Tuesday 30 June 2020
Yoga in Bed - Five Easy Yoga Postures You Can Do in Bed to Gently Wake You Up
So, before you get out of bed, take five to ten minutes and practice this simple yoga routine.
Yoga in Bed Exercises
1. As you slowly wake, gently stretch out and lie on your back. Take a few rounds of deep breathing and gradually open your eyes.
2. Slowly sit up. Make sure your back is straight and supported. Raise your arms above your head and stretch your fingers out wide. Clench your hands, make a tight fist then stretch out your fingers.
3. Breathe in and interlink your hands. Slowly exhale as you stretch over to the right. Inhale and as you exhale return your body to the centre. Inhale and on the next exhalation stretch your body to the left. Repeat this stretch twice on either side.
4. Straighten both legs on the bed and practice 10 - 20 "windscreen wiper" motion with your feet. Relax and take 3 - 5 gentle breaths.
5. Lean forward from your hips and stretch the hamstrings with one knee bent and the other leg straight. Repeat on the other leg (it you have sore knees or if this feels uncomfortable, keep both legs straight and stretch forward)
6. Hug both knees to your chest. Curl your body up into a small ball. Rock gently from side to side 5 - 7 times each side. Lower your head to the bed, still holding your knees to your chest, take 3 - 5 deep breathes in and out. Gently, move your knees from side to side, giving a gentle wringing action to the back muscles. Lower your feet back to the bed and slowly straighten your legs on the bed.
7. After all that stretching, sit quietly for a few minutes, enjoying the stillness of your breath and the calmness of your mind.
Try and practice this simple yoga exercise sequence everyday for at least a week. If you like it and you want to try other yoga postures, email me and let me know what you require and I will happily supply you with a yoga schedule. Exhale and have a Happy Day
You can discover more yoga and meditation tips to hep you relax, reduce stress, and feel calm during your busy day; go to http://www.yogainspires.co.uk
Ntathu Allen
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Monday 29 June 2020
Yoga For Weight Loss Benefits
Yes, yoga for weight loss benefits may be the first thing you think about. However, yoga has many other benefits. Yoga increases your strength and flexibility as well as tones your muscles. Beyond the physicality, yoga is great for your mental well-being. It is a great way to reduce your stress.
To be completely successful with yoga and have it be your only form of exercise, you must make a full commitment to it. This entails at least a 90 minute class three times a week. The best yoga for weight loss is vinyasa or flow yoga, which is based on a series of sun salutations. This type of yoga includes popular, athletic and sweat-provoking positions.
Ashtanga is very vigorous and great for those who may take the class once, learn from it and do it later themselves at home. Power yoga, also very popular, is also vigorous and a great cardiovascular activity. Hot yoga, not named because of popularity but rather because it is done in a hot room to make you sweat more, is also a great type of yoga for weight loss.
Yoga works for weight loss because of the change that it invokes in your mentality. When you feel better about your body, that outlook affects your entire life. It seeps into your mental well-being, making you a happier person with less stress - or at least better methods to reduce the stress in your life.
Having a positive attitude in your life helps not only you but others around you as well. If you have a positive attitude, you certainly will not be likely to surround yourself with negative people. And this will only help your mentality in the long run which affects your body health. The happier you are with yoga's effect on your life, the more apt you are to stick with it and the more weight you will lose.
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Sunday 28 June 2020
Yoga for Weight Loss - Tips to Get the Results You Want
In most cases, yoga is not the single answer to a weight problem. You need to burn off more calories you consume on a daily
Select the Right Yoga Form
There are different forms of yoga, and some are more effective for weight loss than others. The forms that encourage slower movements offer a lot of benefits for the mind and may be effective at developing muscle over time, but they are not very effective at increasing your heart rate. This means they won't allow you to burn much fat, which is critical for weight loss.
You may want to learn the slower forms of yoga once you have reached your goal weight and you don't need as much fat burn, but during the weight loss process you want to stick with one of these faster paced forms:
Ashtanga Yoga
Hot Yoga
Power Yoga
You can find DVDs with instruction into all of these forms of yoga. You may also be able to find local classes, especially if you live in a big city with big fitness clubs. Your local YMCA is another place to check.
