Does Fiber Make You Feel Bloated? Here’s What You Need To Do

7 Nov
7 Nov

Stop Ruining Your Baked Goods By Using the Wrong Pans

Stop Ruining Your Baked Goods By Using the Wrong Pans

Tired of burning cookies and wondering why your cakes and loaves never turn out quite right? You’re probably using the wrong kind of baking pan. Find out when you should be using metal versus glass pans— and why it matters.

The post Stop Ruining Your Baked Goods By Using the Wrong Pans appeared first on Yoga Journal.

Stop Ruining Your Baked Goods By Using the Wrong Pans

Tired of burning cookies and wondering why your cakes and loaves never turn out quite right? You’re probably using the wrong kind of baking pan. Find out when you should be using metal versus glass pans— and why it matters.

The post Stop Ruining Your Baked Goods By Using the Wrong Pans appeared first on Yoga Journal.


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Author: Ellen O’Brien

6 Nov

Does Yoga Burn Calories? 6 Poses + 3 Best Styles of Yoga to Lose Weight

Does Yoga Burn Calories? 6 Poses + 3 Best Styles of Yoga to Lose Weight


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Author: Logan Hailey

6 Nov

Mindful Christmas gifting for yourself and your loved ones

Mindful Christmas gifting for yourself and your loved ones

Getting together with family and friends has been a little tricky – to put it mildly – thanks to the Covid-19 pandemic, and it’s no secret that many of us are well overdue for warm hugs and close, cosy moments with our loved ones. With many of us still unable to travel to see family for many reasons, it becomes especially important to connect with them and share gifts and presents to let them know you’re thinking of them. If it’s been difficult to plan quality time together this year, or you’re not sure when you’ll next get to see friends face-to-face, a thoughtful gift can help you stay connected even when you’re apart.

In this special blog, we’ve rounded up 10 different types of people many of us have in our lives; the friend who needs to relax more; the yogi; the foodie; the eco warrior, and of course the kids in your life. You’ll find sustainable, eco-friendly and beautiful gifts that show your loved ones you’ve really thought about them this year. No matter who you’re shopping for, we’re sure you’ll find the perfect gifts and inspiring stocking fillers that are sure to make them smile.

Shop our essential edit for meditation and wellness gifts: encourage your friends and family to dive into self-care and embodiment – all thoughtfully selected and developed with our ethical and eco-friendly suppliers to bring thoughtful joy this festive shopping season.

Self Care Christmas gifts

  1. For the friend who needs to de-stress

If the *ahem* ‘friend’ who needs to de-stress is actually yourself, then by all means treat yourself to these relaxing and restoring gifts ASAP (because your friends and family would definitely appreciate seeing you less stressed too!) First up is the Aery Aromatherapy ‘Heavily Meditated’ Candle, with a blend of frankincense, patchouli and thyme, plus hints of eucalyptus, cedar, cinnamon and bay to soothe the senses. The gift tube is recycled, and the candle is natural soy wax, so you can rest in the knowledge you’re being kind to the environment as well as the gift recipient. For something to sip, choose the Pukka Organic Aqua Herbs Chamomile Relax blend – a floral blend of chamomile, ashwagandha and lavender, and benefits including relieving anxiety and stress, boosting digestion and strengthening the nervous system.

  1. For the tea-lover

For the person obsessed with tea and all things soothing, gift them the Pukka Organic Tea Discovery Box, complete with 42 herbal teas in a sustainable bamboo box – 100% vegan, ethically sourced and organically grown. Or if you’re gifting this pre-Christmas, opt for the Organic Christmas Tea Advent Calendar! Help them drink their tea on-the-go with the S’ip By Swell Travel Mug in clean slate, which is importantly BPA free and made from stainless steel.

  1. For the yogi

At Yogamatters, it’s not difficult to find something your yogi friend will love! To gift them something sustainable and different they’ll love, grab the Yogamatters Organic Cotton Meditation Cushion, and the Yogamatters Organic Cotton Yoga Mat to help their practice feel more eco-friendly and certified organic! Hand-woven by Indian craftspeople and naturally absorbent, it’s perfect for both a relaxing and dynamic practice. A Yogamatters gift card is always a safe bet with the yogi friend too.

