Choosing Sustainable Gear

The first step towards an eco-friendly yoga practice is choosing sustainable gear. Traditional yoga mats are often made from PVC, which is not biodegradable and can release harmful chemicals. Opting for mats made from natural materials like cork, natural rubber, or jute can significantly reduce your environmental impact. “Choosing eco-friendly yoga mats is a simple yet effective way to align your practice with environmental consciousness,” says yoga instructor Emma Stone.

Additionally, using reusable water bottles and sustainable yoga wear made from organic or recycled materials further minimizes waste. Brands that prioritize ethical production processes, such as using low-impact dyes and fair labor practices, contribute to a more sustainable lifestyle. “Supporting brands that uphold ethical standards reinforces the holistic principles of yoga,” notes eco-conscious advocate Sarah Green.

Mindful Consumption

Mindful consumption extends beyond the mat. This involves being aware of the environmental impact of the products you use daily, from personal care items to the food you consume. “Integrating mindfulness into daily habits fosters a greater appreciation for the resources we use,” explains environmental psychologist Dr. Laura Brown. For instance, choosing plant-based meals can reduce your carbon footprint and support a sustainable diet.

Incorporating mindfulness into consumption habits also includes reducing waste. Practices such as recycling, composting, and using eco-friendly household products can minimize your environmental footprint. These actions reflect the yogic principle of Ahimsa, or non-violence, towards the environment.

Outdoor Yoga and Connection to Nature

Practicing yoga outdoors can deepen your connection to nature, enhancing the benefits of your routine. “Outdoor yoga sessions provide a unique opportunity to reconnect with the natural world, promoting mental and physical well-being,” says outdoor yoga instructor John Doe. The fresh air, natural light, and sounds of nature can enhance the calming and rejuvenating effects of yoga.

Engaging with nature through yoga also fosters environmental stewardship. By regularly spending time outdoors, individuals may become more motivated to protect and preserve natural spaces. This connection to nature can lead to a greater commitment to sustainable living practices.

Community Engagement and Education

Many yoga studios and communities promote environmental awareness and sustainability through workshops, events, and educational initiatives. These activities encourage participants to adopt eco-friendly practices in their daily lives. “Community engagement in sustainability efforts can amplify the positive impact, fostering a collective commitment to environmental responsibility,” explains community organizer Maria Lopez.

Supporting local businesses and organic farmers, participating in clean-up activities, and advocating for environmental policies are ways in which the yoga community can contribute to a more sustainable future. These actions not only benefit the environment but also strengthen the community by bringing people together for a common cause.

The Role of Mindfulness

Mindfulness, a core component of yoga, extends beyond the mat and into everyday life. It involves being present and aware of the consequences of our actions, including their environmental impact. “Practicing mindfulness in our interactions with the environment can lead to more conscious and sustainable choices,” says mindfulness coach Rebecca Smith.

This mindfulness can be practiced by being conscious of water usage, energy consumption, and waste generation. Small changes, such as turning off lights when not in use, conserving water, and reducing single-use plastics, can collectively make a significant difference.

Conclusion

Incorporating eco-friendly practices into your yoga routine not only enhances your personal well-being but also supports environmental sustainability. From choosing sustainable gear to practicing mindfulness and engaging in community efforts, these practices reflect the holistic nature of yoga. By aligning your yoga practice with environmental consciousness, you contribute to a healthier planet and a more harmonious relationship with the world around you. As the practice of yoga continues to grow, so does the opportunity to promote and embrace sustainable living, creating a positive impact for both individuals and the planet.

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Physiological Benefits

Yoga’s physical benefits are well-documented. It improves flexibility, strength, and balance through various poses and stretches. “Regular yoga practice enhances muscle tone and promotes better posture,” says Dr. Emily Brown, a physiotherapist specializing in sports injuries. This improvement in physical health can prevent injuries and alleviate chronic pain.

Moreover, yoga has been shown to positively impact cardiovascular health. A study published in the Journal of Evidence-Based Complementary & Alternative Medicine found that participants who practiced yoga regularly had reduced blood pressure and lower cholesterol levels. “Yoga aids in cardiovascular conditioning, which is vital for heart health,” notes Dr. John Miller, a cardiologist.

