Whether you’re interested in a slow-paced class whose goal is on therapeutic healing or a yoga practice that will get your heart rate up, this list will give you the inside scoop on which style will fit you the most.

1. Kundalini Yoga

Kundalini yoga is about connecting to our individual spiritual energy. During a Kundalini yoga class, you can expect chanting, singing, and exercises that focus on breathing. This yoga’s objective is to activate the shakti or Kundalini energy as it helps us to gain a better awareness of ourselves. Gaining this awareness enables individuals to shed their ego and awaken the truth within.

This energy exists at the base of the spine and is thought to channel energy upwards through the seven chakras. During activation, and with regular practice, this form of yoga’s aim is to lead us to spiritual enlightenment. This may be where you have heard the term “Kundalini awakening“.

What to expect in Kundalini yoga:

• Chanting
• Breathing exercises
• Sequences of postures
• Mudras and meditations.

2. Vinyasa Yoga

This contemporary form of yoga is often accompanied by the word “flow” due to its ability to have sequences that flow from one to another. It often allows for time in-between poses to rest and may vary in speed depending on the instructor’s preference. Vinyasa is very versatile but one thing that remains constant is its ability to fluidly move and transition.

What to expect in Vinyasa yoga:

• Sun salutations
• Steady flow with synchronized breathing.

3. Hatha Yoga

Hatha yoga is often compared to vinyasa classes as they share similar asanas and pair them with specific breathing techniques. However, in Hatha yoga, the class is generally encouraged to move at a much slower pace to ensure the proper execution of each pose.

What to expect in Hatha Yoga:

• Centering or meditation exercise
• Series of twisting movements, bending, or folding.
• Breathing work or meditation.
• Sun salutations

4. Ashtanga Yoga

The purpose of this form of yoga is to purify the mind and body, and the best way to do this is by moving quickly. Ashtanga yoga is a challenging practice. With practice, it challenges its students to grow alongside its fast-paced and precision.

What to expect in Ashtanga Yoga:

• Sun salutations ( A & B)
• Repetitive postures
• Dynamic Vinyasa Flow
• Sweating
• Faster Pace

5. Yin Yoga

The goal of Yin yoga is to slow down movements and turn inwardly to reach the deep connective tissues of the body. You can expect this sort of yoga to hold poses for longer amounts of time. You can also expect pairing breathing exercises while stretching muscles that rarely gain attention.

This yoga’s inspiration is from Taoist principles that believe that there is an energy that courses through us. When allowing our body to stretch and deepen these stretches to reach areas not usually used, we’re enabling excess energy to a release. This is helpful if you’ve experienced some blockage and need an outlet for this energy to be let go.

What to expect in Yin yoga:

• non-heated room
• holding postures for long durations
• Finding comfort in discomfort – focus on holding poses and turning inward to accomplish stillness in breathing and in the mind
• Focused/deep breathing
• Slower and more meditative form of yoga

6. Iyengar Yoga

If you’re wanting a more technical type of yoga that encourages strength and development in flexibility then this form of yoga is for you. Iyengar yoga helps enhance our ability to deepen our stretch by its specific technique by ensuring that our stability is first. Once this milestone is accomplished, then it’s students are able to feel the full depth of each pose.

What to expect from Iyengar Yoga:

• Very technical in poses for alignment and stability
• Encouragement of props (to avoid injury risk) and achieve strength and balance
• Breathing exercises
• Poses held for long durations
• Challenging poses

 7. Bikram Yoga

Bikram yoga is often synonymous with the name “hot yoga”; however these two practices are different. For hot yoga, this can refer to any yoga within a hot room. For Bikram, it is a form of yoga that received its popularity in the 1970s in California. It involves 26 poses in set cycles over a 90-minutes class. The idea of the heated rooms is to release toxins from the body.

What to expect in Bikram yoga:

• Heated rooms (up to 105 degrees Fahrenheit (41 degrees celsius)
• Repetitive poses
• Advanced – possible inversions (inversions not traditional Bikram)
• 90 minutes classroom
• Difficult breathing exercises
• classes can be difficult for individuals completely new to yoga
• Increases blood circulation and enhances metabolism

8. Power Yoga

If you’re looking for a form of yoga that gets the heart pumping then power yoga will not disappoint. This form of yoga’s objective is making sure that cardio sits at its core meaning that this yoga will get you moving.

What to expect from Power yoga:

• Designed for athletes – lots of movement
• Modified Ashtanga Yoga practice
• High-level of energy
• Heated rooms

9. Restorative Yoga

As the name suggests this form of yoga helps encourage healing and support for the body. It’s objective is to ‘restore’ the body by rest and restoration of balance. These poses will help its students activate the parasympathetic nervous system and by activation that helps the PNS ‘rest and digest’. This enables the PNS to keep basic functions operating as they should.

What to expect with Restorative yoga:

• Slow breathing
• Calm and controlled movements
• Encouragement of blocks, bolsters, or blankets to assist in postures and hold postures longer without added exertion
• Releasing tension
• Lowering blood pressure
• Increased feeling of awareness and relaxation

10. Prenatal Yoga

This form of yoga is pretty self-explanatory. Expecting mothers can try this form of yoga to help decrease anxiety and also strengthen their bodies for the preparation for childbirth. Exercises include pelvic floor exercises, breathing asanas, and ways to increase flexibility.

What to expect from Prenatal yoga:

• For expecting mothers who want don’t want an intense workout
• Fun, slow-paced postures that enhance flexibility
• Can help easy some body aches, especially in the lower body
• May reduce symptoms of nausea

11. Aerial Yoga

If you’re interested in gymnastics or acrobatics then aerial yoga may be a perfect fit for you. This yoga utilizes hammocks or yoga swings that enable its students to perform inverted yoga postures. Many postures that students struggle with, like backbends, are easier with this form of yoga. Many of its postures come from the inspiration of dance, some pilates exercises, and of course, acrobatic gymnastics.

What to expect from Aerial yoga:

• Great for students who suffer from back pain enables a deeper stretch not attainable on the yoga mat
• Students who don’t mind inverted yoga poses and asanas
• Many poses that are challenging on a yoga mat may
• Not for pregnant women or individuals who struggle with vertigo

12. AcroYoga

AcroYoga is like aerial yoga but it doesn’t include the hammocks or yoga swings. Instead, this sort of yoga focuses on the trust elements associated with acrobatics while practicing with a partner or group. There are three roles that participants will choose, either the base (the individual responsible for the moving), the flyer (the person that is being moved), and the spotter ( the individual that helps to ensure that movements are going smoothly).

What to expect in Acroyoga:

• Working collaboratively with a partner or group
• Play and fitness
• exercise in communication

13.  Jivamukti Yoga

Jivamukti yoga is a lot like the vinyasa style of yoga that draws yoga principles for modern life. Often each class will explore a theme, this can be through changing, pranayama (breathing exercises), or music. This theme is generally introduced at the beginning of class and interwoven throughout the duration of the class. One of the main distinctions of Jivamukti yoga is they encourage their participants to adhere to a vegan diet. This is because it is an element to their advocacy of yama ahimsa, or their exercise and commitment to non-violence.

What to expect from Jivamukti yoga:

• A vigorous style of yoga
• Will increase flexibility, strength and encourage balance
• Increased awareness of self and the divine (the energy within)
• Improves circulation and decreases stress

14. Anusara Yoga

Anusara yoga practices off its own philosophy that each sentient being is good and has its own source of vocabulary. Teachers are taught to explain universal principles of alignment while encouraging participants to focus inward to balance their energy and enhance their connection to spirituality.

What to expect an Anusara yoga:

• Fun, light-hearted classrooms
• A flow that connects to breathing
• Holding poses for longer durations of time
• Vinyasa style poses

15.  Sivananda Yoga

Sivananda’s intent is promoting overall well-being and has deep roots within classical yoga and its dharmic affiliation to guide and motivate its pupils. This practice is ultimately about acknowledging the awareness of the self.

What to expect from Sivananda yoga:

• Classic yoga postures
• Deep focus on self-awareness
• Reduction of stress and an increase in energy

16. Yang Yoga

As it is the opposite of yin, this yoga focuses on engagement and warming of the body. This yoga works the muscles to strengthen and increase blood circulation. This style of yoga has breathing exercises to compliment the poses and enable the activation and proper release of energy.

What to expect from Yang yoga:

• Improved blood circulations
• Enhanced stamina and improved energy
• Relaxed body and mind
•  Steady flow with synchronized breathing.

17. Buti Yoga

Buti yoga is about working on a spiritual level by activating our inner energy or chakras while also getting a workout. This type of yoga finds its inspiration from tribal dance moves and incorporates cardio with deep core exercises. This type of class has sequences like a vinyasa class, just with a faster pace.

What to expect from Buti yoga:

• Fast-paced sequences
• Incorporation of contemporary music
• The uplifting message of self-acceptance
• Prepare to sweat

18. Karma yoga

Translated from Sanskrit, Karma means “action or doing”. For many who practice karma yoga, they recognize that this form of yoga is a way to develop a deeper connection to their spirituality. The idea of Karma yoga, or its intent, is those who practice will receive satisfaction by alleviating the body and mind and through this path will lead to a fulfilled life.

What to expect from Karma yoga:

• Practicing positive thinking/pure thoughts
• Learning lessons of selflessness and self-acceptance
• Helps participants embrace discipline
• Repetitive postures

19. Viniyoga

This sort of yoga focuses heavily on breathing exercises alongside chanting and meditation. In Viniyoga there isn’t a correct way of performing a posture as everybody is different, everyone will have the posture feel different and right for them.

What to expect from Viniyoga?

• Bandhas, chanting, and meditation
• Longer holds
• Individualized practice
• Many sequences depending on the instructor

20. Tantra Yoga

Tantra yoga is more than you may think. Its practices are interwoven with various other teachings and when practicing this form of yoga can help individuals tune into themselves. This yoga may help individuals who practice it achieve a heightened sense of self-awareness and a better relationship if done with a partner.

The word tantra means “to weave or expand”. The idea with Tantra yoga, then, is to weave together many yoga practices, and other spiritual styles and teachings, in order to connect with others and the universe. When practiced consistently, Tantra Yoga can help you get in tune with who you are, achieve your goals, and, when done with a partner, deepen your relationship.

What to expect from Tantra yoga:

• Ability to overcome blockages and gain control
• Identify weaknesses and turn them into strength
• To connect the spiritual with the physical realm
• Increased energy and improved relationship

There are several types of yoga that can range from slow to fast-paced with some that are in-between. Each style is about your individual preference and which has values that align the most to meet your needs and to serve you on a physical and spiritual level.

The post 20 Different Types of Yoga: How to Find the Right Style for You appeared first on YOGA PRACTICE.

Yoga can decrease your risk of postpartum depression and reduce inflammation.

It can also help your gut.

The most common cause of constipation, gas, and tummy troubles is stress. They are side effects of an unhealthy, fast-paced lifestyle. This might include poor eating choices and hectic schedules. If this sounds like you, your digestive system might be suffering from hard stools. Or even infrequent bowel movements.

But yoga can help.

Yoga is one of the best natural ways to manage constipation. The compression and massaging of certain positions can stimulate blood flow. This helps overall with your digestive organs.

So if you are suffering from constipation, try including yoga in your daily practice.

You can also use a dietary modification like increasing fiber and water intake. But ultimately, yoga will give you the tools to manage stress and keep your body healthy.

So follow the guide below to find some relief once and for all.

How Yoga Helps Constipation

Yoga can help ease pain and discomfort in your digestive system. It alleviates constipation in two ways:

1) It manages stress

Yoga can help manage your stress response. And it can greatly improve the functioning of your digestive system.

You might notice that you’re more likely to get “blocked up” when you’re stressed. Even meditating or breathing deeply can help move things along.

Often times, our emotions get stuck in our stomach.

This can be uncomfortable and distressing. Try taking in a calm breath. Focus on what parts of your body need the most attention. Then try some yoga poses that will aid those parts of your body.

2) It gives your digestive system a massage

Twisting poses, inversions, and forward folds can also help your digestive system. These poses massage your digestive organs. They increase blood flow and oxygen delivery. They can also aid in the process of peristalsis. This encourages stools to move freely through the system.

Doing yoga regularly can result in regular, healthy bowel movements.

And don’t worry if you are bloated or have extra body fat around the belly. If these poses are uncomfortable, you can always modify them.

Remember that if you are in pain, do not do the pose. A little bit of discomfort is okay. But not pain.

If you struggle with twists, you can also try supine twists on your back or seated twists. There are always modifications to be found.

Below are some yoga poses that can help your digestive tract get back into a healthy flow.

#1 Matsyasana Twist — Half Spinal Twist Pose

This is a great posture for your digestive tract. Try this twist while sitting on a yoga mat or other soft surface.

Half Spinal Twist will help to stimulate your digestive organs. It also aids in detoxification. So if you’re looking to expel toxins, this is another great posture to try.

Start by sitting with your legs straight out in front of your body. Bend your right leg and place your right foot on the ground. Make sure it is on the outside of your left leg. Ideally, it should be near your left knee. But if this uncomfortable for you, only take it as far as is comfortable.

Then, bend your left leg and place it under or close to your right buttocks. Place your left hand or elbow on or over your right knee. Gently twist to face over your right shoulder.

Hold this pose for a few breaths. Let your breath massage the sides of your torso. Focus on any areas of discomfort. Try breathing into them to relieve any tension.

Then switch sides. Make sure to hold it for the same amount of time on each side. This will keep your body balanced and aligned.

#2 Supta Matsyendrasana — Supine Spinal Twist Pose

This pose also helps to alleviate constipation. It is a good modification if twists and inversions are too much for you. Supine Spinal Twist is a calming pose that expels waste. It moves food and increases blood flow to your gut.

Start by lying down flat on your back. Bring your arms out to the side in a T-position. Make sure your palms are facing down.

Bend one leg at the knee. Keep your shoulders flat against the ground. And gently let your bent leg drop over your other leg.

Hold this pose for a few breaths. On each inhale, feel your torso inflating. On each exhale, feel your body give into this posture a little deeper than before. Then switch sides. Again, make sure you hold each side the same amount of time. This way, both sides of your body will be even.

#3 Parivrtta Anjaneysana — Crescent Lunge Twist Pose

This is a standing pose that requires you to be in a lunge position. It does require some balance, so make sure that you are prepared for that factor within this pose. It also involves twisting your torso which helps to promote bowel movements.

Crescent Lunge Twist provides a more substantial twist than seated or supine twists.

As you do this pose, your forward foot should be directly over your knee. You should be up on the ball of your back foot. And your back leg should be straight

Start by lunging forward with your right leg bent and left leg straight. Place your hands into a prayer position. Slowly bend your upper body toward your right knee. Lead with your left shoulder as you do this.

Hold this pose for a few breaths. Then return to standing and start again with the opposite leg.

#4 Udrhva Mukha Svanasana — Cobra Pose

Cobra Pose does not require any twisting. So if twisting is no good for your body, this is a great pose for you. It could still help alleviate other symptoms such as gas so Cobra will certainly help you find relief.

To start, lie flat on your stomach with your toes pointed out. Place the palms of your hands on the floor at your sides next to your shoulders.

Engage your abdominal muscles and legs. Lift your head slightly. Gently curl your neck back. Press your palms into the floor. And gently lift your shoulders and upper body up off of the mat.

Hold this posture for several breaths. When you are ready, release and lower your body back down to the floor.

#5 Viparita Karani — Legs Up the Wall Pose

Legs Up the Wall is an inversion pose. This means that a part of your body will be upside down. But don’t let that scare you. You don’t need to hold yourself up. That’s why you’ll be next to a wall.

Sit on the floor close to a wall. Lower your back to the floor with your hips as close to the wall as possible. Walk your legs up against the wall. You can use a folded towel or blanket under your hips to relieve discomfort.

Let your head rest on your floor in a relaxed position. Place your arms wherever feels comfortable. Stay in this position for as long as it feels nice.

Gently release and then roll on to one side to get up.

#6 Pavanamuktasana — Wind-Relieving Pose

This is a great and easy pose for beginners. It is a non-twist pose and can help alleviate gas associated with constipation. After all, it is literally named after its effectiveness.

