Urdhva Mukha Svanasana is from Sanskrit; Urdhva meaning Upward, Mukha meaning Face, Svana meaning Dog and Asana meaning Posture or Pose. Upward-Facing Dog is a powerful yoga pose that will rouse the upper body, help you build strength and provide you with a gentle backbend in preparation for deeper backbends. This pose is normally part of the traditional Sun Salutation sequence in Ashtanga and other Vinyasa yoga classes and is most often practiced with Downward-Facing Dog. Like Downward Dog this pose is named after the behavior of a stretching dog after a long nap!

Although this pose may appear to be simple, it offers more than its share of proper alignment and challenges. Despite its seemingly simple nature, this posture offers many benefits and can help advance your yoga practice in a variety of ways.

Modifications & Variations
Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Be careful not to force your body into the pose. Practice this pose slowly and come out of the pose if you feel any pain or pinching sensations.

It takes time to build the flexibility and strength for Upward-Facing Dog. Practice Cobra Pose as an alternative pose if Upward-Facing Dog is not yet possible for you.

If your feet and ankles are stiff, from Chaturanga into Upward-Facing Dog, let your thighs come to the floor, then turn your feet over one at a time.

If you find it difficult to keep your legs lifted off the mat, place your thighs on the floor.
 
 

Yoga can be transformative, and though the advanced yoga postures are in fact difficult to the beginner, the changes that yoga can bring into one’s life belie the apparent simplicity of just stretching muscles. After all, we stretch muscles at the gym during a warm up. So, what is the difference between yoga and regular workouts? Yoga integrates the breath with movement and consciousness with physical stretches as a way of strengthening the internal muscles of the body; particularly the pelvic floor.

In yoga, through the breath, and focusing on it within our body, we come to a greater understanding of both our body and ourselves. We begin a more conscious relationship with our individuality. We meet that unique expression of ourselves expressing physically in that moment. We can begin a process of changing that which is blocking the vital flow of our energy. 

That is why it doesn’t matter what state we are in when we begin practicing yoga. We might not be flexible, or perhaps we are in pain, or distracted. It is a journey of discovery, not of trying to fit ourselves into an external idea, even if that idea is represented in that moment by the yoga posture we are trying to do. T.K.V. Desikachar (son of the great yoga master Sri Krishnamacharya ) wrote that the body can “only gradually accept an asana”. We should not strain ourselves, or judge ourselves, if we cannot fit into that posture. That posture is a possible outcome, yes, but what we do in our practice of yoga is to take the journey.

T.K.V. Desikachar makes another important point: “We should remain flexible so that we are still able to react to changes in our expectations and old ideas. The more distanced we are from the fruits of our labors, the better we can do this… Paying more attention to the spirit in which we act and looking less to the results our actions may bring us – this is the meaning of Ishvara pranidhana—surrendering. ”

The asanas are a way of preparing us to more fully meet the challenges of life in a way that does not throw us off balance, but increases our capacity to adapt to those changes that are inherent in life. They allow us to be more sensitive and aware to what is really going on inside and in life itself. This growing self-knowledge then provides us with a complete picture in which our responses to whatever situations confront us more accurately reflects what is truly present. There is a deeper engagement that goes beyond the wandering of the mind, the self-doubt, the domination of our preconceptions and expectations, or our need for something to be a certain way.

When we are distracted or preoccupied with doubt, worry, fear, and even hope that is attached to an outcome (need), the vital energy of our whole being is leaking, diffused. Through yoga practice, we can clear the debris, to redirect our subtle energy within, to sit within the body, our being, again. This is an energetic aspect of self-mastery. Integral to this is the knowledge of oneself as whole, and simultaneously a part of the wholeness that is within everything.

References: The Heart of Yoga, T.K.V. Desikachar

Is Yoga the answer? Why are so many people choosing to ignore the warning signs that are causing major concerns towards their health - environmental hazards which are out of our control but very much a part of our lives is becoming a worry to us all. Then we have another health issue - stress, which is destroying people's lives with energies of destruction affecting how they live.

Is Yoga the answer? Stress/anxiety affects people in different ways so it is important - before buying over the counter any pills or remedy powders is to consult a doctor. Depression can cause so much pain and suffering to a patient in the way of taking over - how they think - what they do or how they act. For a person not to be in control of their own actions is a serious situation therefore you need to talk to someone if you feel that you are experiencing anxious moments.

Is Yoga the answer? Stress and anxiety symptoms can be sedated and calmed with the right treatment and medication - but any advice on what should be administered for easing these discomforts should be from a doctor or herbalist if you choose the natural way for help. If your health or that of your family is giving you reason for concern then consider yoga. Is Yoga the answer, Yoga is proving to be a great antidote for stress related ailments. They say do not knock it till you try it and this goes for yoga also. Stress is a troubling mind meddler where in some unfortunate cases - patients have been hospitalized. Depending on the seriousness of the illness - mild yoga techniques can help.