Respiratory Benefits

Breathing exercises, or pranayama, are a fundamental aspect of yoga that contribute significantly to its health benefits. These exercises help improve lung capacity and respiratory efficiency. “Pranayama techniques can increase oxygen intake and promote relaxation,” explains respiratory therapist Sarah Lee. This is particularly beneficial for individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).

Mental and Emotional Well-being

Yoga is renowned for its mental health benefits, particularly in reducing stress and anxiety. A study conducted by the National Center for Complementary and Integrative Health found that yoga practice can lower cortisol levels, a hormone associated with stress. “Yoga helps regulate the body’s stress response, promoting a sense of calm and well-being,” says James Green from miglioricasinoonlineaams.com/austria.

Additionally, yoga encourages mindfulness, a mental state achieved by focusing one’s awareness on the present moment. This mindfulness aspect is particularly effective in managing anxiety and depression. “Practicing mindfulness through yoga can lead to significant improvements in emotional regulation and mental clarity,” observes Dr. Michael Turner, a clinical psychologist.

Cognitive Function and Brain Health

Emerging research also suggests that yoga may enhance cognitive function and brain health. A study published in the journal Brain Plasticity showed that regular yoga practitioners had increased gray matter volume in brain areas associated with memory and executive function. “Yoga appears to promote neuroplasticity, which is the brain’s ability to adapt and reorganize itself,” explains neuroscientist Dr. Anna Mitchell. This can lead to improved memory, attention, and problem-solving skills.

Yoga and Sleep

Quality sleep is crucial for overall health, and yoga has been shown to improve sleep patterns. “Yoga helps in regulating the sleep-wake cycle, making it easier to fall asleep and stay asleep,” says sleep specialist Dr. James O’Connor. Techniques such as relaxation and breathing exercises can prepare the body and mind for rest, addressing issues like insomnia.

Holistic Health and Lifestyle

Yoga’s holistic approach extends beyond the physical and mental realms, influencing lifestyle choices and overall well-being. Practitioners often report increased self-awareness, which can lead to healthier eating habits, reduced substance use, and a more balanced life. “Yoga promotes a holistic lifestyle that encompasses physical health, mental clarity, and emotional stability,” says holistic health coach Maria Lopez.

Community and Social Benefits

Yoga also fosters a sense of community and social connection, which is essential for mental well-being. Group classes and yoga communities offer a supportive environment where individuals can share experiences and build relationships. “The social aspect of yoga classes can reduce feelings of isolation and provide a network of support,” says social psychologist Dr. Emily Foster. This community engagement is particularly beneficial for mental health, as it encourages social interaction and a sense of belonging.

Future Directions and Research

As interest in yoga continues to grow, ongoing research is exploring new aspects of its benefits and applications. Future studies are expected to investigate yoga’s role in managing chronic pain, improving immune function, and enhancing mental health conditions such as PTSD and ADHD. “The growing body of scientific evidence highlights yoga’s potential as a complementary therapy in both physical and mental health care,” notes research scientist Dr. Kevin Jones. This continued research will help refine and expand the understanding of yoga’s diverse benefits.

The scientific exploration of yoga underscores its comprehensive benefits, enhancing physical fitness, mental health, and overall quality of life. As research continues to reveal more about the mechanisms behind yoga’s effects, it becomes increasingly clear that this ancient practice offers a valuable, integrative approach to health and wellness. Whether through improving flexibility, managing stress, enhancing cognitive function, or promoting holistic well-being, yoga provides a path toward a healthier, more balanced life.

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As yoga teaches us alignment, balance, and the significance of being present, it also indirectly guides us to curate our meals with intention. Every meal becomes an opportunity to nourish not just the body, but also the soul. This is where the role of quality ingredients, like oils, comes into play. The vitality and health benefits of oils have been celebrated for centuries across cultures, and in a world of abundant choices, ensuring the use of the right oil and in the right amount becomes paramount.

UPkitchen’s easySpray is emblematic of this mindfulness. In a world of overindulgence, it stands out by advocating precision and moderation. This isn’t just an oil sprayer; it’s a tool that resonates with the ethos of yoga ‘ promoting balance, awareness, and intention in every spray. Using easySpray isn’t merely about culinary excellence; it’s about making a conscious choice every day, reflecting the same dedication a yogi shows on the mat.

