Ashtanga yoga is a dynamic and physically demanding practice that combines breath with movement. One of the challenging poses in the Ashtanga yoga sequence is Utthita Hasta Padangusthasana. Known in English as Extended Hand-to-Big-Toe Pose. This pose requires strength, flexibility, and balance. With consistent practice, it can be mastered. In this blog post, we will provide you with benefits, contraindications, modifications and step-by-step instructions to help you confidently practice Utthita Hasta Padangusthasana. BENEFITS: Utthita Hasta Padangusthasana offers a multitude of benefits for both the body and mind. Some of the key benefits of practicing this pose include:
Incorporating Utthita Hasta Padangusthasana into your regular yoga practice can provide you with a wide range of physical and mental benefits. Remember to practice with patience, listen to your body, and modify as needed to avoid any strain or injury. Contraindications:
As with any yoga practice, it's important to consult with a qualified yoga instructor or healthcare professional if you have any concerns or medical conditions before attempting Utthita Hasta Padangusthasana or any other yoga pose. They can provide you with personalized guidance and modifications to suit your individual needs and ensure safe and effective practice. Always practice mindfully, listen to your body, and respect your limits to avoid any strain or injury during your yoga practice. Tap here to watch a step-by-step tutorial video of Utthita Hasta Padangusthasana Step-by-Step Instructions for the Full Expression of Utthita Hasta Padangusthasana Ekam – Inhale: Standing in Samasthithi, inhale your right arm out directly in front of you. Simultaneously, lift the right leg straight up. On the same inhale, catch the big toe with your thumb, index and middle finger Dve – Exhale: Exhale your torso over your extended right leg as you bend your right elbow to ring your torso towards your leg. Work with tensegrity or oppositions of force to maintain your balance. To do that, work to press your pelvis backwards as you extend your upper body forwards. Gaze to the big toe of your right foot (Padayoragra Drishti). Breathe here for 5 deep breaths. Trini – Inhale: Inhale as you straighten your right arm and bring your torso upright back to standing position. Catvari – Exhale, 5 Breaths: Still holding your fingers to your big toe, exhale as you take your right leg out to the right. Gaze over the left shoulder (Parsva Drishti). Stay here for five deep breaths. Panca – Inhale: Bring your right leg forward again. Your right arms stays extended, the left hand on your hip Sat – Exhale: Exhale fold your torso over your extended right leg. Santa – Inhale, Exhale, 5 breaths: Inhale bring your torso back up to standing position and then exhale your hands to your his. Hold your leg upright in this position with a neutral spine. Use your deep core muscles. Stay here for five deep breaths. Ashtau - Caturdasa 8 to 14: At the end of the fifth exhale, lower the right leg down. Then repeat the entire flow of movement (Vinyāsa 1 to 7) on the left side. Like any yoga pose, Utthita Hasta Padangusthasana requires consistent practice to master. Incorporate it into your regular yoga practice, and be patient with yourself as you work towards improving your strength, flexibility, and balance. Modifications
Remember, it's important to listen to your body and only go as far as your comfortable range of motion allows. Yoga is not about pushing yourself beyond your limits, but rather finding a balance between effort and ease. Always practice mindfully and with awareness, and consult with a qualified yoga instructor for guidance and modifications that suit your individual needs. Utthita Hasta Padangusthasana is a challenging yet rewarding pose in the Ashtanga yoga sequence. With consistent practice, you can master this pose and reap its numerous benefits. Follow the step-by-step instructions provided in this blog post, practice regularly, and enjoy the journey of exploring and deepening your yoga practice with Utthita Hasta Padangusthasana. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
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Ashtanga Yoga is a traditional style of yoga that incorporates a set sequence of postures along with breath control and focus. The Ashtanga Yoga system also teaches students two sacred mantras. Mantras are sacred syllables, words, or phrases often practiced as a form of meditation or chanting to enhance the practice. The “Ashtanga Opening Mantra" is chanted at the beginning of an Ashtanga Yoga practice. The Opening Mantra is also called the "Vande Gurunam" mantra, which is a Sanskrit verse that pays homage to the lineage of teachers who have passed down the wisdom and teachings of yoga. The mantra is chanted in a call-and-response style, with the instructor leading and the students repeating after them. The Opening Mantra: "Vande Gurunam Charanaravinde Sandarshita Svatma Sukhava Bodhe Nihshreyase Jangalikayamane Samsara Halahala Mohashantyai" Translation: "I bow to the lotus feet of the gurus, The awakening happiness of one's own self revealed, Beyond better, acting like the jungle physician, Pacifying delusion, the poison of Samsara (the cycle of birth and death)." This mantra serves as an invocation, setting the tone for the practice and acknowledging the lineage of yoga teachers who have contributed to the teachings of Ashtanga Yoga. Chanting the Opening Mantra can help to cultivate reverence, gratitude, and focus, creating a sense of connection to the wisdom and tradition of yoga. In addition to the Opening Mantra, Ashtanga Yoga may also incorporate other mantras or chants during the practice, such as the closing mantra, or individual postures may have their own specific mantras associated with them. Mantras can be used as a tool to calm the mind, deepen concentration, and heighten spiritual awareness during the practice of Ashtanga Yoga. It's important to note that while mantras are a significant aspect of Ashtanga Yoga for many practitioners, they are not required, and different instructors and students may have different preferences and approaches to incorporating mantras into their practice. It's always best to follow the guidance of a qualified yoga teacher and approach mantras with an open mind and respectful attitude towards their cultural and spiritual significance. Ashtanga Yoga practitioners often recite the Opening and Closing Mantras as a way to honor the tradition and lineage of yoga, and to create a sacred and focused atmosphere for their practice. The Opening Mantra, also known as the "Vande Gurunam" mantra, is chanted at the beginning of an Ashtanga Yoga practice to pay homage to the lineage of teachers who have passed down the wisdom and teachings of yoga. By acknowledging the gurus and expressing gratitude for their guidance, practitioners cultivate a sense of reverence and connection to the ancient tradition of yoga. The mantra serves as an invocation, setting the intention for the practice and inviting a state of openness and receptivity to the teachings of yoga. The Closing Mantra, also known as the "Samasthitihi" mantra, is chanted at the end of an Ashtanga Yoga practice to bring the practice to a complete and harmonious close. The mantra translates to "May all beings be happy, may all beings be healthy, may all beings be safe, may all beings live with ease." By reciting this mantra, practitioners express their heartfelt wishes for the well-being of all beings, including themselves, their loved ones, and all living beings in the world. The Closing Mantra serves as a reminder of the interconnectedness of all beings and the importance of cultivating compassion and goodwill towards others. Reciting the Opening and Closing Mantras in Ashtanga Yoga is not only a ritualistic practice, but also a way to create a meditative and focused state of mind. The repetition of the sacred syllables and words in the mantras can help to calm the mind, deepen concentration, and enhance spiritual awareness. Chanting the mantras also helps to synchronize the breath and movements in the practice, creating a sense of rhythm and flow. It's worth mentioning that while mantras are an integral part of Ashtanga Yoga for many practitioners, they are not mandatory, and different instructors and students may have different preferences and approaches to their use. It's important to approach mantras with respect, understanding their cultural and spiritual significance, and to follow the guidance of a qualified yoga teacher in incorporating them into your practice. Ultimately, the recitation of the Opening and Closing Mantras in Ashtanga Yoga can serve as a personal expression of reverence, gratitude, and mindfulness, enhancing the overall experience of the practice. The Opening and Closing Mantras used in Ashtanga Yoga have a rich history that can be traced back to the ancient yogic traditions of India. These mantras have been passed down through generations of yoga practitioners and teachers, and are considered to be an integral part of the Ashtanga Yoga practice. The exact origins and authorship of the Opening and Closing Mantras are not well-documented, as they have been handed down orally over the centuries. However, it is believed that these mantras were composed in Sanskrit, which is considered to be the classical language of ancient India, and have been recited in various forms of yoga for centuries. The Opening Mantra, "Vande Gurunam Charanaravinde," is often attributed to Sage Veda Vyasa, who is considered to be a revered figure in the Hindu tradition and is believed to have compiled the ancient scriptures known as the Vedas. This mantra is also sometimes associated with the teacher-student lineage of T. Krishnamacharya, who is considered to be one of the modern fathers of Hatha Yoga and is known to have influenced the development of Ashtanga Yoga. The Closing Mantra, "Samasthitihi," which translates to "May all beings be happy, may all beings be healthy, may all beings be safe, may all beings live with ease," is a verse that reflects the yogic principle of ahimsa, or non-harming, and is rooted in the philosophy of compassion towards all beings. The authorship of the Closing Mantra is not well-documented, but it is widely used in various forms of yoga as a way to express goodwill and positive intentions towards oneself and others. It's important to note that while the specific history and origins of the Opening and Closing Mantras may not be fully known, these mantras have been revered and passed down through generations of yogis as a way to honor the lineage of yoga teachers, invoke blessings, and cultivate mindfulness and compassion. They are considered to be sacred and are used in Ashtanga Yoga as a way to create a focused, reverential, and meditative atmosphere for the practice. Reciting mantras, whether in the context of yoga, meditation, or other spiritual practices, is believed to offer a wide range of benefits for the mind, body, and spirit. Here are some potential benefits of reciting mantras:
It's important to note that the benefits of reciting mantras may vary depending on individual beliefs, intentions, and practices. Mantras are a personal and subjective experience, and it's essential to approach them with sincerity, reverence, and respect for their cultural and spiritual significance. It's recommended to learn mantras from qualified teachers and practitioners, and to integrate them into one's practice with mindfulness and discernment. Click here to view our YouTube video on Mantras and the Ashtanga Yoga Opening and Closing Mantras Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
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❤️LET'S BE SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org Parsvottanasana is also known as Intense Side Stretch Pose or Pyramid Pose. It is the twelveth posture in the Ashtanga Yoga Standing sequence, and comes after Prasarita Padottanasana D. Parsvottanasana is a powerful standing forward bend that offers an array of physical and mental benefits. Benefits of Parsvottanasana:
While Parsvottanasana can be beneficial for many practitioners, there are some contraindications to be aware of. It's important to consult with a qualified yoga teacher or a healthcare professional before attempting this pose if you have any of the following conditions:
Step-by-step instructions on how to master Parsvottanasana in your Ashtanga yoga practice using the Sanskrit vinyasa count. From Samasthiti (Equal Standing Pose) Inhale, Ekam - Turn to face the back of your mat brining your right foot three feet in front of your left. Bring your palms together behind your back, fingers facing upwards. Make sure your hips are square. Keep your legs straight, and press down and back with your left foot as you press down and forward with your right to engage your glutes and thighs. Exhale, Dve - Keeping your back straight, your legs engaged, your feet pushing and your head up, begin to hinge from your hips to fold forward over your straight right leg. Take five deep breaths here. Gaze to your nose, nasagrai drishti. Inhale, Trini - Pressing your pelvis forward, lift your torso back up to standing. Be sure to keep your hands where they are and continue to engage your middle back (rhomboids and middle trapezius). Exhale, Chatvari - Reverse your feet, square your hips and press your feet in opposite directions (tensegrity). Begin to hinge from your hips, extending your body out over your right leg. Keep your spine long and your chest lifted as you lower your torso towards your right thigh. Take five deep breaths. Gaze to your nose, nasagrai dristhi. Inhale, Pancha - lift your torso back up to standing. Be sure you are pressing your left foot down and forward and your right foot down and backwards as you inhale and rise up. If you create enough tensegrity through your feet and hips your upper body will simply float up to stack your body weight on top of itself. Exhale - Return your fee to parallel position, extend your arms out to the side and return to Samasthithi. Modifications:
Remember to always listen to your body and modify the pose according to your own comfort level and abilities. It's essential to practice with mindfulness and respect for your body's limitations to avoid any injuries. Tap HERE to watch a step-by-step tutorial video on Parsvottanasana Parsvottanasana is a powerful standing forward bend that offers numerous benefits for the body and mind. With consistent practice and proper alignment, you can master this pose and add it to your Ashtanga yoga routine. Remember to always modify the pose as needed to suit your individual needs. Embrace the journey of your practice and enjoy the benefits of Parsvottanasana in your yoga journey! Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
