YOGA
TABLE OF CONTENTS Introduction…………………....................................................................................................………………………………………………………..3 Branches of Yoga………………………………………….................................................................................................………………………...4 The History and Origins of Yoga……….....................................................................................…………………………………………8 Interesting Facts About Yoga.............…….......................................................................................................……………………...11 Health Benefits……………………………………….................................................................................................……………………………...16 Q&A with Expert…………………………………................................................................................................………………………………….22 Yoga and Ayurveda………………………………………….............................................................................................………………………24 6 Top Tips: How to Elevate Your Yoga Perfomance……..................................................................………………..….28 Yoga for All the Family…………………………………...........................................................................................…………………………..31
Introduction
Who are we? Holisticly is an integrated holistic wellness company, focused on preventive health. We’re passionately driven to provide you with the digital health solutions to curate your life according to what you perceive works best for you. Our aim is to help you deepen your understanding of your health — physically, mentally, spiritually, socially, environmentally, and financially — and help you recognize the unique connection between yourself and your surroundings.
A Letter from the contributors Hi there! We’re very excited to announce that we’re launching our first edition of our Holisticly Magazine today on the same day as International Yoga Day! We chose yoga as the topic of discussion for this edition as it’s an exemplary holistic practice that attends to our wellbeing according to our physical, mental, and spiritual needs. As you flip through the pages, you’ll find that yoga stands for far more than any usual understanding you might have of it… but why spoil it for you, when you can unlock the surprises yourself? Your Holisticly family wishes you a very Happy International Yoga Day!
Namaste! The most common way to greet others in yoga is by bringing both hands together and centering them in front of your chest. With closed eyes and a small bow, you say namaste. The common understanding of namaste goes to communicate, “the divine in me honors the divine in you”. The divine refers to the Hindu belief that God takes residence in everyone. So, this greeting acknowledges another’s soul through our own soul. This term conveys a message of peace and positivity into the universe in hopes of having that message returned to you.
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Branches of Yoga
Branches of Yoga Before immersing ourselves in the six branches of yoga, let’s recap certain terms that are commonly used. Asana: this is the physical practice of yoga and it refers to the body. This is another way to refer to yoga poses. There are various types of asanas, and they simply refer to the shape that you make with your body. For example, the popular downward facing dog pose is an asana where we put our body into a position with our head and palms out on the ground, hips up in the air and legs extended. Pranayama: this is made of two Sanskrit words, Prana which means “life force” and Ayama which means to “draw out”. When put together, it signifies breath control - an important element in yoga, which plays as a main contributor to relieving pain, anxiety and depression. Inhale, exhale, relax. Bandhas: these are energy locks that tighten or close off areas of our body. These are meant to lock energy inside of your body and direct it to where it needs to go. There are four main Bandhas: Mula Bandha - root/anal lock. Jalandhara Bandha - chin lock. Uddiyana Bandha - abdominal lock. Maha Bandha - this means “great” in Sanskrit. It’s a combination of all the above bandhas.
Bandhas are also closely related to chakras! They can influence the stimulation of chakras by locking the energy around each one. When this happens, prana is better able to circulate around the body.
Chakras: these are the energy centers in our body. In Sanskrit, chakra means “wheel”, and each wheel in our body corresponds to a specific bundle of nerves, glands or an organ. In order for the chakras to function at their optimal level, they must not be blocked (remain open). If a chakra does get blocked, we may experience physical or mental issues related to the blocked chakra. There are seven main chakras: Crown - pituitary gland Third eye - pineal gland Throat - thyroid gland Heart - thymus gland Solar plexus - pancreas Sacral - adrenal glands Root - reproductive glands
Branches of Yoga Mantras: these are chants (that can be one word or a number of words) that have the ability to affect us on the spiritual, physical, and mental levels. They’re designed to keep our mind from wandering and ground our thoughts.
Branches of yoga Raja Yoga In Sanskrit, Raja is defined as “king” (or can also translate to “royal”) and it’s focused on disciplining the mind. The aim of this yoga is to calm your mind and focus your attention on reaching the clarity you seek. Yoga Sutras have five stages that we’d strive to accomplish to overcome the obstacles of our mind: Stage 1 - our minds are agitated. Stage 2 - we’re experiencing dullness or lethargy. Stage 3 - our minds are distracted. Stage 4 - we’ve reached the focused stage. Stage 5 - we’ve accessed the deepest part of our mind and reached tranquility. A great way to achieve this is through meditation, where we can release distracting or discouraging thoughts. This release can create a space to bring in new thoughts and ideas that can help us realize our goals.
Karma Yoga Karma, in Sanskrit, translates to “action”. This branch of yoga symbolizes the path of selfless service. It’s centered around any action that we take, whether mental or physical, and the outcome of that action.
Bhakti Yoga Bhakti has the Sanskrit root bhaj which translates to “serve” or “worship”. This branch of yoga is what places us on the path of love and devotion.
