Yoga Meditation & Spirituality

The Nav Durga - Nine Forms of Goddess

2018-10-08T03:12:00.003-07:00

Shailaputri

The first manifestation of Durga is Goddess Shailputri. According to scriptures, she holds a trishul and a lotus in her hands, and rides a bull called Nandi. As per Shivpurana, Goddess Shailputri in her previous birth was born to Daksha Prajapati, and was named ‘Sati’. Deeply devoted to Lord Shiva ever since her childhood, Sati meditated earnestly to beget Lord Shiva as her consort. Lord Shiva bestowed upon her the desired boon and accepted her as her consort. The union was not accepted well by Sati’s father Daksha Prajapati, who insulted Shiva by not inviting him in one of his special gatherings. Infuriated upon the humiliation meted out to her husband, Sati immolated herself and sacrificed her life in honour of her husband. In her next birth Sati was born as a daughter to Himalaya, the Lord of Mountains and thus, was called Shailputri. Sailputri is also worshiped as Parvati or Hemvati. The first day of Navratra is dedicated to worshiping Shailputri.

Start your day with these simple yoga poses

2018-04-26T23:06:00.000-07:00

1. Vajrasana:

Vajrasana is the magical yoga asana that helps us melt the belly fat. Vajrasana helps better blood circulation in the body. It modifies the blood flow by reducing the blood flow in lower portion, especially in the legs and increasing blood flow to the digestive organs resulting to efficiency of the digestive system. People with weak digestion are benefited. Better digestion checks acidity and ulcers.

2. Mandukasana:

It is one of the important yoga poses to give appropriate massage to the abdominal organs. It is helpful to make your stomach flat by burning the extra fats from the belly. It increases the insulin secretion and it is beneficial for curing diabetes

3. Balasana:

Balasana is a very easy to perform yoga asana which is why it is one of the most commonly recommended yoga postures for beginners. Balasana is a curve or bend pose, which extends and discharges the spine and lower back. It also promotes blood circulation throughtout the body.

4. Gomukhasana:

This asana targets your hips and your shoulders – two of the most common sites for chronic pain and tension in the body. Stretches your hips, thighs, ankles and chest, shoulders, inner armpits

5. Dhanurasana:

It is best to practice yoga first thing in the morning. Dhanurasana gives the entire back a good stretch, thus imparting flexibility as well as strength to the back.This also helps in reducing fat around belly area.

6. Sukhasana:

Sukhasana is very simple to perform for people of all ages and levels of physical wellness. Sukhasana yoga stance is known as a simple stance and comfortable Asana. It is an excellent pose for beginners and for those who have a very stiff body. It strengthens lower back and hip opener. Read more for the benefits of sukhasana here.

Vajrasana

Mandukasana

Balasana

Gomukhasana

Sukhasana

Dhanurasana

Natural ways to stay away from migraine

2017-11-07T00:43:00.000-08:00

Knowing the migraine causes can help one to be aware of all those activities that triggers migraine. Some of the causes include:

(1) Having allergies and allergic reactions to food, smoke, medicine and others;

(2) Very bright lights, extremely loud noises and usual odors or scents;

(3) Physical, mental or emotional stress or the combination of the three;

(4) Irregular sleeping and resting time;

(5) Exposure to heat, smoke and direct sunlight;

(6) Frequent skipping of meals;

(7) Frequent intake of alcoholic beverages that are rich in sulfate;

(8) Menstrual cycle fluctuations, taking birth control pills, and hormonal changes;

(9) Stress, tension and pressures;

(10) Foods containing monosodium glutamate such as snacks and finger foods, and tyramine such as red wines, preserved cheese, grilled fish, chicken livers and beans; and

(11) Other foods such as dairy products, fermented meats and those that are high in caffeine content.

Some of these triggers actually do not cause migraines, but avoiding them cannot help you to treat your migraine.

The best option to prevent migraine headaches cause is usually to try avoiding them, even though prevention is not always that effective as expected. But there are a number of procedures and treatments that are proven to help reduce the frequency and impact of migraine to you and to your health. Take a note of the following:

(1) Have a headache diary - a notebook that helps you keep track of the occurrences of your migraine, and all information about the remedies and procedures you have taken, your diet and your daily routine;

(2) Identify the early warnings of migraine - these include visual disturbances, fluid retention, mood changes, increase and decrease in appetite, sensitivity to light and sound, restlessness, dizziness, diarrhea and nausea;

(3) Always have a regular sleep;

(4) Avoid being stressed as much as possible;

(5) Limit alcohol intake;

(6) Avoid caffeine, monosodium glutamate and sulfate-rich wines;

(7) Take prophylactic medications;

(8) Take non-prescribed supplements;

(9) Avoid direct exposure to smoke, light and radiation; and

(10) Have healthy exercise routines.