The challenges posed by our digital age, from information overload to the sedentary trap of binge-watching, demand a counterbalance. And this equilibrium is found in the embrace of yoga and conscious nutrition. While yoga addresses our mind and spirit, tools like easySpray cater to our physical well-being, ensuring that every meal is aligned with our greater goal of holistic health.

As we plunge deeper into the digital age, the blend of yoga’s ancient wisdom with innovative tools like easySpray from UPkitchen offers a roadmap to navigate the complexities of modern life. They remind us that amidst the whirlwind of notifications and online engagements, there’s profound peace in pausing, reflecting, and making choices that resonate with our true selves.

The Fusion of Modern Tools and Ancient Wisdom

As we increasingly understand the importance of balance in our lives, the synergy between yoga and conscious choices in our diet becomes even more apparent. These aren’t isolated aspects of well-being but rather interlinked facets of a holistic approach to health and mindfulness.

In our pursuit of mental clarity and physical wellness, we often overlook the importance of the food we consume. Just as a car requires the right kind of fuel to function optimally, our bodies thrive on the right nutrients. In various ancient scriptures and teachings, oils have been cited as powerful sources of energy and vitality. Their consumption, in the right manner and quantity, can lead to significant health benefits.

The UPkitchen easySpray brings a modern twist to this age-old understanding. With its emphasis on moderation and precision, it aligns perfectly with the yogic philosophy of ‘middle path’ or balance. As yoga practitioners, we’re trained to listen to our bodies, understand its signals, and respond with care. The easySpray encourages a similar attentiveness in our kitchens.

Beyond the physical implications, there’s an emotional and psychological aspect to this. Making conscious choices, whether it’s holding a yoga pose or selecting the right tool for our meals, generates a sense of empowerment. In a world where we often feel adrift, every such decision anchors us, providing a feeling of control and purpose.

Additionally, the ritualistic nature of both yoga and cooking, when combined, offers a therapeutic escape from the chaotic external world. The act of selecting ingredients, using tools like the easySpray, and cooking with intention can be as meditative as a session of deep yogic breathing or meditation. It’s a dance of flavors, aromas, and textures, akin to the rhythmic flow of a yoga sequence.

In conclusion, as the boundaries between the ancient and the modern continue to blur, tools like UPkitchen’s easySpray stand out as symbols of this beautiful fusion. They’re a testament to the fact that innovation and tradition can coexist, guiding us towards a path of holistic well-being, grounded in ancient wisdom but tailored for the contemporary soul.

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The World of Live Casinos: A Brief Detour

In an age where online activities are increasingly prominent, live casinos, like the one found at Plinko Game Online https://plinkogameonline.com/, are becoming an exciting pastime for many. The thrill of real-time gaming coupled with the convenience of playing from home creates an unparalleled experience. Now, how about we merge the thrill of live casinos with the tranquility of Yoga? Intriguing, isn’t it?

The Beauty of Yoga

Yoga, much like playing games at live casinos, has a captivating allure. The blend of meditation, breath control, and precise body postures not only strengthen your body but also elevate your mind.

The Many Benefits of Yoga

Yoga provides several physical and mental benefits. From improving flexibility and posture to alleviating stress and anxiety, its holistic approach to health is truly commendable.

Understanding The Basics of Yoga

Much like mastering the games at Plinko Game Online, understanding Yoga requires patience and practice. Basic yoga poses, known as Asanas, are a great starting point for beginners.

The Fundamentals: Yoga Poses for Beginners

As a beginner, start with simple poses like Mountain Pose, Downward Dog, or Warrior Pose. These foundational poses build strength, improve balance, and teach you the art of proper alignment.

The Importance of Breath Control in Yoga

Breath control, or Pranayama, is a crucial aspect of Yoga. It improves focus, reduces stress, and helps you get the most out of each pose.

Preparing for Your First Yoga Session

Before you start, remember to keep an open mind and listen to your body. Just as you’d set up your gaming environment at a live casino, create a calm, quiet space for your Yoga practice.

Things to Remember Before Starting Yoga

Remember to wear comfortable clothing, stay hydrated, and start slow. No matter how tempted you might be to push beyond your comfort zone, patience and consistency are key.

The Role of Live Casinos: A Quick Recap

Speaking of patience and consistency, remember the live casinos we mentioned, like Plinko Game Online? Those games too, like Yoga, require strategic planning, patience, and regularity.

