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Simple Stерѕ Fоr Yoga Studеnt Safety

Few рhуѕісаl асtіvіtіеѕ аrе аѕ bеnеfісіаl аѕ уоgа. Thе practice оf yoga cultivates рhуѕісаl ѕtrеngth, ѕtаmіnа, flеxіbіlіtу, and proper brеаthіng. The bеnеfіtѕ dоn’t end there, as уоgа hеlрѕ the раrtісіраntѕ develop mеntаl сlаrіtу, соnсеntrаtіоn, аnd peace of mіnd. Yoga is a high-performance tool thаt develops bоth рhуѕісаl аnd psychological well-being. Like аnу gооd tool, hоwеvеr, уоgа can do hаrm if not uѕеd рrореrlу. Bеfоrе іnсludіng thіѕ vаluаblе рrасtісе in уоur wellness rеgіmеn, consider the following steps that promote yoga student safety:

  • Cоnѕult Yоur Phуѕісіаn

Aѕ wіth any еxеrсіѕе асtіvіtу, it’s a gооd іdеа tо ѕреаk with уоur рhуѕісіаn bеfоrе bеgіnnіng уоgа. If practiced properly, уоgа ѕtrеtсhеѕ аnd ѕtrеngthеnѕ the muѕсlеѕ аnd dеvеlорѕ flеxіbіlіtу in the joints, ligaments, and tеndоnѕ throughout the bоdу. Yoga аlѕо requires an increasing lеvеl оf саrdіоvаѕсulаr fіtnеѕѕ аѕ thе practice progresses to longer sessions and more сhаllеngіng poses. For аll оf thеѕе rеаѕоnѕ, іt’ѕ wіѕе tо ѕееk thе аdvісе оf уоur doctor bеfоrе you launch a yoga рrасtісе. 

  • Fіnd A Quаlіfіеd Teacher. 

Whеthеr уоu рlаn tо attend yoga сlаѕѕеѕ оr pursue уоgа independently thrоugh books оr videos, it mаkеѕ sense tо do your homework аnd fіnd a tеасhеr оr other rеѕоurсе that provides еxреrt knоwlеdgе оf уоgа in a safe аnd positive way. Today’s Intеrnеt-еnаblеd world mаkеѕ thіѕ job еаѕу. Most уоgа teachers, bооks оr video series that have been uѕеd bу a lаrgе numbеr of реорlе hаve bееn rеvіеwеd bу users, and it’s еаѕу to find thеѕе reviews online. Tаkе the tіmе to research thе resources you рlаn tо uѕе аnd rеаd thе rеvіеwѕ. Fіnd resources wіth lоtѕ of positive uѕеr rеvіеwѕ that express ѕаtіѕfасtіоn аnd рrаіѕе for the physical bеnеfіtѕ rесеіvеd. 

  • View A Clаѕѕ.

Most yoga instructors will allow уоu tо view оnе оf their сlаѕѕеѕ bеfоrе уоu раrtісіраtе actively. Thіѕ gives уоu a chance tо оbѕеrvе thеіr tеасhіng tесhnіԛuе аnd the lеvеl of dіffісultу of thе poses аnd роѕturеѕ thеу tеасh. Depending оn уоur fitness аnd рrіоr еxреrіеnсе wіth yoga, certain lеvеlѕ оf dіffісultу may рrоvе dаngеrоuѕ and іnсrеаѕе уоur lіkеlіhооd оf injury. Thіѕ is раrtісulаrlу truе іf thе teacher is not оbѕеrvаnt аnd attentive to ѕtudеntѕ or іf thеу рuѕh ѕtudеntѕ tо реrfоrm dіffісult poses. Fortunately, mоѕt уоgа tеасhеrѕ do a good job and promote a ѕаfе practice that’s tаіlоrеd tо еасh individual’s сараbіlіtіеѕ, but іt still makes ѕеnѕе tо оbѕеrvе a сlаѕѕ before уоu begin. If уоu сhооѕе tо pursue уоgа independently uѕіng one of the mаnу vіdеоѕ thаt аrе аvаіlаblе, іt’ѕ wіѕе tо vіеw thе video all the wау through wіthоut реrfоrmіng the poses tо mаkе ѕurе the level of dіffісultу іѕ appropriate fоr уоur сіrсumѕtаnсеѕ. 

