to feeling, is a great way to retreat from the head. Another brilliant way is to actually go on a retreat! I have found that most of my powerful inner shifts have come about when I am completely removed from my everyday life, and in a safe and inviting space to explore and let my guard down. A retreat is like a protective womb space, where once again we can be held and supported (like a child), and this gives us the energy to reset our self-sabotaging thoughts and behaviours, and remember how good it is to feel hopeful again. Retreating is so important as it gives us the opportunity to really to a step back from ourselves and our lives, and re-evaluate. When we are stuck in the middle of it, it is difficult to understand what is going on, and even harder to make changes. Another point here, is that we can be so attached to our identities (and habits) that we can’t even imagine ourselves ( or lives) any different. Stepping back and coming into a neutral space, essentially detaching from our lives as they are and external selves, gives us that space and ability to turn in a choose direction. Daily meditation is amazing for that, but retreats give us even more space!!!


    HERE ARE YOUR RESOURCES

    Here are some of my most helpful resources to support and inspire you!

    WORKSHOPS

    ‘Past Present Future - Yoga & Sound Healing Retreat’ - October 15th & 16th with me & Kate Stewart (Hackney, East London)

    VIDEOS

    The Naked Mind

    Club Soda

    Rich Roll - 10 Powerful Stories of Addiction

    Dr Ranjan Chatterjee - Giving up may change your life with Andy Ramage

    Dr Joe Dispenza

    Dry January - Spencer Matthews & Catherine Gray


    BOOKS

    The Unexpected Joy of Being Sober - Catherine Gray

    Sunshine Warm Sober - Catherine Gray

    Quit Like A Woman - Holly Whittaker

    Rachel’s Holiday - Marian Keyes

    Rachel Again - Marian Keyes

    Becoming Supernatural - Dr Joe Dispenza

    The Wild Woman’s Way - Michaela Boehm

    If you reasonated with this post I would love to hear your thoughts and experiences, you can contact me at This email address is being protected from spambots. You need JavaScript enabled to view it.
  • Empowered Practices: An Interview with Isabelle Campbell
    28 September 2022

    Want to tap into more self-empowerment & improve your relationship with stress?

    Isabelle Campbell explains how.

    Isabelle Campbell is Commercial Finance Director at the Financial Times, a yoga and mindfulness teacher and also an accredited coach and speaker. She works with businesses and individuals on all aspects of wellbeing and personal development including work-life balance, resilience, stress management and personal brand. 

    Our Head of Wellness sits down with Isabelle to find out more about her journey and to discuss how we can tap into more self-empowerment & improve our relationship with stress. 

    1. Isabelle, tell us about yourself and how you have got to where you are today?

    I am a finance professional, my day-to-day is kind of corporate & finance, I’m also a mother of 2 little boys and I’ve had a strong Yoga practice for most of my adult life since my teen years. So that’s always been there in the background but what I found when I got into working life, was that I really struggled with my wellbeing and ability to cope with things, the more responsibilities I took on in life, the more I struggled.

    I just got to a point after having my first son where I felt like I really wasn’t coping, I wasn’t burnt out per say but I wasn’t fulfilled and I wasn’t content. So I started to use my Yoga practice to embed some of those ideas about being more present and not having to reach all the time. 

    Since then, I have set up my own training practice working as a coach and a speaker. I’ve also taken on a stronger yoga practice doing my teacher training and training as a mindfulness teacher. I had my second child, so the treadmill of doing more & more hasn’t stopped at all but what has changed is my mindset and the way I approach life. 

    1. When we get to a point where we’re reaching burnout and experiencing high levels of stress we often feel that the only option is to quit everything & start again but that can lead to more stress, anxiety & fatigue. Though quitting our jobs and jetting off somewhere hot to become a yoga teacher might seem appealing, it’s not often accessible or financially sustainable. What’s your advice on this? 

    It’s really common now for people to want to escape life when things get stressful and move to a different place, romanticise retreating and starting again but it’s really important to remember that feeling happy and empowered in yourself comes from within. 

    We look to externalise happiness so much – if I can just go on that yoga retreat, or go down to 2 days a week at work or if I can just earn that salary – whatever it is – then I’ll be happy, then I’ll be fulfilled. Actually knowing that I have the power within me to reframe my situation and modify my mindset, that’s what has been powerful and empowering for me. 

    10 years ago I didn’t have my coaching business, I didn’t have children, and I was in a more junior job so I had far less responsibilities but my PERCEPTION of what I could cope with was low and I just thought I can’t do this. Fast forward to now and I have far more responsibilities but most of the time (not always, as it’s a working progress!) I feel able to cope and that is down to my mindset and a belief that I can. 

    1. What are the kind of things you bring into your day-to-day to help keep that mindset going and to keep you mindful & present? 

    Firstly, we have to be careful not to try to complete wellness and approach it like another to-do list that we’re ticking off – I’ve got to go to yoga, to journal, to do affirmations, tick tick tick –  as that can create more pressure! 

    It’s not about becoming a wellbeing expert but it’s more about the day to day – I don’t have to sit and do formal meditation, though I love that and it’s great – but I can bring mindfulness into my life, especially during busy periods. For example, yesterday I had a lot going on, it was my son’s birthday, I was putting out the washing and listening to a podcast about burnout & mindfulness and on it they said ‘every day just take 10 minutes to do nothing’. 

    For me, it’s as simple as taking those moments out of the day to be, rather than do, and bringing awareness to those moments.

    Awareness is key to all types of change. Being aware of your own response to things, to your own inner monologue, to the voice that was saying – you’ve got to do more or you’re not good enough – and becoming aware of that and saying – OK, that’s interesting, I would never speak to a friend like that but yet I speak to myself like that. 

    So awareness was number one and then building on from awareness was reframing and challenging those thoughts. Asking yourself – is it true that I can’t do that or that person is better than me? Not necessarily so let’s start to reframe things.

    • We know that levels of stress are higher than ever and often doing nothing can be really challenging! How can we really drop into those mindful moments without being distracted? 

    It’s about becoming aware of the response or perhaps resistance we have when we’re presented with the opportunity to do nothing throughout the day. Try saying to yourself – OK, in this moment I’m going to do nothing, I’m going to put down my phone, I’m going to breathe and I’m going to switch off. 

    For example, when you’re walking through London, instead of absorbing yourself in your head or in a podcast or on your phone, just look up a few feet higher than you normally do and that becomes a mindful experience and you’re absorbing something different. 

    A lot of the time our nervous system is heightened because we’re always needed & there is always something else we can respond to. It’s all about resetting your nervous system and being aware of that response. The power in learning how to give those signals to your nervous system is huge! 

    For me, what it gave me was space to choose my response and I believe that giving yourself the space between the action and the response is empowering. It can be really hard not to have an instant reaction and this is all about noticing that. 

    It’s about taking the time to notice your reactions and begin to develop the awareness to choose how you respond and create these very small, but impactful mindset shifts.

    1. It’s great to hear that small changes can be empowering, so finally where can we practice these tools? 

    Watch the full interview & series on Wellness TV on a free 30 day trial.  In this series Isabelle shares the empowered practices that have helped her to manage her relationship with stress and lead a happier, healthier and more balanced life.

    https://wellnesstv.moreyoga.co.uk/new_watch/empowered-practices—interview-with-isabelle-campbell-

    About Liz Joy Hardie

    Liz Joy Hardie is Yoga Teacher, Holistic Wellbeing Coach and Head of Vibes at MoreYoga, co-running our MoreMind Project with Stephanie Minchin, coordinating events, content and workshops focused on better supporting our communities mental and physical wellbeing. After starting her career in the fast-paced world of luxury fashion Liz came to Yoga after being diagnosed with Malignant Hypertension and Generalized Anxiety and left with the goal of helping others to lead healthier lives holistically. Liz went on to spent a year working at the Safe Childhoods Foundation in Indonesia, an NGO committed to combatting organized crimes against children, she began to understand the true benefits of Yoga, Meditation and Psychology as therapeutic tools and describes this as a time of total transformation.

    Now back in London, Liz is passionate about helping people achieve a healthier, happier lifestyle through her work. She loves bringing people together, encouraging authentic connection and is happiest when facilitating retreats, workshops and events based around Yoga, Positive Psychology and Holistic Wellbeing.

    Liz teaches Hatha, Vinyasa, Yin & Restorative Yoga, specialising in teaching Yoga, Mindfulness & Meditation to improve stress & anxiety. She combines this with her work as a Holistic Wellbeing Coach & is dedicated to spreading Joy through her work.

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    The post Empowered Practices: An Interview with Isabelle Campbell appeared first on MoreYoga.

  • J Brown Yoga Talks : Scaravelli Inspired Yoga
    27 September 2022
    J Brown Yoga Talks
    with Catherine Annis - Scaravelli Inspired Yoga

    Check out this podcast with J Brown Yoga Talks as we talk about yoga. It was great to connect with J, to chat about how we can slow down the practice to dive deeper and expand our awareness.

    The conversation didn’t start quite as I expected (!!) but hey, if you let people in on your secret history, what do you expect??

    We talked about our inspirations - for me discovering John Stirk, who has been hugely influential in my yoga practice, teaching and life.

    Thank you John xxx

    I hadn’t met J Brown before our conversation and, honestly, I was nervous, because he’s interviewed so many exceptional teachers and he’s yoga podcast royalty. But he was great, really open and friendly and we got into a groove of discussing the process of seeking out ease rather than challenge in our yoga practice, how structure plays a part in somatic-based practices, the importance of meeting people where they are while still offering a deeper inquiry.

    There’s a bit about the evolution of teacher training generally and how we define parameters for that. Having set up the Intelligent Yoga Teacher Training course back in 2017, this is close to my heart. Providing a sensitive, thoughtful and yes, intelligent, teacher training course is a responsibility. As teachers, we need to provide a space for students so that we can all immerse ourselves in the experience of yoga, so we really understand what it means for you, personally and in detail. To me, it feels as if we need time for our own thoughts and feelings to percolate, so that our point of view to can mature and settle before we have the courage to share it with others and teach from our hearts, with honesty and authenticity.

    Thank you J, it was a pleasure to meet you.

    Enjoy the listen, folks.

    Would you like to sample a yoga class hosted by the founder of this IYTT training course, Catherine Annis? If so, please go to www.CatherineAnnisYoga.co.uk to make your online booking by clicking here.

  • 5 Common Herbs to Boost Your Immune System
    26 September 2022

    Cold and flu season is coming, and it’s more important than ever to ensure your immune system is functioning at its best. Luckily, you probably have a few things in your kitchen already that can help! Let’s take a look in your cupboards and find out what you can use this season to keep you body healthy and feeling great.

    Ginger

    Ginger has been used as a natural remedy for centuries, and it’s thought to have a number of health benefits.  These benefits include reducing inflammation, relieving pain, and helping to settle an upset stomach.

    The anti-inflammatory properties of ginger can help to reduce a sore throat, while the general warming effect may help to relieve congestion. And if you’re struggling with nausea or vomiting, ginger may be able to help settle your stomach.

    If you’re feeling under the weather, try curling up with a warm cup of ginger tea. It’s easy to make. Just slice about 2 inches of ginger root into a pot with 4 cups of water. Bring it to a boil and let it simmer for 10 minutes. The longer your tea simmers, the stronger it will be. Pour your tea through a strainer to get rid of the bits of ginger, and serve with lemon and the sweetener of your choice.

    Garlic

    The active ingredient in garlic, allicin, is a powerful antioxidant that helps to boost the immune system. Studies have shown that people who take a garlic supplement daily are less likely to get sick. And if you do happen to catch a cold, don’t worry -garlic can also help shorten the duration of a cold.

    Don’t be shy and go ahead and add that extra garlic to your pasta. Your immune system will thank you.

    Sage

    Sage contains compounds that act as antioxidants and anti-inflammatories, both of which can help boost immunity and fight off infection. In addition, sage has antimicrobial properties, which means it can help destroy bacteria and viruses that cause colds and other illnesses.

    Just add a few leaves to boiling water and let steep for 5-10 minutes. Drink up and see if you feel better!

    Oregano

    A scientific study published in 2017 found that oregano oil was effective in inhibiting the growth of several strains of bacteria, including those that cause food poisoning. The study’s authors conclude that oregano oil could be used as a natural food preservative. Another study, this one from 2011, found that oregano essential oil was effective in killing viruses that cause colds and flu.

    Turmeric

    The main active ingredient in turmeric is curcumin, which is thought to have anti-inflammatory, antioxidant, and antibacterial properties. Some research suggests that curcumin may help boost the immune system, making it more effective at fighting off infections. For example, one study found that curcumin was able to increase the activity of immune cells in people with arthritis.

    While there is some promising research on the role of turmeric in immunity, it’s important to keep in mind that most of the studies have been done in test tubes or on animals. There is very little human-based reseaimmrch at this time. However, given the low risk of side effects associated with consuming turmeric, it may be worth adding it to your diet if you’re looking for ways to boost your immune system.

    There are a few different ways you can incorporate turmeric into your diet. You can add it to cooked foods such as rice, soups, stews, or curries. Or you can make golden milk by mixing turmeric, milk or milk alternative, honey, and spices such as cinnamon and black pepper. You can also find turmeric supplements at many health food stores. Just be sure to talk to your healthcare provider before taking any supplements, as they can interact with certain medications.

    Winter is a great time to stock up on natural remedies and give your immune system a boost. Herbs like garlic, ginger, and turmeric are all potent antioxidants that have been shown to help fight off sickness. So next time you’re at the grocery store, be sure to pick up some of these winter superfoods!

    Do you want unlimited access to yoga classes that fit into your schedule? Sign up for a free trial with Omstars to get started. 

    Photo by Zahrin Lukman on Unsplash

    The post 5 Common Herbs to Boost Your Immune System appeared first on OmStars.

  • Life Hacks & Habits Of Nikita Akilapa
    24 September 2022
    Meet Nikita Akilapa, yoga teacher and would be unicorn! We wanted to find out how she got to be just so amazing, so we quizzed her for her life hacks and habits which we’re delighted to share with you too… Daily Move – what do you do every day to keep moving?

    I have a young children with an abundance of energy. We dance and do cartwheels. We run in the park. We climb in the forest. We practice yoga and fling ourselves around

    Daily ingredient? Five minutes each day – what to do for you?

    Stop and watch the breath. Watch the breath while you sit in silence or while you move through a short flow. Or while you travel on a bus, or as you walk through the park. As you do your shopping or when you’re cooking. It will start as five minutes and it will become ten. It will start as a background thing while you do something else and then it will be your main focus. Its an invitation to a long and rewarding path.