How to Make Yoga a Daily Habit

Incorporating Yoga into your daily routine might seem challenging initially. However, with time, you’ll find it as captivating as your favorite game at a live casino.

Different Styles of Yoga: A Beginner’s Guide

There are many styles of Yoga to explore, from calming Yin Yoga to the more physically demanding Power Yoga. Experiment to find the one that suits you best.

Overcoming Challenges in Yoga

Starting out with Yoga can sometimes feel like learning to ride a bike all over again – a little wobbly, perhaps even a bit uncomfortable. You might find some poses pretty tricky and your body might feel like it’s playing a game of Twister! That’s totally normal, buddy! Remember when you first tried to master that tricky video game level and kept losing? Yeah, it’s kind of like that. But don’t get disheartened! The key is to stick with it, have patience, and keep pushing gently. Don’t compare your progress with others – we all grow at our own pace, right? Plus, it’s super important to listen to your body. If something doesn’t feel right, it probably isn’t. Modify poses to make them comfortable for you, and don’t forget – a little progress each day adds up to big results. Before you know it, you’ll be pulling off those poses like a pro, just like you eventually aced that video game level!

Conclusion

Starting your Yoga journey might seem like a steep mountain to climb, just like the thrill of conquering a game at a live casino. But trust me, it’s worth every drop of sweat. Yoga is more than just a workout—it’s a lifestyle, a commitment to yourself. It’s all about patience, persistence, and a lot of deep breaths. Remember, every Yogi started where you are right now, a beginner. Don’t be too hard on yourself, and enjoy the journey. With time, you’ll be bending and stretching in ways you never thought possible, not to mention the peace and tranquility you’ll feel within. So roll out that mat, hit your first pose, and remember, it’s all about balance. In Yoga, just like in life, it’s not about the destination, but the journey. Happy Yoga-ing!

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What Is Doga?

So, what exactly is Doga? Doga is a type of yoga that is practiced with the help of a dog. It can be a great way to bond with your furry friend while also getting some exercise. There are a number of benefits to doing Doga, such as:

-Improving the dog’s circulation
-Bonding with your dog
-Calming the mind
-Relieving stress and anxiety
-Helping the dog to become more flexible

If you are interested in trying out Doga, there are a few things you should keep in mind. First, it is important to find a comfortable place to practice. You will also want to make sure that your dog is well-behaved and will not be disruptive during the session. Finally, it is important to start slow and gradually increase the difficulty of the poses as you and your dog become more comfortable with the practice. Make sure your dog is not running away by using one of these invisible dog fences.

Now that you know a little bit about Doga, let’s discuss some of the best poses to try out with your pup! One great pose is Chaturanga. This pose helps to improve circulation and can also be used as a way to bond with your dog. To do this pose, simply have your dog lie down on their back. Then, gently place your hands on their chest and begin to rub in a circular motion. You can also try Puppy Paw Mudra, which is a great way to help your dog relax. To do this pose, simply have your sit in a comfortable position. Then, take your dog’s paw in your hand and begin to massage it gently. Finally, Savasana is a great pose for both you and your dog to relax in. To do this pose, simply have your dog lie down on their back with their legs outstretched. You can then place your hand on their chest and begin to rub in a circular motion.

But how can you train your dog to join yoga? We will provide a few step-by-step techniques below.

The first thing you need to do is get your dog comfortable with the yoga mat. You can start by simply placing it down on the floor and letting them sniff it and explore it at their own pace. Once they seem comfortable, you can try doing a few simple poses next to them. Downward facing dog is a great one to start with. If they seem interested and willing to participate, then you can move on to the next step.

The next step is to begin teaching your dog some basic yoga poses. Start with easy ones like downward facing dog and warrior I. As they master these, you can move on to more challenging poses like crow pose and headstands. It is important to go at your dog’s pace and not force them into anything they are not comfortable with.

Once your dog is a pro at yoga, you can start incorporating it into your daily routine. You can do a few poses before breakfast, during your lunch break, or even right before bed. It is a great way to bond with your furry friend and get some exercise at the same time.

We hope you enjoyed this blog post about Doga! Remember, if you are interested in trying out Doga, it is important to find a comfortable place to practice and start slow. You can also try some of the poses we discussed above. We guarantee that both you and your pup will enjoy the experience

The post How to Start Practicing Yoga with Your Dog: The Ultimate Guide appeared first on Yogific.