  • Get The Rіght Gеаr

Yоgа clothing аnd еԛuірmеnt, ѕuсh as mаts, blocks, and bands, are about mоrе than juѕt ѕtуlе. Prореrlу fіttеd сlоthіng рrоmоtеѕ аn easy movement that саn help уоu аvоіd pulled muѕсlеѕ аnd strained joints, аnd gооd ԛuаlіtу accessories hеlр you реrfоrm роѕturеѕ рrореrlу tо mаxіmіzе the bеnеfіtѕ and rеduсе thе сhаnсе оf injury. If уоu аrе unsure whаt to buy, соnѕult уоur tеасhеr оr rеаd online or оthеr rеѕоurсеѕ. 

Yоgа іѕ a wonderful practice that рrоvіdеѕ рhуѕісаl аnd mental bеnеfіtѕ fоr a lіfеtіmе. Mаkе thе mоѕt оf уоur practice аnd follow these ѕtерѕ tо promote ѕаfеtу and wеll-bеіng аѕ you bеgіn уоur jоurnеу wіth уоgа. 

Yoga exercises for the spine

Learning to use the spine correctly allows us to rid ourselves of many physical and mental problems. It is because every organ in the body is directly or indirectly connected to the spine.

Bone health is also extremely important. When bone cells get stimulated by being twisted or elongated, they produce more bone mass. It makes the bone stronger and more resistant. Yoga for the spine helps in the growth of bone mass, but since it is moving the bones in all possible directions, it also improves its structure and makes it able to resist bigger and stronger pressure.

The spine should be lengthened to work correctly, since if it is shortened, unnecessary strain is put on limbs and organs. Also, the neck should always be free of muscle tension. If the neck holds a lot of stress, it may spread throughout the spine and later the whole body. 

Today, the spine has become curved in many people, and it gets impossible for us to have a perfect spine later. It is due to many reasons, such as: 

  • Bad posture
  • Wrong techniques of pushing or lifting heavy weights 
  • Or making sudden jumps.

Maharishi Swami Dev Murti saw this and created 12 courses of 12 spinal exercises. These can be performed with cold muscles. Best would be two times a day. They are designed not only to improve the spine but also to work the nervous system and blood circulation. They also help with digestion and other functions of the internal organs. The spine twisting exercises strengthen the deepest muscles of the back – the muscles between the vertebras, enhance the structure of bone and improve its flexibility.

The best breathing technique with these exercises is that you inhale in the beginning position and exhale while twisting. You start to inhale again while returning to the starting position. Breathe with your mouth closed; through the nose. Don’t hold your breath. Don’t strain the spine, do as much as possible.

From all the 12 courses of exercises, there is one exercise which you should try to do daily, best when you wake up and when you go back to bed in the evening.

  • Lie on your back and stretch the arms out at shoulder level. 
  • Bend your legs, so your feet are about a foot away from your buttocks and each other. 
  • Turn the knees to the left so that the left knee is touching the ground and the right knee is touching the left heel. 
  • At the same time turn your head to the right. 
  • Moving with breath, turn to the other side. 
  • Repeat this four to five times on each side.
  • When you’ve finished, put your legs back in the center. 
  • Join them together and place your feet as close as you can to your buttocks. 
  • Turn your legs to the left and your head to the right. 
  • Your legs should stay joined the entire time, with feet touching. 
  • Repeat on the other side. 
  • Do this exercise four to five times.
  • In the same position, join the knees and draw them towards your chest. 
  • Then turn them to the left and your head to the right. 
  • It is possible that your knees will not be touching the ground while twisting; this is normal. 
  • Repeat on the other side, four to five times on each side.

What Gear Do You Need to Start Practicing Yoga?

Beginning your own yoga practice doesn’t require much in the way of additional items. Unlike weightlifting or joining a football team, the various pieces of equipment necessary for any practice need a minimal investment of space and money. For those who are interested in getting started with a yogic lifestyle, it’s important to weed through the items available for purchase at a sporting goods store to determine what is essential for your practice. 

Yoga Mat

Your yoga mat is one of the critical pieces that no yogi can genuinely be without. It separates you from the floor during seated poses and reclined postures. It allows you to practice anywhere at any time, with only a few flicks of the wrist to roll out the mat. Not only does it offer some protection and hygiene during your workout, but your yoga mat also serves to provide safety. 

For example, a well-made yoga mat will provide excellent grip to prevent your hands and feet from slipping as you move through various poses. Even during a rigorous practice, the grip of your mat should be able to keep you from sliding further than necessary to put your body into alignment. The padding of the mat also protects your knees and tailbone in certain positions, such as the staff pose or the pigeon pose

Yoga Blocks And Strap 

Yoga blocks and a strap both allow yogis to modify poses to a more comfortable position until they gain the flexibility to perform the full posture. It is especially crucial for new yogis who may not have the looseness in their muscles to move into a pose with correct alignment. A yoga block allows yogis to prop themselves up in their standing poses, while a strap will enable them to move into deeper stretches. 

Yoga Workout Clothing

Putting on the appropriate type of workout clothing for your practice isn’t often mentioned when it comes to the necessary equipment for beginners. However, you need to ensure that you’re appropriately outfitted to move through your sequence. Tops should provide excellent coverage without being too tight to allow you to breathe freely. The breath is a critical aspect of well-rounded yoga practice so nothing should hinder you from enjoying it freely. 

Yogis love workout leggings of all varieties for their practice. The thinner spandex fabric allows them to remain cool while still offering them plenty of space to move comfortably. They are versatile enough to wear year-round and match most of the other items already found in your closet. Other popular options for yoga athleisure apparel include compression pants, yoga pants, and Capri leggings. 

Your Mindset

After all of the proper tangible items have been acquired, the most important thing to bring to your mat is the right mindset. Begin your practice with a feeling of love and compassion toward yourself, focusing on what your body needs at this moment. An open heart and mind to enjoy the practice is an absolute necessity to move further into the yoga lifestyle.

How to Choose the Perfect Yoga Mat

Choosing a mat can be daunting if you are new to yoga. Mats can range in price, and you want to be sure to find the one that is right for you and your practice. Living in a consumer society, however, can tend to shape what we consider the “best” product to be. Remember that yoga is about your mind, your body, and your soul. Instead of being influenced by advertising, brand name or price, use these three aspects—color, thickness, and design—to find the mat that suits your unique yoga needs.

Mat Color

Don’t pick a mat whose color you find icky just because it is on sale or from a reputable brand. Each of us has a unique relationship with color based on our past experiences and independently developed associations. Find a mat in a color that stimulates positive energy in your soul. Also, take into account that different colors provoke different energies. Do you prefer a yoga practice that makes you energized? Perhaps, choose an orange or yellow hue. Do you prefer a yoga practice that makes you feel calm and tranquil? Perhaps, a smoky blue or green is what you need. Be sure to consider how you want your practice to make you feel and which color palettes can assist in that. Only you have the wisdom of what will work best.

Mat Thickness

Mats can range in thickness, and often, we make the mistake of assuming that a thicker mat is a better-quality mat. While some individuals with weakened knee and wrist joints may require a thicker mat throughout their entire practice, others may be better off using a blanket for specific poses that require additional support. For yogis who consistently struggle with balance, remember that a thicker mat may sacrifice some of the stability you need to excel in balance poses. The key here is to consider your particular needs and choose a mat with corresponding thickness.

Mat Design

Several mats feature beautiful designs on them—geometric forms, hypnotizing patterns, and charming illustrations. Consider whether a mat with a design will bring a sense of harmony to your practice or pose as a distraction. If you determine that a design is right for you, choose one that matches your spirit, as it can stand as an expression of self and help fuel your inner development throughout your yoga journey. Some mats even feature instructional diagrams that illustrate proper body alignment for a handful of poses. This can be a helpful tool for some who need a little extra visual reminder when getting into a pose. Again, consider your needs to help decide if a design will propel your practice, and if so, what sort of design.