    Top tip for creating a habit:
    1. Remember why you do it, how it feeds into and supports your higher purpose. If it’s truly aligned with your dharma, your soul will ask for it and you wont be able to stay away.
    2. Be realistic about how much time it needs to take. For example, a good practice doesnt need to be 75 mins long. Give yourself permission to work with what you have.
    3. Potect that time in your diary. Treat it like client time that you are paid for. Because if it serves your higher purpose, then you ARE paid for it…in raised vibrations.
    If you weren’t a (yoga) teacher what would you like to be?

    A unicorn.

    If you could switch lives with anyone who?

    My daughter who is a total creative inspiration

    What do you wear when you practice at home?

    PJs and/or glitter

    Asana of today and why?

    Wheel. Because I love the trippy buzzy feeling that backbends give me and it asks my stubborn shoulders to open up.

    In Tweet length why you practice?

    I practice to know and understand myself better. To cut the crap and really be the truest version if me.

    Essential yoga accessory and where did you get yours?

    My breath. My mama gave it to me Seriously though, although I do love a candle and insence, and I often practice with music and props, I travel a lot and I can’t always take these things with me. So I taught myself to anchor to my breath as my sacred space. Because it goes with me everywhere.

    Last book you read?

    Sarah La Rosa ~ Her Strange Angels

    What’s been your soundtrack this month?

    Strong, empowering, inspiring sisters like Sade, Kate Bush, Erykah Badu

    >>Practice With Nikita>>

    >>Fiery Flow>>

    A warming flow to heat you from the inside out.

    Build your habits this September, with 21 days of Morning Yoga. Sign up for 21 Days of Morning Yoga to help you build a daily habit (included in your 14 day free trial!)

    The post Life Hacks & Habits Of Nikita Akilapa appeared first on Movement for Modern Life Blog.

  • Style Highlight: Mandala Vinyasa Yoga by Anna De Sousa & Dulce Mandala
    23 September 2022

    From all the yoga styles you see in the timetable, Mandala is probably the newest. 

    With the intention to honour creativity and integrate spiral patterns,  Dulce Mandala created this style in 2011.

    A Mandala in Sanskrit means circle, symbolises the universe and is used chiefly in Hinduism and Buddhism as an aid to meditation.

    What’s the story behind the creation of Mandala Vinyasa Yoga? 

    Dulce Mandala has followed a path of yoga, self-inquiry and shamanic tradition for almost 20 years. Her path includes Shamanic Practices and influences from Rocket, Mandala, Tripsichore & Yin Yoga.

    Dulce created the Mandala Vinyasa Method based on the 4 Elements. She integrates diverse Yoga forms & Shamanism with special attention to intention. By feeling the Element in the physical self, awareness in the emotional and psychological realms transpire.

    When Dulce created Mandala Vinyasa, she wanted a practice that would lead practitioners into deeper introspection through movement. Mandala Vinyasa leads us into places that perhaps our awareness would not have access to by following a linear pattern in our mat.

    There are many layers to a Mandala class, and today we’re unravelling them for you. 

    What is a Mandala Class like? 

    Mandala threads Elemental & Chakra Theory, Shamanism, Vinyasa & Yin. Some teachers might choose to include breathwork, meditation, mudras and chanting. 

    Mandala classes start and end with Yin. Expect to start the Mandala Sequence with Yin Activation and finish with Yin Pacifiers. 

    After an activating Yin sequence,  linked to the Element of the day, you will move through the Mandalas. 

    A Mandala is a full circle around the mat. To give you a visual image, the Mandala sequence starts with the right leg taking you to the back of the mat. After that, from the back of the mat, you will start with the right leg again and return to the front of the mat. After that, you will repeat the sequence with the left leg. That’s a full Mandala. 

    Depending on the class duration, you might do 2-3 of these full circles. This part of the class is for some a favourite. Here you might experience flow-state, a deeply introspective experience that takes you out of your mind and into a moving meditation. 

    After the circular flow ends, you get into a standing sequence, a seated sequence and a closing Yin sequence. 

    Even though the sequences are focused around one element, the class will take you through a journey ending on the opposite element. This will leave you feeling balanced and in harmony. 

    As we mentioned above, classes are themed around four elements & four body areas or groups of muscles. Here’s a little sum-up of them: 

    1. Earth/Hamstrings: The Earth element brings a harmonising flow to help us feel grounded. On Earth days, the class theme might also be the first chakra, Muladhara. The teacher might encourage you to connect to your strength, find steadiness & be present.
    2. Fire/I.T. Bands/ Glutes/Side body: The fire element is linked to the third chakra, Manipura. This very energising element explores individuality, power, creation and intuition.
    3. Water/Adductor/Abductor: The water element invites us to connect to our emotional body. The focus might be on the second chakra, Svadisthana. You’ll be encouraged to navigate your emotional response to life and be in the flow.
    4. Air/Hip Flexors/ Quads: When working with the air element, you can expect to focus on heart openers & the fourth chakra, Anahata. The air element embodies lightness and open-heartedness and invites us to release fear and judgement.

     All in all, Mandala Vinyasa Yoga present a combination of different disciplines and philosophies that, threaded together with a studied and premeditated methodology, offers a balanced experience that has hooked thousands of practitioners across the world. 

    About Anna de Sousa

    Anna is a London-based yoga teacher & Content Creator. After teaching yoga full-time for a couple of years, she joined the Digital Marketing team at MoreYoga to spread the word about wellness even further. Anna is fun and energetic, and she brings her warm personality to everything she does.

    The post Style Highlight: Mandala Vinyasa Yoga by Anna De Sousa & Dulce Mandala appeared first on MoreYoga.

Ashtanga Yoga blogs

Ashtanga Yoga Blogs

01 October 2022

Ashtanga Yoga Blogs Ashtanga Yoga Blogs
  • October Schedule Changes
    28 September 2022

    We have lots of exciting changes happening this Fall at 502 Power Yoga! In this article you’ll find:

    Keep reading for all the details, and/or download a printer-friendly version of our October 2022 schedule here.

    Four new yoga classes at the East End

    We are excited to be adding 4 new yoga classes to the schedule at our East End Yoga Studio!

    1. Tuesday 9:30–10:30 AM Slow Flow with Lauren Quaife
    2. Wednesday 9:30–10:30 AM Power Vinyasa Yoga with Savannah Schenck (a new teacher!)
    3. Thursday 9:30–10:30 AM Power Vinyasa Yoga with Rachel Kulp
    4. Sunday 11:00–12:00 PM Slow Flow with Caroline Weatherford (another new teacher!)
    Class Tweaks at the Highlands
    • Our Thursday 9:30 AM class with Cami will now be Slow Flow and will still be magical and blissful ✨
    • Our Sunday 9:30 AM Beginner Class will now be Renew & Release with Courtney Stine (yet another new teacher!).

    But what beginner-friendly classes are available? All of them! If you can breathe, you can do yoga. Just show up and do your best. You’ll be amazed at how quickly you catch on.

    Chair Yoga classes moving to Omies

    We are discontinuing our chair yoga programming at 502 Power Yoga due to two key factors: 

    • Attendance has been too low post-pandemic to sustain the offering
    • Darsi, our chair yoga champion and teacher of 8 years, is taking an indefinite break from teaching to care for her family ??

    Fortunately, our friends at Omies, just a few doors down from us in the Douglass Loop, have the capacity to move classes to their studio at a more user-friendly time: 12:00PM!

    Changes to Livestream Schedule

    We know that virtual classes have been essential to so many throughout the pandemic. Being able to attend live with an instructor and other students provides accountability and structure which is essential in maintaining a disciplined practice, and the flexibility of having classes on the go has become a convenience we have come to depend on. We want to continue to support our students in their yoga practice, but we also need to do what’s best for the longevity of the business as a whole!  

    Therefore, effective October 1st, we are discontinuing the “Virtual Only” classes. These are the classes our teachers have been teaching from their homes (7:15 AM Power Vinyasas and 8:00 AM meditation). The attendance has dropped significantly to the point we can no longer sustain that offering. We are NOT discontinuing all virtual classes; we will continue to Livestream the following in-studio classes:  

    • 12:15 PM Monday Power Vinyasa with Cat (45min)
    • 12:15 PM Tuesday Power Vinyasa with Stephanie (45min)
    • 7:45 PM Tuesday Renew & Release with Chloe (60min)
    • 12:15 PM Wednesday Power Vinyasa with Chloe (45min)
    • 12:15 PM Thursday Power Vinyasa with Stephanie (45min)
    • 8:00 AM Sunday Power Vinyasa with Kelli (60 min)

    AND we have a HUGE library of over 250 classes in our On-Demand Library. We add fresh classes to this library about once a week. They do not live inside the Walla App; you must access them through a browser. 

    Thanks for your continued support!!!

    The post October Schedule Changes appeared first on 502 Power Yoga.

  • Trauma Sensitive Yoga Introduction
    21 September 2022

    In the circle of yogis, I did not hear about (Trauma-Sensitive Yoga) TSY until shortly after I completed a 200 hour yoga training in 2016. TSY was already being practiced in various therapist offices and yoga studios (as well as treatment facilities, etc.) but it’s widespread practice had not reached many. I attended a TSY practice as an already seasoned yogi not expecting I would personally gain much from the practice – my personal awareness and openness to new healings was low. In that first practice I noticed sensations and physical places in my body I had not in any other practice. TSY wasn’t just about going slowly, it was an exploration in being present in what was happening inside here and now.

    It’s of no surprise one can harken it to caving or diving – this journey takes the yogi below the surface into the unknown. We can go with a group, in a safe place, at a comfortable temperature and with plenty of props to support us. There is security in TSY. The facilitator doesn’t assist or touch, one can come and go and, unlike most yoga forums, you are not just allowed but encouraged to go off script in your postures. And let’s explore longevity, there’s security in a structure that dates back several thousand years. As Emerson and Hopper state so well in Overcoming Trauma Through Yoga, “We can modify the yoga to suit out needs and still call it yoga because the practice has survived by being so expansive and adaptable....our emphasis on yoga as a practice of self-inquiry and self-care above all may actually be closer to the intentions of the first yoga practitioners than are some modern interpretations.”

    TSY empowers yogis to experience the present, make their own choices in postures, change, modify, and allow shifts, movements and even bodily lows to take place. Regular TSY participants gain knowledge of their mind-body connection as well as gain or regain agency to feel sensation and determine what they want to do in response to that sensation. In our current TSY groups at NuPower in Nashville, TN, we practice exploring, noticing, responding and then repeat the process to see what other options we have – expanding our self-regulation skills. It makes sense when I hear therapists call TSY a “bottom-up approach” to healing.

    This is only a short introduction into TSY and my experience and study of it. However, the proof is abundant. With quantitative studies by Bessel A Van der Kolk (The Body Keeps the Score) to the more qualitative findings of David Emerson (Trauma-Sensitive Yoga in Therapy and Overcoming Trauma Through Yoga) we are seeing more support somatic healing methods. A study by Allison Rhodes in 2014 that was later supported by David Emerson, notes the positive outcomes. In her study of yoga’s effects on trauma survivors she concluded that collectively they had a “symptom reduction, improved quality of life and personal empowerment.” My hope is that each yogi who participates with some degree of consistency and
    openness to TSY will gain healing mentioned above – or create a healing story all their own.

    INTEND TO SHINE,

    Brooke Lovelace, 500 HYI, TSY & Yin certified

  • Share the magic of 502 Power Yoga
    20 September 2022
    How to bring a guest to yoga class with you

    Want to share the magic of 502 Power Yoga with a pal? It’s easy to reserve a spot for them within Walla! Members of 502 Power Yoga receive one free guest pass to give away each month—the guest pass refreshes every time your membership refreshes and does not roll over. If you do not have a membership, you can still sign up your friend and pay for their class for them!

    Some important notes about guest passes:
    • Guest passes can be used for ANYONE–they do not have to be a first-timer at 502py.
    • You can only sign up your guest for the same class you will be attending
    • The Guest Pass can be used for a studio OR virtual visit
    • If your guest enjoys their visit, they will still be eligible for our New Student Intro Offer
    How to sign a guest up for a class: In the Walla App (haven’t yet booked for yourself yet)
    1. Navigate to the class you and your pal want to take together. Book the class as usual for yourself.
    2. On the Booking Confirmation screen, click “Add Guest”
    3. Input the information for your pal, select your Member Guest Pass (or pay for a drop–in for them), and click “Book Guest”
    In the Walla App (after you’ve booked for yourself)
    1. Click “Bookings” across the bottom of the screen.
    2. Select the class you want to add your Guest to.
    3. Click the “Add guest” button across the bottom of the screen
    4. Input the information for your pal, select your Member Guest Pass (or pay for a drop–in for them), and click “Book Guest”
    On our Website (haven’t yet booked for yourself yet):
    1. Click “Book” for the class you want to attend, following the prompts to use your membership payment to book.
    2. On the “You’re Booked” screen, you’ll see the “Want to bring a guest” section.
    3. Input the information for your pal, select your Member Guest Pass (or pay for a drop–in for them), and click “Book Guest”
    On our Website (after you’ve booked for yourself)
    1. Visit Your Account on our webpage
    2. Click the “Add a Guest” link underneath the “Booked” icon
    3. Input the information for your pal, select your Member Guest Pass (or pay for a drop–in for them), and click “Book Guest”

    Your Guest will now have that spot held for them, and their registration will show up on YOUR account schedule!

    Have questions? Shoot us an email at This email address is being protected from spambots. You need JavaScript enabled to view it. and we will help you out!

    Want to get one free guest pass per month? Become a member today!

    The post Share the magic of 502 Power Yoga appeared first on 502 Power Yoga.

  • Sacred Knowledge and the Journey of Becoming a Yoga Teacher
    19 September 2022

    The call that brought us to our yoga mat is the same call that leads many of us toward the path of teaching.

    The mental, physical and spiritual healing that can be found within a dedicated yoga practice is life changing. It’s only natural that the desire to spread this wisdom with the world comes knocking.

    But is that passion enough to be a good teacher? Your teacher training may have provided an immersion into yoga but the truth is, the deeper we dip our toe into the stream of truth, the more we realise that there’s an entire ocean of knowledge yet to be understood. 

    This conversation explores a teacher’s need to surrender to their life-long role as a student. To potentially hold space for someone’s awakening requires a first-hand understanding of the power this sacred practice possesses. 

    A teacher will face many lessons – maybe even doubt and comparison. But these are lessons that are just as important as your studying. There is no rush. Take your time.

    Start the journey now with your free 30-day membership on Omstars.com. Use code: PODCAST.

    Keep up with us online @omstarsofficial or follow me on Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If you want to share what you’ve learned on your yoga journey, you could be invited to guest spot on The Yoga Inspiration Podcast.