❤️SHOP MERCHANDISE: Nysa Products ❤️LET'S BE SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org Have you ever wondered how you can achieve a state of balance and stability in your yoga practice? One concept that can help you unlock the secrets to mastering yoga poses and finding a sense of ease in your practice is tensegrity. Tensegrity is a fascinating concept that combines tension and integrity, and it has been widely used in architecture and engineering. But did you know that tensegrity can also be applied to your yoga practice? Tensegrity, coined by the architect and visionary inventor Buckminster Fuller, refers to a structural system that uses a combination of tension and compression to create stability and strength. In tensegrity structures, tension elements, such as ropes or cables, are balanced with compression elements, such as struts or beams, to create a self-supporting and dynamically stable structure. This allows for flexibility, adaptability, and resilience in the face of external forces. So how does tensegrity apply to yoga? In yoga, we often seek balance and stability in our poses, as well as in our minds and bodies. Tensegrity can help us understand how to create a stable and balanced structure in our bodies while maintaining a sense of ease and freedom in our movements. Let's explore how we can apply the concept of tensegrity in our yoga practice. Finding Balance: Tensegrity in Asanas Asanas, or yoga poses, require balance and stability to be performed correctly. Tensegrity can help us understand how to create a balanced structure in our bodies to support our poses. Just like a tensegrity structure, our bodies need both tension and compression to find balance. For example, in a standing pose Prasarita Padottanasana A, we need to press down and out through both feet to engage the muscles in our legs to create tension and stability. We also need to press the hands down and forward to engage the muscles in our arms and upper back to create tension and stability. At the same time, we are working to maintain a sense of ease and lightness in the rest of our upper body. The tension in our hands and feet creates compression, while engaging mula bandha as we inhale helps the rest of our body remain relaxed, allowing for flexibility and freedom of movement. This combination of tension and compression creates a balanced structure, just like in a tensegrity system. Building Stability: Tensegrity in Core Strength A strong and stable core is essential in many yoga poses, as it provides the foundation for our movements. Tensegrity can help us understand how to create stability in our core by balancing tension and compression. In a pose like Boat Pose (Navasana), for example, we engage the muscles of our abdominal area to create tension and stability, while also maintaining a sense of relaxation in our shoulders, neck, and face. The tension in our core muscles creates compression, while the rest of our body remains soft and relaxed, allowing for stability and ease of movement. This balance of tension and compression creates a stable and strong core, just like in a tensegrity structure. Cultivating Mind-Body Connection: Tensegrity in PranayamaPranayama, or yogic breathing techniques, are an integral part of yoga practice and play a vital role in cultivating the mind-body connection. Tensegrity can help us understand how to use tension and relaxation in our breath to create balance and stability in our minds and bodies. For example, in a breathing technique like Ujjayi Breath, we create tension in the back of our throat to control the flow of our breath, while also maintaining a sense of relaxation in our facial muscles and body. The tension in our throat creates compression, while the rest of our body remains soft and relaxed, allowing for a smooth and controlled breath. This balance of tension and relaxation in our breath helps us cultivate a calm and focused mind, just like in a tensegrity system Enhancing Flexibility: Tensegrity in Stretching Flexibility is a key component of many yoga poses, and tensegrity can help us understand how to optimize our flexibility by balancing tension and compression. In poses that involve stretching, such as Forward Fold (Uttanasana), we create tension in the muscles that are being stretched, while maintaining a sense of relaxation in the rest of our body. This tension creates compression, allowing our muscles to lengthen and stretch without straining. By finding the right balance between tension and relaxation, we can enhance our flexibility and achieve deeper stretches with ease, just like in a tensegrity structure. Preventing Injury: Tensegrity in Body Alignment Proper body alignment is crucial in yoga to prevent injuries and promote safe and effective practice. Tensegrity can help us understand how to align our bodies in a way that distributes tension and compression evenly, reducing the risk of strain or injury. For instance, in poses like Warrior II (Virabhadrasana II), we engage the muscles of our legs and arms to create tension, while maintaining a relaxed and aligned spine. The tension in our limbs creates compression, while the rest of our body remains balanced and aligned. This balanced distribution of tension and compression promotes optimal body alignment, reducing the strain on our joints and muscles and preventing injuries. Mindful Awareness: Tensegrity in MindfulnessMindfulness is an essential aspect of yoga practice, and tensegrity can help us cultivate mindful awareness by bringing attention to the balance between tension and relaxation in our bodies. By practicing yoga poses with a heightened awareness of the sensations in our bodies, we can become more mindful of the tension and relaxation in different muscle groups. We can learn to find the right balance between tension and relaxation in each pose, adjusting our movements mindfully to maintain stability and ease. This mindful awareness of the interplay between tension and relaxation in our bodies can also be extended to our minds, helping us cultivate a sense of balance, stability, and calmness in our overall well-being. Tensegrity is a powerful concept that can enhance our yoga practice by helping us find balance, stability, flexibility, prevent injuries, and cultivate mindful awareness. By understanding the interplay between tension and relaxation in our bodies and minds, we can optimize our yoga practice and experience a deeper connection between our mind, body, and breath. Embrace the art of tensegrity in your yoga practice! And if you’d like to practice tensegrity in action, be sure to check out our other video on Tensegrity where we apply this concept to several yoga postures to help you begin to tangibly apply the concept of tensegrity and unlock new levels of balance and stability on and off the mat! Tap HERE to watch our tutorial on Tensegrity Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
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❤️LET'S BE SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org WE CHALLENGE YOU TO MAKE YOUR SELF CARE A PRIORITY THIS JULY! Join us, July 16th-24th, for 9 days of yoga asana and a guiding theme each day. Open to all levels. If you desire to be more present and connected then this challenge is for you. We will help you create a routine by commitment to yourself. Each day we invite you to share your insights and anything that comes up for you. No better time to focus more on your own self care as national Be Love Day starts us off and we conclude on International Self-Care Day! Let’s celebrate, nurture, and tune-in to these vital aspects of our lives, our self-care. What is self-care and how can we create a routine that reflects that? Maybe you find it hard to love yourself or maybe you’ll find this a breeze. Wherever you fall on the spectrum of that connection to yourself we invite you along for 8 days of committing to your yoga practice sprinkled in with journal prompts and more! Never forget self care is not selfish! You must take care of yourself and be healthy mentally, emotionally, intellectually, physically, and spiritually in order to help others the way we should and could. Join us in this fun challenge to promote self care and have fun and a chance to win some awesome prizes! 3 lucky winners will win a bundle of yoga and self care goodies and yoga classes! ![]() 1st Place Bundle: 5 Pack of Yoga classes at The Yoga Shala (virtual or in person), Primary & Second Series poster, Nysa Essential oil roller, Nysa Skin care kit, Nysa ex-large yoga bag, a value totaling over $300! 2nd Place Bundle: 2 Pack of Yoga Classes at The Yoga Shala (Virtual or in Person), Primary & Second Series Yoga Poster, Nysa Tote, Nysa travel size EO roller, Kino MacGregor DVD, Ayurveda Book, Wah CD (Over $165 value) 3rd Place Bundle: 1 Class at The Yoga Shala (Virtual or in person), Nysa Tote, Nysa travel size EO roller, Yoga Towel and Wah CD (Over $98 value) Hosts: @el.feather @kristashirleyyoga @theyogashala_ @saint_louis_ashtanga_yoga Exclusive Sponsors: @nysa_by_olotita @theyogashala_ Asana Lineup: ![]() July 16th - Baddha Konasana ![]() July 17th - Padmasana ![]() July 18th - Utthita Trikonasana ![]() July 19th - Janu Sirsasana A July 20th - Utkatasana ![]() July 21st - Ustrasana ![]() July 22nd - Supta Kurmasana ![]() July 23rd - Marichyasana C ![]() July 24th - Garbha Pindasana Krista, Danielle, Ashley, Nysa and The Yoga Shala look forward to sharing in this wonderful self-care focused challenge with you!
Good posture is essential for overall health and well-being. It not only helps us look taller and more confident, but it can also lead to a variety of health benefits. Poor posture can put unnecessary strain on muscles and joints, leading to discomfort and back pain. By maintaining good posture, we can reduce the risk of developing these issues and improve our overall quality of life. Beyond physical benefits, good posture can also improve digestion by allowing the internal organs to function properly and increase lung capacity by promoting proper breathing.
Unfortunately, modern lifestyles often involve long hours spent sitting in front of a computer or hunching over a mobile device, which can take a toll on our posture. The good news is that it's never too late to start improving your posture. With a few simple changes to your daily habits, you can begin to reap the benefits of good posture and enjoy better physical and mental health. In this article from The Yoga Shala, we'll discuss several ways to improve your posture and enjoy the benefits that come with it. Slouching and Poor Posture Posture is fundamental to how we present ourselves to the world. When we stand up straight, our bodies project confidence and poise, making us appear taller and more self-assured. According to https://howtallheight.com/: "Standing up straight can increase your height by up to two inches." Conversely, when we slouch or have poor posture, we inadvertently make ourselves look shorter and less confident. This can negatively impact our personal and professional lives. But standing up straight isn't just about appearances. Good posture is essential for overall health and well-being, as mentioned earlier. So if you want to improve your posture and project confidence, start by standing up straight and maintaining good posture throughout the day. It may take some time to break old habits and adjust to a new way of standing and sitting, but with practice and persistence, you can achieve better posture and all of its associated benefits. Strengthen Your Core Muscles The core muscles in our body are essential for maintaining good posture and reducing the strain on our neck and back muscles. These muscles comprise the abs, glutes, and back muscles, and they work together to provide stability and support to our spine. Strengthening these core muscles through exercises like planks, bridges, and bird dogs can help maintain the natural curve of your spine and improve your posture overall. Not only can this lead to reduced back pain and other health benefits, but it can also enhance our physical appearance and exude confidence. So if you want to maintain good posture and achieve overall wellness, it's essential to incorporate core strengthening exercises into your fitness routine. Good Posture Furniture As working from home becomes increasingly popular, it's essential to invest in furniture that supports good posture. An ergonomic chair is a must-have since it can be adjusted to your height and provides ample support for your back. When sitting, keep your feet flat on the ground and your knees at a 90-degree angle to reduce strain on your lower back. Avoid using soft couches or chairs that don't offer proper support, as this can lead to slouching and poor posture. If you find that your lower back needs extra support, use a lumbar pillow to help maintain the natural curve of your spine. By taking these steps, you can reduce the risk of back pain, improve your posture, and increase productivity while working from home. Eye Level Computer Monitor Spending long hours in front of a computer can take its toll on our neck and shoulder muscles, leading to strains and aches. To prevent this, it's essential to position your monitor at eye level to reduce the strain on your neck when looking down. You may need to use a monitor arm or stack books under your monitor to achieve the proper height. Additionally, ensure that you are not straining to reach the keyboard or mouse, as this can cause tension and pain in your shoulders and arms. Consider investing in an adjustable desk or keyboard tray to maintain proper alignment and reduce the risk of repetitive strain injuries. By taking these steps, you can work comfortably and efficiently, without sacrificing your physical well-being. Sit Up Straight Maintaining good posture when sitting is crucial for preventing neck and back pain. To achieve this, sit upright with your head and neck in line with the rest of your spine. Avoid slouching or leaning forward, as this puts unnecessary strain on your neck and back muscles. It's also important to use a chair with good lumbar support to help maintain the natural curve of your spine. Keep your shoulders relaxed and avoid hunching them up towards your ears, as this can lead to tension and discomfort in your upper body. By sitting with good posture, you can reduce the risk of developing chronic pain and other health problems associated with poor posture. Additionally, maintaining good posture can enhance your overall appearance and boost your confidence, making it a win-win situation. Strength and Flexibility Aside from core strengthening exercises, increasing your overall strength and flexibility can significantly improve your posture. Engaging in activities like yoga from The Yoga Shala, pilates, and weight training can help improve your overall strength and flexibility, making it easier to maintain proper alignment throughout the day. These exercises can also help reduce muscle tension and alleviate pain associated with poor posture. Additionally, incorporating stretching exercises like shoulder rolls and neck stretches can further reduce muscle tension and improve your posture by loosening tight muscles and increasing flexibility. By combining these exercises with good posture habits, you can achieve excellent posture and experience all of the health benefits that come with it. Improve Physical Balance Good physical balance is essential for maintaining good posture. When we have good balance, we're less likely to slouch or lean to one side, which can lead to poor posture and chronic pain. Activities like tai chi, and dance can help improve your balance by challenging your body to maintain stable positions and shift weight smoothly. Even simple activities like standing on one foot or walking heel to toe can help improve your balance over time. By incorporating balance exercises into your routine, you can not only improve your posture but also reduce your risk of falls and other injuries. Advantages of Good Posture Good posture can offer a wide range of health benefits that extend beyond just looking good. It can reduce back pain, headaches, and digestive issues by taking pressure off your muscles and internal organs. By keeping your bones and joints aligned, it reduces wear and tear on your body over time, which can help prevent degenerative conditions like arthritis. Additionally, good posture can improve lung capacity and circulation, leading to better overall health. Finally, studies have shown that good posture can even boost your mood and increase energy levels. By making good posture a priority in your life, you can experience these benefits and enjoy greater physical and emotional wellness. Poor posture can be detrimental to your health and lead to a variety of problems. It can cause chronic neck and back pain, headaches, and digestive issues, among other things. Fortunately, improving your posture is a simple and effective way to boost your overall health and well-being. By incorporating habits like core strengthening exercises, choosing ergonomic furniture, positioning your computer monitor at eye level, and sitting upright, you can start to improve your posture and enjoy all the benefits that come with it. Making a few small changes to your daily routine can make a big difference in how you look and feel. So straighten up, stand tall, and take control of your posture to experience a happier, healthier life. Prasarita Padottanasana, also known as the Wide-Legged Forward Bend, is a powerful set of standing yoga poses that provides an intense stretch to the hamstrings, inner thighs, and spine. This pose is often practiced in different variations, labeled as A, B, C, and D, each with its unique benefits and Sanskrit vinyasa count. In this step-by-step guide, we will explore Prasarita Padottanasana A-D with the correct Sanskrit vinyasa count to help you master this invigorating pose. These postures are the seventh-eleventh poses of the Ashtanga Yoga Primary series. They come after Utthita Parsva Konasana and Parivrtta Parsva Konasana. Tap here to watch a step-by-step tutorial video on Prasarita Padottanasana A-D. Benefits The Benefits of Prasarita Padottanasana A-D: Prasarita Padottanasana A-D are popular standing yoga poses that offers numerous benefits for the body, mind, and spirit. These postures involve standing with the legs wide apart and folding forward from the hips, bringing the torso towards the ground.