Migraine Diet: Pain-Safe Foods

· Pain-safe foods virtually never contribute to headaches or other painful conditions. These include:

· Rice, especially brown rice

· Cooked green vegetables, such as broccoli, spinach, Swiss chard, or collards

· Cooked orange vegetables, such as carrots or sweet potatoes

· Cooked yellow vegetables, such as summer squash

· Cooked or dried non-citrus fruits: cherries, cranberries, pears, prunes (but not citrus fruits, apples, bananas, peaches, or tomatoes)

· Water: Plain water or carbonated forms, such as Perrier, are fine. Other beverages—even herbal teas—can be triggers.

· Condiments: Modest amounts of salt, maple syrup, and vanilla extract are usually well-tolerated.

Everyday Yoga

2017-11-06T03:04:00.001-08:00

Everyday Ayurveda ..

2017-10-25T22:35:00.000-07:00

Few day to day tips from ayurveda books to help one stay healthy.

Never sleep during the day as it leads to indigestion.
Drinking buttermilk is excellent as it is easily digestible, kindles hunger, instigates vata and kapha and cures dropsy, haemorrhoids, enlargement of abdomen, abdominal tumour, duodenal diseases, dysuria, enlargement of spleen, loss of appetite, and anaemia.
Ayurveda recommends vegetarian foods that give more nourishment to the body than non-vegetarian foods.
Always try to eat fresh lukewarm food and in limited quantities. Food should be taken at least 2 to 3 hours before bedtime, as it helps in ensuring proper digestion and a sound sleep.
Make oil massage a part of your daily routine.
Physical exercise should be an inevitable part of your daily routine. Apart from this, yoga practice will help in bringing lightness to the body, stability, ability to work, resistance to discomfort and will stimulate digestion.
Coconut water is sweet, coolant, easily digestible, relieves thirst, is an aphrodisiac, improves hunger and cleanses the urinary bladder.
Periodic use of rejuvenation therapy is considered important in maintenance of positive health, given, its therapeutic potential to delay the ageing process and improve quality of life.
Ayurveda also believes that mind is a very powerful tool in both causing and curing any disease, and hence, mental discipline and adherence to moral values are considered a pre-requisite for health. Hence, ethical basis of life is considered to be a vital health support system.
Take sattvic diet which consists of fresh fruits like pomegranate, apple, banana, oranges, grapes; grains like rice and wheat in small quantity and dairy like milk and ghee. It keeps the body clean and agile and mind calm and quiet. Fresh buttermilk, fresh green vegetables like spinach, green beans and moong dal are good examples of sattvic food. Although mild sweet taste is sattvic, too much sweet taste as in chocolates and sweets etc, increases Tamas quality. Such people have a steady mind and by their good manner, good character and righteousness.

Connection of Yoga with Mind

2014-12-25T22:28:00.001-08:00

The term "asana" refers to yoga poses or posture, and "prana" means breath. The different practices include vigorous breathing exercises, sometimes called "pranayama," others merely bring an awareness to the breath.

The meditative aspect of yoga is often achieved through an individual's mental focus on the asana and prana. This is frequently referred to as "moving meditation," though a yoga instructor may also dedicate a segment of class solely to a still meditation, usually practiced in a comfortable cross-legged position. In the latter instance, imagery may be used.

Regardless of the method of meditation employed, when the mind quiets down, when we learn to tune out the past, the future, and the stressors of the world and become aware of the present moment, it can do wonderful things for the body. "Yoga is definitely a way of getting to that point," says Joan Furman, M.S.N., R.N., and Holistic Nurse Practitioner in Nashville, Tennessee. But how do the stressors of the world physically affect our lives? "First of all, we know that the communications between body and mind are instantaneous. As soon as the mind has thought or feeling, there is an immediate and corresponding reaction in the body that pervades the entire system. Stress, whether chronic or acute, produces biological changes that are not only damaging, but can be deadly for anybody," says Furman, "especially someone whose immune system is compromised." Enough said.

With all this stress, tuning out the world through yoga, even for a few minutes, can be difficult. "To support the yoga practices, we need sangha, a community of like-minded people. This is especially true in healing, when pain and depression can so easily interfere

It is believed that one of the most important things that yoga and meditation can do is assist in reducing stress. "Meditation can calm the mind," he says. "That enables us to focus on the things we want to do, like healing." Though onerecognizes the existence of bodily stress, focus should also be on eliminating stress in the mind, and with effort, it is possible to experience a sense of peace that in ways is far deeper than that of the physical level.

Asana is performed with a lot of attention to anatomical detail. Attention is constantly drawn to alignment and different areas of the body we are focusing on. Through the physical body you can quiet the mind. Some of the poses are chest-expanding, often referred to as "open postures," and require some type of prop, such as a bolster or chair.

One theory underlying open postures is that the breath flows deeper and more naturally than in other postures. The props are used to assist students in accomplishing or holding a posture. You don't just fall into this system of yoga; there is a real way to do it. The practitioners gain a real sense of well-being and control over their bodies through the postures. This carries over to their daily lives.

Yoga For Inflexible People

2014-10-07T23:15:00.002-07:00

Steps for Yoga for inflexible people

Yoga stretching can provide you the desired flexibility but it takes time and you should have strong determination to do regular yoga practice. For improving the flexibility at a faster rate, you can practice the asanas to increase flexibility at least two times a day.

yoga for inflexible people

If your age is less, getting your flexibility back will be easier. Practice yoga stretches for 15 to 30 minutes, at least two times a day.