  1. For the friend who doesn’t sleep well

Do you have a loved one who can’t seem to get a good night’s sleep? The friend who always seems tired and frazzled, or who needs to take more care of their relaxation time? For those who find it challenging to nod off, gift them the Thought Tabbie Printed Eye Mask in navy, which is super-soft, planet friendly, and can help the body move into a more optimal deep sleep by blocking out excess lights at night. Before bed, they’ll love the Olverum Resful Sleep Pillow Mist, designed to not only to improve ease of getting to sleep, but overall sleep quality too. Olverum say: “Scientifically formulated to work in harmony with your natural nightly sleep cycle, the exactingly balanced fragrance development of its key ingredients supports and enhances each of the four key stages of sleep. Just two spritzes applied to linens can ease you into a trouble-free slumber, enhance the health benefits of deep sleep, and boost your daytime energy levels”.

  1. For the friend who wants to start meditating

The benefits of meditation are well known by now; reducing stress and anxiety, improving focus, enhancing self-compassion, and literally re-wiring the brain, so if your friend wants to start a meditation practice, gift them a few essentials to support them. Jack Kornfield’s Meditation For Beginners book and CD is a great way to start a meditation practice and be consistent with it (which is where much of the benefit lies). Jack Kornfield will show you how easy it is to start and stick with a meditation practice with six guided meditations, allowing the benefits of meditation to flow into daily life. To make meditating more comfortable, gift them the Yogamatters Ikat Round Meditation Cushion and the Yogamatters Hemp Zabuton for a little extra comfort for the ankles and a lot of sustainable goodness. If you want to try a yoga kit that gives you all the essentials you need, our Home Meditation Yoga Kit is an easy pick.

  1. For the foodie

For the friend who loves to cook, The Mindful Foodie is written by Heather Thomas – an ‘environmental foodie on a holistic path, committed to creating positive change, nurturing nature connection, and transforming the way we eat’. This beautiful recipe book includes bite-size philosophical notes, meaningful questions, joyful rituals, and a feast of vegetarian recipes, benefitting both mind and body. One Pot, Pan, Planet by Anna Jones is another great option for more conscious cooking, and is an award-winning recipe book with over 200 quick and sustainable recipes with minimal washing up.

Wellness Gifts for Him

  1. For the man in your life

Men can be notoriously difficult to buy gifts for, but thankfully, we’ve got that base covered. For the man who practices yoga, he’ll love the Renegade Moksha Urban Zen tee in urban black, made with soft, certified organic cotton and bamboo, and the sustainable Yogamatters eco drawstring yoga shorts. If he wants to improve his flexibility, gift him the Stiff Guy Yoga guide, complete with a 30 day challenge to encourage more flexibility and less stress in no time at all.

Wellness beauty gifts for sleep

  1. For the eco warrior

For the friend who was wearing hemp and carrying reusable tote bags before it was cool, Yogamatters has plenty of planet-friendly yogawear and equipment to support a greener life. Stock up your friend’s self-care kit with The Natural Deodorant Orange + Bergamot Balm, including a clever combination of antibacterial magnesium and sodium bicarbonate for all-day odour protection, without hormone disrupting chemicals that so many other unnatural deodorants contain. Add to that the Georganics Charcoal Tooth Powder, with a whitening and stain-removing blend that cleans the mouth without toxic chemicals in most supermarket toothpastes. Finally, for more ideas on saving the planet in everyday ways, choose Live Green: 52 Steps For A More Sustainable Life by Jen Chillingsworth, who shows us how we can make eco-friendly cleaning products, buy vintage furniture, make home-made moth repellent, improve a natural beauty regime, and create ethical Christmas decorations.

  1. For the kids

Good habits start at an early age, and the sooner we can help children make healthy, conscious decisions, the more they’ll be empowered to carry these positive habits with them for life. Give the boys the Yogamatters eco yoga t-shirt and matching black shorts, and gift girls the eco high-waisted leggings and eco cropped yoga top. The best part is that every part of these kids’ clothing items is made with a blend of organic cotton and TENCEL Modal and Elastane – essentially meaning they’re breathable, stretchy and durable, without any itchy labels or tags! To help them get started on their yoga journey, send them the Go Yogi! Card Set with 50 everyday poses for calm, happy kids, and Sitting Still Like a Frog: Mindfulness Exercises For Kids by Eline Snel.