Focus on Your Breathing
Breathing is an integral part of yoga, regardless of the form you select. Pay attention to breathing on cue and bringing the breath all the way into your stomach. If you can get your mind into the practice as much as your body, you will get more out of each session. Not only does this have calming effects on the mind, but it may distract from any discomfort of working out and will help you ease into each movement to a greater degree.
Build Up Slowly
Yoga may seem to be easy, but it can actually be quite difficult for beginners. Resist temptations to jump right to advanced poses. Start at the beginning and advance as quickly as your body allows. If you push too fast you are likely to injure yourself or get frustrated with harder move and give up. Either way, it isn't good for your weight loss.
Mix It Up
Try to make yoga just one part of your overall workout program. If you focus only on yoga, then you need at least an hour of intense yoga five or more days of the week. If you aren't eating very healthy, then you would need even more.
It is better to mix yoga with running, speed walking, swimming, aerobics, or dancing. Do something different every day to keep the excitement alive. Or, pick one or two cardio exercises and rotate with your yoga workout. This will get your heart rate up on a regular basis to support weight loss.
Support Your Body
Finally, support your body by supplying adequate nutrition and daily water. A good multivitamin will help as well. Your body needs energy to get through the workouts efficiently.
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Saturday 27 June 2020
How Can I Use Yoga For Weight Loss?
My friend has always been interested in yoga and when she decided to begin an exercise routine she wanted to incorporate yoga into it. The problem was, she was getting conflicting advice on whether or not yoga was really good for losing weight. Can you really use yoga for weight loss, or is it solely for meditation and balance?
• While you can indeed use yoga for weight loss, you need to understand that not all yoga classes are the same and some just won't work for you if losing weight is your main goal. You'll need to find yoga classes that are tailored to lose weight and an instructor who understands your personal needs..
• If you want to lose a lot of weight yoga alone might not do it for you. You might need to add jogging or aerobics to your lose weight routine.
• If you only want to lose a few pounds or maintain your current weight, even the meditative yoga classes might work for you. By helping you build your core strength and improve your balance, these classes can help with milder weight reduction goals.
• Before signing up for any class, make sure your instructor understands that you want to use yoga for weight loss. He or she can tell you whether or not their classes will fit your needs and may be able to point you in the right direction if they aren't a good match themselves.
• If you want the best weight loss results from your yoga classes you'll want to look into specific yoga styles. The best types of yoga for weight loss include power yoga, ashtanga yoga and hot yoga.
• Make sure you work out at least three times a week. If you can't make it to yoga class that often, practice what you learn during class at home to get the most out of your yoga routine.
• Don't assume that yoga alone will help you achieve significant weight loss. You have to combine the right style of yoga with a healthy diet if you really want to shed the pounds.
It may take some work to find the right classes and the right instructor if you want to use yoga to shed those extra pounds. Once you do, however, the end result will be well worth it. Not only will you achieve your weight loss goals but you will be creating a mind-body balance that will last you a lifetime.
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Friday 26 June 2020
Self Care For Balanced Wellbeing - Mind, Body and Soul
Taking care of ourselves involves a lot more than taking our vitamins and hitting the gym. Our bodies are just one aspect of our total wellbeing. A balanced self care routine, involves the mind, body and soul. Often our emotional and mental wellbeing can have a significant impact on our physical wellbeing. Some of us take great care of our bodies, but pay little attention to our feelings, our stress level, or the negative self talk we engage in daily; all just as dangerous as the toxins found in our food and environment. Some of us, (raising my hand sheepishly) take great care of our mental and emotional wellbeing, reading books, listening to inspiring audios, attending seminars, meditating, being with and expressing our emotions in healthy ways but pay little attention to our bodies' signals and pleas for help.
As a life and spiritual coach and woman on her own journey, I am constantly looking for ways to create more balance in my own life and the lives of my clients. The following are what I consider essential parts of a balanced self care routine.
Know your needs and wants
What do I need and want in my life? What are my basic human needs and how am I doing at fulfilling them? Abraham Maslow's theory based on his observations of exemplary people, suggests that there is a hierarchy of needs: physiological, safety, love and belonging, esteem and self actualization. Knowing what you need, gives you direction and a sense of where you may need to set some goals and create experiences in your life to fulfill those needs and desires. If I am feeling fearful, how can I create more safety in my life? Journaling is an excellent tool for identifying your needs and wants. If you reread your journal entries, you will be able to see the common themes that continually come up. You can then brainstorm some ways you might be able to meet your need for love, safety, etc.