Jnana Yoga Jnana yoga is the path of the sage or scholar. A system of wisdom, jnana yoga directs us to develop our intellect, through the study of scriptures and texts of the yogic traditions. This branch of yoga appeals to people who wouldn’t mind a little mind-teaser, and can be a direct path to experiencing truth. For this reason, jnana yoga can be the most difficult and at the same time most direct path to union.
Tantric Yoga Tantra is a Sanskrit word that translates to “weaving” or “expansion”. This branch of yoga is based on Hindu-Vedic thought and customs rooted in the sacred. The purpose of this form is to unite with the Divine though achieving control of ourselves and the forces of nature. Tantra practice reduces energy blocks and looks for the Divine in all experiences by focusing on kundalini energy.
Branches of Yoga Hatha Yoga This form of yoga is the one people are most familiar with. It places its emphasis on deep breathing, physical poses, and meditation. Stemming from two Sanskrit words, ha meaning “sun” and tha meaning “moon”. The practice of hatha yoga unites opposites: dark and light, hard and soft. The way Hatha Yoga is practiced today can be traced back to its origins, the Hatha Yoga Pradipika, but it became popularized in the 1800s with Sri Krishnamacharya (an Indian yoga teacher who is considered one of the most important gurus of modern yoga). This form has become a way to build strength, stamina, and energy in order to maintain long sessions of meditation. Now this physical branch is ubiquitous with our modern version of yoga!
Modern-day Yoga Forms Yin Yoga
Restorative Yoga
This is a slow and gentle form of yoga that perfectly complements today’s bustling, fast-paced life or high-intensity workouts. Through the use of gentle and relaxed postures, Yin yoga aids with alleviating tension, enhancing breath awareness, and mindfulness.
Restorative yoga is the practice of passive healing. In a few words, this form of yoga can be described as gentle, supportive, and therapeutic.
Hot Yoga Hot yoga is a vigorous form of yoga. Hot yoga classes usually take place in a very warm and humid studio. There are many types of hot yoga, for example, in the Bikram form in hot yoga, the room is heated to approximately 105° F (40°C) with a humidity level of 40%.
This form of yoga has the ability to activate our parasympathetic nervous system. This is the system that is responsible for the“rest and digest” part of the nervous system. This is what helps keep basic functions in our bodies functioning the way they should. This form of yoga, as its name suggests “restores” the body’s parasympathetic nervous system function, which, in turn, can help the body rest, heal, and restore balance.
The History and Origins of Yoga
The History and Origins of Yoga History The origins of yoga can be traced back to Northern India over 5000 years ago. It’s an ancient mind-body fitness practice that is primarily focused on breathing, flexibility, and physical strength. Added to the side spiritual and mental health benefits that yoga can provide for the body, making it the perfect holistic remedy. Yoga refers to the union between one’s personal consciousness and universal consciousness which leads to synchronization between the mind and the body, reaching this state is the main aim of yoga. This sense of connectedness can help us reach freedom from the sufferings of the world and achieve a state of Moksha or Kaivalya (”liberation” or “freedom”). In accessing this level of freedom, we’re likely to feel liberated from the notions and beliefs that can ground us and limit us from exploring the possibilities of our full potential. It’s believed that this state of being, in turn, can give us control of our destiny. Although it’s not a religion, yoga is connected to certain religions such as Hinduism, Jainism and Buddhism. Yoga also shares ideals with various religions such as finding peace, satisfaction, and a profound appreciation of life. Having said that, yoga is commonly considered as a form of spiritual practice rather than a religious one.
The History and Origins of Yoga
The lotus flower: traditionally, the lotus flower has been used as a symbol in yoga that signifies spiritual growth. Its gravitas lies in how this flower doesn’t start from a place of beauty, rather, it’s born in dark and muddy waters, yet, as it grows and breaks the surface of the water, it transforms into the beautiful flower that you’re seeing right now. Just like the lotus flower, the human mind goes through difficulties before reaching the beauty that is enlightenment. Mindfulness: It’s defined as the practice of being in the moment and it’s an important part of practicing yoga. To practice mindfulness is to shift your focus away from the past or the future to now and encompass awareness. Mindfulness encourages us to be aware of our current state and accept it in a non-judgemental manner.
Interesting Facts About Yoga
8 Enlightening Facts you Probably Didn’t Know About Yoga
You know those moments when you’re sitting there quietly, minding your own business, and then suddenly an interruptive thought starts banging around in your mind, taking you out of the moment and whisking you away to somewhere far away? They might range from deeply existential questions about your place in the grand scheme of the universe, to wondering about some seemingly simple things, like what “yoga” even means. Believe it or not, these thoughts, little or large, are far more connected than you might initially think! Let’s break down some surprising and interesting facts about yoga together. You never know, you might just end up unlocking the secrets of the universe!
