3/26/2020 Yoga for StressWith all the talk and news about coronavirus, we can become overwhelmed and feel stressed. With regular practice of yoga it can help decrease stress and tension, increase strength, balance and flexibility, lower blood pressure and reduce cortisol levels. It also produces strong emotional benefits due to the emphasis on breathing and the interconnection of mind, body and spirit. Frequent practice of yoga for stress management encourages better sleep, helps individuals to not focus on things beyond their control and how to live in the present. It makes a stressful event a lot easier to handle, whether it's family or work. While most people have the notion that you have to be flexible in order to do yoga, the truth is, anyone will benefit from yoga regardless of age.
There are many different styles of yoga to suit your preference. It's not about doing yoga better or worse than the others, it's about how you feel in your body and how relaxed you can allow yourself to become. Yoga is considered as a deeply personal practice and no two people can or should hold a pose in exactly the same manner. A person has to work at his or her own level of flexibility, one that is challenging but not overwhelming. If you don't feel good with what the instructor is telling you to do, don't do it. Your body will warn you if you are about to get hurt. It is important that you listen to your body, push the limits gently, but don't let yourself be overcome by ego. Allow your body to guide you and be your friend. The “goal” of yoga is to synchronize the breath and movement. It is important when to inhale and exhale as you work through poses. Breathing only through your nose keeps heat in the body and keeps the mind focused. Concentrating on your breath is the key to yoga for stress management, as it helps you let go of external thoughts and anxiety. The easiest way to bring yourself into the present moment is to focus on your breath. Feel how it goes down your nose and into your body. It helps you let go of the worrying thoughts. As you end each yoga session, simply lie on your back with both arms at your side with eyes closed and breathing deeply. This final pose (Corpse Pose or Savasana) is designed for deep relaxation. Keep in mind that yoga is a slow process. Forget about expectations. Let go of competition and judgment. As yoga brings you into the present moment, you will experience joy not only in the physical movement and mental benefits but in spending time in the now. We have all heard of the many benefits of yoga including, physical, emotional and spiritual. The physical practice of yoga is extremely beneficial to the human body. The more we practice, the stronger and more flexible we become, leading to better posture, a stronger spine and easier breathing. Below are 5 physical benefits of a yoga practice.
Improved Strength The physical practice of yoga is only one of the 8 limbs. Through asana practice, we gain better control of the body by practicing different postures that strengthen and tone our muscles and organs. Most yoga poses that are practiced focus on engaging the bandhas, or energy centers in the body. Engaging uddiyana bandha, (pulling the belly in and up), tones and strengthens the abdominal muscles and organs. By practicing and repeating yoga poses, the body learns to hold these postures more comfortably and creates muscle memory. The more we practice, the stronger the physical body becomes. Improved Flexibility Most yoga poses can be standing, balancing, forward fold, backbends, and hip opening postures. Each one of these categories focuses on lengthening different areas of the body and increasing flexibility of the muscles around those areas. Backbends help to improve the flexibility of the front body (quads, abdomen, front of the neck). Forward folds (either standing or seated) lengthen the back body (hamstrings, spinal erectors, calf muscles). Similar to how the body becomes stronger and better at performing a movement the more we repeat it, the same applies to the flexibility of a muscle group. The more our bodies are in these types of poses that stretches a particular muscle group; allowing us to feel comfortable in those poses and go deeper. Better Posture In addition to having a strong and flexible body, yoga is wonderful for our spine! The spine is comprised of 33 vertebrae. These bones are steadied by muscles that help keep our body upright. After sitting for long periods of time or when our muscles are tired, these spinal stabilizers don’t do a very good job at securing