A yoga lifestyle is one that goes beyond the mat. The way that you live your life off the mat can impact your everyday life. By living a yoga lifestyle, we begin to have more meaningful relationships with our family, friends, and the world around us. In return, it creates a more meaningful and rich experience for us personally.
Living a yoga lifestyle is about how we live each part of our lives. It is through our own asana and meditation practices that we begin to uncover new insights that we create and live a more balanced life. As a yogi, we discover (as I have in my own life) that these insights are a part of a lifelong journey of learning that never ends. We continue to grow (and hopefully) learn something new not only about ourselves, but the world around us.
Here are 7 ways on how to live a yogic lifestyle:
Learning to let go of the things that no longer serve us: What can you begin to let go of? Old thought patterns and ideals that no longer serve your overall well-being. Grudges, hurt, pain, etc., that we haven’t let go of from years ago. Don’t get stuck in your own story.
Show compassion towards yourself: Our internal dialogue is often full of blame and judgment. We blame, judge, and shame ourselves for our pain. We abandon ourselves and look to whoever (or whatever) can give us comfort. We talk to ourselves in ways that we would never talk to others. Because we’re convinced we deserve it. Self-compassion creates a caring space within you that is free of judgment—a place that sees your hurt and your failures and softens to allow those experiences with kindness and caring. As one of our human family, don't exclude yourself from the circle of compassion. Seeking comfort in our unconditional goodwill towards ourselves is a lifeline for our well-being.
Cultivate an attitude of gratitude: So often we go through our daily lives wishing we had more, but when is the last time you actually paused to give thanks for what you do have? The more we practice gratitude, the happier we will become. Once we stop thinking about the things and what we supposedly don’t have, we feel more at peace and ease. Keeping a “Gratitude” journal is a great way to begin practicing gratitude in our daily lives. By writing down just 3 things you’re grateful for every day, you will begin to see a noticeable difference in how you feel.
Being authentic: In a world that rewards flawlessness, it’s hard to separate our identity from what we pretend (especially on social media). The masks we wear might seem authentic, but they are just a disguise. Being yourself is not about standing out. Or being different to others. Being authentic is following your path, not comparing yourself others. Authenticity is about accepting yourself as you are.
“Authenticity is the daily practice of letting go of who we think we are supposed to be and embracing who we actually are.”
Living intentionally: Living intentionally requires clarity. When you are clear about what makes you happy, healthy, loving and wonderful, you can be happy, healthy, loving and wonderful. Remove the excess, the distractions, and every other unimportant, unnecessary thing. Get clear on what matters to YOU by getting rid of everything that doesn’t.
Be open minded: Being open-minded doesn’t mean that someone is indecisive or wishy-washy. Opening up your mind to new ideas allows you the opportunity to change what you think and how you view the world. Learn a new way of doing something. Try a new recipe or put a twist on an old recipe that you’ve always loved. When you open your mind, you allow yourself to experience new ideas and thoughts and you challenge the beliefs you currently have.
Approach your health holistically: Rather than focusing on illness or specific parts of the body, this ancient approach to health considers the whole person and how he or she interacts with his or her environment. Holistic health emphasizes the connection of mind, body, and spirit. The goal is to achieve maximum well-being, where everything is functioning at the highest level possible.
Disclaimer: The information and exercises provided within this web site are to be used at your own discretion and under professional guidance. They are not offered as a replacement or substitute for professional medical advice or treatment. If you believe that you may suffer from a physical or emotional impairment, it is strongly recommend that you seek advice from a licensed health care professional before embarking on this or any other exercise program.
Just saying the name Pigeon pose can evoke a myriad of emotions for most yogis; they either love or hate this asana. Those with open hips that easily externally rotate will happily get into pigeon without hesitation or fuss. However, yogis who favor internal over external rotation of their hips, those who may run, cycle, or sit (all of which tend to tighten the muscles of the hips), may find pigeon pose uncomfortable or avoid the pose completely.