If my grandmother instantly fell asleep after physically hard work, and a sound sleep was the only way to recover, today insomnia is a constant companion of city dwellers. If our ancestors’ motivation for activity was based on the word “must”, now it is difficult to pull ourselves out of the clinging clutches of the telephone. And the simple understanding that we are killing our most valuable, irreplaceable resource – time or health – does not affect our behavior. Habits turn out to be stronger than awareness and will, and tension itself generates insomnia.

Tension can only be compensated by relaxation

Sleep and natural trance (“suspension” in thoughtlessness) are universal relaxation mechanisms. At all times in cultures other ways of relaxation have appeared. From health- and personality-destroying ones like alcohol and drugs, to inspiring ones like music or yoga! And all of these cultural phenomena rely on the need for relaxation, and their diversity depends on the emergence of new social difficulties.

No wonder yoga was pulled from the archives of culture, dressed up in fancy clothes and became a great tool for solving modern problems. There was a demand. Asanas compensate for hypodynamia, and relaxation techniques compensate for tension. Meditation practices support the “crumbling” will and attention, and ideology creates mental strongholds.

But the market has mixed up all the concepts

Meditation is now called anything!
A pleasant and not so pleasant voice in headphones suggests flying into space – meditation!
To wash your face with a cash flow – meditation!
To lie in yoga nidra – meditation!
Sing mantras – meditation!
To sleep under the Tibetan bowls – meditation!
Breathe through one nostril – meditation!

The teachers of authentic yoga are not yet giving up on their struggle for truth. But the army of consumers eating up all the products under the trend of “meditation” is frustrated by the mismatch of expectation and reality, wondering why “it doesn’t work.”

I will leave the teaching of authentic meditation and the clarification of the higher meanings of this process to Yoga Gurus (not instructors). In turn, as a hypnologist, I will clarify why what is presented on the Internet as meditation is not meditation.

Meditation

Meditation is a self-contained practice whose utilitarian purpose is the development of volitional attention management skills such as concentration, retention, switchability, and control. There’s already a tension in that definition, isn’t there? As a result of such regular practice, attention becomes more and more easily subjected to your self, perception becomes clear, crisp, precise.

A simple meditation algorithm:

• Find a comfortable sitting position.
• Remove tension in the body.
• Choose 1 object to focus attention on: the sensation of air in the nostrils, the movement of the abdomen, the movement of the chest, an external object (a candle, or a point on the wall).
• Hold attention on the object. If you find your attention slipping into thinking, feeling, or emotion, bring it back to the object with cold persistence.
• Come out of meditation.

Developing this skill up to 30 minutes is a good result. And then it is worth increasing the difficulty of the objects, which is well demonstrated in Yoga and Buddhism.

People who practice meditation become more conscious and reflective. In fact, once the object of meditation becomes emotional experiences and deep cognitions, which sometimes leads to psychic self-healing and quick results in psychotherapy.

Meditation is also necessary, for example, if you find that you have become increasingly distracted by social media, habits are getting deeper and deeper, and willpower resources are insufficient. But the practice of meditation itself is a complex process that consumes a lot of mental energy in the brain. I have to say that there is never a lot of this energy. Metaphorically speaking, its volume is limited and given out for 1 day of life, and its generation occurs at night during quality sleep. Perhaps your distractions and procrastination are related to emotional burnout, apathy, poor motivation, lack of sleep, chronic stress, neurosis. And if you do the REAL meditation, then your brain will not let you siphon out the last drops of energy and will sabotage the process, simply drowning you in a half-dream.

Therefore, only a person in a resource can do REAL meditation. A depleted psyche will not support your initiative. Hence the failure of practitioners. And, by the way, if this process is accompanied by a voice, then it is already a guided meditation, the task of which is to learn the algorithm in order to further implement the meditation on your own.

Relaxation

What do you do when you’re “not in a resource”? Restore it!

Relax!