the spine and we either slouch or rely on the strength of the neck muscles to hold us up. Overtime, bad posture can cause chronic pain, so it's important for the spinal stabilizers to be strong and healthy to stay pain free! Stronger Spine Proper body posture throughout the practice of yoga is important to maintaining a strong spine. In yoga practice, the body learns how to shift its center of gravity to hold different poses. For each pose, the spine is lifting, flexing, extending or rotating. Each of these movements strengthen the different muscles that support the spine helping prevent compressed discs and maintaining the necessary space between each vertebra. A strong spine is key to preventing many types of injuries, particularly spinal injuries. However, ankle, wrist, knee and hip injuries can also be prevented by maintaining a strong and flexible spine, naturally developed with a regular yoga practice. Breath Control One of the main physical benefits of practicing yoga is better breath control. It’s one of the things that connects the body to the mind. This connection allows us to access a parasympathetic state, which is the opposite of fight or flight. Practicing yoga helps us control our breath by putting us in a position where we must hold poses, some rather uncomfortable at times, and simply breathe. In Ashtanga yoga, for example, each posture is held for five slow breaths. Not only does each exhale allow us to better access a posture, but the awareness of the breath also brings us to the present moment, which can be difficult to achieve throughout the rest of our day-to-day. By mastering better command of the breath, we achieve a better control of our bodies and minds. The takeaway The physical practice of yoga is incredibly beneficial to the human body. The more we practice, the stronger and more flexible we become, contributing to healthy body posture, a stronger spine and better breathing mechanics. These physical benefits allow us to keep up with our daily activities pain free. 6/3/2019 Benefits of Bow Pose (Dhanurasana)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).
Instructions
Modifications & Variations
Useful tips
*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. 12/30/2018 Benefits of Uttasana (Standing Forward Bend)Uttanasana, or intense forward-bending pose, is a component of Sun Salutes and vinyasa, as well as, a dynamic part of the transition between standing and Chaturanga Dandasana. In Sanskrit, Ut means Intense, Tana means stretched and Asana means a yogic pose. Uttasana is often dismissed as an uninteresting and basic pose; yet it offers a wealth of opportunities to develop muscle actions that support other standing poses like Warriors and Pyramid Pose. Practicing this foundation pose brings numerous benefits. Uttasana is also an inversion. Albeit a much more accessible inversion than head stand or handstand but with many of the usual benefits and more. Personally, I lovepracticing Uttansana because the weight of the head hanging heavy is enough to give my neck a gentle stretch. The stretch decompresses the spinal joints allowing a little stretch of the muscles and ligaments as well as a burst of nourishment. How to:
Beginner’s Tip: If you cannot touch the ground, hold onto the backs of the legs wherever the hands fall (except for the knees) or cross the arms in front of the body holding onto the elbows. Let the head hang with gravity. If this is still too intense, take tension off the hamstrings and low back by bending the knees. Working with the breath, try “inhaling, bending”, “exhaling, straightening”. Deepen the Uttanasana pose to increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book or lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Draw your inner groins deep into the pelvis, and then, from the height of the groins, lengthen your heels back onto the floor. Caution: Uttanasana requires patience and practice. It can take a while to reach the deepest variation of the pose. Those with back injuries can practice this pose with bent knees, use a block for support under the hands, or substitute Half Forward Bend instead. Ardha Matsyendrasana (Half Lord of the Fishes Pose) is named after the great yogi Matsyendranath. The name, Half Lord of the Fishes Pose, comes from the Sanskrit words ardha meaning half, matsya meaning fish and, indra meaning ruler and asana meaning pose. Ardha Matsyendrasana is a pretty deep spinal twist in its full expression, but it’s how we approach and prepare for the posture that really makes the difference in how we feel in it.