Body awareness is the main issue when joining a yoga class. By knowing the mechanics on body parts like muscles - joints and organs can help you nip in the bud many uncontrollable body function outbursts before they start

Is Yoga the answer in helping combat stress? Stress problems are addressed with a type of yoga that helps control the mind in the form of meditation exercises. Meditation is a common Yoga type exercised by millions worldwide. Even the medical world believes that Yoga is proving to be very beneficial to suffering patients. It is now a common practice by doctors all over the world to refer patients on a regular basis to perform these exercises in the way of a medicinal fix - naturally. Is Yoga the answer - Yes (depending on the patient and the illness?)


​*The above article is for informational/educational purposes only and should never replace the advice of your healthcare professional! Talk to your physician prior to beginning any yoga practice if you have any health issues or concerns.

It's a terrible feeling; you’re all tucked in bed, cozy, the room temperature is perfect, the lights are dimmed low, but you can’t seem to fall asleep no matter how hard you try! We’ve all experienced this at one time or another at bedtime. Nothing is more frustrating than that feeling. Many people experience this and end up groggy and lethargic the next morning. Whatever energy you have quickly diminishes throughout the day, and no matter how sleepy you are that night, you still have trouble sleeping. If you want to stay healthy, feel and look your best, consistent quality sleep is a necessity.
 
Thankfully, getting a good night’s sleep is easier than you think; and it doesn’t involve supplements or doctor visits. It is simply meditation techniques for sleep — an effective, natural solution for anyone who wants a more natural approach to achieve deep, rejuvenating sleep, and awaken feeling refreshed and recharged.
 
Effective Meditation Techniques for Sleep
The key to a good night’s sleep is relaxation. Meditation prior to bed is one of the best ways to relax your mind and body (those experiencing long term insomnia should consult their doctor if this persists). Below some techniques to try that may make falling asleep easier.
 
Meditation Music
One of the simplest and most effective techniques is meditation music. Sleep comes easily if you listen to soft, soothing music just before bed. While listening to this music, perform simple breathing exercises to bring your breathing to а stable rhythm. This is great for stress relief as well as, making you more calm and relaxed. A suggestion would be to use а CD player with а remote control so that you can turn it off when you’re ready to sleep or plugging your earphones into your mobile phone and relaxing with a meditation app that offers music for sleep.
 
"BY [MEDITATING] EACH NIGHT, SLUMBER CAN BECOME A REALITY INSTEAD OF A ‘DREAM.’” —ORA NADRICH
 
Mental Imagery
This technique involves your imagination. To begin, get into а comfortable position in your bed. Once you’re comfortable, try a slow breathing exercise to relax your mind and body. A relaxed mind, devoid of thoughts, is capable of vivid imagination. Clear your mind and picture yourself in а place which represents peace and quiet to you. Continue to imagine yourself in this place, doing an activity that helps to keep you calm. This technique can also involve another person as a guide too. This person can guide you through your journey to this peaceful place. Keep in mind, the place that you imagine should be your own idea. Choosing to be in а place that someone else is imagining will not help you because what’s peaceful for person may not be for someone else.
 
Awareness Technique
This technique requires а fair amount of concentration. To begin, get in а relaxed position, this can be your bed or even a comfortable reclining chair. Close your eyes, and slowly begin to sense each part of your body (this is called full body scan). Start at the top of your head all the way down to your feet. While doing this, begin to feel the blood coursing through your veins. Feel the circulation. Now, slowly begin to feel your pulse in every part of your body. As you feel your pulse, recognize the warm sensation that is flowing throughout your entire body. As you recognize this you will feel а tingling sensation in every part that your mind is picturing. Once your entire body has been scanned, open your eyes. You should feel much more relaxed and ready for a good night’s sleep.
 
Muscle Contraction and Relaxation
This is yet another simple and effective technique for sleep. Begin with your toes, squeeze them for about ten seconds and then release. Feel the sensation. Repeat this technique, moving upwards in your body, alternatively squeezing and relaxing the muscles. This method helps to increase and improve blood circulation helping you to unwind from the day and thus aiding in sleep.
 
These were just some meditation techniques to help you relax and drift off to sleep. By trying one of these tonight you will see how refreshed you will feel tomorrow morning.

While Padmasana (Lotus Pose) may seem simple, it is considered an intermediate to advanced pose and may not be comfortable for beginners. Lotus Pose is sitting cross-legged with the spine vertically straight, making it ideal for meditation and concentration.
Padmasana in Sanskrit, comes from the words padma (meaning lotus) and sana (meaning seat or throne). The lotus, a sacred aquatic plant, is one of the Eight Auspicious Symbols and one of Buddhism’s most recognized motifs. Traditional Hindu texts says that Padmasana destroys all disease and awakens kundalini (a dormant energy residing at the base of the spine that can be awakened through meditation and yoga).

