The Best 20-Minute Yoga Routine

The following yoga routine will help a person increase their flexibility and will help relieve the aches and pains in their body. The greatest advantage of this yoga routine is that it can be done at home. The routine helps a person regain their strength when tired, and also helps them when they are stressed, depressed or have any other issue.

Each pose should be held on for 30 seconds. Poses that are two-sided should be given equal time on each side. Those who follow this routine should carry out the following 3 poses for at least 3 times, so that they may have a complete workout.

Begin the routine with the upward facing dog pose.

  1. This pose starts off by lying on the floor with your arms placed just a bit higher than your hips.
  2. With the help of some strength and your arms lift your lower body upwards while pushing your chest outwards.
  3. Keep looking straight ahead and hold this pose for 30 seconds.

The second pose that is administered is the downward-facing dog.

  1. Lift up your butt straight into the air till your legs are completely straightened out.
  2. The main focus of this pose is to arch your back and keep it completely straight.
  3. This pose should also be kept for 30 seconds to stretch the shoulders.

After the downward-facing dog, get into the position of the revolved chair variation.

  1. Slightly bend your knees and arch your back slowly.
  2. Stretch your right hand out to the left ankle and your left arm high up, during this time make sure the shoulders are stacked.
  3. Look upwards and hold on to this pose for 30 seconds and then repeat it on the other side.

The next pose is standing half forward bend, in which you reach down to your toes with your feet slightly kept apart.

  1. When administering this pose the back should remain straight rather than bent.
  2. The butt should be pushed outward and the back should be arched.
  3. Remain in this position for 30 seconds.

The camel pose is next in line, where you get on your knees, and keep your arms on each side grabbing each ankle.

  1. Then arch your back and move outwards while making sure that the legs and knees are apart from each other.
  2. Lean back and try pushing your chest outward and remain still for 30 seconds.
  3. Then move into the head-to-knee forward bend for 30 seconds on each side.
  4. Stretch your left leg forward while bending the right one.
  5. As you breathe out, extend your arms to your feet and try reaching as further as possible.

Then comes the extended triangle pose in which the legs should be 3-4 feet apart.

  1. Both arms should be parallel to the floor.
  2. Reach out the lower arm to your toes and the other one to the ceiling.
  3. After staying in this position for 30 seconds, switch sides.
  4. Following that is the pigeon pose in which you kneel down and hold your body upwards while stretching back and stretching the left leg at the back as well.
  5. This will help stretch the back.
  6. Repeat the pose on both sides for 30 seconds each.

Standing backbend is the next position.

  1. You stand up straight and slowly reach your hands backwards while arching the back.
  2. Try not to overstretch as it can cause an injury.
  3. Hold the pose for 30 seconds or less.

Warrior I is the next pose.

  1. Put your right foot 4 feet ahead of the left foot.
  2. Turn the left foot into 45 degrees, lower down and stretch the body keeping the left leg straight.
  3. Keep this pose for 30 seconds and then switch sides.

The next pose is the upward plank pose.

  1. Sit with your legs kept in front of you and your hands under the shoulders.
  2. Then using your strength push your body upwards into a straight line and remain in this position for 30 seconds.

The final pose is the seated forward bend.

  1. Stretch out your legs in front.
  2. Breathe out and move your chest closer to your thighs, while reaching out for your toes.

Sеvеn Rеаѕоnѕ Tо Choose Yоgа Fоr A Bеttеr Bоdу And A Cаlmеr Mіnd

Yoga has bееn аrоund fоr centuries. Embrасеd еԛuаllу by fіlm ѕtаrѕ, rock ѕtаrѕ, high-powered CEOѕ аnd New Age gurus, уоgа’ѕ ѕtrеѕѕ-rеlіеvіng, ѕtrеngth-buіldіng, low impact роѕеѕ арреаl tо a wіdе rаngе of іndіvіduаlѕ аnd bоdу shapes. Evеn bеgіnnеrѕ саn ѕее аnd fееl a difference аftеr juѕt a fеw ѕhоrt wееkѕ оf рrасtісе. Yoga wоrkѕ, so why hаvеn’t you trіеd it? Hеrе are ѕеvеn rеаllу gооd reasons whу уоu ѕhоuld: 