This yoga pose usually appears as a seated spinal twist with many variations, and is one of the twelve basic yoga poses (asanas) in many systems of Hatha Yoga and part of the Ashtanga Yoga Primary series. When we mindfully twist our bodies we restore circulation, begin to correct posture, and rejuvenate the spinal column. Practicing twists in yoga also compress the internal organs and glands of the torso, forcing out toxic waste. When pressure is released, fresh blood rich with oxygen flows back to the organs which aids in digestion. How to:
Half Lord of the Fishes Modifications:
Caution: People suffering from severe back or neck pain should practice with caution, and with close supervision. Those with slip disc problems should avoid this pose completely. Those with internal organ issues may find this pose difficult and painful. Should be avoided by pregnant women as it can press the fetus. 8/16/2018 6 Ways Yoga Benefits EveryoneContrary to popular belief, you don’t need to be flexible, vegan, or young to practice yoga; it’s truly for everyone! Yogis come in all shapes and sizes and is accessible to people at all levels no matter the age. You can go to a class, just being you, and slowly but surely achieve your best self. Usually, yoga studios have many different level classes and the instructors can help you to modify poses if you are a beginner or want more of a challenge.
Here are just a few reasons to include yoga in your routine: Stress As a society, we are overloaded with stress, so it’s no surprise that people are attracted to yoga. Yoga is a wonderful way to relax at the end of a day, ground yourself, find center, and decrease anxiety to bring your body back into balance. Try a Yin yoga class or Restorative yoga class. Build Strength Do you want long, lean muscles? Many yoga poses increase muscle tone by activating your core, large and small muscles groups all at once. Over time, you’ll be able to flex those toned yoga arms 💪 with confidence and get yourself ready for arm balances you’ve seen on Instagram! Cross Training Yoga is a wonderful compliment to other forms of exercise. Where other activities like running or HIIT (High-Intensity Interval Training) can make your muscles tight, yoga can support you to lengthen and create dimension in your body. Using your muscles in different ways will also help to prevent injury. Increased Energy Flowing through a sun salutation is the perfect way to energize your body and mind while articulating the curves of your spine in order to keep it healthy. Sun salutations are typically done in the morning, but can be practiced any time you need a pick-me-up. So, skip the morning cup of coffee ☕ and practice these seven yoga poses for more energy! Posture Due to sedentary lifestyles and desk jobs, many people are dealing with back pain and poor posture as a result of lost articulation of the curves of the spine. Yoga, when practiced regularly, can help reverse the damage that sitting and slouching cause by bringing out these natural curves. Poses that lengthen the sides of the waist, broaden your chest or back, and help you learn pelvic orientation can be very beneficial for you. Good yoga posture teaches every part of your body to bear its own weight as an alternative of relying on other muscles to carry the load. Injury If you’re injured, yoga can aid you in rebuilding and learning your body on a deeper level to prevent future ailments. Many athletes work the same muscle groups over and over causing the muscles and joints to wear out over time. Yoga helps joints stay healthy and mobile, while working the entire body to make sure you’re strong enough to support the body parts that get the most wear and tear. Start slow and when possible work with a yoga teacher who can show you how to modify poses based on any injuries you may have as well as, learn poses to avoid. Caution: Not all yoga poses are suitable for everyone. Always consult your health care provider before practicing yoga or any other exercise program. The information provided in this blog is strictly for reference only and is not in any manner a substitute for medical advice. Modify poses with yoga props like blocks and blankets. Always practice yoga poses within your own range. 5/30/2018 5 Benefits of a Regular Yoga PracticeThere are some days when we all seem to “pop” out of bed and are ready for our morning yoga; that moment when we have a little time to ourselves, flowing and breathing, ready for the day. And then there those days when we’d rather toss the alarm and go back to sleep or sit on the couch and binge watch Netflix all day. We all deserve a break; but the benefits of stepping onto your yoga mat may be more beneficial than you think.
