The UN came to recognize its appeal and the physical, mental and emotional benefits of the practice due to the lifestyle yoga promotes. It encourages us to connect with ourselves, the world and nature, while making healthier life choices and encouraging overall good health. So, cheers to that!
As International Yoga Day (IYD) is upon us, you may be wondering what you can do to honor the day in a productive and worthwhile manner (i.e. the Clever way). Well, here are a few things that Clever Yoga will be doing, that you should could do too.
Raise awareness of the benefits of yoga
The whole point of IYD in general was to raise the awareness of the benefits of the practice.
Through awareness, more and more people can realize that their life could be lacking something that would benefit them immensely through the art of practicing yoga. Yoga has endless advantages and we want to shout them from the rooftops!
Sit down with a friend, make a social media post, call a family member or discuss it with a neighbor. Join a yoga institute and make acquaintances with other people who recognize the importance of the practice. If you’re a yoga instructor, you already have the platform to communicate the message to your class! What’s important to remember is that you have the power, no matter who or where you are, to ignite change and bring about positivity.
Reconnect with yourself and the planet.
As much as raising awareness of yoga is important, developing it within yourself is a must too. Yoga teaches us to be present and focused within ourselves, while showing appreciation for our surroundings.
Do this by carving some time out of your busy and bustling lifestyle to slow down, soften, sit back and breathe. As you may know, the breath is one of the main elements of Hatha, also called Pranayama. It is the life force that allows you to bridge your mind to your body to create harmony and synchronicity in your movements. Of course, a healthy yoga session would be ideal, but if life is proving chaotic, at least allow yourself the time to really breathe. Inhale, exhale and find your inner peace.
If find some real time for yourself, do something that really brings you joy, whether it’s cooking a meal, watching the sunset or taking a breezy walk through your neighborhood. Yoga is all about making healthy choices for yourself, and these small acts could make big differences to your mental wellbeing. Make sure your cup is full, and your body happy.
Attend a local yoga event.
How amazing would it be to celebrate the beauty of yoga with a group of like-minded yogis? Look around your neighborhood for events taking place. These events are a great opportunity to bring bring together yogi’s from all over your area to honor the day with a collective practice.
This would be a great way to meet other yogi’s in your area too! The more people you can share the experience with, the better. We love meeting new people and coming together to enjoy the experience as a whole.
A quick google search including the keywords ‘yoga events’, ‘21st June’ plus your location (e.g. yoga events 21st June Los Angeles) will collect tons of results! You might be based in Florida, like us, so we have gotten together some events that are happening in Florida on the 21st of June 2022 that are free or low-cost! See them below.
Yoga 4 Change – Free Family & Me Yoga Classes, Tuesday 21st June 3-4pm
2560 Mayport Rd, Atlantic Beach, FL 32233,
https://vetsevents.org/event/yoge-4-change-free-family-me-yoga-classes/2022-06-21/
Gentle Easy Yoga @ The Centre SPB, Tuesday 21st June 10-11am, $15
Beach Yoga from Caddy’s on Treasure Island, Free, June 21st 9-10am
https://thegabber.com/event/beach-yoga-from-caddys-on-treasure-island/2022-06-21/
Yoga by the Bay, Morningside Park, 21st June 9-10pm, $10
https://www.yogawab.com/schedule/212d3195-1924-4455-86e8-3fd3633ed726_1655841600
]]>Yoga and honoring the earth are two activities that come hand in hand, as the practice leads you to recognize and appreciate the importance of the Earth, and all that it gives to us. The meditative experience yoga provides is a practice that always has and always will promote an eco-centric approach towards life.
If your daily practice is already honoring the Earth, you might be wondering what else you can be doing (as a yogi) to give back to the planet. Think of these habits as rituals just as important as your daily yoga practice, and you’ll soon be showing gratitude to the planet without even realizing it.
Everyone has heard of the 3 R’s (Reduce, Reuse, Recycle), and these are acts that can be translated into the yoga world, too:
REDUCE!
Car emissions
A drive to the yoga studio, as quick as it may be for some, contributes to air pollution and gas wastage if it’s done on the daily. Take your bike for a spin to the studio, or even carpool if you have friends that live nearby!
Use of plastic
As we all know, plastic is one of the biggest contributors to pollution and due to its availability and cheap price it’s used to make almost all of the objects we use day to day, even some yoga mats! Some yoga mats still use PVC, whereas many brands have moved over to using more eco-friendly and sustainable materials for their mats. Doing some research into the material of a mat before you purchase not only helps the environment, but makes your money go further!
Food waste
This one takes a little more time and effort, but the results are extremely worthwhile and if you’ve got a green thumb, you’re bound to know this trick. Fruit and vegetable scraps that might otherwise be absent-mindedly thrown in the trash make amazing fertilizers for your garden. This is because the organic matter is rich in nutrients and once decomposed, it becomes a soil-like material that often produces a better yield. Fruit and veggies aren’t just good for you, they’re good for your garden!
REUSE!
Coffee cups
Sometimes you need a boost before your morning yoga session, and coffee is the perfect way to do that. But have you ever noticed how much waste is made from coffee cups? Investing in a reusable coffee cup not only reduces paper/plastic waste (and stops the company who produces them from making as many), but it makes your coffee taste better.
Water bottles
As much as caffeine is important for before your yoga session, water is important for your wind down after to rehydrate! Buying a new bottle every time you go out for practice is a habit not worth adopting, for the sake of your pocket and the planet. Spending a little bit of money on a reusable bottle that you can top up at home is a small habit change that can make a difference to how much plastic waste you make.
Old work-out clothes and yoga mats
We all know how good new pair of yoga pants feel! Instead of throwing away your old ones, why not transform them into something useful? Due to the softness of its material, they make great dusting cloths for your mirrors, windows and electronics screens. The slip free material used for yoga mats makes a great non-slip backing for carpets and rugs!
RECYCLE!
At home
Recycling containers aren’t just something that should be present in public spaces. Having them in your home or office is a great way to make sure you’re disposing of your waste paper, plastic and metal in the best way possible.
The right stuff
You often find that guidance on what can and can’t be recycled is confusing, because it is! When throwing away your waste, take a few seconds extra to look for a recycling label on packaging, or do a quick google search if you’re not sure. A good way to judge quickly whether something is recyclable is to remember that if its synthetic, its unsympathetic!
Of course, the battle against pollution cannot be tackled by you and I alone, but if every person adopted at least a few of these habits, we can make a difference. Spread the word.]]>Many view yoga as a holistic preparation for delivery and a comprehensive way to stay healthy during pregnancy through mindful movement, meditation and pranayama. Yoga helps pregnant yoginis to increase mother’s energy, improve the mood, relieve discomfort and pains associated with normal body changes and allows for a deeper bonding between the mother and the child through the exploration of the body. On a long run, yoga also helps to prevent uterus prolapse, incontinence and helps to recover after the delivery faster.
DO IT! You will love how you feel right after the class! If you are new to yoga or haven’t practiced in a while - make sure you start with a prenatal yoga class, though. Please don’t expect a yoga instructor in a regular class to know all the modifications for pregnancy. Head straight to prenatal instead and enjoy the community of like-minded mothers joining the energies to keep their bodies and minds healthy and happy!
I recommend ALL props:) Pregnancy and postpartum is not exactly the time to be stretching, as relaxin hormone (released during pregnancy and breastfeeding) affects muscles, ligaments and joints. Estrogen and progesterone soften smooth muscle tissues to allow uterus expansion. Relaxin loosens ligaments to allow pelvic girdle expansion for delivery. Thus, leading to unstable joints. This is very important - concentrate on strengthening and stabilizing muscles and joints versus performing excessive stretching. For that, I use all the props for prenatal, postnatal classes! An absolute must is 2 blocks, a yoga strap and a bolster. I also recommend yoga blankets and Clever Yoga Balance Pad is helpful for head or knee support.
Top 5 Prenatal Poses:
Cat/Cow - for whole body stretch
Balancing Table Top - (Lifting opposite hand and leg from table top) for core engagement and strengthening of the limbs
Goddess pose - for squatting/ opening the pelvis
Bound Angle Pose - for hips release
Legs up the wall - to prevent swelling, varicose veins and arches collapse when your feet become one size bigger
Top 5 Postnatal Poses:
Child’s Pose - grounds during postpartum chaos and stretches the back
Cat/Cow - gentle way to stretch and release tension
Downdog - to strengthen arms (holding your baby requires lots of strength) and to release low back
Pigeon pose - to unwind, stretch and surrender
Cobra pose - to counteract rounding forward while caring for baby or breastfeeding
Note: the list of postnatal poses will vary based on how far along on your postnatal journey you are, whether you have diastasic recti or any issues with pelvic floor muscles.
I’m right here on Insta for you! @mylayoga :) Los Angeles is slowly opening up after a year of lock down and I’m offering classes via zoom for anyone around the globe:) Always feel free to reach out with any questions! Also send dm for a free prenatal guide “Don’ts and Dos’ on Prenatal Yoga”
Video Coming Soon!
]]>We asked three members of the Clever Yoga community to share their #selfcare rituals – including Instagram versus reality!
Morning Matters
“When I need a little self care, I always start with a nice yoga sesh to get my body moving 🤸🏼♀️ afterwards I meditate and then journal. 📝 I usually make myself a cup of tea and write down my thoughts or just anything I am grateful for 🙏🏼” - @nataliee_yoga
5 Staples Every Morning
Watch this video from @she_gathers_wellness to hear her five morning rituals (or later-in-the-day rituals if things are crazy!).
Instagram Versus Reality…
@mylayoga kept it real by sharing her “ideal” morning staples (re – what makes it on the ‘gram) versus what actually goes on every AM.