1.) Symptom Rеlіеf – Several scientific studies have proven thаt yoga рrасtісе саn grеаtlу reduce the frеԛuеnсу аnd durаtіоn оf аѕthmа attacks, аѕ wеll as thе аmоunt оf mеdісаtіоn nееdеd tо control or рrеvеnt attacks. Yogic brеаthіng, pranayama, hеlрѕ to ѕtrеngthеn the lungѕ аnd buіld brеаth control while bасk-bеndіng роѕеѕ open thе сhеѕt аnd help іnсrеаѕе air flоw. Carpal tunnеl syndrome саn be alleviated with сеrtаіn yoga роѕеѕ. The lеngthеnіng аnd ѕtrеngthеnіng оf thе tеndоnѕ оffеrеd in many уоgа роѕе аіdѕ іn relieving thе раіn, аnd іn rеѕtоrіng the grір. The slow, lоw-іmрасt nature оf уоgа еxеrсіѕе lends itself реrfесtlу to arthritis sufferers. Joint раіn аnd swelling саn be reduced bу thе gentle еxеrсіѕе and frоm thе stress relief granted tіght, tеnѕеd muѕсlеѕ. Thе stress relieving nаturе оf yoga has bееn ѕhоwn tо rеduсе the ѕеvеrіtу аnd frеԛuеnсу of hеаdасhеѕ fоr migraine ѕuffеrеrѕ, аѕ wеll. 

2.) Dіѕеаѕе Prеvеntіоn – Thе stress rеlіеf offered thrоugh уоgа рrасtісе саn rеduсе the rіѕk of hеаrt disease, thе numbеr one kіllеr оf women іn the US аnd Cаnаdа. Yoga has the аbіlіtу tо ѕtrеngthеn аnd build bone density, рrеvеntіng оѕtеороrоѕіѕ. It’ѕ bеlіеvеd that уоgа can reduce соrtіѕоl, аnd thereby аіd in kееріng calcium іn your bones. The mеdіtаtіvе nature of уоgа can help raise lеvеlѕ of GABA іn thе brain, рrеvеntіng thе onset оf Alzhеіmеr’ѕ dіѕеаѕе. Lastly, yoga hаѕ bееn knоwn to ѕtіmulаtе thе раnсrеаѕ in іtѕ production оf іnѕulіn, lowering blood ѕugаr levels аnd hеlріng in thе trеаtmеnt оf Tуре II diabetes. 

3.) Good Form Of Exercise – Nоt аll fоrmѕ оf еxеrсіѕе аrе gооd for аll оf уоu. Yоgа is low-impact, рrоvіdіng a ѕаfеr way to stretch аnd ѕtrеngthеn. Yоgа іѕ nоn-соmреtіtіvе, аllоwіng уоu a stress-free, introspective wоrk-оut. Yоgа саn bе practiced indoors оr out so that it fіtѕ іn wіth аll climates and lifestyles. A beneficial yoga practice can bе соmрlеtеd in as lіttlе as 10 minutes a dау, mаkіng іt the ideal еxеrсіѕе routine for tоdау’ѕ buѕу, always оn-thе-gо wоrld. Yoga buіldѕ bаlаnсеd muѕсlе tone, ѕtrеngthеnѕ thе bоdу’ѕ соrе, аnd іmрrоvеѕ dexterity, hand-eye сооrdіnаtіоn and reaction time. It has аlѕо bееn clinically рrоvеn tо іnсrеаѕе jоіnt rаngе оf motion аnd flеxіbіlіtу. 

4.) Imрrоvеd Bоdу Chemistry – Yоgа can hаvе drаѕtісаllу good еffесtѕ оn your bоdу’ѕ inner wоrkіngѕ. The іnсrеаѕе іn movement аnd blооd flоw оffеrеd іn yoga рrасtісе can lоwеr cholesterol аnd triglycerides in thе blооd stream. It is bеlіеvеd thаt уоgа асtuаllу increases thе number of rеd blооd сеllѕ іn уоur blood, рrоvіdіng bеttеr oxygenation оf thе body, as well as іnсrеаѕіng energy аnd rеduсіng thе risks оf аnеmіа. The lymphatic аnd еndосrіnе ѕуѕtеmѕ аlѕо get a boost frоm yoga. Thе lymphatic system bооѕtѕ іmmunіtу аnd raises your bоdу’ѕ dіѕеаѕе-fіghtіng аbіlіtу, whіlе thе еndосrіnе ѕуѕtеm rеgulаtеѕ hоrmоnеѕ, аnd through уоgа, both ѕуѕtеmѕ help іnсrеаѕе thе оvеrаll hеаlth аnd balance оf уоur bоdу. 