Lie on your back with your knees pulled up towards your chest. Place your hands on or around your shins. Tuck your chin in and gently press your back into the floor.

Gently pull your knees towards your chest. Hold this pose for a few breaths. And then release.

#7 Dhanurasana — The Bow Pose

Bow Pose can strengthen all of your abdominal muscles. It is a great posture for those experiencing gas and digestive problems as it puts pressure on the abdomen.

This is one of the more advanced poses in yoga. So exercise this posture with caution when attempting it. Remember to listen to your body and do not push it too hard.

Start by lying flat on your stomach. Bend your knees. Then reach your arms back and clasp your ankles if possible. Gently raise your chest off the floor. Only go up as high as you are comfortable.

Using the tension between your arms and legs, try to lift your thighs and upper body off the floor.

Hold this posture for a few seconds. Then release.

#8 Vajrasana — Adamant Pose

Adamant pose is also called the “Thunderbolt” or “Firmness” pose.

To begin, kneel on your yoga mat. Make sure your knees and toes are touching and your heels are apart. Sit in the gap between your heels.

Maintain a straight back and place your hands on your lap. Hold this pose for a few seconds to a few minutes. Listen to your body and feel what it needs from this pose.

#9 Balasana — Child’s Pose

Child’s Pose is another effective non-twisting pose. Its effects are similar to downward facing dog. It contracts the organs and increases blood flow.

To start, sit on the floor with your knees spread apart. Make sure they are more than hip-distance. Tuck your feet under you with your big toes touching.

Lean forward and place your hands in front of you. Creep forward until your forehead is touching the mat. Hold here while you breath deeply. Feel your breath going all the way up and down your back. Direct your focus towards any areas of discomfort. And breathe into them to relieve any tension.

#10 Adho Mukha Svanasana — Downward Facing Dog

This basic pose helps to stimulate digestion. It compresses your gut, stimulates blood flow to your abdominal organs, and relaxes your GI tract.

Start on your hands and knees in a tabletop position. Make sure your knees are directly below your hips and your hands are directly below your shoulders. Your fingers should be pointing forward and your palms should be pressing down.

On an exhale, tuck your toes. Extend your legs and arms while pushing your pelvis in the air. You should be creating an A-shape with your body.

Keep your hands in place and continue to press the floor away from you. Look between your legs to make sure your neck is relaxed. Tuck your stomach towards your navel and drive your hips up towards the ceiling.

Final Thoughts

The above poses should help aid your digestive tract. But this is not an exhaustive list of poses altogether. If you are a beginner, be sure to try out the poses that you feel comfortable with first. Then work your way up to poses you would like to try and accomplish. Keep in mind that any twisting motion can increase peristalsis.

But above all, the most effective way to manage constipation is to manage stress.

Even doing Corpse Pose and allowing yourself to fully relax may aid your constipation.

No matter what pose you choose, don’t forget to calm your thoughts.

Breathe deeply. Find a self-care routine where you can check in with your body.

Nowadays, we are so busy with loaded schedules and commitments. But sometimes, our bodies cannot keep up with that lifestyle. Make sure you listen to your body. Hear its needs and address them. You are allowed to give yourself a break. You are allowed to love yourself.

A peaceful mind can go a long way when fixing any digestive issues.

Our emotions often get tangled up in our stomachs. This is why deep breathing and yoga can help to ease the tension of constipation.

By focusing on any areas of discomfort and breathing into them, you are listening. You are listening to what this part of your body needs. You are experiencing pain as a message.

Your body is telling you to slow down.

Developing this ability to listen is integral to your yoga practice. It can also help you lead a happier life. Ultimately, constipation is a side effect of stress. Other health benefits certainly benefit. But sometimes, when we get so caught up in life, our body starts to run out of fuel.

But this is not necessarily a bad thing.

Our body is looking out for us. It is reminding us of our basic everyday needs. Instead of worrying about a work deadline, be more worried about how much water you drink.

Small shifts in thought like this will help you develop a healthier outlook on life.

The post Find Relief Now: 10 Yoga Poses for Constipation appeared first on YOGA PRACTICE.

Ayurveda teaches that everything in the universe is made up of the elements: air, water, earth, fire, and ether (space/dark matter). Keeping these elements in balance is the key to living long, healthy, and happy lives.

People who are happy-go-lucky daydreamers are most likely ruled by the elements of space and air. The vata dosha in Ayurveda. Here is everything you need to know about this type of Ayurvedic constitution and how to keep it in balance in your system.

What are Doshas?

The science of Ayurveda shows that everything is made up of a combination of elements. You are born with certain physical and personality characteristics because of your Ayurvedic constitution, or dosha. These can change as you mature, however most people are born and remain dominated by a certain dosha type throughout their lives.

These are are doshas of Ayurveda:

Vata – this dosha is dominated by the elements of air and ether.

Pitta – this dosha is ruled by fire and heat.

Kapha – this dosha is dominated by earth and water.

How to Tell if I’m Vata-Dominant

People who are vata-dominant, or have a combination dosha that includes vata, have certain physical and personality traits that are indicative of the elements of air and ether. They are also susceptible to certain kinds of illness, disease, and imbalances because of the presence of vata in their system.

If you have many of the characteristics below, there is a good chance that you have a vata dosha.

Physical Traits of Vata

• Slender with prominent bones
• Either very tall or very short
• Prone to dry skin and thin, brittle hair
• Prone to cold extremities
• Have a sweet tooth
• Very physically active and mobile
• Prone to cracking joints
• Produce little sweat
• Thin, shallow, fast pulse

Personality Traits of Vata

• Creative and unorthodox
• Get lost in daydreams
• Like to multi-task
• Get bored easily
• Live in the future
• Dreamers, not doers
• Want to do everything quickly instead of perfectly
• Love stories
• No long-term vision

Signs of a Vata Imbalance

Because people of this dosha are dominated by space and air, it is challenging for them to stay grounded and stick to routines or plans. They are also more sensitive to coldness and dryness which makes winters and cold spells especially difficult for them.

Vata affects your nervous system and your ability to effectively remove waste via your digestive system.

Here are some signs that may manifest if you have a vata imbalance in your body that needs attention.

Physical Manifestations of Vata Imbalance

• Constipation, gas and bloating, and other digestive issues
• Dehydration
• Insomnia and other sleep disturbances
• Dizziness, light-headedness, and spacing out
• Rough, dry skin
• Body aches and pains
• Astringent taste in the mouth
• Tremors and twitches in the body

Personality Changes from Vata Imbalance

• Increased anxiety, irritability, impatience, nervousness, and agitation
• Desire to run away
• Feeling ungrounded, unguided, and insecure
• Increased confusion and fear
• Excessive fast movements and speech

Signs of Vata Stagnation

Just as you can have too much vata in your system, you can also have a stagnation or blockage of vata.

This is especially true for those of combination Vata-Kapha dosha types. These two doshas in particular are polar opposites from each other.

Kapha is dominated by earth and water which is in complete contrast to the space and air of vata.

Vata is light while kapha is heavy. Vata loves movement and kapha is slow. Vata is rough while kapha is smooth.

If you have a blockage of vata, this may lead to excessive stubbornness and the manifestation of the more negative aspects of the kapha.

10 Steps to Balance Vata

Ayurveda provides guidelines to keep vata in balance. These tips include everything from diet, to exercise, the kind of career path to choose, and the types of self-care treatments and rituals that will most benefit you.

Calming Exercises

Vata types should avoid excessive exercise which could increase vata. Even though this dosha enjoyed quick, fast movements, it’s best to focus on calming stretches in your exercise routine.

Vinyasas which focus on long deep breaths, rather than fast, rapid and dynamic movements will benefit you more.

Yoga asana practices that keep you grounded and focused on your connection to the earth will help balance and tame vata’s tendency to be up in the clouds.Poses like Tadasana (Mountain Pose), Vrksasana (Tree Pose), Malasana (Garland Pose or Full Yogic Squat), and Upavistha Konasana (Wide Angle Seated Forward Fold) are great Hatha yoga poses for Vata.

Vata dosha will also benefit from the Legs Up The Wall variation of Savasana as a final resting pose.

Avoid pungent, bitter, and astringent flavours

Ayurveda has documented comprehensive lists of food that each dosha can eat, should avoid, and can eat in moderation. Vata types enjoy and may eat naturally sweet, sour, and salty food. You will benefit from warm, oily, well cooked food that have grounding and heating effects on your body.

However, avoid artificial sweeteners and even though you may have a sweet tooth, avoid too many sweets in your diet.

For non-vegetarians: eat seafood, turkey, chicken and egg

Vata types who eat meat and animal products can enjoy fresh, organic, free-range turkey, chicken, and eggs. Seafood is also accepted by a vata dominant dosha.

Avoid soy milk and milk with meals

Milk and dairy have a balancing effect on vata, however they should be consumed correctly for your dosha. For vata, organic cow or goat’s milk is better.

Boil your milk and serve it hot, but not together with your meals.

Dairy foods that support vata are butter, ghee, cream, non-aged cheeses, and paneer.

If you are vegan, you should avoid soy milk, but rice and almond milk are good for vata types.

Avoid raw food

In Ayurveda, raw food is considered rough and they are made smooth through the process of cooking. Cooking food adds in  and releases moisture into food which is beneficial to dry, rough vata types.

If you must have a raw salad, add some heat with olive or walnut oil based dressings. Olives, toasted nuts, fresh oregano, black pepper, marjoram, garlic, red onion, and ginger will also help minimize the effects of raw food on a vata system.

You can also slice raw vegetables thinly and chew your food very well so they will be digested more favorably.

Eat less legumes

Beans are a general no-no for vata types because they upset the digestive system unless prepared extremely carefully and specifically. Some legume dishes are tolerated by vata such as tofu and mung bean dal.

Other foods like sprouts and cabbage which produce gas should also be avoided.

Keep warm in all weather

Vata has a natural tendency to get cold, especially in the extremities. People with vata doshas will tend to get blue in their lips from the cold faster than anyone else in extreme temperatures.

Keep warm, especially in the winter time, by wearing lots of warm layers of clothing. Drink warm tea throughout the day. Hot and warm beverages will also help keep you hydrated which is also beneficial for vata since this dosha also tends to get dehydrated easily.

To moisturize your skin, you can use warming oils like sesame.

Avoid stimulants

Vata types already have a million thoughts going through their heads at once. They are naturally prone to moving excessively and quickly, so even just a small dose of caffeine can make them shoot up like a rocket.

It’s best to avoid stimulants like caffeine, nicotine, and recreational drugs that will cause you to feel even more ungrounded and spaced out.

Stick to a routine

Vata has a tendency to be flighty, multi-task, and have a thousand things on their to-do list at once. This allows them to get many things finished, but it makes it difficult for them to do anything properly.

Sticking to a regular routine will help vata immensely. Setting aside times for peaceful meals, calm exercises, work, self-care, and hobbies will allow vata types to see that they have time to do everything they want without jumping from one task to another wantonly.

Ayurvedic Treatments for Vata

Ayurveda has different spa-like treatments for different dosha types. These treatments include different types of massages, oils, cleansing therapies, and other rituals which are designed to bring your system back into balance.

For Vata, the following treatments are suggested to help keep your dosha in check:

• Marma Therapy – This treatment focuses on the meridians or energy points in your body. All these points are gateways for prana but they can also collect stress and trauma and turn into blockages that lead to disease.
  With Marma Therapy, an Ayurvedic practitioner will use light pressure on these meridians along with vata-specific oil combinations. Circular motions are administered by the fingers in clockwise motions for strengthening and anti-clockwise for reducing excess.
• Abhyanga Massage – This type of Ayurvedic massage treatment uses a lot of oil which is extremely beneficial to moisture-hungry vata doshas. The combination of oil and rhythmic massage motions helps to loosen toxins from your tissues and allow the nourishment from the oils to seep into your system as deeply as possible.
  Not only does this massage moisturize, detoxify, and soothe your skin, it also helps to calm your mind and promote relaxation all over your body.
• Oshadhi – This treatment is usually done after a massage or steam bath. Herbs and oils are applied all over your body and kept in moist heat with a full body wrap. An Ayurvedic therapist will wrap you in warm towels to help release toxins and open up your pores.

You may feel like a wrapped burrito during this treatment but the snug warmth will feel so comfortable that it’s likely you will doze off in the 20 minutes you remain in this herbal wrap.

The heat and stillness of this Ayurvedic treatment will help calm and pacify vata.

• Swedana – This is another treatment that is usually done after a massage or scrub. It is similar to Oshadhi because moist heat is also applied all over your body, but it is followed up by a cold compress.

During this treatment, you will be placed in a tent so that your entire body, excluding your head, will be filled with an herbal steam that will cause you to sweat. This eliminates toxins from your system. You remain in this hot steam bath for 15 to 20 minutes, or as your tolerance allows.

To prevent you from overheating, a cold compress can be left on your head during the treatment and afterwards.

Conclusion

Vata dosha gives you many positive and desirable traits, however, an excess of the air and space elements can also cause issues that affect the quality of your day-to-day life.

Keep this dosha in check with the proper food, exercise, and long-term lifestyle choices that will allow vata to thrive in a healthy, balanced, and happy way.

The post Vata Dosha: A 10 Step Guide to Balancing Your Ayurvedic Body Type appeared first on YOGA PRACTICE.

There are yoga mats that cater to a specific cause, like being made from environmentally-friendly materials. There are also mats that have more cushion that supports the body when during specific asanas. It all breaks down to an individual’s personal preference and how the mat works to best support you. That’s why we must first ask the question about length and what size will work best for your height.

What Yoga Mat Size Is Right For Me?

First things first, there’s different size mats. Selecting a mat size is the easiest first step because it’s based on fact and not necessarily preference. Depending on your height you will want to select a yoga mat that will best compliment you.

Length

The best way to determine a yoga mat is to think of having three inches of extra room on the mat. This will give you a little bit of extra room during postures but not too much to where you’re taking up extra space in the yoga studio. For instance, if you are five foot eight inches, you may want the standard size yoga mat that measures 68 inches. This size will give you plenty of room to work with.

However, for someone who is just under six feet you may want something a little bit more generous in length, like a mat that’s 72 inches long. The next size up is just over 80 inches and this would be a consideration for an individual who is over six feet tall. This size mat does exist but many prefer these mats strictly for their home and not for travel or the studio due to their size.

Thickness

Aside from length, the other consideration is the yoga mat size in terms of thickness. This is important because depending on the type of yoga you participate in, and your preference, you may like to have more cushion for your asanas. Most yoga mats come with 4 millimeters of cushion while others may be 6 millimeters.

The 4 millimeters are generally preferred for people who don’t require much padding and typically feel that it is easier to practice yoga on. Whereas the thicker option may help individuals who experience more pain in their joints when practicing. As for the thickness, this is entirely based off of your individual preference and needs for the body and practice.

Width

Considering the width of your mat is helpful as it will also allow for you to have a little extra space. Some poses require all hands, legs and feet, and with the traditional yoga mat this typically falls outside of it’s range. The standard yoga mat is 24 inches but there are also mats made with a width of up to 30 inches. In this instance, it’s primarily about preference.

Wider mats may be more difficult to use a carrier or strap with as they’re not as easy to roll up. but, due to its size it may give a little extra room between you and your classmates. It’s all about where your values lie.

What Material Of Yoga Mat Should I Get?

The type of material you pick for your yoga mat influences the amount of cushion or texture you will experience during your practice. It will also dictate how long your yoga mat will last over time. This too is depending on lifestyle and preference.

Vinyl or PVC Yoga Mats

Odds are you’ve seen a polyvinyl chloride or vinyl mats as they’re very common as the material is very cheap to produce. They provide a decent amount of grip or “stick” and they prove to be fairly durable throughout the years. Students generally like these mats as it provides a good layer of cushion than the alternatives. But, if you are someone who values environmentally-friendly products then you may want to look elsewhere.

PVC or vinyl is an environmentally hazardous material that poses harm because of the chlorine used in making it. Though, there are companies who are cutting the amount of PVC used in yoga mats to make them less harmful. It may just take some research to find the right combination that works for you.