Fortunately, there are numerous variations of pigeon pose and a modification for everyone. Whether you want to make this asana more accessible, or go deeper and relax more into the pose. Here are my 5 favorite variations of pigeon pose to get you started.
Standing Pigeon: You can build strength and balance with this Pigeon variation. Stand on one leg and bring the opposite leg over crossed in front of you holding on to the foot and heel(similar to a figure four). Try to stand tall without hyper-extending your hip. Repeat other side.
Seated Pigeon: Try this seated Double Pigeon Pose sometimes called Fire Log Pose to keep both hips solidly rooted to the ground. This grounding helps prevent the asymmetrical shifts in the lower back. From a cross-legged position, shins stacked on top of one another, place your right ankle on top of the left (keeping both feet flexed to prevent knee injury). Don’t worry if your right knee has some gapping between the left leg, you can place a block or a towel to fill in the gap. Rest your fingertips on the floor at either side of your body. Those who are more flexible, walk your hands forward along the floor, folding your torso over your crossed legs. Repeat other side.
Reclined Pigeon: This variation is ideal for yogis with sensitive knees. It still allows for a hip-opening stretch while keeping the knees protected. Lie on your back. Place your right ankle across your left thigh close to the knee. Externally rotate your right thigh then bring both knees towards your chest. Thread your left arm through the gap between your legs and reach your right arm around the outside of your legs to clasp hands either around your left shin or at the back of your left thigh. Keep your head and shoulders on the ground and relax into the posture. Draw your knees closer to your chest to increase the stretch. Repeat other side.
Upward Pigeon: This more “traditional” Pigeon pose is a deep stretch for your hips and inner thighs. This Pigeon pose is one of the most commonly practiced poses in yoga classes. From Downward Dog, step your right foot forward, placing your right knee just to the outside of your right wrist and the top of your right foot behind your left wrist. The front side of your left leg will come to the floor. Your left foot might come right behind the left wrist so that your shin is parallel to the front edge of your mat (it’s likely that your foot will feel be somewhere between your left wrist and your left hip point). Once you have your front leg in a comfortable position, tuck your left toes under and scoot your left knee a little further back on your mat. Release the top of your left foot to the floor with your toes pointing back. Repeat other side.
Sleeping Pigeon: This version of Pigeon is a deep and powerful stretch for your hips. Going beyond the basic pigeon pose, this increases both the intensity of the stretch as well as the relaxation of the pose. Sleeping Pigeon takes a basic hip-stretching pose by lowering the chest down to rest over the top of the stretching leg and adds a deeper sensation to the stretch. Begin getting into this pose by following the same instructions from the previous pose. For a more intense stretch, extend your arms and chest to the ground in front of you. To fully experience the pose, keep the spine long versus rounding. Make sure to begin by placing the belly down, then the ribs, and finally the chest and head. This keeps your spine in proper alignment and gives you better posture and a deeper stretch.
Caution: If you have any knee injuries or surgeries some of the above poses can put pressure on your knee cap. Alternatively you can turn over onto your back and pull your leg toward your chest for a “supine pigeon” (reclined pigeon). This takes the pressure off the knee joint while also giving a similar hip stretch.
Modify any of the poses when needed by using props. Slide a yoga block or rolled up towel under your hip (the bent one) for extra support. There’s nothing to be ashamed about using props - even the most flexible yogis have days where they need some added cushion to protect their bodies.
For many people their daily lives consist of a lot of sitting; whether that comes from work, school or driving, we sit for many hours these days than previous times. Some people try to balance that with exercise, such as walking, running, cycling swimming or cardio, but how many of us spend quality time stretching our muscles, tendons and ligaments? Lack of stretching leads to immobility of joints, mainly the hips and shoulders, causing stiffness and, often at times, pain. How does your lower back feel? How about the muscles between your shoulder blades? Where do you carry your stress? We spend a lot of time on our cell phones, computers and tablets, hunched over. This shortens the muscles in the front of the shoulders, this atrophies the hip flexor muscles. To combat this, practicing the above yoga poses on a daily basis can begin to reverse the effects of tight hips and shoulders. Just a few minutes of yoga can make a big difference for your overall well-being!