Routine There’s something to be said about having a daily yoga routine. The more we take the time for ourselves, the more likely we are to continue doing what make us feel good. These are good habits to have and keep. If you like the early morning yoga class at your local studio, then make it a habit to get there a few times a week, or if your preference is getting on your mat at home before everyone wakes up, set your alarm and rise early. Set a goal for yourself; once you get a rhythm going, you’ll find it harder and harder to skip class or your home practice, even if you really want to sleep for an extra few minutes or indulge in your morning coffee first. Improved Physical Health The physical practice of yoga, or asana as it’s known in Sanskrit, has a lot of physical benefits. Asana practice helps to build strength, flexibility, agility and cardiovascular strength. The mindfulness gained from a regular yoga practice can also help to maintain weight loss and improve the way we view our bodies. Yoga is also a great way to recover from injuries. In addition to repairing injuries, the strengthening and stretching components to a physical practice help us work out the muscles we don’t often use, get into deep tissue, and counteract poor posture, like slumping and hunching. If you’re going to class or if you practice at home, and have an injury, make sure to inform your doctor first to make sure you’re clear to practice yoga. It’s also a good idea to inform your yoga instructor before class so that they can offer any modifications if you need them. Mental Clarity The practice of yoga first began as a form of meditation to help clear the mind and find inner peace. Yogis would sit for long periods of time but all that sitting brought about physical ailments. Over time, poses were added to the practice to improve the health of the seated yogis – poses that would act as a moving meditation, so their mindfulness practice wasn’t disturbed. The focus on the breath during modern practice helps to bring us into the present moment and take us out of our heads. This is why we hear so many teachers speak about stillness, meditation and breathwork, or pranayama, during practice. A lot of poses, especially those in restorative classes, are designed to relax the body and the mind. Taking Yoga Off the Mat The more we practice yoga on the mat, the easier it becomes to what we learn out into the world. The principles of yoga, including non-harming, non-stealing, and proper use of energies become ways to live our “regular” lives whether we’re at home, work or school. These practices teach us how to be more patient, kind, and compassionate to others as well as, ourselves. They help us to see the world from a different perspective. With a regular yoga practice the easier it will be to take these lessons and that sense of calm you feel while on your mat into the rest of your life. Dealing and Coping A regular yoga practice also helps us to deal with our past problems or issues, things that we have pushed deep down inside of us and have been unwilling to let go of. This is arguably one of the toughest (yet beneficial) parts of a yoga practice. Styles like Yin yoga that offer a deep stretch, helping to release the issues in our tissues; just being in a safe space and loving community, can help some people open up. For others, yoga is a form of recovery, self-exploration and healing. While some people come to their mat for the physical benefits, others arrive to discover their true selves through movement and meditation. You don’t have to practice yoga every day to reap the amazing benefits of the practice. Start slow, adding another practice during your week or practice a 5 minute meditation while you wait for your tea to cool. Over time, you will develop a routine, a healthy habit, and you’ll notice an overall calm and more peaceful you! ![]() Feathered Peacock Pose or Pincha Mayurasana as its named in Sanskrit, represents the beautiful feathers of the peacock that lift its tail upright. This represents the peacock in all its grandeur. The fierceness that is described in the peacock should be imbibed in our day to day lives. You can also call it as the elbow stand or the forearm stand pose too. As the entire weight falls on your shoulders, it has tremendous strength to withhold that balance for a specific period of time. As the shoulders are not joined together but kept at a distance distributing your weight on both the shoulders. Similar to Downward-facing dog (Adho Mukha Svanasana) and Handstand (Adho Mukha Vrksasana) this pose also tests our fear of falling. It is different from Tree pose(Vrksasana) as the arms are not bent and in this asana it is the bending giving you the extra support. Feathered Peacock is NOT an easy pose to do on your own. You can however use the wall as a support (as seen in the picture) when first trying this pose. The help of an experienced yoga teacher may also provide extra support when first learning/practicing this pose. Even though it may look like a simple asana, doing it can be a different ball game all together. Benefits: It is a stress buster that aids you to relax due to the position of the asana. The tension that would be in the shoulder area is easily removed. It opens your chest, the pose also helps the shoulders including your upper arms and upper back. As your rib area and stomach area keeps the body straight they get toned too. The legs and buttocks are also strengthened because of the need, to keep your body in a straight line. This position lets you strengthen your thighs as it has to be kept straight without bending over. Thigh muscles benefit greatly by doing this inverted pose. In this pose too the blood from the legs rushes down to the head, supplying it with fresh blood, which rejuvenates you as well as refreshes your mind and body to the highest proximity. Note: Be careful while doing this pose if you have high blood pressure, spinal injuries, shoulder, elbow or neck injuries. Consult a doctor before beginning an exercise regime. 12/13/2017 Yoga for Stress ManagementThe physical and psychological benefits of yoga for stress management has been increasing. With regular practice of yoga it can help decrease stress and tension, increase strength, balance and flexibility, lower blood pressure and reduce cortisol levels. It also produces strong emotional benefits due to the emphasis on breathing and the interconnection of mind, body and spirit. Frequent practice of yoga for stress management encourages better sleep, helps individuals to not focus on things beyond their control and how to live in the present. It makes a stressful event a lot easier to handle, whether it's family or work. While most people have the notion that you have to be flexible in order to do yoga, the truth is, anyone will benefit from yoga regardless of age.