Contraindications: While Prasarita Padottanasana offers numerous benefits, it may not be suitable for everyone. It's important to practice this pose mindfully and with awareness of your body's limitations. Here are some contraindications to keep in mind:
Step By Step Instructions for Prasarita Padottanasana A-D Prasarita Padottanasana A Standing at the top of your mat in Samasthiti (equal standing posture) Ekam (Inhale) Step or Jump Your Feet 4-5 feet apart, hands to hips, head up. Dve (Exhale) Fold forward with a flat back, placing both hands on the ground in line with your feet. Look up. Again inhale lengthening your spine, looking upward. Keep your feet parallel to each other and ensure that your toes are pointing straight ahead. Trini (Exhale) Pressing your hand down and forward into the floor, fold forward. Root down through the four corners of your feet, pressing down and out through the feet to engage your glutes to help support your body. Stay here five deep breaths. Engage mula bandha with each inhale. Gazing towards your nose (Nasagrai Drishti). Chaturi (Inhale) Straighten your arms and look forward. Exhale here. Pancha (Inhale) Place your hands to your hips and inhale back to standing. Be sure you press your hips forward and allowing your weight to stack naturally through space to return to standing. Exhale there. Prasarita Padottanasana B Ekam (Inhale) With your feet still 4-5 feet apart and parallel, inhale and take your arms up and out to the sides. Dve (Exhale) Place your hands to your hips and engage your mid back to keep your chest lifted. Head up. Again inhale and lengthen your spine, being sure to keep your ribs down as you press your chest up. Trini (Exhale) With both hands on your hips, hinge from your hips to fold forward. Stay here five deep breaths. Actively engage your mid back to keep your chest open in this forward bend, while keeping your hands to your hips. Root down through the four corners of your feet, pressing down and out through the feet to engage your glutes to help support your body. Engage mula bandha with each inhale. Gazing towards your nose (Nasagrai Drishti). Chaturi (Inhale) Keeping your hands to your hips, inhale back to standing. Be sure you press your hips forward and allowing your weight to stack naturally through space to return to standing. Pancha (Exhale) Prasarita Padottanasana C Ekam (Inhale) With your feet still 4-5 feet apart and parallel, inhale and take your arms up and out to the sides Dve (Exhale) Keeping your body tall, exhale and interlace your hands and fingers together behind your back. Again inhale, lengthening your spine and lifting your chest, looking upward. Keep your feet parallel to each other and ensure that your toes are pointing straight ahead. Trini (Exhale) With both hands interlaced behind your back and your chest lifted, fold forward. Traction your head forward. Root down through the four corners of your feet, pressing down and out through the feet to engage your glutes to help support your body. Stay here five deep breaths. Engage mula bandha with each inhale. Gazing towards your nose (Nasagrai Drishti). Chaturi (Inhale) Keeping your hands interlaced together behind your back, inhale back to standing. Be sure you press your hips forward and allowing your weight to stack naturally through space to return to standing. Pancha (Inhale) Exhale there. Prasarita Padottanasana D Ekam (Inhale) With your feet still 4-5 feet apart and parallel, and both hands to your hips, inhale and lengthen your spine. Be sure you keep your ribs pressing downwards as you work to lift your chest. Dve (Exhale) Fold forward with a flat back, placing your thumb, index and middle finger around the big toe of each foot. Look up. Again inhale lengthening your spine, looking upward. Keep your feet parallel to each other and ensure that your toes are pointing straight ahead. Trini (Exhale) Pressing your feet down and out, with arms straight, fold forward. Once folded, bend your elbows out to 90 degrees, keep your wrists straight and pull your toes forward with your gripped fingers as your press your feet down and out. Root down through the four corners of your feet, pressing down and out through the feet to engage your glutes to help support your body. Stay here five deep breaths. Engage mula bandha with each inhale. Gazing towards your nose (Nasagrai Drishti). Chaturi (Inhale) Straighten your arms and look forward. Exhale here. Pancha (Inhale) Place your hands to your hips and inhale back to standing. Be sure you press your hips forward and allowing your weight to stack naturally through space to return to standing. Exhale there. Modifications
Remember to always listen to your body and practice within your own range of motion. It's essential to work with a qualified yoga teacher if you have any specific concerns, injuries, or limitations to ensure that you're practicing safely and effectively. Tap here to watch a step-by-step tutorial video on Prasarita Padottanasana A-D Prasarita Padottanasana A-D offer numerous benefits for the body and mind, including stretching and strengthening the lower body, promoting a healthy spine, calming the mind, improving digestion, enhancing balance and proprioception, and energizing the body. However, it's important to practice with caution and make modifications as needed based on your individual needs and limitations. With proper alignment and mindful practice, Prasarita Padottanasana can be a beneficial addition to your yoga practice. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
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❤️LET'S BE SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org Ashtanga yoga, a dynamic and powerful form of yoga, comprises a series of postures that are synchronized with breath and movement. Among the many postures in the Ashtanga Primary Series, Utthita Parsva Konasana and Parivrtta Parsva Konasana are two challenging and invigorating poses that offer numerous benefits for the body, mind, and spirit. Utthita Trikonasana translates to Extended Side Angle Pose and Parivrtta Trikonasana, Revolved Extended Side Angle Pose. These postures are the fifth and sixth poses of the Ashtanga Yoga Primary series. They come after Utthita Trikonasana and Parivrtta Trikonasana. Tap here to watch a step-by-step tutorial video on 2 modifications and the full expression of Utthita Parsva Konasana and Parivrtta Parsva Konasana. BENEFITS Utthita Parsva Konasana and Parivrtta Parsva Konasana are two yoga poses that offer numerous benefits to the body, mind, and spirit. Both poses are variations of the wide-legged standing forward fold pose, and they involve stretching and twisting movements that provide unique advantages. Let's explore the benefits of each pose in more detail: Utthita Parsva Konasana (Extended Side Angle Pose):
Parivrtta Parsva Konasana (Revolved Side Angle Pose):
In addition to these specific benefits, both Utthita Parsva Konasana and Parivrtta Parsva Konasana are invigorating poses that can help to energize the body, improve flexibility, and promote a sense of grounding and balance. As with any yoga practice, it is important to practice these poses safely and under the guidance of a qualified yoga instructor, especially if you are a beginner or have any health concerns. Always listen to your body, modify the poses as needed. Contraindications As with any physical activity, there are certain contraindications or precautions to consider when practicing Utthita Parsva Konasana and Parivrtta Parsva Konasana. It is important to consult with a qualified yoga instructor or healthcare professional if you have any health concerns or conditions that may affect your ability to safely practice these poses. Some potential contraindications for these poses may include:
It is crucial to practice yoga mindfully and with awareness of your body's limitations. Always work within your comfort level, modify poses as needed, and seek guidance from a qualified yoga instructor or healthcare professional if you have any concerns or health conditions. Remember, yoga is meant to be a practice of self-care and self-awareness, and your safety and well-being should always come first. Step-by-Step Instructions for the Full Expression of Utthita Parsva Konasana and Parivrtta Parsva Konasana with Sanskrit Vinyasa Count Utthita Parsva Konasana, also known as Extended Side Angle Pose, is a standing pose that involves a deep lateral stretch, activating the hips, hamstrings, quadriceps, and core muscles. Ekam (Inhale) - Step your feet wide apart Dve (Exhale) - Turn your right foot out and bend the right knee 90 degrees. Place your right hand to the outside of your right foot. Extend your left arm overhead at an angle and gaze to your fingers (hastagrai dristhi). Take five deep breaths. Remember to engage mula bandha. Trini (Inhale) - Return to standing position and turn your feet parallel with arms extended. Chatvari (Exhale) - Reverse your feet, left foot turning to the left and right foot turning slightly inward toward the left; bend your left knee and place your left hand on the floor on the outside of your left foot. Raise your right arm overhead at an angle and gaze to your fingers (hastagrai dristhi). Take five deep breaths. Remember to engage mula bandha. Panca (Inhale) - come up from Utthita Parsva Konasana left side Parivrtta Parsva Konasana, also known as Revolved Extended Side Angle Pose, is a challenging variation of Utthita Parsva Konasana that adds a twist to the pose, providing an additional detoxifying effect and improving digestion. Dve (Exhale) - Reverse your feet, square your hips, bend your right knee and take your left arm over your bent right knee. In the full expression, bring your left hand to the outside of your right foot, ensuring that your left armpit is all the way over your right knee. Take your right arm up in the air at an angle. Look to your fingers (hastagrai dristhi) and take five deep breaths here. Trini (Inhale) - Lift up out of the posture returning your feet to parallel position, arms extended. Chatvari (Exhale) - Reverse your feet, square your hips, bend your left knee and take your right arm over your bent left knee. In the full expression, bring your right hand to the outside of your left foot, ensuring that your right armpit is all the way over your left knee. Take your left arm up in the air at an angle. Look to your fingers (hastagrai dristhi) and take five deep breaths here. Panca (Inhale) - Lift up out of the posture returning your feet to parallel position, arms extended. Exhale back to Samasthiti. Modifications Utthita Parsva Konasana (Extended Side Angle Pose) modifications: If you have difficulty reaching the ground with your hand, place your right forearm on top of your right quadricep, instead of taking your right hand all the way to the floor. Be sure you press your forearm down into your thigh and work to extend your torso upwards to activate your lats and serratus anterior. Parivrtta Parsva Konasana (Revolved Side Angle Pose) modifications: If you have difficulty taking the full expression of this deep spinal rotation, try these modifications instead.