Be aware of your energy
We are beings of energy and as we experience challenges in our lives, we can become blocked or drained. It's important to identify what is life giving and what is not. What drains us vs. what infuses us with excitement and passion. Being aware of your energy throughout the day, can help you stay grounded, and proactive so that you don't suddenly find yourself exhausted and overwhelmed at the end of the day or week. There are many small ways you can manage your energy throughout the day through deep breathing and grounding techniques. There are also some amazing ways to keep your energies aligned, such as aura and chakra balancing, reiki, and sound healing, to name a few. The goal is to keep our energy/life force flowing freely.
Be with your emotions
Although it's seems easier to stuff them, numb them, eat them, brush them off, medicate them, we pay the price of avoidance eventually. Emotions are meant to be experienced, and let go. They are part of the human experience, but we have become very clever at building dams and erecting walls, to avoid them. A good question to ask several times a day is "how am I feeling"? Being with whatever is coming up simply means letting yourself experience the anger, sadness, frustration, breathing into it, and letting it pass through you and out. For those blocked emotions from past hurts and traumas, we may need a little extra help from therapy or coaching. I have found Gestalt therapy and Core Energetics to have a real impact in releasing blocked emotions.
Taking care of your physical body
Taking care of our bodies, involves paying attention to signals as well as living a healthy lifestyle. Your symptoms are often signals of emotional issues you may not be dealing with. A great resource for mind body connections, is Louise Hay's You Can Heal Your Life. She lists illnesses and their possible emotional component.
A healthy diet and regular exercise are basic ways of taking care of your body. There is so much out there on superfoods, foods as cures, juicing, ways to exercise depending on your particular body issues and simple changes we can make to reduce the toxic load in our bodies. Know your body and its own particular needs and make a plan based on what you need and want for your body. Having a physical and a full set of lab work done on a yearly basis can give you essential information about your physical health, information you can then use to create your own unique plan for greater physical health.
Change Your Self Talk
The things we say to ourselves can be painful, toxic and a danger to our wellbeing. We all engage in negative self talk. We say: I can't, I'm not good enough, I'll never find someone. You name it we say it and we say it over and over, reaffirming what we don't want, thereby calling it forth into our lives. If we have the power to call forth what we don't want, we must also have the power to call forth what we do want. Affirmations and mantras are two great ways to change the way we talk to ourselves. There are also some thought stopping techniques, like mentally saying, STOP or DELETE, when we find ourselves engaging in negative self talk. Shifting our focus, distracting ourselves through doing, is also an effective way of getting out of our own heads. Meditating is a way of emptying out the mind. Gratitude works wonders since you can't hold a negative thought a thought of gratitude in your mind at the same time. Take time to feed your mind inspiring and positive images and words.
Creative Expression
Express yourself! Find ways to create. It doesn't matter if you are an artist, writer, accountant, restaurant owner, dry cleaner, there are always ways to express yourself creatively. We are meant to envision, imagine, produce, create. Find your way to express who you are and leave your unique imprint on your world. Nurturing your creative side keeps you active, excited and feeling alive and purposeful.
Setting Boundaries
Learning how to meet our own needs, means sometimes we will have to set up boundaries, such as saying no to the people in our lives. For some of us this can be extremely difficult. Asking for time to think about the request, gives you space to evaluate whether the request is something reasonable, within your value system, but more importantly whether it is something you even want to do. Checking with yourself and whether it will interfere with your needs is self care.
Developing healthy intimacy with ourselves is vital to setting healthy boundaries and having healthy relationships with others. We often try to create intimacy with another person, without having a healthy understanding of ourselves. We cannot be truly intimate with another if we are not intimate with ourselves. As within, so without.
Spiritual Practice
It doesn't matter what you believe in; a spiritual practice, whether it is spending time in nature, in prayer or meditation, yoga, or attending mass or the synagogue, can be a very special part of your self care process. Even atheists have what may be considered a spiritual practice in which they focus on nature and love rather than a deity. Find what resonates with you. Developing a spiritual practice allows you to get quiet, to experience the magnificence of your life, to answer questions you cannot answer with only your mind, to be in the now, to hold your life as a sacred.
Self care is about nurturing, feeding and caring for ourselves so that we can fully engage with life, love, be loved, and live happy and successful lives. First we do it for ourselves and then for those we love, for when we practice self care, we teach others how to treat us and how to truly live.