Ideal morning ritual(instagram morning🙈🤣🙈):
Tongue scraping
Oil pulling
Vacuum
Gua Sha facial massage
20 min yoga practice
5 min meditation
Water with lemon
Fresh squeezed juice!
Reality:
Tongue scraping
Water with lemon
Celery juice
🙈🤣🙈
]]>
Blanche Devries
Blanche Devries learned yoga from – and married – Pierre Bernard, a well-known but controversial yoga teacher. Bernard eventually put Devries in charge of his Yoga School for Women.
In 1938, Devries opened the first female-owned yoga studio in the United States. She taught at her studio, in New York, until 1982. Devries passed away two years later, just before her 93rd birthday. During her life she was known for teaching high-profile, famous students in her classes.
Indra Devi
Indra Devi was born Eugenie Peterson in Latvia in 1899. Today she is known as the “first lady of yoga.” Devi was the first female student of well-known yoga teacher Tirumalai Krishnamacharya, who is considered the father of modern yoga.
Devi is widely credited for bringing yoga to the West. She wrote four books, including “Yoga For Americans: A Complete 6 Week Course for Home Practice.”
Geeta Iyengar
Most yogis have heard of Geeta Iyengar’s famous father, BKS Iyengar, but his eldest daughter is a respectable yogi in her own right. Iyengar started teaching yoga as a teenager.
She became known for teaching yoga specifically for the needs of women, including safe practices for pregnant and postpartum women. She published several books, including “Yoga: A Gem for Women” and “Iyengar Yoga for Motherhood: Safe Practice for Expectant & New Mothers.”
]]>Add these eight poses to your next yoga practice the next time you need a little extra self-care and are looking to let something go. If you really want to tend to yourself, find some even more love by adding a blanket and a yoga block to some of these poses.
You can do this as a sequence, or pick and choose poses to incorporate into a longer practice.
Bridge
Lie flat on your back with your knees bent and feet flat on the mat, legs about hips distance apart and arms by your sides to start. Press into your feet, lift your hips, and engage your inner thighs. To deepen, interlace your fingers behind your back and snuggle your shoulders underneath you a bit.
To make this pose more restorative, take a yoga block and place beneath your sacrum (the center of your low back). Don’t have a block? Interlace your fingers and center your low back on your hands. (And purchase a set of blocks here!)
Reclined Pigeon
Lie flat on your back with your knees bent. Hug one knee in toward your chest, then cross your ankle over your opposite thigh. To deepen, interlace your fingers behind the thigh of your foot that’s still on the mat and hug your knee closer to your chest. You can also extend your foot up toward the ceiling.
Cobblers Pose
Come to a seat and bring the soles of your feet together, encouraging your outer legs toward the mat. Hold for eight breaths.
To make this more gentle on your hips, you can bring your feet further away from your body, sit on a folded blanket, or place a block underneath your knees. You can also do this pose lying on your back.
Camel
Come to a kneeling position and bring your hands to your low back, fingers pointing down. As you press your hands into your back, press your back into your hands to begin opening your heart toward the ceiling. To deepen, bring your hands to your feet and fully open your upper body. To modify, bring blocks next to your feet and let your hands land on the blocks.
Give yourself some extra love here by bringing a folded blanket, cushion, or pillow underneath your knees. You can also kneel on the Clever Yoga Balance Pad.
Low Lunge with Cactus Arms
From table top, bring one foot between your hands, aligning your front knee over your front ankle. Sweep your hands up toward the ceiling, then bend your elbows into cactus arms (or goalpost arms). Tug your elbows back to allow the heart to open. Repeat with the opposite leg in front.
For a little extra love, pad your back knee using a folded blanket, cushion, or pillow.
Lizard
From a low lunge, bring both of your hands inside your front foot, and begin walking your front foot closer to the long edge of your yoga mat. If it’s available, you can turn your toes out so they spill off the mat, bringing your foot on a diagonal angle.
You can leave your palms on the mat, bring blocks beneath your hands, or drop down on your forearms.
Locust
Lie all the way on your belly, tops of the feet on your mat with your arms by your sides, palms facing in. Start by lifting the top half of your body, similar to Cobra, but with the arms lifted by your sides. Lower down and repeat with the legs. Lower down and repeat with the whole body.
Extended Child’s Pose
From table top, bring your two big toes to touch and widen your knees toward the outer edges of your yoga mat. Reach your hips back toward your heels.
To make this more gentle, you can place a blanket or cushion behind your knees. You can also bring your forehead to a block.
]]>So what kinds of poses should athletes be doing? Well, just like all yogis, the two most important things are to listen to their bodies, and to find a style of yoga that works for them.
Often, athletes are already strong, whether it be from hours dedicated to playing their sport or due to the rigorous strength training they take part in off hours, so a strength-building class may not be what their body needs.
And many sports players – not just professional ones – are likely adhering to a jam-packed schedule, perhaps leaving them stressed and overwhelmed.
With all of this in mind, here are six yoga poses perfect to help athletes stretch and soothe the muscles and mind.
Bonus: Corpse Pose
No matter how busy your schedule, don’t skip out on the most important pose of all. Give yourself time to rest and recharge, allowing the mental and physical benefits of your practice to settle in. You deserve it!
]]>You’ve been asked by your friends what “namaste” means…
More than once. And you know the answer, of course!
…and you’ve received multiple gifts that say “namaste” on them.
Namast’ay in bed, namast’ay drinking wine, llama’stay, and – just in time for the COVID-19 pandemic – namast’ay six feet away. And no matter how many you receive, it’s never enough. (Seriously – I received three namaste mugs one Christmas!)
You can’t pick just one favorite pose.
That’s like picking one favorite song – it may change by the day, your mood, the weather, or a million other factors! Plus, there are too many good ones, all with so many different benefits.
You have a special relationship with your yoga mat.
Practice just isn’t the same when you leave your mat at home and have to borrow a studio mat.
You’ve taken your mat on a trip with you so you could do yoga while you were away.
Bonus points if you have a foldable mat specifically for traveling.
Maybe chanting used to freak you out, but now you love it.
Can you even remember a time when you didn’t want to close a practice with a collective “om” with the whole class?
You love essential oils and appreciate what they add to a practice (and life).
Whether it’s a spray, roll-on, or diffuser, you have your go-to scent. And while lavender is a timeless classic, you’ve also grown to appreciate the plethora of other options out there.
You know that props aren’t only for “beginners.”
Gone are the days when you were ~too advanced~ to grab a pair of blocks. You know that props can add so much value to a practice, and sometimes they can even make the pose more challenging. (Don’t believe us? Check out these Four New Ways to Challenge Your Balance with Blocks.) The more props, the better!
You have a favorite pair of yoga pants or leggings.
… Specifically for doing yoga, that is. Even though casual wear is the new pandemic chic (#BusinessCasual). But, no, they are not all the same!
You know some of the poses’ Sanskrit names.
Maybe you can’t spell them, but it doesn’t sound like a different language when your teacher calls out “balasana” anymore (if you’re in a vinyasa relief, that probably sounds like a *huge* relief!).
You’ve either taken, or considered taking, a yoga teacher training (YTT).
What would be better than teaching yoga?!
You’ve tried to recruit your friends and family to yoga … more than once.
“You’ll feel *so* much better! It’s amazing! Just try it once – I promise it’s not weird!”
You’ve skipped yoga – and regretted skipping yoga.
If it’s a question of “Do I roll out my mat today?” the answer is always, unequivocally, yes.
Your practice may have changed with time…
Whether you’ve tried different styles of yoga, learned the foundations of poses, or are actually beginning to understand how to breathe while practicing…
…but you still love yoga just as much as you did in the beginning.
…you know that yoga will always be a part of you, no matter what, and that it will always be exciting because there’s always so much more to learn.
]]>Incorporate these five poses into your next yoga practice to build a strong, healthy back!
Incorporate these five poses into your next yoga practice to build a strong, healthy back!
Plank Pose
Start on your hands and knees, with your wrists underneath your shoulders and your knees just underneath your hip points. Keeping your hands as they are, extend your legs out long one at a time, coming onto your toes. Create a long straight line with your body, from crown the crown of your head to the tip of your tailbone. Engage your core and inner thighs, and keep your hips lifted. You can also drop the knees for a modified plank.
Cobra
Lie flat on your belly with the tops of your feet on the mat and your fingertips in line with your chest. Tuck your elbows in toward your body - make sure to maintain this throughout the pose. Lift your upper body (head, shoulders, chest) up and away from the mat. Slightly tuck your chin.
Upward Facing Dog
To go a step further, from Cobra, press into your palms to straighten your arms, and press into the tops of your feet to let your thighs hover.
Locust
Lie all the way on your belly, tops of the feet on your mat with your arms by your sides, palms facing in. Start by lifting the top half of your body, similar to Cobra, but with the arms lifted by your sides. Lower down and repeat with the legs. Lower down and repeat with the whole body.
Bridge Pose
Lie flat on your back with your knees bent and feet flat on the mat, legs about hips distance apart and arms by your sides to start. Press into your feet, lift your hips, and engage your inner thighs. To deepen, interlace your fingers behind your back and snuggle your shoulders underneath you a bit.
]]>If your goal is to tone your leg muscles and build strength, be sure to include these five poses in your repertoire. Do these poses as a sequence on their own or add this flow to your next full-length practice!
Warrior 2
From Mountain Pose step one foot back and align your front heel with your back arch. Bend your front knee so it’s lined up over your front ankle. Engage both thighs by rotating your front thigh outward and pressing firmly into the outer edge of your back foot. Bring your arms out to your sides, lengthening front fingertip to fingertip, imaging your arms as one long, straight line.