  1. For you

As you’ve been so generous with all your gifting, it’s only right you treat yourself too. What would you choose? The new Yogamatters Bespoke Binny Bolster? The organic cotton yoga blanket for cosy evenings? Or perhaps the Goddess Pulse Roller with divine rose geranium, neroli and bay. Perhaps a few stocking stuffers? Try adding a few wellness must-haves to your list this year.

Shop the entire Yogamatters Christmas Gift Guide and get perfect presents that are sure to make them smile this season. Order early to avoid shipping delays!

The post Mindful Christmas gifting for yourself and your loved ones appeared first on Yogamatters Blog.

Getting together with family and friends has been a little tricky – to put it mildly – thanks to the Covid-19 pandemic, and it’s no secret that many of us are well overdue for warm hugs and close, cosy moments with our loved ones. With many of us still unable to travel to see family for many reasons, it becomes especially important to connect with them and share gifts and presents to let them know you’re thinking of them. If it’s been difficult to plan quality time together this year, or you’re not sure when you’ll next get to see friends face-to-face, a thoughtful gift can help you stay connected even when you’re apart. In this special blog, we’ve rounded up 10 different types of people many of us have in our lives; the friend who needs to relax more; the yogi; the foodie; the eco warrior, and of course the kids in your life. You’ll find sustainable, eco-friendly and beautiful gifts that show your loved ones you’ve really thought about them this year. No matter who you’re shopping for, we’re sure you’ll find the perfect gifts and inspiring stocking fillers that are sure to make them smile. Shop our essential edit for meditation and wellness gifts: encourage your friends and family to dive into self-care and embodiment – all thoughtfully selected and developed with our ethical and eco-friendly suppliers to bring thoughtful joy this festive shopping season. For the friend who needs to de-stress If the *ahem* ‘friend’ who needs to de-stress is actually yourself, then by all means treat yourself to these relaxing and restoring gifts ASAP (because your friends and family would definitely appreciate seeing you less stressed too!) First up is the Aery Aromatherapy ‘Heavily Meditated’ Candle, with a blend of frankincense, patchouli and thyme, plus hints of eucalyptus, cedar, cinnamon and bay to soothe the senses. The gift tube is recycled, and the candle is natural soy wax, so you can rest in the knowledge you’re being kind to the environment as well as the gift recipient. For something to sip, choose the Pukka Organic Aqua Herbs Chamomile Relax blend – a floral blend of chamomile, ashwagandha and lavender, and benefits including relieving anxiety and stress, boosting digestion and strengthening the nervous system. For the tea-lover For the person obsessed with tea and all things soothing, gift them the Pukka Organic Tea Discovery Box, complete… Read more »

The post Mindful Christmas gifting for yourself and your loved ones appeared first on Yogamatters Blog.


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Author: Emma Newlyn

6 Nov

What is Yin Yoga? Ultimate Guide to Benefits and Practice to Get Start!

What is Yin Yoga? Ultimate Guide to Benefits and Practice to Get Start!

The Yin Yoga concept has been gaining popularity due to its relaxing nature. Due to its passive nature, the muscles are used minimally and are gently engaged when practising the different asanas of Yin Yoga. 

The relaxing nature of this yoga style along with the long-held postures and gentle movement has made it popular in today’s hectic and busy schedules. The postures help in creating breath awareness which eases the mind by reducing stress and tension and enhancing mindfulness.

Continue reading this article to find out the basics of yin yoga, its origin, the benefits, who it’s best for, and tips to get started.

What is Yin Yoga?

Yin Yoga is a slow and steady-paced meditative style of yoga that focuses on connective tissues. Rather than actively involving the muscles, it relaxes them through passive holding and seated postures. The poses are held for a longer duration than other yoga styles. 

Yin yoga is good for balancing the nervous system and providing deep relaxation to connective tissue (aka yin tissues – ligaments, tendons, and fascia) for better circulation and flexibility of the joints.

Just like in meditation, your focus is on stillness and surrender rather than perfecting a posture or building muscle strength. It is an extremely effective form of yoga that will help in finding a release from the accumulated tension of day-to-day challenges.

The grounding and nurturing asanas of yin yoga can be extremely effective to your joints and the fascia (connective tissues around the joints). The purposefully slow movements make your body and mind still, deeply relaxed and stay in the present.