There are many different styles of yoga to suit your preference. It's not about doing yoga better or worse than the others, it's about how you feel in your body and how relaxed you can allow yourself to become. Yoga is considered as a deeply personal practice and no two people can or should hold a pose in exactly the same manner. A person has to work at his or her own level of flexibility, one that is challenging but not overwhelming. If you don't feel good with what the instructor is telling you to do, don't do it. Your body will warn you if you are about to get hurt. It is important that you listen to your body, push the limits gently, but don't let yourself be overcome by ego. Allow your body to guide you and be your friend. The “goal” of yoga is to synchronize the breath and movement. It is important when to inhale and exhale as you work through poses. Breathing only through your nose keeps heat in the body and keeps the mind focused. Concentrating on your breath is the key to yoga for stress management, as it helps you let go of external thoughts and anxiety. The easiest way to bring yourself into the present moment is to focus on your breath. Feel how it goes down your nose and into your body. It helps you let go of the worrying thoughts. As you end each yoga session, simply lie on your back with both arms at your side with eyes closed and breathing deeply. This final pose (Corpse Pose or Savasana) is designed for deep relaxation. Keep in mind that yoga is a slow process. Forget about expectations. Let go of competition and judgment. As yoga brings you into the present moment, you will experience joy not only in the physical movement and mental benefits but in spending time in the now. Feeling stressed out? Try these yoga poses during the holiday season or anytime you need a break! *This article was originally published by Jill Paschal at Lexiyoga. 9/4/2017 4 Yoga Poses for Hip Pain ReliefThere are as many reasons for hip pain as there are approaches to resolving it. Hip joints connect the pelvis and leg bones. No wonder hip health relates to the back, knees, ankles and feet. So, what can you do? If you have a regular yoga practice, notice if your hips feel the same, better or worse after your practice and up to 48 hours after. Move in a way that does not increase the pain. Starting a yoga practice that includes gentle hip exercises can help relieve pain in the hips safely. Relieving hip pain can also relieve pain in the lower back, as tight hip flexors can misalign the pelvis and affect the muscles of the back. You may even want to consider a yoga therapy session. Here, you can find out which muscles are supporting your hips and which are overworking that should be resting. You don't need to understand the anatomy but you will learn to listen to your body for the answers. Here are 4 yoga poses for hip pain relief: ![]() Bound Angle Pose can relieve hip pain caused by sciatica, while also stretching the inner thighs and groin. You may wish to sit on a folded blanket before starting, as this helps your pelvis tilt forward, aiding in the stretch. Start in a sitting position with your knees bent and the soles of your feet pressed together. Hold your feet, bringing your heels as close to your pelvis as is comfortable. If you can't comfortably hold your feet, hold your ankles or shins. Sit up straight, keeping your shoulders pressed down. ![]() Happy Baby Pose gently stretches the hip flexors. Start by lying on your back. Bend your knees and bring them towards your chest so that you can grab the outsides of your feet. If you can't reach your feet, use a yoga