The “OM” Mantra “OOOOOOOOOMMMMMMMMMMM.” You might have heard this watching television, listening to a meditation, or walking past a yoga studio. Often during exercises, people practicing yoga inhale as much as their lungs allow them and exhale making an, “OM” sound for as long as they can. It’s important to feel the vibration coursing through the body and try to fixate it solely on that. Repeating the OM mantra a few times consecutively when practicing yoga can help you clear your mind, expand your awareness of your surroundings, embrace happy thoughts, and take on a more positive perspective. The OM mantra originated in the 6th century, and the chant empowers those who seek a deeper knowledge of themselves and their surroundings. Today, it’s mostly employed as a core spiritual element during yoga practice and meditation sessions. Try it out and tell us your experience!
OOMMMMMM O O MM OO
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In a nutshell, “yoga” means peace and a celebration of life. It’s right there in the name, the origin of the word “yoga” means “to join” or to “to unite” in Sanskrit. What’s more reassuring than knowing that we’re all connected as one soul, becoming one with the earth beneath us, the air blowing at us, and the living beings around us? On top of that, yoga is so much more than a pathway to connectedness. Read up here on the spiritual, physical, and mental health benefits that yoga can bring into our lives with just a little bit of practice, persistence, and self-love
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The Meaning of Yoga
Yoga Trivia Yoga Can Boost Sexual Performance and Satisfaction The yoga fanbase has been growing between 2012 to 2016, the number of American yoga practitioners has doubled! Is there a holistic reason so many people are interested in implementing yoga in their lives? YES! Yoga improves cognitive functionality (check out p.18), which can ultimately help reduce risk factors for Alzheimer's disease, or postpone its effects. Not only that, yoga can also improve the quality of sexual experiences!. In a study involving 40 women aged between 22 and 55, 75% recorded that their sexual satisfaction increased after they started practicing yoga. Yoga can also help with premature ejaculation in men. In a study of 68 male patients, the 38 who practiced yoga showed improvements regarding premature ejaculation, with 65.7% recording a positive boost!
“Doga” “Doga” is a portmanteau used to describe “dog yoga”. What that means is your dog practices yoga on their own (with your assistance), taking on a couple of poses, or you both practice yoga together, with your dog mimicking your movements, or poses. So, there you have it, a new yoga buddy that can make the practice more enjoyable!
Yoga and Aromatherapy Aromatherapy has proven itself worthy of medical attention for the effective goodness it brings into our lives, whether that means enhancing our mood, or relieving stress and anxious feelings (see p. 20). Did you know that applying aromatherapy to your yoga sessions, even once a week, can help boost the quality of your sleep?
Yoga Trivia Psychoanalysts Were Drawn to Yoga Long Before it was Popular Carl Jung, a Swiss psychoanalyst and psychologist, explored yoga and its effects on human psychology. Jung examined the idea of the ego from a strictly psychological perspective, and compared it with how ego is seen from the spiritual perspective of yoga. Sonu Shamdasani, author and editor, believed there was an important factor that was “completely lacking” in European culture which was the “development phases of higher consciousness”. But, he wasn’t the only psychoanalyst intrigued by yoga! Before him there was the German author Oscar A. H. Schmitz, introduced yoga to many Europeans in 1923 with his book Psychoanalysis and Yoga.
There’s a Difference Between Yogis, Yoginis, and Gurus “Yogi”, “yogini”, and “guru” are terms often used interchangeably, but a significant difference exists between them. So, without dragging you down a rabbit-hole, here’s how you can tell one from the other! A yogi is a yoga instructor who devotes their time and attention to the growth of a person’s mental, spiritual, and physical wellbeing. Yogini is largely used as a gendered term for female yoga practitioners, although the origins of the term would encompass much more than the yogini’s gender by also suggesting women’s sexual and spiritual awareness. “Guru” describes someone who was revered and idolized, such as a teacher, religious leader, or a spiritual guide. While today there are many types of gurus, each of them share an ability to lead people on spiritual journey that helps them recognize the deep realities of life and find the path to their inner spiritual awakening.
Where to Begin? While there is a certain consensus that Hatha Yoga is the go-to type for a beginner, it is actually a specific type within Hatha Yoga that is recommended for beginners as it curates to the body's needs and its “physical condition”. A great thing about yoga for beginners is that there are specific poses you may want to try before immersing yourself into the Hatha type. Don’t miss out on our six sworn-by tips to elevate your yoga performance!
Yoga Trivia See below three of the most admired yogis and gurus that many yogis and followers of yogic culture look up to!
Shiva It’s believed that Shiva was the first yogi and guru, and that he passed his teachings initially to his wife, Parvati. Though some people consider it a bit mythic, Shiva holds a very esteemed status among their followers in hindu culture, and his teachings live on to this day, with current prominent yogis and gurus, such as Sadhguru.