Flexibility improvement depends equally on your mental determination, diet and your yoga practice.

Yoga stretches should always be gradual and gentle.

Hold each stretch in a static position for 10 to 20 seconds or 2/3 yogic breaths, allowing the muscle to lengthen slowly. Stretch only to the point where you feel comfortable. If it hurts, stop. Gradually over a period of time, increase the duration of stretch up to 30 seconds and stretch your body slightly more each time.

Also increase the number of repetitions gradually. Do not hurry. Do the movements slowly while concentrating on the body part getting stretched.

Warm up first before starting stretching. Warm muscles, tendons and ligaments are more flexible and stretch more easily; stretching cold muscles can cause injury.

After the yoga asanas, do rhythmic breathing for 10 minutes at least. In the end, relax in shavasana (lying down with hands beside you and palms facing up) for 10 minutes.

So we start with easy asanas, which you are able to do comfortably.

Then you must follow this yoga sequence for three to four weeks to tone up the body before concentrating on specific asanas to improve flexibility. Listen to what your body is telling you. As you grow stronger and more flexible, the body will fall into the asanas easily.
If your body is not balanced doing specific yoga poses for flexibility it will not help.

Do not attempt to stretch your body beyond limits as this may result in yoga related injury.

Listen to what your body is telling you. As you grow stronger and more flexible, the body will fall into the asanas easily.

Your flexibility will improve with practice of yoga asanas, but to see appreciable improvement you have to do regular practice for six to eight weeks.

Flexibility will improve once your weight is controlled and toxins are removed from our body and you will feel lighter.

Take control of your diet. Avoid tea, coffee, sodas and all types of junk food. Include more leafy vegetables in your diet, and eat raw vegetables as salads.

This type of simple food will be easy to digest and the energy can be used for more exercise. Also, you will be able to reduce weight.

You should be regular in your yoga practice. Take proper sleep.

After your body is conditioned, we will start the focus on asanas for inflexible people. Do yoga two times a day or do more repetitions. Whenever possible in the day, sit on your yoga mat in sukhasana or vajrasana. You can sit in vajrasana even after taking meals.

After dinner sit in vajrasana until you feel comfortable. If you can eat simple nutritious food, yoga for inflexible people exercises can tremendously improve your flexibility.

You can expect good results in four to six weeks. But remember, be regular and call me if you need any guidance.

Yoga for relief from Headache

2014-05-12T04:55:00.000-07:00

Adherents to yoga as a remedy for migraines have stated that the frequency of their headaches lessens significantly when yoga is done on a regular basis. Plus, the simple action of yoga as a form of exercise has been shown to increase endorphins. Since exercise typically makes people happier, they are more likely to be able to deal with their headaches rather than have their lives taken over by them.

As long as a man or woman is healthy enough to engage in regular yoga classes and regimens, there’s no real reason to avoid it, even if the exerciser has a headache. At the very least, yoga can distract the mind from the pain of the headache, and that might just be enough to help get through the day. It’s much better than popping pills or feeling out-of-control.

75 percent of all headaches stem from muscle tension in the back of the neck, and yoga can lessen the stress in that area. Breathing exercises, known as pranayamas, are also recommended for tension headaches.

Practice yoga poses to help get relief from headache are :

Cat Pose :

Rest on your hands and knees, with your belly facing the floor.

Inhale deeply.

Exhale and pull in your abdominal muscles, tailbone, and butt.

Pressing down on your hands, press your back toward the ceiling so your spine rounds.

Seated Forward Bend / Paschimottanasana :

Sit up straight with your legs together, stretched out in front of you. Point both feet straight up towards the ceiling.

Be sure you are sitting straight up on the sitbones with your spine straight. Many people benefit at this point by removing the flesh from underneath the sitbones so as to help remove curvature in the spine.

Inhale, and stretch your arms up over your head. Following the direction of your hands, at the same time lengthen the entire spine upwards.

Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down.

If you can reach your feet, the ideal hand position is to wrap your index fingers around the big toes, with the thumbs resting on tops of the big toes.

If you cannot reach your feet yet, let your hands fall comfortably on top of the shins or thighs, or alongside the legs on the floor, or wherever they can comfortably rest.

For this posture, try to avoid a lot of curvature in middle part of the spine. It is best to keep the back more straight, although not rigid, and bend from the hip area.

Be sure to keep the feet pointed straight up towards the ceiling and together.

Once in position, you can gently pull with the arms on the feet or legs, stretching the head more towards the feet and giving an additional stretch to the spine and backs of the legs.

As you continue to hold the posture, relax as much as possible, especially in the shoulders and hips. With each exhale let your breath do the work - ideally the abdomen should fall closer toward the thighs, the chest toward the knees and the head towards the feet.

Hold the asana for 30 seconds at first and work up to 5 minutes or more.

Child’s Pose / Shishuasana :

Start in a kneeling position.