Extended Side Angle
Bend your front elbow and bring your forearm to your front thigh. Bring your back arm overhead so your bicep is above your ear. Be mindful not to collapse into your front leg or dump your weight onto your front thigh - do this by engaging your quadricep and abdominal muscles!
Eagle
Come back to Mountain Pose and cross one leg over the other. Start to bend your back leg, coming onto the toes of your front foot. Stay here or begin to wrap your front leg around your back leg and test not only your muscles but your balance!
One-Legged Chair
From Eagle, unravel your back leg, keep your front knee bent, and realign your knees - but keep the leg you just unraveled off of the mat, letting it hover! Reach your arms straight out in front of you or elevate them slightly.
Warrior 3
Ground down in your standing foot and straighten your standing leg. Extend your hovering foot all the way behind you, straightening your leg and dialing your back toes down toward the mat so your hips are square. Hinge from your hips so your upper body is parallel with your yoga mat and reach your arms straight out in front of you.
Don’t forget to go back and do this on the other side!
]]>You can do these with no equipment, but if you really want to turn up the heat, add a resistance band to some of these moves to take it to a whole new level. You can get a set with the Clever Yoga Fitness Kit!
Bridge Flow
Lie flat on your back with your knees bent. Place your feet on the mat about hips’ width apart and walk your heels up toward your sitting bones. On an inhale, engage your inner thighs and squeeze your glutes as you lift your booty off the mat. As you exhale, lower yourself back down to the mat - but don’t come down all the way! Repeat this flow for at least 10 breaths.
To intensify: place a resistance band around your thighs. When you lift yourself off the mat, with your bottom still in the air, open your thighs against the resistance band. Return your knees back in line with the hips before descending back down.
One-Legged Bridge
After you’re comfortable with the regular bridge flow, take it up a notch by leaving one foot on the ground and extending the other leg up toward the ceiling. On an inhale, push down through that one foot to lift your booty, and as you exhale, lower down. Repeat with one leg for 10 breaths before returning the lifted foot to the ground and repeating on the other side. This version will help isolate each side!
Fire Hydrant
Start in Table Top. On an inhale, lift one knee off the mat, bringing it out to your side (keep the knee bent the whole time). As you exhale, return the knee back underneath your body - but don’t let it touch the mat; keep it hovering. Repeat for at least 10 breaths before returning your knee back down to the starting position. Repeat on the other side.
Clam
Lie on one side of your body, propped up on your forearm with your hand supporting your head. Your shoulders, hips, knees, and feet should be stacked. As you inhale, lift your top leg, separating the knees and thighs, but keeping the feet together. As you exhale, lower the leg back down - you can bring it all the way down on top of the bottom leg, or to intensify you can let it hover. Repeat for 15 breaths. When you’re ready to do the other side, come to lie on your opposite side and repeat with the other leg on top.
To intensify: place a resistance band around your thighs. When you lift your leg, you’ll feel the resistance of the band make the pose even harder!
Three-Legged Dog
From Downward Facing Dog, lift one of your legs straight back behind you. Bend your knee and twist your hips open. Encourage your heel on your lifted leg toward your opposite glute. Hold on one side for six breaths before bringing your foot back down to the mat. Repeat on the other side.
Goddess Squat Pulses
Take a wide stance on your yoga mat, facing one of the long edges of your mat. (If you’re not sure what stance to take, bring your arms out to a T and align your ankles just about underneath your wrists.) Turn your toes out and your heels in. Bend your knees and sit your hips down. Align your knees over your ankles. Bend your elbows into cactus arms. From here, take baby pulses by lowering your booty just a *little* bit more before returning to the starting pose. Pulse for 30 seconds to a minute.
]]>Most yogis will be celebrating by practicing yoga, of course. But what else can you do?
Keep reading for 10 unique ways to celebrate National Yoga Month.
Jump into the weekend with this fast-paced, energizing yoga sequence!
]]>Downward Facing Dog
Begin on all fours, then walk your hands up a bit, curl your toes under, and lift your hips up to the sky, straightening your arms and pressing into your palms. Hold for 10 breaths.
Mountain Pose
From Downward Facing Dog, either walk or lightly hop your feet up to meet your hands. Roll your body up to stand, bringing your feet hips width apart. Draw your shoulders down and away from your ears. Hold for five breaths.
Chair Pose
Begin to bend your knees and sit your hips down. Keep your ankles, knees, and hips all in line. Extend your arms out and up, keeping them in line with your shoulders. If one of your knees is bending too far ahead, ease out of the posture a bit to keep everything nice and even. Hold for four breaths.
Plank Pose
From Chair Pose, come all the way down into a Standing Forward Fold, then bring your palms down to the mat. Either walk or step your feet back, coming onto your toes. Your body should be one long straight line from crown to tailbone. Engage your core and inner thighs. Don’t let your hips dip down! Another option is to drop the knees for a modified plank. Hold for four breaths.
Cobra
From Plank Pose, lower all the way down to the mat, either in one straight line (through Chatarunga Dandasana) or by lowering your knees, then chest, then chin. Untuck your toes and walk your fingertips back in line with your chest. Use your back muscles to lift your head, shoulders, and chest up and away from the mat. Keep your elbows tucked into your body. Tuck your chin slightly to keep the back of your neck long. Hold for three breaths.
Downward Facing Dog
Lower yourself all the way back down to the mat, push up onto all fours, then bring your hips up to the sky. Hold Downward Facing Dog for five breaths.
Warrior 1
Step your right foot forward between your hands and bend your right knee, aligning it over your ankle and tracking it toward your pinky toe. Spin your back foot out, pointing your back toes up toward the upper left corner of the mat. Align your heels. Face your body toward the front of your mat. Reach your hands out to come up, pointing your fingers up toward the sky, biceps parallel with your ears. Relax your shoulders. Hold for five breaths.
Warrior 2
Adjust your feet so your front heel is now aligned with your back arch. Turn your body so you’re now facing the long edge of your mat. Reach your arms out side to side, extending through the tips of your fingers. Gaze out past your front hand. Hold for five breaths.
Triangle
Straighten your front leg without hyperextending your knee. Reach your front fingertips forward as far as you can while bumping your hips back. When you’ve reached your edge, tip your fingertips down toward your shin, the mat, or a yoga block. Reach your top hand toward the sky. Stack your shoulders. Hold for five breaths.
Extended Side Angle
Re-bend your front knee and bring your front forearm to your thigh. Keep extending through your top hand. Hold for five breaths.
High Lunge
Lift your body back up into Warrior II. Spin your back foot so you are now on your toes. Extend your arms up. Hold for five breaths
Warrior III
Get ready for takeoff! Lift your back foot and bring your back leg and your torso parallel over the mat. Keep your toes pointing down. Extend your arms straight out in front of you. Create a straight line with your body, from the heel of your back foot to the crown of your head. Hold for five breaths. (To modify, bring your hands down to the mat or a yoga block). Hold for five breaths.
Mountain Pose
Bring your back foot up to meet your front foot and stand tall.
Repeat on the other side!
Cool down
Cobblers Pose
Come to a seat and bring the soles of your feet together, encouraging your outer legs toward the mat. Hold for eight breaths.
Seated Forward Fold
Extend your legs out long in front of you, keeping them hips width apart. Flex your feet. Inhale to bring your arms out and up overhead. As you exhale, reach out through your fingertips as far as you can and then surrender into your forward fold. Hold for eight breaths.
Savasana
Lie flat on your back, extend your legs out long, and rest your arms by your sides. Namaste!
]]>Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom by B.K.S. Iyengar
You may be familiar with B.K.S. Iyengar due to his namesake style of yoga, but did you also know he’s authored several books? And you don’t have to be a practicing Iyengar yogi to take something valuable from this book - in fact, you don’t have to be familiar with his namesake yoga style at all.
Iyengar’s book sheds light onto his personal life and journey into yoga. Although regarded today as a well-respected, skilled, teacher of yoga, he actually started his life as a very sickly boy and struggled with his yoga practice as well as his breath work - proving that yoga truly is for everyone! Light on Life also talks about the yogic journey and how to find peace not only in your postures but in your life.
The Yamas & Niyamas: Exploring Yoga's Ethical Practice by Deborah Adele
Whether you’re a yoga teacher looking to expand your knowledge of the first two of the eight limbs of yoga, or you’re a yogi looking to learn about yoga, Deborah Adele’s Yamas & Niyamas is an absolutely lovely tool to add to your yoga toolbox. This feel-good book takes a deep dive into the yamas and niyamas, giving real-world examples of each.
Adele’s book is one that you can read over and over at different points in your life and always find something new to take away from it.
Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga by Baron Baptiste
If you love or are interested in strong, powerful, vinyasa yoga, Journey Into Power is a staple in your book collection. Baron Baptiste goes into great detail describing his power yoga sequence, a strong and powerful flow designed to build strength and endurance, and bring you in touch with your inner self. Each pose is discussed at length, setting you up not only for physical success but powerful spiritual change.
Baptiste’s power yoga is more than just a yoga practice - it’s a way of living, from your relationships to your diet to being in the present moment and tapping into your breath. If you’re looking to change your whole life in a meaningful way, you definitely want to give this a read.
The Accidental Yogini by Tracey Ulshafer
This last selection is a bit different from the others in that it’s a novel that tells the story of Kristin, a yogini who’s living a life she never thought would be hers. She enjoys her friendships. family, relationship, job, and yoga practice.