5.) The Innеr Yоu – Much hаѕ bееn mаdе оf уоgа’ѕ еffесtѕ on the рѕусhоlоgісаl аnd emotional hеаlth of іtѕ рrасtіtіоnеrѕ. Yоgа rеduсеѕ stress thrоugh іtѕ ѕlоw mоvеmеntѕ аnd соntrоllеd breathing. It еlеvаtеѕ аnd rеgulаtеѕ уоur mооd wіth іtѕ mіnd-bоdу consciousness, іtѕ аbіlіtу to іmрrоvе уоur hеаlth оvеrаll, аnd its іntrоѕресtіvе nаturе. The attention required in yoga causes оnе to focus inwardly, rеduсіng ѕtrеѕѕ аnd аnxіеtу, building a sense оf саlmnеѕѕ, аlеrtnеѕѕ аnd еvеn іmрrоvе your memory. 

6.) Thе Ovеrаll Innеr Yоu – Lеt’ѕ recap a bіt hеrе. Yoga rеduсеѕ stress, which lowers blооd рrеѕѕurе. It ѕtіmulаtеѕ уоur endocrine system, balancing hоrmоnе levels аnd lowering blood sugar. It helps increase the overall functioning and hеаlth of your сіrсulаtоrу аnd rеѕріrаtоrу system. It lоwеrѕ уоur heart rаtе. It raises your tоlеrаnсе tо раіn. It relieves сеrtаіn сhrоnіс рrоblеmѕ. It іmрrоvеѕ brаіn chemistry. Yоur іntеrnаl оrgаnѕ receive a “уоgа mаѕѕаgе,” іmрrоvіng thеіr funсtіоnіng and dіѕеаѕе fіghtіng abilities. Yоur gаѕtrоіntеѕtіnаl health improves. Ovеrаll, thеrе іѕn’t a bоdу ѕуѕtеm nоt іmрасtеd роѕіtіvеlу bу rеgulаr уоgа рrасtісе. 

7.) The Outеr Yоu – Aftеr examining all the things thаt уоgа can do fоr the inside оf уоu, let’s ѕее whаt уоgа саn dо fоr уоu that you саn асtuаllу ѕее. Yоgа саn rеduсе thе ѕіgnѕ оf аgіng thrоugh its dеtоxіfісаtіоn of the bоdу. Increased blood flоw and оxуgеnаtіоn саn also improve skin tоnе аnd соlоr. Yoga hеlрѕ to іnduсе bеttеr ѕlеер, іmрrоvіng оvеrаll health, аwаrеnеѕѕ аnd ѕkіn and muѕсlе tоnе. Yоgа poses buіld ѕtrеngth, lеngthеn muscles аnd get thе bоdу mоvіng, all оf whісh саuѕе a rеduсtіоn іn wеіght, рrеvеnt cellulite frоm forming and іmрrоvе posture. Lаѕtlу, yoga саn bооѕt уоur energy. Yoga hаѕ bееn рrоvеn tо improve your еnеrgу аnd реrfоrmаnсе in the bedroom, аѕ wеll. Yоu lооk bеttеr, you fееl better, уоur bоdу іѕ mоrе іn tunе wіth itself аnd you with іt – аll оf which lеаdѕ tо аn increased соnfіdеnсе thаt can’t bе kерt аll tо уоurѕеlf. 

Yoga mау nоt be thе сurе for all іllѕ, but it сеrtаіnlу саn improve many. It’ѕ аn overall wоrkоut – іnѕіdе аѕ wеll аѕ оutѕіdе – thаt shows in your face, уоur еуеѕ, thе way уоu stand, thе way уоu mоvе, thе wау уоu live. Whаt аrе you waiting fоr? Give уоgа a trу tоdау!

Easy Yoga for Everyone

Here are some go-to poses to practice even when you are feeling less flexible or strong but still need some yoga lovin’. Focus on tolerance and patience as you enter each pose and watch the mind unload and make room for self-confidence, energy, and love. 