Stephanie Gagos is a Life and Spiritual coach, survivor advocate, writer and educator. She is currently working on her memoir, My Voice of Truth as well as a self help book. Visit her sites for information on coaching fees and free resources. [http://www.myvoiceoftruthcoaching.com] and [http://www.myvoiceoftruth.com]
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Thursday 25 June 2020
What Type of Meditation Techniques Are Best For Me?
So far, the site that most clearly defines meditation is Wikipedia. One of the best ways to define this exercise is probably an action or exercise that increases your awareness.
In specific, meditative techniques allow you to achieve an awareness of self. It does this because meditation techniques focus the mind to pass the clutter of thoughts and jumbled thinking patterns. The idea is to be able to think clearer and become more relaxed. Hence, all these techniques allow us to accomplish this.
The stresses of life can have a dramatic effect on us. As we attempt to deal with all the various problems that come our way, we are mentally worn down. Much in the same way our bodies need proper exercise to remain healthy, so do our minds need proper stimulation to stay efficient. By becoming better attuned with our consciousness, we achieve this. In fact, practicing meditation techniques is really the only way to permanently accomplish this endeavor. If you meditate properly, you free your mind of burdensome and chaotic thought patterns. Who doesn't want to be less stressed and more focused?
Ok, so basically these techniques will help you become more relaxed, think clearer, concentrate better and more. But these things in and of themselves are not the act of meditating. Concentrating on something is not meditation. Finding one self in a relaxing position or performing certain poses is not it either. There are a number of meditation techniques that will help a person achieve plenty of benefits in their life.
Popular Meditation Techniques
1. Zen - One of the most popular and well known meditation techniques is called Zen Meditation. This meditation technique was developed by Zen monks. Zen is about achieving a state of absolute stillness and emptiness. While Zen meditative techniques are regarded as some of the easiest and most effective to perform, they take time and effort to master. This technique is centered on sitting in the lotus position to achieve a stillness of thought.
2. Mantra - Another well known meditation technique is Mantra. Mantra is an exercise that many people tend to associate with meditating in their minds. Mantra techniques involve chanting or 'mantra repetition.' This is a meditation technique that achieves a state of awareness through the use of sound. In fact, one of the most popular techniques in the United States - transindental meditation- is an example of a mantra meditation.
3. Vipassana - A third well known technique is Vipassana. Vipassana is a Buddhist technique that focuses on breathing. If we consider the fact that breathing is an every moment occurrence and a necessity for living, then we can begin to see how concentrating on this aspect of life can have a significance. Vipassana is a meditation technique that essentially teaches one to be aware of their breathing, from which (when done properly) there is a state of awareness that is attained.
Other Techniques
There are many other techniques that are available. These three just happen to be the most well known and practiced in the west. What you will notice is that all three have the same goal in mind - which is to attain a higher state of awareness. Remember, one of the most common purposes of meditating is to become better aware of the self, which in turn, produces a healthier mind. It's interesting that regardless of the differences between meditation techniques, the goal remains the same.
All of the differences in the techniques mentioned in this article are actually examples of how each of them lead to the same goal- that of achieving awareness. It's like the saying goes "all roads lead to Rome."
In this case, all these different techniques lead to enlightenment and awareness in addition to many other kinds of mental, psychological, social, and physical benefits.
Whether the meditation technique you use focuses on sitting, walking, laying down, breathing, repeating a mantra, or chanting, it will lead to benefits in your daily life and to benefits in the lives of those around you.
Sonia Gallagher is a recovering workaholic, personality type A attorney. She now shares the benefits of meditating with other stressed out parents, students, business owners, and professionals- who can most benefit from doing meditation (even for just 10 minutes) and helps others to reach their goals and counter negative self-talk and other obstacles through The No Fuss RoadMap [http://www.mymeditationgarden.com/solve-common-problems/en-route-the-no-fuss-roadmap-to-driving-your-life-in-a-new-direction/] to Driving Your Life in a New Direction, a great tool for anyone looking to take control of the direction of their lives and have more fulfillment.
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Wednesday 24 June 2020
Yoga For Kids
A large number of yoga retreats are available for kids in America and several other countries. Yoga retreats can be very good options for yoga enthusiasts as well as yoga teachers. Most yoga enthusiasts look forward to a vacation at a yoga retreat to enjoy a stress free life for a few days.