Sadhguru Sadhguru is one of the world’s most admired spiritual leaders for the work he does through his establishment “Isha Foundation”, a non-profit organization that aims to establish unity amongst communities and restore the connection between individuals and their physical, mental, and spiritual wellbeing through “Isha Yoga”.
Indra Devi Considered to be the first yogini, Indra Devi excelled in the field! Although it may be surprising as she is Latvian-born, her love for India and the yogic culture drove her to channel her passion into founding “Sai Yoga” and has since become a prominent spiritual leader recognized all around the world.
Health Benefits
Health Benefits The Many Benefits of Yoga Physical Health Benefits For many people, yoga is simply considered to be a retreat from the distraction and chaos of everyday life. But, the truth is that the benefits of yoga reach far beyond the mat! Apart from fitness, yoga can offer a wide variety of physical, mental, social, and spiritual health benefits for people of all ages. Integrating yoga into our life can potentially alleviate issues caused by a lack of flexibility, bad posture, or arthritis, and can help manage burnout, stress and anxiety. So, let's look at the benefits of yoga, they might surprise you!
Yoga increases cardiovascular endurance. German scientists claim that the practice of yoga over a duration of time can increase cardiopulmonary endurance and physical fitness more than other forms of exercise.
Yoga can help ease arthritis pain. Exercise is widely understood to help manage pain caused by arthritis. Yoga can help with some of the limitations that can result from arthritis as it can provide a gentler form of exercise that can strengthen muscles and increase the range of motion around affected joints which can help lessen the pain.
Yoga improves flexibility. Studies have noted that increased flexibility is the main reason people choose to pursue yoga. It has been found that people who practice yoga have greater flexibility in the hamstrings, calves, glutes, ankles, and lower back. So, why is flexibility important? Well, when a muscle is well stretched, it has a larger range of motion which makes it feel less tight and stiff. This makes everyday activities such as bending or reaching for things a lot easier. It can also improve athletic performance in other sports that require a wide range of motion such as golf, tennis, or baseball.
Health Benefits Yoga improves brain function. There have been numerous recent studies that focus on how yoga can affect cognitive function and its structures. Findings tell us that some practices which stimulate both the mind and the body (such as yoga) can have an effect on the anatomy of the brain! Yoga, in particular, is linked to functional and anatomical changes in the frontal cortex, hippocampus, anterior cingulate cortex, and insula. These findings aren’t only surprising, but are extremely crucial as they can be understood as supporting the idea that yoga has a positive impact on cognitive functions such as memory, mood and emotion control and on movement, behaviors, perception.
Frontal cortex - responsible for personality traits, the decision making process, working memory and movement. Hippocampus - responsible for memory formation, learning, navigating and space perception. Anterior cingulate cortex - involved in the expression of emotion, mood regulation and attention. Insula - responsible for the processing of stimuli and sense perception.
Health Benefits Yoga can tone the whole body and improve physical fitness. Yoga is considered a form of strength training (and cardio), depending on the type of practice we do. Therefore, it can stimulate fat loss, develop our muscles, and increase flexibility. If this is your main aspiration, then the first step is to find the right type! Try to aim for one that brings up your heart rate and breaks a sweat while also putting you in poses that challenge your muscles. Forms of practice, such as Vinyasa, are more fast paced and have repetitive and rhythmic arrangement. Poses such as Chaturanga tend to be challenging and require strength and effort. Hatha, on the other hand, is a slower kind of practice, but the different poses also challenge your strength and flexibility. Practicing a similar combination of these forms can help you achieve your goals.
Yoga can help refine posture. Since many poses can aid with building strength, it comes as no surprise that yoga can help us adjust our posture. Yoga poses emphasize the correct alignment of the arms, wrists, shoulders, and back. As a student of yoga, learning how to properly align your body to hold poses is what comes first. As you progress, and your body adapts to the right alignment for the pose, you’d be able to hold poses for longer periods of time with more ease. Reaching this stage can help us find our way to refine our posture over time as we retain the right habits for alignment, which can likely correct our own non-yoga poses naturally. For example, not slouching in the chair, or keeping our shoulders back. Yoga can strengthen our core which can lead to better back support, and a better posture – it can even decrease tension and alleviate back pain.
Health Benefits Mental Health Benefits of Yoga Yoga can reduce anxiety. Yoga can serve as a pathway to tranquility. With that comes a sense of relaxation, and a calm and contemplative outlook on life. This is because yoga inhibits the posterior of the hypothalamus by increasing levels of the inhibitory neurotransmitter GABA, leading to an optimized sympathetic response to stressful situations - which can also lead to feeling less stressed. The areas in the brain that are inhibited when practicing yoga are responsible for producing sensations of fear, aggressiveness, and anger, effectively leading to a state of calm and pleasure. This is directly linked to lowering rates of anxiety, as well as lower blood pressure and cardiac output.