Drop your butt toward your heels as you stretch the rest of your body down and forward.

In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat.

You should feel a mild stretch in your shoulders and buttocks and down the length of your spine and arms.

5 Yoga Poses to Run Better

2013-08-06T03:53:00.002-07:00

When I first started running, I felt sore and tight, despite stretching thoroughly afterwards. I started thinking that running wasn't meshing well with my yoga practice. Yoga helped me loosen my muscles, but running only seemed to tighten them. A few runs and a bit of research later, I changed my mind. Running and yoga complement each other quite well, and I don't need to end up sore and tight after my runs after all. The right combination of run better with yoga poses can help you stretch out and loosen up after your runs, keeping your muscles and joints healthy and preventing tightness.

Running and yoga work together in other ways, too. While you're running, the breathing you practice in yoga (pranayama) can actually help you keep breathing steadily, even during intense parts of the run. Plus, there is a certain peace that accompanies running (and walking). That repetitive motion allows your mind to clear, and the path that lies before allows your eyes to focus on the horizon. Add some motivating music, and you've got quite the relaxing and stress-relieving workout, much like a good yoga session!

I designed this yoga routine with runners in mind. You'll need a yoga mat, yoga block (or a chair), and a yoga strap (or towel) for these poses.

Seated Wide Angle Forward Fold (Upavistha Konasana)

This pose stretches the hamstrings and calves; the forward fold straightens and lengthens the spine.

From butterfly pose, extend your legs out to either side of you at a 90 degree angle. If you can straighten the legs, flex the feet and engage the quadriceps (by lifting your kneecap) to keep your knees from locking. Lean forward slightly and place your hands on the mat. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you to the wall); with every exhale, allow the body to sink lower (chest closer to the floor).

TIP: Bend your knees as much as you need to, and bring the legs closer together if needed.

Cow-Face Fold (Gomukhasana)

This is one of my favorite poses! It's incredibly effective for stretching the piriformis, a small, hard-to-stretch muscle deep in your glutes, as well as your hips and IT band. The piriformis tends to become tight in runners.

From a seated position, bring your left foot back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. (If your hips are tight, your top leg/knee might stand rather than lie flat—that's OK.) Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly, gazing past the end of your nose. For a deeper stretch, flex your feet. You can also place your hands on the floor in front of you and lean forward to intensify the stretch. Repeat on the other side, with the left knee on top this time.

TIP: Make sure both hips stay on the ground in this pose.

Standing Wide-Legged Forward Fold (Prasarita Padottanasana)

This pose opens the hips and stretches the hamstrings.

Turn to the right and step your feet about a leg's length apart. Turn your heels slightly out and your toes slightly in. (Imagine you're slightly pigeon-toed.) Inhale and stand tall and stretch your arms out to a T (not pictured). Exhale and fold forward, taking your hands to the floor or a yoga block. Allow your head to hang down, straightening your spine. Gaze past the end of your nose. After five breaths, inhale as you roll up slowly, engaging your abs and pressing in to your feet to help you rise. Exhale and step your feet together.

TIP: Keep your knees slightly bent if your hamstrings are tight. If you straighten your legs, take care not to lock your knees. For a deeper stretch, engage the quadriceps by lifting up on your kneecap.

Standing Forward Fold with "Ragdoll" Arms (Uttanasana)

Stretch the hamstrings and straighten the spine with this pose.

Inhale and take your hands to your hips as you step your feet hips' width apart. Exhale and fold forward. If you can straighten your legs in this pose, grasp each elbow with the opposite hand. If you can't straighten your legs or if you need more support, place your hands on a yoga block or a chair (not pictured). Allow your head to hang down limply like a ragdoll, straightening your spine. Gaze past the end of your nose.

Pyramid Pose (Parsvottanasana)

Pyramid pose stretches and strengthens the legs, particularly the hamstrings.

Step your left foot back about 3 feet. Your left toes will pivot in at a 45 degree angle. Your right foot faces forward. Inhale and stand tall and lean out over the front foot. Drop your hands to your shin, a yoga block (pictured) or on either side of your front foot. Drop your forehead so it's facing your leg. With every inhale, feel your spine growing longer (imagine the crown of your head reaching to the floor); with every exhale, allow the body to sink lower (the forehead is getting closer to the front leg). To come up, inhale and roll up slowly, pressing into your front foot for support. Repeat on the other side for five breaths.

TIP: For a deeper stretch, interlace the fingers behind your back and roll the shoulders back and down before leaning forward.

More about Yoga for Runners

The Best Yoga for Hips

2013-07-11T04:56:00.003-07:00

Some people have naturally open hips and, therefore, hip openers in yoga feel like heaven. For others who have tight hips or hips that have been made tight by running or sports, hip openers can be the most dreaded part of a Yoga for Hips class. Pigeon gets called, and all of a sudden you stop breathing, or a seated wide legged-forward fold is in the sequence, and you just grit your teeth and wait for it to end.

