Yoga Blocks: All You Need to Know

The purpose of Yoga is to build strength and harmony in mind and body. It has so many health benefits. Regular yoga practice reduces stress levels and improves fitness. There are many poses designed according to the need and limitations of human bodies. They are supported by various props. Yoga blocks are such a prop. Yoga blocks are one of the important props of Yoga. 


What are yoga blocks used for?


Yoga blocks make poses more accessible. They are made from bamboo, cork, foam wood, etc. 
They support the body in a way that it can settle in the pose. They support a range of motion. They can be accommodated at the low, medium, and high positions. So, you should have them while doing yoga. They act as a tool for building strength and balance resulting in more advanced postures. 


What are the benefits of yoga blocks?

There are many benefits to yoga blocks. And they are worth it. We have mentioned some of the benefits below – 
● They support a wide range of motion. So, the distance between you and the floor is shortened. It brings the floor accessible to you. 
● They make sure correct alignment is established. 
● Some people are suffering from injury and have physical limitations. These yoga blocks make yoga accessible to them. 
● They can accommodate several positions. So, it is easier for beginners to get into the poses. 
How many yoga blocks do we need?


If you are new (just starting yoga), a person with limited physical capability, yoga master – all of you can use yoga. They are the pathway for a better body and mastering the art of yoga. The number of yoga blocks depends on the poses and personal preference. Though it is better, to buy two blocks. It will make practice easier. With two yoga blocks, several poses can be performed. You can rest the upper part of your body with one and the lower part with one. It makes doing poses easier while giving your body relaxation. 


How to clean yoga blocks?


Yoga blocks need certain maintenance. If you are someone who practices yoga every day then the yoga blocks need to be cleaned frequently to get rid of sweat and odor. The cleaning process depends on the material. Yoga blocks are made of several materials. They include cork, foam (EVA), or woods. Cork and wood are eco-friendly materials. So, they can be cleaned easily. If the material of your yoga block is EVM foam then you can wash it with mild soap. In the case of cork and wood, all you need is a wet cloth since cork is a sustainable eco-friendly material. Always make sure to use a mild dishwashing detergent. Hard detergent can destroy the yoga blocks over time considering the components they are made with. It is also advised to avoid machine washing. Washing with hands can give your yoga block more sustenance.  
How to stretch with yoga blocks?


Yoga blocks are used for stretching purposes since they make it easier. For stretching with yoga blocks, you can try the Elevated Butterfly Stretch. For this pose, place the block under your right ankle. Helps you to sit on the lowest side and flex your foot on the block. Lean forward to bring your torso towards your right ankle. Then hold and turn your torso back to the center and come back up to sit fall. 


Different yoga block poses

There are other poses in yoga practices using yoga blocks for flexibility and strength. We have selected some excellent poses which will help in enhancing flexibility and strength. They can be done in any position. 


Virasana 


You can also call it Hero’s pose. For this pose, you need to kneel your knees and feet at a hip-length distance. After that, keep the block in between the shins. Move the body back gradually and sit on the block. Then engage the core by lengthening the spine. Make sure your weight is on the neck. You can get the advantages of feet, ankle, and thigh stretching while sitting by this pose.


Ardha Chandrasana


This pose is also known as the Half-moon pose. In this pose, you need to position the blocks six to twelve inches towards the foot standing. Then step into the right foot and straighten the leg (right) in a position which is high lunge all while holding the block. Then, elevate the left leg in a lateral position towards the floor. Now turn your entire body (front side) to the sidewall facing. This pose increases our mental focus.


Supta Baddha Konasana


You have to take two blocks for this pose. The base of the feet needs to be aligned for this pose. For this, let the knees fall free. Then the heels should be drawn towards the gluteus muscles. Then the block needs to be under the thighs in a lower or medium place. This position provides the thighs and hips to release in the easement. 


Matseyasana 


This pose requires you to be in a seated position with two blocks. According to your shoulder blades, adjust one block at a height in a medium position. Then put the next block in the place where you will put your head. Free the shoulder blades in one block and then lean. Now in the next block, release the head. Last, let your arms relax at your sides. This yoga pose helps us to increase the ribcage, torso creating space that allows for breathing more deeply. 


Are there substitutes for yoga blocks?


Yes, Yoga blocks have substitutes. You can use firm cushions, folded blankets, or a stack of books as a substitute for yoga blocks. But they are for the short term. You should buy a yoga block.


Final Thoughts


Yoga blocks make poses more accessible. They also help to advance the practice. Yoga has so many proven benefits. We all know that. We don’t have to go over them since you are here. If you are here, you are aware of them and thinking about yoga. Yoga blocks help with the practice and make you better in the path of your fitness journey. 

Please follow and like us:

All about Yoga Balls


Yoga balls are a common name in the fitness world. It is made with soft plastic, with a diameter of approximately 14 to 34 inches. It was used by physical therapists at the beginning of its creation. But now its use has spread to several things. The reason for such diverse use and reach is that the body responds better to the irregularity of the ball leading to more enabling of core muscles leading ultimately to strength. Today yoga balls are used in so many things. They are also used in pregnancy-related issues since they can take the weight. And help with exercises.


What are yoga balls used for?


Yoga balls can be used for a number of workout sessions including yoga. They are widely used in athletic training, exercise, and physical therapy. During exercise, they give a benefit to the body. The body reacts to the inconsistency of the ball surface rather than the hard surface. The unstable surface of the recruits more muscles. They are also used to find a neutral spine position, develop proper posture and overall control, increase lumber mobility, balance and mobility, and abdominal and back muscle strength, and Learn to lift properly.  