    The post Sacred Knowledge and the Journey of Becoming a Yoga Teacher appeared first on Kino MacGregor.

  • Managing The Mind, Body And Emotions In Meditation
    19 September 2022

    Why do we struggle to keep up a daily practice? Why do our thoughts spiral? Where is the subconscious mind located? This exploration provides consolation to the thinking mind’s questions about meditation.

    Whether it’s five minutes or a one-hour sit, mediation is a practice that requires daily attention yet so many of us feel like we fail at it. The question is rarely whether we’re capable though. Rather, we must understand whether we’re asking too much of ourselves. 

    The secret to starting and sustaining a daily practice is to underestimate our capabilities and we might just surprise ourselves.

    Once we find ourselves deep in these meditations, our thoughts come into focus. If the mind is left unchecked it can proliferate and remove us from our intention to be present. While the goal is not to rid all thoughts from our mind, we’re often reminded that we’re not our body, mind, or emotions. We are the awareness. 

    Being aware of a mind full of thoughts and a body revealing past emotions can make meditation challenging. It’s true. But the more we dedicate ourselves to the practice, the more equanimity unfolds. It’s waiting for us.

    Start the journey now with your free 30-day membership on Omstars.com. Use code: PODCAST.

    Keep up with us online @omstarsofficial or follow me on Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If you want to share what you’ve learned on your yoga journey, you could be invited to a guest spot on The Yoga Inspiration Podcast.

    The post Managing The Mind, Body And Emotions In Meditation appeared first on Kino MacGregor.

  • Lineage, Representation and Reconceptualization of Yoga
    19 September 2022

    The Ashtanga community is in a transition and accessibility is a big part of that transition. People are moving away from strict regimens and harmful hierarchies that had made yoga feel restrictive and acted as a barrier for newcomers.

    We can learn culturally from India where people who practice yoga incorporate it into their everyday life just like eating or combing your hair. Your life shouldn’t come to a halt when you practice yoga.

    Hopefully, during this transition, as teachers and practitioners, we can create a safe space where everyone can express their point of view without being shamed or ostracised.

    Start the journey now with your free 30-day membership on Omstars.com. Use code: PODCAST.

    Keep up with us online @omstarsofficial or follow me on

    Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If

    you want to share what you’ve learned on your yoga journey, you could be

    invited to guest spot on The Yoga Inspiration Podcast.

    The post Lineage, Representation and Reconceptualization of Yoga appeared first on Kino MacGregor.

  • We Are Spiritual Beings
    19 September 2022

    The biggest mistake we all make is forgetting we are spiritual beings. And to be able to live now is a gift, no matter what may be going wrong in your life. As you release more love and gratitude, you enter your spiritual consciousness a little more. 

    A new world is being born. We are light bearers, holders of a certain spiritual consciousness, and grateful for the practice and whatever divine forces are at work in your life. As this world changes and shifts, we change and shift along with it, carrying the torch of our practice to new generations for future change. 

    Things that affect your dignity, like helplessness and loneliness, are grand illusions that we learn to accept upon living in this world. But, they are not present in the spiritual realm. When you realize this, the steps you take are in love and gratitude and the only power you have is within you. But this power in our breath is the power to create change from a distance.

    You are a great, powerful, and mighty spiritual being, with dignity, direction, and purpose. You’re in the right direction, but it’s the purpose that most struggle with. It’s not to be perfect. Your purpose is to be yourself and to make a difference. And you have the power within yourself as a spiritual being to do that. 

    Start the journey now with your free 30-day membership on Omstars.com. Use code: PODCAST.

    Keep up with us online @omstarsofficial or follow me on Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If you want to share what you’ve learned on your yoga journey, you could be invited to guest spot on The Yoga Inspiration Podcast.

    The post We Are Spiritual Beings appeared first on Kino MacGregor.

  • The Origins Of The Practice
    19 September 2022

    Yoga is an existing flow, like a stream. It has flowed before you, you interact with it when you step in, but it keeps flowing when you step out. Lineage requires us to have a multidimensional outlook. To be able to look back, look forward, and be aware of our current standings.  

    It’s not the type of lineage that involves genetics or bloodlines. To enter into the Yoga lineage, you must practice conscious choice and intentionality. It’s Setting the intention to practice, making the conscious choice to practice, not to mention the practice itself.

    Yoga is an intentional type of connection from teacher to student. The lineage of the practice gets passed on like a torch. The flame ignites within the teacher who lights the student’s metaphorical candle, and so the flame burns on through others, as they pass it on. 

    When you devote yourself to the yoga practice, you aren’t devoting yourself to the teacher. You’re devoting yourself to the source, where the lineage points. How will you tend the sacred fire?

    Keep up with us online @omstarsofficial or follow me on Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If you want to share what you’ve learned on your yoga journey, you could be invited to guest spot on The Yoga Inspiration Podcast.

    The post The Origins Of The Practice appeared first on Kino MacGregor.

  • The Philosophy of The Yoga Practice
    19 September 2022

    Yoga is a devotional practice for doing the right thing and becoming a better version of yourself. It creates independence and self-responsibility, two huge parts of yoga often left out of Western practice.

    Devotion to yoga is about recognizing the ideal of the practice and committing yourself to it even if you don’t fully understand it. Because when you’re devoted, you challenge yourself to go deeper, understand, and become better. 

    Challenge yourself to deepen your practice by going deeper than Asanas and really understand the yoga practice as a whole. After that, yoga is just another part of your life. It becomes second nature when you truly understand the philosophy.

    Keep up with us online @omstarsofficial or follow me on Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If you want to share what you’ve learned on your yoga journey, you could be invited to guest spot on The Yoga Inspiration Podcast.

    The post The Philosophy of The Yoga Practice appeared first on Kino MacGregor.

  • What Is Life?
    19 September 2022

    I am not an expert in constitutional law, but as a woman, I felt a duty to create a dialogue around the recent overturning of Roe vs. Wade and the rights that have been stripped from women in many states across the US.  Not all of us will agree on this topic. It’s a very personal question that really only you can answer yourself.  But, that doesn’t make it any less important to speak on. 

    The definition of life is the idea of when the soul was created. To many religious groups, life begins at conception. However, not that long ago, there was a time when the mortality rates for unborn babies and newborns were very high. At this time, life didn’t start until a baby was born and took a few breaths. 

    One of the founding beliefs of the US constitution was the separation of church and state. The equal protection clause of the constitution declares that no state can make a law that reduces the rights of the citizens or deny anyone equal protection of the law. 

    The overturning of Roe Vs. Wade completely contradicts this constitutional right. Stripping women of the right to birth control or abortion denies them the privilege of being an American and having that equal protection. It’s sending us back in time and undoing years of progress for women’s rights.  

    Whatever your opinion on this matter, remember to respect everyone’s views, even if they don’t align with yours. And, for the rights of all Americans, let’s start living up to the constitution of our beautiful country!

    Start the journey now with your free 30-day membership on Omstars.com. Use code: PODCAST.

    Keep up with us online @omstarsofficial or follow me on Instagram @kinoyoga. Visit my blog at Kinoyoga.com to learn more.

    Don’t hesitate to get in touch with me at This email address is being protected from spambots. You need JavaScript enabled to view it.. If you want to share what you’ve learned on your yoga journey, you could be invited to guest spot on The Yoga Inspiration Podcast.

    The post What Is Life? appeared first on Kino MacGregor.

Yoga

Yoga Blogs

01 October 2022

Yoga Blogs Yoga Blogs
  • 7 Natural, Easy Ways to Stay Healthy This Fall (And Always)
    01 October 2022

    Suddenly, autumn is upon us. A cool, crisp breeze is in the air, and the inevitable cold and flu season is looming. As we say goodbye to summer and transition into the fall season, it’s a great time to boost your immune system so you can stay healthy.

    We can’t control the changing of the seasons, but we can take control of our health. And while we can’t always avoid coming into contact with germs, we can certainly keep our shields up to reduce our amount of sick days this season.

    While there are many many natural ways to help you stay healthy, this list features wellness tips that are all simple and straightforward. You’ll learn about each one, how to approach it, and the science-backed research that supports it.

    Read on for seven not-so-typical, yet highly effective methods of combating colds and avoiding flus. These tips to stay healthy are easy to implement into your routine and help you stay out of the doctor’s office.
     

     
     

    Use These 7 Tips to Stay Healthy This Fall (And Always):

    While these tips are great for supporting a strong immune system throughout the fall season, they can also support your wellness throughout the year. Whether you stick to your favorite wellness tip or try them all, these tips will help you stay healthy.
     

    1. Reach For the Noni Fruit

    Morinda Citrifolia, otherwise known as Noni, is a fruit native to the unspoiled islands of Tahiti and Hawaii. South Pacific islanders have used Noni for over 2,000 years for its pain relieving and anti-inflammatory properties. Studies show that noni fruit supports and strengthens the immune system.

    Why We’re Adding This Super Fruit to Our Daily Health Regimen

    Noni fruit also detoxifies the liver and digestive system, aiding in the absorption of nutrients so you have more energy and stamina. You can eat it raw or cooked, drink Noni juice, or take it in supplement form.
     

    2. Add Turmeric

    Used in India for thousands of years as a spice and health remedy, turmeric is believed to be one of the world’s most effective nutritional supplements. Due to its powerful anti-inflammatory properties, it is used to prevent and help with a broad range of medical issues including Alzheimer’s, depression, arthritis, and even cancer.

    Boost Your Immunity with This Delicious Turmeric Latte Recipe

    The high level of antioxidants and anti-inflammatory compounds in turmeric help combat colds and keep the body’s immune system running strong. You can use turmeric as a spice in the kitchen, and/or take it in supplement form. Make sure the Turmeric you use has Curcumin in it, which helps your body better absorb it.
     

    3. Neti Pot

    One of my favorite ways to stay healthy in the fall and natural defenses against sinus congestion: the neti pot. Neti pots rinse out your sinuses (known as nasal irrigation). I’ll admit the term ‘nasal irrigation’ is about as pleasant-sounding as it is to actually use the neti pot, BUT the results speak for themselves.

    Neti pots help reduce allergies, and flush out the nasal passages (great for colds and sinus infections).

    Try These 8 Ayurvedic Cold + Flu Remedies

    Neti pots originated in the Ayurvedic and yogic traditions, and are typically made out of ceramic, glass, metal or plastic (I recommend ceramic or glass, and this starter kit is a great option). A saline solution mixed in warm water works with gravity and head positioning to rinse the sinuses.

    The neti pot helps thin mucus with its saline solution, and the warm water flushes it out of the nasal passage.

    Be sure to use clean, filtered water (that’s ideally been boiled first) and the proper saline solution. Do your research first and follow the directions to ensure you’re using your neti pot safely.
     

    4. Get a Massage

    Getting a massage doesn’t just feel good – it’s also good for your immune system. As an active yogi and yoga teacher, I’ve gotten regular massages for years and have always heard this from massage therapists. Studies show that this is in fact the case.

    7 Lesser Known Benefits of Massage Therapy (As If You Needed More Reasons to Get a Massage)

    Massage stimulates the lymphatic system which helps rid the body of toxins, and also decreases levels of cortisol – the stress hormone that can compromise immune system function. Be sure to hydrate after a massage (bonus points for coconut water!) to replenish your body.
     

     
     

    5. Wheatgrass Shots, Anyone?

    A superfood is defined as a nutrient-rich food especially beneficial for health and well-being. Wheatgrass is at the top of the superfood list, named as one of the most potent leafy greens on earth!

    Packed with key vitamins and minerals, wheatgrass supports the immune system and aids the body’s detoxification process. It also supports body alkalinity, and promises a daily serving of vegetables.

    You can grab a wheatgrass shot (a quick way to get a healthy boost) from places like Whole Foods or juice bars, or in powder form (which you can add to smoothies etc).
     

    6. Acupuncture

    Acupuncture is a Traditional Chinese Medicine practice used to help with an impressively broad range of health issues. Recently, acupuncture has gained popularity in the Western world for its holistic healing effects.

    Acupuncture stimulates circulation throughout the body, and creates a balance amongst the body’s systems. My acupuncturist always tells me to see him if I’m not feeling well, since acupuncture is preventative and also helps the body overcome ailments quicker.

    New to Acupuncture? Here’s Everything You Need to Know

    Studies show that acupuncture can boost immunity to help prevent getting sick, and also reduce cold and flu symptoms.
     

    7. Tea Time!

    There is a lot to be said for the power of herbal teas. Sipping hot tea is soothing, and also helps relieve cold symptoms like congestion. I have a few personal tea favorites for staying healthy.

    First, echinacea tea. Echinacea is an herb that has been traditionally used by Native American tribes to prevent and treat infections because it stimulates the immune system.

    Ginger tea is another great choice – ginger is calming, warming, and packs a range of health benefits which includes (of course) immune support. Finally, Gypsy Cold Care tea is one of my favorite teas to sip this season. It tastes amazing and my body craves it, especially when I’m feeling a bit under the weather.
     
     

    Use These Tips to Stay Healthy This Fall and All Year!

    The end of summer doesn’t have to mean the start of cold and flu season. With these simple yet effective remedies, you can reduce the likelihood of getting sick in the first place, and continue on your path to a healthier, happier, more empowered you!

    The best part? You can use these tips all year round to keep your immune system fortified for a healthier y.o.u.! Take control of your health and embrace a natural, wellness-based lifestyle to stay healthy all year long.

    All included information is not intended to treat or diagnose. The views expressed are those of the author and should be attributed solely to the author. For medical questions, please consult your healthcare provider.

    The post 7 Natural, Easy Ways to Stay Healthy This Fall (And Always) appeared first on YogiApproved™.

  • accessing shakti, our divine feminine energy
    01 October 2022
    how to connect, awaken divine feminine energy within ourself. The Hindu tradition has always viewed the Divine as being a perfectly balanced combination of male and female energies. Where Shiva represents masculine, static consciousness, Shakti represents feminine, dynamic consciousness, and it is only through the merging of the two that enlightenment may be obtained. This…
  • Aerial Yoga For Mom
    01 October 2022

    Aerial Yoga is the trendiest form of yoga appropriate for all age groups. It is also suitable for new moms to help them stay fit, active, and flexible. Aerial yoga is the best choice whether you are looking for a form of workout to help you build strength or relieve stress.

    Aerial yoga training is a perfect fit for all moms. Initially, you may feel hesitant, but soon you will be comfortable with all your body’s movements. Gradually you will feel how your body will benefit from Aerial yoga.

    Once you are aware of the benefits, you will learn how Aerial yoga works as magic for every mom. Aerial yoga will bring you a feeling of contentment and moments of relaxation a new mom always looks for.