Today the whole world is in a state оf conflict and so are wе. Thеrе are conflicts within us and outside us. External conflicts are a dime a dozen and of seemingly gigantic proportions. Howеvеr, what's funny is that the onеѕ inside our heads are really the conflicts that trouble us the most. We have forever been obsessed wіth materialistic desires and we think (yes, we think) that fulfilling these desires is the key to true happiness. But is that really so? Sure, a new car, the latest state-of-the-art gadget, a swanky apartment, (for some, a new wife or a new husband falls into this category), wіll provide a feeling of happiness and content. However, this kind of 'happiness' is superficial and short lived. Does this happiness translate into inner peace? No, it doesn't. Well, then how does one find inner peace? Read on to know the answer to this question.
Inner Peace - An Explanation
Before you go abоut finding іt, уоu ѕhould know what exactly inner peace is. Only then will уou realize that уou have found it, if and when уou find іt. Inner peace is a state of being, a state of mind. It is when уou are oblivious of everything else around уou and are one wіth the universe. When you are at peace wіth уourself, nothing, and no other thing around you matters anу more. It is a spiritual connection bеtwееn уour body, mind, soul and the soul of the universe. Finding inner peace is an integral part оf spirituality and it plays a major role in a person's spiritual growth. Nobody can give уou inner peace, it is something that уou muѕt discover on уоur own.
Finding Inner Peace and Happiness
Thеre is no formula as such. Inner peace is not ѕоmеthіng that уou сan get at the press of a button or in exchange for a hundred dollar bill. It is about managing уour mind and уоur energies. Inner peace is a state where уour mind is absolutely still, a state where уour whole body and soul experiences a newfound freedom, a state of being bathed іn a sea of positive energy, a state where уou are cleansed of all traces of negativity. Achieving such a state is something that is rarer than the rarest of happenings. To understand what I'm talking abоut, here's a simple exercise for уou to do.
Stop all other activities that уоu maу bе doing right now. Lean back into уоur chair and close уour eyes. Let уour breathing remain normal. Listen to the sound of уour breathing. As уou inhale, feel the purity оf oxygen entering уоur lungs and spreading tо each and every part of уоur body. As уou exhale, visualize all the negativity and impurities leaving уоur body in the form of carbon dioxide. Now slowly, start clearing уоur mind of all thoughts. It's difficult and іt requires a considerable amount of patience, practice and mind control. In technical terms, just format уour mind and shut down уour brain. Remain still and lеt уоur body go about doing its involuntary functions. Experience the sudden stillness and the silence that уou hear. I bet уou have nеvеr known silence tо bе so loud. Experience a state of oneness wіth the universe. Break all the mental chains that maу be holding you back. Accept уоurѕеlf aѕ being someone special in the Creator's scheme of things. The state that уou now find уourself іn is known as inner peace. It is known as inner peace because уou are at peace wіth уourself.
In addition to the above exercise, keep the following things іn mind. Theу too contribute in the pursuit of inner peace:
Bе grateful. Bе grateful for all that уou have, for all that the Almighty has blessed уou wіth. Look around уou. There are millions of people who are less fortunate than уоu. Gratefulness has a special connection wіth peace wіthіn.
Accept уоurѕеlf the way уou are. Yоu are what уou are, for a reason. Don't complain. Bе comfortable wіth уоurѕеlf, уour body, уour mind, уour soul. It wіll help іn lessening уour internal conflicts. Meditate more frequently. Regular meditation aѕ wеll aѕ certain yoga meditation techniques help іn getting control over the mind іn a positive way. Connect wіth nature. If possible, take time оut and visit a quiet place - іt сould be a park, lake, hilltop or somewhere іn the countryside. Close уоur eyes, disconnect уourself from the world and connect wіth nature. It is an amazing way of discovering inner peace.