Jute Yoga Mats

Most students who pick up a jute yoga mat recognize the sacrifice they make for a more eco-friendly product. The jute yoga mats may not offer as much cushion and are a little bit rough on the skin. Though the jute mats that are entirely made out of just jute do not give off any toxicities like the PVC mats there are many that are made in combination with PVC or PER. Polymer Environmental Friendly Resin or PER is slightly more friendly than PVC alone but not entirely. In both of their life cycles they’ve been plasticized and acetyl tributyl citrate has been added which can lead to disruptions to our endocrine system. This is what causes criticism towards both PVC and PER mats.

In its entirety these jute mats have become popular among environmental enthusiasts as the jute (or jute portion) is fully-recyclable. The mat itself  is thin and easy to carry around from home to studio, and is simple to clean and relatively durable.

Rubber Yoga mats

Rubber mats tend to be preferred over the vinyl because they are also derived from natural materials making them environmentally friendly. Generally these mats are created from rubber trees and don’t have additive materials or synthetic rubber. When it comes to eco-friendly mats the rubber mats reign superior because of they’re cushion and grip. They’re easy to clean but do come with some disadvantages.

If you are allergic to latex then some of these rubber mats may elicit an allergic reaction, and they tend to be heavier to carry around. So, if you’re someone that prefers to be home-bound this may be a good alternative. Otherwise, it may be a bit of a hassle as they’re less portable.

Cotton Yoga Mats (or Blankets)

The cotton yoga mats are easy to clean and able to absorb a good deal of sweat. These are considered the most eco-friendly yoga mat on the market and for added benefit the cotton blankets can keep you warm during meditation or savasana. The cotton yoga blanket or mat enables flexibility to cushion the body during asanas where bony body parts such as the knees or elbows require more support.  But, their downside is they don’t seem to be as durable as they’re competition.

Cork Yoga Mats

Most recently cork yoga mats have risen to popularity because of their clean and edgy designs. Plus, cork has antimicrobial properties and is environmentally friendly. Many note the cork mats impressive ability of gripping and low maintenance cleaning. Though, some types may be difficult to roll or heavier than desired depending on preference.

Recommendations for Each Practice

Not all practices request the same out of their students and that is why each practice is a unique experience to its user. In that way, yoga mats come in a variety of styles to suit your lifestyle and practice.

• Practicing Traditional Yoga– Ashtanga Yoga tends to demand more rigor than the others and because of that it may require more support and cushion. For this sort of practice, rubber mats are recommended because of their slip resistance.
• Typical Yoga Classroom Mats – Hatha yoga focuses on many physical postures and tends to accommodate the beginning yoga students. Because of this focus and pace, it’s recommended to start on a foam mat. Although these mats are typically the ones you would see when you visit the gym, this will give you the opportunity to figure out your individual preference moving forward in your practice.
• Yoga Mats That Can Keep Up With The Heat – Since both Bikram yoga and Hot Hatha share similar principles of heated rooms then it’s pretty easy to anticipate you’ll need something that soaks up the sweat. In this case, we recommend using a natural rubber mat and yoga towel. The natural rubber mat will provide a substantial amount of grip and a durability that’s built to last. Not to mention, it’s super easy to clean which will be needed with this sort of practice.
• Mats For Yoga That Is About Precision – Iyengar yoga objective is for precision and alignment in yoga performance. This type of yoga requires its pupils to be focused on the gradual progression of movement. In this case, balancing is key and because of that it’s important to have a mat that compliments this style. For this we recommend mats that are either very firm or very thin, depending on what suits you the most and helps you to achieve the best results for the postures.
• Mats For Slow-Paced or Restorative Yoga – This sort of yoga practice is very delicate and not what you would anticipate out of a modern yoga classroom. It is a very slow process that involves very little movement. Restorative yoga focuses on deep relaxation and stretching. For this sort of practice some may opt for a cushioned mat that gives they’re body more support during movement or a blanket that can cushion and also keep the body warm. This is something that is entirely dependent on preference.
• Mats For Fast-Paced Yoga – Vinyasa flow yoga is similar to Hatha with some subtle difference when it comes to pace. Vinyasa tends to move a little faster through postures and connects students to the pace of their breathing. Because of the speed of transition, we recommend a mat that is smooth but offers a lot of stick to keep up with the flow like a natural rubber travel mat. These tend to have little texture but provide enough traction and grip for the hands and feet.

As you can see, there’s various options to take into consideration when selecting a yoga mat that works best for you and your practice. If you are new to yoga don’t be overwhelmed by the choices. Try a few classes at your local studio and rent a mat to test out its thickness and texture. Depending on the class they will have mats best suited for the type of practice you’re interested in pursuing.

Another avenue is to talk with your yoga teacher, or yoga enthusiasts about which mats and brands they prefer. They may be able to give you valuable insight on what they use for their home and which will work best for your lifestyle, practice and needs.

The post What Yoga Mat Size Is Right For Me? A Guide To Choosing The Perfect Mat appeared first on YOGA PRACTICE.

Lord Shiva is the most powerful deity of the Hindu religion. He is also known as the God of Destruction. Lord Shiva bestows health and longevity upon human life. And there are many ways to worship him.

Chanting Maha Mrityunjaya mantra is considered the most powerful way to worship Lord Shiva.

The mantra aims to ward off evils like jealousy and greed. Chanting it also promotes the longevity of human life. Ideally, it should be chanted 108 times.

Meaning of Maha Mrityunjaya Mantra

The full mantra can be found below:

“Aum Trayambakam Yajaamahe

Sungandhim pushtivardhanam

Urvaarukamive bandhanaat

Mrityormukshiya maamritaat”

A rough translation of the mantra is below:

“We worship the three-eyed One (Lord Shiva) who is fragrant and who nourishes all beings; may He liberate me from death, for the sake of Immorality, even as the cucumber is severed from its bondage”

Breaking Down the Maha Mrityunjaya Mantra

The mantra is divided into four lines. Each line contains eight syllables. Translations can vary. But all of them reflect the fact that the sound is more important than the meaning. The resonance of sound attracts the mind. It leads it to an inner experience.

The literal meaning of the mantra is secondary. 

Still, it is important to understand the mantra in order to develop faith.

The individual words of the mantra convey a nourishing and life-sustaining quality. It is filled with the sense that a great force of goodness is at work within us. It is supporting our growth and lifting us during troubling times. It helps us to recall the higher aim of the Self, even in our busy lives.

The Maha Mrityunjaya mantra is meant to restore health and happiness. 

It brings us calmness in the face of death. When our courage or determination gets blocked, this mantra helps us to rise up. We can overcome obstacles. It awakens a healing force in our body and mind.

This mantra is like a plant. It gathers nutrients from the soil. And it heals and nourishes the forces that enter the human body. This may be through foods, medicines, supportive emotions, or encouraging thoughts. Ultimately, it attracts these forces.

It creates an inner environment that enhances their effectiveness. Thus, this mantra can be used whenever any restorative process is being undertaken.

The Maha Mrityunjaya mantra can be recited when you are taking medicines. 

It will prepare your body and mind to make the best use of them. It is also said that chanting this mantra regularly will allow you to draw from the infinite reserve of energy.

Practicing daily can also prevent burnout. It opens up channels of healing and allows life to be nourished.

Significance of Maha Mrityunjaya Mantra

This mantra is also known as the Triyambaka mantra. It is said that chanting this mantra releases a string of vibrations. It can realign the physical body and ensure the maintenance and restoration of good health.

This mantra was found in a verse from the Rig Vega. It is considered to be the most powerful Shiva Mantra. It can bestow longevity and ward off calamities. Chanting this mantra can prevent untimely death, remove fears, and heal holistically. This eternal mantra is also a part of the Yajurveda.

It is prescribed that chanting this mantra 108 times is ideal. Many chant this using a Rudraksha rosary. This consists of 108 beads to help keep count.

The numbers 1, 0, and 8 are deeply significant. They signify oneness, nothingness, and everything respectively. Together, they depict the ultimate reality of the universe.

The number 108 reminds us that the universe is one, empty, and infinite all at once.

There is also a Vedic mathematical explanation of the number 108. It associates it with the distance of the Sun to the Earth. And the distance from the Earth to the Moon is 108 times the diameter of the Sun and Moon respectively.

There are also 108 Upanishads in the Hindu line of faith.

Therefore, chanting this mantra 108 times surrounds your system with protection. You are cocooned by Shiva’s energy.

Benefits of Maha Mrityunjaya Mantra

#1. The mantra helps to regenerate the physical, mental, and emotional state.

This mantra addresses Lord Shiva. It seeks His blessing to promote longevity. Chanting it can also prevent you and your loved ones from an untimely death.

#2. It can help the health of a sick person.

Try sitting next to a sick or ill patient. Chant this mantra 108 times. Seek Lord Shiva’s blessing for this person’s health and wellbeing. It is believed that chanting this mantra can produce vibrations.

These vibrations ward off evil, realign the physical body, and restore good health.

#3. It realigns your physical, mental, and emotional state.

The best way to chant this mantra includes applying holy ash and filling a glass of water. Ideally, you will also be sitting facing east. Make sure to close the top of the glass with the palm of your right hand. Then chant this mantra 108 times. 

Once you are done, you can spray the water in your house. Or, you can give it to others in the house for drinking.

#4. One can conquer all of one’s evils

The Maha Mrityunjaya mantra wards off evils like jealousy, anger, and greed. Chanting regularly can help battle illnesses, accidents, calamities, and unexplained situations.
Lord Shiva will also create a protective shield around you. 

This will keep you away from sudden death and bestow you with health, wealth, and peace.

#5. It can help bad sleepers with bad dreams.

Try chanting this mantra before bed or at the beginning of the day. This will put your mind at ease. It will also help those experience undisturbed sleep.

#6. It helps the human body connect with the inner Self.

This mantra can provide spiritual upliftment. It is so powerful and significant for this reason. It helps us connect with the deeper parts of our souls.

How to Use This Healing Mantra

Make the Maha Mrityunjaya mantra a part of your daily routine. There are no restrictions as to who may learn and practice this mantra. It is also not necessary to embrace the mythology behind it. Instead, it is enough to approach the mantra with respect.

The first step is to learn how to recite the mantra correctly.

It may appear long, but it is only thirty syllables. Start with a slow repetition of the mantra. Combine it with the meaning of the individual words. This should help with memorization.

Once you have learned the mantra, bring it to your mind as you begin your daily meditation. Calm your body by breathing deeply. Then recite the mantra, 3, 11, 21, or 36 times to begin.

Allow your mind to become absorbed in the sounds and rhythms of each line. Let this mantra draw awareness to your heart center or eyebrow center. This either center as a focal point for your awareness.

If you would like to address health problems through this mantra, focus your awareness on your navel center.

Over time, you may wish to do more repetitions. You might be going through a period of poor health or low energy. Maybe you are seeking a deeper sense of security or confidence. Or maybe you are feeling stressed or overwhelmed by the events in your life.

Give in to the nurturing quality of this mantra.

It will transform your human mind and heart. Just as the forces of light, water, and soil, this mantra can help you grow. It magnifies the qualities of personality that give life purpose and meaning.

Additionally, use mala to keep track of your practice. 

Mala is a string of 108 beads. Treat one complete mala as 100 repetitions of this mantra. A fulfilling practice is completing 8,000 repetitions in 40 days. This can be accomplished by doing one mala in the morning and one in the evening.

Final Thoughts

There are many different reasons for taking up this practice. Chanting Maha Mrityunjaya can enhance your life or assist the transition into death.

Ultimately, this mantra is a means for self-realization.

The consciousness it inspires is very deep. It taps into the unending consciousness of the indwelling Self.

While reciting this mantra, remember that the body is the temple of human life.

Your prayers and acts of worship culminate in meditation. And the inner lingam that blesses us with immortality is the energy that flows from the base of the spine to the crown of the head.

Awaken this energy. Tap into that consciousness. And nourish your mind, body, and soul through this mantra.

Namaste.

The post Maha Mrityunjaya Mantra: Understanding Why and How to Chant appeared first on YOGA PRACTICE.

Although the spiritual practices of yoga and meditation overlap, today’s world of certifications and training and insurance require more of those who want to teach either of those practices.

For those who want to become a meditation teacher, it must be more than tapping into a fad. Just like any teacher, it must begin with a passion for serving others.

How to Become a Meditation Teacher

To become a meditation teacher, you must first have a regular meditation practice yourself.

Many people decide that they want to teach meditation because they themselves have experienced the benefits of meditation and want to share them with others.

Traditionally, meditation involved sadhana, or a disciplined spiritual practice that you practice no matter what. Sadhana becomes so much part of who you are that when you do not practice it everyday, you feel like part of you is missing.

Connected to sadhana is the idea of service or seva. Through selfless service as a spiritual practice, your mind loses its selfishness and begins to embrace the divinity in all things.

The first step to becoming a meditation teacher is to inquire within yourself. Ask yourself very honestly what your reasons for wanting to be a meditation teacher are.

Yoga and meditation teachers will be the first to say that this is not a way to get rich quick. Even though yoga is the most popular rising fitness activity, and meditation is becoming popular even in secular settings, it is simply not a lucrative career path.

Many places will also require a certification or training qualifications to lead group meditation. There are numerous places to find meditation teacher training but not all of them are of high quality and they can be pretty pricey.

Before you invest your time, money, and energy into a meditation certification, you should also look into the rules and regulations of the country, state, and even city where you plan to hold space for group or one-on-one meditation sessions.

Some places may require you to operate with a business license. Some may require some professional registration which ordinary online certification courses will probably not be up to standard for. And some places may require you to have personal and professional liability insurance where you teach and work.

When you take all of these technical and practical details into consideration, it’s clear why teaching meditation is a calling for those who really have a passion to serve from the heart.

Important Questions to Ask

If you’re ready to take the step towards becoming a fully certified meditation teacher, there are a few precautions and questions to ask to ensure the program you join will give you the tools to be the best teacher you can be.

1. What is the lineage of the meditation program?

Some meditation practices are part of traditional spiritual paths that can be traced back to ancient orders and scriptures. But even modern, secular meditations have their roots with teachers who studied traditional meditation and adapted them for the modern world.

2. What is the experience of the meditation teacher?

The answer to this should link back to your own reasons for wanting to become a meditation teacher. While it’s not wrong to gain financially from teaching meditation, it should not be the only reason why you want to teach.

Ideally, the person you learn meditation from is someone who has a steadfast meditation practice in whatever style of meditation that works for them. They should also be open minded about the meditation style that you would like to explore for yourself whether it be traditional or modern.

If you choose to go with a teacher from a traditional lineage, ensure that they are actually initiated and trained in that lineage.

3. How does the team handle the negative sides of meditation that may come up?

Many meditation teacher trainings are conducted in the context of a multi-day retreat. Most reputable meditation training programs will acknowledge the fact that negative meditation experiences occur. These usually show up after around three to four days of intense meditation practice.

Inquire how the teacher or their team view and support meditators when these negative experiences arise.

Reasons NOT To Become a Meditation Teacher

Meditation is not the path for you if you are seeking fame and fortune. Take a good look at your personal motivations for becoming a teacher for meditation. And if you fall into any of these traps, you may want to continue practicing for yourself first before you start teaching others.

Showing off – Even if you’ve read a hundred books on meditation, or yoga, or the Dzogchen Buddist lineage, it does not make you an enlightened master. Many traditional yoga teachers will even say that they are not fans of scholars because too much study only feeds the intellect which feeds the ego. And ego is exactly what you are trying to tame with your meditation practice.

Spiritual Bypassing – Meditation is not a way to feel relaxed and blissed out all the time. In fact, it is a way to take a good hard and truthful look at your inner self. Many reports of negative experiences that arise during meditation are often because of conditioning in the body that is being released, or old traumas that resurface and cause emotional distress.

The practice of yoga can help you relax and for many traditions leads to enlightenment. But that does not mean you should teach this practice to make people look away from challenges that they have to deal with in the present moment.

Top Ten Reasons for Becoming a Meditation Teacher

Meditation has many benefits. In general, it makes you healthier and have a better quality of life. It’s no wonder that so many who have experienced these benefits want to go on to teach meditation and share this gift with others too.