But it wasn’t always this way. The Accidental Yogini takes you through the journey of a young woman working in a job she hates and living a life she feels was designed for someone else. She tries yoga at the recommendation of someone close in her life to help with chronic pain, and although skeptical at first, she finds herself diving deep into the practice and everything it has to offer. Kristin might be a lot like you - did you find yoga when you weren’t looking for it? Did yoga introduce you to a tribe of like-minded individuals? Did yoga change your life in ways you didn’t expect? Did yoga help you to solve challenges in your life off the mat? More likely than not, you’ll be able to find a bit of yourself in Kristin’s journey.
]]>Tricky Table
From tabletop pose, extend your left arm straight out in front of you and your right leg straight back behind you. Your palm should be facing the right, fingers extended, bicep in line with your ear. Keep your hips neutrally aligned by dialing your right toes down toward the mat. Maintain a long spine and engage the muscles in your core. Take smooth, steady breaths. Repeat on the other side.
To charge this pose up even more, extend through your fingers and toes on your inhale, and crunch on the exhale - left elbow meeting right knee at your abdomen.
Hovering Cat
Return to tabletop pose, knees aligned under hips and wrists aligned under shoulders. Tuck your toes and let your knees hover a tiny bit (barely an inch) above the mat - you’ll feel it in your core right away! Hold here, keeping your core engaged and the rest of your body still.
Downward Dog Squares
Come into downward facing dog pose. Bend your left knee, coming into a three-legged dog. Slide your left knee up to your left armpit, down to your left wrist, over to your right wrist, and up to your right armpit. Do this several times before switching legs and repeating on the other side.
Side Plank
Shift forward into a plank pose. Move your right hand to the center of your mat, under your face, and transition onto the outer edge of your right foot, stacking your left leg on top of your right. Extend your left arm up to the ceiling, stacking your shoulders. Maintain a long, neutral spine. Hold steady here before transitioning back to traditional plank and switching sides. Feel free to take a rest in tabletop or child’s pose between sides.
To ramp up the fire, from side plank, bend your top leg and bring your foot onto your inner calf or thigh, for a side plank tree variation.
Yogi Scissor Legs
Come all the way down on your back with your legs extended up in the air and your arms resting by your sides. Start by pointing through your left foot and lowering your left leg almost all the way to the mat. Just before it lands, flex your left foot, raise your left leg back up, while you simultaneously point through your right foot, and lower your right leg. Repeat until you feel the fire!
]]>Unfortunately, the morning is often a busy time and a full practice just isn’t going to happen. If the AM hours are not the most ideal to get your asana on, carve out just five to 10 minutes to squeeze in this quick, four-pose sequence. (And if you do have time for a longer practice, be sure it includes these poses!)
Easy Seat
You don’t even have to roll your mat out for this one. Simply take a comfortable seat somewhere - anywhere, really - and pause to breathe. Observe how you’re sitting; observe your breath. This is not the time or place to plan your tasks for the day, mentally prepare a grocery list, or decide what to eat for breakfast. This is the time to sit in comfortable silence and tune in with yourself.
How to practice:
Pick somewhere quiet (or as quiet as possible) where you can come to a cross-legged seat. Root down evenly through both sitting bones and sit up tall - lengthening through your spine and the crown of your head. Just be still for 10 breaths.
Modification: If cross-legged isn't comfortable or easy, you can sit up tall in a chair, sit with your legs straight out in front of you, or prop pillows/yoga blocks underneath your knees.
Cat/Cow
Technically two poses, but consider it a two-for-one deal for your body. If you’re super crunched for time and don’t have an extra second to roll out your mat, grab the pillow right off your bed to pad your knees!
How to practice:
Start out in a table pose, stacking your shoulders above your wrists and your hips above your knees. Spread your fingers wide. On your inhale, drop your belly down, arching your back and opening across your chest. On your exhale, round your back and release your head and neck. Flow through five to six rounds of breath.
Modification: If cat/cow is difficult on your wrists, you can come onto your fists instead of your palms. Alternatively, you can come back to easy seat and do seated cat/cow: bring your hands to your knees, and arch your back and bring your chest toward your ankles as you inhale; as you exhale, straighten your arms, round your back, and drop your chin to your chest.
Downward Facing Dog
If you’re usually an evening practitioner, downward facing dog may not come as easily first thing in the morning - your body is not nearly as open yet, and down dog is a pretty complex pose. You can ease into it by shortening your stance a bit or bending your knees more generously than usual. Continue pedaling your feet to open up the hamstrings.
How to practice:
After cat/cow, come back to table and walk your hands out about a palm print in front of you. Tuck your toes and send your hips up high toward the ceiling. Like in cat/cow, your upper arms should be rotating out, with your elbow creases facing the front edge of your mat. Rotate your inner thighs in toward one another, and press the backs of your thighs energetically toward the wall behind you. Encourage your heels toward the mat. Hold downward dog for five to six breaths.
Modification: If your heels do not come anywhere near the mat, try shortening your stance or bending the knees more - but don’t worry if they still don’t touch! If downward dog is not in your practice, drop your knees to the mat and enjoy the stretch in your upper body.
Mountain
The seemingly simple posture is a symbol of grounding and power. It’s an opportunity to open your heart to the day and let the light in. Attention to detail is key here - this pose is more than just standing. Mountain is the perfect posture to repeat a mantra or intention for your day, either out loud or silently in your mind.
How to practice:
Stand tall with your feet hips width apart, rooting down through all four corners of your feet. To feel this, lift your toes up from the mat, firm down through your feet, and then release your toes back down. Lift through the arches of your feet, engaging the muscles in your thighs and rotating them slightly inward as you do so. Draw your shoulders up to your ears then slide your shoulder blades down your back. Spread your fingers wide with your arms long to your sides, palms facing front. Broaden across your collar bones. Knit your lower ribs in, together, and down. Lengthen the back of the neck and bring your chin parallel to the floor. Envision one continuous line of energy from the crown of your head to the tip of your tailbone. Close your eyes. Stand tall for 10 breaths.
Modification: If standing is unavailable, you can practice this pose seated in a chair, applying the same actions in the upper body as if you were standing.
]]>If you’re looking for a few ways to relax and rejuvenate, try incorporating these four things into your daily routine to find a little more ease in your day.
]]>Meditation
The idea of meditation may not sound too calming for those of us whose minds race a mile a minute. Whether you’re someone with a lot of thoughts or a beginner meditator, consider trying a guided meditation. These meditations incorporate periods of silence but are led by a teacher whose voice will bring you back to the practice should your mind wander away from you. There are many apps that offer guided meditations, including Calm, Headspace, and Insight Timer. Insight Timer is free, while Calm and Headspace offer free trial options.
Essential Oils
You can get creative with essential oils and use them in a variety of ways. Some come in a spray, while others can be used as droplets or roller balls. In some cases they can even be digested (be sure to check the label first!). If you’re looking for a simple way to use oils, a diffuser is an easy option because you can plug it and forget it. An essential oil diffuser will provide a subtle mist and scent over a period of time, allowing you to reap its benefits all day. Check out Clever Yoga’s diffuser to get started.
Tea
Green tea is a big player in the tea world, known for its many health benefits - and with good reason. But other teas offer benefits of their own, with some having calming properties. Try adding a cup of chamomile, kava, or even lavender tea into your routine to help you either prepare for a difficult day ahead or unwind when the day is behind you.
Exercise
This one may take some more motivation than the others, but exercise is a great way to feel better. If you’re feeling angry or frustrated, breaking a sweat is a great way to blow off some steam. If you’re feeling low-energy, giving your body some movement will revitalize you. It could be yoga, lifting weights, kickboxing, or even going for a walk outside. Even just 20 minutes can make a huge impact on your mood. Not sure where to start? Check out Clever Yoga’s YouTube channel for some yoga practices to get your blood flowing.
]]>But did you know that there are scientific studies also supporting yoga’s positive effects? Here are a few of yoga’s research-backed suggested benefits.
Please note that yoga should never be used in place of medical treatment and should not be practiced without first consulting your doctor.
Anxiety, Depression, and PTSD
Many yogis praise yoga for its mental benefits, and if you’re wondering whether the scientific literature actually backs this up, the answer is yes!
For instance, one study1 compared women who practiced 90 minutes of yoga twice a week for two months to women who didn’t practice yoga. The women who practiced yoga had much greater decreases in anxiety than the ones who didn’t practice yoga.
Another study assessed the effects of yoga in women with chronic post-traumatic stress disorder (PTSD). They either practiced trauma-informed yoga or supportive women’s health education. By the end of the study, more than half of the women who took part in the yoga no longer met the criteria for PTSD, versus just over one-fifth of the women’s health education group.
An earlier study3 of 60 inpatients being treated for alcohol dependence tested the effects of Sudarshana Kriya Yoga. Half of the patients participated in a two-week yoga intervention, and the other half did not do yoga. The yoga group had significantly lower levels of depression and plasma cortisol than the patients who didn’t do yoga.
A study4 of teachers found that yoga significantly increased mental well-being and reduced anxiety.
Weight Loss
The addition of yoga to a healthy lifestyle could also help shed some pounds.
A 2019 study5 of overweight and obese men and women took part in an Ayurvedic medicine and Ayurvedic yoga therapy intervention. Along with healthy nutrition recommendations, the participants took therapeutic yoga classes three times a week and were encouraged to engage in home practices two to four times week. During the three-month study period, the group lost an average of 3.5 kg. Three months after the study ended, the participants had lost 5.6 kg, and at six months, this increased to 5.9 kg.
How does this work? Research suggests that the reasoning is not entirely physical.6 People who had struggled to lose weight but were successful through yoga and those who lost weight unintentionally through yoga were interviewed. Five primary themes arose: “shift toward healthy eating, impact of the yoga community/yoga culture, physical changes, psychological changes, and the belief that the yoga weight loss experience was different than past weight loss experiences.”