Remember to always listen to your body and modify the poses as needed to suit your individual needs and limitations. It's important to practice safely and mindfully, and consult with a qualified yoga instructor or healthcare professional if you have any concerns or questions about modifications. Tap here to watch a step-by-step tutorial video on 2 modifications and the full expression of Utthita Parsva Konasana and Parivrtta Parsva Konasana. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! ![]() About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
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❤️LET'S BE SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org The Triangles are excellent postures for both new and experienced yoga practitioners. The asana helps students build a combination of strength, flexibility, balance and mental focus, when practiced regularly. Utthita Trikonasana translates to Extended Triangle Pose and Parivrtta Trikonasana, Revolved Triangle Pose. These postures are the third and fourth poses of the Ashtanga Yoga Primary series. They come after Padangusthasana and Pada Hastasana. Benefits of Utthita Trikonasana:
Benefits of Parivrtta Trikonasana:
The triangle poses are dynamic postures that helps to improve our posture by strengthening the muscles that support postural alignment, including the back, core, psoas, and quadriceps. When done properly, these yoga asanas will lengthen the front and back of the body, creating a more natural upright posture. Revolved triangle posture also massages the internal organs of the body, which can aid in improving digestion. And my favorite benefit to practicing this posture is the mental focus necessary to do the triangles while maintaining balance and tensegrity. It’s hard to maintain incredible focus on the breathe and bandhas and body position, but with consistent practice, doing this asana builds strong mental focus! Over time, the triangles help students gain more overall body awareness, balance, focus and mental strength. Below you’ll find instructions for practicing this posture, both the full expression and modifications that will safely help you build up the full expression of these asanas over time. Start with the modifications so they assist you in keeping your back flat, your head up, the front of your body long and over time you’ll build the strength necessary to practice the full expression with ease. Contraindications: The full expression of Parivrtta Trikonasana, revolved triangle, is NOT recommended if you are pregnant. Some women will find they can easily still do this asana while pregnant, but the spinal rotation puts too much pressure on your abdominal wall and therefore is better done in a modification form during pregnancy. These are wonderful standing postures but can be quite a challenge if you have tightness in your back or hips, or weakness in your core or back. There is a lot to think about in the posture, oppositions of force, lengthening, engaging, reaching while breathing and engaging your bandhas. Let’s take a step by step look at how to do the Triangle Postures. Tap here to watch a step-by-step tutorial video on 2 modifications/variations and the full expression of Utthita Trikonasana and Parivrtta Trikonasana. Step-by-Step Instructions for the Full Expression of Utthita Trikonasana and Parivrtta Trikonasana The Primary Series Sequence is a brilliant flow from posture to posture whereby each practiced asana prepares you for the ones to follow. You will begin adding these yoga poses into your primary series practice right after you finish Padangusthasana and Pada Hastasana. Utthita Trikonasana (Extended Triangle Pose): Step 1: Ekam, Inhale - Step your feet wide apart, arms extended out to the sides at shoulder height. Turn your right foot out to 90 degrees, and pivot your left foot slightly inwards. Step 2: Dve, Exhale - Reach your right hand down and grab your big toe with your index, middle finger and thumb. Keep your left hand pointing upwards towards the sky. Hold for 5 breaths. Step 3: Trini, Inhale - Come up, arms extended, torso facing the right side. Step 4: Chaturi, Exhale - Turn your left foot out to the left, right foot slightly inwards and reach your left hand down towards and grab your big toe with your index, middle finger and thumb. Keep your right hand pointing upwards towards the sky. Hold for 5 breaths. Focus on your bandhas and gaze to your fingers (hastagri drishti). Step 5: Pancha, Inhale - Come up, with both arms extended. Parivrtta Trikonasana (Revolved Triangle Pose): Step 6: Dve, Exhale - Rotate your body back to the right, square your hips and reach your left hand down towards the floor on the outside of your right foot (if you can’t get your palm flat with a straight leg, bend your right knee slightly and place your left hand to the inside of your foot). Simultaneously, rotate your torso towards the right, opening up your chest towards the sky. You are looking up to your fingers, hastagrai drishti. Hold for 5 breaths. Step 7: Trini, Inhale - Come up, arms extended, torso facing the right side. Step 8: Chaturi, Exhale - Reverse your feet so your left leg is facing forward with your right foot turned slightly inwards. Square your hips and reach your right hand down towards the floor on the outside of your left foot (if you can’t get your palm flat with a straight leg, bend your left knee slightly and place your right hand to the inside of your foot). Simultaneously, rotate your torso towards the left, opening up your chest towards the sky. You are looking up to your fingers, hastagrai drishti. Hold for 5 breaths. Step 9: Pancha - Inhale, Come up with both arms exteneded. Step 10: Exhale back to Samasthiti. Tap here to watch a step-by-step tutorial video on 2 modifications and the full expression of Utthita Trikonasana and Parivrtta Trikonasana. Modifications for the Triangle Poses: While the step by step instructions are for getting into the full expression of Utthita Trikonasana, there are several wonderful variations or modifications you can take to start where you are and safely work towards the full expression of the posture. Never feel ashamed of starting with modifications for yoga postures. It is far safer to work with modifications to build the strength and flexibility necessary to execute postures correctly. If you find you have weakness and/or limited flexibility in your back, hip flexors or hamstrings you will find it difficult to keep your back straight in the full expression of Boat Pose. Utthita Trikonasana Modifications: If you are unable to grab your big toe with your index, middle finger and thumb, instead place your hand on your shin and actively grip your hand around your shin to activate the muscles of your arm, initiating tensegrity in your upper limb. If you are unable to keep your front leg straight when you grab your big toe with your fingers, consider grabbing your shin with your hand instead, for now. Many people will unintentionally hyper extend their front knee in order to achieve a straight leg. You don’t want to do that. It puts undue pressure on the knee, and cuts off your body’s tensegrity, which is so vital for building strength in your limbs. Parivrtta Trikonasana Modifications: If you are unable to bring your hand to the floor with a straight leg, try keeping your front knee bent and bringing your hand to the inside of your foot, instead of the outside. This will give you far far more stability and control in your body as you work to open and balance. Spread the fingers of the hand on the ground and press down into it as you reach your lifted arm higher into the air. Push your front foot down and forward and your back foot down and backward to feel your glutes and hips activate to stabilize your pelvis. Over time, the hip flexors will lengthen allowing you to straighten both legs in this posture. Once you can do that, its as simple as gently placing your hand to the outside of your foot while maintaining opposition of force. Common Mistakes Don’t allow the aesthetic of the posture to compromise your body position. It is FAR more important to keep your spine extended and your bottom hand pressing into the floor than to have both legs straight legs or your hand to the outside of your foot. When you find yourself feeling unbalanced, be sure to take a modification of the posture to ensure you can balance and keep working to traction your spine in space. It’s perfectly ok if your front knee needs to bend to allow your spine to straighten. Remember to approach your practice with mindfulness and respect for your body's limitations. It's always wise to seek guidance from a qualified yoga teacher or healthcare professional if you have any health concerns or injuries. With dedicated practice and attention to proper alignment, Utthita Trikonasana and Parivrtta Trikonasana can help you cultivate strength, flexibility, and balance in both body and mind. Embrace the journey of Ashtanga Yoga, and may your practice flourish with grace and devotion! Tap here to watch a step-by-step tutorial video on 2 modifications and the full expression of Utthita Trikonasana and Parivrtta Trikonasana. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India. YOGA ASANA SERIES
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❤️LET'S BE SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org Ashtanga Yoga is a beautiful systemized practice with a set sequence of postures to follow. Regardless of what sequence the practitioner is working on, be it primary, intermediate or advanced, we always start with Sun Salutations A and B and foundational standing poses. After moving through the standing sequence, you then move into the postures of the Primary Series, Intermediate Series or Advanced Series' from Ashtanga Yoga. Work gradually to build up your practice, over time. It will allow your mind to memorize the sequence but more importantly, give your body time to begin to open and strengthen so you can safely move into postures that follow. Ashtanga Yoga Standing Sequence Once you’ve completed the Sun Salutations sequences, we begin the Ashtanga Yoga standing sequence. The very first two postures from the standing sequence are Padangusthasana (Big Toe Posture) and Pada Hastasana (Hand to Foot Posture). Let’s explore how to safely practice these foundational standing postures from the Ashtanga yoga system. Step-by-step instructions for Padangusthasana and Pada Hastasana Padangusthasana (Big Toe Pose): Step 1: Begin in Samasthiti (Equal Standing Pose), standing tall with your feet together, heels and toes touching, and your arms by your side. Step 2: Take a deep inhale and as you exhale, engage your core and bend forward from your hips, keeping your back straight and your knees slightly bent. Step 3: Reach down and place your index and middle fingers around your big toes, wrapping them from the inside of your feet, and then take hold of your big toes with a firm grip. Step 4: Inhale and lengthen your spine, lifting your chest and looking forward. Step 5: Exhale and fold deeper into the forward bend, bringing your forehead towards your knees, while maintaining your grip on your big toes. Step 6: As you hold the pose, focus on maintaining a long spine and relaxed shoulders. You can also gently pull on your big toes to deepen the stretch. Step 7: Stay in Padangusthasana for 5 deep breaths, gazing to your toes, engaging mula bandha. Step 8: To release the pose, release your grip on your big toes as you inhale and lift your torso. Pada Hastasana (Hand to Foot Pose): Step 9: Exhale as you move to place your hands underneath your feet. Step 10: Inhale again and lengthen your spine, looking forward. Step 11: Exhale and fold deeper into the forward bend, bringing your forehead towards your knees. Step 12: As you hold the pose, focus on maintaining a long spine and relaxed shoulders. You can use your hands to press down on the floor and draw your forehead closer to your knees. Step 13: Stay in Pada Hastasana for 5 deep breaths. Be sure to engage mula bandha and gaze to your toes. Step 14: Inhale and lift your torso half-way, looking forward. Exhale bring your hands to your hips and stand up, coming back to Samasthiti. Tips for Practicing Padangusthasana and Pada Hastasana:
If you’d like to practice along to our tutorial video breaking down these two Ashtanga yoga postures, tap here to access our YouTube tutorial on Padangusthasana and Pada Hastasana Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your at home yoga practice! YOGA ASANA SERIES: VIDEOS 1-6
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❤️SOCIAL: Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org Ashtanga Sun Salutation Basics With the Asthanga Yoga system, yoga poses or asanas are always practiced in the same order and every yoga practice begins with Sun Salutations. A practitioner will take Surya Namaskara A (Sun Salutation A) five times, followed by three to five Surya Namaskara B. These two sequences make up the warm up to the Ashtanga practice. If you have not yet learned the Surya Namaskara A, you can review that here. Once you’ve completed 5x Sun Salutation A, you will begin your first of three or five rounds of Surya Namaskara B. To learn and practice along with Krista, check out here YouTube tutorial on Sun Salutation B. Sun Salutation B sequence Utkatasana – Chair pose 1. Utkatasana – Chair poseBegin in Samasthiti (Equal Standing Posture) at the front of your mat. Inhale, bend your knees and raise your arms up over head, trying to bring your palms together. Look up to your thumbs. Ensure that your knees are not coming forward of your feet. Instead try to sit back into your hips like you are squatting down. Uttanasana – Standing forward fold 2. Uttanasana – Standing forward foldExhale, push your feet down and out as your press your tailbone up. Hinge from your hips, slowly straighten your legs and fold your body forward. If this is too much of a stretch for your hamstrings, bend your knees and place your fingertips on the floor or grab your shins with your hands. Ardha Uttanasana – Half standing forward fold 3. Ardha Uttanasana – Half standing forward foldInhale and extend the chest forward, while pressing your palms backward. If you can't keep your palms on the floor just come to your fingertips or grab your shins. As you inhale, look forward and lengthen your spine. Chaturanga Dandasana 4. Chaturanga Dandasana – Four-limbed staff pose / low press upAs you exhale, bend your knees so that the palms can press firmly into the floor. As you exhale, engage mula bandha to help support the spine. Still exhaling, step or jump back to Chaturanga Dandasana. Urdhva Mukha Svanasana – Upward facing dog pose 5. Urdhva Mukha Svanasana – Upward facing dog poseInhale, roll over your toes and press your sternum forward and upwards and your pelvis forward. Be sure to press through your hands to help engage your back. Keep extending your spine upwards as you inhale. Adho Mukha Svanasana – Downward facing dog 6. Adho Mukha Svanasana – Downward facing dogExhale, press firmly into the palms and take the hips up and back. Either roll over your toes or step over them and land in downward facing dog. Make sure your feet are hip width apart. Traction your spine by pressing the crown of your head towards your hands, your tail bone towards the sky. Actively press your hands down and forward. ![]() Virabhadrasana I – Warrior 1 7. Virabhadrasana I – Warrior 1Inhale, bring your right leg forward firmly on the floor. Pivot your back left foot flat, making sure your feet are hip-width distance apart. From there, raise your arms up to the sky, palms touching. As you lift your arms be sure to actively press your back foot down and back and your right foot down and forward. Chaturanga Dandasana 8. Chaturanga Dandasana - Exhale, bring your palms back to the floor, one on each side of your right foot. Step back to Chaturanga. Urdhva Mukha Svanasana / Upward facing dog 9. Urdhva Mukha Svanasana / Upward facing dog - Inhale into Urdvha Mukha Svanasana / Up Dog again. Adho Mukha Svanasana – Downward facing dog 10. Adho Mukha Svanasana – Downward facing dogExhale, press back into Adho Mukha Svanasana / Downward Facing Dog. 11. Virabhadrasana 1/Warrior 1 - on the other side From Adho Mukha Svanasana step forward with the LEFT foot into Virabhadrasana 1. Exhale through Chaturanga (12), inhale into Urdvha Mukha Svanasana (13) and exhale into Adho Mukha Svanasana (14) Stay here for five deep breaths. 