    Benefits Of Aerial Yoga For Moms 1. Reconnect With Your Inner Kid

    Being a mother is stressful; after you have delivered a baby, your whole day and night will be around the baby. Those days are complicated, and you gradually lose your inner kid.

    Here is a time when Aerial Yoga comes to the rescue. Aerial yoga allows you to ignite the kid in you again. It will enable you to swing again and see the world upside-down. Aerial yoga is one of the yoga that is more like play than practice. It takes you on an internalized journey, making you feel calmer and more relaxed.

    Bring back the kid in you by joining aerial yoga and getting those wings to fly. Embrace the mellow jolly kid in you.

    2. Build Core And Upper Body Strength

    Giving birth is not easy; it takes away strength and makes you feel fatigued frequently. Caring for the little ones becomes the concern while the mother’s health takes the backseat. Thus redeveloping your core strength postpartum can be daunting.

    If crunches and situps are not your kind, then Aerial yoga is perfect for you. Joining Aerial yoga help you to give yourself dedicated time to your body. Aerial yoga improves joint versatility by opening tight areas.  It also builds the bloodstream to the back as you open up your chest and put your heart over your head which helps in strengthening your back muscles.

    Regain your energy and strength with Aerial Yoga as you need to take care of the little one too.

    3. Re-Alignment Of Body Pregnancy

    Pregnancy not only changes your body hormonally but physically too. Carrying a baby for nine months is not easy it shakes your body in every possible way.

    Joining Aerial Yoga at that time will help your body to align and eventually boost your confidence. Practicing Aerial yoga will also help you to embellish breathing muscles and quiet the sensory system. It is also seen that after delivery, women encounter backache; in that case, also Aerial yoga helps to realign any spinal misalignment. Thus making you stronger and happier from inside.

    Book yourself an Aerial Yoga class and get relief from body aches and misalignment.

    4. Get Over The Motherhood-Induced Fear

    New moms know about mother fear. Usually, mothers mostly fear taking care of their little ones. They are afraid they will be able to take good care of the little human. There is an end to the mother’s fear; here, Aerial yoga help to cope with the emotions of fear.

    Aerial yoga is mid-air yoga that helps you to overcome the fear of going up in the air. It rejuvenates your body making it stronger and healthier. Consistent practice generates confidence in you, making you believe you are enough to care for your baby. There are no fears, and your trust builds to greater heights.

    Join Aerial yoga and become confident by overcoming the fear of caring for your baby.

    5. Playdate Conversation

    After your delivery, whole talks revolve around the baby. There will be many relatives and friends who will give you advice related to baby caretaking. Your real-time will get absorbed in talking about the pee and poops of the baby.

    Aerial Yoga will give you a break from all the baby talks, and you will get time to relax your mind. Spend some ME time, and let your body heal effectively. Trust me, Aerial yoga will give you a great experience that will help you understand your body and your baby. Always remember the more you are happy, the more good care you will take for your baby. So it is essential for a mother to stay happy and fit.

    Take a break from all baby conversations and jump into a pool of Aerial Yoga.

    6. Develop A Connection With Your Little One

    Develop a connection with your baby not by being together all the time but by giving them enough space to grow and understand each other beautifully. Research also proves that Aerial Yoga can help support invulnerability, avert illnesses, upgrade your youngster’s IQ, and make solid and enduring enthusiastic bonds that advance sound emotional and physical improvement in your infant.

    Let Mumma and baby grow gracefully through a few moments of separation and unite with unflinching moments.

    Step To Get You In The Air After Your Pregnancy

    It is always challenging to take a step toward your progress. But that single step can do wonders for you and your baby. When you do something for yourself, you will feel happy and healthy, and that is what new moms need.

    So follow the below steps and work towards achieving a little bit every day. Take a single action and rest; everything will fall in place.

    Step 1 Find AAerial Yoga For Mom Good Studio

    Find an excellent Aerial Yoga studio near your place so that you do not hassle yourself in traveling. Make sure the studio is equipped with professional teachers and equipment.

    Step 2 New Workout Clothes

    Invest in some new workout clothes that are suitable for Aerial Yoga. Choose well-fitted garments, do not worry about the brands; you can wear affordable clothes and make the most out of them. New workout clothes also act as a motivation to do workouts daily. They make you look and feel good.

    Step 3 Start Slow

    Being a new mom, you are not a hassle to lose weight. As your body has gone through a lot, you start everything slowly and steadily. Take baby steps towards your body, just embrace every bit of the moment, and you will feel great. Go slow, and you will go far.

    Step 4 Track Your Progress

    Last but not least you must take pictures in a few days. This will tell you your progress and help you to regain your lost confidence. Your body needs enough time to heal and gain strength, so do not pressure yourself. Embrace your journey toward fitness, and soon you will achieve your goal.

    Wrapping Up

    Pregnancy and delivery are weird times for both the mind and body. You will feel how things suddenly change after you give birth. Your body losses strength and flexibility. You tend to become emotionally and physically weak. At that time, Aerial Yoga comes as a blessing and will help you in healing your body and mind.

    I hope you are convinced that almost every woman should join and benefit from the class.

    The post Aerial Yoga For Mom appeared first on .

  • What Is Fascia? Our Fascial Specialist Shares the Important Things to Know
    01 October 2022

    What do you know about fascia? Fascia is a hot topic in today’s world.

    Whether you’re part of the yoga or fitness community, some form of a body worker/manual therapist, or just an avid student of the body, fascia is the buzzword. And for good reason.

    It wasn’t too long ago that we were discarding fascial tissue in anatomical dissection labs. What was once considered non-important “filler tissue” is now at the forefront of almost everyone in the movement industries reading list.

    So, what’s so special about this tissue that’s creating such a change in the way we teach our students, move our bodies, and take care of ourselves? And what is fascia exactly? Let’s start with the basics.
     

    Fascia is essential to stabilizing and moving the human body.

     
    For a while, many people in the yoga world were referring to fascia as the body’s “saran wrap.” And while that’s a nice visual, think of fascia more as a web-like connection throughout your entire body. It’s connective tissue composed of collagen and proteins that surrounds your bones, muscles, organs, nerves, lymph, and blood vessels.

    Biomechanically speaking, fascia enables you to move smoothly and efficiently. Fascia even guides our entire biological development.

    While Rolfing was the first bodywork practice specifically designed to target the fascia, myofascial release (or MFR) is now the mainstay in fascial work.

    How to Use Self Myofascial Release for 5 Key Areas of Your Body (Photo Tutorial)
     

     
     

    What Is Fascia? Let’s Dissect the Definition of Fascia

    Fascia, pronounced “fash-uh,” is the network of connective tissue in your body. It’s integral to the health of our bodies, and can be the culprit in many of our pain and mobility issues.

    Because fascia is so encompassing and expansive, there was much debate about how to define this tissue which comes in many forms. Not only that, but as more research comes out about fascia, the way it works, and its role in the body, the fascia definition is subject to change.

    But as of now, the agreed upon fascia definition is: All collagenous, fibrous tissues that are elements of a body-wide tensional force transmission network.

    So let’s break down the parts of this definition to understand what it really means:

    Collagen: Speaking of buzzwords, collagen is posted everywhere these days.

    It is the most abundant protein in the body. And when taken in supplement form, it aids in recovery, provides support for our gut and joints, and even works cosmetically for our hair and skin.

    Collagen could be considered the “main ingredient” of fascia, and what provides for the elasticity of our body. Fascia progresses to facilitate the flow of your circulatory system throughout your life, and it’s responsible for the health of your largest organ: your skin. Believe it or not, the collagen fibers of fascia are as strong as steel and take approximately three years to completely transform.
     

    Body-Wide: Fascia is one continuous fabric within the body. Similar to a full body compression suit, fascia wraps from head to toe, from skin to bone, and through every cell in your body.

    Everything within your body, including organs, are suspended and organized within this fascial network. Most of us learn anatomy in little bits and pieces. However, this denies the continuity that is your fascial architecture.
     

     
     
    While learning all those different bits and pieces of anatomy is important and does have its place, understanding fascial anatomy and how the system works together as a whole is more important for functional meaning.

    When we only focus on the details we lose the big picture. And it’s the big picture that gives meaning to our movement.

    Tensional Force Transmission Network: We love to give tension a bad wrap. However, it’s not tension that hurts you. It’s uneven tension that causes harm.

    When the tension in your body is not evenly dispersed, you become a system of compensation. And this is when physical discomfort begins.

    A tug in your fascial fabric communicates across the entire network. It’s like the pull of a thread in a sweater or pair of stockings. In a way, our bodies are like string puppets, held up and held together by fascia. Our fascial strings alter our performance and change our physical appearance in space.

    So it is the changing of tension that helps communicate changes to your brain about what is going on in your internal and external environment. This is how fascia communicates information, or better yet, auto-regulates our biology through the changing of tension.
     

    Our bodies are like string puppets, held up and held together by fascia.

     
    What is it about the right tissue release, or moving your body during your menstrual cycle, working out, or a massage that changes your biology and helps you feel better? Maybe improves your digestion? Gets rid of your headache? Or improves your mood?

    It’s the changing of tension that impacts you on a cellular level. And when our cells are in their perfect tension environment, they thrive. This also affects the expression of your DNA (yay for epigenetics!).

    So the tension associated with fascia helps transmit force and information across the entire network as evenly and safely as the network allows. Whether it’s efficient or not depends on the pre-existing health of your fascia.
     
     

    How Can You Maintain Healthy Fascia?

    The goal in maintaining fascial health isn’t about having more flexibility. More so, it’s about integration and evenness. Essentially, the goal is to maintain your fascial integrity when your body feels like all its parts are working together harmoniously.

    For some, this is a quality of being more flexible. And for others, this means being stronger and more stable. With that comes all the feelings associated with ease, power, comfort, confidence, and stability.

    So as you can see, it goes a lot deeper than movement or mobility.

    When it comes to the health of our fascia and the role it plays in your body, we’re also talking about organ health, athletic performance, and even emotional health. This is thanks to the fact that we have receptors all throughout our fascia that provide an emotional context for physiological sensations.
     

    Take the Soft Approach With Your Fascia

    We love to think of fascia as something that always needs work or always needs to be released or – worse – “blasted.”

    Your fascia is like the soft skeleton of your nervous system, and should be treated with the same respect as your nervous system.

    So while there are many different tools or techniques that aim on working with your fascia, consider taking a soft approach. Fascia can take a long time to heal due to its lack of blood flow, so be gentle and take the less resistant approach.
     

    Learn How to Target Your Fascia In This Online Program

    Want to learn more about how you can target fascia in your yoga practice or fitness routine? Take the Merge program on YA Classes.

    With Crystal Palermo
    4 Classes | All Levels

     
      The Takeaway on Fascia: The Great Connector and Organizer of Your Body

    The important thing for you to know is that fascia is the great connector and organizer of your body. Which also means that you want to take care of this system if you want to maintain the performance and adaptability of your body.

    The other important thing for you to understand is that stretching is only ONE aspect of maintaining fascial integrity. There is such a thing as too much flexibility.

    I have seen many people in my office who have stretched and mobilized their way out of being a high performing human for the sake of being more bendy. This often leads to pain and having to spend lots of time on stabilization work.
     

    It is the balance of flexibility and stability that create a resilient and adaptive body.

     
    If it weren’t for your fascial tension/integrity, you would be a puddle on the floor with nothing holding you in place. In short, tension is important.

    The other side of the coin that complements your flexibility is training your fascia to remodel itself and maintain its integrity. This is a bit more complicated.

    It is the balance of flexibility and stability that create a resilient and adaptive body. Remember: In nature, it’s not the smartest that survive and evolve. It’s those that can adapt to change the easiest.

    The post What Is Fascia? Our Fascial Specialist Shares the Important Things to Know appeared first on YogiApproved™.

  • Weekly Astrology Forecast, October 2-8: Exploring Your Inner World
    01 October 2022

    Self-exploration comes more easily this week as Mercury and Pluto emerge from retrograde. Anticipate clarity, understanding, and insights.

    The post Weekly Astrology Forecast, October 2-8: Exploring Your Inner World appeared first on Yoga Journal.

  • Mercury Retrograde Is *Finally* Ending—But Beware Of One Thing, Astrologers Warn
    01 October 2022
    Much of this week may be spent doing recon work.
  • Meditation Apps Are All The Rage, But This One Is The Most Popular For A Reason
    01 October 2022
    This meditation app feels like the cool spiritual uncle you want to hang with.
  • This Hack Will Make Your Serums Even More Effective, Says A Top Derm
    01 October 2022
    On the road to smoother, brighter skin.
  • Episode 140: Day Schildkret
    01 October 2022
    On the importance of ritual and release, with Day Schildkret. Day is an artist, celebrating life with his daily ritual of foraging local objects that the wild world has discarded to the earth; feathers, leaves, flowers, bones. He builds his art by obeying the place and time in which he lands every day. Every object he uses is discovered in or around the place in which he’s building. Every altar he creates is informed and governed by Nature: the sun, the wind, the rain, the traveling creatures, the season, the unexpected and unpredictable. It is an honest dialogue between the human and non-human world and an ever-changing conversation with moving pieces.

    The post Episode 140: Day Schildkret appeared first on Elena Brower.

  • Episode 138: On living a vibrant life, with Marc Holzman
    01 October 2022

    On the tiniest microhabits that create a life of longevity, vibrancy and service.

    In my episode with Marc, we discuss the tiniest micro habits that create a life of longevity, vibrancy and service. His signature Ayurveda health coaching program, Micro Habits, has been accelerating the wellness path of students since 2012.

    As a pioneer for deep change, Marc has dedicated most of his own life to unraveling this great mystery. An avid Truth-seeker and playful risk-taker, Marc is passionate about refining the art of living and empowering his students to do the same. Marc is a certified Ayurveda practitioner and Amrit Yoga Nidra teacher with over 18 years’ experience teaching Hatha Yoga and Meditation. He currently lives in both L.A. and Paris for greater access to the workshops, teacher trainings, and retreats he teaches across the globe.

    As a pioneer for deep change, Marc has dedicated most of his own life to unraveling this great mystery. An avid Truth-seeker and playful risk-taker, Marc is passionate about refining the art of living and empowering his students to do the same.

    Marc is a certified Ayurveda practitioner and Amrit Yoga Nidra teacher with over 18 years’ experience teaching Hatha Yoga and Meditation. He currently lives in both L.A. and Paris for greater access to the workshops, teacher trainings, and retreats he teaches across the globe. His signature Ayurveda health coaching program, Micro Habits, has been accelerating the wellness path of students since 2012.

    Resources Micro Habits Course

    The post Episode 138: On living a vibrant life, with Marc Holzman appeared first on Elena Brower.