In the present era, Yoga is considered extremely significant for kids. School education has become tough and with that, they can hardly get time from their homework and tutorials. It leaves them with absolutely no time for recreational activities. In many cases, schools only focus and concentrate on academic skills. There may be barely any spare time for physical exercises. With the help of yoga, they can practice different exercises such as breathing, increasing body awareness, and improving the posture and flexibility of the body. This also helps kids to increase their attention and concentration power. These days, kids are pressured to be competitive and perfect in whatever task they perform. For that, they require a healthy mind and body. Video game parlors and online gaming has drifted the attention of kids. Instead of playing real games such as basketball, baseball they are now opting for video games. These games are certainly exciting and thrilling but leave their body and mind less active. In the long run, it might lead to different health problems.
For this reason, many schools have included yoga as one of their subjects. This has brought about a lot of change in the student's performance. Yoga does not necessarily mean only exercises. It also teaches kids how to handle stress, improve concentration, what to eat, how to sit, and many more basic daily activities that make them better and healthier individuals.
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Tuesday 23 June 2020
Mindfulness Meditation For Success - The Science Of Happiness
The science of happiness can be understood much more often in your daily life.
I mean being more content and happy than you have actually been is an incredibly difficult task to accomplish, but not in the practice of it once you get the hang of it and keeping familiar with exactly what you have discovered.
I still say that with mindfulness and happiness you can succeed at anything you set out to do in life.
The path that you have picked that led you to your current scenario was not a couple of days or months in the making, however was a strenuous and long course that has covered through several years.
In reality it has actually taken you as long as you have been alive to end up being what and who you are today.
It has actually taken you that long to achieve exactly what you have accomplished, and to come to your current condition.
Does Meditation for Joy and Happiness really work?
By making the effort to practice and believe mindfulness and happiness and meditation for success, and exactly what you have in your life is truly exactly what you desire.
If you are entirely pleased with how and the manner your life is going, congratulations-do more of what you have been doing and you will get more of exactly what you already have in your life.
If who you are, exactly what you want, what you have, and your present conditions are less than what you want, or maybe are far from exactly what you want, you might want to consider mindfulness and happiness.
Meditation for joy and happiness can begin helping you along with some basic changes you will have to make in your life.
Failure to make those changes will discover you continuing to look for the important things you actually would like in your life as the years pass by.
Previously I discussed meditation and about your higher-self and self-awareness realized for a better life.
Is Happiness created Within?
Some of this that you read will appear a bit boring when it comes to meditation for joy and happiness, and it might at first not sink in, triggering you to ridicule meditation for success.
As the Course in Miracles teaches, "Do not be afraid to look within," and when we go within to the core of who we are can be truly exciting.
I 'd like to suggest to you that before you might take lightly rather than deeply how mindfulness and happiness meditation can assist you through your life, ask yourself whether you want it to be true-then for your benefit, and please give yourself the chance to see it as true.
In this day and time with all the important things we have to handle in our lives it is very difficult to remain on a favorable level and be happy all the time.
Finding Happiness
It's not often that we think and stop is there actually the science of happiness.
Simply taking a couple of minutes a day to merely go within yourself to the core of who you are, by yourself will assist you to keep things in a right-minded perspective of how to achieve your dreams and goals and get the life you want.
I mean, the point of this article has been to help you see that instead of being unhappy about the situation you remain in, you can discover a way to uncover the light of your destiny.
Mindfulness and happiness and meditation for success may open the door so you will see that life is here to offer you the life you want, and not to keep happiness and success from you.
(As always I suggest searching the web for more enlightening material on how to do mindfulness meditation and make it a part of your daily routine for a better life.)
To uncovering your inner light!
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Monday 22 June 2020
Self Help For Success In Life - It's In Your Positive Mental Attitude And Beliefs
Over time, "I'm not smart enough" became my belief about myself and my ability for success. For twenty years, I wouldn't take on certain challenges. I "knew" I'd never be a professional speaker or write a book or articles. I "knew" I wasn't smart enough for things like that, so why even try? My lack of success and limited potential seemed to be completely dictated by ONE moment when I was nine years old.
Not so. Years later, I learned a powerful self help principle for success - Reality does not hold back. Our perception of reality holds us back. I learned that "being tutored" was simply what happened, but I perceived it to mean - "I must not be smart enough". The reality of being tutored hadn't held me back; my perception of "being tutored" had held me back.