What are the benefits of yoga balls?


There are a lot of benefits of Yoga balls. We have mentioned some below –
● They increase the strength of muscles in the core. The core muscles are the large muscles in our upper and lower body. They contain muscles of the abdomen, lumbar, and the ones that keep the spine and pelvis in balance. Using yoga will not only increase its strength but also improve their coordination.
● They strengthen the lumbar muscles. The mobility of lumbar muscles increases while using yoga balls. They can be used as a workout recovery tool by people with weak lumbar muscles.
● Improve Muscle Coordination. By exercising using a yoga ball, your strength increases so you can lift more weights. It increases the coordination of muscles. 
● Yoga balls are used during aerobics. The latest workout routines help to improve cardiovascular health. 
● They help to improve flexibility
● Yoga balls are one of the most important workout recovery tools. They can be used to improve flexibility. During high-intensity training, extra strain on bodies can hamper the growth. Yoga balls can be used to relieve these strains. 
● During workout sessions, yoga balls strengthen the muscle and spine
● They are used in Physiotherapy sessions especially for orthopedic problems

Can we workout using yoga balls


There are many exercises one can do with a yoga ball. Yoga balls are always recommended for a full-body workout. They help to strengthen and stretch the body while improving core stability and balance. Working out with a yoga ball takes traditional strength training to a new level. It is a great balance training tool. We have mentioned some yoga ball exercises for a fun full-body workout.


We can do squats. It is recommended to do it 8-15 times. 
One can do bird dogs with a yoga ball. 8 times should be sufficient. 
Supine bridges, 8-15 times can be done with the yoga ball. 
Push-ups 8-10 times
Abdominal tucks 8-10 times
Hamstring curls 8-15 times
Crunches 8-15 times
Walk-outs 6-8 times
Balance sitting on the yoga ball with hands on the hips. 
T, Y, and I exercise. 


Are yoga balls good for posture?


Yoga balls are very good for posture. They improve stability and balance. That is why a lot of people use them as chairs in the office. To correct your posture with yoga balls, you can do an exercise. Make sure to sit in a way that your knees are at a right angle with the feet flat on the floor. Do each of the core-strength exercises five times and maintain good form. You can increase it to 12 to 15 repetitions gradually. If you exercise regularly with the ball, you can maintain your spine curve naturally. This will protect your back and spine. Even if you just sit on it, it helps with your posture. You may fall or struggle, but as you try to maintain your position, you adjust the natural curve of your back. This trains you to maintain proper posture.


How to use a yoga ball?


Muscle imbalance can occur quickly in your body if you don’t know what you are doing. That’s why you should start some light exercises. Every exercise has different functions. So, it’s better to follow the poses carefully. It is important to find a neutral lumbar spine position. For that round the lower and upper back slouching slightly on the yoga ball. Then begin bouncing lightly on the ball. You should allow the body to find the straightened posture. The stomach muscles are required to work the entire time to keep this balanced and neutral posture. Then you can do abdominal crunches. Doing abdominal crunches on a can help you maintain core muscle balance.


Benefits of using yoga balls during pregnancy?


Yoga balls can be used during pregnancy. They help to exercise, making sure the extra weight is supported. Also, change the gravity (center) that is caused due to pregnancy. For some positions, movements, and bouncing during labor, a yoga ball can be used. Yoga balls are often used to induce labor.


Final Thoughts


Yoga balls are extremely effective. Their proven benefits can be seen all over the internet. They are used in a wide number of places for various reasons. They result in improved back and spine health, core stability, posture, and muscle balance. A fit body is extremely important now. It gives us the strength to face various struggles. Exercise and yoga give us a physically and mentally strong body. Yoga balls make the workout easier and give added advantages to our body.

Please follow and like us:

Yoga Nidra


What is Yoga Nidra and Where did it Originate?


An ancient technique originated in India, Yoga Nidra is a powerful technique that can control your body’s relaxation response. It’s a state where your body is completely relaxed. It is sometimes also referred to as psychic sleep, the “going to sleep” sensation that is typically achieved through guided meditation. Yoga Nidra is said to be as old as yoga itself. Simply put, Yoga Nidra is a deep sleep under the spell of spiritual meditation.


What Happens in Yoga Nidra?


It’s a process that enters your consciousness into NREM delta wave sleep, it is associated with the release of increased endogenous dopamine in the ventral striatum of the brain. Being in this state reduces the flow of blood in parts of the brain associated with controlling actions, such as the prefrontal cortex, the cerebellum, and the subcortex, which reduces the desire for action. 


It starts with specific breathing techniques that trigger your relaxation responses, which then balances the sympathetic and parasympathetic nervous systems, and this process also balances the left and right brains. Your brain is then shifted from the awakened state with lots of brain activities, the beta state, to the alpha state, which is a more relaxed state. In this alpha state, the mood-regulating hormone serotonin is released, and that helps to calm you down.


It is shown in research that people spending more time in the alpha brainwave are less prone to anxiety and stress than people who don’t. In simple terms, when your brain shifts into an alpha state it starts the process of “powering down,” otherwise put, it’s your brain going into a state of rest with slower, restorative brainwave activity.

 
What are the Benefits of Yoga Nidra?