Yoga has a huge arsenal of practices for relaxation: Yoga Nidra and its many forms, Classic Shavasana, Shavasana with visualizations. By the way, what the market offers is “Shavasana with visualization”. In hypnotherapy, such practices with vocal accompaniment are called “resource trances. Their purpose is to relax easily and change the emotional background with the help of imagination.
These practices will not help to work through the underlying problems of insecurity, failure, and ineffectiveness. You need heavy suits and immersive psychotherapy.
Unlike Resource trances, deep mental relaxation practices, Yoga Nidra and Classical Shavasana work differently. They have a positive effect on the neurophysiological processes of the brain, and are therapeutic for depression, neurosis, insomnia, panic attacks, and chronic stress.

So if you practice what’s called “meditation,” know this:

• If you are lying down, you feel good, you are half asleep, and your voice is controlling dynamic images, perhaps music is playing – this is relaxation.
• If you are sitting and your attention is controlled by the voice, it is either guided meditation, an imagination exercise, or relaxation for the purpose of resting and shifting attention.
• If you sit, make a strong willed effort, and do everything yourself, it is REAL meditation.

The post Such Different Meditations appeared first on Yogific.

What is the difference between yoga and sports? First of all, different motivations. In sports it’s all about records and achievements. Even though they get hurt, they keep pushing themselves through the pain. In yoga it’s the opposite. It’s primarily health-oriented, not achievement-oriented. Ahimsa (nonviolence) is the basic principle of this ancient teaching. Therefore, when practicing yoga, you can’t do anything through pain. Yoga teaches you to listen to your body and live with it in perfect harmony. The body will always tell you what it’s allowed to do and what it’s better to avoid.

So is yoga good enough for the body if we treat it with so much care while practicing? Absolutely! Gradually more and more asanas are added to the practice, which is great for developing us physically. There’s enough variety and quantity of yoga poses to last a lifetime. It’s not going to be boring.

Yoga practice is very multi-faceted and allows you to bring the body in excellent condition. People who are far away from this subject naively think that yoga is a joint exercise for weak people who eat only grass and can only chant mantras and twist themselves into a ram’s horn. It’s not like that! Over time any yogi becomes not only flexible but also strong, steady and calm.

There are a lot of asanas in yoga that require not only flexibility but also very strong muscles. Headstands, forearms, arms… Lower body rests, bars… Chaturanga alone is worth a lot! So how do I improve my strength faster if I do yoga? By doing dynamic yoga kriyas, which are strength exercises made out of asanas.

Do I need extra weight to strengthen my muscles? The best exerciser is your body. Its gravity is enough to develop decent strength muscles. At the same time they will not be unnaturally bloated, as in people who are fond of lifting weights. Such muscles are not enduring, and not particularly strong. In addition, such ways of working with the body are aimed at a beautiful appearance, but harmful to health. Any exercises with weights (dumbbells, barbells and weight machines) lower internal organs and mercilessly wear out the joints. Yoga, on the other hand, makes the joints mobile and healthy, getting rid of age-related arthritis and chondrosis.

So it turns out that yoga can replace and supplant many of the sports that you were into before it, and bring your body into a beautiful state. And that’s not to mention the philosophical, psychological and spiritual development that this ancient teaching brings with it. Have a healthy practice!

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The spine is the main indicator of everything that happens to a person. Back pain, even the most insignificant one, can affect mood. And if it is not stopped in time, over time it distorts even the adequate perception of the world and situations. Observe people who suffer from back pain (even if it’s cervical). As a rule, they are more emotional, irascible or apathetic. They have a lot less energy. Instead of enjoying life, a person is forced to shift his attention to the painful points. If you add to this an improper diet, lack of sleep and lack of proper rest, a minimum of movement – you get not the most pleasant “bouquet”.

Taking attention away from the back, we get in addition headaches, excessive tension of the whole body, pain in the legs (often the right side), spasms in the lower back, heart and digestive disorders.

So how can yoga help improve the health of our backs?

A well-chosen practice can improve circulation. Attention to the body will allow you to feel the deep, inner muscles that support our spine. As a consequence, you achieve deep muscular relaxation combined with strength, which affects your overall well-being. And physical health becomes a conduit to mental health. Yoga literally cultivates mental clarity and physical vigor. And these are the two main criteria that make further practice of yoga and meditation more conscious.