Indian Yoga blogs

Indian Yoga Blogs

01 October 2022

Indian Yoga Blogs Indian Yoga Blogs
  • Yoga Central Turns 8! Time to Partyyyy…
    30 September 2022

    Yoga Central completed 8 years in September 2022, and some of the students came together to celebrate. The party was a blast, and we truly missed the ones who couldn’t make it.

    While every class sees all the students rushing out once it’s over to get on with their days, the party gave us all an opportunity to get to know each other well, and bond at a higher level.

    Students shared their special memories of being a part of Yoga Central. There were touching tales and funny anecdotes. Overall, it was a celebration of being an intrinsic part of the Yoga Central Community.

    I was so touched by the enthusiasm with which everyone planned this get together, and moved their schedules around to make it so much fun.

    I feel humble. I feel blessed. I feel grateful.

    Thank you everyone. It wouldn’t be possible without you all.

    The post Yoga Central Turns 8! Time to Partyyyy… appeared first on Yoga Classes Bandra West & Khar, Mumbai | Yoga Central.

  • Vasisthasana powerful arm and wrist strengthener
    26 September 2022
    Vasisthasana powerful arm and wrist strengthener

    The side plank pose, or vasisthasana, is the ideal balance of power and flexibility. Balance, muscular strength, and stretching are the three main aspects of the body that this pose focuses on. This pose opens the heart chakra beautifully and does wonders for calming the nervous system.

    Most styles of power, vinyasa, and sculpt yoga include this pose.

    This foundational position, used in the Ashtanga series and poses, is the ideal transition.

    It energizes the Solar Plexus and strengthens the musculoskeletal system (Manipura Chakra).

    It is among the best exercises for strengthening and focusing on your obliques. It aids in bringing endurance and concentration to more demanding poses, eventually preparing students for a more difficult variation like Visvamitrasana or Kapinjalasana (Partridge Pose).

    STEPS FOR SIDE PLANK POSE:
    1. Begin with Adho Mukha Svanasana first (Downward Facing Dog Pose).
    2. Hold this position for about 4-6 breaths while extending the hamstrings, arms, and shoulders to lower the chest to the floor.
    3. Extend the torso from here to Phalakasana (Plank Pose).
    4. As you bring the hips to align with the shoulders and chest, stay for four breaths, balancing the shoulders on the wrists.
    5. Taking a deep breath, turn the shoulders and hips to the left, nearly 90 degrees, aligning the body with the left arm and slowly releasing the left hand from the floor.
    6. Finally, align the hips with the shoulders and face by placing the left foot over the right foot and raising the left arm.
    7. Take a deep breath, extend your arm, pull in your belly to tighten your abs, and hold the position for about four breaths. It’s a good idea first to rest the feet on the ground before moving the feet tp outer edges.
    8. After exhaling, lower the arm and return to Adho Mukha Svanasana.
    9. Stay for four breaths while relaxing and repeating on the opposite side.
    10. While keeping the alignment in mind, ensure both sides receive the same amount of stretch.
    11. Initial leg and hip shaking are typical, but one can get over it with practice.
    12. Suck in your stomach to maintain your core strength.
    13. This aids in keeping things in balance.
    14. Maintain your position to the best of your ability.
    15. Get out of the pose by returning to Adho Mukha Svanasana.
    16. In Prasarita Balasana, unwind at last.
    Benefits of a side plank pose:

     

    • Lengthens, Strengthens, and Stretches:

    The arms, shoulders, chest, abdomen, back of the legs, calves, and ankles are all stretched out in this position. Particularly for the obliques, it is a significant lengthening and strengthening pose.The bottom leg’s inner obliques lengthen while the top leg’s external obliques are strengthened.

    One arm supports the entire body weight in this pose, primarily strengthening the arms, wrists, shoulders, abdominal muscles, and core.

    Students develop their core strength while learning to concentrate on effectively using their abdominal region as they practice this pose.

    The scapula (shoulder blades), which are necessary for all arm balance yoga poses, are also taught to the students. The core muscles are strengthened when the hips are stable, and the spine is supported.Biceps and triceps, gluteus maximus, hamstrings, quadriceps, IT band, and calves all become active to maintain this pose.

     

    • Flexibility and Range of Motion:

    This pose improves the strength, flexibility, and range of motion of the joints in the knees, ankles, hips, shoulders, and wrists.

     

    • Chest, Diaphragm, and Breath:

    The expansion of the sternum, ribcage and upper body makes this pose a moderate chest opener. The diaphragm is beautifully engaged when practicing this pose while moving, and students learn how to breathe thoracic.

     

    • Awareness and Concentration:

    The plank pose is the usual starting position for this pose. Students benefit from this transition as they develop complete awareness and consciousness. It is crucial to understand your body’s limitations to perform this pose.

    When you concentrate on spinal alignments, you train the body’s intelligence. This pose facilitates building stamina and concentration for difficult poses.

     

    • Alignment and Posture:

    The body is positioned in a single, long, diagonal line from the top of the head to the heels. Maintaining neutral spine alignment while performing this pose is difficult due to gravity’s pull.

    Proper core engagement is needed for the alignment to be correct.

    Prana flow improves and protects students from injuries once proper alignment has been achieved.

     

    • Energizing, De-stressing, and Relaxing:

    This pose works the entire body, energizing it to move on to more advanced, complex poses. Organs are particularly stimulated by this pose’s stretching of the digestive system.

    This procedure helps to improve digestion and general health by igniting the digestive fire (Jatharagni).

    Because yoga poses are thought to be therapeutic by nature, doing this pose regularly can help your heart and circulatory system.

     

    • Emotions and Balance:

    This pose’s emphasis on balance is crucial. Students who practice balancing postures develop their mental fortitude. This pose boosts confidence and stimulates and balances the emotional quotient, and this posture stimulates the solar plexus chakra.

    Students can access their inner strength better when they have a healthy solar plexus. Chest openers like this pose help release emotions like rage, grief, sadness, etc., that the body tends to store. The chest’s expansion promotes blood flow and oxygen to the nerves, giving students a mental and physical boost.

     

    • Others:

    Because this pose is advanced, teenagers, athletes, sportspeople, and children can practice it.

    Postnatal women should wait to perform this pose until they have finished the first eight weeks of postpartum healing.

    Before attempting this pose, they should also have developed sufficient core strength.

     

    Contraindications for the side plank pose:

     

    • Injury and Surgery:

    The side plank pose should not be performed by students who have injuries to their wrists, elbows, shoulders, neck, hips, back, knees, or ankles.

    Students should avoid injuries to their legs, backs, or arms because they are contraindicated.

    Students who have undergone abdominal surgery must take safety precautions, inform the teacher, and refrain from performing Side Plank Pose.

     

    • Absence of Body-Breath Connections:

    The teacher needs to address several subtle body-breath awareness aspects in this side plank pose for the students.

    To get the most out of this lovely arm balance pose, body awareness, stability in the hips and core, and knowledge of how to switch from abdominal to chest breathing while entering and exiting the posture are all necessary.

    Preventing strain or injury is among the main justifications for this.

    Students must stay out of the pose if the instructor believes they cannot make this body-breath connection or lack the necessary strength.

     

    • Physical Strength and Weakness:

    Because this posture puts pressure on the shoulder girdle and upper body, students should avoid it until they are fully recovered, if they have any chest, ribcage, or shoulder problems, or if they have rheumatoid arthritis or a herniated disc.

    Side plank pose should not be performed if you suffer from migraines, high blood pressure, vertigo, dizziness, metaphalangeal arthritis, carpal tunnel syndrome, tendinitis, bursitis, etc.

    Beginner students must practice with the wall support designed specifically for ankles because they lack body control and are learning to balance with awareness.

    • Others:

    Seniors should refrain from striking this pose.Healthy first-trimester pregnant women should only perform this pose.

    The post Vasisthasana powerful arm and wrist strengthener appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • Ardha Bhekasana a loving treat for the entire body
    26 September 2022
    Ardha Bhekasana a loving treat for the entire body

    Yoga’s Half Frog Pose (ArdhaBhekasana), a hip and back stretch for beginners, strengthens the back, hips, feet, knees, chest, and neck.Due to its asymmetric behavior, which results in only one leg being stretched, the name Half or Ardha is used.

    Half Frog Pose, a part of the backbend yoga sequence, helps to open the chest, acts as a heart opener, and is very effective for the lower back.

    Half Frog Pose can be practiced as cooling or counterpose following the practice of challenging hip openers, or it can be incorporated into vinyasa yoga sequences to strengthen the hips, knees, and ankles for other advanced poses.The biceps and triceps muscles in the arms, as well as the pose, benefit greatly.

    STEPS FOR HALF FROG POSE:
    • With your elbows tucked under your shoulders, assume the Sphinx position while lying on your stomach.
    • Draw your belly in and tuck your pubic bone down.
    • Cross the left forearm in front of the body.
    • Bring your right foot toward your right hip by bending your right knee and reaching back with your right hand to hold the top of your foot.
    • Soften the top of the right thigh.
    • If your foot is close to your buttocks, turn your hand so that your fingers are pointing forward, your elbow is pointing upward, and your hand’s heel is pressing against the top of your foot.
    • Maintain a comfortable forward-facing posture with your chest open and your front arm raised.
    • Before releasing the foot gradually, hold for five breaths.
    • Repeat on the other side.
    BENEFITS OF HALF FROG POSE:

     

    • Stretches and Strengthens: In Half Frog Pose, the lower body is stretched deeply from the hips to the tips of the toes.It is an all-over body workout because the hamstrings, gluteus, pelvic floor muscles, back, triceps, and biceps contract to support the backbend caused by the deep quadriceps and side abdominal muscle stretches.Deep stretches at the quadriceps and side abdominal muscles during Half Frog Pose practice help open these muscles and strengthen and tighten them. These muscles are crucial for giving the hips strength and stability so they can be incorporated into hip openers.

     

    • Awareness, Balance, and Alignment: When performing ArdhaBhekasana, the body’s weight should be evenly distributed on the front hips while being mindful to avoid excessive torso twisting.Maintaining better body balance while keeping the head, shoulders, hips, and legs in alignment is made possible by this awareness. These actions will assist the brain in recognizing the appropriate stretch, strength, and balance, thereby preparing the body and mind for more challenging poses.

     

    • Organs, Chakras, and Stimulation: The half-frog pose directly affects the abdominal organs due to their prone position.The backbend stretch and contraction of the abdominal muscles exert light pressure on the deeper abdominal muscles and tissues, affecting the associated organs.The adrenal gland and other stimulated glands are brought into balance.

     

    The balance of the adrenal gland is necessary for it to function properly, including producing the sex hormones and the cortisol hormone in response to stress or a sudden shock from external stimuli.Pressure from the backbend action on the neck causes the thyroid gland to become active.The active use of various muscles stimulates the chakras, including the heart, throat, and solar plexus chakra.

     

    • Energizing and breathing:

    In this pose, the backbend engages the chest and rib cage to support the backbend and opens the heart.This encourages using the intercostal muscles to breathe deeply, which increases lung capacity by allowing enough oxygen to flow into the lungs.This deep opening of the front of the body during the isometric contraction creates more breathing room for the lungs.Due to its comforting effects on the spine and stimulation of the pulmonary system, the pose can be extremely energizing.Clear signals to the brain are much more likely to be sent from a healthy nervous system spine.

     

    • Therapy and Healing:

    Half Frog Pose can be used to treat neck stiffness brought on by prolonged desk work because it actively engages the head, neck, shoulders, and arms.

    Using a healing technique to treat plantar fasciitis, heel pain, and foot pain is possible.

    This practice can be taught to students with a family history of hip, knee, or hand arthritis because it only affects one side of the body at once.

    Lower back pain can be investigated with the help of the muscles in the legs, stomach, and gluteus, which all work together to support the spine and back.

     

    • Preparatory Pose:

    Half Frog Pose, or Ardha Bhekasana, primes the body for more challenging flows like Frog Pose, Bow Pose, or even more basic poses like Eka Pada Dhanurasana Variation and others.

    This pose can be incorporated into yoga backbend sequences and a warm-up for challenging backbend poses.

    It can help athletes like runners, swimmers, acrobats, gymnasts, etc. cool down their overstretched hamstrings and glutes after the activity, as mentioned earlier, because the pose is entirely about stretching the entire body and can be practiced as part of cool-down practices.

    CONTRAINDICATIONS FOR HALF FROG POSE:

     

    1. Injury and surgery:

    Even though this pose is excellent for relieving back pain, students should avoid it if they have ever undergone surgery on their shoulders, hips, or knees.Consider doing the Supported Half Frog Pose, where the rigidity of the spine, back, shoulders, or hips can be minimized when performed with assistance, as it will become difficult to get into or out of the pose.

    Students recovering from surgery on their abdominal organs, hearts, spines, hips, or knees should inform the yoga teacher, and the yoga teacher should be aware of such cases of their students while introducing the pose (even if the surgery was performed years ago).

     

    1. Diseases and safe procedures:

    Students at risk include those who have experienced spondylolisthesis in any part of the spine, so precautions should be taken to ensure safe procedures.

    People with problems with any abdominal organs should also take safety measures, such as supporting the front hips and abdomen with a blanket.

    IBD (Inflammatory Bowel Disease)-related severe conditions are also contraindicated, and such students should exercise caution.

     

    1. Women:

    Due to the pressure on the abdomen, pregnant women, in particular, should avoid practicing this pose.Alternatively, women who have recently given birth should wait around eight weeks before beginning this practice or any yoga pose.

    Women who have had a caesarean section should refrain from this practice until their doctor advises it.

    The post Ardha Bhekasana a loving treat for the entire body appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • STANDING SPLIT POSE AND BENEFITS:
    26 September 2022
    STANDING SPLIT POSE AND BENEFITS:

    A lot of fundamental anatomical and directional terms are used in the Sanskrit name for Standing Splits, including “Urdhva” for “raised” or “elevated,” “prasarita” for “stretched out” or “extended,” “eka” for “one,” and “pada” for “foot” or “leg.” Elevated Extended One-Leg Pose is what you get when you combine all of that with asana or posture.

     

    In Urdhva Prasarita Eka Padasana, also known as Standing Splits Pose, you extend your foot toward the sky. This asana, also known as the One-Legged Forward Fold or the Standing Monkey Pose, combines a variety of poses: It is a balance on one leg, and aversion is what it is. It opens up the hips, and your entire lower body is stretched.

    This strength and flexibility test appears to be pretty cool as well.

     

    Standing Split Pose (Urdhva Prasarita Eka Padasana), an Intermediate to Advanced Level posture used to promote the deeper hip opening, is included in the Hip Opening Yoga Sequences.