Yoga Nidra helps in improving the variability of your heart rate, and also measures a balance in your autonomic nervous system. The regular practice of Yoga Nidra is proven to reduce stress, anxiety, and tension. It also makes the autonomic responses of high anxiety, like headaches, giddiness, chest pain, palpitations, sweating, and abdominal pain well responsive. Research has also shown that it can boost self-esteem and alleviate stress. It takes on to the deepest possible state of relaxation while still fully maintaining consciousness.
It is often used to help soldiers coming from war to cope with their posttraumatic stress disorder (PTSD). 


It must be kept in mind that Yoga Nidra is not a substitute for sleeping, many people practicing the technique of Yoga Nidra often fail to understand that because it’s often seen that just around 45 minutes of Yoga Nidra feels like 3 hours of sleep. There is some debate over this matter but it is likely caused because of the changes of brainwaves caused during Yoga Nidra. 


It improves depression and many psychological problems, lowers blood pressure, cholesterol, improves blood flow, symptoms related to diabetes, improves sleep and so much more. It helps you live a full, calm, and healthy life.


When is the Best Time to do it?


Yoga Nidra can be done at any time of the day, at nights, during the evenings before heading to bed even. It is a technique that allows you to connect to your deep consciousness, it can be done at whatever time suits you best except it is not recommended to do it right after eating since your body is full and tends to be more inclined to sleep. Doing it at night helps you be a part of your conscious mind as you slowly turn yourself inactive and makes you more relaxed by unwinding your mind, providing a great prelude to your sleep.


“Remember, we are a portion of this great intelligence. God never sleeps, so the real self never sleeps; only the mind and the body become inactive,” says Dharma Mittra, a regular practitioner and teacher of Yoga Nidra. 


Can you do Yoga Nidra in Bed?


It is not recommended to do Yoga Nidra in bed even though there’s nothing really wrong with it but as all Yoga Nidra positions involve laying down, and practicing a technique that helps to relax your body and mind is almost certain to make you fall asleep if you are to do it on a soft and comfy surface like your bed. It needs to be kept in mind that the purpose of Yoga Nidra is to rest laying at the edge of sleep but not to get a deep night’s sleep.


It is better to do it on a yoga mat where it’s a harder and more rigid surface. One of the most popular recommended positions in Yoga Nidra is the Savasana, also known as the corpse pose. 


What is the Difference Between Yoga Nidra and Meditation?


Meditation is a state of consciousness in which the person is required to concentrate on a single focus, whilst Yoga Nidra relaxes your body and mind and makes you more systematically aware of your inner self and your inner world by following a set of verbal instructions.


What are the Conditions for Successful Yoga Nidra? 


While practicing Yoga Nidra it is better to have a calm, cool, and peaceful environment, sometimes putting calming music in the background also helps a lot. 
It may be something new in life but it’s nothing to be uneasy about, just make sure that you are well supported while laying down on your mat. 


Can Yoga Nidra Cure Insomnia?


The lack of sleep comes with a whole lot of other psychological issues like stress and even depression, so everyone needs to get a night of proper sleep, Yoga Nidra offers that in the best way by slowing down your brain wavelengths and inducing a sleep-like state and if done at night it helps a lot to provide a great slumber.


Final Thoughts


Yoga Nidra is an amazing and powerful technique and it helps the practitioner in multiple ways to live a better, healthy, and full life. It helps with many psychological issues and soothes one whole being and it should definitely be given a go if you’re suffering from stress or depression or anything of that sort!!

Please follow and like us:

Yoga and Weight Loss


Maintaining a low body fat percentage takes a lot of work especially when you are trying to keep it towards a healthy level. A low body fat percentage is a testament to your passion for fitness as it is a result of long hours of training and eating in a calorie deficit for a week after week. People often end up doing a lot of complicated stuff to cut fat and this raises the difficulty so to find out how you can lose fat through yoga in a simple manner check out the information below.


Can Yoga Help You Lose Weight?

Yoga consists of a lot of bodyweight movements which are the basis for building up your strength and endurance levels. The more you perform these exercises in repetitions the more results you are likely to see from your hard work. 
Yoga has been known to help in toning the muscles and raising your threshold for pain as you have to hold difficult poses for a period. Although yoga isn’t as grueling of a physical task there have been studies that show restorative yoga has yielded results in lowering weight.


Which Type of Yoga Is Best for Weight Loss?


To reduce weight, you need to focus on high-intensity workouts that keep your body moving constantly while following a calorie deficit diet plan.


There are three types of yoga that provide you with an efficient workout that burns a lot of calories. These include Ashtanga, Vinyasa, and power yoga. Since your body is going through the motions at a rapid pace it creates an effect similar to most cardio exercises which keep your heart rate pumping.

Practice yoga is centered more towards helping you to get a lean muscle tone while still lowering your body fat percentage creating a perfect balance between muscle and fat so that you maintain relatively healthy body weight.


Vinyasa yoga features movements with an uninterrupted pattern where you don’t stop moving and some of these exercises are similar to pushups. They allow a variety of exercises at a modest rate as long as you know what you are doing.


Ashtanga is focused primarily on building up strength in your arms so that you can support yourself on more difficult to perform poses. This also focuses on your mind as it teaches about meditation.


The most effective yoga is Bikram where you perform a set of 26 poses in a room with temperatures more than 100°. This keeps you sweating and burning fat so be sure to drink a lot of fluids if you don’t want to pass out from the heat.


Can Yoga Burn Fat?


The amount of effort you put into something will define the results at the end. Similarly, the more intense the workouts you perform the better the results you may find. Any exercise you perform can be effective in burning fat as long as you do them right and the same goes for yoga.