Origin of Yin Yoga

Unlike the other yoga styles that have their origins in India, Yin Yoga takes its inspiration from the Chinese Taoist practices. Also called Taoist Yoga or Tao Yin, the postures in this for were held for a longer duration as also found their way in Kung Fu training.

In the 1970s, Paulie Zink introduced the concept of stretching martial arts techniques to the western world. However, Yin Yoga was popularized by one of Zink’s students, Paul Grilley, in the west. He modified the yin yoga practice by combining principles of Taoist Yin, Hatha Yoga, and the meridians of traditional Chinese medicine.

Grilley, who is a yoga, meditation, and martial arts enthusiast, along with his student “Sarah Powers” coined the term Yin Yoga. They are considered one of the best Yin Yoga teachers in the world whose efforts have made this yoga style approachable to beginners and experts alike.

Yin Yoga vs. Restorative Yoga

There is often a misconception that yin yoga and restorative yoga are the same. While there may be some similarities, the essence of both is completely different.

Yin yoga is mostly focused on stretching, strengthening, and lengthening the connective tissues and muscles whereas restorative yoga is mainly practised to cure injuries and releases body and mind tension.

While both styles of yoga use props, yin yoga uses props as a support for the deepening or softening of the stretch. Restorative yoga uses more props than yin yoga to get you in a more relaxed state so that injured muscles can be moved slowly.

Compared to yin yoga, where poses are held for 3-5 minutes, restorative yoga poses are held for 5-10 minutes.

Yin yoga works on activating the muscles to bring about a change in an already healthy body to enhance performance while restorative yoga is more about supporting the healing process of an injured body.

The Concept of Yin and Yang

It is impossible to not talk about yang when talking about yin as they go hand-in-hand. Although they present a stark difference of nature’s forces, they are almost like the concept of Ida Nadi (moon) and Pingala Nadi (sun) from the Hatha Yoga.

Yin represents passive, stable, gentle, cool, slow, and soft nature. The moon, night, femininity, water are also associated with Yin. Its opposite characteristics such as fast, active, changing, moving, hot represent Yang. Yang is also associated with masculine, day, light, and warm.

Compared to bodily aspects, your connective tissues such as tendons, ligaments, fascia are Yin while the blood and mobile muscles are Yang.

Though they are complete opposites, they cannot survive on their own. As per Taoist principles, everything in nature has the qualities of Yin and Yang, which is required to create a balance. They cannot be classified as “good or bad” however, they are complementary forces that work together.

Similarly, in yoga, you will also see that some asanas and styles are more passive and gentle in nature compared to others that are active and dynamic (Vinyasa, ashtanga, power yoga, hot yoga, etc). Some work on restoring the calmness of the mind while others focus on generating internal heat.

Yin yoga is calming, relaxing and gentle style of yoga that emphasizes cultivating yin energy awareness in the body and mind.

Who is Yin Yoga best for? And who shouldn’t practice?

Yin yoga is the ideal yoga style for anyone, from beginners in yoga to experienced one’s. However, it’s best for individuals who are usually in a hurry, have overstimulated energy which fickles the mind and makes them aggressive.

For such types of persons, yin yoga is most recommended;

  • People who want to balance intense workouts,
  • People in labour intensive environment or who keep their feet active a lot
  • Want to calm mind,
  • Indulge in reflective yoga practice,
  • Want to get away from busy lifestyle and get some peace.

However, it should also be noted that, just like other types of yoga, there are exceptions. If you have a serious medical condition it is best to consult your instructor or a yin yoga expert first.

Pregnant ladies should have the full consent of their doctors before starting Yin Yoga. They must discuss the range of motions they can perform and focus more on benefiting mentally and energetically.

For people with low bone density (osteopenia) or osteoporosis, it is better that you practice yin yoga with caution. Talk with your instructor and see how you can modify certain asanas that do not cause any injury or discomfort, especially to your spine. 

Also, people with past traumas, clinical depression, and severe anxiety should first consult their doctor or therapist and overcome the severity. Sometimes, bottled-up emotions can do more harm than good.

What to expect in Yin Yoga Class?

Before you start looking for a class to try yin yoga the first time, it is better to have an idea of what typically happens in a Yin Yoga class.