Everyone has belief barriers in one form or another, which were developed as a result of having an experience, making it mean something, formulating a negative attitude, and reinforcing that attitude over and over and over until it became a self-limiting belief.
Here are some examples of self-limiting attitudes and beliefs that can hold us back from success in some areas of life:
I'm not smart enough. I'm not good enough. I don't have the right background. I'm not lovable. I just don't have the time. I'm too shy. I'm too tall....too small.. Things never work out. I'm just not cut out for that. I'm too old. I'm too young. I hate myself. I've never been any good at that. I'm not worthy. I never catch a break. I'm too stubborn. I don't have enough patience.
What belief barriers hold you back from success? As you consider your limiting beliefs and your past experiences that gave rise to them, imagine that a couple of doctors performed surgery on you.
From head to toe, they removed every bone and piece of soft tissue from your body and analyzed it closely under a microscope.
Here's the ten million dollar question - Is there anywhere in your miraculous body that those surgeons would physically find an organ called, "I'm not good enough"? Is there anywhere the surgeons would find a bone or some other anatomy called "I'm not smart enough" or "I don't have the right background"?
Of course not! No such thing exists in your body like your collarbone exists. Such limitations are not tangible. Limiting beliefs only exist in your language; your attitude; what you say about yourself.
Relative to "being tutored", was it possible for me to say something more positive to myself? What if I had said or adopted the positive attitude, "I'm spending extra time filling up that big, smart brain of mine?" Had that been my self help attitude about being tutored, my success in many areas would have come much more quickly.
Once I understood that my belief about being stupid, ONLY existed in my language because of what I'd been telling myself over and over for years and years, I instantly became smart enough to start a business, begin the journey to being a speaker and writer! I didn't become "smart enough" by going back to school and making good grades. It instantly happened when the "I'm not smart enough" lie I'd been telling myself was exposed.
Never forget your ability to call into question the disempowering attitudes that you have believed about yourself. That's a powerful form of self help because in doing that, you expose the lies and instantly see new possibilities for yourself and your capabilities. From there, you can have instant progress and success where there has been none before.
What lies have you been telling yourself, about your own capabilities, that don't enable you to reach your next level of success?
Copyright 2007
This article content is from Bill Dyer's Award-Winning Book, When Life Blows You Down. To receive FREE tips on "257 Ways To Appreciate This Moment And Create A Life You Love", go to: [http://www.appreciatethismoment.com]
Bill Dyer
Professional Speaker/Award-Winning Author
336-379-0777
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Sunday 21 June 2020
International Yoga Day
It was on September 27, 2014 while addressing the 69th session of the United Nations General Assembly our Honorable Prime Minister Mr. Narendra Modi proposed the world community to adopt an International Day for Yoga. In his words, "Yoga is an invaluable gift from our ancient tradition. It embodies unity of mind and body. It is not just an exercise but a holistic approach towards our health and well being". This resolution was endorsed by 175 member states and 21 June was declared as the International Yoga Day.
What is Yoga?
Yoga is a mental, physical and spiritual practice that originated in India. It is an ancient practice. The word Yoga means Unity which symbolizes the unity of mind and body. It works on all the levels of the body including mind, body, energy and emotion. It is an easy and safe way to stay fit and healthy forever. It just need to be practiced regularly with right body movement and breathing. It regularizes the functioning of all the organs in the body and prevents our body to get disturbed due to some unhealthy situation. This is the message that the International Yoga Day wants to spread between people.
Ideally practicing yoga regularly in the morning provides outer and inner relief. It keeps away the countless ailments at both physical and mental level. Practicing the various Asanas strengthens the body and mind creating a feeling of well being. It sharpens the mind, improves brainpower and help in high level of concentration. The feeling of well being enhances the social well being. Improved concentration level creates inner peace to the mind. Yoga is a philosophy which develops self-discipline and self awareness within regular practice.
5 basic Yoga poses for beginners to do on this International Yoga Day:
Balasana (The Child's Pose)
Kneel and bring your chest down onto your thighs and your forehead to the floor. Your arms should stretch by your side with your hands next to your feet. Slowly breathe in through your nose and notice the back of the chest expanding and the ribs widening. As you exhale try to sink the buttocks back down toward the heels feeling the spine gently bend over the thighs. Stay here for 5-10 breaths, or however long feels good for you.