To burn fat through yoga you will need to raise the intensity with which you work out. This means performing poses where you have to strain just a little bit more to hold them for longer. The added intensity endures that you keep burning fat at a constant rate as sweating might mean that you have had a great workout session.


If you stick to a regime through to the end then you will find the results you need and if you follow this rule through yoga then you will find yourself burning fat through yoga.


How Does Yoga Change Your Body?


The benefits one can get from taking up yoga will better one’s health both physically and mentally. The results you get will motivate you, further along, to reach your goals faster. Some advantages of yoga are:
Yoga will help you to build-up muscle tone which allows you to maintain a lean body that is built for action.
It helps in making you more flexible and mobile as your body will be pushed through a lot of straining poses.
It helps you to maintain your center of balance and this might help you to reduce clumsiness.
If you get tired too quickly then yoga will be an effective way to boost your muscular endurance and overall stamina. This will get you ready for longer workout sessions which will help you to yield better results. This might also increase the endurance for how long you can lift a certain weight.


Will Yoga Tone Your Body?


The simple answer you are looking for is a hard yes. As yoga is similar to bodyweight exercises it is effective in toning your whole body. Endurance training and high repetition exercises are good for toning your muscles and making them stronger and yoga works similarly. It boosts your body control and teaches you the proper creating methods which are crucial as you should know how to properly inhale and exhale during certain exercises. With a wide variety of poses around, there are many to target individual muscle groups.


Will Yoga Give Me Abs?


Yoga sees you performing several poses that are targeted towards your cord and abdominal muscles. The repetitive engagement of these muscles helps to build up muscle tone and reduce overall body fat which helps in making your abs more visible. As long as you are in a calorie deficit then yoga will help you to get abs.


Final Thoughts on Yoga and Fat Loss


Yoga has a long history of health for the body and mind. The boost in health also improves your living quality and mood and helps you to retain a low body fat percentage year in and year out. It provides a variety of exercises that can be done anywhere as long as you have a yoga mat and this variety keeps you from getting bored from doing the same poses over and over again. So take up yoga and enjoy the fruits of your labor.

Please follow and like us:

Athleta vs Lululemon



As individuals who love to stay fit and label themselves as avid fitness enthusiasts most of us surely have been through some tough time choosing the right outfits that check all the boxes. In this regard two of the most efficient and promising names have been Athleta and Lululemon.

It’s quite common to mix up these two competitors that started their journey in the same year with a similar brand image and service goal. For those who are struggling between these two to find the right brand to choose from, we have got you covered. Here’s everything that you need to know about Athleta vs Lululemon!

Founded in 1998, American fitness apparel and fashion brand Athleta is claimed to be one of the most rapidly growing athletic brands in entire North America. It is a child concern of the popular Gap, Inc. Currently, Mary Beth Laughton is serving as the CEO of the brand. The journey started with humble beginnings. Athleta was a catalog brand that was founded in Petaluma, California, USA. It outgrew itself gradually making the brand a big success. Later on, it was acquired by the famous Gap Inc in 2008 as a child concern for $150M. Athleta sales are now over almost $750M. The company believes in the “Power of She”.

Athleta is thriving to offer a collaborative athletic fashion service where women of all spheres will have the freedom to enjoy the professional active lifestyle with the utmost comfort. Athleta specializes in female fitness apparel of all shapes, ages, and sizes. The most featured products would be all sorts of bottoms like leggings, yoga pants, sweat pants, skirts, shorts, denim, tops, jackets, sports underwear, swimwear, and even cozy and comfy dresses to provide the ultimate comfort! The latest additions include great athletic accessories for females and masks. 


The Canadian head-turner athletic fashion brand Lululemon Athletica was also founded in 1998. Based in Vancouver, Canada Lululemon is impressing investors and fitness fashion enthusiasts all around the world. Their sales have skyrocketed impressively in recent years. Lululemon their journey started as a clothing design studio and yoga studio that bloomed into a full-fledged brand over time.

They have sold an impressive $2B worth of items till now. Lululemon focuses on both male and female professional fitness and technical fashion for daily use. They have an impressive range of sportswear, loungewear, bottoms, coats, and jackets, bags, polo shirts, button-down shorts, dresses, socks, underwear, swimwear, professional yoga attires and accessories, and even self-care items. The core goal of Lululemon is to unleash the potential we possess in terms of maintaining an active lifestyle where comfort is the key.

A true all-inclusive fashion brand first and foremostly ensures that the service is a perfect fit for all shapes, sizes, and ages. Athleta and Lululemon both kept this note in mind quite strongly! Both of these brands provide a wide range of fitness apparel that are of flexible shapes and sizes. But as per the customer reviews and satisfaction, Athleta is ahead in this goal. They offer items that are suitable for petite women to plus-size females of all ages, shapes, and heights. But, Lululemon on the other hand offers more variety of items and is also gender-inclusive. Even though their standard sizing of the items is stuck only within 0 to 14. 


As both of the brands sailed their boats in 1998 with almost the same goal and customer objective in mind it is a no-brainer that these two will end up being two of the most competitive rivals in the North American fitness apparel industry. The fun part is many of the masses get confused between these two for their similar thrive towards the goal and their names – Athleta and Lululemon Athletica!

But when looked closely both are unique and offer their one-of-a-kind services in their own ways. Even though both specialize in yoga attires, sports, and professional fitness accessories the sizing, gender inclusivity, and quality of some specific products along with the sale analysis set them apart big time. 