GABA stands for Gamma-Aminobutyric Acid and it is a neurotransmitter (chemical messenger in the brain) that inhibits certain signals in the brain and spinal cord (also know as the central nervous system). GABA is best known for producing a calming effect as it plays a major role in the control of hyperactivity in cells, which is associated with stress, fear and anxiety.
Yoga helps relieve stress. Practicing yoga reduces levels of the stress hormone cortisol, which provides an antidepressant effect. Cortisol levels are decreased due to the deep and slow breathing techniques utilized when practicing yoga, as well as through mindfulness techniques. The American Psychological Association discusses the influence of mindfulness on two different stress pathways in the brain, which can impact brain structures mainly in the regions that regulate emotion and attention.
Yoga improves self-esteem. Some of the numerous poses adopted when practicing yoga are called “power poses''. These poses have been proven to boost our sense of power, confidence, and self-esteem, which can lead to personal empowerment. They are mainly open and expansive poses, making us look like and feel like we’re dominant and in power. It has also been found that combining such poses with breathing techniques can alter our psychological state and improve overall psychological wellbeing.
Yoga can help with burnout management. The sense of mindfulness that can be acquired through yoga plays an important role when trying to manage burnout. It can provide you with the skills to be present in the moment by processing your thoughts and emotions in a healthier manner. It also promotes relaxation, which restores your state of wellbeing. Yoga types such as restorative yoga or Yin yoga(find more on p. ###) are perfect for this.
Health Benefits Spiritual health benefits of yoga Yoga facilitates spiritual healing. Yoga has lots of goodness to offer not only for our body, but also for our mind and souls. By alleviating physical pain, providing physical fitness, helping with stress and anxiety, as well as managing burnout, yoga can ultimately lead one to a higher perspective on life.
Yoga can help you embrace stillness and the present. Yoga gives you a chance to slow down and distance yourself from life’s distractions! When holding a pose, all of your senses are focused on the sensations in your muscles. This allows us to release our thoughts from the circumstances that we’re in and focus only on the moment.
Yoga can teach us how to be alone with ourselves. When releasing ourselves from the distractions of life, we become alone with our thoughts which can be a great opportunity to better connect with the universe and become closer to reaching true freedom and abundance.
Q&A With Expert
Q&A With Expert Veera Korjala is a 200-hour Yoga Teacher, Holistic Wellness Coach, and Retreat Facilitator (www.veerawellness.com). She is a life-loving Finn living in Costa Rica with the heart of a global citizen who empowers open-minded, adventurous women to rediscover themselves, accept their unique bodies, and spark their inner Light. We asked her to explain in her own words what the ancient practice of yoga means to her.
Yoga: An Expert's Thoughts Yoga is for everybody. It does not matter whether you are physically fit, flexible, body-mind conscious, or spiritual. It doesn’t matter where you come from, how you were raised or what you own. Yoga is an invitation to celebrate your own experience. With the combination of postures, breathing techniques and meditation, yoga goes deeper than just the physical practice. Sometimes it’s about opening your hips and shoulders, but sometimes it's about being with your breath or calming yourself from the things or people you are dealing with. Ultimately, showing up for your mat provides you an opportunity to recenter yourself and come back home to your heart. Meditation can be challenging at first as it forces you to slow down and just "be" instead of "do" (which can be very foreign in today's fast-paced world where efficiency and productivity are admired). If you get easily distracted during meditation, keep redirecting your awareness to your breath. Breath allows you to pay attention to the present moment with an accepting, nonjudgmental disposition. Personally, yoga teaches me about my whole essence; what is going on in my physical body, how to understand my body's signals and sensations, what thoughts are not serving my highest good, what emotions may be stuck and need to be expressed, as well as cultivating a deeper connection to pure consciousness.
Yoga and Ayurveda Ayurveda: The Ancient Holistic Medicine
Yoga and Ayurveda The History of Ayurveda You may have heard of yoga, but have you heard of its ancient sister study, Ayurveda? Ayurveda is a natural system of medicine, originating in India over 3,000 years ago that has deep links to modern-day yoga and holistic medicine! Ayurveda is a Sanskrit term which loosely translates to “knowledge of life.” Its core principle is that everything in life is interwoven, and it seeks to bring harmony to all different aspects of health through exercises such as yoga, meditations, and dietary alterations. It is a complementary type of healing, best used in conjunction with western allopathic medicine. This means that the treatment of serious conditions is best conducted with the assistance of doctors using medications or perhaps surgeries, while Ayurveda is simply a means of strengthening the body and mind to either assist with medical treatments or as a preventative measure. In Ayurveda, personal health is split into three aspects, also known as the three Doshas or Vital Essences: Vata, Pitta, and Kapha (”air”, “fire”, and “water”). For generations, Ayurveda practitioners have used their knowledge to bring harmony between the mind, spirit, and body by analyzing which of the three Doshas is dominant in each individual and whether any of them are out of balance. So, what are these three Doshas?