Easy strength-building variation on tabletop pose: Come to the hands and knees. This exercise will build strength and flexibility. Starting off with a strength-based pose, exhale and retract the shoulders inhale and protract the shoulders. Keep the abs and the lower ribs pulled in. Repeat 5 times. Hold for 5 breaths (5 counts) and as you do this calm and tune the mind into the inner experience. 

Opposite hands and leg lift: Take your left hand and extend them straight out. Hold for 5 counts. Then return to table-top pose. Switch sides, right hand and left leg and lift out. This exercise increases flexibility as you reach out and extend the limbs straight. Repeat twice. 

Plank: From table-top pose, curl your feet under and come up to plank pose. Hold plank for counts while breathing. Keep the mind nice and steady. In plank, retract and protract the shoulders. Repeat. 

Child’s pose: Hold for a minute and calmly tune the mind in. Gently open the knees and fold the chest even more down. Rest the head down. Hold for counts. 

Downward facing dog: Take 5 breaths in a classic downward dog pose. Make sure to suck the belly in and stay active in the pose by reaching in opposition. 

Crescent lunge with hands in prayer: Let the knee touch the ground. Pull the belly in hold for five breaths. Feel the hips opening, remembering to let go of any judgments. Inhale take the hands above the head look up and hold for count then return to prayer pose. Transition through plank pose to chaturanga, chaturanga to upward dog (leave the thighs touching the floor). Curl the toes and exhale into downward dog (settle here for two breaths). Still the mind and release tension once again. Then repeat the sequence on the other side. 

Chair pose with prayer pose: from downward-facing dog, step your right foot and your left foot forward. Bending your knees, come onto your finger squeeze your knees towards each other. Then hands in prayer. Hold for counts, then raise the hands up for another count. Repeat the plank pose transition all the way to a downward dog. 

Triangle: Hold for counts with your arm and gaze reaching upwards. Repeat on the other side.  

Mountain pose with prayer hands: Pause for a moment and tune into the inner body. Calmly become aware of the inner sensations. 

Upward Salute: Inhale raise the hands then exhale fold forward. 

Cobra to locust pose: Lay on your belly come onto the elbow gaze forward for five breaths in cobra pose. Plant your ribs on the ground, bring your feet together, lift the legs locust pose for another five breaths. 

Staff pose: Hold for five. Reach forward grab the shins or the toes. Inhale pull the belly in. Exhale nice and easy fold forward. 

Counter with upward-facing staff pose: lace the hands back behind you, then inhale lift the hips up and forward. 

Yoga mudra: In seated position hands into a yoga mudra and rest on the knees. Suck in the belly and hold for counts. 

Corpse pose: Lay down and close your eyes for a moment. Tune into the inner body. Remember to make peace with yourself and feel that subtle vibration within. Roll up back to a seated position with hands in prayer. Inhale, exhale, and chant Om. 

Try some or all of these poses to jumpstart your day for a yoga break a workout routine or to unwind from a long day.

Best Yoga Apps

We live in a world where we are constantly on the go and attached to the world around us through our phones, watches, and computers. We have apps on our phones for everything from counting steps and making lists to shopping apps. We are continually looking for ways to do the things we love from anywhere. There are apps for all types of workouts, yoga included. While yoga is often supposed to be about connecting to the world around us and not necessarily to our technology, we might want to take a moment out of our day to step back and calm our minds with some yoga. What more convenient way to do that than with an app. I’ve compiled a list of apps based on reviews and what they can be used for.

  • One of the most popular apps is Pocket Yoga. It has 4 ½ stars on both the Apple and Google Play stores. This app has 27 different sessions and, a pose dictionary and includes explanations of correct postures. It does cost $2.99 but is worth the price for all that you get!
  • If you’ve got any Apple products and want some daily inspiration, try the Daily Yoga Quotes app. You get a new quote each day to help you to focus and work on mindfulness.
  • Breathing is a huge aspect of yoga and helps your body through more challenging poses. If you’d like to work on your breathing throughout the day, there is an app called Universal Breathing – Pranayama. It is available on both iPhone and Android and has four or more stars on each. Working on your breath will help you alleviate stress, headaches, and possibly boost your energy.
  • If you’re a beginner and own an iPhone, the 5 Minute Yoga app is free and is an excellent introduction to yoga. The workouts are fast, and there is a timer to keep you on track. It will start you on a path to developing more flexibility and strength in your body.
  • If you want some of your own music while doing yoga at home, or if you have trouble falling asleep, you can try the Relax Melodies app. It has 50 different sounds and 4 brainwave sounds. You can also mix and match sounds to create your own. The relaxing sounds may help your mind to relax. The best news about this app is that it’s free and available on all mobile platforms.