Both Athleta and Lululemon from its beginning till now are serving successfully with their top-notch services. Both of these two had a similar start and it is fair to say they are in healthy competition as rivals of the North American fitness apparel market. But if we focus on the quality difference and the service, they provide it will be easier to look at what puts which brand ahead.

Analyzing the market and the sales over the years Lululemon Athletica is clearly ahead with its sales with an impressive $2B whereas it is about $750M or $0.75M for Athleta. 
Target audience: Lululemon also offers apparel and accessories for men and women and has a better range of fitness and sports items. Athletica on the other hand specializes in an inclusive range of female fitness wear. So, the target audience sets these two rivals’ apart big time. They also offer different and exclusive brand experiences in their own ways.


Material Quality: Both of these brands are uncompromising when it comes to producing materials. But the fabric quality of Lululemon has something unique that customers can’t get enough of. In terms of customer satisfaction and reviews, Lululemon scores higher this time.
Price:  When it comes to a very important discussion about the pricing of the products, Athleta is a clear winner here. For the ones who love all America-made yoga or sportswear with free shipping (on purchases below $60) Athleta is the right choice for you. In contrast to this, Lululemon is a bit more expensive. The almost same pair of leggings one can buy for $98 in Athleta which is about $158 in Lululemon. Also, Athleta offers more sales around the year compared to Lululemon.


To break down the confusion in a conclusive way while choosing between the two, product types can be the first thing to consider. Lululemon is more focused on yoga and everyday technical or loungewear. They are comfortable and gender-inclusive but the sizing is not that great. Yet, this can be a great choice for indoor workout activities, yoga sessions, meditation sessions, and comfy stayover. On the other hand, Athleta is targeted to serve even extreme sports lovers.


Conclusion


Athleta is a perfect fit for the women who are looking for a blend between sports and street style that can be suitable for any extreme sport along with the daily workout sessions. Those females who love outdoor-based activities more – like hiking, biking, and heavy sports they can easily go on with Athleta. But, all in all, both of the brands add a promising value to one’s daily fitness lifestyle. So, whichever brand is chosen the perks can be enjoyed in their own unique ways. 

Please follow and like us:

Yoga for Pain and Chronic Illness

The great thing about yoga, apart from you being able to do it at home, is that it comes with a lot of benefits. For one, yoga can help one deal with chronic pain and illnesses. And this article takes a deep dive into how yoga can benefit people suffering from pain and chronic illness.

We will look into what yoga does for pain management, arthritis, neck pain, and joint pains. This is everything you need to know about yoga and pain relief. So, without further to do, let us jump right in.

Is Yoga Good for Pain Management?

Yoga is sort of a holistic exercise that helps you with a couple of things. It is great for stress management, flexibility, and even weight loss. People who do yoga regularly see improvement in muscle strength and muscle endurance.

There is more good news as well. Since yoga is comprised of different poses and moves, it is pretty good for pain management as well. You can perform specific poses to target different types of pain in certain areas. 

For example, poses like the dolphin plank, cobra, and cat pose are great for relieving back pain. Back pain is a major inconvenience for people who need to sit for long periods. If you are doing a regular 9 to 5 job and require sitting on a chair for long periods, yoga can help alleviate some of the stress and help you deal with pain.

If you suffer from hip pain, there are other specific poses you can try. You can perform the cat pose, boat pose, or even Bajaradvaja’s twist pose as a solution.

Yoga does not require a lot of equipment to get started. All you would need is a yoga mat, some props, and a clear space. You can do it in the comfort of your home or enroll in a class as well.  

Is Yoga For Pain Different from Normal Yoga?

If you are doing yoga to treat pain points and to heal joints, you should perform a slower paced yoga. These types of yoga rely on deep breathing and slow stretches to alleviate pain.

Such a type of yoga is Viniyoga. This is a special form of yoga that adapts the methods to the needs of the individual. Think of it as a more personalized form of yoga. It is an ancient Sanskrit term that implies adaptation and differentiation.

 For people with low mobility, Iyengar yoga is another form of slow paced yoga that is great for precise movements. You need to hold the poses for longer periods, and the poses can be modified with the use of props too. This is great for strength, flexibility and awareness. For specific conditions, Iyengar yoga can be used as treatment as well.

Can Yoga Help with Arthritis?

A lot of studies show that yoga can help deal with different types of arthritis. A couple of weeks of yoga with a professional instructor can lead to great results. People with these sorts of conditions can use props to modify the poses too.

This makes it accessible to more people and also becomes easier for beginners. A study conducted to see the relation between yoga and osteoarthritis showed that doing 90-minute yoga sessions only once a week was enough to show positive results. People have reported reduced pain and improved functions as well. Al

Another study showed interesting and promising results. The study aimed to see what Iyengar yoga for 6 weeks would do to help rheumatoid arthritis. The results were immediately positive. They concluded that the pain levels were not affected. However, the patient’s ability to manage and deal with the pain was far improved. The subjects had higher energy levels and saw improvements in the quality of life. Studies showed an improvement in rheumatoid arthritis symptoms too.

Can Yoga Help with Back and Neck Pain?

For dealing with neck pain, you can perform specific yoga poses. These poses have been shown to help with neck pain. Keep in mind, though, it is recommended to perform with the help of an instructor. The instructor will know your limits and guide you with the poses.

Some of the recommended poses include:

Warrior Pose: The warrior pose helps you strengthen your shoulders and supports your neck.

Cat-Cow: If you need to release the tension on your neck, the cat-cow pose can be great, especially for stress relief.