15. Ardha Uttanasana – Half standing forward fold At the end of the fifth exhale, look forward and walk your feet to your hands. If your palms press flat into the floor, push your hands down and forward as you fold. Inhale and look forward pressing your palms down and back. 16. Uttanasana – Standing forward fold With your hands on the outside of your feet, Exhale and fold forward. If your palms come flat to the floor, press your hands down and forward as you fold your body down towards your thighs. Utkatasana – Chair pose 17. Utkatasana – Chair poseInhale, bend your knees and raise your arms in the air. Keep your tail bone long and look up towards your fingers. Exhale, press down through your feet to straighten your legs and bring the palms down by your side. Stand in Samasthithi. Do three to five rounds of Surya Namaskara B. If you are brand new to yoga, you are at the right place! And if you have an established practice, I will be sure to share a few tips that help you take your practice to the next level. Krista's Teaching Schedule If you want to join me for live classes, Krista offers them both virtually and in person Monday-Friday mornings. She also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! Krista is a level II authorized Ashtanga Yoga teacher and is passionate about sharing these teachings with all who wish to learn. I hope you find this video series helpful to you in creating or maintaining your at home yoga practice! YOGA ASANA SERIES: VIDEOS 1-3
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Please put "donation" in your message. Thank you. ❤️SHOP MERCHANDISE: Nysa Products ❤️CLASSES & PRIVATE INSTRUCTION: If you would like to book your spot for my upcoming group engagements or work privately with me on an individual basis please visit: https://olotita.com Let's Get Social Instagram: Krista Shirley Yoga Instagram: The Yoga Shala Facebook: The Yoga Shala Facebook: KristaShirleyYoga For other inquires please contact: krista@theyogashala.org Welcome to The Yoga Shala's Yoga Asana Series for building or maintaining an at home Ashtanga Yoga practice. Today we explore the foundational principals of the Ashtanga Yoga system.
The foundational components of Ashtanga Yoga include breathing, bandhas and drishti. Asht-anga means eight-limbs. In this tradition we begin with the third limb, or asana. This is the physical movement portion of this eight-limbed practice. To access Video #1 of this Yoga Asana Series, Tap HERE Breathing This particular yoga style focuses on breathing far more than any other tradition out there. We practice deep breathing with sound, which is sometimes referred to as Ujjayi breathing. This type of breathing consists of slow deep breathing from your throat through your nose. Unlike a bellows breath, you focus on drawing the air from your pelvic floor on your inhale, slowly drawing the breath up through your stomach, chest, lungs and diaphragm. The word happens at your throat but through your nose with your mouth closed. When doing it correctly you'll feel a pleasant pulling sensation at your glottis. This is a vital part of the Ashtanga yoga practice and one that will take a long time to truly master. As you begin this practice, just focus on keeping your mouth closed and focus on taking slow deep inhales and slow deep exhales from your throat. Over time, you'll find you can maintain a steady breath throughout the duration of your practice. Each yoga asana has a prescribed inhale or exhale, known as a vinyasa or breath with movement. In the beginning, though, simply make sure you are breathing continuously with your mouth closed, without holding your breath. Bandhas Bandhas are another vital component to the practice of Ashtanga Yoga. These are energy locks that are located in certain areas of your physical body. To engage these 'energy' locks, you must simply engage the area of the physical body in which they reside. While there are more than three bandhas, in Ashtanga yoga we focus on the three primary energy locks. Mula or Moola Bandha Mula Bandha is your root lock. It's located at the base of your torso, or at the perineum. This is also where muladhara chakra resides. Activation or contraction of Mula Bandha is thought build prana, or internal energy. It is also touted to positively aid the respiratory, nervous, circulatory and endocrine systems in your body. You engage or activate this lock by squeezing your anal sphincter muscles on each and every inhale. Uddiyana Bandha Uddiyana Bandha is your navel lock. It's located in the center of the abdomen. It's a powerful lock that is felt in the stomach on every exhale. If you are doing deep breathing with sound correctly, you'll feel Uddiyana Bandha engage while you expel the carbon dioxide from your body on your exhale. As you push the breath out from your nose, through your throat, you'll feel your navel pressing towards your spine. Jalandhara Bandha Jalandhara Bandha is your chin lock. Unlike the Mula and Uddiyana bandhas, the Jalandhara Bandha only comes into use several times during the Ashtanga Yoga Primary Series. It is located at the pit of your throat. To activate Jalandhara Bandha, simply lower your head and bring the skin of your chin to the skin of your chest. This lock is used primarily during Pranayama practice, or the 4th limb of Ashtanga Yoga. When practiced together, the three locks are known as Maha Bandha, or the Great Lock. Drishti Drishti is your gaze or focus point during your yoga asana practice. Focus the eyes to the recommended gaze point (dristhi) in each asana. Drishti is intended to help you concentrate your mind on one steady point during the five breaths you take in each Ashtanga yoga posture. This will allow you to keep your focus internal, which will eventually lead to consistent focus on the bandhas, which will help unite the breath to everything. Through the use of dristhi, slowly your detachment and awareness will grow, and over time your mind begins to move towards Oneness. Practicing, and mastering drishti during the asana practice helps prepare the practitioner for other limbs of Ashtanga yoga. The fifth limb, Pratyahara, or sense withdrawal; and the sixth limb, Dharana, or concentration. In the Ashtanga yoga asana practice we utilize 8 gaze points:
Awareness builds organically through focus on dristhi, mental concentration on bandhas, Ujjayi breath, and asana. Through continuous practice, over time, you will naturally learn asana and maintain breath, allowing attention to be with your bandhas. In this way, over time, your thinking will decrease and you will move into the true purpose of Ashtanga Yoga…Moving Meditation. Sun Salutation A Sun Salutation A consists of nine (9) movements with breath, or vinyasa's. Each posture in the Sun Salutation A sequence is intended to flow one into the other with one breath, except for position six (shat). Once you get to position six of the Sun Salutation, or downward facing dog, you'll hold the asana for five deep breaths. After taking your fifth breath in down dog, you again flow breath by breath, or vinyasa, until you get back to where you started in Samasthitih. Check out Yoga Asana Series video #1 to learn the Sun Salutation A sequence step by step with Krista Shirley. Krista will demonstrate modifications for each movement as well as the full expression of each movement that makes up Sun Salutation A. Then, she will walk you through the nine movement sequence several times to help you familiarize yourself with each step in Surya Namaskara A. This will help you get to the point you can do on your own without guidance and also help you learn the prescribed breathing for each movement. The most ideal way to learn the Ashtanga yoga Sun Salutation's is by going to a Mysore class with an Authorized teacher. However, if you don't have a local shala near you, the second best option for you is the free Introduction to Ashtanga Yoga video by Krista Shirley on YouTube. We recommend you watch this video from start to finish the fist time you watch it. Additionally, Krista has added timestamps, listed on the youtube video description, for you to be able to refer back to whenever you want to work on a specific component such as breathing, bandhas, drishti, or Sun Salutation A. We hope you find this video series helpful to you in creating or maintaining your at home yoga practice! Practice Aids In addition to the free Youtube instructional video, we have additional practice aids to help you as you learn, work towards memorization and ultimate mastery of these postures. Krista's Sun Salutation A practice cards, seen above, or Krista's Ashtanga Yoga Primary and Intermediate series yoga poster are excellent yoga tools for your at home yoga practice. Remember that your asana practice is a life long journey. The benefits are countless but the purpose is singular – achieving a true connectedness to this world. About Krista Krista Shirley is a level II authorized Ashtanga Yoga teacher and the founder of The Yoga Shala in Winter Park, Florida. Krista’s dedication to her personal yoga practice shines through in her teaching. Her energy is contagious and inspiring! Krista specializes in meeting each student where they are. She's able to help them create a habit of daily practice, learn the sequence of asanas and work towards physical mastery of the postures. Moreover, Krista's intuitive teaching helps each student go inside themselves to truly integrate the body and mind. In turn this helps practitioners let go of the things in their lives that no longer serve them. Krista is here to help you begin or advance your Ashtanga Yoga journey and looks forward to sharing this transformational and enriching practice with you. If you want to join Krista for in person classes or events, she runs a morning mysore style yoga program in Winter Park, Florida. If you don't live locally, those classes are also offered virtually. If you would prefer personal one on one instruction, Krista offers virtual and in person private instruction. She also teaches workshops and retreats nationally and internationally. If you'd like to have her come to your studio or city, contact Krista. Let's Get Social Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! ❤️Follow on Instagram Krista Shirley Yoga The Yoga Shala ❤️Follow on Facebook Krista Shirley Yoga The Yoga Shala ![]() You love yoga. Going to a yoga studio, though, isn’t in the cards.Maybe you have small children. Or little time. Perhaps you don’t want to drive. Or, maybe you just enjoy the peace and privacy of at-home yoga. No need to miss out on professional instruction to advance your yoga practice. Online yoga classes from the Yoga Shala bring real-time group yoga teaching into your home. Virtual Yoga Classes:Even while participating virtually in a live yoga studio class at the Yoga Shala, you’ll feel as if you are there. Krista Shirley, a Level 2 authorized Ashtanga yoga teacher, gives you the same individualized attention as those practicing yoga in person. Krista provides feedback as you work through yoga postures. She directs adjustments to your poses. She’ll demonstrate new postures. You’re not practicing alone – ever. Located in Winter Park, FL, the Yoga Shala offers daily in-person classes, and even a Monday evening class. Krista uses the highly-effective Mysore method to teach Ashtanga yoga, a step sequence of yoga postures more than 5,000 years old. Yoga Style:Mysore style Ashtanga yoga is, hands down, the best way to learn and practice yoga. You work at your own pace, under the guidance of a qualified teacher, in a safe and peaceful atmosphere. You’re surrounded (even virtually) with other like-minded souls. Curious about Ashtanga yoga and the Yoga Shala? Visit the yoga studio’s YouTube channel to experience Krista’s expertise and personal approach! Who Can Join Virtual Yoga Classes:All experience levels are welcome at the Yoga Shala, including those just learning how to do yoga. Online yoga classes are ideal for yoga for beginners. While the in-person experience at the Yoga Shala is supportive and communal, some still might not feel comfortable. Virtual yoga instruction with Krista is like a private yoga class! People practice yoga for many reasons. It’s a safe, adaptable alternative to cross-fit and other strenuous workouts, with many of the same benefits. It’s ideal for older students, people with physical limitations, or those with minimal time for fitness. Benefits of Virtual Ashtanga Yoga Classes:Given its emphasis on breath control, Ashtanga yoga is great for cardiovascular health. Its sequence of yoga poses, focused on mastering each before progressing, creates greater flexibility. Practitioners enjoy a heightened sense of self-awareness as they zone in on proper posture, achieved in large part through muscle control and measured breath-work. Yoga unifies the mind, body and soul. If this is what you seek – regardless of where you live – join in online 90-minute yoga classes with the Yoga Shala. All you need are a yoga mat, hand towel and a good computer camera. New Students to Virtual Yoga Classes:New students should plan for one hour. If they participate three days a week (or more), they will build on their practice and soon engage for the full 90 minutes. Students can arrive anytime between the start of instruction and 45 minutes prior to its conclusion. Hydrating before and after class is strongly advised. Yoga can be practiced almost anywhere – one of its most valuable qualities. In-home yoga is tremendously popular. No need to do so alone – online yoga classes connect people from hundreds (or more) miles away, striving toward a health-focused goal. Ready to learn Ashtanga yoga in the privacy of your home? Contact Krista and the Yoga Shala to virtually join its community. You’ll find people with a common purpose … and expert yoga teaching that puts you on a path to where you want to go. By Tiffany Young Living a completely stress-free life might seem impossible, but with a little effort, having peace and tranquility is doable. Cultivating mindfulness in your life is like planting a garden -- feed the good and weed out the bad.
It’s no surprise Orlando is one of the best places in America to live. With so many activities to keep your body moving and mind at rest, you’ll find it easy to cultivate mindfulness. Exercise and mental meditation are simple ways to combat stress. Here are five ways to bring your head and body together to cultivate mindfulness. 1. Yoga The key to managing your world depends on how well you can clear out the cobwebs and focus on the positive. Ashtanga yoga is more than twisting and turning. It brings postures (asana or poses), meditation, concentration, and breathing together. Benefits of yoga include stronger muscles, increased flexibility, better breathing, balanced metabolism, and more stamina. Yoga also helps you control the physical and mental pain from arthritis, carpal tunnel, high blood pressure, and backaches. There is no one-size-fits-all method of yoga. Hatha is a physical combination of many styles, focusing on breath-controlled exercises, yoga postures, and a rest period. No matter which style you choose, yoga’s benefits go beyond the mat. It can make you a more mindful eater, enhance your cardiovascular system and even give you a better body image. 2. Meditation Meditation is one way to focus on the sounds and sensations around you. Take five to ten minutes each day to:
Take time to give yourself a “body scan.” Lay down, close your eyes and focus on each area of your body -- toes, feet, shins, calves, and on up to your arms, torso, neck, and head. Feel what’s aching and breathe deeply to control the pain. Relax each muscle. 3. Stake Your Space Creating a personal space is important for self-care and wellness. Who should join you? No one. And it’s up to your partner and children to understand and respect your space and times when you need to be alone. Stake your space for exercise, music, reading, crafting, or other hobbies. Whether in a bedroom, finished basement, or home office, take time to make the space comfortable. Freshen the room up with greenery! Aloe vera, spider and snake plants, English ivy, bamboo, and peace lilies absorb indoor chemicals of benzene, formaldehyde, and trichloroethylene. Lavender, gardenias, and jasmine are a few plants that emit soft fragrances. 4. Green Up That Thumb! Your personal space can be outdoors. Gardening is a perfect way to connect with nature. Breathing fresh air, listening to birds, and absorbing sunshine (an important source of Vitamin D) help calm and declutter your mind. Make it easy and enjoyable by planting a low-maintenance native garden. Flowering shrubs like firebush and beautyberry grow well in Orlando. They adapt to the local climate and soil conditions and provide pollen, nectar, and seeds for butterflies, birds, and other wildlife. Add a bench to the garden and take time to enjoy the wildlife. 5. Water TherapyThe beach is just a short drive away. There’s nothing like a vast ocean to remind us of how small we are. Watching waves come in, sand blowing, sunlight dancing off the water, seagulls swooping in … it’s all a peaceful setting to help you clear your mind. If you can’t make it to the beach, set up a water fountain inside or outside. The flowing water makes a pleasant sound to lull you into a peaceful sleep. You can’t control unpleasant events, but you can control the way you react to them. And remember, “stressed” is just “desserts” spelled backward. Personal trainer and yoga instructor Tiffany Young helps her clients get in touch with their bodies and souls. Need someone to teach you the downward dog or help analyze your astrological chart? Tiffany's your gal. We never appreciate sleep more than when we are not getting enough of it. When we get adequate sleep, it is a renewal of our mind, body, and spirit. It is amazing how sleep patterns influence our entire lives, from our energy levels and cognitive abilities to the appearance of our skin and length of our lifespan. Sleep matters.
Fortunately, there are many practical ways to boost your sleep quality. Reducing stress levels during your waking hours is a good place to start. Yoga practices offer stress reduction and reconnection with your mind and body. Yoga is also an ideal way to improve sleep patterns. The Yoga Shala in Orlando teaches students how to use Ashtanga and Mysore methods to produce calm and enhance physical and emotional well-being. You can also reduce stress in other areas of your life to promote better sleep patterns. Stress Reduction for Better Sleep There are a multitude of ways to reduce stress, but to find the method that works best for you, it may be important to assess the source of the problem and how it is impacting your sleep patterns. Consider your sources of stress in life; are you struggling with work, relationships, or worries about loved ones? Think about the ways these stressors impact your daily routines and whether they are on your mind at bedtime or nagging at you throughout the day. You can reduce the impact of stress on your daily life by keeping a journal. Writing out your stressors will not solve them but will decrease the burden on your psyche and enable better rest. Share your thoughts and feelings with a trusted friend or life coach, who may be able to help you sort through things aloud rather than carrying the stress alone. Regularly scheduled massage therapy is another terrific way to relax on a regular basis and is likely to enhance your sleep patterns. As you explore avenues for sleep, consider the ways technology can assist. Technology for Sleep Improvement You can access a variety of apps and gadgets to assist you in your efforts to sleep well. Relaxing sounds and binaural beats have been shown to offer deep relaxation and improved mood by tapping into the theta, alfa, and delta wavelengths of the brain. Using a quality noise-canceling headphone set can help you focus solely on the sounds without distraction. For greater comfort, consider using a speaker system that can deliver high-quality sound and relaxing music to your bedside. Portable devices are a convenient option that can travel with you for optimal sleep when you are away from home. Products like chiliPAD Sleep System address distractions such as bed temperature and allow you to adjust up or down to accommodate your comfort level. Other items such as 10minds Motion Pillow tracks your head position and helps reduce snoring by adjusting inner airbags. As your sleep begins to improve, you will notice a variety of other improvements in your daily life, including the way you look. Look Better Because You Sleep Better It may not seem like an obvious connection, but it has been proven that the better you sleep, the more your outward appearance exudes health. One important reason sleep helps with our appearance is through the production of collagen, which minimizes the appearance of wrinkles. Good sleep also boosts our immune system and fosters tissue and cell repair, which can improve the appearance of skin and reduce irritation and inflammation. Sleep is a critical part of staying well, from skin cells to heart health. You can make decisions in your daily life that can help you sleep better, from reducing stress and exercising to choosing a healthy diet that allows your body to function at its best. Technology can even aid in your sleep efforts and offer you optimal relaxation for your mind and body. To learn more about how yoga can help you relax, improve your sleep patterns, and increase your overall wellness, check out The Yoga Shala. Image credit: Pixabay.com What’s greener than eliminating waste, saving water, and being kind to the environment? Saving the environment with your business, of course. From conservation in your everyday operations to maintaining an eco-conscious vibe in your marketing and product promotion efforts, going green can be challenging. However, if you want to save the planet with your next business idea, check out these ideas for ecopreneurship from The Yoga Shala. Reduce Your Footprint No matter what business idea you go with, reducing your environmental footprint is the first step toward an eco-friendly organizational model.
Stay in Tune with Your Roots Going green in business is about more than just saving trees and conserving water. Consider these eco-conscious elements of your organizational routine. Recognize and embrace spirituality, even during the workday.
Follow the Legal Steps Running a company can sometimes involve acquiescing to not-so-green rules and regulations. Cover your basic legal necessities (paper-free when possible) so you can start saving the planet sooner rather than later.
Photo via Unsplash By Jennifer Li Few would argue we live in stressful times. Mix a pandemic with social and political dissension and add the routine anxieties of daily life, and you have a stewpot of stress. Too much stress leads to anxiety, depression, high blood pressure, heart disease, and – well, you get the picture. You can do things to keep the stewpot from boiling over. Here are some simple ways to combat stress. 1. Exercise It may seem like a contradiction... that placing stress on your body can reduce internal stress, but it works. Exercise lowers bad hormones like cortisol and increases good hormones like endorphins, which are proven to improve your mood and help you sleep. Exercise doesn’t have to mean sweaty hours in a gym. Choose something you enjoy. Just an hour in the garden can burn calories, and living in Orlando allows us to garden year-round. Or tackle a project in your yard that you’ve been putting off. Maybe build a rain garden. It’s one of several hot landscaping trends in Orlando to choose from. Biking and walking are also excellent options. You can enjoy the outdoors while combating stress. Yoga is perhaps the best stress reliever. Not only does it entail physical exercise, but it also provides a mental and spiritual boost. 2. Watch Your Intake What you choose to put into your body can worsen stress. At the top of the list is caffeine. On the positive side, it gives you a shot of brain stimulation that increases alertness and reduces drowsiness and fatigue. On the negative side, too much leads to jitters, irritability, confusion, and headaches. If you can’t do without that cup of Joe in the morning, at least limit the number of cups. Watch out, too, for soft drinks – many contain a strong dose of caffeine. Some foods actually reduce stress. Broccoli, whole-grain breads, eggs, fish, chamomile tea, and avocados are a few of them. Here’s something to lift your spirits – chocolate is proven to reduce stress! 3. Turn Over a New Leaf – or Several Modern science is proving what our Victorian ancestors knew by instinct – plants reduce stress. “Interaction with indoor plants may reduce psychological and physiological stress,” according to the Journal of Physiological Anthropology. Plants rid the air of toxins and improve your mood. Aloe vera, English ivy, lavender, and peace lily are among those that give so much while demanding only a little light and water. 4. Music Soothes the Savage Beast Your favorite tunes (or tones) also reduce stress. Researchers at Stanford University confirm that “listening to music can affect brain functioning to the same extent as medication.” Easy listening music is best for stress relief, but light jazz, and Celtic and Native American rhythms are also effective. Mick Jagger should probably be reserved for another occasion. 5. Take a Good Scents Approach Like music, aroma can lessen stress. Certain aromas lower cortisol and provide a sense of contentment. Lavender is probably the all-time favorite mood enhancer, but lemon, rosemary, and sea breeze are popular, too. Essential oils and potpourri are ways to add fragrance to your home, and candles offer visual relaxation along with a soothing scent. Getting away from life’s stresses may not be doable, but a yoga class followed by a cup of tea, some Miles Davis in the background, and a lavender-scented candle beside your money tree plant might go a long way toward turning down the heat under the stewpot of stress. Jennifer Li is a vegan, physical therapist, and yoga instructor who writes about spiritual and wellness issues for both humans and their companions.