Here are other reasons why becoming a meditation teacher could be one of the best decisions you could make for yourself, and for others.

1. Service

The top reason for becoming a meditation teacher should be about service. This is the concept of seva in yogic philosophy. This selfless service is done from the heart with no attachment to reward or the outcome. Tradition teaches that service is a way to dissolve the ego.

2. You become a better meditator by teaching meditation

Teaching others how to meditate can help you become a better meditator yourself. This is true for anyone who teaches a subject or skill they are passionate about.

3. It’s a natural progression to your yoga or meditation practice

For some, it is enough to practice yoga or meditation for themselves. And for others, it is a natural next step to take on their spiritual and self-care or self-healing journey.

4. Help make the world a better place

With so much negativity and so much going wrong in the world today, to teach meditation seems to be one of the few small but actionable things you can do to make the world a better place.

5. Help people help themselves

Meditation has been proven to help people with chronic pain or depression symptoms which regular talk therapy or medication has not been able to help. Meditation is a gift you can give them that does not make them dependent on you or any external band-aid to their issues. Meditation is a practice that allows people to gain their own power back to help themselves.

6. In-demand job that can be done from anywhere (but don’t just do it for the money)

Even though you should not decide to become a meditation teacher to make money, it’s no secret that meditation teachers are in-demand now. Corporate offices are building meditation rooms and even booking meditation teachers to guide employees in programs that will help them destress.

During the global pandemic in 2020, many workplaces had to shut down due to strick lock downs and social distancing regulations. But with a stable internet connection, leading online guided meditations was a job that could still continue even when people had to work from home.

7. Fulfills a higher purpose

In yogic and spiritual traditions, the ultimate goal is to become enlightened. But within those traditions, yogis and bodhisattvas are saints who achieved that goal, yet chose to remain in this physical world in order to help others. These masters are highly respected teachers, spiritual leaders, and meditation masters who transmit their wisdom and compassion to others.

8. Your guru puts you on the path to teach

In some sanghas, or spiritual communities, the guru, leader, or enlightened master, will task their disciples to leave the monastery or community and teach others in the path. This is part of the tradition of shaktipat, or the descent of Shiva’s grace.

Lord Shiva, is also known as the Adi Yogi, or the first yogi. When his first seven disciples proved themselves worthy by years of devoted service, he blessed them with the transmission of wisdom of yoga. With this, those original seven rishis, or holy men, spread yoga throughout the world in a tradition that began 150,000 years ago in the Himalayas.

9. Inspire others to be their best

Teachers can have a big impact on people’s lives. If you feel a true call and passion to become a meditation teacher, you will enable others to empower themselves. This is one of the most rewarding aspects of becoming a teacher. To watch others grow and benefit from meditation.

10. Deepen your own practice

When you teach others to meditate, it deepens your own practice because it opens up a whole nother level of commitment for your sadhana. Your practice is no longer something personal that you practice in solitude. This motivation to help and inspire others will boost your own intentions to continue your regular meditation practice.

Conclusion

Becoming a meditation teacher can be a rewarding and fulfilling service you can give to humanity. As long as your intentions and heart are in the right place, you can help others through meditation and empower them to receive the benefits of meditation that you yourself experienced.

Take a good look at the meditation programs that are out there and do your due diligence. Ensure you join a retreat or certification training that will get you started on your path to be a meditation teacher with the right set of tools.

And most importantly, continue your own mediation practice even as you teach others how to meditate. You will find your own spiritual journey will deepen and you will become a better meditator when you teach others how to start their meditation practice.

The post Meditation Certification: 10 Reasons to Become a Meditation Teacher appeared first on YOGA PRACTICE.

This muscle can become tight when sitting a lot. Tight psoas lead to a weak core. Additionally, they can cause back pain and other muscular-skeletal problems.

But yoga poses can strengthen and lengthen the psoas.

They help move the legs in relation to the trunk. Balancing poses can increase core strength. And backends stretch and lengthen this important muscle.

What Is the Iliopsoas?

The iliopsoas is the only muscle that tethers the legs to the back. It starts at your lower back. Then the psoas major runs through the bowl of the pelvis. There, it picks up the iliacus just inside the ilium.

The psoas minor originates at the lumbar spine. It runs along the front of the psoas major. And it inserts at the top of the pubic arch. The merged psoas major and iliacus then connect to the inner top part of the femur.

The iliopsoas plays a big role in your posture.

It supports your lower back. But its main job is to flex the hip. It contracts to move the thighs toward the spine. And it does this more powerfully than any other hip flexor.

The psoas muscle is also important for walking and running.

It contracts to bring the front leg forward. And it lengthens to extend the back leg. When we sit, the iliopsoas is short and inactive. Sometimes, we become so used to this position that when we stand, it forgets how to lengthen.

But be careful of overusing these muscles. Crunches, dancing, and sports that involve the legs can cause tight psoas.

But yoga practice emphasizes movements and poses that contrast the iliopsoas. And it does this without countering them with poses that stretch it.

Follow the poses below to lengthen and strengthen your psoas.

#1 Vrksasana – Tree Pose

Tree Pose is a basic standing balance pose. And it is a great way to work the psoas on the side of the lifted leg. All balancing poses require you to use your core muscles for stabilization. And this pose is no exception.

Vrksasana strengthens your legs and core while opening up your hips. It stretches your inner thighs and groin muscles.

Take a moment to feel both of your feet root into the floor. Keep your weight equally distributed on all four corners of each foot. Begin to shift your weight into your right foot.

Lift your left foot off of the floor and keep your right leg straight. Don’t lock your right knee. Bend your left knee and bring the sole of your left foot high into the inner right thigh. Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep your hips squared to the front of the mat.

Focus your gaze on something that doesn’t move. This will help you keep your balance.

Take 5 to 10 breaths here. Then lower your left foot to the floor and repeat on the other side.

#2 Utthita Hasta Padangusthasana – Standing Big Toe Pose

This pose is particularly appropriate for the psoas. It combines challenging your balance with moving your lifted leg towards your body. You can use a strap around your lifted foot in this pose. This will also prevent your back from rounding forward and your shoulder from reaching out of its socket.

Standing Big Toe Pose strengthens the legs and ankles. It stretches the backs of the legs and improves one’s sense of balance.

From Tadasana, bring your left knee toward your belly. Reach your left arm inside of your thigh. Cross over your front ankle and hold the outside of your left foot.

If your hamstrings are tight, hold a strap looped around your left sole.

Firm the front thigh muscles of your standing leg and press your outer thigh inward. Inhale and extend your left leg forward. Straighten your knee as much as possible. If you feel steady here, swing your leg out to the side.

Hold here for 30 seconds. Then swing your leg back to the center with an inhale. Lower your foot to the floor with an exhale.

Repeat this on the other side for the same length of time.

#3 Natarajasana – King Dancer

This is another standing balancing pose. As you lift your back leg into position, the psoas gets a nice stretch. Remember to keep your shoulders down and away from your ears. And avoid locking your standing knee.

King Dancer strengthens the legs and improves balance and core strength. It stretches the shoulders and opens the hip flexors as a counter to tight hips.

Begin in Tadasana with your weight equally distributed in both feet. Shift your weight into your right foot. Bend your left knee to lift off of the floor. Keep your left knee hugging toward your midline throughout this pose.

Grasp the instep of your left foot with your left hand. Your thumb should be resting on the sole of your foot and should point in the direction of your toes.

Lift your right arm straight up to the ceiling. Lift your left leg behind you as you bring your torso forward as a counterbalance. Remember that your left knee should not splay out to the side. Your right arm will also move forward here.

Kick your left foot strongly into your left hand. 

This will lift your leg higher and deepen your backend. Keep your left toes active. And fix your gaze on something not moving for balance.

Hold here for 5 to 10 breaths. Keep kicking your left foot into your left hand.

Then release and repeat this pose on the other side.

#4 Virabhadrasana I – Warrior I

Warrior I is also a bit of a balancing pose. If you feel wobbly or have trouble turning your hips forward, take your feet a little bit wider towards the sides of the mat. Overall, this pose provides an excellent stretch for the psoas.

The psoas lengthens on the back leg as the torso stretches away from that leg. 

This pose stretches the whole front side of the body while strengthening the thighs, ankles, and back. It develops your stamina, balance, and coordination. And it stretches your chest and lunges, improving your breathing.

Begin in Tadasana. Your feet should be hip-distance apart and your arms should be at your sides.

Turn to your left. Exhale as you step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so that your toes are pointing to the top of the mat.

Pivot your left foot inwards at 45 degrees.

Align your front heel with the arm of your back foot. Keep your pelvis turned toward the front of the mat. Press your weight through your left heel. Then exhale as you bend your right knee over your right ankle.

Your shin should be perpendicular to the floor. Lift through the arches of your feet while rooting down through your ankles. Reach your arms up strongly, broaden across your belly, lengthen the sides of your waist, and lift through your chest.

Keep your palms and fingers active and reaching.

Gently tilt your head back and gaze up at your thumbs. Keep your shoulders dropped away from your ears. You should feel your shoulder blades pressing firmly inward.

Press down through the outer edge of your back foot, keeping your back leg straight.

Hold here for up to one minute.

Release by pressing your weight through your back heel and straighten out your front leg. Lower your arms and turn left. Then reverse the position of your feet.

Repeat on the other side for the same length of time.

#5 Navasana – Boat Pose

The psoas works on both sides in this pose to bring the legs and spine into a V position. It also keeps your spine long and your legs straight.

Boat Pose builds your abdominal and core strength. It works the deep hip flexors and helps to build your balance overall.

Start in a seated position with your knees bent and your feet flat on the floor. Lift your feet off of the floor and keep your knees bent at first. Bring your shins parallel to the floor. This is half boat pose.

Straighten your legs to a 45-degree angle. Roll your shoulders back and straighten your arms to be parallel with the floor. Keep your palms facing up. Balance here on your sit bones and focus on lifting your chest.

Hold here for at least five breaths. Then release your legs on an exhale.

#6 Ustrasana – Camel Pose

The psoas works on each side to support the lower spine in this pose. They also lengthen through the backend. Get the full benefits of this stretch by making sure your thighs stay perpendicular to the floor.

Camel Pose stretches the front of your body including your chest, abdomen, and quadriceps. It improves spinal mobility and opens your heart chakra.

Kneel with your body upright and hips stacked over your knees. Draw your hands up the side of your body until your palms reach the sides of your rib cage. Let your thumbs rest on the back of your ribs as the other four fingers wrap around the sides and front of the rib cage. Use your hands to lift the rib cage up for support. Start to open your chest toward the ceiling.

Maintain this position in your chest. Then reach your hands back one at a time to grasp your heels. If you can’t reach your heels, tuck your toes under.

Bring your hips forward so that they stay over your knees. 

Here, you can let your head come back and open your throat.

Release by bringing your chin toward your chest and hands to your hips. Firm your abs and support your lower back with your hands.

Then slowly bring your body back to an upright kneeling position.

#7 Supta Virasana – Reclined Hero Pose

The forward motion of the lower body counters with the backward motion in the upper body in this pose. This makes for a good stretch for the abdominal region and psoas.

This pose can be quite intense on the thighs and knees. So approach it with caution.

Begin in Hero Pose. Your upper body should be upright and your legs should be bent back at your knees. Keep your feet on either side of your upper thighs. Bring your hands down to the floor on either side of your thighs.

Walk your hands back toward your buttocks as you lean your torso back. Bend at your elbows to come down to your forearms. Then try continuing to release your back toward the floor.

If you feel any pain in your knees or lower back, this is a sign that you’ve gone too far. 

Return to your forearms instead of lowering.

Make sure that your knees stay close together. Don’t let them separate. Stay in this reclined position for five to ten breaths. Come out by raising yourself onto your forearms.

Then press into your hands to return to a seated position.

#8 Bakasana – Crow Pose

The psoas works to hold the spine in its correct position.

Crow Pose strengthens the wrists, forearms, and abdomen while stretching the upper back. It improves balance and core strength.

Begin in Tadasana with your arms at your sides. Bend your knees slightly so that you can bring your palms flat on the floor. Keep them about shoulder’s distance apart. Plant your palms firmly on your mat about a foot in front of your feet. Spread your fingers wide and press into the top joint of each finger.

Bend your elbows straight back. Come up onto the balls of your feet. Open your knees so they lineup with your upper arms. Then place your knees on the backs of your upper arms.

Begin to bring your weight forward into your hands. 

Lift your head as you go. Come up onto your tiptoes. Then lift one foot and then the other off of the floor. Engage your inner thighs for support while keeping your knees on your arms. Hug your feet towards your buttocks.

Focus on the feeling of your body lifting. 

Come out by exhaling and transferring your weight back into your feet on the floor.

#9 Urdhva Dhanurasana – Wheel Pose

Full Wheel provides a strong stretch across the whole midsection. It also requires a lot of back and shoulder flexibility and strength.

If it gets too intense, you can get a similar stretch in Bridge Pose.

Lie down on your back and bend your knees. Bring the soles of your feet onto the mat close to your buttocks. Reach down with your fingertips and make sure you just graze your heels.

Your feet should be parallel and hips distance apart. Bend your elbows and bring the palms of your hands overhead. Place them under your shoulders with fingertips pointing towards your feet. Inhale and press down into your palms and feet. Lift your shoulders and hips up off of the floor.

Bring the crown of your heat to the mat. 

Make sure not to put too much weight on your neck. Then use your hands and feet for leverage. Pause here as you make sure your elbows are staying parallel and not splaying out to the sides.

Straighten your arms as you lift your head off of the floor. Make sure you keep your feet parallel and knees in line with your feet. Reach your chest towards the wall behind you. Begin to straighten out your legs.

To come down, tuck your chin into your chest and lower down slowly.

#10 Adho Mukdha Vrksasana – Handstand

Psoas is one of the key muscles keeping the spine in its upright position in this pose. It builds strength in your shoulders, arms, and core.

Come into Downward Facing Dog with your hands about 6 inches away from a wall. Walk your feet in closer to your hands. Bring your shoulders over your wrists and if possible, your hips over your shoulders.

Keep your right foot on the ground, lifting onto the ball of your foot. Begin to bend at the knee. Lift your other foot off the floor straightening your lifted leg behind you.

Take a few hops here. 

Jump off your bent leg and lift your straight leg towards a vertical position. Flex your lifted foot the entire time. Try bringing both heels to the wall. Keep your head down between your upper arms and breathe deeply.

Practice taking your heels off the wall and balancing. You need to strongly engage your legs and reach up through your heels. Also start to work on bringing your gaze to the floor.

Bring one leg down at a time and rest before trying to kick up with the opposite leg for balance.

Final Thoughts

Internal awareness developed through yoga is an important tool for learning how to release the psoas. Releasing psoas will bring new freedom, ease, and structural integrity to your practice. It can be difficult to access at first.

But pay attention to those subtle sensations.

The psoas is buried in the body. It is engaged in habitual patterns of holding when sitting or standing. It is also deeply linked to your emotions. So psoas is best approached with quiet attention, patience, and perseverance.

Awareness is the first key.

The post 10 Yoga Poses for Psoas Stretch appeared first on YOGA PRACTICE.

Bikram Yoga was founded by guru Bikram Boudhury in 1974. 

It comprises 26 postures and is practiced in a systematic sequence. The aim of the practice is to gain focus and discipline.

It also detoxifies the body and cultivates strength and flexibility.

Sessions are practiced in a mirrored room. The instructor is at the front, calling out instructions. Bikram himself has jokingly called these yoga rooms “torture chambers.” But the practice has many benefits.

It is open to beginners and advanced yoga students alike.

History of Bikram Yoga

In his youth, Bikram Choudhury was a competitive yoga practitioner. He was born in Calcutta, India in 1946. He studied yoga under guru Bishnu Ghosh from a young age. And he became the youngest contestant ever to win the National India Yoga Competition at age 11.

He remained undefeated for the next three years.

Then, he traveled throughout India with Ghogh. Together, they demonstrated weight-lifting techniques. In 1971, he visited the US for the first time.

His trip was sponsored by the American Medical Association. They wanted Bikram to demonstrate how yoga can treat those with chronic illnesses.

In 1974, Bikram founded the Yoga College of India in Beverly Hills. 