    In this pose, one leg (Eka pada) is raised and extended upward (urdhva), regarded as an inversion. The main goal is to stretch the hamstrings and adductors of the hips (inner thighs). With this knowledge, it becomes easier to maintain a healthy body because, in this posture, both the right and left sides should be intentionally stretched.

    BENEFITS OF STANDING SPLIT POSE:

     

    • Hamstrings and quadriceps:

    The hamstrings, quadriceps, and calves are most stretched in Urdhva Prasarita Eka Padasana, while the gluteus maximus is stretched the most in the extended leg.

     

    • Knees, calves, and ankles:

    As with any standing balancing yoga pose, this one strengthens the lower body by engaging the knees, ankles, and calf muscles.

     

    • Shoulders and arms:

    Standing Split Pose helps the upper and lower body’s flexibility by supporting it with the shoulders and arms. When breathing is even and in harmony with the body’s movement, using the arms and shoulders also aids in opening the heart.

     

    • Lower Back and Abdomen:

    With hip flexion and the core muscles (belly pulled in), the abdominal muscles become more flexible and strong over time. The lower back is supported by strong, flexible abdominal muscles, which support the muscles at the base of the spine. Strong abdominal muscles are also beneficial for the health of the internal organs, particularly the kidney and liver. This posture greatly supports the natural detoxification process that occurs in the body.

     

    • Spine and Flexibility:

    With repetition, the upper body muscles engaged during the deep stretch become more flexible. In the end, this also strengthens the spine, increasing its flexibility and enhancing posture.

     

    • Chest and Diaphragm:

    As the shoulders and arms contract, the chest and diaphragm muscles remain active. As a result, the breathing improves when the diaphragm muscles are used effectively, lessening asthma symptoms. When working, the chest keeps the heart well-supported, encouraging a healthy blood supply.

     

    • Energy and Chakras:

    The chakras can be opened up through Standing Split Pose practice to help the body find balance. When the Ajna Chakra (Third Eye) is open, one can have better focus, concentration, memory, and willpower. They can also learn to give up control and maintain their composure.

    Step-by-Step Standing Splits from Tadasana or Mountain Pose

     

    1. With your fingertips on the ground, hinge at the hips to enter a gentle forward fold. Use two yoga blocks to support the hands if you find that they haven’t reached the floor comfortably yet.

     

    1. Place your weight firmly on your right foot. Keep your toes apart, and distribute your weight equally among your foot’s four corners.

     

    1. Starting with a slow lift, bring your left leg parallel to the floor as you inhale. Bring your torso closer to the standing leg as the left leg lifts higher, then start to walk hands to either side of the standing foot till you find an edge that feels comfortable for your body.

     

    1. Pay close attention to how your thighs rotate. Observe how the left hip and leg tend to lift higher off the ground as they attempt to move deeper into the move. Even if it means you can’t lift your leg as high, keep the front pelvis parallel to the floor and hips in line with one another.

     

    1. Hold the position for 5–10 breaths. As you exhale, gently lower your left leg and fold forward while inhaling deeply. Repeat on the opposite side as soon as you are ready.
    Standing Split Pose Contraindications:

     

    • Injury and Surgery:

    If a student sustains an injury to their knees, hips, lower back, ankles, shoulders, arms, or neck, they should exercise caution. Since holding this position requires stretching out the entire body, it should be avoided if muscle or tendon wear and tear occurs. This pose is best avoided if you are recovering from surgery.

     

    • Blood Pressure:

    People with high blood pressure may not benefit from the intensity of this forward bend balancing pose. Pressure is placed on the breathing and the heart when the body is balanced on one leg while the other is extended. Therefore, performing UrdhvaPrasarita Eka Padasana (Standing Split Pose) is dangerous if you are experiencing blood pressure issues.

     

    • Migraine:

    Standing Split Pose should be avoided by students who experience migraine-related symptoms. Students who already suffer from headaches may find this balancing yoga pose uncomfortable due to the pressure applied to the eyes and the head. However, using a wall as support can actually reduce pressure and be a better alternative.

     

    • Unstable Balance:

    Students who are unsure of their balance or have problems with body balance should refrain from practicing the Standing Split Pose. Before attempting Urdhva Prasarita Eka Padasana, consider looking into easier intermediate-level poses that improve balance and flexibility (Standing Split Pose).

     

    • Sciatica:

    The sciatic nerve is stressed and compressed by this balancing standing pose’s pressure on the hips and lower back. Students should exercise caution when stretching in Urdhva Prasarita Eka Padasana If they have a history of sciatica (Standing Split Pose). Before gradually progressing to this pose, it is recommended first to practice a few simple poses that are easier on the sciatic nerve but only under the supervision of a yoga instructor.

    FAQ ON STANDING SPLIT POSE:

     

    • How to get better at standing splits?

    At the beginning and intermediate levels, yoga practitioners can attempt various standing split variations.All practitioners can advance and improve standing splits with practice and flexibility drills.

     

    • How should the body be prepared for a standing split?

    When your body is nicely warmed up, try this pose. A few Sun Salutations should be sufficient.

    The post STANDING SPLIT POSE AND BENEFITS: appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • Upavistha Konasana provides benefit of intense stretch to upper and lower body and calming effect to forward folds
    26 September 2022
    Upavistha Konasana provides benefit of intense stretch to upper and lower body and calming effect to forward folds

    The term Seated Straddle Pose (Upavistha Konasana) comes from the Sanskrit words upavistha, which means sitting or seated, Kona, which means angle, and asana, which means position. The sit bones are grounded in this challenging intermediate pose, which gently bends the torso and hips forward.

    As the side bend with the hips in the external rotation has advantages, the seated side stretch pose (Parsva Upavistha Konasana) can also aid in opening the deeper groin and psoas muscles.

    To counter the outer rotation of the hips, yoga instructors must remember that the intense stretch needs to be cooled down. The muscles must return to their original state by remaining in Seated Wind Release Pose (Upavistha Pawanmuktasana) or Cow Face Pose A (Gomukhasana A) for at least three minutes.

    STEPS FOR SEATED STRADDLE POSE:
    1. Sit on the floor with the legs in front of you (Dandasana).
    2. Use a blanket, bolster, or block if an additional spinal lift is required.
    3. Exhale, then spread your legs widely. Press through your feet while extending your heels.
    4. Strike up the thigh muscles. Look up, expand your spine, and lift your chest.
    5. Exhale and thrust your pelvis forward. As you advance with your hands between your legs, maintain the length of your spine.
    6. Reach down to your feet through the crown of your head.
    7. Sink a little deeper with each exhalation.
    8. Stay for 30 to 60 seconds or longer if you feel comfortable. Inhale, let go of the hands, and rise gradually. Join the legs collectively.
    Upavistha Konasana (Sitting Straddle Pose) Benefits:

     

    • Lengthens, Strengthens, and Stretches:

    Upavistha Konasana, known as the seated straddle pose, stretches the hips, hamstrings, calves, shoulders, and arms. The pectineus muscle, which connects the femur and pubic bone, and the adductor muscles (inner thigh muscles), are both stretched in this position. It fortifies the knees, hips, quadriceps, and core.

    In particular, the lumbar spine is lengthened, and over time, it also tones the spine. When taught with the appropriate cues and instructions, repeated practice of this pose can also aid in shedding excess fat from the thighs, buttocks, abdomen, chest, belly, and hips.

     

    • Flexibility, range of motion, and alignment and posture:

    By extending the legs deeply, releasing the pelvic joints, and lengthening the spine, the muscles, and ligaments that support these functional areas become more flexible.

    Flexibility lowers the possibility of injuries and avoids sore muscles.

    For some students, transitioning from Upavistha Konasana to Merudandasana (Spinal Column Pose) or vice versa can be simple because a flexible and toned body improves body posture.

     

    • Consciousness and Concentration:

    Finding the sit bones is the first step in becoming aware of this pose.

    The practitioner cannot bend forward while sitting on the sides of their buttocks. Moreover, pay attention to your feet and knees (keeping them active and facing upwards).

    Equally engaging the hips and shoulders, keeping the spine active and lifted from the base, lengthening the lower back and core muscles before bending forward, learning to carefully tilt the pelvis in the forward bend action, keeping the core and abdomen active to support the back as it stretches deeper forward, and finally maintaining long, active arms to complete the forward bend stretch. Together, these contribute to maximizing the pose’s benefits and preparing the body for more difficult poses that call for greater awareness, such as the Tortoise Pose (Kurmasana) and the Seated Straddle Pose with Head and Hands (Upavistha Konasana Sirsa Hasta), to name a few.

     

    • Energising, relieving stress, and unwinding:

    Internal organ function is significantly impacted by all forward bend poses, especially those done while seated. The spine, chest, and abdomen are all engaged in the Seated Straddle Pose (Upavistha Konasana), which significantly impacts the flow of energy (prana).

    The action of the forward bend ensures the outward flow of unwanted energy, or Apana vayu while keeping all of the other Pancha Vayus active in the process, or vayu. As you come out of the pose, your system receives a fresh energy supply.

    The body-mind coordination is improved with this process of energy (prana) flowing inward and outward, sending the brain the proper signals to stay calm and alert.

    This process guarantees the elimination of unwelcome stress or emotions from the body.

     

    • Organs, circulation, and systems stimulated:

    Upavistha Konasana stimulates the reproductive and digestive systems. The deep pelvic and groin stretch increases blood supply to the reproductive organs.

    The core strength and forward bend stimulate the digestive system by massaging the abdominal muscles.

    As soon as the pose is released, the internal organs are soothed by the partial resumption of blood flow in the hip and pelvic region.

     

    • Therapeutic, Healing, and Ailments:

    Although Seated Straddle Pose is difficult on the lower back, hips, pelvis, and hip flexors, it can help with sciatica problems (provided the condition is not severe) or the early stages of arthritis when performed in Seated Straddle Pose Bolsters (Upavistha Konasana Bolsters).

    This pose can treat infertility, lack of sexual arousal, and sexual impotence.

    It effectively controls the menstrual flow, makes periods painless, and eases Polycystic Ovary Syndrome (PCOS), a hormonal condition that affects women. This pose can help with simple digestive issues like constipation and a lack of appetite.

     

    • Balance and Emotions:

    Negative emotions, fear, and stress build up in the hips due to activating the first three chakras. The hips and legs’ tense muscles are relieved by performing this pose.

    Additionally, regulating the hormones in the body, which have a direct impact on mood changes and emotions, this pose aids in boosting self-confidence in the individual.

    The seated straddle pose bolster (Upavistha Konasana Bolster) is an alternative restorative variation for patients with trauma and anxiety.

     

    • Others:

    Teenagers, women, gymnasts, ice skaters, and athletes can all perform the seated straddle pose (Upavistha Konasana).

    Contraindications for Upavistha Konasana

     

    • Surgery and Injury:

    People with injured ankles, shoulders, hips, rib cages, pelvises, or knees should avoid the seated straddle pose (Upavistha Konasana). People who recently had hip, spine, or knee surgery should also be discouraged from performing this pose.

     

    • Improper Body-breath connections:

    Seated Straddle Pose requires good breath control (Upavistha Konasana).

    In order to bend forward, take a deep breath in and exhale smoothly. This will lengthen the torso from the hips.

    Once the student is in the pose, the yoga instructor directs them to stretch forward and deepen with each exhalation gradually.

    Students who don’t understand the connection between breathing and movement may jerk and try to bend forward, which can be harmful.

    Because the muscles in the pelvis are delicate, it is important to avoid overextending them in this pose without being aware of how your breath and body are moving.

    Consequently, the practice should be done gradually as the students’ hips and lower backs change in tiny ways.

     

    • Physical Strength and Weak Body:

    This pose shouldn’t be encouraged for students with weak knees, ankles, or backs; it takes basic strength and stability.

    Those who have high blood pressure should also stay away from this.

    Students with painful sacroiliac joints or extremely tight hamstrings should avoid this pose. The sacroiliac joints may become compressed due to the deep hip opening.

     

    • Others:

    To make the practice safe and effective for pregnant women and senior citizens, consider Seated Straddle Pose Bolsters (Upavistha Konasana Bolsters) or Seated Straddle Pose Head Blocks (Upavistha Konasana Hasta Block).

    The post Upavistha Konasana provides benefit of intense stretch to upper and lower body and calming effect to forward folds appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • standing split pose
    26 September 2022
    Standing Split Pose

    A lot of fundamental anatomical and directional terms are used in the Sanskrit name for Standing Splits, including “Urdhva” for “raised” or “elevated,” “prasarita” for “stretched out” or “extended,” “eka” for “one,” and “pada” for “foot” or “leg.” Elevated Extended One-Leg Pose is what you get when you combine all of that with asana or posture.

    In Urdhva Prasarita Eka Padasana, also known as Standing Splits Pose, you extend your foot toward the sky. This asana, also known as the One-Legged Forward Fold or the Standing Monkey Pose, combines a variety of poses: It is a balance on one leg, and aversion is what it is. It opens up the hips, and your entire lower body is stretched.

    This strength and flexibility test appears to be pretty cool as well.

    Standing Split Pose (Urdhva Prasarita Eka Padasana), an Intermediate to Advanced Level posture used to promote the deeper hip opening, is included in the Hip Opening Yoga Sequences.

    In this pose, one leg (Eka pada) is raised and extended upward (urdhva), regarded as an inversion. The main goal is to stretch the hamstrings and adductors of the hips (inner thighs). With this knowledge, it becomes easier to maintain a healthy body because, in this posture, both the right and left sides should be intentionally stretched.

    BENEFITS OF STANDING SPLIT POSE:

     

    • Hamstrings and quadriceps:

    The hamstrings, quadriceps, and calves are most stretched in Urdhva Prasarita Eka Padasana, while the gluteus maximus is stretched the most in the extended leg.

     

    • Knees, calves, and ankles:

    As with any standing balancing yoga pose, this one strengthens the lower body by engaging the knees, ankles, and calf muscles.

     

    • Shoulders and arms:

    Standing Split Pose helps the upper and lower body’s flexibility by supporting it with the shoulders and arms. When breathing is even and in harmony with the body’s movement, using the arms and shoulders also aids in opening the heart.

     

    • Lower Back and Abdomen:

    With hip flexion and the core muscles (belly pulled in), the abdominal muscles become more flexible and strong over time. The lower back is supported by strong, flexible abdominal muscles, which support the muscles at the base of the spine. Strong abdominal muscles are also beneficial for the health of the internal organs, particularly the kidney and liver. This posture greatly supports the natural detoxification process that occurs in the body.

     

    • Spine and Flexibility:

    With repetition, the upper body muscles engaged during the deep stretch become more flexible. In the end, this also strengthens the spine, increasing its flexibility and enhancing posture.