The 3 Doshas Ayurveda teaches that each of the three Doshas are present in all people. Each individual will have one Dosha as their dominant type, and any of them can also be imbalanced, in which case, there can be physical, spiritual, or emotional health implications. An Ayurvedic practitioner can identify the condition of these Doshas by analyzing behaviors, habits, emotional characteristics, and physique.
The Vata Dosha This is the Sanskrit word for “wind”. It’s considered to be the energy of air and guidance, responsible for the breath, senses, and the mind. It’s also thought of as the motivating force behind the other two Doshas. In the book “Yoga and Ayurveda”, expert David Frawley tells us that it “governs sensory, emotional and mental harmony balance, and promotes mental adaptability and comprehension.” The physical location of this Dosha is in the ears, the skin, and the colon. When it’s imbalanced there can be nervous, digestive, or mental problems.
The Pitta Dosha Frawley tells us that this means, “the power of digestion and cooking”. This is the energy that’s related to the way our gastrointestinal functions operate. It’s also the essence of fire, and in a more emotional sense, it relates to how we digest ideas, emotions, and our view of the world. As well as that, it refers to intelligence, vitality, and courage. The Pitta Dosha is located in the eyes, the small intestine, and the stomach. Problems with it can be seen through blood complications, inflammation, or infection.
Yoga and Ayurveda The Kapha Dosha Frawley continues to say that this is, “what makes things stick together”. In Ayurveda, the Kapha Dosha is the essence of water. It’s seen as the way that the body holds everything together, the container for Vata and Pitta. It’s thought to be located in the chest and upper body, as well as the stomach and the pancreas, where mucus is produced. On an emotional level, it refers to love and devotion. Problems can manifest as excess mucus, lung problems, swollen glands, or excess weight. So, when we know which Doshas may be out of balance, what can be done about it?
Some Common Features of Ayurveda and Yoga When it comes to Ayurvedic healing, a practitioner will first seek to identify which of the three Doshas may be dominant or out of balance and then they will give solutions accordingly. This can be through the use of breathing techniques, meditations, forms of yoga, or dietary advice! Here are some of the common ways to bolster health through Ayurveda!
Diet In Ayurveda, different diets are recommended for different people depending on the state of their Doshas, and is ultimately a very in-depth and complex area of study. Speaking to an Ayurvedic practitioner is the best way to work out the best diet for you, but many of the common solutions involve transitioning to a vegetarian diet.
Yoga/Exercise Similarly, the types of exercises that each individual does is determined by their imbalances and their constitution type. For instance, someone who has a very Pitta-oriented constitution is better to avoid competitive sports, as they can have very determined, fiery, mindsets. Instead, cooling activities like swimming are recommended. Other forms of exercise often incorporate yoga, but as with everything in Ayurvedic teaching, the type of yoga is entirely dependent on the individual’s constitution type.
Meditations
There are also a variety of Ayurvedic meditations available, depending on individual needs, it usually involves certain mantras or breathing exercises relating to yoga!
Yoga and Ayurveda Travel It is often prescribed in Ayurvedic healing to embark a journey, this can provide time to relax, gain perspectives, and improve on any imbalances. For instance, a Vata-oriented person may find change and new experiences stressful, so a journey to a single destination with plenty of warmth, where they can spend time simply relaxing and being idle, might just be the best thing for them!
How to Incorporate Ayurvedic Teachings into Day-to-Day Life Ayurveda is an intricate and fascinating form of holistic medicine, but because of the sheer enormity of this 3,000-year-old health system, it can be a bit tricky to work out where to begin and how to incorporate it into your daily life, and your yoga practice. If you’re interested, the first and most important thing to do is to identify your constitution type. The best way to do this is by contacting an Ayurvedic practitioner and having a session with them to work out which Dosha is dominant in you, and which ones may be out of balance. Then you can move forward with the lifestyle options that are right for you! If seeking a practitioner is proving difficult, or you don’t have the time, there’s some excellent literature out there that can also help you on your way. For instance, there are several books containing excellent questionnaires that’ll help you to determine your constitutional type in an easily accessible manner, which can help you find ways to incorporate some ayurvedic teachings into your personal healthcare. Ayurveda is an amazing form of holistic healthcare! If something’s been working for people for over 3,000 years, it must be the bee’s knees, right?