Today, he is a self-proclaimed “guru to the stars.” He continues to train and certify hundreds of new teachers each year around the world.

Benefits of Bikram Yoga

The heat in a Bikram class is supposed to mimic the natural heat of India. This is where Bikram first learned to practice and teach. The warmth and humidity also help to loosen the muscles. This allows for greater flexibility and depth in poses.

Sweating also helps detoxify and cleanse the body. It flushes out all material waste.

Practicing in a heated room increases the practitioner’s heart rate. It can strengthen the heart and improve circulation throughout the body. It also encourages healthy circulation through compression and extension.

Each pose stretches or compresses a part of the body. It temporarily restricts circulation. Then, when the pose is released, fresh blood is pumped into that area.

This process is called extension.

It is believed that the flow of fresh blood helps to cleanse the body. It can detoxify infections, bacteria, and toxins.

A good example of compression and extension is Locust Pose. Practitioners press their body weight onto their forearms. To finish this pose, they release their arms.

Additionally, Bikram Yoga can expand lung capacity. It can improve balance, strengthen muscles, and promote kidney function. It has also balanced sugar levels and developed the practitioner’s patience.

Aims of Bikram Yoga

The Bikram Yoga Sequence aims to positively affect every area of the body. It stimulates every organ, vein, ligament, and muscle with newly oxygenated blood.

The heated room combined with the asana creates a scientifically designed yoga class. 

It allows muscles and ligaments to warm and stretch. The order of targeted body parts within the sequence is also important. This order is believed to be the proper way that the body should be stretched.

Bikram asserts that these postures must be done accurately. This will ensure the intended benefits.

Teachers are trained to push students until they reach their best expression.

Components of a Bikram Practice

A Bikram Yoga practice sequence is 90 minutes long. It consists of 2 breathing exercises and 24 poses. Each pose and exercise is performed twice.

Pranayama and asanas are always practiced in the same order.

Classes begin with pranayama. They are followed by 12 standing poses and then 12 floor poses. Class closes with a final pranayama.

The instructor stands at the front of the room. They call out precise instructions for each pose.

Standing sequences include five balancing poses. This builds focus and concentration. Floor sequences include backbends, forward bends, and twists.

The overall sequence is designed to work every part of the physical body. This includes external muscles, joints, bones, and internal organs in that order.

Bikram Yoga Sequence

#1 Pranayama – Deep Breathing

Pranayama increases focus and expands the lungs. It enables maximum oxygen to reach the muscles and organs. It also improves blood circulation.

Breathing prepares you for the following exercises by easing and calming the mind. 

It can energize and detoxify the body.

Start by standing up straight. Keep your spine erect and legs together. Interlock your fingers. Place them under your chin and along the arc of your neck. Keep your elbows together.

Inhale. Pull your arms with your wrists slightly touching your ears. Keep your head straight. Exhale slowly and deeply. Tilt your head back. Let your hands follow the movement of your head.

#2 Ardha Chandrasana – Half Moon Pose

Half Moon Pose strengthens the core and increases the spine’s flexibility. It also improves kidney functioning. This pose firms the body and tones the hips, buttocks, thighs, and abdomen.

Stand up straight and lift your arms up. Join your palms to form a prayer mudra above your head. Don’t bend your elbows. Keep your hands straight, flexed, and firm.

In this position, bend your right hip. Let your torso fall to the right. Keep your legs straight while you do this.

Then repeat on the left side.

#3 Utkatasana – Awkward Pose

Awkward Pose tones and shapes the legs. It can cure slipped discs and other spine-related problems. It stretches the hips, spine, and chest muscles. 

It also strengthens the torso, tones the legs, and relieves joint and back pains.

Stand up straight. Keep your feet arm-length apart. Stretch your arms forward with palms facing down. Keep your arms straight. Bend at the knees and push your body down. Imagine you are sitting on an imaginary chair.

Do not bend your knees beyond your feet. Hold this pose.

#4 Garudasana – Eagle Pose

Eagle Pose opens up the largest joints in the skeletal system. It improves flexibility in the hips, knees, and ankles. Garudasana enables fresh blood to flow through the kidneys and reproductive organs. 

It also increases focus and improves balance.

Stand straight and bend your right knee. Wrap your left knee over your right knee. They should now be stacked on top of each other.

Place your left leg on the posterior of your right shin. Raise your arms forward at shoulder level. Bend your elbows at 90 degrees. Wrap your right hand over your left.

Repeat on the other side.

#5 Dandayamana-Janushirasana – Standing Head to Knee Pose

This pose strengthens the hamstrings and leg muscles. It improves flexibility in the sciatic nerves and tones the back, biceps, and triceps. It can also improve circulation, build mental strength, and tighten abdominal muscles.

Stand straight with your feet together. Form a cup with your palms by interlocking your fingers. Bend at the waist.

Lift your right leg up towards your chest by bending at the knee. Cup your palm around the sole of your foot. Slowly straighten your right leg, taking your hands with it. Bend your torso further.

Make your chest touch the knee of your right leg.

Make sure to bend your elbows slightly. This will accommodate the stance. Hold here.

#6 Dandayamana-Dhanurasana – Standing Bow Pose

Standing Bow Pose develops balance and firms the upper thighs. It also improves the strength and flexibility of the lower spine. It can build patience and concentration and clear cardiovascular problems.

It does this by stimulating blood vessels. This supplies fresh blood to the entire body.

Stand straight. Lift one of your legs with your hand from inside your ankle. Stretch your other arm out to the sky. Make sure your palm is facing forward. Slowly extend the leg you lifted upwards. Make sure your torso is going slightly forward.

Keep your hips and foot of the leg on the ground in a straight line. Kick the other leg further up until you can hold that foot with your arm.

Stretch higher. Your upper body should bend more forward.

#7 Tuladandasana – Balancing Stick Pose

This pose stretches the heart muscles, rejuvenates the brain, and strengthens concentration. It strengthens core and back muscles and gently stretches the entire spinal column.

It can also increase stamina and help burn calories.

Stand straight and raise your arms to the sky. Clasp your hands. Leave your index fingers pointing to the sky. Lift your left foot off of the floor while keeping your spine straight. Take your left leg further up.

You will form a “T” with your outstretched left leg and arms. Hold this pose.

#8 Dandayamana-Bibhaktapada-Paschimotthanasana – Standing Separate Leg Stretching Pose

In this pose, you will strengthen and stretch the sciatic nerves. It massages your abdominal organs and small and large intestines. It also increases ankle and hip flexibility and releases tension in the lower back.

Overall, it creates emotional stability.

Stand straight. Take a big step to the right with your right leg. Stretch your leg to the right as wide as possible. Stretch your arms on your respective sides. Bend forwards towards the ground between your legs.

Reach your hands towards your feet. Clasp around the ankles. Use this grip to push the torso down further.

Stop when your head touches the ground.

Keep your arms, legs, and spine straight. Hold here.

#9 Trikonasana – Triangle Pose

Triangle Pose revitalizes the veins, tissues, and nerves. It reduces rheumatism and lower back pain. And it strengthens the knees, ankles, legs, chest, and arms. It can also cure anxiety and improve digestion and the coordination between the heart and lungs.

Stand straight with your feet arm-distance apart. Keep the waist straight and bend towards the right. Lift your left hand up. Let your right hand touch the ground. You should form a straight line.

Your right hand should touch the tips of your right toes. Keep your palms facing out. Keep your right foot facing towards the right. Bend your right knee as much as possible. Stretch out of your left leg.

Your legs should be flexed and taught. 

Turn your head to the left and look up at your left hand. Hold here.

#10 Dandayamana-Bibhaktapada-Janushirasana – Standing Separate Head to Knee Pose

In this pose, you will tone the abdomen, waist, hips, thighs, and buttocks. It stimulates the thyroid gland and regulates your metabolism and immune system. Some believe this pose can help those suffering from depression. It has also been said to cure constipation, low blood pressure, and menstrual problems.

Stand straight with your feet together. Raise your arms overhead. Join your hands together in a firm clasp. Move your right leg towards the right. Keep it about two to three feet away from the left leg. Turn the right foot towards the right.

Now, tuck your chin into your chest. Bend your torso towards your right leg. Stop when your head touches your right knee. Make sure your legs and hands are straight while you do this.

Hold here. Then repeat on the other side.

#11 Vrikshasana – Tree Pose

Tree Pose improves posture and balance. It increases flexibility in the hips joints, knees, and ankles. It can also prevent hernias and aid neuromuscular coordination. Additionally, it strengthens the eyes and shoulders and reduces flat feet.

It also increases patience.

Stand straight with your feet together. Keep your arms along the sides of your body. Get your palms together in a prayer mudra. Place it in front of your chest.

Raise your right foot. Bend at the knee and place on the upper thigh of your left leg. Square your shoulders and keep your left leg straight. Hold here.

#12 Padangustasana – Toe Stand Pose

Toe Stand Pose strengthens and opens the knees. It cures hemorrhoid problems and develops mental strength. It will strengthen your joints, abdominal muscles, hips, ankles, and toes. And it will increase your focus and improve your posture.

Toe Stand Pose also keeps you calm and balanced.

Stand straight with your arms by your sides. Bend your right knee towards your chest. Bring your right foot to rest on your left knee. Make sure the sole of your right foot is facing upwards.

Bend down on your standing left leg. Bring your buttocks to rest on the heel of your left foot. The thigh of your left leg should be parallel to the ground. Bring your hands together in a prayer mudra. Place it in front of your chest and hold it here.

#13 Savasana – Corpse Pose

Corpse Pose relaxes and cleanses the body internally. It releases stress, depression, tension, and fatigue. It also relaxes the muscles and cures insomnia. Corpse Pose can improve mental health and concentration. It stimulates blood circulation and helps in curing constipation, diabetes, and asthma.

Lie down on your back. Keep your legs slightly apart. Place your arms along both sides of your body. Let your palms face upwards and relax.

Close your eyes. Breathe deeply through your nose. Consciously relax your body from head to toe as you breathe.

Hold this pose until you feel completely relaxed.

At this point, you are halfway through the Bikram Yoga regimen. 

Relax in Savasana. Drink water. And gear up for the next 13 poses.

#14 Pavanamuktasana – Wind-Relieving Pose

This pose compresses and massages the digestive system. It strengthens the arms, improves hip flexibility, and tones the abdomen and thighs. It can also release gas and aid digestion.

Wind-Relieving Pose eases tension in the lower back. It also enhances blood circulation in the hip joints.

Lie down on your back. Keep your feet together and arms along the sides of your body. Clasp your hands and wrap them around your right knee. Bring it in towards your chest. Press your thigh on your abdomen.

Keep your neck and left leg straight. Square your shoulders and hold.

#15 Padahastasana – Sit Up Pose

In this pose, you will increase flexibility and stretch the spine. Sit Up Pose firms the lower body and improves blood circulation in the legs. It stretches the shoulders and hamstrings and strengthens the biceps and calf muscles. It also stimulates the kidneys and pancreas.

Sit down on your buttocks. Keep your legs stretched out in front of your torso. Leave your arms hanging on both sides of your torso. Keep your back erect and feet together.

Bend your torso towards your knees. Place your head on your knees. Reach for your toes with your hands and clasp them. Flex your arms at your elbows.

Place them on the ground beside your calf muscles on both sides.

#16 Bhujangasana – Cobra Pose

Cobra Pose improves appetite and digestion. It relieves menstrual disorders and regulates blood pressure. It can also enhance liver and spleen function and makes the spine stronger and more flexible.

This pose balances your weight by regulating your metabolism.

Lie down on your stomach. Keep your toes together and arms gently placed on both sides of the torso. Place your palms on both sides near your chest. Make sure there are facing downwards.

Gently press into the ground. Apply pressure on your palms and lift your head, chest, and stomach off of the floor. Bend your arms at your elbows just a little.

Square your shoulders. Keep them away from your ears and hold.

#17 Salabhasana – Locust Pose

Locust Pose works perfectly for slipped discs and sciatica. It strengthens the upper spine and relieves tennis elbow. It also helps in removing varicose veins on the legs.

Locust Pose firms the buttocks and hips. And it encourages perseverance.

Lie down on your stomach. Keep your chin on the floor. Let your heels touch each other. Snug your arms under your abdomen. Your palms should be facing downward. Spread your fingers and point them towards your knees.

Lift your right and left legs separately. Release your chin and place your mouth on the ground. Get your legs together and apply pressure on your hands.

Lift both legs as if they are one and hold.

#18 Poorna Salabhasana – Full Locust Pose

Full Locust Pose works well for spondylosis and slipped discs. It increases the elasticity of the rib cage and tones the arms, thighs, abdominal muscles, and hips. This pose prevents lower backache and relieves rheumatism and menstrual problems.

It also corrects bad posture.

Lie flat on your stomach. Stretch your arms out at your sides. Keep your palms facing downwards. Keep your legs together. Lift your head, chest, and torso off of the floor.

Lift your arms as well and stretch outward with your palms facing down. Lift your legs off the floor. Hold here.

#19 Dhanurasana – Bow Pose

Bow Pose expands the lungs and strengthens and revitalizes spinal nerves. It improves the functioning of the large and small intestines and relieves constipation.

Additionally, Bow Pose improves digestion and treats bronchitis and diabetes. It can also help the liver, kidneys, and spleen function better.

Start by lying down on your stomach. Keep your arms along the sides of your body. Keep your legs hip-width apart and bend your knees. Stretch out your arms to hold on to your ankles. Lift your chest and legs off of the floor.

Pull your legs back by applying pressure on your ankles with your hands.

Look straight and hold this pose.

#20 Supta Vajrasana – Fixed Firm Pose

This pose can prevent hernias and stimulates the thyroid glands. It stretches and expands the rib cage and loosens the legs. It can also regulate the adrenal glands, eliminating anger and increasing courage.

Fixed Firm Pose relieves constipation and relaxes the mind.

Sit in Vajrasana and place your palms beside your buttocks. Keep your fingers facing forward. Bend backward and keep your right forearm and elbow on the floor. Then place your left forearm and elbow on the floor.

Bear the weight of your torso on your elbows and look ahead. Reach for your toes with your fingers. Grasp them and hold this pose.

#21 Ardha Kurmasana – Half Tortoise

Half Tortoise releases tension in the neck and shoulders. It enhances memory and mental clarity. It is also good for asthma and irritable bowel syndrome. This pose tones the thighs and abdomen.

And it gives a relaxing stretch to the spine while increasing flexibility in the hips.

Start by sitting in Vajrasana. Lift your arms toward the sky. Bring your palms together and entwine both thumbs. Keep your arms straight and stretched with your biceps touching your ears.

Bend down at your waist, bringing your entire torso towards the ground.

Get your forehead and little fingers to touch the ground. Hold here.

#22 Ustrasana – Camel Pose

Camel Pose stimulates the nerves and improves flexibility in the neck. It cures backaches, stretches the throat, and is good for the thyroid gland.

Additionally, this pose opens up the chest, improves posture, and relieves menstrual pain.

Kneel down on the mat and place your hands on your hips. Keep your shoulders and knees in a straight line. The soles of your feet should be facing upwards towards the ceiling.

Bend backward gently. Reach for the soles of your feet with your fingers. Keep your arms straight and look upwards.

Hold this pose.

#23 Sasankasana – Rabbit Pose

This pose increases the mobility and elasticity of back muscles and the spine. It sends fresh blood and oxygen to the nerves. It also relieves tension in the neck and shoulders. Rabbit Pose helps reduce sinus and cold discomfort and rejuvenates the thyroid gland.

Sit in Vajrasana. Raise your buttocks off the heels of your foot. Leave your arms along the sides of your body and keep your back straight.

Bend forward from the waist and arch your back. Place your forehead on your lower thighs and keep your arms stretched out and backward. Reach out towards the soles of your feet. Place your thumbs on your ankles.

Your other four fingers should gently touch the soles of your feet.

Hold this pose.

#24 Janushirasana-Paschimottanasana – Sitting Head to Knee Stretching Pose

This pose increases blood circulation to the liver, pancreas, thyroid, and intestines. It keeps allergies at bay, is good for digestion, and cures chronic diarrhea.