A yin yoga class will generally start with deep and slow breathing, to get your body and mind relaxed. It will be followed by performing poses such as butterfly pose, child’s pose, straddle, etc. Most beginner yin yoga sessions will have at least 5 to 6 poses as you will be holding each pose for an extended time.

The Yin poses are mostly passive and are performed in a seated or reclining position, hence it is recommended that you sit on a yoga mat and keep your props ready at the side. These poses focus on stimulating and stretching the connective tissues of the lower body parts such as hips, pelvis, inner thighs, lower spine.

In each pose, you will also be guided to make yourself comfortable by the use of props such as blocks, blankets, bolsters, sandbags, cushions, etc. Using the props will also help you achieve the deep stretch without straining any connective tissues.

Though the ideal time for holding Yin poses is 3-5 minutes, however, beginners have the liberty to ease their pose earlier in case of discomfort. The idea behind any yin yoga class is to get relaxed and stretch your fascia to gain inner strength. As in yin yoga, we don’t use our body to get into a pose; we use the pose to get into our body.

Don’t worry, you will be able to retain the pose for a longer duration with regular practice and guidance!


“We don’t use our body to get into a pose; we use the pose to get into our body.”

— Halina Rozensztrauch, (SYT Yoga Alliance)


A common experience most beginners face in yin yoga practice is the discomfort in holding the poses. This is a test of your mental and physical strength to hold the pose and stay still in spite of slight aches or strain. Give your body a space to open up and invite you to go deeper. After holding a pose for 1 minute or so, muscles start releasing themselves and we can reach up greater depth.

However, this doesn’t mean that you do not voice your feelings if you think you cannot go further. Always listen to the body and respect its requests.

Post-class, you may feel hydrated, less stiff, and free from aches and accumulated discomfort. It will feel as if you have just come out of a deep tissue massage. The masseuse pressed some points of your body which did feel uncomfortable which was needed to free you from the tensions and stress your body has held.

You will feel that a heavy load has been lifted off you!

Make sure that you do not have anything strenuous scheduled immediately after a Yin Yoga class. Your mind will be in a deeply relaxed state and you may come off as a little ‘spacey’ or ‘out of it’. You need to give time to yourself to get into the real-life limbo.

Benefits of Yin Yoga 

1. Reduces stiffness and lengthens the connective tissues

The fascia tends to become stiff when it is used less due to incorrect posture, aging, or injury. It binds these tissues which can result in pain. 

Prolonged hold of Yin Yoga poses helps in breaking the tissues binds, revitalizing, stimulating, lengthening, and flexibility. When your fascia is stimulated, it removes blockages that are restricting the flow of energy. The mild pressure on these tissues increases their range of motion and improves circulation. 

2. Improves blood and oxygen flow in the body

As already stated above, an unused fascia can result in unnecessary pain in addition to limited mobility. This adhesion also results in restricting the blood flow to these areas. Hence by going into deep yet relaxing poses of Yin Yoga will remove the adhesion and improve the blood circulation.

Moreover, the deep breathes you take from your diaphragm expand your lungs, which will help in increasing oxygen flow to the lungs and to the entire body. Increased blood and oxygen flow in the body helps in the free flow of prana energy.

3. Helps in de-stressing by calming our minds

The challenges of daily life can suck the life out of you and give you tons of tension. Practicing Yin Yoga is one of the best ways to calm your mind and get away from all forms of stress and anxiety. The slow and gentle movement of the Yin yoga poses is a great way to slow down your mind while focusing on your breath.

This also helps in bringing awareness towards your body and feeling the sensations of the stretch. You will easily step back into your hectic life with a clear mindset and be ready to face any challenges.

4. Improves perseverance and inner strength

You already know that Yin Yoga is not concerned with building muscle strength. You can, however, improve your inner strength and resilience. When you are performing the poses, one of the essentials is to stay still and breathe deeply. Staying still will enhance your patience and the breathwork will help you tackle discomfort that may arise during the practice.

Through the practice of Yin Yoga, you learn the power of surrendering yourself and finding stillness of mind. This manifests in your behavior by making you gentle, patient, and non-reactive to situations. 

5. Taps into the parasympathetic nervous system

The Parasympathetic Nervous System (PNS) is responsible for getting your body in the regular routine mode after you have experienced a stressful situation. It is responsible for the ‘rest and digestion’ mode. 