Sound familiar? Trust me when I say I have been there—yes, me, a yoga instructor! It took countless times of showing up to the mat, breathing, and relaxing for this pattern to change. Things don’t happen over night, but if you take the time to let your hips relax and open in their own time, hip openers will feel amazing! Bonus: so too will your back and all of the other parts of your body connected to your hips.

These poses might do the trick to help your hips. If one of them doesn’t sit well with you after breathing there for a while, try another. Pick any five of these openers each day—switching them up each time—breathe into them, and the opening will happen!

Pigeon: From down dog, sweep right shin toward the front of the mat, right knee toward right wrist and right ankle toward left wrist. (If right hip is elevated, set a rolled blanket or firm pillow underneath it.) Crawl hands forward until head is on the ground (or prop head up with soft blocks or blankets), and breathe here for 10 deep breaths. Repeat on left side.

Ankle to Knee: Sitting upright, take right shin parallel to the front of the mat and stack left shin directly on top of and in line with it, keeping feet flexed to protect knees. (If knees and ankles don’t touch, place blankets in between them.) Breathe here for 5 deep breaths, then repeat with left shin on the bottom.

Low Lunge with Back Knee Down: From down dog, step left foot forward between hands, then tap back knee down. If this is enough, you can stay leaning forward, but if there is more space, start to crawl hands up onto right thigh, bringing spine upright. Breathe here for 5 deep breaths, then repeat on the left.

Lizard: From down dog, lift right leg high to down dog split, open hip, bend knee, and step right foot outside of right hand. Tap left knee to the ground and, if it feels good, gently lower forearms to the ground. Breathe here for 5 deep breaths, then repeat on left side.

Warrior Two: From down dog, step right foot forward between hands, spin left heel down with the foot slightly angled out, and windmill arms open, left arm reaching toward the back of the mat and right arm reaching toward the front of the mat. Bend right knee, keeping it in line with right ankle. Stay here for 5 deep breaths, then repeat on left side.

Half Chair, Half Ankle to Knee: Stand up tall with feet parallel and under hip bones, shoulders in line with hips. Close eyes for 3 long, deep breaths. On the next inhale, bend knees and sink hips down as if sitting in a chair. Reach arms up toward ears, keeping shoulder blades down. Transfer weight into left foot and cross right ankle over left knee, keeping right foot flexed to protect knee. Stay here for 5 long, deep breaths, then repeat on other side.

Squat: From standing, heel-toe feet wide apart, pointing toes out so that hips are open. Start to soften and bend knees, releasing hips toward the ground, hovering above at whatever height feels good for you. Take elbows inside of thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Try to keep spine long. Breathe here for 5 to 10 deep breaths.

Seated Wide-Legged Forward Bend: Sit up tall and open legs wide to sides until there’s a little tension but not so much that it is uncomfortable. Walk hands forward between legs, keeping torso long. Stay here for 10 long, deep breaths.

Frog: Come to all fours and place a blanket under right knee, just off the mat. Slowly allow right knee to slide away from body as you lower hips and then chest toward the mat. Make a pillow with hands for head (or use a block). Allow hips to sink to wherever is still comfortable and breathe there for 5 to 10 deep breaths.

Half Happy Baby: Lie on back with legs straight. Bend right knee, hugging it in toward chest. Take outer edge of right foot in right hand, reaching right knee toward right armpit. Rock softly from left to right if that feels nice, and stay here for 5 deep breaths. Repeat on left side.

Reclined Cow Face Pose: Lie on back and cross right knee over left, winging feet out to the sides slightly. Take hold of right foot with left hand and left foot with right hand. Keeping knees stacked, direct feet with hands, moving in the direction of getting shins into one long line. Bend elbows and flex feet. Breathe here for 5 to 10 breaths, then repeat on other side.

Reclining Goddess Pose: Sit with knees bent and feet on ground. Place a yoga block (preferably foam, which is softer than cork) behind you where you think your shoulder blades will rest when you lie back and place another where you think your head will rest comfortably. (Adjust blocks for what your body needs right now. You can start with both blocks on the lowest setting, perhaps increasing the shoulder block one setting at a time as your body allows.) Gently release back onto shoulder block so that shoulder blades are just above the block (the block will be at middle back). Release head to second block so that it is comfortable for neck, adjusting block height as needed. Once comfortable, take feet together and knees apart, allow arms to relax on either side, and breathe here for 10 deep breaths.

Yoga for the People : Top Yoga Poses for Men

2013-07-10T22:50:00.001-07:00

1. Mountain (Tadasana)

What it does: Simple but effective, mountain pose builds a solid foundation for all other standing poses. It strengthens and returns flexibility to your feet, improves your posture, and works your thighs and core.

How to do it: Stand with your big toes touching and heels slightly apart. Balance the weight evenly on your feet and lift up the arches. Engage the thigh muscles slightly to lift up the kneecaps, but avoid locking your knees.

How to get better: With every inhale, imagine lengthening your spine by stretching your head toward the ceiling. Keep your shoulders relaxed and your shoulder blades drawing down your back.