While it is essential to disconnect from technology, we can also try and use it to our advantage sometimes. We live in a plugged-in society, so it’s important to try and use those resources positively rather than negatively. All of these apps will help with your yoga practice, which can, in turn, help you remain positive and upbeat throughout the day, allowing you to influence someone else positively! Apps can be like another accessory like your high-waisted leggings or yoga blocks. I hope you give these a try and can get something positive out of them. What apps do you use for yoga and other exercises?

What Is Kundalini Yoga?

Kundalini Yoga is a spiritual school of yoga. It is ideal for those who are inclined to meditation and seek a higher state of consciousness. Kundalini is the name given to the energy that lies dormant at the base of the spine. Kundalini Yoga seeks to awaken this energy to release the latent power each of us encloses. Through Kundalini Yoga, we come in contact with our true self.

Origin Of Kundalini Yoga

Yogi Bhajan, the Kundalini Yoga guru, is a Sikh from India who lives and teaches in New Mexico. His goal in moving to the West was not to gain more disciples, but simply to spread the teachings of yoga. He succeeded. The number of centers that teach this special and deep type of yoga increases every day. You will see in the Sikh tradition, teachers often wear a turban. It is not necessary to follow this tradition to practice or teach Kundalini.

The Kriyas

Kundalini Yoga collects several series of specific practices. Although sequences in sessions may vary, if you have a particular goal in mind, the teacher can recommend a sequence that should be followed at home for a determined duration.

These series are called, and each kriya has different goals and benefits. For example, a kriya can aim to stimulate the immune system, while another can be used to awaken the heart chakra (Anahata). 

It is advisable to practice the exercises of each kriya in a certain order, during a certain period and over a number of days. Postures should be held for three minutes and with Bandhas (body locks) and a series of Pranayama (breathing techniques) exercises.

The Breath In Kundalini

These are the most common breathing techniques used in Kundalini:

  • Deep 

It is performed by first filling the abdomen, pushing the diaphragm out and down. Then, we fill the middle section of the diaphragm by opening the floating ribs. Finally, we fill the chest and clavicular section. 

Exhalation is performed starting from the chest, then the diaphragm and finally the abdomen. With practice, we realize the considerable improvement this breathing causes in our organism. It brings oxygen to all cells, helping us feel more energized and rejuvenated.

  • Fire Breathing

Called Agni-Prasanna in Sanskrit. It is continuous breathing. It is powerful and fast. Fire Breathing is about energetically pumping air through the nose. Breathing is fast approximately twice per second. Exhalation happens thanks to a strong contraction of the abdomen towards the spine. Inhalation also happens fast by expanding the abdomen. It is a very sophisticated pranayama technique, which can cause hyperventilation the first time you try it. If you feel dizzy, perform Deep Breathing to soothe your body.

Fire Breathing is not recommended for women during menstruation.

  • Alternative 

It is done by first covering a nasal orifice and inhaling through the opposite nostril, and vice versa. It is a breath that regulates mental states. Breathing through the left hole brings calm, and doing it through the right nostril gives you energy. 

  • Interrupted 

This breathing technique is about breathing in intervals, filling your lungs, and holding the breath. Then, exhaling all the air in intervals.

  • Sitali (Cooling Breath)

To perform the Sitali breath, we need to roll the tongue. Note that not everyone can roll the tongue, so if genetics does not allow to create a “tunnel” with the tongue, you can use the lips to create the same shape. Inhale by passing the air through this channel and exhale through the nose. 

This technique is usually used to regulate blood pressure and lower the fever.

  • Whistle Breathing

This breath is done by forming a U-shape with the lips, so when exhaling through the mouth, a whistling occurs. We inhale through the nose.

  • Meditation And The Chakras

Meditation is one of the most important goals of Kundalini practice. It usually works with mudras (postures with hands) and mantras (chants). 

Mantras can be short root sounds, also known as Bija-mantras. Each Bija-mantra is related to a chakra. Mantras can also be lengthy chants with devotional melodies.