The deep belly breathes help in activating the PNS as it reduces stress, blood pressure, regulates sleep, assists digestion, boosts immunity, balances hormones, etc. With each deep breath, you will feel a wave of relaxation fall over you, which indicates that your body has activated your PNS.

The deeper you go into the Yin yoga practice, the more your body will relax by automatically slowing down your breathing. Here, your organs will get start working properly on their roles such as digestion, repair, healing, etc.

6. Prepares us for meditation

By creating an opportunity for stillness in the mind, you are also setting up a precedence for meditation. Through this, you clear your mind to find your true self and remove all the clutter. The breathwork invokes stillness, not only physically but in your mental realm as well. It sets the path to get into a meditative mode. 

By inducing equilibrium and feelings of wholeness, improves your health and creates a balance in your body and mind. If you are having trouble with meditation, yin yoga can give you similar benefits.

Tips and factors to be considered for Yin Yoga practice

Ideally, the best time to practice yin yoga is either when you want to gradually build up your body’s pace for an intense workout (like in a morning workout) or slow down body and mind mechanisms to get deep relaxation (like yoga before bed for better sleep). In both morning and night times, yin yoga can be practised.

There is no particular studio type needed for yin yoga, unlike hot yoga classes, it doesn’t require a heated room.  

You do not generate much internal heat in yin yoga hence wear a few layers of clothing.

You will be holding the poses for at least 3-5 minutes. By regular practice, you can hold the pose for a longer duration.

All the poses are either seated or reclining to get you as relaxed as possible. 

You will be using props to support your muscles to relax. The more the support, the more the muscles release their tension. For example, a rolled blanket to support your hips for seated poses like the butterfly or a block or book under your knees for forward-folds.

Avoid any fidgeting. Take time to immerse into the pose and stay still.

Do not push yourself to the point that you risk injuring yourself. Known as “comfortable discomfort”, the practitioner should push themselves to the point where they feel deep sensations. You need to move slowly and gently into each pose to stretch your ligaments and fascia.

Focus on your breathing, deep breathes from the diaphragm will help in improving your posture. As you inhale, feel your stomach and ribs expanding, and during exhale, push your navel to the spine.

In seated postures, make sure to avoid slouching. When your keep your back straight, you are allowing the prana energy to run freely.

Conclusion  

Yin Yoga is a unique yoga form that focuses on self-care and slowing down. It gives you the opportunity to take a step back from the hustle-bustle of your life and reflect inwards. The poses are reflective of surrendering yourself, which requires significant mental strength.

Even though it doesn’t involve the typical muscle workout that makes you sweat, Yin Yoga is a wonderful way to get away from the chaotic life and find some peace within yourself.

The post What is Yin Yoga? Ultimate Guide to Benefits and Practice to Get Start! appeared first on Fitsri.

Yin Yoga Basics Yin vs. Restorative Yoga Yin and Yang Who is best for? What to expect Benefits Tips and factors The Yin Yoga concept has been gaining popularity due to its relaxing nature. Due to its passive nature, the muscles are used minimally and are gently engaged when practising the different asanas of Yin Yoga.  The relaxing nature of this yoga style along with the long-held postures and gentle movement has made it popular in today’s hectic and busy schedules. The postures help in creating breath awareness which eases the mind by reducing stress and tension and enhancing mindfulness.

The post What is Yin Yoga? Ultimate Guide to Benefits and Practice to Get Start! appeared first on Fitsri.


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Author: Ashish

6 Nov

Naga Mudra – The Mudra to Solve Your Everyday Problems

Naga Mudra – The Mudra to Solve Your Everyday Problems

We are faced with challenges and obstacles on a daily basis, be it on the journey of spirituality or our daily lives.

Through the practice of Naga mudra, we will be able to overcome these challenges and seek insight into the meaning behind the events that happen in our lives. The healing power of this mudra provides enhanced spiritual clarity and the wisdom to grow mentally and spiritually.

Even if you have questions to be answered about a life matter, spiritual path, or a decision to be made, practising naga mudra will pave the way to get those answers from within yourself, you just have to ask yourself the right questions at the right time. You can solve your everyday problems with the help of Naga mudra.

What is Naga Mudra?

Naga means serpent and in Hinduism, it is worshipped as the snake god. The snake symbolizes supernatural power, wisdom, insight, and creative life force.