Thread the Needle: This pose is more fun and effective than it sounds. It targets your neck and helps relieve tension.

Extended Triangle Pose: If you want to release the tension on your upper back, neck, and shoulder, the extended triangle pose is one of the most effective ways to do it.

Yoga helps with neck pain too. There are specific poses you can do to target different areas of the body. As we mentioned, make sure to have some supervision if you are a beginner. An instructor will guide you through the steps and ensure that you do not overexert yourself. 

Can Yoga Help with Joint Pain?

A lot of adults suffer from joint pain. The good news is that you can do something about it. As we outlined earlier in the article, yoga is beneficial for arthritis. Similarly, it can also be very helpful for dealing with other forms of joint pain as well.

Having a consistent routine for doing yoga even just three times a week can deliver a lot of benefits. There are mental benefits as well as physical. So, it surely can be a good way to deal with joint pain.

What Else Should I Know About Doing Yoga for Pain Relief?

Many people are under the false impression that yoga is too gentle and will not do much – that it does not work as effectively as exercise does. You cannot compare apples with oranges, though. Studies have shown that yoga improves muscle strength and flexibility as well.

Another thing to note is that certain types of yoga may be more suitable for you depending on your conditions or goals. On the other hand, some poses may be harmful for arthritis patients. So, it is suggested that you avoid those. 

Conclusion

All in all, numerous studies show the benefits of yoga for pain and chronic illness. It’s clear that yoga can improve your physical health along with your mental wellbeing. Just make sure to work with an instructor for the best results.

Please follow and like us:

Yoga For Kids

With yoga studios popping up every ten blocks, you have to wonder about what  benefits people gain by bending their limbs. The practice has become quite mainstream with crazy new inventions coming up every few years, and the best idea to come out of this trend is yoga for kids. More than 3% of kids in the US have started practicing yoga.

If you have a kid, you may actually think that it would take more effort on your behalf to teach your kids a time-consuming exercise such as yoga. But take a second and take a look at your kid. Right now, either his/her eyes are glued to his/her favorite show or s/he’s asleep after today’s dose of gaming. If this rugrat replaced some of this time spent on the phone on to doing some exercises, you could channel a lot of his cranky energy into abstract fantasies such as spiritualism and positive thinking.

You should, however, know that yoga for kids isn’t exactly the same as the one for adults. This article show you how the practice is more approachable and fun for kids, especially since it comes with fun games and poses.

Is Yoga Good For Kids?

A simple yet effective practice for adults, yoga has been seen to work like magic for all kinds of people, ranging from delinquent teenagers, snappy old folks, people with physiological disabilities, recovering athletes, young children, and of course, the average Joe. Yoga generally helps kids in the following ways:

  • Increase concentration
  • Gain more body control
  • Engage senses
  • Lower stress
  • Improve awareness
  • Reduce potential for injuries

Since yoga is a non-competitive practice, kids can try it out on their own, with you, or with the entire family and experience its multifold benefits. The best part about yoga is that this helps kids gain quality movement, which is a decent change from being engrossed in electronic devices Since it is a part of meditation, there aren’t any side effects.

How Do You Introduce Yoga to Your Kids?

Getting kids engaged in anything other than gadgets may be nerve-racking and time-consuming considering your hectic routine. However, a great thing about yoga is that you don’t have to worry about that here. Kids seem to find it quite interesting. However, we have some pointers for those of the more resistant nature. You can begin by saying:

  • They don’t need to have flexibility to begin with
  • This isn’t some girly thing
  • They don’t have to be as still as a rock the entire time
  • Most professional athletes practice yoga
  • Stretching is only one part
  • Yoga makes you as strong as Superman (kids will eat that up)

That being said, there are those stubborn mules who just won’t budge. The best way to get them started is to do it with them. This way, you get to spend quality time with them, and you get all the benefits of yoga for yourself too. Once they get the hang of it, you can add in some meditation and breathing practices so that they can become more involved.

What Yoga Poses Are Good For Kids?

It is true that kids will turn a blind eye if the poses they have tried are hard. It is necessary to keep them engaged and pique their interest with fun poses. We have mentioned some fun yet effective poses that are good for kids. While their goal of levitating in the air is a no-go, these are still exciting. 

Cat and Cow:

Ever wondered why many games are named after animals? It’s because kids love animals!

Here’s how you do it:

  1. Get down and position oneself on all fours like a cow
  2. Then arch the back like an angry cat
  3. Integrate breathing in at each cow position
  4. Exhale at each cat position 

Puppy Pose:

Both kids and adults have an instant liveliness when they hear the word “puppies.”

Here are the steps to follow:

  1. Position oneself on all fours
  2. Raise the tailbones high above the heels
  3. As you look at the mat, come downward to settle down

Airplane Pose:

As well as having a cool name, the pose is quite challenging as it involves all of the muscles. Try it with the following steps:

  1. Balance oneself on one leg
  2. Then kick the other leg behind
  3. Extend both arms like the wings of an airplane (Kids’ sense of imagination comes into play as they picture themselves flying above skyscrapers or through space)

Tree Pose:

This pose is more of an adult pose as it immediately revives one’s strengths and inner spirit.

Here’s what you need to do:

  1. Stand tall like a tree
  2. Raise one leg and keep the balance
  3. Press the sole of that leg into the thigh of the other (good for the development of focus and determination)

Lizard on a Rock (Partner Pose):

This pose has the name of a cool animal. Plus, you can try it out with your kid. Best of all, either of you get to be a rock.