Choosing a Graphic Tee that Suits Your Yoga Practice

Finding a great graphic tee isn’t difficult, but do the shirts that you find on the end caps really match your yoga practice? Yogis could hunt forever to find the perfect graphic tees that are going to bring the right influence into their yoga practice. However, you don’t have to make this shopping process more difficult than necessary. You can purchase a great graphic tee that will perfectly complement your practice with just a few of these top tips.


Look for colors first.

The color of a shirt has the power to completely overwhelm your mind. It can heavily influence your prana energy and leave you with a more energized or grounded spirit if you choose wisely. Look for colors that give you the perfect embodiment of what you want from your yoga practice. Think about what your intention is for the practice before deciding on which colors might be the right fit for you.

For example, you might choose yellow if you’re working on cultivating joy. Red might be a great color if you need to harness more power or boldness in your daily life. Color has a major effect on your prana energy so be sure to take advantage of it by combining popular spring shades with your mantra.

Choose the right words.

You don’t want a yoga tee that says something that doesn’t feel very loving or in line with yogic philosophy. Make sure you take time to read the words that your shirt actually says instead of purchasing them just because you like the way they look. This can prevent you from having an outfit that doesn’t necessarily align with your principles or with your yoga practice. You might want a shirt that has just a single word on it that reminds you of your intention. Alternatively, it might be a phrase that you are coming to embody both on the mat and in your daily life.

Choose the words on your shirt very carefully. Apart from color, these can have the biggest impact on your outlook and how you view yourself during the yoga practice.

Purchase a shirt with the right cut.

Make sure that you can actually wear this graphic tee for your yoga practice. It might mean that you need looser fabric, a longer hemline, or a less revealing neckline. Don’t get so swept up in selecting the perfect pattern that you forget to choose a cut that you will actually be able to practice in. Look for graphic tees that come in a tunic length so they will be perfect for pairing with your favorite black yoga leggings.

Graphic tees have always been a trendy item to work into your wardrobe, but yogis have to be careful how these items can influence their overall yoga practice. Take these tips with you next time you go shopping to ensure that you purchase a yoga tee that will be ideal for any and all circumstances you might encounter.

Asanas for Kyphosis

“Hunchback”, also known as kyphosis, is a condition where the spine’s curvature within the lumbar and cervical regions are too round than usual. Commonly identified as a hump in the back, this condition can begin from the early stages of simple improper posture. It can also be caused by osteoporosis, fracture, improper spine development, arthritis and degeneration of the disc. Kyphosis and its advanced stage, hyperkyphosis, can dramatically affect overall mobility and one’s breathing comfort which can result in difficulty in living a normal life.


Yoga is popular for its effective and natural restorative benefits. Practicing it can help gently correct and regenerate the spine back to its normal curvature. The following yoga poses are focused on strengthening and lengthening the spine, as well as increasing its mobility. Try these postures to correct your spine’s exaggerated curvature and live life to the fullest.

Locust Pose (Salabhasana)

This pose improves the strength of the lower spine, calves, and leg muscles. It also opens the shoulders and chest region. Locust pose is very effective in preventing back pain and developing proper posture when practiced regularly.

To do the pose: Lie on your stomach and place your hands on your sides with your palms facing the floor. Extend your feet back together and point your toes. Upon inhalation, lift your chest and look forward. Engage your glutes and core by squeezing your thighs together and lower down as you exhale to release. Repeat this process for 3-5 sets.

Downward-Facing Dog (Adho Mukha Svanasana)

This is the easiest yet most effective yoga pose to help treat kyphosis. It decompresses the spine and opens the shoulders which aid in proper realignment of spine’s curvature. It also relaxes the back of legs and helps to improve the flexibility of the Achilles tendons.

To do the pose: Begin on a tabletop position, knees are placed hip-width apart and hands are shoulder-width apart on the ground. Make sure that your knees are directly parallel to the hips and hands are parallel to the shoulders. Curl your toes under and straighten your knees to create an inverted V position. After that, push away from the floor through the shoulders, sending them towards the hips. Keep your gaze at your navel and hold the pose for 3-5 breaths.

