I’m currently taking three different yoga classes a week, with three different teachers and three different groups of yogis.  They are all pretty mixed level classes. My ‘main’ yoga teacher at the local specialist yoga centre believes that there should be no distractions in the studio, including no mirrors or music.

 

We should listen to our own bodies to ascertain correct alignment and peace, and I am quite sure this is the right approach. At least for me.

Mirrors or No Mirrors

The other two classes are less formal and held in our local gym.  I go there because the lessons are part of the gym membership package, and I quite enjoy the different challenges they offer. However, there are mirrors (yes, and music).

I loathe the mirrors! After many years of not being able to see myself during my yoga practice, I find that awkward misshapen reflection totally horrifying. I also find that I am quite easily distracted by seeing others in the room.

Idiotically, I compare myself with the other 20 or so students. Some are flexible, strong and impressive, some are just beginning their yoga lives and struggle with poses and balances. We are all just doing our best. But there is one lady that always catches my eye. 

The Standout in Class

She’s good. She really is. But she is always ahead of the game.  As our teacher is explaining a pose, she will already be settling into it. It is impossible not to notice the only person in the class who is moving and not listening intently.

She seems to be suffering from ‘look at me’ syndrome! This one woman is responsible for some of the most negative thoughts I’ve experienced in a class.

Maybe I’m being harsh, but it seems to me to be a terribly arrogant thing, to appear to know what to do before we are being asked to do it. Of course, many of us do know what is expected and could easily sweep in to our vinyasas without any further explanation.

But nonetheless, everyone else is attentive and polite which leaves me sitting and stewing with the urge to shout out…

“Hey, that teacher knows her stuff, we all want to hear and watch her demonstration. You over there just sit still and listen and wait like the rest of us.” or “Yes, we can see that you know what to do. Yes, we’re dead jealous of your graceful moves. Now just sit still for a bit. It’s not a bloomin’ stage!”

But instead of saying the latter, which is simply ego-driven, I take a few deep breaths and tell myself that I should be calm, forgiving, and most importantly — mindful of myself and nobody else. This is because for me, yoga is all about the practice; not performance or perfection but rather practice and progress.

And I can confidently say, I will never be good enough for a yoga performance because I will always be learning, practicing and progressing in my own yoga practice.

Source: doyouyoga.com

You may have noticed that a regular yoga practice blesses you with many benefits. The practice of yoga touches us on many levels and we carry what we learn and experience on our mats with us into our daily lives.

Once I discovered the transformational powers and benefits of yoga, I was hooked. This ancient practice has given me insight, awareness, stillness, support, encouragement, happiness, bliss and has brought up deeply stored emotions (which I didn’t even knew I was holding and was then able to let go), tears, and released stress, tension, and anxiety.

TWEET

Yoga has been a light on my path and has supported me in following my heart.~Tanja Alexandra Kern

Through my own practice, and by teaching yoga, I have discovered incredible transformational benefits you’ll get from a consistent yoga practice.

1. Physical Health

Yoga helps support your immune system, regulates your blood pressure and heart rate, encourages weight-loss, reduces blood sugar and cholesterol levels.

Even in case of disease there are many yoga poses that are recommended to speed up the healing powers of the body. Breath work (pranayama) also benefits our health and overall well-being greatly.

2. Strength

You will notice, even just after a few weeks of regular yoga practice, that you are gaining strength. And not just physical, muscle strength but also in mind and spirit.

Your self-confidence increases, and you become a stronger person inside and out. This strength allows you to take care of yourself first and affirm yourself through kindness, love and compassion.

3. Flexibility

Yoga will show you the way to become more flexible without pushing yourself. The process will happen naturally and gradually. Similar to strength as mentioned above, the flexibility referred to here can be applied to the physical body as well as the mental and spiritual aspect.

As we cultivate flexibility in our body, mind, and spirit, we are in the flow of life. We let go of resistance and attachment, and open ourselves to new opportunities.