These are the steps involved:

  1. Partners sit on their knees with their backs facing each other
  2. A partner does the Child’s pose, their heels below their tailbone, forehead in contact with the mat, and arms extended
  3. The second person does a high squat, raising themselves and sitting on the other’s tailbone.
  4. The second person then leans back stretching themselves over the first person.

Even if your child considers these as silly poses, convince them to try it out once, and you’ll see that it’ll actually be fun for him/her.

How Do You Make Yoga Fun For Kids?

Kids typically like doing yoga. They find it cool, mysterious, and something to show off about. If your kid is, however, more on the stubborn side, we just might have a few tips that can help.

  1. Schedule some time for you and your kids to practice
  2. Buy them their own yoga mat to make them feel special.
  3. Let them choose the music
  4. Once their practice is done, let them dance and wiggle out all the reserved energy

Can Yoga Help Kids With Anxiety?

Yoga consists of exercises that target the overall well being of both adults and kids. Through practices of deep breathing, body awareness, and calming, kids get to synchronize their mind and body. When a child practices yoga daily, they can feel a decrease in anxiety and stress. A study by the Psychiatric Rehabilitation Center on 113 patients showed that yoga resulted in a significant reduction in anxiety, depression, tension, fatigue, hostility, and anger. So, yes, yoga helps kids with anxiety.

Bottom line

Yoga has been claimed as one of the top three healthy activities for a child. Many schools have added yoga to their programs due to their impact on a chichild’sld health and well-being. With the myths set aside, it is clear that yoga is quite revolutionary. So, encourage your kids to have a go at it!

Please follow and like us:

Yoga and Meditation

If you’re trying to eliminate stress and other mental health issues, you’ve probably already been recommended Yoga or Meditation. These two are considered to be great stress releasing techniques that actually work. A calm and relaxed mental health ensures better physical as well as overall health. So, you can probably imagine how important these two can be.

Yoga and meditation concentrate on bringing you back to a stable mindset. If you’ve fallen deep into the traps of negative energy, a quick yoga or meditation session can pull you out. Learning yoga poses, rhythmic breathing, and meditating can develop your stress response systems and help you get back on the road. So if you want to know about the correlation between the two, go and give this a read.

What is Yoga? And What is Meditation?

Some people use the two terms interchangeably. But they have quite a lot of differences. Focusing all your attention on something is usually associated with meditation. Mindfulness meditation has been fruitful for many people suffering from anxiety or stress.

You can indulge in meditation just by sitting in a quiet space with closed eyes. Yoga, on the other hand, focuses on increased awareness. But the most apparent difference between the two is the physical poses of Yoga. During a yoga session, you need to go through a series of motions that help release tight muscles and develop the physical stance.

Some people may find some yoga poses quite tricky. And we can’t blame them. Some of them are exclusive to athletes, so it will naturally be difficult for ordinary people who are just starting out. But they can get those done after a few weeks of regular sessions.

On the contrary, some individuals can only complete the physical aspect as they can’t seem to focus on meditation. While Yoga trains both the mind and the body, meditation concentrates on the mental elements only. If you can link up meditation with breathing and yoga poses, you can build a solid routine and completely eradicate negative energy from your nervous system.

Is Yoga a Form of Meditation?

Not many people choose to believe this, but Yoga is a form of meditation. When you talk about Yoga, you mostly tend to look at its physical aspects. Some even associate Yoga with just the downward facing dog because it’s one of the most popular Yoga practices.

But another crucial aspect of Yoga is the mindfulness meditation part. Apart from the rhythmic breathing and flexible poses, meditation is another critical aspect of Yoga. Yoga incorporates meditation to clear up your mind from negative thoughts and keep you concentrated.

The mind cleanses up and helps us come back to a more stable state. One session of Yoga meditation per week can eradicate the buildup of negative energy. Yoga goes back thousands of years, and it’s still in practice because of its mental and physical benefits.

What are the Benefits of Both?

If you’re planning to incorporate the two together, then you could come up with a pretty nice routine. Our busy lives can take a toll on our mental health. So it’s crucial to release the negative energy from our lives, and meditation and Yoga can help with that.

Yoga includes meditation, relaxation, breathing, and a bunch of complicated physical poses. So, you can say that Yoga cultivates and develops the body-mind coordination. You can start to get intimate with yourself and open up a lot more than you could before.

Meditation clears up all distractions and lets you concentrate on something specific. You can successfully slow the nervous system down and give it the rest it deserves from a quick meditation session. This also improves your stress response system – this means that our minds can learn to tackle any future stressful situations in better ways. 

Is Yoga or Meditation Better?

Since both of them are almost equally important, we can’t confirm if one is better than the other. But we can assure you that if you’re able to do them simultaneously, you can see great results. Meditation is a part of Yoga, so you can’t stop at just Yoga alone.

Meditation deals with concentration and relaxation. If you’re able to focus all your internal energy on your breathing and thinking, you can stabilize yourself mentally and withdraw any negative thoughts you hold.

As for which one is better, there is no clear answer. While Yoga includes both the physical and mental aspects, meditation concentrates on the mental aspects more. But that doesn’t necessarily make Yoga better. You can say that both are important if you genuinely want to escape from the negative energy around you.

How Do They Benefit Each Other?

Putting the two together have been proven to deliver some miraculous results. Improving one’s mental wellbeing is one of the core targets of Yoga. If you can successfully integrate meditation into your yoga sessions, you can see dramatic changes in your lifestyle.