Corpse Pose (Shavasana)

It is a very relaxing way to pamper the muscles and allowing the spine to rest. It is often-times practiced at the end of every yoga session to give the body the time it needs to cool down. Resting in this pose also aids in countering hunchback by gently lengthening the spine and opening the chest and shoulder areas.

To do the pose: Lie on your back with your legs extended and the feet hip-width apart. Place your hands on your sides with your palms facing the sky. Allow your shoulders to drop back and stay in this pose as long as you desire.

Remember to consult your doctor before you start any physical practice. It is also highly recommended to do yoga under the guidance of a certified and experienced yoga teacher. Do not force your body into positions that feel painful and always have fun flowing.

Yoga for Depression

Most of us come to a point in our lives asking ourselves, “Why do I even exist?” or “What am I even doing with my life?” Moreover, we do not have any clue what the possible answers could be. We lose our way. We lose ourselves. We lose track of our purpose. This can be caused by certain factors that negatively affect our emotions in very significant ways such as the death of a loved one or rejection. Hormonal changes can also play a role especially to teenagers who often times suffer from an existential crisis. It could also be triggered by skyrocketing stress levels.

The brain is mainly affected when depression hits an individual. It is best to tackle heavy emotions before they manifest in a negative way and get out of hand. Opening up to a family, friends, or councilors can help release the heavyweight of negative emotions. Anti-depressants are given to patients to counter the condition. But once the effect has worn off, emotions go heavier than before. Another way to naturally and effectively fight depression is through Yoga.

Inhale Good Thoughts!
The brain can be stimulated with good thoughts and composure through awareness of breathing. Our mind and breathing are codependent. A change in one will directly affect the other. The mind is a complex paradox and intangible, but our breathing can be easily accessible.

Conscious breathing relaxes our fight or flight reflex. It allows the mind to ease out and the body will follow. Combining this with Yoga postures, which allows better blood circulation to the body and the brain, will surely kill those infesting thoughts and feelings. Here are some Yoga poses that can effectively boost your mood with positive energies!

Downward-Facing Dog/Adho Mukha Svanasana. This pose stretches the cervical spine and neck, releasing tensions both on your back and mind. It also stretches the back of the legs and develops core strength. Down-Dog is also very effective in boosting metabolism. This is the easiest form of inversion. Therefore, it sends freshly oxygenated blood to the brain.

How: Start with your hands and knees planted on the ground. Hands are shoulder-width apart, and knees are hip-width apart. Inhale as you lift your hips up by straightening your legs, forming an inverted V. Imagine that your hips are tied to a loop and being pulled up. Push through the shoulders while keeping your gaze at your toes or navel. Stay in this position for 3-5 breaths. Exhale as you bring your knees back to the ground to release.

Upward-Facing Dog/Urdhva Mukha Savansana. This pose is a very good chest opener. It stretches the whole front of the body, from head to toe. It decompresses tensed muscles and allows your back to relax.
How: Lie on your stomach and plant your hands beside your ribcage. Keep in mind that your toes should face against the floor. Slide your body forward and up by pushing against the floor and straightening your arms as you inhale. Remember to push your shoulders away from your ears and keep your gaze up or forward. Hold this position for 3-5 breaths and lay down on your stomach as you exhale to release.

Child Pose/ Balasana. This is the most calming and comforting pose in Yoga. It stretches the lower back, arms and quads.
How: Start by sitting on your heels and spreading your knees hip-width apart. Place your hands on the ground and inhale as you reach forward, allowing your torso to rest between your thighs. Rest your forehead on the ground and stay in this position as much as you desire.

Allow this simple practice to aid you in your healing process. There is no harm in trying these poses along with conscious and deep breathing. Yoga’s magnificent benefits are given to those who practice with good intentions and an open heart. Let composure wash your worries away. Create your own sacred space of healing and growth!

The General Do’s and Don’ts to Consider When Attending a Yoga Class

There are numerous benefits that all those who practice yoga stand to gain whenever they attend a class. Getting the most out of a yoga class should be the goal of every yogi. To achieve this, there are general regulations that one should consider. These are some general rules that one should learn along the way as you become a yogi. Everyone in the yoga class is expected to abide by them to ensure harmony in class.

The Do’s

Time Management – It is true that yoga can be done anywhere and at any time. However, there is an old adage that all yoga students are encouraged to follow. This is ‘early to bed, early to rise makes a man wealthy and wise’. The goal of this adage is to help in time management for yoga within your busy schedule.