strap or belt. Widen your legs, gently pulling your knees towards your armpits. Keep your shoulders pressed into the floor, and press your feet into your hands. Push your tailbone down towards the floor to release pressure on your lower back. ![]() Wide-Legged Forward Fold stretches the hip flexors, while also stretching the spine and legs. Step your feet out so that they are hip-width apart (about 2 of your fists in between your feet). Put your hands on your hips and keep your spine long as you bend forward from the hips. Release your fingers to the floor directly under your shoulders. Relax your shoulders down your back so they don't press up around your ears. Place your hands back on your hips and keep your spine straight as you bend upward out of the pose. ![]() Fire Log Pose is a hip opener that can be as gentle or as challenging as you'd like it to be. If needed, sit on a blanket to help your pelvis tilt forward. Place your left leg on top of your right leg so that your shins are lined up straight in front of you. Your left ankle should sit just outside of your right knee. Keep your torso straight and let your fingers graze the floor for support. For many, this is enough of a stretch, though you may also fold forward if you want to increase the stretch. Switch legs. |
Archives
December 2020
CategoriesAll 108 In Yoga 20 Minute Yoga Practice 30 Minute Sequence 30-minute Sequence 45 Minute Yin Yoga 8 Limbs Of Yoga Acroyoga Advanced Yoga Poses Arm Balances Ashtanga Yoga Ayurveda Baby Boomer Yoga Balancing Yoga Poses Bandhas Beginner Yoga Beginner Yoga Poses Benefits Of Yoga Bhakti Yoga B.K.S. Iyengar Breathing In Yoga Chakra Meditation Chakras Chants Dosha Evening Yoga Practice Gentle Yoga Hatha Yoga Hatha Yoga Sequence Hip Openers History Of Yoga Holiday Yoga Holiday Yoga Poses Home Yoga Inner Peace Insomnia Intense Side Stretch Pose Intermediate Yoga Poses Iyengar Quotes Iyengar Yoga Learning Sanskrit Letting Go Lotus Pose Mantras Meditation Meditation For Beginners Meditation For Children Meditation For Sleep Mindful Exercises Moon Salutations Morning Yoga Namaste Om Mantra Partner Yoga Patañjali Pigeon Pose Pillars Of Yoga Practice Of Yoga Practicing Mindfulness Pranayama Prenatal Yoga Pyramid Pose Quick Yoga Sequence Restorative Yoga Selfless Service Setting An Intention Seva Shoulder Openers Significance Of Namaste Styles Of Yoga Sun Salutations Surya Namaskar A Traveling Yogi Types Of Yoga Uddiyana Bandha Ujjayi Breathing Vacation Wrist Pain Yama And Niyama Yin Yoga Yin Yoga Poses Yoga And Meditation Yoga Asanas Yoga At Work Yoga Benefits Yoga Blocks Yoga Breathing Yoga Class Yoga Diet Yoga Etiquette Yoga Exercise Yoga FAQ Yoga For Abs Yoga For A Cold Yoga For Adrenal Fatigue Yoga For Arms Yoga For Arthritis Yoga For Babies Yoga For Baby Yoga For Baby Boomers Yoga For Back Pain Yoga For Beginners Yoga For Better Posture Yoga For Computer Users Yoga For Core Yoga For Fertility Yoga For Glowing Skin Yoga For Hamstrings Yoga For Health Yoga For Heartburn Yoga For Insomnia Yoga For Kids Yoga For Lower Blood Pressure Yoga For Men Yoga For New Parents Yoga For Pain Yoga For Seniors Yoga For Shoulders Yoga For Spine Yoga For Stress Yoga For Stress Relief Yoga For The Ankles Yoga For Two Yoga For Winter Yoga For Women Yoga For Wrist Pain Yoga For Wrists Yoga Injuries Yoga Inspiration Yoga Inversions Yoga Lifestyle Yoga Mats Yoga Nidra Yoga Poses Yoga Poses For Beginners Yoga Poses For Men Yoga Principles Yoga Questions Yoga Quotes Yoga Retreats Yoga Sequence Yoga & Spirituality Yoga Sutras Yoga Teacher Yoga Tips Yoga To Relax Yoga Travel Yogic Lifestyle |