Well-being in Cancer Patients
The spiritual aspects of yoga and meditation were examined in women diagnosed with breast cancer who were long-term Brahma Kumaris Raja Yoga (a spiritually focused meditation practice) meditators.7 The three women took part in interviews regarding cancer survival’s physical, emotional, and spiritual challenges. Among the themes expressed in the interviews were, “positive state of mind, self-awareness, God’s healing power, spiritual support, and spiritual growth,” as well as “soul consciousness, awareness of eternity, lack of fear, being happy no matter what, and becoming an inspirational model.”
Similarly, a group of metastatic cancer patients integrated in early palliative care took part in a mindfulness-based stress reduction intervention.8 The patients developed an accepting attitude in terms of their disease, which aided them in handling disease-associated anxiety and pain, as well as reconnected with their personal and spiritual beliefs.
Inflammation
While inflammation occurs in everyone’s body, chronic inflammation can result in the onset of serious diseases. According to some research, yoga can assist in reducing inflammatory markers in the body.
One study9 compared levels of inflammatory markers after moderate and strenuous exercise in people who did and did not practice yoga. Resting levels of inflammatory markers as well as levels after exercise were lower in the people who practiced yoga than the non-yoga group.
A review10 of 15 existing studies found that most of them supported the idea that yoga reduced inflammation. More yoga was associated with greater reductions in inflammation.
Yoga, in conjunction with usual care, may also benefit people who already have inflammatory diseases. A study11 of rheumatoid arthritis patients found that the addition of yoga to their care routine significantly reduced levels of depression as well as inflammatory markers.
Breast cancer survivors with persistent fatigue who practiced restorative yoga for 12 weeks also saw decreases in inflammatory markers.12
Prenatal Outcomes
Pregnant women - when practicing safely - may see some unique benefits of yoga, too.
One study13 found that prenatal yoga was helpful in reducing prenatal depression. Another observed that prenatal yoga helped to alleviate labor pain and may have even helped improve birth outcomes.14
Other research suggests that yoga may…
References
1. Javnbakht M, Hejazi Kenari R, Ghasemi M. Effects of yoga on depression and anxiety of women. Complement Ther Clin Pract. 2009 May;15(2):102-4. doi: 10.1016/j.ctcp.2009.01.003. Epub 2009 Mar 20.
2. van der Kolk BA, Stone L, West J, Rhodes A, Emerson D, Suvak M, Spinazzola J. Yoga as an adjunctive treatment for posttraumatic stress disorder: a randomized controlled trial. J Clin Psychiatry. 2014 Jun;75(6):e559-65. doi: 10.4088/JCP.13m08561.
3. Vedamurthachar A, Janakiramaiah N, Hegde JM, Shetty TK, Subbakrishna DK, Sureshbabu SV, Gangadhar BN. Antidepressant efficacy and hormonal effects of Sudarshana Kriya Yoga (SKY) in alcohol dependent individuals. J Affect Disord. 2006 Aug;94(1-3):249-53. Epub 2006 Jun 5.
4. Telles S, Sharma SK, Gupta RK, Pal DK, Gandharva K, Balkrishna A. The impact of yoga on teachers' self-rated emotions. BMC Res Notes. 2019 Oct 22;12(1):680. doi: 10.1186/s13104-019-4737-7.
5. Rioux J, Howerter A. Outcomes from a Whole-Systems Ayurvedic Medicine and Yoga Therapy Treatment for Obesity Pilot Study. J Altern Complement Med. 2019 Mar;25(S1):S124-S137. doi: 10.1089/acm.2018.0448.
6. Ross A, Brooks A, Touchton-Leonard K, Wallen G. A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss. Evid Based Complement Alternat Med. 2016;2016:2914745. doi: 10.1155/2016/2914745. Epub 2016 Aug 10.
7. Agarwal K, Fortune L, Heintzman JC, Kelly LL. Spiritual Experiences of Long-Term Meditation Practitioners Diagnosed with Breast Cancer: An Interpretative Phenomenological Analysis Pilot Study. J Relig Health. 2020 Feb 15. doi: 10.1007/s10943-020-00995-9. [Epub ahead of print]
8. Poletti S, Razzini G, Ferrari R, Ricchieri MP, Spedicato GA, Pasqualini A, Buzzega C, Artioli F, Petropulacos K, Luppi M, Bandieri E. Mindfulness-Based stress reduction in early palliative care for people with metastatic cancer: A mixed-method study. Complement Ther Med. 2019 Dec;47:102218. doi: 10.1016/j.ctim.2019.102218. Epub 2019 Oct 19.
9. Vijayaraghava A, Doreswamy V, Narasipur OS, Kunnavil R, Srinivasamurthy N. Effect of Yoga Practice on Levels of Inflammatory Markers After Moderate and Strenuous Exercise. J Clin Diagn Res. 2015 Jun;9(6):CC08-12. doi: 10.7860/JCDR/2015/12851.6021. Epub 2015 Jun 1.
10. Djalilova DM, Schulz PS, Berger AM, Case AJ, Kupzyk KA, Ross AC. Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019 Mar;21(2):198-209. doi: 10.1177/1099800418820162. Epub 2018 Dec 20.
11. Gautam S, Tolahunase M, Kumar U, Dada R. Impact of yoga based mind-body intervention on systemic inflammatory markers and co-morbid depression in active Rheumatoid arthritis patients: A randomized controlled trial. Restor Neurol Neurosci. 2019;37(1):41-59. doi: 10.3233/RNN-180875.
12. Bower JE, Greendale G, Crosswell AD, Garet D, Sternlieb B, Ganz PA, Irwin MR, Olmstead R, Arevalo J, Cole SW. Yoga reduces inflammatory signaling in fatigued breast cancer survivors: a randomized controlled trial. Psychoneuroendocrinology. 2014 May;43:20-9. doi: 10.1016/j.psyneuen.2014.01.019. Epub 2014 Jan 30.
13. Gong H, Ni C, Shen X, Wu T, Jiang C. Yoga for prenatal depression: a systematic review and meta-analysis. BMC Psychiatry. 2015 Feb 5;15:14. doi: 10.1186/s12888-015-0393-1.
14. Chethana B, Raghunandan C, Saili A, Mondal S, Saxena P. Prenatal Yoga: Effects on Alleviation of Labor Pain and Birth Outcomes. J Altern Complement Med. 2018 Aug 30. doi: 10.1089/acm.2018.0079. [Epub ahead of print]
15. Anheyer D, Klose P, Lauche R, Saha FJ, Cramer H. Yoga for Treating Headaches: a Systematic Review and Meta-analysis. J Gen Intern Med. 2019 Oct 30. doi: 10.1007/s11606-019-05413-9. [Epub ahead of print]
16. Oken BS, Zajdel D, Kishiyama S, Flegal K, Dehen C, Haas M, Kraemer DF, Lawrence J, Leyva J. Randomized, controlled, six-month trial of yoga in healthy seniors: effects on cognition and quality of life. Altern Ther Health Med. 2006 Jan-Feb;12(1):40-7.
17. Gothe NP, Khan I, Hayes J, Erlenbach E, Damoiseaux JS. Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain Plast. 2019 Dec 26;5(1):105-122. doi: 10.3233/BPL-190084.
18. Groessl EJ, Liu L, Schmalzl L, Chang DG, McCarthy A, Chun WI, Sinclair C, Bormann JE. Secondary Outcomes from a Randomized Controlled Trial of Yoga for Veterans with Chronic Low-Back Pain. Int J Yoga Therap. 2019 Sep 11. doi: 10.17761/2020-D-19-00036. [Epub ahead of print]
]]>While props can be used to make certain postures more accessible, they can also be used to add a layer of complexity to your practice. Here are four ways to incorporate blocks into your balance practice to bring on a new level of challenge.
]]>While props can be used to make certain postures more accessible, they can also be used to add a layer of complexity to your practice. Here are four ways to incorporate blocks into your balance practice to bring on a new level of challenge.
1. Warrior III
Starting from Mountain Pose, ground down through all four corners of your left foot - this will be your standing leg. Hold your block in your left hand. Come to the ball of your right foot and float your leg up, leaning your torso forward to become parallel with your mat. As you arrive, place your block vertically between your shoulder blades. (If you’re practicing with someone else or in a group, have the teacher or another student place the block on your back for you.) Keep your block as still as possible. Hold the pose for ten breaths.
2. Half moon
Begin from a High Lunge with your left foot forward and a block in your right hand. Firm down through your left foot. As you start to lift your right leg and bring it parallel to your yoga mat, open your right hip by pointing your right toes out and away from your body, your torso facing the right side of the room. Ground your left palm down underneath your left shoulder and stack your right shoulder over the left. Bend your right hand so your palm faces the ceiling and place your block on your palm on the shortest height. Hold the pose for ten breaths.
3. Eagle
In Mountain Pose, stand with your left foot on your block with the long edges of your feet parallel with the long edges of your block. This will be your standing leg. Allow for a slight bend in your left knee as you cross your right thigh over your left. Point your right toes down toward your mat. Hook your right leg behind your left.
To incorporate your eagle arms, cross your left elbow over your right, making an “X” with your arms straight out in front of you. Bring your palms to the opposite shoulders, then lift the arms, making an “X” in front of your face. Cross the arms once more so the palms are touching. Hold the pose for ten breaths.