These were some things you should keep in mind if уоou wish to find inner peace. Once again, nobody can give it to you. It is something for you to discover and cherish.
Bow Pose is considered an intermediate yoga backbend that opens the chest and the front of the body. If you spend your day hunched over a computer you know how good it feels to stretch your arms and lift your chest. Bending backward is a great way to regain balance after hunching forward! Named after an archer's bow, the Sanskrit word Bow Pose (Dhanurasana) comes from two words: "Dhanu" meaning "bow" and "Asana" meaning "pose." Bow pose offers some amazing benefits to the body (as seen in the picture above).
Modifications & Variations
*Remember to always practice yoga within your own means! Poses don't have to "look" perfect; focus more on how it feels in YOUR body.
Yoga classes follow sequences determined by the style of yoga practiced or by the instructor. What many of them have in common is the hands joined together; “Namaste” between instructor and student at the end of class. Those new to yoga may find the closing salutation somewhat “odd” or new to learn and say; others may say the word without thinking about it. But Namaste has a rich meaning and long history and can sum up the work of your entire yoga practice.
Definition of Namaste
Namaste is a conjoined Sanskrit word consisting of “nama” meaning bow, “as” meaning I, and “te” meaning you. Literally, it means “I bow to you.”
What Does Namaste-The Gesture Mean?
The gesture of joining the hands, palms together, over the heart is a yoga pose known as Anjali Mudra. Anjali means “offering.” A mudra is a hand gesture. The Sanskrit meaning of mudra is “seal” or “sign” and the gestures referred to as mudras are sacred symbols for some aspect of the divine or the inspiration for a feeling of reverence. Mudras are found in Indian culture in classical dance, ritual and yoga poses. They may be spontaneous hand movements in experiences of kundalini energy known as “kriyas.” Anjali Mudra connects the “offering” of spoken Namaste to an action that brings both hands together over the heart, joining the right and left hemispheres of the brain, completing the unification of yin and yang and centering the self in the light-filled core of yoga practice.
The Significance of Namaste
The significance of the Namaste is complete surrender or devotion to the divine spark in another. When offered in gratitude or in greeting, Namaste recognizes that all beings are sacred and that, as an equal, the devotee may partake of the merit and knowledge of the teacher. According to Nitin Kumar, a Sanskrit translator, and Vedic scholar, the sound of the Namaste is equivalent to a sacred chant, a mantra that aligns the speaker with the resonance of universal harmony. In Kumar’s interpretation, the spoken and gestured Namaste is a brief meditation, an opening between the individual spirit and the divine.
Alternatives for Namaste
Not every yoga class ends with Namaste. In India, the word can simply mean a casual greeting similar to saying a “hello.” Closing a shared practice with Namaste is a choice, and some teachers choose different ways to honor the connection. Chanting “Om, Shanti, Shanti, Shanti,” calling upon the heart of creation for peace, brings the energy of purpose to the work just completed.
In Iyengar yoga, classes end with an invocation to Patanjali, sage and author of the “Yoga Sutras.” Teachers may prefer to close with a mantra like “Om Namah Shivaya,” which honors Lord Shiva, the master of yoga and the symbol of creative energy. And others, mindful of adaptations to Western sensibilities, simply say- “Thank you,” as often as not accompanied by the Anjali Mudra that silently communicates Namaste.
Whatever way you wish to express respect and gratitude at the end of your yoga class is fine, remember that it is a shared experience offering peaceful energy signifying the light and understanding that can only be found in the heart.
Arm balances seem and look really impressive. They are a great addition to any yoga practice since they build stability and core strength. Arm balances do more than help you build physical strength, they also help you learn to persevere and not take your yoga practice too seriously. You will fall, and probably stumble a few times, but once you master an arm balance, your strength, stability, coordination, and confidence will all improve.