6 Top Tips: How to Elevate your Yoga Performance
6 Top Tips: How to Elevate your Yoga Performance Yoga is a time-honored tradition that keeps our minds and bodies healthy while being an excellent way to look after our spiritual health too. Here are a few tips that can help you get the most out of it! Eat properly before you practice. This is an important one. It's best to avoid large meals for around three to four hours before you begin any form of exercise, including yoga, but it's always good to plan ahead — stay hydrated, and make sure to have a balanced, nutritious meal earlier in the day! This means water, carbs, proteins, fibers, and small portions of healthy fats. You want food and drink to supply your body with energy as well as giving you the building blocks needed for muscle growth. While it’s not recommended to have a heavy meal just before yoga, you don’t want to end up with low blood sugar during your practice, so a light snack (a piece of fruit, or maybe a protein bar) is always a good idea! Set up your space. Finding the right spot for yoga is essential. Somewhere that will get you in the right mood, inspire and invigorate you is best — it could be your garden, a bay window in your living room, or even just on your bedroom floor! It’s all about finding somewhere that suits you. You’ll want to find somewhere you can lay your mat with enough free space around it to do your poses! It’s also nice to be somewhere with some natural light to get some vitamin D. You might even try practicing outside! Really, any comfortable space where you feel at ease, with minimal distractions, is perfect. Use a hard floor so there’s less chance of your mat slipping. If you’re indoors, a great thing to do is to tidy your space. Tidying is both a way to make your living space more comfortable and a wonderful opportunity to practice mindfulness — a great way to get your yogi mode on! Take the time to immerse yourself fully in the act of tidying. This means living in the present, thinking about nothing aside from the act of tidying, slowing down, and seeing it as a spiritual and enjoyable exercise instead of a chore. There's something uniquely satisfying about being in a nice clean room!
6 Top Tips: How to Elevate your Yoga Performance Now it’s time to pick the right clothes for you. The best options are comfortable clothing that won’t restrict any movement and won't fall all over the place as you stretch — flexible, form-fitting attire, like yoga pants, is ideal! Take off any jewelry and if you have long hair, tie it back to avoid restricting your movement! So, now you’ve got your room nice and tidy, the right clothes on, and your body’s all ready. Time to find the proper mindset! One way to do this is by simply sitting in silence, or by meditating and practicing mindfulness. Existing purely in the present and clearing your mind of any unneeded clutter is the key here. Many people use the OM mantra as it’s thought to be good for dissipating negativity. In fact, mantra meditation has a particular way of deactivating the limbic system in the brain, including areas such as the hippocampus, thalamus, and amygdala in a manner associated with relaxation. Other wonderful things to try are essential oils, music, incense, and really anything that might help you to relax. It’s all about finding what’s right for you! Now it's time to warm up! With any form of exercise, science shows that warming up is absolutely essential. This not only improves performance but also helps to reduce any risk of injury! Try starting with some easy stretches to get your body ready. You want your muscles to be relaxed and supple, ready for a variety of positions! Start slowly, with exercises like pranayama breathing and sun salutations. Be aware of your own body’s limitations, and don't push yourself too hard. Yoga’s a journey, and whether you're starting out or you’ve been at it for a while, the important thing is that you know what’s best for your body! Remember to cool down! After your yoga session, it’s important to spend 5 to 10 minutes cooling down. This has a range of benefits. For example, it can prevent cramping and dizziness by gradually slowing your heart rate, promote healthy muscle development, and even improve your flexibility! There are so many to choose from! Hold your stretches and take some deep breaths as you gradually slow down before finishing your session! Let’s grab that mat and get started!
Yoga for All the Family
Yoga for All the Family
Yoga can be a shared practice with our loved ones! Recent studies have suggested that bringing someone along with us, such as a significant other, can strengthen our relationship through enhancing trust and communication. Yoga can be a great method of deepening our social connections. Mainly, yoga can provide us with skills that can influence and better interpersonal domains such as connectivity and compassion. When we practice yoga, there are personal changes that we might go through, it can be experienced in the form of an increased sense of self-awareness and a nurturing behavior towards ourselves. These changes, in turn, can lead to a more compassionate and a less defensive way of handling our relationships, as we’re able to remain calm and be more empathetic to our partner’s needs. Mindfulness is another important skill that is derived from practicing yoga (find more about practicing mindfulness p. 20), mindfulness can help us become more aware of our conditioned behavior and how it can affect others. This level of awareness can provide us with the power to shift how we respond in certain situations, essentially because a certain ability to regulate our emotions, responses and behaviors, has been unlocked, which directly impacts the stability and satisfaction in relationships. The last skill to consider is self-compassion. The foundation for this skill stems from yamas and niyamas, which are the ethics of yoga. These are considered to be the foundations of yoga, and they remind us to be mindful of the actions that we take, even if they are towards ourselves. When we have self-compassion, we can accept ourselves as we are, regardless of any self-imposed shortcomings or criticisms we may tell ourselves. Studies have also found that self-compassion can be also linked to lower levels of stress and anxiety as well as improved holistic wellbeing. So, now that we know the intrapersonal skills that can be gained from yoga, we can better understand how everyone in the family can enjoy yoga together!
Yoga for All the Family Couples Yoga Couples yoga can strengthen relationships, as it can be a new way of bonding with our partner. Both partners learn how to listen, understand and accept one another when we’re practicing self-compassion, for example, we’re able to empathize and respect one another’s feelings. There is a newfound trust that can be formed which can bring forth a stronger physical, emotional and intimate connection.