Naga mudra is a sacred hand gesture and symbolic representation of snake’s power; supernatural strength, potency, insight, power, and shrewdness. It’s also called “Sarpa Mudra”.

This mudra provides clarity of mind, therefore, is used as a means of solving everyday problems, or finding answers to questions about decisions to be made. It’s often called the ‘mudra of deeper insight’.

How to Do Naga Mudra?

The Naga mudra should be practised in seated posture only, though can be done anytime and anywhere. Whenever you feel that you are stuck in a situation, take out 10 minutes and perform this mudra, you will surely find the answer to come out of your dilemma.

The following is the way to do Naga Mudra.

  • Sit in a comfortable posture; for example, Padmasana or Sukhasana. Like any other meditation pose, you can alternate sitting atop a blanket, yoga mat, or chair. 
  • Bring your hands in front of your chest with the palms facing towards you. 
  • Place your left palm in front of your right one forming an ‘X’ formation. 
  • Cross your thumbs on top of each other with the right on top of the left. The rest of the fingers should be kept straight.
  • Place the mudra on your lap and close your eyes to enter into a deep concentration.
  • Hold this mudra for at least 10 deep breaths and then switch the palms.

The mudra can be performed for 45 minutes at a stretch or for 15 minutes 3 times a day.

Benefits of Naga Mudra

In Naga mudra, the thumb signifies the fire element and by placing them on top of each other, you are stimulating the fire energy within you.

Stimulated fire energy with Naga mudra works as Tapas which provides clarity of mind, aids in movement, momentum, and strength. It will also encourage you in your spiritual growth.

  • It aids in eliminating everyday problems of life by providing answers within yourself.
  • Helps in building physical and mental strength.
  • Regular practice increases insight and clairvoyance.
  • It relieved tension and enhances mental clarity.
  • Reduced anxiety, tension, and stress and brings lightness to your existence.
  • By engaging the fire element, problems related to the womb, urination, and prostate gland will be reduced.
  • By engaging all the five elements, your wisdom, intelligence and imagination will be enhanced.

Conclusion

Practising the Naga mudra regularly will provide you with a deeper insight into yourself to get the answers to all life’s problems.

It will give you clarity of mind, reduce stress and tension, and increase your mental, physical and spiritual strength to conquer the challenges life throws at you daily. You will be able to successfully fulfil your purpose in life through its healing powers.

The post Naga Mudra – The Mudra to Solve Your Everyday Problems appeared first on Fitsri.

What is it How to Do Benefits We are faced with challenges and obstacles on a daily basis, be it on the journey of spirituality or our daily lives. Through the practice of Naga mudra, we will be able to overcome these challenges and seek insight into the meaning behind the events that happen in our lives. The healing power of this mudra provides enhanced spiritual clarity and the wisdom to grow mentally and spiritually. Even if you have questions to be answered about a life matter, spiritual path, or a decision to be made, practising naga mudra will pave

The post Naga Mudra – The Mudra to Solve Your Everyday Problems appeared first on Fitsri.


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Author: Ashish

6 Nov

Dolphin Plank Pose

Dolphin Plank Pose

Dolphin Plank Pose (Makara Adho Mukha Svanasana) Benefits, Steps, Precautions,Tips

What does mean of Dolphin Plank Pose?

Dolphin Plank Pose is English word in yoga. Sanskrit word is “Makara Adho Mukha Svanasana”, and Pronunciation is (MAH-kar-ah ah-doh moo-kuh SVAH-NAH-sah-nah). If we talk about its meaning is Makara: “Crocodile”,  Adho: “down”, Mukha: “facing”, Svana: “dog”, Asana: “posture”.

Dolphin Plank pose is similar to the plank pose with the only difference being that you balance the weight on your forearms instead of hands. Therefore, it is only the toes and forearms that lie on the floor, while the whole body is lifted and straightened.

Dolphin Plank Pose It tones your entire body, it strengthens and tones from the toes to the abdominals and straight to the head.

It is an intermediate pose that requires any yoga practitioner to have his or her own body awareness in terms of alignment in the pose. Your strong arms, core and legs are required to achieve the full expression of the pose.

Preparatory Poses
Plank Pose

Follow-up Poses
Salabhasana (arms only)

This article gives you the right way of Dolphin Plank Pose, the health benefits of Dolphin Plank Pose and the precautions to be taken while practicing it.