Some people go through drastic changes, and you can see a new glow on their faces. This is because yoga combined with meditation has been said to eradicate negative energy in some individuals. So it can be said that the practice of the two can indeed be beneficial for us.

Yoga involves the physical poses, which can sometimes be very tiring, especially when you’re not too flexible. But once you learn to concentrate on the mental aspects, you get injected with new vigor and gain the drive to try again. Meditation has helped Yogis bring their lives back to a straight path, and they are immensely grateful.

Bottom Line

Yoga and meditation are undoubtedly interrelated. They both have their benefits, and they complement each other in the best possible way. As long as you can focus on the crucial aspects of each, you can cultivate and develop a better mental health. Incorporating them can speed up one’s cleansing process. So if you’re a yoga enthusiast, you should definitely try out some meditation practices.

Please follow and like us:

Yoga for Runners

Yoga has always been considered a healthy practice. The benefits that yoga carries are numerous. After all, it helps you release all the tension built up in your muscles. If you want to loosen up those annoying tight spots, then yoga is the way to go. But how good is yoga for runners?

Yoga and running actually go hand in hand. Several studies have shown that yoga can help improve your sprints and runs. Yoga can have a positive impact on human bodies, which certainly comes in handy while running. Besides, runners need great flexibility, muscular strength, and range of motion – and yoga delivers just that!

Is Yoga Good for Runners?

Many people may not be aware of this, but incorporating yoga and running into your routine can help you out in the long run. As yoga helps build strength, improves flexibility and breathing, and ensures a better overall physical balance, runners can greatly benefit from doing yoga. Yoga can also improve posture, which is crucial for some types of runs.

Meditation and relaxation yoga techniques help relieve mental stress. When you feel more relaxed, it becomes easier to concentrate on improving your running techniques too as you have a clear mind.

Can Yoga Make You Run Faster?

Yoga poses can help develop your core muscles. Stronger core muscles result in a better overall balance of the body. If you follow a regular yoga routine, we can guarantee that it will have a positive effect on your runs.

A stronger core will help you develop strength. The additional power will allow you to be more efficient with your runs. If you want to develop yourself as a fast and powerful running machine, then a regular yoga routine is definitely recommended.

Yoga will also improve the muscle movement in your thighs and legs. This means that you can conquer the tracks with those new and improved yoga-powered legs!

Should You Do Yoga Before a Run?

There are mixed opinions regarding this. Yoga requires a sort of relaxing and calm environment. Generally, you aren’t supposed to make any fast movements while doing yoga. So if you’re going for a run right after doing yoga, your senses might have a little trouble catching up. For this reason, cardio is usually a preferred option over yoga before running.

But if you’re looking for a soothing way to warm your body up, then yoga is a great alternative. However, it’s most recommended that you do yoga after running. That way, you can rest assured that your sore muscles will get the relief they need. Plus, after you’re done with a run, your muscles are more likely to be ready to get into difficult yoga positions.

That said, if you enjoy going for a yoga session before running, who are we to stop you? Going for a run before a yoga session can be beneficial for the muscles as it warms up them before the run.

Which Yoga is the Best for Runners?

Yoga is quite beneficial for runners – there’s no doubt. If you want to get rid of that soreness from a previous run, yoga’s got your back. But there are a few specific types of yoga that are more suitable for runners. Some of them include:

  • Yin: Yin is one of the most intense styles of yoga. Many non-athletes would rather avoid it. But if you want to improve your running, you should consider this style. It targets both the deep connective tissues between the muscles with the aim to increase circulation in the joints and improve flexibility. It can also be used as a recovery practice.
  • Restorative: Restorative yoga fully resets the nervous system and places you in a relaxed condition. This style of yoga can improve your posture and help you regroup quickly.

What are the Best Yoga Poses for Runners?

There are quite a few yoga poses that are known to help with running. Here are a few of them:

  • Low Lunge: The low lunge assists you to stretch your hip muscles and gain more strength in the quads. You will also gain stronger hamstrings, so you’ll be less likely to succumb to injuries.
  • Downward Facing Dog: The famous downward facing dog pose develops all of the muscle groups. This pose stretches out the hamstrings, foot arches, and calves to improve strength in your legs.
  • Reclining Pigeon: This yoga pose focuses on the hips and strengthens the muscles. If you perform this yoga pose after a quick run, you will immediately feel the tension going away.
  • Legs Up The Wall: This is another pose that relieves tension in the legs along with feet and back. The glutes and hamstrings are also relieved with this pose. So you can imagine how this can be beneficial after a sprint.

Can Yoga Help With Recovery Times?

If you’re serious about being on the tracks, then you would probably want to improve your recovery times too. That’s because you would want to go back out there as soon as possible and yoga has been said to boost endurance and stamina. With the benefit of added stamina, you can go back on the tracks fairly quickly after you’re done with a run.

Yoga enhances breathing and allows you to put in more energy while letting out any negative steam you may be holding. As your tendons and muscles will get better gradually, and you will be able to attain higher flexibility. This means your muscles can quickly recover from a long run if you go into a yoga session after running. Do this for a couple of weeks and you’ll surely see improved recovery times. 

So What’s The Bottom Line?

To sum it up, yoga and running are complementary to each other. Both come with numerous benefits. If you want to improve your running, yoga is definitely an excellent place to start. Try out a few yoga poses and see if it improves your muscle strength and flexibility. This practice will surely help you gain speed and endurance during that next marathon – so, try it out!

Please follow and like us: