It is common knowledge that yoga is now a well established (and complementary) approach to managing a wide range of neurological and orthopedic afflictions. And the effectiveness of yoga applies even to the easing of sciatic nerve pain.
Along with being an excellent solution to alleviate pain and improve range of motion, regular yoga practice also works well to relieve the torment for those who suffer from sciatica, a pain (often intense) in the lower back running all the way down the leg. Yoga asanas (poses) that focus on the twisting and bending of the spine combined with stretching and strengthening of the muscles greatly helps to improve both spinal alignment and overall flexibility, this generally results in the reduction of the pressure on the sciatic nerve itself. These benefits are amplified when yoga practice is complemented by medical therapy.
What actually is Sciatica?
Sciatica is generally symptomatic of orthopedic/neurological conditions such as a herniated disk, lumber spinal stenosis, spondylolisthesis, actual sciatic nerve injury and/or piriformis syndrome. Sciatic nerve compression results and that cause inflammation accompanied by pain and limited of movement. The Sciatic nerve is the largestand longest single nerve in the human body, originating in the lower spine and extending all the way down the back of the leg to the toes. Sciatic nerve pain is typically felt in the lower back, subsequently radiating into the buttock and down the back of the leg.
Yoga benefits for Sciatica relief…
Sciatic pain often hampers daily activities and may even become debilitating to the point of leading to a sedentary life for those that suffer the condition. The more movement is restricted by the pain, the worse the muscles stiffen and that further complicates the problems. Alternatively, gentle yoga asanas stretch and relax the affected muscles, promoting greater flexibility and improving the body range of movement.
Regular yoga practice will help achieve:
• Improved spinal stability, alignment and posture.
• The release of undue nerve compression and inflammation.
• Strengthening of the muscles of the spine, hips, groin and inner thighs.
• Increases sense of body balance.
• Stimulation of the nervous system to function optimally.
• Improved blood circulation to the back, hips and legs providing sufficient nutrients and oxygen to muscles.
Recommended yoga poses for relieving the pain of sciatica:
• Bridge Pose (Setu Bandha Sarvangasana): Strengthens the lower back and hips. The stretching of the muscles from this area releases the tension and improves muscle functioning and imparts improved range of motion.
• Locust Pose (Salabhasana): This asana has a therapeutic application, soothing the sciatic nerve pain. This back bending posture stretches the muscles of the spine and buttocks, releasing tension and increasing the blood supply to hip area.
• Cobra Pose (Bhujangasana): Strengthens the spine and firming the buttocks providing com
According to results of a study published in the Journal of Women’s Health – “Yoga is beneficial for those planning to quit smoking”…And, this is no longer conjecture but a scientifically proven fact. Yoga is a good complementary therapy for cessation of smoking.
The leading preventable cause of death worldwide is addiction to nicotine. Nearly 6 million people die each year as a result of cigarette smoking, both from direct tobacco use and/or exposure to second-hand smoke. Smoking is associated with a host of adverse health related conditions such lung cancer, chronic bronchitis, heart disease and stroke, to mention a few. In addition to these health consequences, nicotine use contributes too many troublesome effects on social and psychological well-being of smokers as well as non-smokers.
Research has shown that 70% of smokers who attempt to quit do so without the use of evidence-backed programs and 90% of those will relapse. Cessation programs are readily available to smokers, but they remain largely under-utilized, mostly because smokers are unaware of them. In order to bolster cessation attempts and ultimately increase success rates, smokers need to be made aware that safe, effective, and accessible means of quitting are available and yoga is certainly one of them.
Yoga has shown great promise in helping smokers to end their addiction because it deals with emotional stress while at the same time reducing the nicotine withdrawal symptoms that commonly arise.
The hassles of trying to quit smoking…
Although there are effective strategies for smoking cessation quitting can still be tough. The onset of nicotine withdrawal symptoms such as irritability, anxiety, depression, headache and insomnia are often quite difficult to manage. Therefore, most smokers fail in their attempt to quit smoking successfully. It is important to realize that quitting smoking is not one day affair but the result of good planning, a focused approach and a well controlled mind. Yoga can help overcome the obstacles most smokers encounter when they begin a smoking cessation plan.
According to American Public Health Association, yoga based intervention, with an emphasis on meditation and the help of an experienced practitioner, can manage emotional stress and help cope with the various withdrawal symptoms that are bound to arise after quitting smoking. Quitting smoking is emotionally and physically challenging, but thankfully, yoga practice has the power to address both these issues.
How yoga helps to cope with nicotine cravings…
A regular smoker’s body is habituated to receive doses of nicotine multiple times during the course of a day and that leads to nicotine dependency and addiction. When you stop smoking, the body generates its own reactions due to the absence of nicotine and this is what’s commonly known as ‘nicotine cravings’. Finding ways to deal with tobacco cravings is the biggest challenge you’ll face when you are trying to quit smoking. Fortunately yoga is there to calm the mind, control frequent mood swing, promote a sense of patience, increase your ability to listen to your body and enables you to exercise a greater sense of control. For instance, whenever a strong tobacco craving strikes, deep breathing exercises and yoga asana can help immensely to deal with stress, resulting in a reduction of the urge to smoke.
Using yoga to combat mental/emotional stress…
Some people have a harder time then others when quitting smoking. The frequent nicotine carvings that are associated with smoking cessation usually provoke a state of anxiety and stress. Yoga practice, as a complementary stress-reduction technique, helps to combat mental/emotional stress. The study referenced above states that yoga practice reduces perceived stress, negative impact, and anxiety among women smokers who want to quit. Yoga practices including regulated breathing, and focused attention are known improve mood and promote inner peace.
Yoga also helps to restore lung health…
Everyone knows that smoking has a devastating impact on your lungs and their functioning. However, regular practice of yoga is a practical way to take care of your lung’s health. Yoga opens the lungs and stimulating lung tissue, improving their functioning capacity. Restoration of lung health subsequently helps to improve success rates for those determined to quit smoking.
No need to hide your droopy breasts by wearing push up bras any more. If you’re looking for a good solution for saggy breasts, try yoga practice. Yoga asana can give your breasts excellent lift and refined contour.
A woman’s breasts are generally taken as an indication of her overall beauty and body fitness. Sagging or drooping breasts can take away your confidence and make you feel overly self-conscious, especially if you’re in the nude or in loose fitting, skimpy clothes. This can also lower your self-esteem. In these situations, you may be tempted to fall victim to all the ads and commercials claiming to tone and firm breasts, going so far as opting for cosmetic breast lifting surgery. Things like padded bras and other absurd “boob boosters” are not only expensive but also cumbersome to wear.
Maintaining proper physical posture, regular breathing exercises and practicing mediation will all help to achieve a more perfect body appearance, so you can walk gracefully with a nice youthful body presence.
Breast toning can be a problem in itself. Sagging breasts are a common complaint among aging women. However, many women notice it to a great extent after pregnancy, breastfeeding, and/or losing weight. Breasts are primarily made up of fatty tissues and milk producing glands, but they lack muscle mass. This makes it nearly impossible to tone or shape the loose skin in sagging breasts. When breast tissues are no more capable of holding your breasts up, the result is saggy boobs. So, this begs the question; what you can do to improve your bust-line?
There are yoga asanas that can firm, tone and strengthen the underlying muscles that your breasts rest upon. Stretching and strengthening the upper chest muscles (pectorals) and the chest muscles surrounding the breasts will tighten and lift them up. Regular yoga practice works for nearly all breast problems and bestows a more curvaceous look.
Yoga asana practice is a completely natural method which has direct impact in improving both breast shape and breast health. Yoga exercises, especially those with special stretching techniques help to streamline top-heavy figures and give breasts a “perkier” look. Good breast shape with enhanced cleavage can heighten your sense of feeling beautiful, plus it boosts your confidence.
Yoga Asanas to Tighten and Firm Breasts…
The yoga asanas (poses) outlined below stretch and open the chest, helping to strengthen the chest muscles and subsequently tighten and firm the breasts, greatly improving their appearance.
• Setu Bandhasana (Bridge pose): Reclined inversion stretches the chest and opens up the sternum.
• Utthita Trikonasana (Triangle pose): Extended lateral stretch expands your chest and shoulders.
• Bhujangasana (Cobra pose): Intense backbend with raised hood stretches pectoral muscles and expands the chest.
• Dwikonasana (Double angle pose): Backward stretching followed by forward bend gives a great stretch to the chest.
• Dhanurasana (Bow pose): A basic back-bend stretches the entire chest.
• Virabhadrasana (Warrior I): An intermediate standing posture causes the chest to open.
• Viprita Karani (Inverted leg stretch): Legs up the wall position reverses the effect of gravity on breasts.
More Useful Tips for Healthy Breasts (in addition to yoga asana)…
Everyday more and more individuals are finding themselves suffering with ailments related to a weakening of the bones. The ageing process is typically blamed for this loss of bone mass and density, but truthfully, severe bone weakness (or deterioration) is not a normal side effect of growing older. This is a relatively new problem that has only been an issue in recent years, and without a doubt, our current lifestyle is to blame. Postmenopausal women are most prone to bone loss, but this now this problem is starting to extend to younger women and even men. The bones are like anything else in the body and must be used (use it or lose it) in order to remain strong and durable. If you are concerned about weakening of the bones (either now or in the future) and are looking to boost your bone mass and density resulting in stronger bones, then yoga might just be the solution for you.
Bone strength is often taken for granted by even the most health conscious individuals. We tend to give a lot of consideration to the health and condition of the muscles, skin, brain and even blood, but the bones and their health is commonly neglected. Our bones function as the body’s silent foundation and they deserve to be properly maintained. Bones don’t require a whole lot of attention; they just need to be exercised regularly, on a daily basis.
When we consider exercising, our motive is usually to lose weight or build muscle; but the bones are also greatly affected (in a positive manner) during any good exercise session. The reason weight bearing exercises stimulate increased bone mass and density is because the muscles pull against the bones during the workout. The bones then respond to this pressure and stress by building themselves up. The stronger the muscles become, the more pressure they put on the bones.
Activities that make the body work against the forces of gravity will increase bone mass and density naturally, but not all types of weight bearing activities are created equal. A large number of them (including jogging, running, step-aerobics, gymnastics, etc.) put a great deal of wear and tear on the delicate cartilage and connective tissue of the joints. Because of this excessive stress, this makes these exercises less than ideal for the long term, especially among the aging. Yoga is a perfect example of a weight bearing exercise that efficiently and effectively builds up density and mass in the bones while increasing muscle strength. And…it does this without putting undue stress on the joints, making it the perfect continual physical practice for maintaining movement and agility. Additionally, yoga strengthens the hips, wrists and spine; the bone structures which are the most prone to problems than any other.
Backbends are known to strengthen and support the spine while seated poses safely open up and work the hips like the other asanas (poses). The Cobra Pose counteracts the forward hunch (Osteoporosis) that many individuals with bone loss suffer and also improves overall posture. Standing poses engage the hip bones, putting a great deal of weight on them, but in a gentle and effective manner and Downward Facing Dog puts weight on the upper spine and the wrists, strengthening these delicate bone structures naturally, building them up over time.
Practicing yoga as part of your daily routine is a simple, thorough and easy way to maintain the optimal bone health, and the best part is that it only requires about 30 minutes a day so it should pose no problem when integrating it into your busy schedule. So, there really are no reasons not to incorporate this healthy practice into your everyday life, only excuses.
Soon after we begin to practice yoga we find it offers us many tools and techniques for managing anxiety. One particular yogic technique comes from Patanjali’s Yoga Sutras and it is called “pratipaksha.” One translation of Sutra 1.33…
“When presented with disquieting thoughts or feelings,
cultivate an opposite (positive), elevated attitude.
This is Pratipaksha Bhavana.”
Literally millions of Americans end up in therapy or on antidepressants, usually leaving them less aware of their negativities but also less aware of life in general. They are still out of balance, still aggravated and/or suffering, and now they may be doped up as well. They might not feel their inner pain as acutely, but it is still there, although it’s hidden or covered up.
Pratipaksha is the practice of becoming fully aware of harmful or injurious thoughts and then choosing healthier, more uplifting thoughts as an alternative. In today’s contemporary jargon this is also known as choosing a “downstream thought”, one that creates happiness within you, instead of an “upstream thought” that causes pain, guilt, stress or anxiety. Remember the popular children’s rhyme; “Row, row, row your boat gently down the stream?”
Practicing pratipaksha may be as simple as noticing the beauty of rainbow after a thunderstorm, instead of fretting about that spouting that still needs to be unclogged. In other words, you view the glass as being half-full instead of half-empty.
“The opposite of hate is not love. The opposite of hate is non-hate. Letting go, releasing of that hate. Then, love naturally arises.”
This simple but powerful technique has a profoundly healing effect on Yoga students and practitioners, especially those who may be struggling with self-defeating thoughts and beliefs that create negative or unsettling feelings. As we continue to gently steer our minds away from repetitive thoughts that create anxious feelings and instead focus our minds on more positive, realistic and uplifting thoughts, we are literally reprogramming the neurotransmitters in our brains. The neuroplasticity (capacity to develop new neuronal connections) of our brains allows us to permanently change our thinking patterns when we practice pratipaksha with earnest awareness and effort. Whenever we change our negative thought patterns and beliefs about both ourselves and the world at large, our behaviors will automatically change, and in time, this will change our karma.
The practice of pratipaksha is not simply about substituting a positive thought for the opposite negative thought or belief, it is also about choosing life-affirming thoughts that soothe, nourish and uplift. It’s a change in the direction your thinking takes and you must believe the thought is true or is able to become true, it’s also important that find the thought nourishing. If the upstream thought that you choose to empower does not soothe your spirit or if your mind has doubts, your practice will not be as effective.
Practicing pratipaksha isn’t rocket science, it’s easy, simple to comprehend and anyone can do it, but first they must put forth some effort and give it a try. Next time you feel anxious or unsettled, gently pull your attention away from the disquieting thoughts and direct your mind towards positive (or opposite) thoughts, even if it is something as simple as appreciating the radiant light of that colorful rainbow.
The term “Samskara” is a Sanskrit word that literally means “impression” and this essentially refers to an individual’s habitual way of thinking, believing and acting. All actions, enjoyments, sorrows and experiences in general leave their mark in the subconscious and unconscious mind in the form of subtle impressions or residual potencies.
The ways we tend to act in our relationships and in the world are largely determined by impressions and our past is preserved, to the minutest detail, in the chitta (mind stuff), not the slightest bit is ever lost. The revival of samskaras induces smriti (memory). Memory cannot exist without samskaras.
In most cases our samskaras are based on our personal experiences and/or cultural backgrounds. These impressions (thoughts and beliefs) can also be influenced by the health of our brain chemistry. For example, when we suffer from depression or anxiety, our beliefs about what is possible or impossible for us will be clouded, a sense of hopelessness and powerlessness may predominate as a result of low levels of serotonin and dopamine.
The internal freedom for self-realization that regular yoga practice offers is founded on the ability to reveal and bring to conscious attention our thought patterns, beliefs and the actions that arise from those samskaras. Yogic breathing techniques and asana (postures) are very effective tools for easing anxiety, depression and balancing neurotransmitter signals in the brain. With a bit of patience and a committed yoga practice, a yoga student will be able to quickly identify the samskaras and resulting actions that continue to undermine their ability to be physically, mentally and emotionally healthy.