Five asanas that are good for the spine

Matsyasana – Pisces pose

Technique of performance:

• Lie down on the mat, legs together, arms outstretched along the body.
• Press your palms against your hips, or press them firmly against the mat.
• Inhale and support your palms and elbows, pressing them against your body.
• As you exhale, arch your back and chest and lift your neck off the mat. Pull your head back, trying to pull the top of your head toward the floor. Push your shoulders down and back.
• Hold this position for 5-7 breathing cycles.
• Come out of the asana without any sudden movements, returning to the supine position.

Effect: extension of the spine, expansion of the chest and lung volume, stimulation of the thyroid and parathyroid glands, relaxation of the muscles of the throat, neck and abdomen.

Contraindications: hyperthyroidism, spine diseases and injuries, especially cervical, high or low blood pressure, insomnia.

Kumbhakasana – Planka pose

Technique of performance:

• From Adho Mukha Shvanasana (Downward-facing dog pose), on an exhalation, lower the body down.
• Lean on the palms (they are under the shoulders) and the toes.
• Arms straight, body parallel to the floor. Pull shoulders back.
• Neck stretched in a straight line with the spine. Look down.
• Keep Uddiyana bandha (belly taut) and calm.
• Keep the waist straight without bending!
• Keep this position for 5-7 breathing cycles. If it is difficult, move to your knees or rest on your forearms and elbows.
• Switch to balasana for rest.

Effect: the extensor muscles of the back and the muscles that serve as the frame for the spine and run along it are actively engaged. The pose helps to strengthen these tissues, reduce lower back pain and improve posture.

Contraindications: hand joint disease, carpal tunnel syndrome, critical days, pregnancy, high blood pressure.

Purvottanasana – intense extension pose (inverted Planka pose)

Technique of performance:

• Sit on the mat, back straight.
• Legs and feet are pulled forward, connected together.
• Palms rest on the floor behind the hips. Fingers facing forward.
• Inhale and pull your head up, shoulders back.
• As you exhale, lean on your palms and push up from the mat. Lift your legs, buttocks and torso up. Tummy tucked in.
• Neck out, look up.
• Put your feet together and touch the floor with your toes.
• Hold this position for 5-7 breathing cycles.
• Then go to Pashchimottanasana (tilt to your feet).

Effect: extension of the front surface of the body: upper legs, abdomen, chest, shoulders; strengthening the arm and leg muscles, toning the neck area, returning mobility to the joints of the hands, the formation of a healthy “royal” posture.

Contraindications: wrist and neck injuries, hernias, stomach ulcers.

Setu Bandha Sarvangasana – Bridge Building pose

Technique of performance:

• Lie on your back, arms along your body.
• Bend your knees and put your feet close to your buttocks.
• Inhale and press your hands and feet firmly into the mat.
• As you exhale, lift your pelvis and lower back up.
• Rotate your shoulders and interlace your fingers behind your back. Neck extended, chin pressed to chest.
• On the next exhale, lift up on your toes.
• Keep your legs and buttocks strong.
• maintain this position for 5-7 breathing cycles.
• on the exhale, lower yourself down, pressing your knees into your ribcage.

Effect: flexibility of the spine and strengthening the nervous system, nourishing the intervertebral discs, reducing lower back pain, tones and strengthens the muscles of the back.

Contraindications: hyperthyroidism, high blood pressure, stomach ulcers and duodenal ulcers. In late pregnancy, do not lift your pelvis higher than 15 cm from the ground.

Supta Matsyendrasana – Lying Curl pose

Technique of performance:

• Lie on the floor, arms along your body, legs straight.
• Pull your right knee up to your chest.
• With your left hand, gently wrap your left hand around the outer surface of your right thigh.
• Take a breath and extend your right arm out to the side, resting the palm of your hand on the floor. Your neck is straight or turned to the right.
• As you exhale, bring your right leg to the left, with a little help from your hand.
• Hold this position for 5-7 breathing cycles.
• As you exhale, return the knee to the starting position and switch sides.

Effect: relieve pain and muscle spasms in the back, improve digestion, has a therapeutic effect in the prevention and treatment of sciatic nerve pain.

Contraindications: acute, severe back pain and spinal injuries, especially lumbar spine, herniated spine.

Be mindful and thoughtful of yourself, listen to your body and its signals and don’t let pain defeat you. Let your pain win over yoga. Always.