There is no gender, age, body type, or ability required to start doing yoga. From casual practitioners to serious fitness enthusiasts, everybody can benefit from enjoying this practice a few times a week. That said, the ancient Hindu practice is now a worldwide sensation. Much of that has to do with the growing interest in overall wellness. Many people, especially young people, recognize how yoga adds to their quality of life. In fact, Maryville University’s projection for exercise science students highlights the increasing importance of fitness and athleticism, particularly among millennials in the US. Around 17.2 million of them belong to a health club and try different exercise trends, like yoga. To say that yoga is a rewarding practice for all kinds of people is an understatement. Even the sports industry has taken notice of its undeniable benefits to physical and mental wellness. Thus, athletes of all levels — and across different sports — are starting to incorporate yoga, or borrowing from its concepts, into their training program. If you’re curious to learn more, these are four ways yoga can improve athletic performance: • Increased mobility Much of the training regimen of athletes involves sport-specific drills and strength and conditioning exercises. While that’s critical for building endurance and power, athletes also need to improve flexibility and mobility. In short, they need to incorporate stretches to lengthen their overly tight muscles. NFL trainer James Collins adds that yoga also helps increase movement around joints, particularly in key areas such as the elbows, wrists, ankles, hips, and shoulders. Overall, this adds to better mobility, which for athletes means executing complicated movements with relative ease. For example, a soccer player with high hip mobility can generate a more powerful kick. In fact, in many cases, poor athletic performance isn’t due to a lack of strength but rather, poor mobility — further highlighting the importance of adding flexibility training into the mix. • Efficient injury prevention and recovery In a recent article, ex-athlete Mollie Wilson recounted her experience with injury and how yoga helped her bounce back from it. Athletes put a tremendous amount of stress on their bodies, and so injury becomes an occupational hazard. Practicing gentler forms of yoga can be therapeutic for injuries or pain. Yoga can also help minimize the risk of getting injured in the first place through a number of ways. First, a more vigorous practice like Vinyasa or Ashtanga can build musculoskeletal strength. More pliable muscles and mobile joints also adapt to shock more efficiently. More importantly, yoga reveals muscular imbalances, which can be addressed through consistent practice. • Enhanced balance Training balance is also a must for athletes. A study by Jerzy Kukuczka Academy of Physical Education researchers underscores the importance of proprioception for athletes, or the awareness of one’s body position. Knowing where your body is in space is key to better movement and injury prevention. Fortunately, balance is definitely a target area in yoga. Athletes will learn how to stand on one leg, which they can later on apply in their discipline. For example, a baseball player can improve their pitching technique and power through single leg balancing poses like Tree or Warrior III. • Improved focus When talking about yoga, it’s important to recognize that it’s not just a form of exercise. It’s a form of meditation too, which everyone, not just athletes, can benefit from. Through breath control, one can eliminate stress and enhance their focus. For athletes, the University of South Wales' David Shearer writes on The Conversation that yoga can maximize performance by preventing them from choking under pressure. All in all, yoga is a great all-around practice for athletes. Whether you’re just looking to find an efficient stretching routine or wanting to target a specific skill, it’s very much worth incorporating yoga into your routine. Post intended only for the use of theyogashala.org Post by: JBoggs Watching someone you care about face the challenges of aging can tug on your heart, especially if you see them making unhealthy choices. However, knowing how to address your concerns without creating conflict or hurt feelings can be tough. The last thing you want is to aggravate the situation, so here’s how to gently encourage a senior toward a better quality of life.
Embrace Activity There are many reasons seniors become more sedentary. Maybe an injury or illness created a setback, or perhaps a fear of falling has become a worry. Unfortunately, as Medical News Today explains, some studies indicate when older adults are sedentary, it could potentially lead to experiencing the effects of aging at a faster rate. If your senior is currently living a sedentary lifestyle, think about ways you can encourage more activity. For instance, some Humana Medicare Advantage plans cover fitness programs through Silver Sneakers, a fitness program that partners with gyms across the country offering fitness memberships and age-appropriate classes to qualifying seniors. Your loved one could potentially take something like a yoga class with peers, or work directly with an instructor to address balance concerns. Help your loved one review their Medicare Advantage plan to find out more about eligibility and other benefits that can bolster their healthy lifestyle efforts. Find Relief Naturally Many seniors experience chronic health concerns that can leave them feeling poorly, or simply needing help with managing symptoms. Some research indicates that as a result, it’s increasingly common for seniors to experience an unhealthy dependence on prescriptions. Self-medication to cope with chronic pain, depression, and anxiety can lead to addiction. It’s often an inadvertent issue, as seniors might forget dosages or simply take pills when they don’t feel good. There are a few different things you can do to help. Consider offering to assist your senior with managing prescriptions, and think about adding an automatic pill dispenser to your loved one’s medicine cabinet. To help with symptoms like chronic pain, depression, and anxiety without resorting to medications, CBD oil is a helpful, natural alternative, and it can even help those undergoing treatment for cancer. You senior should check in with their doctor before adding any new treatments. Enjoy Healthy Foods It’s not unusual for an adult’s eating habits to drop off with age. Age-related changes in how food is perceived can lead to a reduced appetite, as foods don’t sound, feel, taste, or smell like they used to. Some seniors struggle with food preparation due to lost dexterity and strength. Mobility concerns can also keep some seniors from being comfortable with grocery shopping, and poor oral health can also be a factor. However, older bodies still need proper nutrition, and in some ways it’s even more important for seniors to eat a healthy diet. For those who aren’t eating well, try asking what might be holding your loved one back, and then address the specific concern. If foods aren’t as interesting as they used to be, suggest some herbs and spices to add flavor. Those struggling with food prep can often find relief with clever kitchen tools, and meal delivery services can help with getting groceries to your loved one’s home. There are many challenges that can go hand in hand with aging. Whether activity levels are dropping, medications are a worry, or eating habits are waning, there are ways to help. If you have a senior who is developing unhealthy habits, gently encourage a new direction. Ingredients:
- Six Hass avocados - One purple onion chopped - Two jalapeños chopped and de-seeded - Two tomatoes diced - Salt and pepper to taste Mash your avocados. Stir in onion, jalapeños, tomato, salt, and pepper. Chill for at least an hour. Serve with your favorite tortilla chips or veggies. ![]() By Mollie Wilson Being an athlete is hard. It is demanding. It's probably one of the toughest things out there to be. Sometimes people get this notion that athletes are basically having fun. Earning cool money while having fun. The dream life and not the 9-5 kind of job they have to turn up at. "Imagine getting paid for recreation! "They are wrong. Remember the time you went on that race and started panting after a while all out of breath. Or The time you went for what you wanted to be an intensive workout only for every fibre of muscle in your whole body to scream out in intense burning pain. Well, being an athlete is tougher than that. Way more demanding. It's a different ball game entirely so to speak. Being an athlete demands a mix of endurance, perseverance, dedication and commitment. It also demands an unwavering positive belief and a serenity of mind. You need all these qualities if you are going to succeed as an athlete. If you are going to beat the many obstacles that come your way as an athlete. You need them and more if you are going to bounce back from the injuries and come back fit to compete again. Yoga, a systematic practice that involves meditation, breath control, positive thinking, exercise, and relaxation, is able to provide many of these key traits that can determine if an athletic career is fulfilling or not. This ancient discipline provides a broad range of physical, spiritual, and mental training to its adherents and with its proven consistency in getting positive results, it is hardly surprising that Yoga has a lot of people who not only love it but are also dedicated partakers of it, myself included. When I say myself, I chuckle a bit because my relationship with Yoga wasn't the conventional love at first sight stuff. It wasn't that I hated it or disliked the practice, it was simply that I was skeptical. I just did not see how sitting down in one corner, or on a mat, staring blankly into space (as I saw it then, I know better now) was going to help me become a better athlete or even a better person. In my opinion then, it simply showed that I had lots of idle time on my hands to blow sitting down in one corner and being unproductive. And athletes do not have lots of idle time. Between the strenuous training and exercise sessions which can take up a lot of time and energy, there wasn't even enough time to fulfil everyday life tasks and domestic duty. Definitely I thought, no time to spend laying on a mat, doing nothing useful. I just did not see the value in Yoga then and was consequently very skeptical of the concept. How wrong I was. That was what I would discover when I came to fully appreciate the immense benefits of Yoga. Me falling in love with Yoga was a classic case of an unpleasant situation somehow leading one to discover something good previously hidden to them. It was a process brought about by my Injuries. Injuries are part of an athlete's life. They are almost inevitable in occurring at some point. The reason for this is not far-fetched. An athlete’s body takes a lot of punishment. A lot of stretching to the limits and conditioning. An immense amount of output is consistently demanded from the muscles and joints of an athlete. And despite the fact that as athletes, we learn how to condition our bodies to withstand a lot of stress and strain so as to be able to put out top notch performance, and consequently, are bodies become capable of withstanding higher levels of demand than that of a regular person, it still doesn't become unbreakable. So, injuries still happen. After a particularly nasty injury of mine, my body was so badly broken in that I had serious doubts if I would be able to come back. Was I ever going to be able to stretch again with the same elegance as before? Was my body going to bounce back to normal healthy levels? I had doubts. That's where my love story with Yoga begins. Someone suggested Yoga along with certain other things I was to do as I went into physical therapy in an attempt to bounce back. He promised if I followed it, I would be back on my feet in far less time than I initially expected. With some doubt at the beginning (after all I had just flippantly tried out yoga a few times in the past, and unsurprisingly didn't find it fulfilling), I began it. This time I had a solid purpose to drive me, so I dedicated myself to my yoga practices. Long story short, it worked. It worked even better than I had expected. My yoga practices were extremely in getting me back on form. Especially the stretching exercises and the mind exercises. After getting back, I fully incorporated Yoga into my post workout regime for the remainder of my career. Now I'm retired from active athletics but I'm still a dedicated to the practice of Yoga. Even more, now that I get to dedicate more time to it, I have now had a greater appreciation of its immense benefit especially how it has helped me cope with the resurgence of old injuries picked up during my career. Sometimes the old injuries become inflamed and that can be quite painful. I find out that Yoga along with application of coconut + CBD oil, (which you might want to check out here if you are interested.) Helped to a great extent in my recovery from inflammation. As it did during the times, I was learning to stretch again using yoga during my recovery period. All in all, I'm just really grateful I discovered Yoga as it not only proved valuable during my career, it has also continued to be of immense benefit to me even after my career. I would encourage all athlete, at any level, to partake in Yoga not only as a recovery practice but also as preventative care for your mental and physical body. After a long winter, warmer weather is finally upon us. And along with the milder temperatures comes BBQ season. So get your grill and spatula ready to fire up some delicious dishes you can enjoy outdoors with friends and family!