Benefits:
Releases tension in the back, shoulders and chest
Helps ease stress and anxiety
Flexes the internal organs and keeps them flexible
Regulates circulation in the body
Cools the mind and body
Bidalasana (The Cat Pose)
Move into a tabletop pose with the wrists directly below the shoulders and knees below the hips. Push the palms into the mat to make sure your shoulder blades are broad.
While inhaling, look forward and reach the tailbone toward the sky. While exhaling tuck the chin to the chest and reach the tailbone to the floor. Continue through this movement. Allow the breath to lead and feel the entire spine being massaged. Try to keep the creases of the elbows facing each other to protect the joint from hyperextension.
Breathe through 5 rounds.
Benefits:
Develops posture and balance
Strengthens the spine
Stretches the hips, abdomen and back
Increases body synchronization
Massages organs like stomach, kidneys and adrenal glands
Adho Mukha Svanasana (Downward Dog Pose)
Take the palms a little wider than shoulder width, tuck the toes and lift the hips into the air. The chest moves back toward the thighs. Relax the head and keep the arms straight. Roll the shoulders away from the ears. Bend the knees and start to walk with one heel down at a time. It is important to keep the hips high than to get the soles of the feet to the ground.
Benefits:
Builds strong bones.
Fights slumpy-posture syndrome
provide a great ankle and calf stretch
Increases blood flow to face and brain
It opens up sinuses and clears nasal congestion.
Uttanasana (Standing Forward Bent Pose)
Walk your feet toward the hands and let the upper body hang. The neck and head should be relaxed and the knees should be bent to start with. As you inhale find stretch through the spine and while exhaling move the head slowly towards the feet.
Breathe 10 rounds here.
Benefits:
Stretches hips, hamstrings, and calves.
Keeps the spine strong.
Releases stress, anxiety, depression, and fatigue.
Calms the mind and the nerves.
Activates the abs muscles.
Trikonasana (Triangle Pose)
From the standing position, widen your to about a leg-length. Turn the right foot out to the side, so that the heel is aligned with the centre arch of the left foot. Keeping the arms parallel to the ground reach out to the right side. Keep both legs straight with the thighs engaged. When you can't reach any further, align the arms so that they are in one line. The chest remains open and the torso stretches. Breathe 5 rounds here and then repeat on the other side.
Benefits:
Improves the function of blood through body.
Strengthens the hips, back, arms, thighs and leg.
Reduces blood pressure and stress.
heal indigestion.
Calms the mind and reduces anxiety.
Approximately 200 million people around the world practice yoga, majority of them in India, and over 20 million in the United States. With the motion for an International Yoga Day, more people will become aware of the system of yoga and will be encouraged to follow a spiritual life style, a life that is healthy. Let this be a grand opening for the world community to realize the worth of oneness.
Let's take this oath to stay healthy with peace and make this International Yoga Day a day of harmony.
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Article Source: https://EzineArticles.com/expert/Atanu_Bose/2301360
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Saturday 20 June 2020
Make Self-Care A Top Priority!
Women tend to have many reasons for disregarding self-care but here are a few:
- Lack of time.
- Lack of self-worth.
- Procrastination.
- The belief that the needs of others are greater than our own.
These reasons may feel valid to you but do you also feel worn-out, under-valued, frustrated and unfulfilled? If you are honest with yourself, you are probably feeling a few of these emotions as well as a lot of other negative ones too!
Try practicing this as part of your new belief system: "Self-care leads to happiness. Happiness makes me a better mum."
When you accept this as being true, you will quickly learn to value self-care and all that it can offer you. You must learn to prioritise moments of time out so you can fulfill your own needs and achieve your own goals.
Do not get caught in the trap of thinking you cannot leave the house else everything will fall apart! Rely on your support network: husband, partner, extended family members and babysitters who can all help to take care of your children while you take some vital time out to care for yourself.
Set aside some time in your diary to do something that will help you to relax, something that you enjoy or something that will help you to attain a certain goal. Ensure whatever it is you do with this time makes you feel good. Prioritise this time and do not cancel it to satisfy the needs of someone else. It is okay to put yourself first sometimes!
Looking after your own needs will invigorate you and restore your energy levels. Allow yourself to focus on your needs so you become a more content woman. A happier woman always makes a better, more loving mum - so what do you have to lose?