Whenever a yoga practitioner identifies (or recognizes) their obscure and/or inhibiting samskaras, they will then be free to choose more life enhancing alternatives. All too often, we limit our own potential by assuming that we are not capable or skilled enough to create the life we dream of. Although some of these self-limiting thoughts may have some degree of truth to them, our ability to achieve the goals we’ve set is often far greater than we may ever imagined. When we start to gently direct our thinking along more positive lines, we will begin to truly realize that more is possible in our lives, and this will prompt us to act accordingly.
Understanding the concept of samskaras will be of great value when it comes to practicing “witnessing” of the various thoughts and emotions that inevitably arise during asana practice. According to traditional yogic philosophy, the most direct way to internal freedom is to witness these samskaras from a place of deep self-compassion and without unnecessarily identifying with them.
When unpleasant or painful emotions and restricting thoughts arise during a yoga session, strive to be more consciously aware, so that the credibility of you samskaras can be evaluated objectively. If there are negative thoughts or beliefs that are valid, some personal changes may be called for. For example; suppose you are a law student and you’ve failed the bar exam twice due to being unprepared, then studying harder for the exam would be in order.
However, on the other hand, subscribing to the belief that you’re is inherently too unintelligent to pass the bar, even after getting your degree from law school is clearly unrealistic. As in most cases, this sort of limiting samskara is best invalidated in the light of your self-compassion, and then substituted with a more encouraging and accurate assessment of your own intelligence.
Meditation (known as Dhyana in Sanskrit) was part of ancient yoga and remains one of the most essential features of yoga practice. Meditation is basically the most direct way to connect to supreme or essential “Self” (Atman) through developing deeper consciousness. And in addition to its spiritual significance, meditation and yoga are practiced together to establish and maintain optimal health and wellness.
In these modern times the practice of yoga training has become more estranged from meditation than in the past, with the primary focus often being on asana (poses), but nonetheless meditation still remains crucial to even the most fundamental understanding of the science of yoga. With the widespread attraction to yoga from today’s contemporary students, the question frequently arises as to whether meditation is really necessary to appreciate the full scope of what yoga practice has to offer.
This question will easily be answered once the student realizes that yoga and meditation are bound together as intimately as breathing and air. It is futile to attempt to practice one without the other. The very question of whether meditation is necessary to perform yoga properly indicates a general lack of understanding in regard to both subjects.
Yoga is meditation. It doesn’t really matter whether it’s fast or slow, hot or cold; all forms of yoga practice rely on the basic principles of meditation to occur. Yoga practice is a form of exercise as well, but it is exercise at its most highly evolved level, meaning yogic exercise is, in itself, a form of meditation.
Meditation brings consciousness to every action taken. In order to correctly perform yoga asana the mind needs to be active along with the body. This consciousness in action takes the form of counting breaths, holding poses, correcting alignment and smoothly sequencing from one position to the next. This activity takes place in accordance with a deliberate “mindfulness” that is the true essence of every yogic session.
Meditation recognizes that the mind is supervising this physical activity, but there is much more that the mind can be occupied with. The addition of Mantras, Mudras, introspective thoughts and even visualization will more fully occupy the mind so that the energies expended by the body are all working toward a single constructive purpose, to bring complete mindfulness and total awareness into every action.
Once these concepts are fully grasped it it becomes apparent that for people who chose to practice asana, meditation is absolutely required. Meditation cannot be some abstract idea that is separate from the whole of yogic science; meditation in fact, is the beginning and end of all yogic methods and techniques.
If you are among those who are confused (or even disturbed) by the concept of meditation, it may be helpful to think of it in a more straightforward manner. So consider this; meditation can be looked upon as a means of encouraging and hastening the attainment of the state of enlightenment through mental concentration, clarity of mind and self improvement.
Additionally, meditation is something that returns us to being in the present moment. It is a deep connection, through a heightened awareness of oneself, in relationship with the things and people all around. Meditation and yoga combined are known to be helpful in recovering from breathing problems, boosting the immune system, reducing cholesterol levels and increasing energy and stamina, resulting in an improvement of overall health and an enhanced sense of connection to the Divine Spirit within.