4. Tree
In Mountain Pose, place a block on your head on the shortest height. Shift your weight into your left foot and come on the ball of your right foot. Start by placing the sole of your right foot onto your inner left ankle. Slide your foot up to your calf. If accessible, bring your right foot to your inner left thigh. (If your foot lands between your calf and thigh on your knee, slide your foot back down to your calf to avoid placing undue pressure on your knee). Hold the pose for ten breaths.
]]>Yoga poses will give your booty a toned and sculpted look without making it look bulky or overly-muscular and unnatural.
You can do some great booty work with these five yoga poses:
Warrior III
@emwagner231
Warrior III is one of the best yoga poses to get a firmer butt because the muscles in the gluteus maximus help to keep the leg parallel to the ground.
Start in mountain pose. Inhale and reach your arms up. As you exhale, extend your right leg straight behind you. Shift your weight into your left leg. Be sure to keep your right foot flexed. Keep your left leg strong and straighten both legs as much as you can. Move forward as you bring your torso parallel to the floor. Keep your gaze to the floor. Stay here for 5-10 breaths before releasing.
Locust Pose
@yogawithmaja
Locust Pose activates the glutes and helps to keep them toned.
Lie on your stomach as you rest your head down. Inhale, look forward and raise your head. Lift your legs up by using the strength in your inner thighs. Keep your chest lifted. Stay here for up to one minute before releasing.
Goddess Pose
@warriorfromwithin
The name of the pose itself is enough to give it a try. Who doesn’t want to be called a goddess and get a great looking booty at the same time? Goddess pose helps to activate the glutes and tone them.
Stand with both of your feet turned out. Keep your torso lifted and bend your knees and elbows at 90-degree angles. Hold here for five breaths before releasing.
Chair Pose
@levi.rae
While sitting in a normal chair may not do much for your butt, chair pose in yoga is a different story. As you sit in this pose, the muscles in your glutes and legs get stronger as you hug your knees and thighs together.
Stand with your feet together and make sure your big toes are touching. Inhale and raise your arms up to the sky. Exhale and bend your knees. Really sink down into the pose. Inhale and hug your thighs together. As you exhale, scoop your core in. Stay here 30 seconds to one minute before releasing.
Bridge Pose
@shylasvsyoga
Bridge pose uses resistance to help build strength in your lower body and give you the toned butt you’ve been wanting.
Lie on your back with your knees bent and your feet on the ground hip-width apart. As you press your feet into the floor, lift your hips while rolling your spine down. Press your arms and shoulders down.
Lift the hips and engage your legs. This will help you lift your butt higher and get more muscle tone. Hold for 4-8 breaths before rolling the spine down to the floor slowly.
If you’re looking for a firmer butt, try these booty toning yoga poses that will make your yoga pants look even better.
Namaste!
]]>Yoga can re-energize your body through different movements, stretches and deep breathing techniques without leaving you feeling jittery which can happen after you drink that can of soda or afternoon cup of coffee.
Yogic breathing brings new oxygen into your body to give it a needed energy boost. The next time you’re feeling like you’re falling into that afternoon slump, strike one or two of these poses.
Spinal Twist
@kelleyapril
If you’re sitting at your desk at work and feel like you’re going to fall asleep on your keyboard, try a spinal twist. Sit with your knees close together and your feet on the ground. Inhale and raise your hands up into the air. Exhale and rotate to the right.
Bring the palm of your left hand to the outside of your right leg or the inside of your left leg. Rest your right arm down and put your palm on the seat of the chair behind you as you bring your chin over your right shoulder. Take 2-3 breaths before releasing and repeating on the other side.
Office Chair Camel Pose
@krs10yoga
Here’s another pose to try if you’re at your desk. Sit near the edge of your chair. Put your hands on your armrests. Make sure your fingers are facing your hips.
Press down into the armrests while spreading your collarbones. Lift your chest so that there’s an arch in your upper back. Hold for 30 to 60 seconds before releasing.
Chair Pose
@_daniellemcbrideyoga
Although this one is called chair pose, you need to actually get out of your chair to do it. Stand tall and bend your knees. Sit back as you try to get your thighs parallel to the floor.
You can either keep your hands near your heart, raise them in front of you or overhead. Hold the pose for 30-60 seconds before releasing.
Triangle Pose
@kelleyapril
If you can step away from your desk, triangle pose can give you a great stretch.
Start with your feet a little wider than hip distance apart. Turn your right foot out to the right side of the room while you turn your left foot in so it points to the right corner of the room.
Extend your arms out so they reach the opposite sides of the room. Tilt your hips back while you reach your right arm out. Stretch until you feel as though you can’t stretch anymore.
At this point bring your right arm down to rest on your thigh, shin, or ankle, whichever is most comfortable. Bring your left arm toward the ground and reach up to the ceiling, opening up your torso. Hold for a couple breaths before slowly releasing and repeating on the other side.
If you can step outside and do these poses, even better, since fresh air will also help to invigorate your mind and body. Try these poses regularly and stick with them to overcome that tired feeling you get when 2pm strikes.
Namaste.
]]>Yoga can help you get lean because it lengthens and tones your muscles. When you’re leaner, you’re also stronger. Who doesn’t want that?
Learn how to lean out with these 4 Yoga Poses.
Downward Facing Dog
@merlifeyoga
Perhaps one of the most well-known yoga poses, downward facing dog tones the arms and legs while giving your shoulders, hamstrings, and calves a good stretch.
Start in mountain pose and reach your hands to the floor. Walk your hands out about three feet in front of your toes. Lift up your hips as you push into your palms and press back into your heels.
The goal is to get them flat on the ground. If you keep your knees slightly bent you’ll have a better chance of doing this. Keep your gaze towards your leg as you take a few breaths before releasing.
Boat Pose
@bethclarkyoga
If you’re looking to get leaner quads, hamstrings, and abs, then boat pose is for you.
Plant your feet firmly on the floor with your knees close to your chest. Hold behind your knees and lift your feet. You can either keep your hands on the backs of your thighs or stretch them forward. To turn it up a notch, straighten your legs and raise your arms up.
Half Moon Pose
@zandrabellamy
Half moon pose is a good one to try if you want to tone the glutes, hamstrings, and obliques. It also stretches the calves and shoulders.
Put your right hand on the floor about 10 inches diagonally in front of you. Make sure it’s on the outside of your right foot. Raise your left arm and straighten your right leg as you lift your left leg straight into the air.
Make sure your foot is flexed and pointed to the side. Look up at your left hand and stay here for five breaths.
Bridge Pose
@danielflohr
Incorporate bridge pose into your routine for lean thighs and abs.
Lie on your back with your arms face down by your sides. Make a tent with your knees and separate them about hip-width apart. Try to get your heels close to your butt so you can reach them with your fingertips. Engage your lower abs.
If you’re doing it right, your lower back will rise off the floor. Guide your hips up by pushing through your thighs while pressing down into your feet. Keep your knees pointed forward. Hold for a few breaths then lower down.
These yoga poses are easy enough that you can do them in the comfort of your own home.
Get the most out of your home yoga workout by taking it to the next level with mats, props, and accessories from Clever Yoga.
Make these yoga poses part of your daily routine and watch your body transform to a lean machine!
Namaste.
]]>There are many different ways to battle depression, with yoga being one of them. Some people opt for medication which can lead to damaging side effects, while others may binge or starve themselves because of their depression. None of these are good for the mind or body.
Yoga is believed to help people fight depression naturally because it regulates how the body deals with stress. The deep breathing required in yoga triggers the autonomic nervous system. When that’s in check, it helps your brain and body function better. Plus, when you practice yoga regularly you can get benefits like lowered blood pressure and a better night’s sleep.
If you’re struggling with depression, try these four yoga poses.
Child’s Pose
@caramelyogi
Child’s pose is a peaceful pose that calms your mind and body. Your hips and lower back get a good stretch which helps you to relax and deal with depression better.
Kneel and sit on your heels with your big toes touching. Spread your knees hip-width apart, hands resting on top. Bend your torso forward and let your face touch the ground. Bring your arms forward, palms down, and put them on either side of your head. Stay here and breathe for a few minutes.
Shoulder Stand
@h.gargoyle
Shoulder stands help treat depression because they revitalize the entire body, making you feel good from head to toe. It’s definitely more difficult than child’s pose, but well worth it.
Lie on your back. Inhale and slowing raise your legs so they are at a 90-degree angle. As you exhale, raise your body as straight as you can while keeping your legs together. Bring your hands to your waist for support. Rest your body weight on your shoulders as you point your legs to the ceiling. Stay here for 30 seconds before gently releasing.
Reverse Warrior
@jacquinoelyoga
If you're feeling down and sluggish, try Reverse Warrior to get energized and focused.
Start in Warrior I pose with your right leg at 90-degrees and your left pivoted at 45-degrees. Turn your hips to face the side, still keeping the right leg bent. Rest your left hand on your left leg as you raise your right arm up with your palm facing the ceiling. Slide your left arm toward your left ankle if you can. Look up at the ceiling and stay here for 3-5 deep breaths.
Cobra Pose
@eva_yoga_m
The techniques used in Cobra increase energy and focus, helping to concentrate on the positives in life.
Lie on the floor, face-down with your legs spread a few inches apart. Put your hands under your shoulders. Press the tops of your feet down as you inhale and gently lift your head and chest off the floor. Keep your shoulders back and your heart forward. Hold for 30 seconds. Gently release.
Trying these yoga poses can help to get you back on track as you battle depression. Always consult your doctor if your depression symptoms get too difficult to handle, and continue to use yoga as treatment if you feel relief when you try it.
Namaste.
]]>You probably already know about meditation benefits. Maybe you already know a little something about meditation techniques too.
But…you don´t always have time to do it, and you keep on listening to those voices in your head which makes you think you're not meditating the "right" way.
There must be a better way to connect with your inner self.
So, we asked some of the most influential yoga experts online:
What is the most common mistake in meditation you should avoid?
Putting your body in a rigid position and trying to be still is a big mistake and time waster in meditation. Try softening, allowing yourself to sway a bit side to side, forward and back, and settle into stillness. Kind of like dropping a rock into a lake, watching the circles ripple out, and watching them disappear one by one. The lake becomes more still and more alive. That feeling happens when we soften and find our own stillness, instead of forcing ourselves to make a superficial position. If you can breathe, you can mediate. The magic is inside.
Tara is founder of Strala and author of several best-sellers like Yoga Cures, Make Your Own Rules Diet, and Strala Yoga.
Oh man, “one thing to avoid” in meditation makes this sound way more intimidating than it has to be! Meditation is not an injurious practice-- you can’t hurt yourself. So don’t worry about avoiding mistakes and just start! Start with 2 minutes of deep belly breaths while focusing on how your physical body feels, and maybe repeat a word or phrase that resonates with you. Keep it simple & keep it as something that feels like your own, not this external practice someone else told you to do. Meditation can include chanting or stillness or prayer or a walk in nature. Ask yourself what grounds you and start there. Assume you cannot make a mistake.
Erin is co-founder of BadYogi, the anti-cliché. Making yoga accessible for everybody.
Short and sweet, for her, the most frequent mistake is always giving up.
Anna is co-founder of The Wellness Universe, a fantastic community of writers who have made of this site the most complete resource for mind, body, spirit, and planet on the web.
The biggest mistake in meditation? Thinking you're doing it wrong. Often when we meditate, we worry that the voices in our heads (“My God, what was that text about?”, “Was that guy checking me out yesterday?”, “Is my boss angry at me?”, “What am I going to eat later?”) mean that we are screwing meditation up. Aren’t we supposed to be calm and peaceful? Set your fears aside: meditation isn't about "fixing" your mind; it's about becoming friendly with it. By creating some space to simply be with yourself as you are, you can practice relaxing with “what is.” Once you get a little space around the natural churnings of your mind, you don’t have to take everything it tells you so seriously.
Rachel, from RachelYoga, describes herself as an educational nerd, creative artist & yoga teacher. Her mission: elevation through education.
The dolls are clear: “You should avoid wondering if you are meditating right or wrong. We are always so worried if we are doing something right or wrong, meditating is not about how far you go into outer space or how far you go within yourself. It's just about showing up for yourself, making it to your mat or wherever you decide to meditate, that is half the battle and whatever your practice is, is perfect!”
They are from OnceUponaDollHouse and are also two yoga teachers who want to inspire their readers to become their healthiest and happiest selves.
Two of the most common mistakes/misconceptions about meditation I’ve encountered as a Yoga teacher are that a) it has to be “done” and b) you have to sit still for it. But if you ask me, meditation is something you allow, rather than do. Any experience of full presence and awareness is meditation. If you make your bed, cook or sing with full presence and awareness, those are moving meditations in themselves. It isn’t an experience restricted to the seated position. In fact, movement has been one of my surest gateways into the meditative state of mind. Be it dancing, painting, or even zoning out to the views outside train windows on my travels. I’m seated my mind is free to wander, but balancing on my forearms/head/hands drastically cuts down my daydreaming options. The moment my mind wanders, my body will let me know with a thud on the ground.
Namita Kulkarni is a yoga teacher, traveler, and writer from India, who is always looking for something new to learn. She is from RadicallyEverAfter.
Regularity is incredibly important for a meditation practice. It's tempting to skip a day (or two, or three, or a whole week!) because we "don't have time" to meditate. What this really means is that we need to be more realistic and lessen the amount of time we allot for meditation. A five minute sit EVERY day is far more powerful than a 30 minute sit once a week. Through regularity, we train our mind to look forward to that daily pause. Meditation will become a part of our daily self-care routine; just as important and automatic as brushing our teeth.
Julie is a Los Angeles-based Ayurvedic practitioner, her articles on TrueAyurveda talk about the principles of Ayurveda & yoga sequences to improve our health.
The most frequent mistake people make when starting a meditation practice is putting too much pressure on themselves, either by setting an unrealistic time commitment, or thinking they'll be able to clear their mind completely. Start with something manageable, such as five minutes of breath-awareness meditation per day. Just sit for five minutes and focus on your breath. Your mind, initially, will wander. Whenever you catch yourself thinking of something else, bring your focus back to your breath. And repeat. It's really that simple! Over time, you'll find you can focus for longer and you will probably naturally want to increase the length of time for which you meditate.
Marita is a foodie, yogi (both teacher and student), aspiring acrobat, writer and gypsy. She loves to share her stories on VeganGypsyTales.
I would say the biggest mistake you should avoid is putting pressure on yourself with time. It does not matter if you meditate for 5 or 45 minutes the quality of the meditation is what is important, blocking the noise out and being in the present. Be patient with yourself.
Chrissy is a yogi on the go/pizza connoisseur. She firmly believes you should “do what makes YOU happy.”
My advice for meditation? Start small! One of my favorite ways to incorporate meditation into my day is to weave it into my yoga practice. In between rounds of sweaty sun salutations, or before I start hip openers, I'll take a few minutes to sit quietly and breathe. My goal is simply to notice my body and how I'm feeling. I also enjoy a good open-eyed meditation or body scan if I'm waiting in line somewhere (like if I'm stuck in traffic or waiting at the grocery store). Instead of getting impatient, I try to remind myself that this is a good time to take five deep breaths. Meditation can be a challenge, but I find it very rewarding when I can incorporate even just a few minutes into my day.
Rachel is from AliveInTheFire, she lives in northern California, inspired by practicing yoga mindfully, teaching from the heart, giving hugs, and living a badass life.
Start meditating without being bound by preconceived notions of what and how it should be. Each person’s experience of meditation will be unique. Most people think they cannot meditate because they are too distracted or do not have the time. These are exactly why someone should choose to meditate. Meditation helps to quiet the mind, turns the focus inwards and improves one’s ability to be mindful.
If you are new to meditating, initially it can be quiet challenging. Your mind will wander or you may simply get bored. But it’s the act of just sitting and being with yourself and watching your thoughts that can be pretty powerful. And it gets better each time you do it. Meditation doesn’t need to be lengthy or complicated. One needs to start small – even 5 minutes a day is a good start. And no matter how distracted, tired or frustrated you feel going into it – you will always come out of meditation feeling lighter, calmer and happier. Give it a try!
Arundhati, founder and lead teacher of AhamYoga, helps others to achieve healthy, happier lives through YOGA. She loves chai and puppies.
Meditation is not easy for anyone, but new practitioners often feel few results and give up thinking that they just “aren’t good at meditation.” This simply isn’t true! Like anything else worthwhile, it takes time to learn how to meditate effectively and time to perceive the results of your efforts. The greatest mistake is giving up. Every effort you make counts. Trust the process and continue with dedication and a non-attached attitude to any particular timing or results. Then you can relax and receive the benefits that surely await.
Jennie Lee is a yoga teacher, author, and coach based in Hawaii. Breathing Love: Meditation in Action – featured on Top 10 Inspiring Books 2018 by Aspire Magazine.
René, E-RYT, is a certified yoga instructor who herself lives with Parkinson’s and has survived a stroke, talks about yoga for Parkinson’s Disease and Movements Disorders.
Timothy is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC. He is also a writer and Founder and Executive Director of Japa Mala Beads and YogaBasics
Taylor is a paramedic turned Yogi, turning Nurse, and then Primary Care Provider. His yoga & adventure retreats in the USA and Costa Rica are very popular.
Now you know what these 17 yoga experts recommend so now you can fully enjoy your meditation practice.
If you find it useful, please share it with others who are open to trying new meditation techniques.
Also, we’d love to hear from you and get your feedback!: What is your favorite meditation technique?
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How does yoga help you sleep?
There are certain poses that will give you more quality shut-eye than others. Let’s take a look at the 6 yoga poses to help you fall into a deep sleep. The best thing about all of these poses is that they’re not difficult to do and won’t take up a lot of your time!
Viparita Karani (Legs Up the Wall)
Start by lying on your back and putting your legs up a wall. Keep your legs straight so that your body looks like it’s in an “L” shape. Relax and hold this pose for at least 30 seconds. Focus on your breathing so that you can really get the benefits of this pose.
Lying Butterfly
Put a mat or towel on the floor and lie on your back. Press the bottoms of your feet against each other and let your knees fall out to the sides so your bottom half looks like a butterfly.If you’re feeling a strain on your knees, put a pillow under them to make this pose more comfortable. If you’re not comfortable you won’t be able to melt into the pose.
Corpse Pose
Think of this pose as the ultimate relaxation pose. Use a towel or mat on the floor so you can lie down perfectly straight with your arms by your side, palms facing up. Take a deep, slow breath. Focus on each inhale and exhale. This will help to calm your body and get that deep sleep you’ve been wanting.
Cat-Cow Stretch
Begin on all-fours with your hands and knees on the floor. Make sure you are in proper alignment with your knees under your hips and wrists under your shoulders. Start with your back flat and abs engaged. Take a big breath in. When you exhale, round your spine towards the ceiling. Tuck your chin in towards your chest and let your neck release. This is your cat-shape part of the pose. To get into cow, inhale, arch your back and let your abs relax. Lift your head and tailbone towards the sky without putting any pressure on your neck. It’s recommended to cycle through each pose about ten times to get the full benefit.