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Raja Yoga

It’s the yoga of work with consciousness; there’s practically no asanas, and practitioner’s development goes in the field of meditation and self-analysis. Raja yoga unites the practice of the highest levels of yoga: pratyahara, dharana, dhyana and samadhi. Literally, the name sounds like “Queen of Yoga”. The aim of Raja Yoga is spiritual development, which should lead the student to the liberation of consciousness from any physical and mental limitations, which allows him to feel the merger with the higher forces and to realize them in themselves. The main tool of Raja Yoga is considered to be samyama – the technique of simultaneous practice of the three higher stages of yoga (dharana, dhyana and samadhi).

Bhakti Yoga

Bhakti yoga, or “yoga of love and devotion,” is a branch of yoga whose essence is to establish a close connection between the practitioner and God. At the heart of the practice is service to God. Ancient Vedic texts call Bhakti Yoga one of the easiest ways to achieve superconsciousness at the present stage of human development. One of the most common methods used in the practice of Bhakti Yoga is japa-meditation – that is, the repetition of mantras. It is believed that if one repeats the sacred texts continuously for a long time and performs this ritual regularly, over time the mantra will sound itself in the practitioner’s heart and its meaning will become actualized. Thus, even by unconsciously repeating the prayer, the disciple may through systematic repetition come to realize its profound meaning.

Jnana Yoga

In Sanskrit, this means “yoga of knowledge. Its purpose is to help the student overcome avidya (ignorance) and get closer to brahmavidya (divine knowledge). This style of yoga also belongs to the spiritual path of development and consists of hard work on the cultivation of the mind. The goal of Jnana yoga is to free the mind from the limited conditions of cognition into which it is placed by sensual perception and logical thinking based on contradictions. A different approach to thinking should lead to the expansion of ideas and concepts, then of perceptions, which will eventually lead to the disappearance of illusory sensations. Jnana yoga teaches not to accumulate disparate knowledge, but to see in all phenomena the principles underlying all existence. Cognition of these principles is gained through the teacher and individual meditation on a symbol or text from the ancient scriptures.

Karma Yoga

Karma yoga is the “yoga of activity,” which explains how to change one’s destiny.
And life through changing one’s attitude. This style of yoga has to do with the pursuit of inner development. Karma yoga states that once a person revises their attitude to what happens to them, this in turn will inevitably change the nature of the events that happen to them. In the system of Karma yoga it is believed that one does not actually perform independent actions, but is a particle driven by much greater forces. In this case, all events cease to be evaluated and become neutral; through awareness of this fact, nonattachment is practiced. Unattachment to the bad and the good, to pleasure and suffering. For example, he perceives obstacles and difficulties along the way not as a cause for grief, but as useful conditions for self-development.

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One of the most basic human needs is to feel that there is meaning and purpose in our lives. In order to understand what that meaning is, you must first understand what motivates you to act, who you are. The Bhagavad-Gita says that a person is what his “shraddha” is. This word is usually translated as “faith. However, what is meant here is not faith in the classical sense of the word, but rather faith in oneself.

You know what shraddha is because you experience it. Your shraddha is what defines you. It is reflected in your values. It is what defines your sense of self, your character. And your character, or nature, determines your destiny. It shapes how you perceive the world, how you live in it and what motivates you. And when those values are not taken into account, your reaction can be very violent.

These situations give yogis the opportunity to practice mindfulness. You can learn a lot by observing those people, actions and situations that are your triggers. They manifest what is important to you.

This determines what you most aspire to-and what you aspire to reveals what you most value.

What is dharma

Your values point to your dharma. Dharma is your purpose and meaning in life and it is directly connected to shraddha. It is not necessarily what you do for a living but it is inevitably present in your life in some way. The more you live according to your dharma, the more satisfied you feel.

Meditation on Determining Your Dharma: 4 Steps

1. Ask yourself three questions.
   What are my beliefs?
   What am I passionate about?
   What are my greatest strengths?
2. Take notes.
   As you reflect, write down not only the answers to the questions, but also the emotions that come over you.
3. Analyze your answers.
   Try to find something in common, a common theme. And then answer the final question, “When, where, and how often do I live up to my answers?”
4. Write down your “dharma statement.”
   Put your answers together and write a statement. This is a kind of filter through which you can pass situations or conflicts. If something passes through the filter, then there is a possibility that it fits your shraddha and is part of your dharma. If not, perhaps it is time to change your direction.

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