UCLA’s Department of Psychiatry and Bio-behavioral Sciences conducted a recent study that demonstrated once again that even relatively short meditations, when practiced consistently, have numerous significant and positive effects on both the body and the mind. This particular study evaluated 49 caregivers who were tending to patients with Alzheimer’s and various other forms of dementia. Nearly 50% of the caregivers in this study experience clinical depression, plus they are also twice as likely as the general population to report elevated levels of stress.
This research study divided the caregivers (ranging in ages from 45 to 91) into two groups: one that practiced a 12-minute meditation daily for 8 weeks, and one that spent 12 minutes each day for 8 weeks relaxing while listening to a musical relaxation CD.
The meditation group showed several benefits over the group that listened to the music:
• Significantly lower levels of depressive symptoms
• Improvements in reported mental health
• Improvements in cognitive functioning
• Increased telomerase activity in the blood (an indication of decreased cellular aging)
• Significant decreases in blood proteins associated with inflammation.
Think about it, all of these benefits from only 12 minutes of meditation a day!
This specific study examined a chanting meditation practice called Kirtan Kriya, but many other, prior studies on meditation have shown similar body-mind benefits, even with a variety of meditations. In short, most any meditation practice you do for at least 10 minutes or more daily is likely to achieve similar results to these.
The meditation that follows (Simple Counting) has been used in various other studies related to meditation’s “relaxation response.” But remember, the most effective meditation practice is one you feel comfortable with and will actually practice. Hundreds (perhaps thousands) of meditation techniques exist and are easily found on the web. Experiment and find the one that is best fit for you.
A Simple Counting Meditation:
• Sit comfortably, with your spine erect and imagine the crown of your head floating up
to the ceiling.
• Allow your eyes to close, and notice your breath – without intentionally trying to
change it. Bring your attention to the warmth and coolness of the breath
at the tip of your nostrils.
• After 2 to 3 minutes (or whenever you feel you are ready) start counting each exhalation.
For example, when you exhale the first time, mentally count “one.” The next time you exhale, count “two.” Keep counting silently to yourself, until you get to ten. After you reach ten, then start over again from “one.”
• You’ll know when your mind has wandered because you’ll lose count or notice that you’re thinking about something else. When that happens, (and it will!) do your best not to get frustrated. Instead, simply start over again by counting from “one.” Without judgment or criticism, notice how often you need to restart counting. The goal isn’t necessarily to get to 10, but to keep refocusing whenever you catch your mind wandering.
• Continue this meditation for at least 10 minutes, the longer the better depending on your time restraints.
Keep in mind that there’s no need to worry about “being good” at mediation; just by the act of meditating you are inherently good at it no matter how often your mind wanders as long as you keep bringing it back.
What is a retreat? It’s a quiet or secluded place where you can rest and relax.
What are a YOGA retreats: Quiet and secluded places where you can rest, relax, eat healthy, gain knowledge, insights, personal strength and PRACTICE YOGA.
Is your daily routine getting you down? Have you ever wondered what might happen to you and to your life if you would just make the time to retreat to a place where you’re offered delicious, nutritious food and someone leads you in daily yoga and meditation practice? Where you’re in the company of other like-minded/like-hearted seekers of truth, love and beauty? Once you’re on a yoga retreat (or yoga holiday, as they’re sometimes called) all your regular daily obstacles will be gone and your day to day hassles will be put on hold, while you’re hooked up to a program that offers solutions for you when you return, so that your “normal” daily routine will have some pizzazz, a new energy and a new and refreshing feel. You’ll return rejuvenated and recharged and with a whole new attitude, plus you’ll be feeling energy you haven’t felt since you were a kid.
Most yoga retreats take place in very special (and secluded) corners of the world (like National Parks, remote beach areas, or camps in the mountains), special places where time seems to slow down, providing a new and insightful perspective. If you’ve never had the opportunity to participate in a yoga retreat (or even if you have) and/or you feel your practice could use a bit more spark, your adventure is not as far away as you might imagine, why put it off, with a little planning you can make it happen! This unique type of getaway tends to bring like-minded/like-hearted seekers of truth, love and beauty together and creates a fertile ground for awakening the miracle that is you. A yoga retreat will affect you physically, mentally, emotionally and spiritually, basically producing a profound and positive effect on your entire being.