     

    • Chest and Diaphragm:

    As the shoulders and arms contract, the chest and diaphragm muscles remain active. As a result, the breathing improves when the diaphragm muscles are used effectively, lessening asthma symptoms. When working, the chest keeps the heart well-supported, encouraging a healthy blood supply.

     

    • Energy and Chakras:

    The chakras can be opened up through Standing Split Pose practice to help the body find balance. When the Ajna Chakra (Third Eye) is open, one can have better focus, concentration, memory, and willpower. They can also learn to give up control and maintain their composure.

    Step-by-Step Standing Splits from Tadasana or Mountain Pose

     

    1. With your fingertips on the ground, hinge at the hips to enter a gentle forward fold. Use two yoga blocks to support the hands if you find that they haven’t reached the floor comfortably yet.

     

    1. Place your weight firmly on your right foot. Keep your toes apart, and distribute your weight equally among your foot’s four corners.

     

    1. Starting with a slow lift, bring your left leg parallel to the floor as you inhale. Bring your torso closer to the standing leg as the left leg lifts higher, then start to walk hands to either side of the standing foot till you find an edge that feels comfortable for your body.

     

    1. Pay close attention to how your thighs rotate. Observe how the left hip and leg tend to lift higher off the ground as they attempt to move deeper into the move. Even if it means you can’t lift your leg as high, keep the front pelvis parallel to the floor and hips in line with one another.

     

    1. Hold the position for 5–10 breaths. As you exhale, gently lower your left leg and fold forward while inhaling deeply. Repeat on the opposite side as soon as you are ready.
    Standing Split Pose Contraindications: 

     

    • Injury and Surgery: If a student sustains an injury to their knees, hips, lower back, ankles, shoulders, arms, or neck, they should exercise caution. Since holding this position requires stretching out the entire body, it should be avoided if muscle or tendon wear and tear occurs. This pose is best avoided if you are recovering from surgery.

     

    • Blood Pressure: People with high blood pressure may not benefit from the intensity of this forward bend balancing pose. Pressure is placed on the breathing and the heart when the body is balanced on one leg while the other is extended. Therefore, performing UrdhvaPrasarita Eka Padasana (Standing Split Pose) is dangerous if you are experiencing blood pressure issues.

     

    • Migraine: Standing Split Pose should be avoided by students who experience migraine-related symptoms. Students who already suffer from headaches may find this balancing yoga pose uncomfortable due to the pressure applied to the eyes and the head. However, using a wall as support can actually reduce pressure and be a better alternative.

     

    • Unstable Balance: Students who are unsure of their balance or have problems with body balance should refrain from practicing the Standing Split Pose. Before attempting UrdhvaPrasarita Eka Padasana, consider looking into easier intermediate-level poses that improve balance and flexibility (Standing Split Pose).

     

    • Sciatica: The sciatic nerve is stressed and compressed by this balancing standing pose’s pressure on the hips and lower back. Students should exercise caution when stretching in UrdhvaPrasarita Eka Padasanaif they have a history of sciatica (Standing Split Pose).

    Before gradually progressing to this pose, it is recommended first to practice a few simple poses that are easier on the sciatic nerve but only under the supervision of a yoga instructor.

    FAQ ON STANDING SPLIT POSE:

     

    • How to get better at standing splits?

    At the beginning and intermediate levels, yoga practitioners can attempt various standing split variations.All practitioners can advance and improve standing splits with practice and flexibility drills.

     

    • How should the body be prepared for a standing split?

    When your body is nicely warmed up, try this pose. A few Sun Salutations should be sufficient.

    The post standing split pose appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • NATRAJASANA AND ITS BENEFITS:
    26 September 2022
    NATARAJASANA AND ITS BENEFITS:

    Shiva’s Nataraja persona, which depicts him as the ruler of the cosmic dance, is where the name Natarjasana originates.All movement, creation, and destruction in the universe originate from Nataraja’s dance. With this graceful yet challenging balance pose, you can awaken your inner cosmic energy.

    Dancer’s Pose is one of those poses that appears impressive to everyone, but its true worth goes far beyond superficial appearances.

    Learning the position can be anything but graceful because it requires a lot of tolerance, adaptability, persistence, and balance.

     

    At first glance, Nataraja’s dance appears to be in conflict, but it represents wholeness, a genuine spirituality in which duality does not exist. Shiva’s dance helps humans overcome this duality, frees them from false self-perception, and ultimately directs them toward self-realization.

    The deeper purpose isn’t just physical when we perform Dancer’s Pose; we are attempting to project the same power, awareness, and feeling of liberation Shiva displays in his dance.

    STEPS FOR NATRAJASANA:

    1: Place yourself in Tadasana, the mountain pose, and look directly ahead.

    2: Place your weight on your left leg and flex your right foot back while bending your right knee.

    3: Using your right thumb, index, and middle fingers, hold your right big toe.

    4: Ensure your left leg is straight and firmly planted on the ground.

    5: Pull your right foot towards your head while moving your right shoulder, so your elbow is pointing up.

    6: Lift your left arm in front of you simultaneously until it is parallel to your shoulder.

    7: Reach upward while extending your left arm and spine.

    8: Form the jnana mudra pose by bringing the tip of your left index finger to your left thumb.

    9: Maintain this posture for 10 to 15 seconds while taking deep breaths and keeping your gaze fixed on your left hand.

    10: Bring your right foot to the ground while bringing your left arm to your side.

    11: Take a few seconds to unwind your body in Tadasana. Carry out the entire cycle on the opposite side.

    BENEFITS OF NATRAJASANA POSE:

     

    1. Strength

    The asana gives the shoulders, chest, thighs, abdomen, and legs a fantastic stretch.As a result, regular dancer pose practice will make you feel stronger.

     

    1. Versatility

    Natarajasana will increase your spine’s flexibility if you practice it frequently.This pose will help you feel more youthful and increase flexibility if you have tight shoulders and hamstrings. You might want to dance as if no one is looking, and this asana works the magic of that nature.

     

    1. Stability

    You learn to balance your mind when you support your entire body weight on one leg.
    You develop the ability to eliminate thoughts that persist in your mind for too long.
    You can better balance your work and personal lives.

     

    1. Concentration

    Your ability to focus can be greatly enhanced by Nataraja asana.Observe your hand in the jnana mudra position (hand gesture of wisdom).Inhale deeply and exhale slowly. You will be able to notice an improvement in your level of concentration as you consistently practice it.

     

    1. Stillness

    You can feel calmer and less stressed after practicing Natarajasana.The secret is to hold the posture while inhaling and exhaling slowly and deliberately.

     

    1. Improved Digestion

    Natarajasana helps digestion by giving the abdomen a significant stretch.You can perform this yoga pose twice daily to give your abdominal organs a light massage if you have any digestive problems.

     

    1. Power

    Most of us lead sedentary lives that frequently feel sluggish and worn out. When you perform Natarajasana, you feel energetic, quick, and fit. The asana revitalizes you and works on your mind, body, and soul.

     

    1. Strengthens the Arms

    Each time the Natrajasana is practiced, the arm muscles are stretched. These stretches help reduce the excess fat on the arms by tightening the arm muscles and enhancing blood circulation to the arms.

     

    1. Increases lung capacity

    This posture opens the chest and shoulders because it calls for you to move your body forward and upward. The volume of the lungs enlarges as a result, which iproves your ability to breathe.

    CONTRAINDICATIONS TO NATRAJASANA:
    • You should not attempt this Pose if you have a groin, shoulder, hip, or leg injury.
    • According to medical advice, you shouldn’t try to do Natrajasana if you have arthritis.
    • You should avoid this Pose if you have a slipped disc or severe back pain.
    • Only practice modified versions of this Pose; do not attempt to perform it alone if you have poor balance or are unsteady on your feet.
    • Natrajasana should not be practiced if your blood pressure is low.
    • Avoid practicing Natrajasana if you have carpal tunnel syndrome.
    • Ensure not to twist the hip corresponding to your lifted and pulled-back foot when attempting to perform Natrajasana.
    COMMON MISTAKES:
    1. Letting the hips sag improperly:

    For proper form, maintain hip alignment with your mat’s front short edge. You can maintain proper hip alignment by contracting and rotating your thighs inward toward one another.

     

    1. Shoulders hunched:

    Keep your shoulders squared forward and pointing toward the short front edge of your mat to maintain proper form.

     

    1. Standing with the knee locked:

    Standing knee locking makes it harder to balance because it increases leg instability and puts unnecessary strain on the knee joint. It also prevents the leg muscles from benefiting from the Pose’s advantages for boosting strength. Instead of locking the knee while standing, just slightly bend it to maintain flexibility.

     

    1. Allowing the raised knee’s side to open:

    Particularly for those with tight hip flexors and quadriceps, allowing the bent knee to open out to the side away from the body’s midline is typical. In this kneeling position, you miss out on the benefits of stretching your front legs and abdomen, making balancing very challenging. Keep the bent knee moving toward the body’s midline to align with the hip.

     

    1. Allowing the chest to sag forward:

    Avoid letting your chest become complacent and sag toward the floor when performing this Pose. Even though the torso is leaning forward, the core should still be engaged, and the chest should stay open and lifted. While supporting the spine, this aids in extending the muscles in the front of the body.

     

    1. Applying inconsistent force to the standing foot:

    You must distribute your weight uniformly over the entire standing foot. Allow your weight to shift to your toes naturally. This makes balancing needlessly challenging and puts additional strain on the standing leg and hips. Your foot should be pressed down from the toes to the balls to the heels.

     

    1. Grasping the raised foot from the outside with the pinky toe

    When you do it this way, your palm will face your body. Alternately, sag your arm to the side and externally rotate your biceps until your palms are facing away from your body. Grab your raised foot by the big toe next.

    The post NATRAJASANA AND ITS BENEFITS: appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • Pasasana twist strengthens core and thighs and also stretches shoulders, back, quadriceps, and ankles
    26 September 2022
    Pasasana twist strengthens core and thighs and also stretches shoulders, back, quadriceps, and ankles

    The Pasasana (Noose Pose) is a twisting seated bound pose where the arms are wrapped around the lower limbs like a noose or chord.

    The position resembles a noose, which is nothing more than the loop at the end of a rope under a running knot that gets tighter as it is pulled when the arms are wrapped around the folded knees.

    The Sanskrit name also implies the same thing because “Asana” means “Pose” and “Pasa” means “Knot” or “Loop”.

    Like the Twisted Toestand Squat, the twisting action uses the entire back, chest, and abdomen to move the torso completely to one side with the addition of the hands encircling the waist and knees in a bind.

    This bound spinal twisting pose is more complicated than some standing spinal twisting poses like Parivrtta Baddha Trikonasana (Revolved Bound Triangle Pose) or Baddha Parivrtta Parsvakonasana (Bound Revolved Side Angle Pose) because there is less room for the chest and abdomen to twist and less range of motion in the arms, shoulders, and hips.

    The front torso muscles are contracted, making it difficult to breathe, bind, or hold.

    The most crucial element of this practice is to use the breath most effectively, taking the practice in a step-by-step transition. It can be incorporated into the yoga sequence as the binding action helps to open the shoulders and for the core muscles (as the abdominal muscles are squeezed to create space for the back muscles to twist).

    As a result, practicing the pose while holding the props will gradually get your body, mind, and breath ready for the full Noose Pose.

    STEPS FOR NOOSE POSE:

     

    1. Take a tadasana pose.
    2. Bring your knees fully bent and squat down.
    3. Make sure to sit completely on your feet and keep your heels planted.
    4. Kneel with a slight leftward swing.
    5. As you exhale, twist the body to right, bringing your left shoulder to the outside of your right knee.
    6. Keep your right hand on the floor while reaching your left outer thigh with your left arm wrapped around both shins.
    7. Breathe deeply and extend your right arm, lifting the right shoulder to grab the left wrist.
    8. Continue to look up as you lift your chin toward your shoulder.
    9. Breathe and hold the position for 30 seconds.
    10. Release the twist as it returns to the center while exhaling.
    11. Continue on the left side.
    12. Sit back and unwind while releasing your hands.
    Pasasana Advantages:

     

    • Lengthens, Strengthens, and Stretches

    Noose Pose practice puts pressure on several joints, including the ankles (which support the weight of the body), knees (due to the squeezing action), hips (due to internal rotation and hip joint flexion), shoulders (due to the arm binding action), and wrists (with them being in a tight lock).

    These joints become more stable with time and the involvement of all the muscles used during the twist.

    The triceps and biceps are engaged to lengthen the arms, the rib cage and intercostal muscles (breathing muscles) open to support the shoulders and upper back, the core and pelvis contract and squeeze to support the lower back, and the leg muscles squeeze to support the hips and keep them strong and stable.

    As a result, all the joints and muscles mentioned above lengthen and stretch together; over time, they develop stability and strength.

     

    • Flexibility and range of motion:

    With continued practice and longer holds in the pose, the Noose Pose gradually improves the dynamic range of movements of the involved joints and muscles. Students may be prepared for the next level or advanced yoga poses, which include twists and a bind, such as Sage Marichi Pose H (Marichyasana H) or Revolved Bird of Paradise Pose, with increased flexibility (Parivrtta Svarga Dvijasana).

     

    • Breath, chest, and diaphragm:

    The twisting motion of the pose enables the body to inhale deeply, which clears the energy channel. Of course, the twisting pose significantly impacts heart opening due to the diaphragm’s expansion.

    The intercostal muscles are mostly contracted during this twist. The lengthening, stretching, contracting as well as twisting action of the upper back and chest changes the functioning of the intercostal muscles.

     

    • Awareness and Focus (Concentration):

    The first step to this pose is to learn to balance the body while in a twist in Twisted Toestand Squat. The next stage is to remain in this twist for some time without losing balance. The final step to Noose Pose requires the chest and shoulders opening to create the twist and take the arms in a bind. The progression happens just not with the muscles or joints but by coordinating all the movements with the breath. Knowing where to inhale, hold, and exhale, can help to get the best from the pose. This awareness can help prepare advanced poses that involve the squeezing action of the chest and ribs.

     

    • Alignment and Posture:

    Ensure to put the feet together, lengthening the spine and torso before squatting, raising the arm to lengthen the spine before twisting, lengthening the arm around the knees to take it far back, making sure the knees are together when in the bind, making sure the heels are grounded to provide space for the hips to remain stable, and keeping the neck active to take the final posture. Together, each of these movements is performed while maintaining hip and knee alignment.

    The final pose will feel beautiful and look perfect when the alignment is exact, which will also gradually aid improve the body’s overall posture.