Child’s Pose
To get into this extremely relaxing pose, kneel on the floor. Let your big toes touch as you sit on your heels. Separate your knees about hip width. As you exhale, lay your torso on your thighs. Lay your hands on the floor alongside your torso with your palms facing the ceiling. Release the front of your shoulders towards the floor. Breathe deeply. Feel free to stay in this pose anywhere from 30 seconds to a few minutes.
Forward Fold
Sit up tall with your legs out in front of you at hip width or wider. Place a folded pillow between your legs so you can rest your forehead on the pillow as you fold your torso over your legs. Don’t worry if you can’t get your upper body to reach the pillow. You can always bend your legs a little more or get a taller pillow.
When your body is relaxed, so is your mind. That means you can fall asleep faster and lessen the chance of waking up in the middle of the night. A solid night’s sleep is just a few yoga poses away.
Namaste.
]]>If you’re looking to see positive changes from yoga right away, look for these tell-tale signs.
Less Stress. Want to relieve stress in a natural and healthy way? Do more yoga! After just one class you’ll feel more relaxed because you’ve taken the time to take a breath or two. It’s amazing what deep, focused breathing can do.
Better Sleep. If you’re having trouble falling asleep or staying asleep, do a few yoga poses, especially the Uttanasana Pose or standing forward bend, and Locust Pose. These help to promote rest and relaxation and you’ll instantly feel more rested.
Stronger Bones. Studies have shown that just 12 minutes of yoga a day can improve bone health and reduce the risk of developing osteoporosis. According to Dr. Loren M. Fishman, a physiatrist at Columbia University who specializes in rehabilitative medicine, yoga can even help to reverse bone loss.
Less Pain. If you’re feeling stiff and need a good stretch, do a few yoga poses and see how you feel afterward. You’ll notice your body feeling freer and looser. For those with more serious chronic conditions like low back pain, arthritis, and migraines, there are specific poses that can be used to alleviate severe pain over time.
Improved Blood Flow. Yoga gets your blood flowing and gets more oxygen to your cells which helps them function better. Many of the twisting poses help to wring out venous blood from your organs. Once you release the twist, oxygenated blood can flow more freely. For instance, inverted poses like the Shoulderstand and Handstand help to move blood from the legs and pelvis back to the heart. Yoga poses also help to thin the blood which lowers the risk of heart attacks and strokes.
Long-Term Benefits of Yoga
If you subscribe to the ideology that life is a marathon and not a sprint, then you’ll enjoy these amazing long-term benefits of yoga.
Better Flexibility. While you may not be able to stretch very far right away, give it time. After four weeks of practice, you’ll be celebrating small wins that start with reaching the tops of your feet, then your toes and then the floor in a Forward Fold. Eventually, you might start feeling like Gumby’s cousin!
More Muscle. Who says you need to pump heavy weights in front of the mirror at the gym to build muscle? Yoga forces you to use your body weight to hold and move through poses. By doing this, you tone and gain muscle over time. Have you noticed how lean and sculpted most yoga instructors look? That can happen for anyone who has a consistent yoga routine!
Stronger Immune System. Researchers have found that practicing yoga produces internal changes on a genetic level. Yoga lowers stress hormones that compromise the immune system, conditions the lungs and respiratory system for stronger breathing, fuels the lymphatic system to force toxins out of the body, and brings oxygenated blood to the various organs so they can function better.
Lower Blood Pressure. Studies have shown that people with high blood pressure can lower it by simply doing Savasana, otherwise known as Corpse Pose. This asana is usually done at the end of every yoga practice. According to Yoga Is Medicine by Timothy McCall, subjects in a study saw a 26-point drop in their systolic blood pressure and a 15-point drop in their diastolic blood pressure after incorporating Savasana for three months.
Healthier Lifestyle. When you practice yoga regularly, you are more mindful of just about everything around you, including what you eat. As you become more aware, more conscious of your actions, and how you feel, you can live a much healthier life both physically and mentally.
With all of these benefits and more, it’s no wonder why yoga has become increasingly popular over the years. With yoga, you can enjoy a life that’s much more comfortable and much less stressful just by practicing yoga for 12 minutes or more a day!
It’s about strength.
It’s about breath.
It’s about being mindful.
It’s about connecting your mind and body.
And that’s just the beginning.
Whether you’ve just started practicing yoga or are a self-proclaimed yogi, there are many amazing things you may have never known about yoga...until now. Being aware of them can help bring your yoga practice to the next level.
Did you know?...
Yoga Makes You More Productive. Let’s face it. The majority of us have a to-do list that goes on forever. It seems like no matter how hard we try we can never accomplish it all. When you practice yoga you learn to become more mindful. This allows you to focus and examine each task so you can actually complete it and move on to the next. By practicing yoga, that “to-do” list becomes more realistic.
Yoga Improves Digestion. While many people know that yoga can improve strength and flexibility, many do not know it can also improve digestion and help many stomach issues. There are several yoga postures aimed at massaging the internal organs. This helps to keep food moving in the right direction especially since many yoga instructors will have us twisting right then left to follow the same path the digestive system takes. Practicing yoga regularly also reduces stress on the body which can lead to stomach issues. Some researchers think yoga can help people who suffer from irritable bowel syndrome and similar ailments.
Yoga Can Help Fight Food Cravings & Overeating. Sometimes you feel as though you just need to have that chocolate bar or bag of chips. When you practice yoga, over time you’ll notice those intense cravings start to fade. How? Yoga teaches you to be mindful of your breath. When you are more aware of your breath you begin to strengthen your mind-body connection. As this begins to happen you become less likely to confuse habits with hunger and fill your body with junk. Those food cravings begin to disappear as your mind and body become one.
Yoga is About More Than Flexibility. Many people believe the misconception that you need to be Gumby to do yoga. Wrong! Yoga is about becoming attuned to your body and more self-aware. When some people start to practice yoga they may not even be able to touch their toes. That’s okay. Extreme flexibility is not a requirement for yoga. If you are able to calm your body, look within and begin to feel that mind-body connection, you are getting the true benefits of a yoga practice. The strength and flexibility that come from doing yoga repeatedly are just bonuses to the benefits of the mindful practice.
Savasana Pose (Corpse Pose) at the End of Yoga is Extremely Important. Don’t skip out at the end of practice because everyone looks like they’re sleeping. They are actually in Savasana pose, otherwise known as corpse pose. Although it may look like the body is doing nothing, Savasana is actually one of the most important poses in yoga. It allows the body to de-stress and return to its natural state. In order to fully reap the benefits of this pose, your mind and body need to be calm. For many of us, this is one of the most difficult things to accomplish. Our minds are always racing to the next thing we need to do or the next place we need to be. That is why this pose is so challenging, yet so vital to the full yoga experience. Savasana helps to solidify the yoga practice. There is no greater rejuvenation for the body than this pose. The next time you're considering skipping out on the last few minutes of the class, think of how much you’d be cheating your mind and body. You owe it to yourself to experience real Savasana.
Being aware of these aspects and benefits of yoga will bring your practice to a new level of self-awareness, one that can ultimately change your awareness, life and body.
]]>In reality, during meditation, you will still have thoughts, both deep and mundane.
Let the thoughts in, acknowledge their presence, then let them float away again without dwelling on them. Jon Kabat-Zinn, a mindfulness and meditation expert, said, “It is best to hold to and honor one’s own direct experience, and not worry too much about whether this is what you are supposed to feel or see or think about.”
Once you let go of your desire for perfectionism and a completely blank mind, you will be able to relax and experience your yoga class in the moment, which is what mindfulness and meditation are all about.
We live in a world that feels like it’s moving faster than ever. Being busy is rewarded while doing nothing is often looked down upon.
However, practicing meditation, and doing “nothing” daily, is actually very healthy for the mind.
SELF-magazine reports that “Meditating actually changes your brain, and with it, the way your body responds to stress. Which works wonders on depression, anxiety...”
Make time every day to practice meditating with a quiet mind. It will feel unnatural at first, but soon you’ll learn that it’s okay to let your brain relax!
As you get more practice in shutting off that little voice that nags you to always be productive, it will be easier to quiet your mind during yoga class.
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One of the best benefits of yoga is not to the body, but to the mind.
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Yoga classes preach a lifestyle of love and acceptance, so you should push this fear to the side.
However, if you’re still uncomfortable with the thought of stumbling in front of a full class, don’t worry.
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Many yogis fear that they are not flexible enough to complete the poses, and will be embarrassed in front of a class.
Here’s the secret… No one is flexible enough to do them all! Even teachers have positions they are still trying to master.
Luckily, yoga classes are a judgment-free zone, so you can learn, stretch, and improve your moves every day alongside supportive classmates.
One great way to increase your flexibility at home or in class is with the Yoga Wheel from CleverYoga. It’s designed to integrate seamlessly into your practice while helping you really stretch your quads and hip flexors.
This opens up new positions to try and helps increase flexibility, even with yoga newbies.
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Are you afraid that everyone will be reaching the deepest zen during meditation, while you peek out of closed eyes, wondering what you’re doing wrong?
An inability to clear your mind during meditation is a common fear among many yogis, but luckily it’s easy to address.
First, know that your fear is the No. 1 thing clouding your mind and making it difficult to relax.
Second, remember that you don’t have to empty your mind completely. Instead, let your thoughts continue to come in like normal, acknowledge they are there, and then let them float away. Do not dwell on one thought or one specific instance.
Practice deep breathing, relax, and feel confident that you are already miles ahead of someone who is too afraid to even start practicing meditation at all!
Class Like famous yogi, Bikram Choudhury says, “It's never too late, it's never too bad, and you're never too old or too sick to start from scratch once again.”
These tips for meditation and flexibility will help you address and overcome your fears, and start on your own path to learning yoga no matter where in life you may be.
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