4. Balance

We tend to lose balance as we age. I remember that my grandmother was pretty healthy up until the moment she fell and broke her hip. Yoga supports us in gaining more balance every time we practice.

The more we practice our balance through yoga, the better we get at it. When balancing, we focus at a still point (“Drishti” in Sanskrit), and practice “Dharana” (concentration). This ability to hold drishti and maintain focus and concentration supports us in accessing those precious moments of stillness in the now.

5. Mindfulness

I like to think of the breath and asanas as a dance; with the breath leading and the asana following along. We link our asanas to our breath and flow in and out of poses to the rhythm of our breath.

As we practice, the breath remains, the asanas change. When we practice more vigorous or challenging asanas, we feel the quality of our breath changing. By being mindful, we can choose to come into a modification of the pose, slow down or rest in Child’s pose for a moment.

As we stay with our breath and each asana, relax into each pose and enjoy every second of your yoga practice, we cultivate mindfulness and inner peace.

6. Awareness

By practicing mindfulness, we become the witness of our own practice, thoughts, emotions, needs and physical sensations. Now, as we notice thoughts or emotions arising, we can choose to acknowledge them and let them go.

Yoga is a powerful mindfulness practice inviting us with every breath and every movement to be in the present moment, to enjoy being in the now. By being fully alive in the present moment, we don’t think or worry about the past or future. We bring awareness to thoughts arising, notice them, and then consciously let them go.

Now you can return to your breath, your yoga pose, the present moment. When staying aware and present in your practice, you will feel peaceful, balanced, calm yet energized, and maybe even radiant and blissful.

7. Gratitude

As we cultivate mindfulness and practice awareness, we can’t help but feel grateful. After taking a few rounds of deep, slow and smooth in- and exhales, bring your attention to your heart center and ponder upon the question: “What have I been given today?” or “What am I grateful for in this moment?”

Both questions will count your blessings and appreciate the abundance in your life. As you accept where you are, and appreciate all the gifts in your life (e.g. waking up healthy, a beautiful sunrise, warm bed, etc.), you are creating more abundance and blessings in your life.

Being grateful and realizing what you have been given will make you feel content and fill your heart with gratitude, compassion, and appreciation.

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough”

~ Oprah Winfrey

8. Happiness

Patañjali’s Yoga Sutras, verse II-46 “Sthira Sukham Asanam” can be translated as “Your pose should be steady, comfortable and enjoyable.”

By applying awareness and mindfulness to every pose, we can experience joy and delight in every moment. We are fully alive, and even when our asanas may be challenging, we can come back to the breath, observe ourselves, listen within, soften, and return to the joy of practicing.

Yoga teaches us to be ourselves, knowing that we are accepted for who we are. We are safe to go deep, and release old stored stressful emotions that may rise to the surface. We let go of what no longer serves us and make space for new and wonderful experiences.

Source: doyouyoga.com

It’s one of the basic rules of yoga; if something hurts, back off from the pose.

 

A 39-year-old man has suffered an injury that’s usually only seen in car crashes from practicing Marichyasana B.

Injured While Practicing

The man, who hasn’t been identified, was practicing Ashtanga yoga alone, and when moving into Marichyasana B, broke his own femur from the pressure of his foot on top of his opposite leg. He was rushed to the hospital, where his femur was fixed through surgery.

The injury, called a femoral shaft fracture, is generally only seen in car crashes among young, healthy people.

He was released after 10 days, and after five months, he was able to walk pain-free. According to reports, he has started practicing yoga again.

The femur is one of the largest and strongest bones in the body, and is primarily used for weight-bearing.

Listen to Your Body

Yogis, if you’re attempting a pose for the first time, please do so under the supervision of a yoga teacher. Teachers go through extensive training so that they can help you move safely in class.

Perhaps most importantly, if you’re attempting a pose and feel pain that doesn’t feel normal, back off and work into it. Don’t force your body to move in a way it’s telling you not to. Doing so can only result in injury. If not now, then further down the road.