As always, remember the aim of your yoga practice—uniting mind, body, and spirit. Honor your mind, body, and spirit accordingly, and choose a mat that will serve you best in the development of your yoga journey.


Starting an Independent Yoga Studio

You probably started your yoga practice about five years ago, and now you want more. It is not uncommon that yogis go through a phase where they desire to share their experiences. Sharing of yoga is a big part of the community, and wanting to be involved in that is very natural. It certainly does work out for a few people who venture out with an independent studio. Here are some things to think about before you take the jump:

This is a Business

It starts with love and passion for yoga, and it is somewhat unfortunate that it can’t stay that way if you run a studio. You might also need to get a loan, which means you are going to need a solid business plan to get approved. That business plan is going to be a good idea, even if you are not looking at getting a business loan. It is a roadmap for what you are looking to accomplish in the short, medium, and long-term, and is a great tool in gauging your success.

Building Your Business Takes Time

It is expected that most businesses won’t start making profits for the first two years, and you need to be prepared for that. However, during those first years, you are going to be incredibly busy. Trying to build up a solid client base takes effort, time, and money. You are going to have to figure out how to market your studio, and that can get exhausting and expensive. Introducing your brand to large numbers of people will be your entire life when you first start out. Plan on having to run classes with a low number of students until your client base grows. It may seem like a waste of time, but until you can get more people involved you still need to be providing your services.

Your Practice May Take a Back Burner

Running a studio is a lot of work. There are classes to teach, and teaching yoga is a lot different than practicing it. You need to be paying great attention to what your students are doing, and that means you are not going to be able to focus on your practice during class. Add on to your teaching schedule all the administrative tasks that come with owning a business, and all of a sudden it can seem like there is no time for your own practice.

Opening a yoga studio is hard work, but it is a completely achievable goal. Take it from people who successfully run their own business, yoga studio or any other type. There are some things that are common across all industries. A solid and detailed plan to keep you on track and measure your success is something that you are going to need. Perseverance to get through the first year or two when you are just growing your business is a must as well. Finally, make sure you still keep up with your own yoga practice; you are going to need mindfulness and patience more than ever.

The Benefits of Fruits & Vegetables

There was a time when organic food was the most important source of nutrition for man. As time went by and the world became fast, our food also changed. Today, ‘fast’ and processed food is the most common way of satisfying our needs. Yet, we must understand that without natural foods, our bodies become a hub of potential diseases and toxins. The ‘balance’ of life is disturbed.

So, what is balance? We learnt in chemistry class about the importance of pH. Our bodies react to the food we eat and the environment created is either acidic or alkaline. An acidic environment is created by animal products and processed, sugary and fast foods whereas an alkaline environment is provided by foods such as fruits and vegetables. It is essential to balance the treated food we eat by countering it with fruits and vegetable, otherwise the body becomes prone to illness by being in a condition where too much acid accumulates in the body.

Therefore it is not a surprise that fruits and vegetable are super-foods that aid in fighting several important ailments. Diseases such as heart disease, cancers, high cholesterol, high blood pressure are a few of those risks that can be prevented and fought with fruits and vegetables. This food type encompasses vitamins, minerals, fiber, and phytochemicals which help in fighting disease.

In addition to fighting and preventing diseases, fruits and vegetable are important for weight management. Obesity is the cause of many diseases and it is becoming increasingly important to maintain an equilibrium in our lives by countering high calorie foods with low calorie and high fiber foods. It is much easier to control weight with snacking on fruits or vegetables when one is hungry. Also, including a portion of fruits and vegetables as a part of your plate makes for a healthier and more beneficial meal.

Check out this interesting video about a workshop that teaches yoga lovers not only what to eat, but also how to eat.

Hence, to maintain a healthy lifestyle in today’s fast paced world, it is important to try to include as many fruits and vegetables in your diet as possible. We are faced with an increased number of challenges related to health
in this age. Therefore, It is recommended to consume a minimum of 400g of fruits and vegetables a day to keep heart disease and serious health related risks at par. After all, an apple a day keeps the doctor away. And so does a carrot probably? Thanks for reading!