Dolphin Plank Pose
Dolphin Plank Pose-Makara Adho Mukha Svanasana




Dolphin Plank Pose (Makara Adho Mukha Svanasana) Steps

1)- First of all, you should align the wrists of your hands directly under your shoulders, and your knees under your hips and lower your elbows to the floor directly under your shoulders.

2)- Now keep your forearms parallel to each other and on the sides of the edge of your mat. Distribute your weight equally on both forearms. Breathe smoothly and evenly through your nose.

3)- Now you plant your toes on the floor and bring your body and head in a straight line and align your heels on your toes.

4)- Now raise your thighs and make sure that your hips are also aligned with the thighs so that your shoulders are directly above your elbows.

5)- The next step is to contract your abdominals and pull your pelvic floor muscles towards your spine. Keep your head in line with your spine.

6)- Now stretch your shoulder blades and collarbone and look forward and down slightly to keep your neck in line with your spine.

7)- If you are doing this asana for the first time, then you should maintain this posture while breathing smoothly for 5-10 breaths.

8)- To release the Dolphin Plank Pose, slowly lower yourself on your knees, then come back into the child’s pose (Balasana) and relax. You repeat this asana up to 10 times.

Note: Advanced practitioners and those using the pose to build stamina can hold for up to five minutes.

Beginner’s Tip

Relieve any neck tension by resting your forehead on a block set between your forearms.




Benefits of Dolphin Plank Pose (Makara Adho Mukha Svanasana)

  • By doing this asana, your shoulders and entire arm muscles stretch. When you balance the body on the forearms, there is pressure on your shoulders and elbows, which strengthens the forearms, upper arms, relaxes the wrists, and tones the arm muscles.
  • Dolphin Plank Pose By doing this pose the core muscles are also continuously engaged while working on the forearms and toes while maintaining balance. With this, it contracts the abdominal muscles and tones the abdominal organs.
  • When this mudra is done, except your toes, the lower body also remains raised from the floor. By activating the arches, the calf and hamstring muscles are also stretched, which increases the flexibility and strength of the leg muscles.
  • By doing this asana, it also works great as a workout to burn the fat around the abdomen. Therefore, Dolphin Plank Pose is an excellent stretching pose to get a toned body and a flat stomach.
  • By doing this asana, pressure is experienced in the abdominal muscles. Thereby increasing the blood flow to this area, it facilitate the better functioning of the digestive organs. It induces the secretion of enzymes and digestive juices. Due to which it helps in improving digestion.
  • Since this pose stretches the muscles of the upper body especially the back and neck, thus, works on the entire spine starting from the crown of the head and also strengthens the spine.
  • Dolphin plank pose is performed keeping the back straight and the body aligned from head to toe, hence it enhances the strength of the back muscles and also corrects any posture defects.
  • The Dolphin plank pose is a super benefit pose. That enhances blood circulation, stamina. It lets you go beyond your limits and helps you overcome mental blockages and obstacles. Plus it supplies oxygenated blood to the nervous system, so it cures your depression, anxiety, or any mental stress.




Precautions to While Doing Dolphin Plank Pose (Makara Adho Mukha Svanasana)

  • Avoid doing this pose if you have injuries around the spine, back and neck muscles.
  • People suffering from recent or recurring issues or injuries to the wrist, shoulder, or back should avoid or use caution when practicing Dolphin Plank Pose.
  • Avoid Dolphin Plank Pose if you are one of the people with high blood pressure.
  • While doing the Dolphin Plank Pose, keep the shoulders relaxed and away from the shoulders.
  • Anyway, in case of any disease, yoga asanas should be done under the supervision of a skilled specialist and only after consulting a doctor.

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Dolphin Plank Pose (Makara Adho Mukha Svanasana) Benefits, Steps, Precautions,Tips What does mean of Dolphin Plank Pose? Dolphin Plank Pose is English word in yoga. Sanskrit word is “Makara Adho Mukha Svanasana”, and Pronunciation is (MAH-kar-ah ah-doh moo-kuh SVAH-NAH-sah-nah). If we talk about its meaning is Makara: “Crocodile”,  Adho: “down”, Mukha: “facing”, Svana: “dog”, Asana: …

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Author: nexoye

6 Nov
6 Nov
6 Nov