If you are desperately in need of time out and want to clearly focus on creating the life you really want, contact Empowering Mums today: you have nothing to lose and everything to gain!
Start your journey today - achieve confidence, balance and joy.
Tracey Wall is a professional personal coach and director of Empowering Mums. Empowering Mums enables mums to live their dreams and aspirations, to become confident, balanced, fulfilled and happy women. We work by supporting and encouraging mums to take ownership of their lives, make positive changes, fulfil their potential and live their lives to the full, achieving life-long ambitions and goals in all aspects of their life. Become the woman you strive to be and live with intention, not regret! Contact Empowering Mums today on 01606 785 357 or visit http://www.empoweringmums.co.uk for more information.
If you have enjoyed this article, Empowering Mums produces a quarterly newsletter, Empower, which aims to support mums on their journey towards achieving confidence, balance and joy. Please visit http://www.empoweringmums.co.uk to subscribe to the latest issue of Empower.
Article Source: https://EzineArticles.com/expert/Tracey_Wall/383315
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Friday 19 June 2020
Thursday 18 June 2020
Calming Meditation Techniques for New Mothers
Now, let me tell you a little secret... you already know what is best for your child. You know your child better than anyone, you will spend more time with your child than anyone else and you will make the decisions about how to raise your child the best way you know how. So, listen to advice, read books, and observe others, and feel empowered to combine all of the information at your disposal to make the best decisions you know how. When you find you've lost yourself on the rollercoaster of midnight feedings, and your great aunt's advice, take a moment to connect again with yourself and your little one and start fresh.
Finding just ten minutes a day to refresh yourself will do wonders for you state of mind as a mother. Try any or all of the three meditation techniques below, or choose something that you know you enjoy. Meditation techniques range from standing on you head in a traditional yoga pose, to knitting quietly to running. The most important thing to remember is that
you deserve this time for yourself.
Traditional meditation can be very helpful. Often insight into life's little dilemmas will show up clear as day in a quiet mind. If this type of meditation sounds like something you would enjoy, try finding a quiet place away from the noise of the house. Find a place to sit that is comfortable but will also keep you alert. Focus on your breathing and choose two phrases or words to repeat during each inhale and exhale.
Choose empowering words that resonate with how you are feeling. Some examples are; peace, strength, let go, relax, and enjoy. If your mind strays from your breathing gently remind yourself to return your focus to your breath. As you continue your practice you will notice you are able to focus for longer and longer periods of time, both while meditating and throughout the day. Also, a feeling of calm will begin to permeate your
days.
If sitting quietly doesn't seem like something you would enjoy, another option is Stream-of-Consciousness Journaling. Find yourself a blank journal, anything will do, and a good pen. Make yourself comfortable and begin to write. Write down everything that comes to mind whether it makes sense or not. Don't edit your thoughts or feelings even one little bit. Remember no one will read this but you. While writing see if you can begin to observe your thoughts as they pass through your hand. Remove yourself from the business and find a quiet serenity behind where the thoughts and writing originates. If you truly allow your hand to write without the interference of your conscious mind you may be quite surprised at the wisdom
that originates from within you. Try it, you might just enjoy it.
Another option if you are not keen on writing is to do collage work. This doesn't have to be the next Mona Lisa, you are doing this solely for yourself. Begin by collecting old magazines and go through cutting out pictures and words that move you or resonate with you. When you feel inspired, combine them into one collage. You will be surprised at the themes that emerge from this exercise because when choosing visual images we tend to react more subconsciously than when choosing words to express ourselves. These collages are very therapeutic for purging that deep desire to express oneself and are a wonderful step on the way to finding that still place in your mind. Collages made this way are very meaningful and also make great gifts if you feel like sharing.
Giving yourself a little extra time each day to reflect and settle down will make you a better parent. It is important as your child grows that she sees you caring for yourself. Children learn by example after all. So get your rest, care for your body, listen to your soul, and you will be the best
parent your child could ask for.
Ronee Parsons is a Certified Aromatherapist a Work-At-Home Mother and the owner of [http://olybaby.com].
For more information about caring for yourself and your family naturally visit the Oly Baby Website or sign up for the Oly Baby Newsletter at [http://olybaby.com/newsletter/?p=subscribe] .
Article Source: https://EzineArticles.com/expert/Ronee_Parsons/33916
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