One of the best times to practice yoga is in the morning after waking up and getting refreshed. However, it is preferable to do yoga before taking a bath, 1 hour after consuming a drink, 3 hours after taking refreshments, and 5 hours after meals.

Taking Breaks – While the goal of being in a class is to follow the teacher’s instructions and keep up with others, take a break whenever you feel it’s necessary. It is not a crime to rest when the practice becomes strenuous. It is important to listen to your body and move at your own pace.

Aeration – If you are practicing yoga in a room alone or with friends, make sure the room is properly aerated. Keep the doors and windows open to allow fresh air to flow in.

Dressing – There are numerous guidelines out there about what is the proper way to dress to a yoga class. That notwithstanding, people are not there to judge you. If you feel like you need to have a few more layers of clothing due to the weather conditions, you should feel free to do so. You can also shed these layers whenever you feel the need to. As long as common rules of decency are observed, feel free to be yourself.

Location – Whether you hold your yoga practice indoors or outdoors, ensure that you use a flat surface; on cement, flat ground, or a mortar floor. Then spread your yoga mat, a carpet, blanket, or cloth on the floor and start your practice.

The Don’ts

Health Precautions for Women – It is advisable that women avoid doing yoga while menstruating or during pregnancy. There are however, specific poses that can help them feel relaxed without straining their bodies.

Avoid Interference – In the modern smart phone and electronic age that we live in, the temptation to wear earphones, headphones, or to take photos during yoga practice is high. However, doing so will cause distractions to others and keep you from concentrating. Avoid texting, answering calls, or doing anything with your electronic gadget that may distract others.

Talking in Class – There are no strict rules that no one should talk to one another in class. However, regular chatting during a class is disrespectful. Do it before the class begins or wait until the class is over.

General Hygiene – If you borrow or use any material from the studio, it would be wrong to leave them unkempt or disorganized after class. If you use a mat, towel, straps, or blocks, leave them in their proper storage places for the sake of those who will use them later.

These are simple regulations that help yogis run their practice properly and accommodate everyone.

Yoga to Elevate Your Mood

Everybody has some days that they just aren’t feeling their best. Sometimes it can feel overwhelming when you don’t know what to do to get yourself feeling normal and happy again. One of the best things you can do is create a sort of defense system for yourself against prolonged negative and disheartening feelings. Some people like to meditate, some like to hit the gym, but today we’re talking about how you can use yoga to elevate your mood.

Yoga is an incredible mood booster for multiple reasons and some of them may surprise you. It is a mixture of both meditation/mindfulness and exercise which are two of the most common methods of emotional and mental control. Mixing the two methods together can have an incredible affect and sometimes even an instant affect. So, let’s get started.

As you probably already know exercise makes you feel good. It makes you feel good for a few reasons but the main one is because it makes your brain release feel good chemicals such as endorphins. Yoga does this as well. If you partake in more rigorous styles such as a flow or ashtanga vinyasa or even a hot yoga class, you can easily get the benefits of exercise.

In addition to the exercise related benefits of yoga on your mood, there is also the benefits of meditation as well. There really is something incredible about letting go of your worries and repetitive thinking that will soothe your soul on a dramatic level. If you’re stuck in a low mood you really should try using yoga as a way of focusing on the present moment and just your breathing. Next time you are feeling low, try doing a sun salutation and listening carefully to your breath. It will slow down your rapid thinking and help you break out of your repetitive though processes. It’s so easy to get caught up with over thinking and negative thinking; focusing on just one thing really can solve that issue.

There are also specific poses that are great for lifting your mood. Generally speaking, most “heart openers” are a great option for elevating your emotions. It’s a simple and easy way to hack your brain into thinking you feel the way that your body is positioned. Body language is so important for that reason. Testosterone levels even lift when you stand confidently with your arms/legs up or open. Heart openers are considered any pose that creates an opening in your chest. Backbends of any kind are great but even laying in savasana (corpse pose) is incredible. Avoid poses that are closed such as child’s pose or forward fold.

If those reasons aren’t enough for you, there is always the benefit of just doing something that you love. Like shopping for for a pair of athletic leggings… if you need to. There are already so many things in life that are draining and are taking up your valuable time but don’t make you happy. Taking a break in your day to do something that you love really can be just what you need.