Getting into Lotus Pose

1. Sit on the floor with your legs extended. Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease. Then, bend your left knee. Cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease.
2. Draw your knees as close together as possible. Press your groins toward the floor and sit up straight.
3. Rest your hands on your knees with your palms facing up. Bring your hands into Gyan Mudra by creating a circle with each index finger and thumb, keeping the rest of the fingers extended. Hold for up to one minute during your yoga practice or for the duration of your pranayama practice.
4. Release the pose slowly and gently extending both legs along the floor, and then rest in Savasana (Corpse Pose) for at least five minutes.

 
Caution
Avoid practicing this pose if you have recent or chronic injury to the knees, ankles, or hips. Lotus Pose requires a great deal of flexibility and self-awareness to be performed correctly. If you do not yet have the flexibility to practice this pose, practice Half Lotus (Ardha Padmasana) or Easy Pose (Sukhasana) until you become more flexible.
 
Remember to always practice yoga within your own range of limits and abilities. If you have any medical conditions or concerns, talk with your doctor prior to any yoga practice.

Yoga can sometimes be challenging. We all face challenges in our yoga practice. Challenges on the yoga mat aren’t usually as hard as the everyday challenges we face in life. What do you do when you tell yourself you can’t do something? How does it make you feel and what do you do about it?

So, what if you can’t touch your toes, stand on your head or bind your hands together in an asana? Or perhaps the challenge is getting on your mat consistently?

It doesn’t matter if you can do fancy yoga poses. What matters is how you learn to embrace what seems impossible. Can you work at something again and again that you tell yourself you can’t do? If you can manifest this attitude on your yoga mat, you can bring this new skill into your life. Imagine how much more you can achieve! You will find that the willingness to step into the space of what you thought was impossible, gradually, yet consistently, gives life more meaning and possibilities. Yoga has taught me patience and perseverance and sometimes I feel unstoppable.

How can you meet the difficulties on your yoga mat? Here are some tips:

• Listen to your body, yoga isn’t about doing more than what you can, it’s about exploring your current limitations, safely and consistently.
• Practice often and appreciate that there are poses you can’t do yet.
• Avoid getting overwhelmed; choose a maximum of 3 yoga poses to work on in any practice.
• If you are going to repeat a yoga pose, do it a maximum of 3 times. If you have done it 3 times, move on.
• Figure out what is making the pose challenging for you. When in doubt, ask a yoga teacher for guidance. Perhaps some other poses can help.
• Keep a sense of humor and perspective. Don’t take your yoga practice too seriously. Remember it’s just practice and just like in life we need a sense of humor. The journey and the humility you learn are much more important.
• Be kind and gentle to yourself; in those times when you feel as though you can’t go any further, just showing up on the mat is enough.
• You may feel resistance, acknowledge it but don’t let it control you.

​As challenging as some yoga postures may seem, the key is perseverance. Listen to your body and safely explore your limitations, don't get overwhelmed, figure out where the challenges lie, don't take yourself too seriously and don't let resistance overpower you. Accept yoga as a lifestyle that needs to be learned and practiced with gratitude and patience.

The practice of yoga has been around for years benefiting both mental and physical health. These benefits help to improve balance, increase flexibility and strength, reduce cholesterol levels and promote heart health. Yoga can even trigger and boost energy thanks to deep breathing (pranayama), energizing both the body and mind. Yoga can be a great way to clear the mind and calm your stress. So, skip the morning cup of coffee and practice these seven yoga poses for more energy! It’s a quick and natural way to charge up your morning without coffee, energy drinks, or cold showers.
 
Tree Pose (Vriksasana) strengthens your spine and improves neuromuscular coordination. The pose elevates your mental faculties and builds strength in your shoulders. It stretches your chest, inner thighs and improves your sense of balance.

Chair Pose (Utkatasana) stretches your torso, hips and lower back. It increases your mind’s determination and stimulates your heart. The pose relieves joint and back pains. It tones your legs and strengthens your calves. Utkatasana increases the power and flexibility of your thighs.

Camel Pose (Ustrasana) opens your chest and the front of your torso. It strengthens your back and shoulders. The pose alleviates pain in the lower back and makes your spine more flexible. It strengthens your thighs and arms. Ustrasana tones your neck and cures constipation.

Bridge Pose gives strength to your legs, arms, buttocks and lower back. It stimulates the thyroid gland. The pose helps with asthma and stretches your core. It reduces depression and makes you feel energetic and full of life.

Pigeon Pose (Kapotasana) strengthens and stretches the joints and muscles of your legs. It reduces blood pressure and increases the intake of oxygen into your body. The pose treats urinary disorders and reduces stiffness in the hip, back and shoulder regions.

Cobra Pose (Bhujangasana) stimulates the digestive system and tones the organs of your lower abdomen. It regulates metabolism and gives your lungs a good stretch. This pose improves blood and oxygen circulation throughout the body. It elevates your mind and decreases stiffness in the lower back.
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Child’s Pose (Balasana) is a wonderful grounding, nurturing pose perfect to counter busy-ness and over-stimulation of the mind; allowing you to rest, slow down and breathe. It also helps to soothe a stiff lower back.