Yoga is one of the best practices for improving health both in body and in mind. Most practitioners have more energy, a greater ability to deal with stress, and a better outlook on life. Yoga goes beyond simple stretching exercises in countless ways. Here are some ways you can enhance your experience and make your yoga practice more meaningful.

1. Music
Create a music playlist to enhance your yoga. Many people prefer peaceful, meditative music, but that does not mean you should limit yourself to this specifically; for example, a lot of Flow/Vinyasa yoga has music that is more upbeat, whereas, some Yin classes play more serene music.

2. Yoga Clothing
Your yoga clothes can be designed especially for yoga, or they can simply be comfortable clothing that you feel good about wearing. When you put on your yoga clothing, your subconscious mind will soon see this as a cue that you are about to step into a different state of consciousness for a while.

3. Uninterrupted Time
It is often best to set a specific time each day for yoga practice. The reason for this is similar to the reasons for choosing designated yoga clothes. When your schedule won’t allow it, then find another time and make sure it is uninterrupted time. It can be difficult to bring relaxation and focus to your yoga routine if you worry about interruptions. Your yoga will be far more meaningful if you are able to give yourself over to the poses and movements.

4. Setting an Intention
Setting an intention before each practice offers purpose to routines. For example, if you have been struggling with a problem, your intention could be to resolve that issue. Nothing needs to be changed about the routine itself, unless you feel led to make changes. Setting an intention prior to practice gives the brain a specific task, and some of the energy that arises during yoga will be directed towards your intention.

5. Essential Oils
The scents around us influence our emotions and state of being. Essential oils can uplift the spirits or calm the body, and they are a natural way to enhance the space where you practice yoga. Using oil on your body or placing essential oils in a diffuser adds scents to the room. Lavender oil is great  for calming.

6. Creating the Space
Whether you do your routine in your living room, bedroom or basement, simple additions can set the space apart as your yoga area. Add a wall tapestry, a throw rug, and a small statue or other meaningful art, and leave plenty of room in the center for your yoga mat. At the beginning of each yoga routine, light a candle and some incense or your essential oil diffuser to increase the effect of setting the space. Even if the room you practice in is used for other things at other times, adding meaningful items such as these helps keep you on task with your yoga.

As you continue with yoga, your preferences for music, scent and other additions may change. Yoga can be a spark for personal growth, and it is best to remain flexible to new insights regarding even these simple things. By incorporating some or all of these tips into your yoga practice, it can become more meaningful.
 

Today more people are conscious of getting fit and healthy. This is just a normal response to every new and rare disease popping out or being discovered almost every day. What with the advancement of technology in the processing of the foods we eat and more often the lack of it, results to unbalanced nutrients and improper diet.
 
The only trend which is patronized by both young and old alike is fitness. It is just ironic that when people are young, they can't wait to mature. When they come of age, so to speak, all they wanted is to stay young.
 
Aging is one normal phenomenon that people are afraid to experience. Who would want to get old? Getting wiser and older should not be in consonance with getting old and looking old.
 
The traditional concept of getting old is being redefined by Baby Boomers. The generation of Baby Boomers enjoyed each stage or phase in life much longer than any other previous generation, thanks to their positive outlook in health maintenance and exercising. And just like any other profession or career they held on to, they are also passionate about staying young and healthy, as well as looking young and sexy.
 
The Baby Boomers started the so-called "health club" era. They indulged themselves into almost all forms of physical activity such as aerobics and gym workouts, to make their bodies healthier and their looks better. But as the reality of aging catches them, they turn their attention to less strenuous and laborious exercises to stay fit and healthy.
 
Yoga is one great type of exercise Baby Boomers are into. Yoga exercise focuses on the relaxation and breathing methods. It has very low impact to the body of a person, that any age in any size can practice yoga and make a desirable impact to their health. This is because yoga doesn't stress out the muscles and bones of a person, especially those who are in their advanced age where bones and muscles are brittle and easily damaged.
 
Through the relaxation and breathing techniques of yoga exercise, one can be assured of bringing down the blood pressure and relieving stress which is contributory to heart attacks. It has been proven long ago that yoga exercise is very effective in calming nerves thus promoting better heart health.
 
By regularly practicing yoga, it can help in reducing weight. Statistics show that persons of age forty five (45) with normal weight, who practice yoga for at least thirty (30) minutes per week for at least five (5) consecutive years gain three (3) pounds less in a decade, given that each year, the gain weight of a normal person is one (1) pound a year.
 
For the generation of Baby boomers, yoga really works. Yoga is much more efficient than doing gym workouts for building flexibility and strength, more effectual than aerobics exercise for building breath control and stamina, and more calming than jogging.
 
Additionally, yoga can help with osteoporosis, cleanse the body’s organs, balance out and invigorate the digestive and nervous system, relieve signs of menopause, lower rear pains and headaches commonly experienced by people coming of age such as the Baby Boomers. ​Through yoga, Baby Boomers have a chance to redefine themselves at any age.

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.
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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.”
—Brené Brown

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.

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!

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

1. Begin by lying on your stomach with your chin on your mat and your hands resting at your sides.
2. On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.
3. Reach back with both hands and hold onto your outer ankles.
4. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.
5. Gaze forward and breathe softly. Your breath will become shallow, but do not hold your breath.
6. Hold for up to 30 seconds. To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor.

Modifications & Variations

• Bow Pose can be a great way to regain balance and strength after a day of slouching forward. Modify the pose as needed, and ease up if you feel any pinching in your back or neck.
• If you can't hold onto your ankles, use a yoga strap. Wrap the strap around the front of your ankles before coming into the pose. Hold onto the strap when you are in the pose with your arms fully extended.
• For more of a challenge, practice this pose with your thighs, calves, and inner feet pressed together.

Useful tips

• Place a blanket beneath your hip bones for extra padding, if needed.
• Hold onto your ankles, not the tops of your feet. This will help to prevent ankle, knee, and other leg injuries.
• Keep your knees hip-width or closer together for the duration of the pose. Do not let your knees splay wider than your hips; doing so can compress and compromise your low back.
• Evenly distribute the backbend across your upper, middle, and lower back.
• Keep breathing throughout the pose. Do not hold your breath!

 
*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.