Retreats provide a break from your normal routines and time to focus on releasing, discovering and applying new found tools. Retreats that are well constructed allow for personal attention given to your own specific areas of need. This personal attention gives you a tool box filled with plenty of options. There is nothing more inspiring then returning from an experience empowered with new found strength. The power gained on a yoga retreat continues to help you as you return to your regular daily life with a new set of tools to release pain, regain strength, and find deep rest and peace plus you’ll be able find and open doors to possibilities where there were just blank walls before.
There are times on a Yoga retreat when adventurous activities like hiking, biking, swimming, kayaking, etc. are offered and other times when silence is to be observed while doing cooperative communal service. There will be new dietary experiences to taste and enjoy, learning to practice “Ahimsa” (non-injury to others) while savoring plant based foods – both raw and cooked. There may be a time for cleansing/detox and giving the body a break from un-healthy habits.
On some retreats you’ll be surrounded by beautiful settings, while on others you may focus on sensual pleasures like massage, energetic healing or bodywork. A Yoga retreat may involve early morning meditation to stop the constant chatter of the mind. Also, there’s Vipassana (insight meditation) for those interested in self-reflection or looking for a more spiritual experience. There may be instruction which will help you learn Pranayama and other advanced breathing methods.
What kind of people go on Yoga retreats?
∙ Some are young; others are elderly (and all in between).
∙ Some are loose and flexible, while others are a stiff as a board.
∙ Some may be exhausted or at a crossroads in their life.
∙ Some simply want a chance to get away from it all.
∙ Others want to take care of just themselves for a change.
Here are a few of the most common reasons people go on a yoga retreat:
∙ Deepening an existing practice
∙ Restarting a practice that was dropped
∙ Testing the waters (if you’re new to Yoga)
∙ Finding a new direction in life
∙ Meeting new, exciting people
When you leave your daily routine and go for a yoga retreat, you set the stage for:
∙ Stress and pain relief
∙ Deep Rest
∙ Increased knowledge and understanding
∙ Greater appreciation for all things
∙ Diet improvement with delicious healthy food
Tip: Knowing exactly what kind of experience you’re looking for before signing up will help ensure you pick the retreat perfect for your needs. Selecting retreat with a time frame suited to your schedule is also important; whether it’s a day retreat, a few days, a week, or even longer. And, perhaps most importantly, it is always recommended that the retreat you select is lead by certified yoga instructors who are prepared to work with you at your skill level. Spending intimate time with an experienced yoga teacher is one of the most potent opportunities for change available today; being a mixture of instruction and inspiration, it will guide you toward being a more authentic and powerful human being.
In conclusion: Yoga retreats are the latest trend in yoga where you will be able to gain many profound benefits beyond those found when participating in a few hours of yoga sessions or classes. Those who attend such retreats and are guided by a yoga master, report experiencing a silent, inward revolution; one that produces a conscious growth and outward “evolution” of their body and mind. Contrary to the general belief that yoga is limited to an individualistic practice, a yoga retreat allows you the opportunity to explore the social aspect of yoga. Plus, the closeness to nature and having the time and opportunity to re-examine your motivations, goals, and beliefs helps you to become re-united with yourself and the awesome person you really are, both when you’re alone and in the company of others.
Do you find yourself waking up begrudgingly after repeatedly pressing the snooze button? Well you can turn this around and make starting your day something you want to do; you may find you’re even excited about getting your day started! The first 5-minutes in the morning can provide a critical window of opportunity that might just change your whole day for the better.
When used wisely, those precious few minutes between being in lala-land and getting out of sack can greatly improve your mood, prompt your commitment to eat well, and increase your likelihood to exercise or work out that day; and all this can be accomplished while you’re still in bed! Now that’s a whole lot better than hitting that snooze button one more time, wouldn’t you agree?