From burgers to hot dogs to grilled veggies and beyond, there's something about barbequing that symbolizes summer. This season, try adding a little something extra to the traditional sauces that you like to lather on your meats and veggies — like cannabis. Adding cannabis edibles to your grilled delights can provide both you and your guests with an enhanced dining experience. The secret is to add marijuana it to your sauce. Cannabis-infused BBQ sauce allows you to tamper with all sorts of different meals while delivering serious flavor. The question is, how can you infuse your BBQ sauce with marijuana? Here are a few recipes to try out, as well as one ready-made sauce you can buy that already comes infused with cannabis. Ganja Juice Cannabis-Infused BBQ Sauce If you're looking for something that's ready to go without having to figure out recipes and ingredients, Ganja Juice BBQ sauce is available for purchase. Infused with THC, this sauce will entertain both your palate and your mind. This sauce includes a unique blend of spices and seasonings along with cannabis-infused oil that provides the perfect dose of THC. Use it for meals at home or take it with you while on the go to enjoy THC with any meal no matter where you happen to be. You can use it as-is or incorporate it into your own recipe to concoct something truly unique. Cannabis-Infused BBQ Sauce Recipes If you're the type to tinker with different recipes and create something homemade right from your kitchen, then try out any one of these cannabis-infused BBQ sauce recipes to season your next grilled meal. Mary Jane’s Marijuana BBQ Sauce Creating something in your own kitchen can be fun, but what you don't necessarily want is anything overly complicated. Luckily, this particular sauce recipe from Cannabis Cheri is both delicious and easy to make. Requiring only a handful of ingredients, you can whip it up in no time. Blending both sweet and spicy flavors, this marijuana barbecue sauce will drive the flavor factor way up on just about any type of grilled food, including beef, pork, ribs, chicken, and even veggies and tofu. This recipe includes 20 mg THC per 1/4 cup serving, though you may want to mess around with the dosing to suit your particular needs. Like any other marijuana recipe, the key is to start on the low end of the spectrum with your dosing and slowly work your way up to achieve the desired effect. Ingredients: 1 onion, chopped 1 tbsp garlic, minced 1/4 cup cannabis-infused vegetable oil 2 tbsp chili powder 1/2 tsp cumin 2 tsp black pepper 1/4 tsp cayenne pepper (optional) 24 oz ketchup 1 cup packed brown sugar 1/4 cup apple cider vinegar 1/4 cup yellow or brown mustard 1/4 cup Worcestershire sauce 1 tsp liquid smoke Salt to taste Directions: In a medium saucepan, heat the oil over medium-low heat. Add onion and cook for about 3 minutes, stirring regularly. Add garlic, stir for another minute, then add the chili powder, cumin, black pepper, and cayenne pepper. Add all remaining ingredients. Simmer uncovered for 20 minutes, stirring often. Allow to cool before using. Sweet Honey BBQ Sauce Eat Your Cannabis' version of cannabis-infused BBQ sauce is a little more on the sweet side, given the main ingredients: honey and brown sugar. A classic type of BBQ sauce, honey-based sauces add just the right amount of sweetness to your meats, and this particular recipe takes things a step further by blending marijuana into the mix. Any item you grill will match perfectly with this honey BBQ sauce. You may even want to use it as a sauce base for your sandwiches! Ingredients: 1/3 oz finely ground cannabis flower 3 tbsp green onion, chopped 1 lime, juiced 1 tbsp honey 2 tbsp brown sugar 1/2 cup apricot nectar 1/4 cup water 1/3 cup vegetable oil 2 tbsp apple cider vinegar 2 tbsp Worcestershire sauce 1 tbsp soy sauce 3/4 can tomato paste 1 tbsp fresh garlic, minced 1/2 tbsp chili powder Dash of cayenne pepper Directions: In a crock pot, combine the vegetable oil, ground cannabis flower, green onion, lime juice and water, and cook on low for 2 hours. Add all other ingredients, mix well, and cook on low for another hour, stirring occasionally. Store in an airtight container in fridge before serving. Texas-Style BBQ Sauce You won't get a more authentic BBQ sauce than a Texas-style version, and this recipe delivers in serious taste. And with a dab of cannabis included in the recipe, you can enjoy a nice buzz along with your dancing taste buds. Try Bloom Farm’s cannabis-infused Texas-style BBQ recipe for your next barbeque’d meal. Ingredients: 1 small onion, minced 4 cloves garlic, minced 2 stalks celery, chopped 1/4 cup cannabutter 1 cup ketchup 1 cup tomato sauce 1/4 cup molasses 3 tbsp brown sugar 1/4 cup water 1/4 cup apple cider vinegar 1 tsp chili powder 1 tsp paprika 1/2 tbsp salt 1/2 tsp black pepper Directions: In a saucepan over low heat, combine the water, ketchup, tomato sauce, brown sugar, and molasses and heat until the mixture starts to simmer. Add the onion, garlic, and celery and continue to simmer for about 8 minutes. Transfer the mixture to a blender, add all remaining ingredients, and puree until smooth. Cool in the fridge. Final Thoughts There are so many creative ways to enjoy cannabis, especially when it comes to edibles. While you can still enjoy the traditional cannabis cookie or other baked goods, adding marijuana to other food products like BBQ sauces is a unique way to enjoy the benefits of cannabis while tempting your taste buds at the same time. Take your backyard barbeques to new heights with any one of these delicious cannabis-infused BBQ sauces! This article originally appeared on myfoli.com Yoga and meditation have gained popularity over the years as a low-impact way to keep the body and mind healthy, but many people are intimidated by the thought of learning a new exercise. Seniors can often have a hard time putting together a new routine, especially if they have health or mobility issues. Yet, yoga is one of the easiest workouts to break into because it’s low-impact, and it can be molded to fit just about anyone’s needs. In fact, individuals who are living with a disability or who have an existing health condition may find that it’s one of the best ways to exercise simply because it allows for modifications that make movement easier.
When paired with yoga, meditation can be a wonderful way to keep anxiety or stress under control, and creating a routine that allows you to do it daily can help you learn to cope with those feelings when they arise. Boosting your mental health is crucial as you get older, as it helps keep you safe from the symptoms of depression and other mood disorders. Not surprisingly, there’s a lot to consider when it comes to finding an exercise routine that works for your needs. Here are just a few things to think about. You Can Do It from the Comfort of Your Own Home Yoga classes are likely available in your area, but one of the benefits of learning the poses is that you can do it from the comfort of your own home. Once you’re comfortable with establishing a routine, all you need is a space to practice in and maybe a yoga mat for comfort. If you have a spare room you’re not using, such as a dining room or extra bedroom, this can be the perfect spot for your practice. You can use YouTube tutorial videos and fitness apps to supplement your workout at home and keep yourself motivated to continue with a healthy routine. Improve Balance and Stability Yoga focuses on balance and strengthening your core, which is great news for seniors who have mobility issues. By practicing the poses every day, you can build up your balance and stability, which can, in turn, help prevent falls — the leading cause of injury to seniors. Just make sure you’re stable during your workout; you can use a chair to help with balance if you feel unsteady. Get Calm Your ability to reduce stress and remain calm can seriously affect everything from your heart health to your mood, making yoga one of the best ways there is to impact your overall well-being. When combined with meditation, yoga can help you relax, focus on your breathing, and put the stresses of the day behind you, so make sure your practice space is free of distractions. Listen to soft music, dim the lights, and focus on yourself for the entirety of your workout. You’ll be doing your body — and mind — a favor! Help Your Gut Among yoga’s many benefits, one of the most overlooked is the fact that it can help with digestion and stomach issues. Many studies show that the state of our overall health depends on gut health, and digestion is one aspect that is affected by both good and bad gut bacteria. When your gut houses plenty of good bacteria, your immune system and mood also improve. So, when you practice yoga regularly, you’re setting up your body and mind for good overall health. Because of the nature of many of the poses and the way they work your abdominal muscles, you’ll likely see an improvement in the way your body handles certain foods. One unexpected side effect of this is that it can help you sleep better, reducing the risk of heartburn and allowing you to rest easy through the night. Yoga and meditation can have multiple benefits regardless of your age and abilities; the key is to start things off right by finding a routine that works best for you. Remember to go slowly and to stop if you feel any pain. By combining a workout for your body and mind at the same time, you’ll be able to focus on your wellness every day. If you’re going to dive headfirst into the world of juicing, you will need a great juicer and some fresh produce, but you'll also need some great recipes.
While technically you can just unload your crisper into most juicers without any problem, a little strategizing will help you maximize the taste and the nutritional value of your juicing concoctions. In this article, we take a close look at a few yummy juicing recipes you’ve just got to try. 1. Breakfast Blend https://www.theworktop.com/breakfast-brunch-recipes/orange-carrot-ginger-juice/ If you’re like most people, you probably want to start your day off with something tasty and non-confrontational (we love our greens but sometimes they can be a little much at six a.m.). If you just can’t stomach starting your day with kale, this breakfast blend may be to your liking. With several simple ingredients, you can enjoy something sweet, energizing, and distinct. Start by washing your carrots, oranges, and ginger. The tops and peels may need to be cut off to maximize the taste factor. After that, chop them up so that they are sized appropriately relative to the needs of your juicer, and let the machine take care of the rest. The orange provides a great flavor to the drink, while the carrots can aid with digestion and heart health. Ginger is full of fiber and antioxidants, enhancing the health value of the drink while also adding a unique taste. Recipe -Four carrots -Eight oranges -One inch of ginger 2. Time to Get the Greens In https://www.modernhoney.com/healthy-juice-cleanse-recipes/ Now that you’ve met the day with a tasty beverage, it’s time to move on to a vitamin overload. That’s right, it’s time to drink your greens. This green juice features cucumbers, spinach, celery, ginger, apples, and parsley to blend an enticing flavor with lots of nutrients. The nice thing about this juice is that it is calorically light, but it is also rich in flavor. The cucumber and ginger make the drink taste extremely refreshing. Meanwhile, the two apples overload the taste of the spinach, so you get all the nutrients, but you don’t have to choke down that earthy taste that some people turn away from. Bottom line? It’s a tasty beverage that packs an insane amount of nutritional value in a single cup. Recipe -Two cups spinach -Six celery stalks -Two cucumbers -One inch of ginger -Two apples -1/2 cup of parsley 3. Kale That Isn’t Terrible https://www.copymethat.com/r/lHcqQbM/tropi-kale-juice/ Kale is one of the most nutritionally powerful foods in existence. If it didn’t taste like dirt, we’d probably all be eating it constantly. But what if you could load up on the kale with a beverage that doesn’t make you gag? Indeed, that is the promise of this tropical kale concoction. Using just five simple ingredients, you can enjoy the taste of the tropics with every sip you take. The kale packs a nutritional wallop, while the pineapple, coconut, and apples bat cleanup to make sure the drink tastes, you know...good. It’s great as a meal or a snack, so drink up! Note: if you’re looking for more recipes like this one I would recommend checking out some of these recipe books. -Two bunches of kale -Two apples -1/2 cup coconut -1/2 pineapple Conclusion Food can be medicine, but it doesn’t have to taste like it. The recipes on this list feature the perfect combination of taste and health benefits. But the beautiful thing is that there aren’t really any hard and fast rules when it comes to juicing. In fact, for most people, it is a very personalized experience. Juice enthusiasts like to tinker, and you needn’t be an exception. Feel free to experiment as you look for the perfect juice recipe for your palate and your health. You’ll be glad you did. The Yoga Shala now offers 20 different yoga classes, and we warmly welcome current and aspiring yoga practitioners of all levels to discover the joy of harmonic breath and movement.
If you’re looking for a beginner’s class, we offer a Yoga Basics class on Sundays, Tuesdays, and Wednesdays. If you want to turn up the heat and are up for a challenge, we have a variety of Power, Buti, Hatha and Vinyasa classes available every day of the week. If your body is asking for a more relaxing and restorative flow, drop in to Yin Yoga on Sundays, Relax & Restore on Mondays, Flow and Stretch on Wednesdays, or Therapeutic Yoga on Wednesdays. New Students can take advantage of all these fabulous new offerings for our special $39 for 30 days of unlimited yoga (non-ashtanga classes). That means for just a little more than a dollar a day, you can take as many yoga classes as you want for a whole month! How great does that sound? If you’re looking for something very different, very traditional, and very individualized, the Mysore program at The Yoga Shala provides the unique opportunity to explore the Ashtanga Yoga system. The owner of The Yoga Shala, Krista Shirley, was authorized to teach this style of yoga by her teacher in Mysore, India. This self-practice is based on a specific sequence of poses, taught one-on-one and hands-on by one of our dedicated Ashtanga instructors. We have a 6-class Introduction to Ashtanga Yoga course to build the foundation of your practice, no matter whether you’ve practiced 20 years or you’re trying this for the first time. As an added bonus, The Yoga Shala hosts various workshops with teachers visiting from near and far. In October, 2019, The Yoga Shala will host Harmony Slater, a certified Ashtanga yoga teacher from Canada, with a full schedule of workshops and Mysore classes. https://www.theyogashala.org/harmony-slater---october-18-23-2019.html In January, 2020 the lovely Kino McGregor, another certified Ashtanga teacher, will join us for a weekend full of workshops and a Traditional Led Primary Class. https://www.theyogashala.org/kino-macgregor---dec-6-8-2019.html In February 2020, join the owner of The Yoga Shala, Krista Shirley, on a once-in-a-lifetime journey to practice yoga for a week and explore Patagonia, South America. https://www.theyogashala.org/patagonia-retreat-2020.html If you seek to immerse yourself, expand your knowledge of Ashtanga, or are maybe thinking about teaching some day, The Yoga Shala offers a 5-month Ashtanga Apprenticeship (8 weekends Friday-Sunday) with Krista Shirley, starting in March 2020. For more information about the classes, workshops, retreats, or any of our offerings, check out theyogashala.org or follow us on Facebook and Instagram (@theyogashala). |
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