     

    • Energizing, De-stressing, Relaxing:

    The basic goal of the Noose Pose, which is a part of the Nadi Shodhana Intermediate Series, is to open the energy channel that enables the prana to move through the body smoothly and actively, getting to every cell.

    Each cell, muscle, tissue, etc. is kept active and fresh when the active prana flow (the flow of oxygenated blood) occurs through the body, eliminating any sluggishness.

    This further aids in calming the mind, emptying the mind of distractions, and assisting in decision-making in daily life.

    Intense twisting positions like Noose Pose can help you obtain energy, which is more than just feeling good. Energy is about feeling revitalised and ready to take on the world.

     

    • Stimulation and Organs:

    The squeezing action on the chest, rib cage, and abdomen during the pose activate the solar plexus chakra, popularly known to balance the body’s fire element. Twisting with the side-stretch stimulates blood circulation and releases tension in the abdomen’s muscles, creating an intra-abdominal compression to supply a fresh oxygen-rich blood to the abdominal organs. This helps improve digestion, and people with issues related to urinary incontinence benefit if the same is practiced using the appropriate props.

     

    • Balance and Emotions:

    Yoga peak posture sequences can include Noose Pose, and the ascent to this pose should be calm, slow, and deep. The posture will first cause a great deal of discomfort in the physical body, the breath, and even the energy (prana), which will lead to an imbalance in the body-mind-breath.

    When the body-mind-breath is in rhythm, one can shift from this imbalance to balance. When this stage arrives, the mind and thoughts (emotions) reach a new degree of satisfaction and mental capacity, bringing a state of bliss (anandha).

    When both within and outside of the human body are in balance, this anadha state manifests. Therefore, advanced positions like these are done to achieve this joyful condition.

     

    • Circulation and Systems:

    The posture causes the solar plexus chakra, which is renowned for balancing the body’s fire element, to contract at the chest, rib cage, and abdomen.

    Twisting with the side-stretch increases blood flow and relieves muscle tension in the belly, resulting in an intra-abdominal compression that supplies the abdominal organs with a new supply of oxygen-rich blood.

    If the same is practised with the appropriate props, some kids with challenges related to urinary incontinence may also benefit from this because it improves the digestive system.

    (Noose Pose) Pasasana Contraindications:

     

    • Injury and Surgery: As Noose Pose pressurizes the lower back, hips, neck, and abdominal organs, any injury to these muscles and joints are contraindicated. Also, people, even with an old injury or surgery related to any part of the body should let the yoga teachers know.
    • Ailment and Physical Strength: Since Noose Pose is hard on the body (joints and muscles), people with issues related to spondylitis, IBD (Inflammatory Bowel Disease), arthritis, diastasis recti, blood pressure, or weak immune system, are all contraindicated.
    • Others: Kids too should be refrained from this practice; although they may have supple bodies, their spines cannot take this kind of twist.
    The post Pasasana twist strengthens core and thighs and also stretches shoulders, back, quadriceps, and ankles appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • Natarajasana strengthen ankles and begin to correct any muscle imbalances one might have in legs, hips, and glutes
    26 September 2022
    Natarajasana strengthen ankles and begin to correct any muscle imbalances one might have in legs, hips, and glutes

    Nata means dancer, and Raja means lord or king in the Natarajasana (Dancer Pose). Lord Shiva, also known as the Lord of the Dance, is also credited with the dancer pose.

    Lord Shiva, the source and fountain of yoga, is honored with this dynamic and stunning Pose.

    With this graceful yet difficult balance pose, you can awaken your inner cosmic energy. Dancer’s Pose is one of those poses that appears impressive to everyone, but its true worth goes far beyond superficial appearances. Learning the position can be anything but graceful because it requires a lot of tolerance, adaptability, persistence, and balance.

    The deeper purpose isn’t just physical when we perform Dancer’s Pose.

    We are attempting to project the same power, awareness, and feeling of liberation Shiva displays in his dance.

    NATARAJASANA POSE
    1. Begin in the Mountain Pose (Tadasana). Focus on your breathing for a second, then push down with your feet.

     

    1. Release the hold on your left knee and start putting weight on your right foot. Lift your left heel slowly toward your left buttock once you’ve achieved balance.

     

    1. Rotate your left shoulder externally while pointing your left thumb in the rear. Take hold of the left foot’s inner arch. To settle in, take two or three breaths.

     

    1. Reach out with your right arm. Start lowering your chest as you elevate your left leg on the subsequent exhalation. Throughout the exercise, keep your right arm parallel to the floor. Remain here for a few breaths, establishing your body’s boundaries and finding equilibrium. On the subsequent exhalation, start elevating your left heel off your bottom and pressing the top of your left foot onto your hand.

     

    1. Reverse your transition back to Mountain Pose after holding Dancer Pose for five to ten breaths. With control, try to get out of the stance.

     

    1. After a brief break, repeat on the opposite side.
    BENEFITS OF NATRAJASANA:

     

    1. Strength:

    The asana gives the shoulders, chest, thighs, abdomen, and legs a fantastic stretch. As a result, regular asana practice will make you feel stronger.

     

    1. Flexibility:

    Natarajasana will strengthen your spine’s flexibility if you perform it frequently. This Pose will help you feel more youthful and increase flexibility if you have tight shoulders and hamstrings.

     

    1. Stability:

    You learn to balance your mind when you support your entire body weight on one leg. You develop the ability to eliminate thoughts that persist in your mind for too long. You can better balance your job and personal life.

     

    1. Concentration:

    A person with high levels of concentration can easily succeed in all endeavors. Your ability to focus can be significantly enhanced by natarajasana. Observe your hand in the jnana mudra position (hand gesture of wisdom). Inhale deeply and exhale slowly. You will be able to detect an improvement in your concentration level as you consistently practice it.

     

    1. Quietness:

    Natrajasana is a yoga stance that requires balance and concentration. Therefore, it stimulates the brain while also calming the mind. You can feel calmer and less stressed after doing natarajasana. The secret is to hold the stance while inhaling and exhaling slowly and deliberately.

     

    1. Improves Digestion:

    Natarajasana helps digestion by giving the abdominal a significant stretch. You can perform this yoga pose twice daily to offer your abdominal organs a light massage if you have any digestive problems.

     

    1. Power:

    Most of us have sedentary lives that frequently feel sluggish and worn out. When you perform Natarajasana, you feel energetic, active, and fit. The asana revitalizes you and works on your mind, body, and spirit.

     

    1. Aids in muscular functioning:

    Some stretches used in Natrajasana aid in hip opening. These exercises assist in correcting hip alignment issues and relieve pain in the buttock area. Each time the Natrajasanais practiced, the arm muscles are stretched. These stretches help reduce the excess fat on the arms by tightening the arm muscles and enhancing blood circulation to the arms. This posture opens the chest and shoulders since it calls for you to move your body forward and upward. The volume of the lungs enlarges as a result, which improves your ability to breathe.

     

    1. Improves Balance:

    Your entire body weight rests on the leg on which you are standing while performing this Pose. It takes mental focus to balance this weight so that Natrajasanacan be performed correctly. Regular practice of Natrajasana helps enhance your body’s capacity for balance.

    The post Natarajasana strengthen ankles and begin to correct any muscle imbalances one might have in legs, hips, and glutes appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
  • Benefits of Child’s Pose Which is Also a Counter Asana For Many Asanas:
    26 September 2022
    Benefits of Child’s Pose Which is Also a Counter Asana For Many Asanas:

    The words balance and asana, which in Sanskrit mean “child” and “posture,” respectively, are where the pose gets its name. The child’s pose and the universally recognized prayer position can also be related.

    Children are considered closer to divinity than adults, and in Indian classical texts, references to God appearing as a child are common.

    Stories about Lord Krishna from his early life appear in the Bhagavata Purana, one of the most revered and ancient Indian scriptures. They are beautiful representations of his human (through the lightness of childhood) and divine nature (the higher calling). Even though Krishna’s parents were always aware that he was a unique child endowed with divine abilities, these particular times of play and mischief caused them to lose sight of Krishna’s divinity and instead concentrate on his human side. This narrative highlights the significance of preserving harmony between our divine nature and ego to live in this world.

    According to yoga, the Third Eye Chakra (Ajna Chakra), activated when one touches the earth with the forehead out of devotion or worship, draws the earth’s energy in and opens deeper levels of awareness. Additionally, the body’s position during the Balasana practice represents the submission of the individual’s ego to the divine force.

    The way a child naturally lives in the present, gives each moment their full attention, and is not burdened by their past or concerned about their future is another symbolism of this pose.

    It should be no surprise that regular practice of this pose can assist us in developing this trait of surrendering and childlike receptivity. The practice involves folding the body over bent knees, which reflects the image of a child in a mother’s womb and directs our focus inward.

    No matter how advanced a yoga practitioner becomes, a superior being is always in charge of the cosmos.

    The pose also makes us think of the child inside us, who offers unwavering self-love even when we are occupied trying to complete various obligations!

    Steps for Child’s Pose:

     

    1. Kneel for comfort.

    Kneel on your yoga mat and place the heels up against your buttocks. Bring your feet together and place your palms on your thighs. Slowly inhale and exhale while letting your shoulders drop.

     

    1. Bow up front.

    As you exhale, slowly lower the upper body onto your thighs. Your palms should be on the mat with your arms in front of you. As you lower the torso between your thighs, keep your big toes touching and spread your knees widely. Ensure your knees are spread widely enough to prevent pressure on your abdomen.

     

    1. Bring your forehead down.

    Relax your neck while placing your forehead on your yoga mat. Put a pillow, bolster, blanket, or even your hands beneath your forehead for more comfort. Put your eyes closed and loosen your jaw. While in a child’s pose, if you start to get a headache, slowly lift your back and shoulders while keeping your neck relaxed and sit up to take a break.

     

    1. Think about alternatives.

    Consider keeping your knees close together and lowering your torso onto your thighs if your hip joints are tight.Let your arms hang down behind you, palms up, along your thighs for a more passive position.

    Place a rolled towel beneath the shins to relieve pressure on your ankles.

     

    1. Relax.

    As you rest against your mat, let your muscles relax. Put a folded blanket or pillow between the bottom of your thighs and your calves for additional support. Close your eyes and concentrate on your body, paying attention to any physical sensations.

     

    1. Inhale.

    While performing the child’s pose, experiment with various breathing techniques. Slowly take a breath, feeling your lungs open against your back. Focus on relaxing the tension in your back and stomach as you exhale.

    For one to three minutes, keep doing this breathing exercise.

    Benefits of Child Pose:

     

    • Stretches, Strengthens, and Lengthens:

    Balasana gently stretches the ankles, shoulders, and back.

    In this exercise, the broad shoulders with the arms hanging behind help to subtly open the side rib cage, chest, and neck.

    Additionally, it guarantees that the heels support the hips.

    The practice also strengthens and gently stretches the tendons and ligaments in the knees.

    To advance to Rabbit Pose, hold this position for a longer period (Sasangasana).

     

    • Flexibility and Range of Motion:

    The alignment improves the flexibility of the lower limbs, including the ankles and feet. The neck is relaxed and more flexible because the shoulders and neck surrender. Increased flexibility helps shield the shoulders and ankles from harm. The spine is lengthened, and the vertebrae are placed properly.

     

    • Chest, Diaphragm, and Breath:

    Although the heart is relaxed in this position, the chest is constricted.Calm you breath is calm and rhythmic, and the forward bend improves blood flow to the heart. The student must first align in vajrasana Thunderbolt Pose with awareness and focus (concentration). The student must inhale, lengthen their spine, and then, on an exhalation, bend forward.

    While making the forward bend, the neck and shoulders are given up while also making a conscious effort to lengthen the spine.

    Students must maintain an engaged core and roll their shoulders away from their ears.

    The palms of the arms are pointing upward and are gently resting near the feet. Fold the feet in an active arch with the toes curled inside, and the knees are positioned close to one another.

    Students must be aware of these body alignments while concentrating and breathing deeply.

     

    • Energising, relieving stress, and unwinding

    The vertebral space is opened in its natural shape by sustainably lengthening the spine, and this eases muscular stiffness in the lower back. Additionally, the rolled shoulders and relaxed neck bend help to relieve neck stiffness. A body with lessened muscular stiffness has a greater range of motion and feels more energizing.

     

    • Organs, Digestion, and Stimulation:

    The abdominal pressure stimulates the digestive system. The nervous system effectively reduces anxiety. The folding of the legs improves blood flow to the stomach and the upper body (heart and brain).

    Constipation, flatulence, and lack of appetite can all be effectively treated by applying abdominal pressure, which also speeds up metabolism. The compression of the tailbone that results in lower back pain is reversed by extending the spine while folding the legs. Back pain can be treated effectively with this pose because it opens up and stretches the lower back region.

     

    • Treatment, Recovery, and Illnesses:

    Tight ligaments cause joint pains, and Balasana strengthens ligaments by stretching them.

    Since it promotes better sleep and calms the body and mind, anxiety or insomnia problems can be addressed. It eases neck stiffness and relaxes the neck, shoulder, and arm muscles.

    The feet and ankles align, strengthening the joints and relieving restless leg syndrome.

     

    • Balance and Emotions:

    This pose grounds a person to their roots and is humbling. When the head is in contact with the ground, it cultivates an attitude of gratitude.

    This straightforward restorative pose gently and calmingly channels prana from the Root Chakra to the Sahasrara Chakra and vice versa.

    The mind is balanced, and the body is effortlessly energized, removing physical and mental exhaustion. It promotes wisdom and clarity by activating the Third Eye (Ajna) Chakra.

     

    • Others:

    Postpartum women, teenagers, or people who are blind can practice this yoga pose. After an intense session, it can be a practice for athletes and yoga practitioners to cool down.

    Contraindications for Child Pose:

     

    • Injury and Surgery: Students who have recently undergone surgery on their ankles, shoulders, knees, or hips should refrain from participating in this activity. Postpartum women who had a cesarean section need to avoid this abdominal pressure.
    • Lack of body-breath connections: Students who don’t understand the importance of breath awareness should avoid this pose because they might hold their breath while performing the forward fold, which is risky.
    • Physical Strength and Weak Body: Practice sessions should be spaced out more frequently for students with high blood pressure, migraines, or epilepsy. Students with rheumatoid arthritis and severe knee pain must avoid putting pressure on their joints and causing further harm. Due to chest constriction, asthmatic students can also practice at shorter intervals.
    • Others: This pose should be avoided by expectant mothers and senior citizens with heart conditions and knee joint pain.
    The post Benefits of Child’s Pose Which is Also a Counter Asana For Many Asanas: appeared first on Yoga Teacher Training in India at Shree Hari School | Certified YTT course.
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