2. Tree (Vrksasana)

What it does: Like other standing balance poses, tree pose will improve your focus while strengthening the muscles in your ankles, calves and thighs. It also stretches the inner thigh and groin muscles on the bent leg.

How to do it: Shift your weight onto your right foot, pressing it firmly onto the floor. Bend the leftt leg at the knee and place the sole of the left foot on your inner right thigh. Point the toes toward the floor. If this is difficult, you can also place the sole of the foot on the inner calf or ankle (but avoid the knee). Bring your palms together in front of your chest and keep your weight centered over the left foot. Press the right knee back to open the groin while keeping your hips parallel to the front of the room. Release the foot and repeat on the other side.

How to get better: To improve your balance, keep your attention on the floor a few feet in front of you.

3. Standing Forward Bend (Uttanasana)

What it does: Standing forward bend can calm your mind, while also stretching the hamstrings and muscles of the spine.

How to do it: Start in mountain pose with your hands on your hips, then exhale, tucking your chin slightly toward your chest and bending forward at the hips. (As you fold forward, lengthen the front of your torso to avoid curling the spine.) Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. (If you can’t touch the floor, cross your forearms and grab your elbows.) To come out of the pose, bring your hands to your hips and lift up on an inhale. Keep your chin tucked and lengthen the front of your torso as you come back up.

How to get better: If your hamstrings are very tight, bend your knees slightly to let the spine stretch toward the floor. Avoid pulling yourself down with your hands—let gravity do the work.

4. Warrior I (Virabhadrasana I)

What it does: Warrior I is often encountered during the Sun Salutation sequence. In addition to improving your balance, this pose stretches and strengthens the ankles, calves and thighs. It also stretches the chest, lungs, shoulders and groin.

How to do it: From mountain pose, step your right foot forward and lift your arms overhead. Turn your left foot 45 to 60 degrees to the left. Bend your right knee until it is over the ankle. Bring the hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together, if possible, or keep your hands shoulder width apart with your palms facing each other. Look forward or up at your thumbs. When done, step the right foot back into mountain pose. Repeat on the other side.

How to get better: The most challenging part of this pose is lining up the front heel with the arch of the back foot. If you feel unbalanced, widen your stance.

5. Downward-Facing Dog (Adho Mukha Svanasana)

What it does: Downward-facing dog, another pose found in the Sun Salutation sequence, strengthens the legs and arms, while stretching the calves, hamstrings, shoulders, hands and wrists.

How to do it: Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor, with index fingers pointing forward. As you exhale, lift your knees off the floor, keeping the knees slightly bent. Stretch your tailbone toward the ceiling to lengthen your spine. Press your heels down toward the floor and your thighs back to straighten your legs. Keep pressing the base of your index fingers into the floor and lift along your arms from your hands to your shoulders. Draw your shoulder blades against your back and down toward your tailbone. When done, drop your knees to the floor.

How to get better: It’s okay to keep the knees slightly bent in this pose—focus more on lengthening your spine. Use your triceps to straighten your arms, but keep the shoulders from moving toward your ears.

Yoga and the Back Pain

2013-06-25T23:05:00.001-07:00

Back pain, one of the common problems of present day, is caused due to stress and tension in the muscles that support the spine. Sedentary lifestyle, stress, overuse or under use of the back, postural mistakes are unconscious triggers to the widespread problem of back pain. Regular exercise is a redeeming feature that brings relief to back pain.

Backache strikes when the muscles are under fatigue, commonly at the neck or lumbar region (where most twisting, turning or bending occurs). Frequent backaches occur due to overstrained or over stretched muscles, improper sitting positions, stress, lumbar scoliosis and earlier injuries. Many conditions cause back pain and they can be treated with conscious and gentle yoga practice. It has proven to be a safe and effective way to alleviate many forms of back pain and prevent its recurring bouts. However, all cases of back pain need to be evaluated by a medical expert for diagnosis and treatment.

Healing Benefits of Yoga

Yoga strengthens muscle groups. Many postures in yoga strengthen the back and abdominal muscles and help the body maintain a proper upright posture and movement. Stretching and relaxation reduces tension in stress carrying muscles. When these muscles are well conditioned, it helps to offset back pain.

Yoga eases lower back pain, by stretching and strengthening the muscles of the lower back. It increases blood circulation, which brings healing nutrients to the injured tissues. Yoga for the Back also helps maintain a natural curvature of the spine that is crucial in avoiding lower back pain.

Thus, Yoga is an excellent therapy for healing injured and sore back muscles, speeding time to recover from an injury and preventing re injury. It also reduces the risk of disability due to back pain. In short, Yoga increases awareness of the body and keeps the body healthy and supple.

How to Lose Weight with Yoga

2013-06-25T03:19:00.000-07:00

A month ago I was exercising rarely and had packed 5 extra pounds on my thighs and backside to prove it. My favorite blue jeans were banished to the back of a drawer, and I was fidgeting in bed every night. I was exhausted but too wired to sleep. It was awful. But I'd be lying if I said it was unusual. As a freelance writer, part-time editor, and live-in girlfriend to a night-owl musician, I work crazy hours and go out as often as I can. Sure, I'd go on mini health kicks for a week here and there. Then I'd get bored and return to pulling all-nighters and gorging on nachos. In a way, I was the worst person to test yoga for weight loss potential. But, in another, I was the best. Most people fall off the exercise wagon as quickly and as often as I do. If I could make yoga stick and slim down, it would bode well for yo-yo dieters everywhere. It would also be pretty surprising, considering that yoga is farbetter known for promoting relaxation than burning fat.