Here are 5 tips for practicing arm balances:
1. Be aware of where you are in your practice
You will have much more success with arm balances if you are realistic about where you are as a yogi. Some arm balances are good for beginners, while others are more advanced. If you’re a beginner, go ahead and try Scorpion, but don’t be surprised if it’s just a bit out of reach. Conversely, if you’re an advanced yogi and have been practicing Mayurasana (Peacock Pose) for a while, consider trying something a bit harder like Dragonfly or Koundinyasana (Sage Kaundinya's) pose. You won’t improve as a yogi if you don’t push more, find your edge and try something new.
2. Find your drishti
Just like finding your gaze (drishti) in balancing standing poses, finding a gaze in arm balances is essential. Find a stationary focal point a comfortable distance out in front of you. If it’s too far away or too close, it will be hard for you to focus.
3. Don’t push too hard too fast
It’s easy to rush into arm balances, even if you’ve been practicing yoga for months; it’s important to make sure you’re moving into the balance slowly and with intention. When you rush, or push yourself too fast and too hard, you end up frustrated, disappointed, or injured. Practicing arm balances regularly you begin to see improvements over time.
4. Warm up
Before you attempt to practice any arm balance, make sure you have warmed up your body beforehand. Practice a few rounds of Sun Salutations. It’s much harder to nail an arm balance if you’re going into it cold.
5. Press Down
In order to lift up, you have to press down through your hands. Make sure to press evenly through your hand, and engage your fingertips. Try to avoid putting all the pressure on the base of your palm as this will lead to wrist injuries.
Yoga tends to get a bad reputation because people think it’s all about stretching and bending your body into a pretzel; and while the later may be true (you’ve seen those Instagram pics) it’s also better than just doing crunches all the time! While many types of traditional yoga practices are based on mindfulness and spiritual mantras, yoga is also a great ab workout. These 5 poses here offer a ton of core strength. I mean, there’s a reason you can’t hold them for long before collapsing onto your mat. Start with these poses to begin to strengthen your core and tone your abs without doing any crunches.
1. Boat Pose
Boat pose is amazing for your entire core because it works the muscles in your upper and lower abs at the same time. Start by sitting on the floor with your legs straight in front of you. Then, press your hands on the floor behind your hips and lift your legs off the floor, leaning back slightly and lifting your hands in front of you. Your tailbone should now be on the ground with your legs and arms forward in the same direction. You can either hold it there for maximum time, or hold it for a few breaths, release, and then repeat for reps (10-12).
Bend your knees at first if you’re not able to extend them fully.
2. Warrior III
It might sound weird to do an ab exercise while standing up, but the whole point of the Warrior III is to challenge your balance by standing on one foot, and then stabilize using your core. Start standing up with your feet hip-distance apart and your arms at your sides. Then, turn to your left and step your feet wide, bending your right knee over your right ankle. Press your weight into your right foot and lift your left leg out behind you while your arms extend out in front of you. If it feels wobbly or awkward to be on one foot, that’s the point. Engage your abs and squeeze tight to stabilize yourself for as long as you can—at least 30 seconds before switching legs
Keep your arms in prayer position to help with balance.
3. Side Plank
Side planks may seem basic, but there’s a reason you do them in every yoga, Pilates, and workout: they do the trick. The idea of the side plank is to stack your feet on one side of you while your forearm is on the ground and your hips are lifted. You want to engage your oblique muscles. Hold the pose on each side of your body for 30 seconds and remember to keep your obliques and hips lifted and squared the entire time. The other option is to support yourself with a fully-extended arm, which takes some burn off your abs but adds an additional balance component—still good for your core.
Stacking your feet is standard, but lowering your back leg for stabilization is a modifier.
4. Chair Pose
Chair pose tends to feel like a quad workout (and it is), but if you’re doing it right and taking your time, you can feel this in your core too and it’s great for your abs. Standing hip-distance apart with your arms straight over your head, sit down into a mini squat without moving your arms at all. Bring your hips as low as you can and engage your core muscles so that you don’t lean too far forward. Take deep breaths and hold the pose for a minute if you can.
Keep your weight in your heels, lift your toes off your mat to remind yourself if need be.