Kids Yoga Yoga is becoming increasingly popular in nurseries, schools, and other children’s programs, and rightfully so. Studies have found that the benefits of yoga for children are profound. The mind-body benefits of yoga for children can help with concentration, regulation of emotions, cooperation with others, and increase physical activity. According to the founder of Let’s Play Yoga (a yoga program for kids in Plano, Texas), “Kids have an over stimulating environment [...] and our children’s lives are becoming more stressful with all the activities, social, [educational], and family pressures”. Yoga has been found to improve both physical and mental health in school-aged children. Physically, yoga can help with balance, strength endurance, and aerobic capacity. Mentally, it can help with cognitive functions, such as focus, memory, academic performance, added to the relieving stress and feelings of anxiety, all of which can also improve behavior in the classroom. There are also ongoing studies that are suggesting that yoga can even benefit children living with ADHD through the improvement of its core symptoms such as being hyperactive, impulsive, and inattentive. Therefore, there is a growing number of schools that are implementing yoga into both physical education and classroom curriculums. Yoga can also be done as an interactive activity between parents and children. When yoga is playful and fun, it can be a bonding tool that also teaches compassion, trust and appreciation.
Yoga for All the Family
Fun tips for kids’ yoga: Simple yoga breathing exercise Take a deep breath in and hold it for a count of three. Breathe out forcefully, like you’re blowing out a candle. Repeat this for five cycles of breath.
Flying Bird Breath Stand tall, with arms at your sides and feet hip-width apart in standing Mountain Pose. Imagine being a beautiful, strong bird. Pretend to prepare to fly by inhaling and raising your arms (“wings”) until your palms touch overhead. Keep your arms straight. Exhale slowly as you bring your arms back down to your sides, palms facing down. Repeat in a steady motion with each breath: inhale as you raise your arms, and exhale as you lower your arms. Optional: Close your eyes as you repeat the movements with breath, and imagine yourself flying in the sky like a bird.
Yoga games Mirror, Mirror
This game is a good warm-up exercise to increase focus. One person starts as the leader. The leader chooses a pose to do and shows it to the others. The other players copy the leader’s pose as if they are looking into a mirror. Change the leader with each round of poses, so that everyone has a turn at being the leader.
Yogi Says One person is selected as the Yogi. The other players must do the yoga poses that the Yogi tells them to do if the instruction starts with “Yogi says.” If the Yogi doesn’t use “Yogi says,” then players do not do the pose. Keep changing the person who is Yogi, so that everyone gets a turn.
Red Light, Green Light Yoga One person is chosen as the “Stoplight”. He or she stands at the front of the room. The other players are the “cars,” and they start at the opposite wall. The Stoplight starts the game by calling “Green light!” The other players then use yoga poses to move forward. When the Stoplight calls “Red light!,” each player needs to be in a yoga pose and remain still. Everyone takes a turn being the Stoplight.
Yoga for All the Family Yoga for Middle-aged and older people With all the benefits of yoga, it’s not surprising that it’s a great practice for everyone of every age! Yoga can increase muscle mass, improve posture and balance and reduce the risk of falling, which makes it a remarkable method to fight joint and muscle pain, and actively lessen our chances of developing arthritis and spinal curvature. Adaptive yoga has made it possible for older people to take part in yoga too. Slower paced yoga such as Hatha Yoga, Restorative Yoga or yoga that includes chair exercises are generally considered a better fit. Basic and low impact yoga poses: Child’s pose. Mountain’s pose. Tree pose. Downward facing dog. Cobra pose. Warrior pose.
Recent studies in middle aged and older adults have found that mind-body practices can potentially affect the brain and behavior. The beneficial effects in the cognitive domain include improvements in executive function, processing speed and episodic memory (the type of memory related to a person’s experiences). Episodic memory tends to decline as we age, and the largest decline happens in old age. Executive functioning such as planning, problem solving, reasoning, and organization also has age-related decline. But research has shown that a body-mind practice such as yoga improves cognitive functions including episodic memory and executive functioning. The theory is that cognitive decline is due to reduced blood flow to part of the brain (due to aging). However, when we improve the bridge between the mind and the body, the parasympathetic nervous system increases blood flow to the brain, thus improving cognitive functioning.
Yoga for All the Family Prenatal yoga Yoga can be a great tool throughout pregnancy. It can promote physical and mental health in various ways. It can also help with labor preparation and even support your baby’s health! Studies have shown that prenatal yoga is safe to practice, but always consult with your doctor before making a decision. Prenatal yoga classes focus on breathing, gentle stretching, appropriate poses and relaxation. Some of the benefits of prenatal yoga include Improved sleep Stress and anxiety management Decreased lower back pain, nausea, headaches and shortness of breath caused by pregnancy Increased strength and flexibility in the muscles used in childbirth for an improved delivery experience Weight management
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