As a sporadic fitness fan, I'd taken yoga classes at gyms and studios around New York, and had even done Bikram one or two times a week for almost a month last summer (until a beer-soaked trip to Europe broke my momentum). My objective was to find a way to do yoga no less than four times a week and see if that alone—I planned to eat the same as always, no dieting—would melt away my excess flab. It took a hefty amount of trial and error to find a routine that fit my unpredictable life. But by the end of Week 3, I was shocked to discover that yoga was starting to become a part of who I was—and that the number on the scale was steadily dropping.

Week 1: No Way Om

Since I had fond, if fuzzy, memories of hot yoga, I slotted it in for two of my four weekly workouts. Only now I lived 30 blocks from the nearest Bikram studio and, on most days of the week, work would make my only option an 8 PM class. Not ideal, but worth a try.

That first Monday I was working at home and struggling to meet a monster deadline. When 7:30 rolled around, I struggled to shift gears. Yoga. Yoga. What did I need for yoga? It was 7:58 when I rolled in, and the place was packed with a crowd that was as unrealistically fit and attractive as the cast of Lost. I shimmied through the swarm of bodies in the locker room, changed hunched over in a corner, and had to ask two chatting Evangeline Lily look-alikes to make room for my mat on the floor. Apparently Bikram had become way more popular since the last time I tried it.

I did my best to focus as I followed the teacher through the 26 postures over the course of 90 sweltering minutes (the room was heated to a suffocating 105 degrees). After class I was so dizzy I had to stand next to my bike for a while, just breathing the cool night air, before I felt steady enough to ride. When I got home, it was 10 p.m., and I still had to shower. My boyfriend and dog shot me accusatory looks from the couch as I headed to bed completely exhausted—only one night into my weight-loss experiment, and I was already neglecting my family.

The two slow-moving hatha classes I took that week were a walk in the park. There's a low-key studio right around the corner from our condo and the classes were blissfully small though still time-consuming at 75 minutes. Another downside: They were a little too easy. The stretching felt wonderful and my muscles were getting a mild workout from all those warrior Is, IIs, and IIIs, but it seemed like a shame to exercise for that long yet burn so few calories.

By Friday I had somehow managed to drop a pound and was already sleeping better and feeling less tense. My outlook, on the other hand, was crappy. There was no way I had the time or money to keep this up. Four classes had added up to $64, and I hadn't run a single errand or seen a friend all week. If I wanted to meet my goal of becoming a size 4 yogi, I was going to need a Plan B.

Easy way to Get Glowing Skin

2013-06-11T05:28:00.002-07:00

We all know the basics of good skin by now, right? Always wear sunscreen, and if all else fails, fake it with a good bronzer or some pretty blush. But here are a few secret tips that don’t take a lot of time or money. From tweaking your skin care routine to no-fuss secret foods that give your skin a boost, here are some of our new favorites.

How to get glowing skin: Don’t skip toner.
We know it’s hard enough to remember to moisturize every night, but adding toner to your daily routine could make all the difference to your face. It can help balance your skin’s pH level and shrink the look of pores—talk about a clean sweep.
How to get glowing skin: Use an illuminating BB cream.
The lightweight consistency of beauty balm is great for transitioning your beauty routine into the warmer-weather months, and it’s also packed with moisturizing and anti-aging benefits. Your skin will look sexy in one easy step.
How to get glowing skin: Exercise daily.
Getting your heart pumping doesn’t have to entail a marathon session at the gym. Quick 10-minute breaks throughout the day (like taking a walk around the block or climbing the stairs at work) can get your blood flowing and bring a natural flush of color to your skin.
How to get glowing skin: Eat cucumbers.
Cucumbers contain vitamin C and caffeic acid, two antioxidants that help fend off wrinkles and sun damage. Vitamin C gives your skin a boost of collagen and elastin, which keeps you looking radiant. Plus, you can save the leftovers for a cooling eye mask or add them to your water for a refreshing twist on plain old H2O.
How to get glowing skin: Use your night cream in the morning.
Because our night creams are typically more hydrating than daytime lotions, use one in the morning before applying sunblock for an extra dose of moisture.

Yoga and Health Benefits

2013-06-04T22:28:00.002-07:00

Yoga and Health

Chronic Backpain
When doctors at the HMO Group Health Cooperative in Seattle pitted 12 weekly sessions of yoga against therapeutic exercises and a handbook on self-care, they discovered the yoga group not only showed greater improvement but experienced benefits lasting 14 weeks longer. A note of caution: "While many poses are helpful, seated postures or extreme movement in one direction can make back pain worse," says Gary Kraftsow, author of Yoga for Wellness, who designed the program for the study.