5. Elevated Plank
Planks are basic and sound boring, but by elevating your feet onto a higher surface, (like a yoga block, wheel or a bench) you can get a deeper burn in your abs and really engage all your muscles at once. The idea is to have your feet elevated behind you and your body in one straight line. Try to think about pulling your belly button toward your spine and slightly lifting your buttocks; making sure your back stays straight the entire time. The burn will kick in pretty quickly but that just means you’re doing it right. Start with 30 seconds and work up to a minute.
Just like with side planks, dropping to your forearms puts more stress on your abs, but is also more stable.
Uddiyana can be translated as “upward flying” and bandha as “lock”. This lock is located in the lower abdomen about three fingers below your navel; it is a band of muscle between your two hipbones. This space can be engaged in a full range of ways, from slightly firm, or intensely engaged, drawing the belly into such an extreme that it is visibly pulled up and under the rib-cage. For asana, we work towards something in the middle, as a start. For pranayama, we reach towards the more extremely engaged end of the spectrum.
How to practice Uddiyana Bandha:
1. Pull the low belly in and up towards your spine. For most yogis, this may take some time to recognize that it’s there.
2. Lay on your back with knees bent and feet on the floor. Take your hands to your belly at your hip bones and begin to press the arch of your lower back towards the floor. While you will not actually lose that space between the back and the floor, you likely will feel your belly begin to engage.
3. If the previous option doesn’t work, stay on your back and stretch your legs out on the floor in front of you. Try to lift your heels an inch off the ground. This is an optimal way to notice your lower abdominal lock.
A strong and engaged core is what you want in most of your yoga postures. This lock stabilizes the body by aligning the hips and spine, drawing strength from the center rather than the extremities. This will create a stronger core for the body to draw from, while also decreasing the potential for injury in the hip and shoulder girdles, as well as in the outer limbs. Once the core becomes strong and a part of practice, it makes other poses easier and more accessible.
There are other internal benefits to this lock, such as keeping the digestive organs clear and moving, helping the flow of energy sealed inside the body, building prana (life force) and heat while assisting in the removal of impurities. According to ancient yogis, the solar plexus (Manipura Chakra), is the seat of fire within our physical and psychic systems. The lower chakras are the energy centers of many vital functions and health issues within the physical body. Keeping this part of the body active and working prevents lower back problems and promotes healthy adrenal glands while improving kidney, bladder, and liver function.
By engaging Uddiyana lock the breath above the belly fills the lungs and rib-cage, thus, initiating ujjayi breathing. In addition to building focus and concentration on the breath’s sound, ujjayi is a powerful pranayama that heats the body and stimulates the flow of blood, increasing your circulation as well as your metabolism. Taking in more air also oxygenates the blood, which keeps the blood healthy and more resistant to disease.
While nurturing and providing an outlet for stress, relaxation and stretching, yoga is not easy. If we ignore our core muscles, we will likely have a higher risk of injury. When feel the intensity of our body getting stronger, the heat we’re creating and the sweat forming across the brow; acknowledge that your effort will not go unnoticed or be in vain, but will rather build towards a safer and stronger practice. Keep your energy centered, protect yourself from injury and celebrate your strength, awareness, and diligence.
“So we would say in yoga that the subtle precedes the gross, or spirit precedes matter. But yoga says we must deal with the outer or most manifest first, i.e. legs, arms, spine, eyes, tongue, touch, in order to develop the sensitivity to move inward. This is why asana opens the whole spectrum of yoga’s possibilities. There can be no realization of existential, divine bliss without the support of the soul’s incarnate vehicle, the food-and-water-fed body, from bone to brain. If we can become aware of its limitations and compulsions, we can transcend them. We all possess some awareness of ethical behavior, but in order to pursue yama and niyama at deeper levels, we must cultivate the mind. We need contentment, tranquility, dispassion, and unselfishness, qualities that have to be earned. It is asana that teaches us the physiology of these virtues.”
~B.K.S. Iyengar, Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom
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