Regardless of whether your exercise choice is yoga or not, scientific studies report that if you wake yourself up in a way that stimulates your body’s blood flow, balances your hormonal system and starts the process of detoxification, you’re more likely to continue those healthy habits throughout the day.
If you practice the following sequence, confident of its ability to do the above, you’re sure to shake off the usual sleepiness and generate more energy and alertness, all the while maintaining a calm, centered mind. This practice can make a big difference as to whether you decide to continue on with your morning (or daily) workout, or to skip it.
The key is to begin to move “mindfully” before the mind’s resistance gets involved, and before both eyes are completely open, you’ll already be well on your way to an endorphin-filled morning, kick-starting a more focused, fit, and self-confident day.
Now, isn’t that worth waking up for?
Try practicing the following sequence and judge for yourself…
Laying Goddess Pose
Immediately upon waking, roll over and lie on your back. Place the soles of the feet together and open your knees wide. Rest one hand on your lower abdomen and the other one over your chest as you begin to take slow, deep breaths in through your nose and out through your mouth. When inhaling, expand your body so both hands rise. Retain the inhaled air for a few seconds, then relax and let your exhale happen naturally and your hands fall back down. At the end of your exhale, contract your diaphragm gently pressing the remaining air out of your lungs. Retain the exhale for a few seconds. Repeat this for 10 breaths.
Happy Baby
Next you begin to work the kinks out of your lower back by drawing your knees up and back beside your ribcage. Once your knees are in position, press your hips towards the mattress, so your butt doesn’t lift up, and then draw the knees down as far as they will comfortably go by pulling with your fingers around your big toes (you can also pull on the outer sides of the feet or behind your knees). Hold for 5-10 breaths.
Supported Shoulderstand
Take a pillow and bend your knees to lift your hips and place the pillow underneath. To effectively detox, your legs and hips must be elevated above the heart and your heart above your head. If more pillows are needed, keep them nearby. Lift your legs into the air, or rest them on your bed board or the wall for more support. Hold for 10 breaths or more.
Seated Eagle
Slowly roll over onto your right side, and gently press yourself up into a cross-legged easy pose. Wrap your right elbow over your left, bend your arms and touch left fingers to (or towards) your right palm. Lift up your elbows to shoulder height, while droping the shoulders. Maintain a long spine, for 3-4 breaths and then try rounding the spine, chin towards chest, to stretch and flex your upper back. Take 5-10 breaths while in this position, then uncross your arms, reverse and repeat with left elbow on top.
Seated Twist
Remain seated in the easy pose and relax returning to a “neutral” spine, then place your left hand onto your right knee. Reach your right arm high into the air while inhaling, and focus on keeping the spine extended, exhale and begin to turn your chest, right shoulder and head to the right. Slowly circle your right arm behind you with your fingertips down. During each inhale maintain the length of your torso, and while exhaling you’ll be able to gently “spiral” through the heart and neck as you stretch, flex, tone and spark your energy level.
Take 5-10 breaths, reverse and repeat.
Fists Forward Bend
Following your seated twist, swing your legs off the bed and slowly stand up with slightly bent (not locked) knees. Make fists and place them in the opposite elbows (bent elbows and closed fists trigger your body to automatically release tension in the back muscles). Fold over your bent legs, and totally relax your back, shoulders and head. Breathe deeply here, feeling any unwanted tension being released and draining into the floor. Note: This is a great pose to do at work, or anytime you’re feeling an energy crash and you need a boost! Remain in this pose for one minute, and then slowly roll to standing, reaching overhead for a full body, stretching inhalation or two. You should now be ready for your morning practice or workout, or to just go start your day.
The ways we tend to act in our relationships and in the world are largely determined by impressions and our past is preserved, to the minutest detail, in the chitta (mind stuff), not the slightest bit is ever lost. The revival of samskaras induces smriti (memory). Memory cannot exist without samskaras.