It can also balance blood sugar levels and enhance kidney functions.

Sit down on your buttocks with your legs stretched out in front of you. Bend your left leg and place your heel near your anus. Rest the sole of your foot in the inner upper right thigh. Stretch your arms overhead and bend forwards towards your right leg.

Clasp the big toe of your right foot with both hands. Keep your arms bent at the elbows. Place the crown of your head on your right knee.

Hold this pose.

#25 Ardha Matsyendrasana – Spine Twisting Pose

Spine Twisting Pose improves the elasticity of the spine and prevents slipped discs and arthritis. It calms the nervous system and relieves tension trapped in the back. Additionally, it increases the supply of oxygen to the lunges.

And it also detoxifies the internal organs and improves reproductive health.

Sit straight on your buttocks. Keep your legs stretched out in front of you with your feet together. Bend your left leg. Take it over your right leg and place your left foot near your right thigh.

Bend your right leg and get it closer to the pelvis. The sole of your right foot should press up against your left buttock.

Bend your torso towards the left and keep your gaze over your left shoulder. Keep the spine erect. Take your left arm behind you and place the palm on your back. Stretch out of your right arm.

Clasp your right knee with your right hand. And hold this pose.

#26 Kapalbhati Pranayama – Skull Shining Breathing Technique

Skull Shining Breath stimulates digestion and dissolves toxins and other waste matter in the body. It uplifts and rejuvenates the brain while making the face glow with regular practice.

Additionally, it cures asthma, sinus discomfort, and hair loss.

Sit down in Sukhasana and place your palms on your knees. Form the meditation mudra with your hands. Inhale deeply and slowly through the nose. Pull your stomach in towards your back.

Relax from the contraction. Then exhale in an outburst and follow up by automatically inhaling.

Doing this 20 times counts as one round of Skull Shining Breath.

Relax deeply in Sukhasana at the end of each round.

Close your eyes and listen to your body.

Final Thoughts

Bikram Yoga is a great way to expand your yoga practice. It is a unique experience that many have found multiple benefits.

Be sure to listen to your body throughout this practice. 

And go at your own pace.

The post Understanding the Bikram Yoga Sequence: A Guide to Why and How to Practice appeared first on YOGA PRACTICE.

You might be suffering from a blocked chakra.

According to Hindu and yogic traditions, humans do not only have physical bodies. They also have energetic bodies and systems. It has its own channels and active centers. This system is where prana, or life force, flows. It energizes every organ, cell, and tissue.

There are 114 pools of energy spread around the body. And there are 7 main chakras that connect to specific areas. An optimal chakra system occurs when the instincts, feelings, and thoughts are balanced.

This is when energy centers and opened and aligned.

The chakra chart divides the system into two sections. There are the low chakras and the high chakras.

The low chakras are the root, sacral, and solar plexus. These are located in the lower body. They are considered the physical and instinctual centers. They deeply connect with the physical body and primal needs.

The higher chakras are the heart, throat, third eye, and crown. These are known as the spiritual centers. They align with the higher self and help you search for purpose and connection.

There are several ways to open chakras. You can do a reiki session or schedule a chakra healing therapy. You can even join a Tibetan singing bowl assembly.

But there are some simple adjustments you can make in your everyday life. These will open and nourish your energy system.

Opening Your Chakras

Before you begin, there are some important things to remember. It is tough to have completely open energy centers. Life provides a lot of experiences and external factors. These all affect your physical, mental, and spiritual condition.

Some of your chakras might be overactive. Others might be closed off.

Thus, it is essential to recognize any feelings attached to a blocked chakra. Find activities to keep them open and healthy.

Chakra cleansing is a vital part of one’s emotional, physical, and spiritual prosperity. When trying to open your chakras, there is no need to soothe overactive centers. Once all of the seven chakras are open, energy evens out. It balances itself.

Meditation for Opening the Chakras

Start by sitting in a comfortable position. Connect the tips of your thumbs with the tips of your index fingers. This will form a classic meditation mudra. Keep your palms facing up.

Place a chakra crystal on the palm of one of your hands. Settle your hands on top of your knees and close your eyes. Take a few deep breaths here and relax.

Feel your body release all tension with every exhale.

Once you have reached a deep state of relaxation, visualize a vibrant light around an area of your body. Chant your mantra either internally or externally. Acknowledge any stagnant energy that may be present.

Visualize a colored light associated with your chakra. This will help to remove any blockages. Focus that light around the associated area of your body. Do this for as long as necessary.

If you are lying down, place your chakra gemstone on the associated chakra area.

Chakra meditation can be used to open any chakra. Just adapt the mantra, stones you use, and color you visualize.

Muladhara – Root Chakra

The first chakra is the Root Chakra. It is Muladhara in Sanskrit. Located at the base of the spine, the Root Chakra is represented by the color red. When closed, you might feel dominated by feelings of anxiety. You may feel fearful, angry, or nervous.

A blocked Root Chakra will leave you feeling disconnected from your body and others. You might feel constantly tired and scared of change. Or you might end up eating too much or too little.

Opening the Root Chakra can provide a sensation of stability and security.

You will feel present in the moment and deeply connected to your body. And you will feel grateful for it too.

An open Root Chakra will not allow you to succumb to distrust or insecurity.

There are different activities you can do to open the Root Chakra. Give your body some type of movement. Even just walking around the block or doing yoga can help. Another great way to connect to the body is through the earth. Walk barefoot and feel like an extension of the ground.

Try gardening, visiting a conservatory, or getting a house plant. Additionally, try planting your feet in sand or dirt.

You may also try chakra meditation. For the Root Chakra, use bloodstone, lava stone, or smoky quartz. Place your gemstone in the palm of your hand or on your perineum region.

Breathe into it and allow your chakra to open.

Svadhisthana – Sacral Chakra

This orange chakra is considered the antithesis of the Root Chakra. Muladhara is the first center and focuses on survival. But Svadhisthana, the second chakra, is emotional and creative. It is also where you find your Kundalini or sexual energy.

When blocked, you may feel a lack of motivation or creativity. You might be emotionally confused, feel helpless, and have an excessive need for control. You might find yourself repeating vicious cycles from the past. Be wary of dysfunctional relationships or toxic lovers.

An open Sacral Chakra makes you more flexible.

You will be more adaptable to unexpected changes. And you will also find yourself fully enjoying all of the pleasures of life.

The second chakra is connected to water.

All activities involving this element can open and balance this energy system. Taking a bath, swimming, or spending time by the water can unblock this chakra. Additionally, you can start a creative project. Try taking up painting, drawing, dancing, or singing.

If you want to engage in chakra meditation, use the Vam mantra during your practice. Visualize an orange light and hold a sacral chakra stone in hand.

Powerful sacral crystals include sunstone, carnelian, and orange jade. Alternatively, lie down and place the gemstone just below your navel.

Manipura – Solar Plux Chakra

The third chakra is the center of personal power and will. Yellow is often associated with this chakra and represents the sun and positive energy.

A closed Manipura is believed to lead to feelings of low self-esteem. You may adopt a victim mentality or have difficulty making decisions. You might feel riddled with guilt over past unresolved issues or have a pessimistic view of life.

When active, Manipura can make you feel more in control of your destiny.

You will feel empowered to overcome your fears. You will also feel assertive and confident in your decisions. And you will take full responsibility for your life. Manipura can help you experience a higher drive to achieve your goals and accept challenges. It will make you rise to the occasion.

Any activity involving the sun will activate this chakra.

Try exercising when the sun is out. Provide your body with energy and strength. Engaging in physical activity also releases endorphins. These are known to boost self-esteem and overall mental well-being.

Eat your meals in the sun as well. This helps your body absorb nutrients and may gently stimulate your digestive organs.

Digestion is energetically connected to this chakra. Digestive functions can also be supported by doing some abdominal breathing.

In a chakra meditation session, chant the Ram mantra. Place the healing stone in your belly button region.

You may take your pick of citrine, topaz, or rutilated quartz.

Anahata – Heart Chakra

The fourth chakra is located in the middle of the chakra system. It represents the integration between the physical realm and spiritual aspirations. Anahata is represented by the color green.

When closed, you may find yourself holding onto grudges and grief. You might keep your emotions bottled up. You may feel shy, jealous, or have a hard time trusting others. You might even struggle with commitment issues.

An open Heart Chakra leads to ultimate love, compassion, and forgiveness.

You will accept yourself as you are as well as those around you. All of your relationships will effortlessly harmonize, including those with your family, friends, and partner. You may experience feelings of selflessness and altruism. You will also be balanced between your masculine and feminine energies.

Activate the Heart Chakra by spending time with loved ones. It is said that leading with deep, more loving connections balances the fourth center.

Spend time with small children or animals as well. This will teach you about universal love and will nourish your green chakra.

Volunteer your time to a meaningful cause. This is the ultimate act of altruism. It is also one of the most powerful ways to enhance gratitude, joy, and love.

These emotions are inherently connected to an activated Anahata.

During your chakra healing meditation session, chant the Yam mantra. Place your heart chakra stone close to the center of your chest.

Some loving crystals include strawberry quartz, malachite, and unakite.

Vishuddha – Throat Chakra

Vishuddha is also known as the blue center. It is the communication chakra where your sense of self-expression resides.

According to yogic tradition, it is also considered the purification center.

It is activated and cleansed by verbalizing repressed feelings and thoughts. When closed, you may feel fearful about speaking out or being misunderstood. You might experience social anxiety or are fearful of conflicts and controversy.

An open Throat Chakra encourages you to speak the truth.

It helps you engage in honest and open communication. And it also enhances your ability to listen to others. You will start to create a safe space for them to share their deepest feelings.

To nourish your blue chakra, engage in activities where you can express your thoughts. Try journaling, writing, singing, or socializing.

Even try openly sharing your ideas and emotions.

Chant the mantra Ham during your chakra meditation practice. Place a blue chakra crystal at the base of your throat. Some soothing stones include sodalite, apatite, and aquamarine.

Ajna – Third Eye Chakra

The Third Eye Chakra is represented by indigo and purple. Some believe that when this center is open, you have direct access to a chakra control panel. It allows you to open and align all other chakras.

This center is responsible for the connection between inner and outer reality.

A closed Ajna may lead to a lack of concentration and focus. And it might make you fear the unknown. You may feel disconnected from your intuition and unable to reflect on life.

But when activated, Ajna allows you to let go of old beliefs and patterns that no longer make you happy. You start to embrace your new self with open arms. And you start to see things as they truly are. You will feel supported to move past fear and old paradigms. You will let go of things that do not speak to your truest self.

To open and balance the third eye, try engaging in activities that stimulate the imagination.

Meditate, keep a dream journey, or create a vision board. Even try following what you feel called to do. All of these are beautiful choices for you to balance Ajna.

During your chakra meditation session, chant Om to access this center. Place indigo or purple stone between your eyebrows. Other gemstones include lapis lazuli, amethyst, and fluorite.

Sahasrara – Crown Chakra

This is the last center on the chakra chart. It is often depicted in a white, violet, and sometimes golden color.

A blocked Crown Chakra can lead to feelings of emotional distress, isolation, and sadness. It can make you feel cynical about spirituality. You might experience a lack of direction or feel disconnected from others. You may also have a hard time setting goals and sticking to them.

An open Crown Chakra encourages an enhanced awareness of your higher self.

It creates an open channel of communication with your true self and the universe. You will feel a deep sense of bliss and unity with everything.

Some of the best activities include trusting the universe.

This will guide you towards attaining your ultimate potential. Try spending time in silence and stillness. Meditate, engage in spiritual practice, or set daily or weekly intentions. Giving or receiving energy work can also unblock this chakra.

During chakra meditation, chant Om and place a stone just above your hairline. Try to get it as close to the top of your head as possible.

Some stones include clear quartz, charoite, and Herkimer diamond.

Additional Ways to Balance Chakras

#1 Practice Visualization

Try manifesting an ideal reality. Visualize the person you want to be. See what you want your life to look like. And get specific in this visualization. Notice certain things about your future life. Look at your facial expressions, posture, how you feel, and how you dress. Now visualize that version of you.

You still start to create an emotional response.

And this will change the vibration of your chakras to match the vibration of your future self. Manifest your reality into the physical world. And trust your visualizations.

#2 Bring Balance To All Areas of Your Life

Examine any energetic patterns in different areas of your life. Look at your eating, relationships, and money. Pinpoint what areas need more stability. Then start to make small adjustments to bring these areas into more balance.

#3 Adopt a Daily Practice

Keeping your chakras in check requires a daily commitment. Try committing to a daily ritual that includes beneficial practices for your mind, body, and soul. It does not have to take up too much time. Even a few minutes of visualization, journaling, stretching, or meditation can help.

Take the time each day to check-in. This will help you feel more grounded overall.

#4 Check In With Your Chakras

Try incorporating a chakra diagnostic in your daily chakra balancing ritual. Get in a relaxed state and take a few deep breaths. Analyze the areas of your body where the breath isn’t flowing.

This will tell you which chakra is in need of extra love.

If you find it hard to breathe past your throat, it might signal that your Throat Chakra is blocked. Try tuning into these signals.

#5 Try Sound Healing

Attend a sound bath. Different sound frequencies correlate with each chakra. The vibrations from these sounds will help clear any energy blockages. They can also support a healthy energy flow.

Find a local sound healer near you to treat yourself to a gong or singing bowl.

#6 Practice Chakra-Balancing Chants

You can practice chants on your own as well. Use sound in a way that opens the energy flow of your body.

Chanting is like sound healing from the inside out.

The vibrations of your voice will work to clear blockages throughout your energy centers. Find a yoga class that incorporates chants. Or just do a quick Google search for chants that support chakras.

#7 Do Chakra Color Meditation

Each chakra is associated with a certain color. Another way to balance blocked chakras is by meditating on each chakra. Imagine the color radiating from its center. You can start from the bottom of the spine and slowly move up.

Go through each energy center and picture its color emanating from your body.

Final Thoughts

Opening chakras is one of the most basic techniques when it comes to energy healing. It is one of the first things that energy therapists will assess before starting an energy treatment. There are plenty of accessible and affordable actions you can take. Try daily things to stimulate and awaken your energy centers.

Do these activities and move stagnant energy.

This will help your prana flow freely to reach all parts of your body. Add the power of chakra stones and further magnify your meditation. Even incorporate chakra stones into your visualization practices.

These tips will lead to more energy, emotional stability, and overall wellbeing.

Take your time and explore.

The post Opening Chakras: 10 Steps to Balancing Your Energetic Body appeared first on YOGA PRACTICE.

Stretching warms the muscles. And warm muscles are more pliant. 

But in yoga, flexibility has been labeled a prerequisite when it shouldn’t be.

If you’re interested in yoga, don’t worry about how flexible you are. 

Yoga is meant to be accessible to all people. And if you’re curious about stretching, keep reading to see what it can do for your body. You can still reap the benefits of stretching. But you don’t have to put your legs behind your head.

Common Beliefs About Stretching

#1. The best time to stretch is after exercise.

Yes and no. It is safer to stretch warm muscles. Warm muscles are more relaxed and have a greater range of motion. But walking briskly or jogging for five minutes is not sufficient enough.

Try stretching a few minutes into your workout and after. This will help you gain the most out of your exercise.

#2. There’s only one “right” way to stretch.

No. There are many different ways to stretch. Below are some common types of stretching to try.

Static Stretching

Static stretching stretches specific muscles until you feel tension. Hold your stretch position for 15 to 60 seconds. This is considered the safest way to stretch. When done gently, it allows the muscles and connective tissue time to reset the stretch reflex.

Active Isolated (AI) Stretching

This method stretches specific muscles until you feel tension. But you only hold your position for 1 to 2 seconds. Often, you will use a rope or your hands to get the muscle to its stretching point.

But do not force the muscle to stay contracted. The muscle is working at staying relaxed. So be careful of overstretching here.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

This method of stretching contracts then releases the muscle. It is usually done with an assistant or partner who pushes the stretch into place. It can be very effective when done properly.

But only do this method of stretching under the supervision of a physical therapist or trainer.

Ballistic or Dynamic Stretching

This method of stretching requires that you move slowly into the stretched position. Then bounce once you get there. Most people do this version of stretching. But experts agree that this method can be dangerous. It can put too much pressure on the muscle and connective tissue.

Just be wary when you stretch this way.

#3. Stretching should be uncomfortable.

No. Actually, if stretching is painful for you, then you’ve gone too far. 

Move into your stretch and stop when you feel tension. Breathe deeply while holding the stretch for 15 to 30 seconds. Then relax, repeat the stretch, and try to move further into it. But do not push past your edge.

#4. You should hold a stretch for at least 15 seconds.

Yes. Most experts agree that holding a stretch for 15 to 30 seconds is sufficient.

What Is Stretching?

Stretching is a term that some fitness experts like and others don’t. While performing a yoga pose, you are exerting strain on various parts of the body. That strain gets distributed along certain lines. It pulls on muscles, tissues, and joints along a network of connective tissue.

To understand stretching, we need to differentiate first.

There is putting strain on muscles and fascia. Then, there is putting strain on connective tissue.

When coming into a stretch, the body responds first by a freeze reaction. This is also known as the “stretch reflex.” Your muscles will initially protest against this strain. Depending on your condition and the routine, that strain will release after about one to three minutes.

Muscles are elastic by nature. 

And when the stretch reflex subsides, the fibers of your muscle release. Then, your muscles will go on to a more elongated state. This is a normal expansion and contraction of a muscle. In this way, it’s not really a “stretch.”

Once the stretch is over, the muscle will contract again to its natural state. Nothing much has changed structurally in the muscle.

But things are different with connective tissue.

After a stretch reflex releases, fibers of connective tissue, which are more elastic, start to “glide” to a more extended state. This is very different from muscles. Connective tissue fibers reattach in their extended state.

Connective tissue stretches in a way similar to how plastic stretches.

If done slowly and evenly, the fibers will come into a new form. They will keep their shape. But if done too quickly or unevenly, they will tear just like plastic.

So “stretching” is used to describe the process of altering the form of the body.

Types of Fascia

Fascia is everywhere in the body. It holds the skeleton together and encases the organs, nerves, and muscles. Fascia is even found in the eyes. It exchanges information to the brain through the many nerves that run through its tissue.

For a yoga practitioner, there are three important types of fascia to keep in mind.

#1. Ligaments

Ligaments are the connective tissue that connects to the bones. The tissue is very fibrous, strong, and inelastic. They are meant to hold bones together and stabilize joints.

#2. Tendons

Tendons connect muscle in the body to bones. Or they can connect muscle to muscle. This fascia is less thick and fibrous. And they are less elastic. They are not meant to stretch.

#3. Myofascia

Myofascia runs through the muscles and encases muscles in different compartments. Think of it like an orange that has different parts. Myofascia holds muscle bundles together.

Benefits of Stretching

Stretching is good for the body. It is healthy for muscles to be stretched. And myofascial under tension makes for a well-aligned body.

Stretching also promotes circulation.

It keeps the joints and muscles flexible and juicy. And it keeps the body supple and vibrant.

Connective tissue is also responsible for body awareness. Supple and hydrated fascia gives a sense of spaciousness and connectedness to the body. And nerves in the fascia can optimally communicate with the brain.

Connective tissue in the body is also partly responsible for proprioception. This is the body’s sense of where it is in space and how it relates to itself.

Practicing yoga and stretching muscles contributes to body awareness and overall health. But you can also enjoy these benefits without being able to put your legs behind your head.

Overstretching

Sometimes, yoga students will struggle to reach different parts of their bodies. They will pull themselves too deep into a pose and stretch beyond where they should.

Flexible people are often more at risk of injuring themselves than stiff people.

Bendy yoga students have a tendency to bypass core stability and integrity. And when stretching in a yoga pose, the strain is not isolated. But it pulls on the whole system of connective tissues. This leaves them vulnerable to overstretching weaker parts of their bodies. And sometimes, this can lead to chronic situations.

Therefore, yoga practitioners who strive for more flexibility increase their risk. They may overstretch their tendons, ligaments, and joints.

The Potential Damage

If you experience “sore muscles” after yoga or exercise, you have torn muscle fibers. Micro tears in the muscles are normal with exercise and heal quickly. Muscles have good blood flow. This allows cells to regenerate and work efficiently.

But micro muscle tears are different from tendon tears.

Tendon tears are common in yoga due to overstretching. And this type of tear takes much longer to heal.

Overstretching ligaments takes damage one step further. Sometimes, it can lead to chronically unstable joints. Too much pulling on the joints when stretching is the riskiest kind of overdoing it. And it has a long-lasting effect on the body.

The Benefits of a Less Flexible Fascia

Having stiff muscles or less flexible fascia is not necessarily a bad thing. They constrict your mobility. But they also protect your joints and ligaments from overexertion.

The stability of your body protects you from injuries.

You may never be able to do a full split. But you will also never destabilize your sacroiliac joint either.

Next time you’re encouraged to stretch beyond your limit, stop. Consider what you are trying to achieve. Ultimately, a good yoga practice depends on how we practice.

Beginner Stretches

Overhead Stretch

An overhead stretch targets the shoulders, neck, and back.

Start by standing with your feet shoulder-width apart. Your knees and hips should be relaxed. Interlace your fingers and extend your arms above your head. Keep your palms facing up.

Take 10 slow, deep breaths here. Elongate your stretch on each exhale.

Relax and then repeat once more.

Torso Stretch

This torso stretch specifically targets the lower back.

Stand with your feet shoulder-width apart. Be sure to keep your knees bent. Place your hands at the small of your back. Angle your pelvis forward. Point your tailbone backward slightly.

Feel this stretch in your lower back. Pull your shoulders back too. Hold here for 10 deep breaths.

Then release and repeat once more.

Cat and Cow Stretch

This is a very easy and accessible stretch. It will target all areas of your body.

Get down on your hands and knees. Make sure that your hands are directly underneath your shoulders. Keep your back flat and make sure your toes are pointed behind you.

Tighten your abdominal muscles and arch your back. Drop your head down so you are looking at your stomach. Hold here for 10 seconds. Breathe deeply into this pose.

Now lower your back until it is swayed.

At the same time, raise your head up. Hold here for 10 seconds. Then return to your starting position.

Repeat this process four times.

Risky Stretching vs. Safe Stretching

Stretching the hips in standing poses

Crescent lunge is a great stretch for the hips. But be careful you are not “hanging” in the hips. 

This allows the back leg to drop to the floor. It can create an unbalanced tension in the hip flexors. This “hanging” position can also compress the sacroiliac joint.

Instead, draw the legs to the midline.

Lift the back leg to create a safe stretch for the hip flexors. Be sure to engage your lower belly muscles. This will help to align the pelvis and sacrum. From the center of the pelvis, stretch both through both legs. And lift up through the spine.

Stretching in Adho Mukha Svanasana

Downward Dog is a pretty standard yoga pose. Because it is so common, it is important to make sure you are doing it correctly.

Risky stretching in this pose means dropping the arms toward the floor. This presses the chest down and causes a “hanging” in the shoulders. Then, the shoulder blades get pulled off of the back.

Additionally, this “hanging” position can compress the shoulder joints. It can also be damaging to the rotator cuff muscles. And the lack of muscular engagement in the legs will cause an excessive forward tilt of the pelvis. This means your hamstrings are at risk of overstretching.

Instead, practice safe stretching. 

Press your hands evenly into the floor. This will engage the arm muscles in a more balanced way. From your hands, draw your muscles up into the shoulders. Press your feet into the floor and keep your leg muscles engaged. Press the tops of the thigh bones and sit bones back.

Then, draw your belly in. From the sternum, stretch out to your hands and feet.

This will still give you a great stretch. But it keeps you safe in doing so.

Stretching in Uttanasana

It might seem strange, but even Forward Fold has some risky stretching. If the pelvis is behind the ankles, it creates a “hanging” in the pelvis and hamstrings.

This leads to misalignment. 

And the lack of muscular engagement compresses the hip flexors. This creates excessive pressure in the sacroiliac joint. And it can increase the risk of overstretching the back of the legs and pelvis.

For this pose, you can try aligning with a block.

Bring your pelvis directly over your feet. Use a block to engage the inner thighs and hug your midline to activate the leg muscles. Remember to keep your knees soft while pressing your inner thighs together. Press the sit bones back until the pelvis tips forward. At this point, the sacrum should be at its highest point in the pose.

If you have tight hamstrings and inner thighs, bend your knees. Do this for as long as you need until you feel that forward tilt. Additionally, draw your lower benny in and hug the outer hips. You will feel a lift in the front of your body.

Practicing safe stretching in this pose means keeping this alignment.

It also means maintaining stability in your legs, outer hips, and belly. Be sure to press down from the center of your pelvis to your feet. From the pelvis, lengthen through your spine to the crown of your head.

This will ensure the most effective Forward Fold in your practice.

Stretching in Bhujangasana

Cobra Pose is a great stretch for the body overall. But the lack of muscular engagement in the inner thighs can lead to risky stretching. This separates the legs away from the midline. And it compresses the sacrum, creating excessive lumbar extension or arching.

Unengaged hand and arm muscles will build up pressure in the wrists as well. This allows the arm bones to move to the front of the body and compresses the shoulders and upper back.

Additionally, pressing the head into the neck compresses the neck and overstretched the throat.

Again, try aligning with a block in this pose. 

Place a block in between your inner thighs. This will create stability in the core line of your body. Activate your inner thighs by pressing into the block. Roll the leg bones inward to align the legs, pelvis, and lower back.

All of these adjustments will protect and stabilize the lower back. And remember to draw the lower belly muscles in too.

If you would like to try without a block, keep the alignment and stability in the legs. Lengthen the sides of your waistline and release your shoulders down. Stretch out from your pelvis and evenly through your legs and spine.

Press your hands into the floor to activate the arm muscles. Draw your shoulder blades onto your back to ensure safe stretching. Then, from your engaged arms, legs, and core, you can move your chest forward between your arms.

Just be sure you don’t move your chest straight up.

Final Thoughts

When stretching, remember to listen to your body. Pay attention to how you are feeling. And relax before going into any active stretching.

Ask what parts of your body feel tight or compressed. Do you feel vulnerable or sensitive in certain areas? Are you holding your breath? Do you feel any tension in your body?

If you do, remember to align your body. 

Root down through your bones and skeleton. This will reduce any unnecessary tension. Here, you will primarily rely on the stability of the skeleton rather than the muscular system.

Remember to keep your joints open, not locked. Pay close attention to your knees, wrists, elbows, shoulders, and spine.

And most importantly, go slowly and work within your limits.

There is a soft edge and a hard edge. Try to work in the space between those two boundaries. That is where you will find the sweet and the safe spot.

Additionally, you can use props to help you. They will support you and give you stability during more challenging postures. Don’t be afraid to use them. They are there for a reason.

Props will not limit your practice. But they will help align your body where it needs to be.

The post Can You Stretch Too Much? Top 15 Yoga Questions Answered appeared first on YOGA PRACTICE.

Tips for Practicing Yoga for Chronic Pain

When yoga is primarily practiced to help manage pain, one key factor that is required is awareness. Awareness encompasses being aware of how the poses are being practiced and noticing when the mind has wandered.

As you practice the postures or stretches, especially postures that seem to be relatively simple like Tadasana, becoming aware of how you are holding your body is important. The physical benefits of each posture cannot be attained if the body is not actively engaging the muscles for postures and transitions. When the alignment of the bones is an afterthought, there is the possibility of bringing misalignment to the body or even injury.

Additionally, chronic pain is a cycle. Besides the actual pain as a result of an injury or disease, recent research provides evidence that thoughts, emotions, expectations, and memories can induce pain. By tuning in to your body and becoming aware of the poses versus the pain or the rhythm of the breath instead of your condition, you can begin to train the mind to refocus its attention to something other than pain.

Finally, well-rounded sequences help manage pain because it keeps the body from becoming out of balance. For the feet, stretching and strengthening the feet is not enough to manage pain. No single body part is isolated. Often when we are feeling pain or discomfort somewhere, the source of pain is often a direct result of another area of the body. For example, in the case of Plantar Fasciitis, while it could occur due to flat feet or high arches it could also be a result of overuse of hamstrings and calves. Having a well-balanced practice can help manage pain while contributing to overall health and wellbeing.

A yoga sequence to relieve feet pain

This simple practice can be practiced daily to help manage pain in the feet through stretching and strengthening. It includes other areas of the body that can contribute to foot pain. Before starting out with the actual poses, it can be incredibly beneficial to practice joint freeing exercises in advance to both warm up the body and pay attention to the joints which can be a source of foot pain.

Joint Freeing Exercises for the Feet

Joint freeing exercises help increase mobility in the joints. These are simple exercises that can be practiced before the more traditional yoga poses. They can also be practiced throughout the day. Doing these exercises while you are working behind a desk, lying in bed, or watching television can have a profound impact on your body and managing pain. To help keep the body balance, there are several movements that are not centered around the feet but will help for a well-balanced practice.

Toe Stretches

In Staff Pose (Dandasana), keep the legs stretched out with the back of the heels on the ground and wave the toes by widening them away from each other. Gently and smoothly bring one toe away from you and then the next on each foot simultaneously, starting with the big toes down to the small toes and then reverse the movement from the small toes to the large toes. In other words, curl the toes in sequence. Do several rounds of this to bring mobility to the toe joints.

Ankle Stretches

Again, start in Staff Pose (Dandasana). Point both feet forward as you exhale, and as you inhale flex the feet towards you. The back of the legs should remain on the ground. This helps stretch the ankles and the calves which can contribute to pain in the feet if the muscles are tight. Practice for 20 breaths.

Ankle Circles

Ankle circles are exactly as they sound. From Dandasana, circle both ankles to the right for approximately thirty seconds and then towards the right for thirty seconds. As you practice, pay attention to the range of motion, trying to make the circles larger as you continue the rotations.

Knee Bends

From Staff Pose, bend the right knee towards the torso. Interlace the hands underneath the right thigh as you lift your foot off the ground. Extend and bend the right leg, inhaling as the foot lifts up and exhale as the foot releases down. Practice for ten breaths on the right side before repeating on the left side.

Child’s Pose Circles

Move into Child’s Pose (Balasana). Press the palms into the ground as your hips shift towards the left. Left the hips up into a table position. It is okay if your shoulders overextend the wrists.  Then, sink towards the right and then back into Balasana, creating a circular motion. Complete ten circles rotating towards the left and then switch the rotation for another ten rounds to the right.

Shoulder Rolls

Start in Easy Seated Pose (Sukhasana). The arms can dangle along the side of the body with the palms facing you. Lift the shoulders up and start making small circles forward. Gradually let the circles get bigger with each roll and practice for about thirty seconds. For the next round, roll the circles backward. Again, starting with small circles as you move towards larger circles.

Neck Rolls

Staying in Sukhasana, sit up tall. Release the chin down towards the chest. Let the left ear move towards the left shoulder. Release the chin back to the center. Then bring the right ear towards the right shoulder. You can move side to side with the neck rolls. If it feels comfortable in the neck, you can incorporate full neck rolls releasing the head all the way back. Practice for 30 seconds.

10 Yoga Poses and Stretches for the Feet

After completion of the joint freeing exercises, you’ll be ready to practice a simple sequence for your feet. This sequence should take anywhere between eight to ten minutes but you can also practice for longer periods of time by extending how long you practice each pose.

Tadasana – Mountain Pose

Mountain pose (Tadasana) is the foundational posture for all of the standing postures in yoga. This posture helps improve posture, strengthen the thighs and ankles, support the knee joints while toning the abdomen and the glutes. It also helps the practitioner strengthen and bring awareness to the feet.

To practice:

1. Start in a standing position.
2. Bring your feet together. If you need more space for the body or balance, separate the feet a few inches away from each other
3. Bring the arms along the side body while rotating the palms forward.
4. Press down evenly into all four corners of the feet.
5. Engage the leg muscles so there is an upward lift, lifting pressure off of the knees.
6. Let the tailbone down while the crown of the head simultaneously lifts upward.
7. Bring the navel in towards the spine while lifting the ribcage
8. The shoulders relax away from the ears.
9. Keep the chin parallel to the floor.
10. Release any tension in the jaw and forehead.

Hold Mountain Pose for approximately one minute. Stay present to how you are holding the body, with careful attention to the feet.

Adho Mukha SvanasanA – Downward Dog

Downward Facing Dog (Adho Muka Svanasana) helps stretch the arches of the feet and the calves. The pumping of the legs can help increase blood flood while getting a deeper stretch in the feet. Practice slowly bringing attention to how the muscles are engaged.

To practice:

1. Start in Table Top (Bharmanasana) on the hands and knees.
2. Walk the hands two to three handprints forward.
3. Spread the fingers wide and keep the hands shoulder-distance apart.
4. Step the feet towards the back of your mat. The feet are hip-width apart.
5. Lift the hips up while straightening the legs.
6. Press the hands into the floor while pressing the hips back, creating a lengthening in the spine.
7. Relax the head.
8. If you do not feel a stretch in the back of the legs, walk the feet back further for a longer Adho Mukha Svanasana.
9. As you inhale lift the heels higher and as you exhale lower the heel.

Practice for 10 to 15 breaths.

Tree Pose – Vrikshasana

Tree pose (Vrikshasana) is a balancing pose that will help strengthen the legs and abdominals, open the hips, while stretching the inner thighs and groin area. While this posture is a hip opener, the stability of the foot against the floor will help strengthen the foot. As you practice, bring your attention to the foot as well as the stabilization of the supporting leg.

To practice:

1. Start in mountain pose with the hands on the hips.
2. Gradually externally rotate the right foot so both the knee and the toes point to the right.(If you notice the hips come out of alignment, reduce the rotation of the leg.)
3. Ensure your left foot is fully making contact with the floor while lifting through the right leg.
4. Find a focal point to keep your gaze on to assist with balance.
5. Place the right foot on the inside of the right leg, avoiding placing pressure on the knees.
6. Hands can stay on the hips, prayer, or extend up towards the sky.

Hold the posture for five to ten breaths before repeating on the left-hand side.

Malasana – Yoga Squat

In addition to strengthening the feet, this posture will also help stretch the ankles. One thing to be mindful of is to keep your heels pressed to the ground. If this is not possible use a yoga wedge, or a rolled-up yoga meet underneath the heels

To practice:

1. From Tadasana, separate the feet slightly wider than hip-distance apart.
2. The toes can either face forward or towards the corners of the mat.
3. Bend the knees, the knees should be facing the same direction as the toes.
4. Lower the glutes downwards a few inches above the floor. If this is challenging you can place blocks underneath you and sit on top of the blocks.
5. Let the tailbone tuck while keeping the spine neutral.
6. All four corners of the feet should remain pressed into the floor.
7. Bring the hands and prayer.

Hold for ten to 15 breaths.

Toe Squat

This mega stretch helps open the toes and feet while stretching the ankles. You may likely find this is incredibly challenging at first but you can build up your strength over time.

To practice:

1. Start in a kneeling position with the knees together or a few inches apart.
2. Curl the toes so just the toes are touching the ground (not the feet). The toenails should be facing the sky.
3. Lean back and sit on your heels.
4. Keep the spine long and stack the shoulders above the hips.

Practice as long as you are able to.

Virasana — Hero Pose

Hero’s Pose helps stretch the thighs, knees, and ankles while strengthening the arches in the feet.

To practice:

1. Start by kneeling on the floor with the knees together. If this does not feel good on the knees, place a blanket underneath them for support.
2. Bring the knees a little wider than hip-distance apart so there is enough space for your body to sit
3. Sit down between the feet. If this hurts or the glutes cannot reach the floor, place a yoga block or bolster between the calves to sit on.
4. Stretch the spine so the tailbone is lowering towards the ground while the crown of the head is lifting up.

Hold Virasana for eight to ten breaths.

Bound Angle

While this posture primarily opens up the hip and groin area, it is an excellent opportunity to actively engage in self-care and massage the feet.

To practice:

1. Starting in Easy Seated Pose (Sukhasana) bring the soles of the feet together and bring the heels towards the groin area.
2. Externally rotate the legs so the outside of the right knee is releasing downward towards the right-hand side of the floor and the left knee to the left side.
3. Ensure the pelvis again so it’s neutral.
4. Press down into the sits bones while lifting the crown of the head upward.
5. Massage the feet gently while maintaining the alignment of the posture.

Practice this posture for ten to 15 breaths.

Supta Padangusthasana – Reclined Hand to Big Toe Pose

Reclined Hand to Big Toe Pose is therapeutic for flat feet. It also stretches many areas of the legs commonly associated with feet pain while decreasing swelling in the feet.

To practice:

1. Lie on your back and extend the right leg towards the sky.
2. Loop a strap around the arch of the foot.
3. Keep the leg extended while trying to bring the thigh closer to your chest.
4. Keep the entire back side of your bred pressed against the floor besides the right leg.

Hold for ten breaths before repeating on the opposite side.

Viparita Karani – Legs Up the Wall

Legs Up the Wall helps reduce swelling in the feet, reduce leg and foot cramps, and improves circulation while gently stretching the hamstrings

To practice:

1. Start near a wall and sit on the floor so your side body is against the wall.
2. Bring your legs up the wall as you shift your back towards the floor.
3. Let the feet gently flex.
4. Keep the back of the legs and glutes against the wall. If this is not possible, get as close as you can.
5. Allow the arms to rest wherever they are comfortable.

Focus on the breath and hold for 15 breaths or longer.

Savasana – Corpse Pose

One way of handling chronic pain is practicing being with the pain versus letting the pain control the mind, body, and thoughts.

To practice:

1. Lie down on your back.
2. Extend your legs and let the feet release outward.
3. Release the arms to the side of the body with the palms facing up.

For additional support, you can place a pillow or bolster underneath the knees or cover up with a blanket if you are cold. Take any modifications necessary so you feel comfortable and at ease.

By incorporating this simple practice or even just some of the postures into your daily routine, you can help manage pain while stretching and strengthening the feet and related areas that cause pain.

The post Yoga Feet Stretches to Relieve Pain appeared first on YOGA PRACTICE.

Or on the other hand, are you interested in trying yoga?

Try a Yoga Fusion class!

These classes take your typical yoga class and combine it with another modality of movement. These particular fusion classes target many different aspects of fitness and make your workouts more functional. You can combine strength, balance, core, even endurance workouts in these fun combos to keep your mind and your body constantly challenged.

Let’s cover what yoga is, the benefits, what’s yoga fusion and 10 popular class options.

What is Yoga?

Yoga is way more than just stretching.

While the physical practice is noteworthy, the mental practice is also important. Especially if you’re active in other areas of fitness.

If you’ve ever taken a standard yoga class, you’ll notice there’s breathwork, called pranayama, spirituality and even the occasional chanting. Yoga invites you to dive within, taking notice of your body, your thoughts, and your feelings.

Yoga can be described as a spiritual discipline that focuses on “bringing harmony between the mind and the body”. Hence matching your breath with your movement and the chanting of namaste, typically at the end of the class.

In Sanskrit, the word “yoga” means “to yoke” or to join together or unite. Yogic scriptures discuss the harmony between Man and Nature, mind and body, individual consciousness with Universal Consciousness. It’s a beautiful practice with immense benefits.

The benefits to practicing yoga are both physical and mental.

Physically, yoga does so much for your body. It improves flexibility, builds your muscle strength, corrects your posture, prevents cartilage and joint breakdown. The practice increases your blood flow, boosts your immunity, lowers your blood pressure and blood sugar, improves your balance and lastly, boosts your immune system.

Mentally and spiritually, yoga makes you happier, helps you focus, it releases tension, and helps you attain a deeper sleep. It gives you a peace of mind, increases your self-esteem, inner strength and encourages self care.

All are wonderful benefits! And what if I told you that you could get all of these benefits PLUS the benefits of your other favorite workouts… all in one class?

Let me introduce you to a popular trend called Yoga Fusion!

What is Yoga Fusion?

Yoga Fusion is the combination of yoga with a different type of movement or fitness style to “utilize more muscles and burn more calories than yoga alone”.

It makes classes more fun and challenging! The fusion simultaneously builds aerobic and anaerobic fitness while creating a unique workout you’ve never experienced before!

Yoga Fusion lets you benefit from the best aspects of both types of workouts.

Benefits include but certainly are not limited to:

• Greater variety and reduced monotony. Practicing the same moves in the same order can be mind-numbing and boring. Mix it up!
• Improved health. This can be through weight control and an overall toned body.
• Increased availability with little to no equipment requirements. That’s the beauty of these. They can be taken anywhere at any time you want to keep your workouts fresh!
• Boosted training focused on muscle growth and body strength.
• Better full-body workout by involving all muscle groups.

In general, Yoga Fusion classes can range from 30 to 60 minutes. Typically, the workouts begin with a short warm up followed by strength or cardiovascular training. Then, the participant will move into balance and flexibility training. Followed by a yogic cool down.

You’ll still get all the benefits of yoga while testing the strength and endurance of your body. But again, not just the physical aspects! You’ll get the mental and spiritual benefits as well!

There are so many options that can be created by merging yoga and other fitness types.

Let’s cover 10 of the most popular fusions.

Yoga and…

Pilates

The most popular fusion with yoga is pilates. These classes can go by many names, including Yogalates, Yogilates, or even the BeachBody variation: PiYo.

In these classes, you’ll practice isometric holds and tiny pulses in traditional yoga poses such as plank or bridge pose. Isometric holds are the flexing and holding of muscles without the lengthening or shortening. A great example of this is plank pose. You are holding your body in place without any movement. You’re stagnant. That’s an isometric hold. Try it!

This combination of yoga and pilates increases flexibility and muscle strength. It focuses mainly on core strength. The instructors even have more creativity to create a unique, non-traditional experience for the students.

While yoga is traditionally mat-based, you can also add a pilates reformer. This will create a flexible body, stronger core, and overall well-being.

These two practices create a great combo that combine specific postures with correct breathing and meditation.

Strength Training

While yoga is fluid and soft, strength training is heavy and tough. Like yin and yang, they complement each other which makes this combination a well-rounded fusion.

Blending yoga and strength training tones your body, builds lean muscle, and keeps you limber.

Yoga reconnects your body with the natural movement patterns allowing you to employ your muscles in compound and complex movements. It also boosts your endurance in the gym by developing your slow-twitch muscle fibres.

Your slow twitch muscle fibres are your endurance. Basically, these muscle fibres work for a long time before they get tired. This is compared to your fast twitch muscle fibres that provide a powerful force but fatigue quickly.

Almost all yoga poses can benefit from strength, endurance, and muscle stability. Take chaturanga, for example. More strength in your arms and chest help stabilize the pose. This can lead to more advanced arm balances such as Bakasana, Crow Pose, or Tittibhasana, Firefly Pose.

Yoga also develops underutilized muscles while reinforcing ligaments and tendons. Stretching brings fresh flow to muscles helping in healing and growing.

Running

Combining yoga and running can be particularly helpful for new runners! While the run time in the class may be shorter, yoga will prevent lactic acid buildup, which is what makes you sore.

Bonus! This combo will also force accountability in pre- and post-run stretching.

These two exercises are complimentary. Yoga helps develop muscle strength, flexibility and balance which can reduce the risk of an injury. It helps improve mental focus and breathing efficiency. On the other hand, running compliments yoga because it boosts cardiovascular fitness.

Runners World states yoga can even improve running times! And who doesn’t love that!

Developing strength and flexibility in your core, hamstrings, quads, and hip flexors “can help you run more efficiently and stay injury-free”.

Kickboxing

Another fun pairing is yoga with kickboxing. Again, yoga is completed first to warm up the muscles and promote a healthy active recovery. These classes can also be a great introduction to kickboxing if you’re nervous about trying it!

Yoga increases flexibility and boosts the kickboxer’s range of motion. This will give you a competitive edge over boxers who train traditionally, without yoga.

Kickboxing requires a heightened level of focus that can be taught by yoga’s teachings of inner stillness and focus on the present moment. Yoga also works muscle groups that are typically dormant or undeveloped during kickboxing. This enhances endurance and overall strength.

Plyometrics

ZenCore combines yoga and functional plyometric strength exercises to improve your strength, balance, and flexibility.

It was created by Maryanne Blake, the creative director at Reebok Sports Club in New York City. She says this class, “targets the specific body parts with sequences that begin with a yoga pose (to prep the body), then transition into dynamic moves (to raise your heart rate and strengthen muscles), and then flow into a restorative pose (to stretch your body).” The class ends with a meditation to leave you feeling strong and calm.

The workout speeds up the pace of moving through yoga poses while adding strength movements and cardio drills targeting your core, lower back, and glutes. An example of a dynamic strength-building exercise is hopping your feet back and forth between your hands from a plank pose.

Maryanne developed this class for “type A’s who’d never be caught in a yoga class”.

Spin

Like pilates, the combination of spinning and yoga can go by a few names, ranging from Spin Yoga to Cy-Yo. The purpose is to bring your overall well being into focus so you can “reach maximum physical and spiritual outcomes”.

These classes are typically one hour long: 10 minutes of yoga to warm up, 40 minutes of indoor cycling, and finishing 10 minutes of cool down.

This setup lets you burn up to 300 – 600 calories per class AND get a deep stretch while focusing your mind, body, and spirit. It can also be an introduction for people unfamiliar with yoga.

This fusion is well rounded. It takes the stressed muscles you use for cycling and stretches them at the beginning and the end of class.

Corepower Yoga

Corepower Yoga is a popular branded yoga with the mission “to show the world the incredible life-changing things that happen when you root an intensely physical workout in the mindfulness of yoga”.

This unique yoga combo works not only on your physical body but your emotions to change your life. The instructors are certified in this particular kind of yoga so “you’re bound to experience a highly physical and incredibly mindful workout”.

The benefits of this practice are turning stress into sweat, rigidity into fluidity, and a strong sense of community. This practice will increase your circulation, flexibility, strength, and enhance your quality of sleep.

There are 4 types of classes offered. If you’re interested, check out this link to determine the best place for you to start.

Barre

Barre fusion was developed by ballerina Lotte Berk and her orthopedist to create the “ultimate body transformation”. This workout is a blend of ballet, yoga, cardio, and Pilates to “tighten up what is loose and melt away any unwanted pounds within a matter of ten classes”.

The classes are 55 minutes long focusing on your hips, seat, thighs, abs, and arms. All the while, creating the mental benefits of yoga and meditation.

Using isometric movements, this low-impact class shapes long lean muscles while firming and tightening. It also clears your head and mind.

The Vinyasa sequence in particular is designed to decompress and tone your entire body.

Calisthenics

Fusing yoga with calisthenics is great for anyone of any level of fitness. It inserts traditional exercises like squats, sit-ups, or pushups into flowing yoga sequences. This type of fusion class can go by the name YogaFit.

Calisthenics uses your body weight, gravity, and inertia to increase your strength and flexibility. They are typically performed without any equipment making these classes versatile and cost-effective. These moves improve your aerobic condition, balance, and coordination making this fusion a perfect compliment.

Some examples of these combinations are lunges in your warrior poses, sit-ups in your boat pose, and planks in your vinyasa flow.

Ballet

The last combination on this list is the fusion of yoga and ballet. The most popular brand of this particular combination is Yoga Booty Ballet, (YBB).

The YBB program was created by Gillian Marloth, a fitness instructor and former competitive ice skater and Teigh McDonough, a professional dancer and personal trainer. They say this program combines yoga with dance routines to help participants lose weight, build muscle and self-confidence.

These classes can be found on Beachbody. They describe this particular union by claiming “you’ll see a dramatic difference in your body with this mix of cardio, yoga, and sculpting. The ABC training technique works your abs, lifts your booty and melts away fat.”

Get moving!

As you can see, there are many variations of yoga fusion for you to try. Even if it’s not covered here, there’s a good chance you can find a class mixing your favorite two workouts!The benefits are vast, combining all of the perks of yoga with the advantages of other forms of movement.

Many of these classes are available online to stream. Also check out the local studios in your area for this popular new twist on yoga!

The post What is Yoga Fusion? 10 New Yoga Inspired Workouts to Try appeared first on YOGA PRACTICE.