Depression
Low brain levels of the neurotransmitter GABA are often found in people with depression; SSRIs, electroconvulsive therapy, and now yoga, it seems, can boost GABA. Preliminary research out of the Boston University School of Medicine and Harvard's McLean Hospital found that healthy subjects who practiced yoga for one hour had a 27 percent increase in levels of GABA compared with a control group that simply sat and read for an hour. This supports a growing body of research that's proving yoga can significantly improve mood and reduce the symptoms of depression and anxiety.

Menopause
A preliminary study at the University of California, San Francisco, found that menopausal women who took two months of a weekly restorative yoga class, which uses props to support the postures, reported a 30 percent decrease in hot flashes. A four-month study at the University of Illinois found that many women who took a 90-minute Iyengar class twice a week boosted both their energy and mood; plus they reported less physical and sexual discomfort, and reduced stress and anxiety.

Yoga and Heart Failure
A regimen of yoga is safe for patients with chronic heart failure and helps reduce signs of inflammation often linked with death. More than 5 million Americans have chronic heart failure, a long-term condition in which the heart no longer pumps blood efficiently to the body's other organs.
Researchers at Emory University School of Medicine in Atlanta who measured the effects of an eight-week yoga regimen on heart failure patients found the yoga routine improved exercise tolerance and quality of life.

More on Yoga and Health

Uniqueness of Surya Namaskar

2013-06-03T22:45:00.001-07:00

Surya Namaskar

Best Energization Technique -Surya Namaskar brings a unique dimension to yoga. It energizes the body through a combination of stimulation and relaxation techniques. It can be singularly useful for people with either Tamas (inertia), Rajas (hyperactivity) or Satva (balance). In every human physiology, we have both stress response and relaxation response but we do not seem to have control over them. Yoga, and especially Surya Namaskar, brings a voluntary control over this involuntary capacity of human physiology and personality.

Best Aerobic tool -Surya Namaskar is also a very effective cardiovascular exercise. There is a common concern that Yoga does not provide adequate cardiovascular endurance. Not only does Surya Namaskar have cardiovascular benefits it is also least likely to cause injuries to muscles and joints. This is attributed to the continuous variability of muscle length during a flow of 10 postures reducing the probability of the types of injuries typically seen in other forms of aerobic activity. Surya Namaskar practice produces hormonal balance thereby resulting in overall good health. According to recent research (Pubmed), Surya Namaskar can result in an energy expenditure of 230 kcals during a 30 min session for a 132 lb individual.

Breath Work - The alternate expansion and contraction of the chest helps in regulating and deepening the breath through the practice. For a novice yoga practitioner, it is hard to synchronize breathing with body postures. Regular practice of Surya Namaskar is the best way to learn the breath synchronization aspect of yoga practice.

Sense of body awareness – We are usually not aware of our bodies all the time. If we were, we would be sensitive to our posture, our discomforts and thereby avoid unnecessary wear and tear and be able to detect the onset of diseases. Surya Namaskar enhances this body awareness and improves overall quality of life.

Social Transformation – A mindful person is by nature more aware of other people’s feelings and hence tends to exhibit more empathy and kindness. Regular Surya Namaskar practice not only helps individuals with their personal health but benefits the entire society by moving people towards a more harmonious life one individual at a time.

Some other Physiological Benefits:

Cyclic Practice of yogic postures in Surya Namaskar helps to loosen up joints and muscles in a short period of time. Abdominal Organs are alternately stretched and compressed. This ensures proper functioning of the organs. Surya Namaskar removes nervous tension and anxiety due to the dynamic nature of the practice. This practice also has a profound positive effect on the back as it involves alternate backward and forward bends. It also improves spinal flexibility and results in improved immunity.

What is Yoga ?

2012-10-15T03:52:00.001-07:00

What is Yoga.?

Yoga is not mere acrobatics - it is a holistic approach of uniting the body, mind and spirit.
Yoga and yoga postures are beneficial as they bring a harmonious balance within your system. A state of total well-being is not just a healthy body, but a healthy mind and spirit too. Yoga works on all these facets.

You will be able to experience its subtler and deeper benefits only by practicing yoga regularly over a period of time. Yoga encompasses yoga postures, timeless ancient philosophy, pranayamas (breathing techniques) and meditations, which take you beyond the body level, offering a deeper spiritual experience.

Benefits of Yoga

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas or yoga poses. As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine.

Yoga is a natural exercise for everybody. We have been doing yoga right from the time we were babies.
Yoga can give you the energy and enthusiasm to create your weight loss plan and more importantly the inner strength required to stick to the plan. Create a strategy based on clear understanding of your problem.
Yoga can support your weight loss goals by giving a healthy direction to your life energy.
Balance your body with yoga postures. Some yoga postures, when done correctly, massage the endocrine glands and the digestive system which improves digestion.
Lastly and most importantly, control how much, how & what you eat with yoga. Regular yoga practice can give you a valuable and unshakeable body consciousness that will help you eat less and help you eat the right food.