Since more and more people are taking up yoga, doctors are starting to see more yoga-related injuries. Don’t be one of them, and listen to your body when you practice.

Your body knows what it can and can’t do. Even if there’s a pose that you can normally do, and you feel pain while moving into it, back off from it. Your body’s needs vary from day to day, and there’s no sense in attempting something that could injure you.

Stay safe out there, yogis, and don’t be the next person in a hospital due to an injury from a yoga pose!

Sources: The Daily Mail, BMJ Case Reports

Image credit: PracticaYoga

Something we can probably all agree on: It's freakin' tough to stay fit when life's this busy, and it only seems to get harder every year—especially when it comes to our abs. But with a little effort—just 10 minutes a day of smart strength training—you can see a mega difference in your core. "It's amazing how quickly your body will respond," says trainer Larysa DiDio, who created this Fit in 10 routine. 

It doesn't take much to improve your core; you just gotta do it. In front of the TV; on your office floor (just shut your door for privacy); in your hotel room; wherever. Just find a way to get it done. Will you have the abs you had in your 20s? Of course not; that's silly. But will you look and feel your best? Absolutely! And that's worth a little effort—as long as it doesn't mess with the bajillion things you have to do today—don't you think?

How to do it: Perform each exercise for 45 seconds, resting for 30 seconds between moves. Repeat the circuit twice.

1.Upper Ab Crunch

Lie on your back with your knees bent and feet flat on the floor. Place a mini exercise ball (or a rolled up towel) underneath your shoulder blades and bring your hands behind your head with your elbows out to the sides. Crunch abs and lift chin and chest a few inches higher. Return to start, then immediately repeat.

Expert tip: Don't pull on your neck; pretend there is an orange between your chin and chest.

2. Oblique Squeeze

Lie on your back with your knees bent and lifted over your hips. Place a mini exercise ball (or a rolled up towel) between your knees. Bring your hands behind your head, elbows out to the side. Crunch abs and bring right elbow to the middle of the ball. Release and repeat on the opposite side. Continue alternating sides.

Expert tip: Use your abs to lift your torso; don't pull on your neck.

3. ½ Teaser

Lie on your back with your legs extended over your hips, and arms extended on the floor behind your head, holding a mini exercise ball (or a rolled up towel). Use your abs to lift your upper body and arms overhead, reading the ball toward your toes. Lower and repeat. 

Expert tip: Move slowly and with control; you want to really engage your abs.

4. Leg Drops

Lie on your back with your legs extended over your hips. Place a mini exercise ball between your knees and place your hands behind your head, elbows out to the side. Lift your shoulders up and keep them there. Lower your legs to about 45 degrees (right before your back starts to arch) then back up. Repeat.

Expert tip: Really focus on pulling your belly in and pressing your lower back into the floor

Source: prevention.com

Adam Levine does Yoga

Yoga has been described by some as both calming and challenging. It has the remarkable ability to calm the mind while getting adrenaline levels up as you move from one pose to another. And its popularity has caused a variety of classes to sprout up, from vinyasa to bikram to aerial yoga. There are several other reasons to get into this activity; Dindin Reyes, writer and yoga instructor, draws from her own experiences on the mat to share her top reasons for keeping at it.

1. Connect with yourself

I love yoga because it teaches me how to love myself, and others. Beyond sweating it out on the mat, yoga is a practice that helps you quiet down the mind and set aside unneeded thoughts and emotions. Even if it’s just for the short time you’re on the mat, you get to connect with the version of you that isn’t weighed down by judgement or fears. All you actually have to do is breathe. 

2. Improve strength and flexibility

Physically, with continued practice yoga can give you strength and flexibility. You’ll get to know muscles you didn’t even know you had! I love it because eventually, you also grow into your body, and into enjoying having the body that you have.

3. Deal with stress in a healthy way

I got into a serious yoga practice because of a classic case of work stress. My work schedule and work load was starting to become a bit much and to add to that, my relationships in the workplace were becoming toxic as well.

I started out just because I was looking for something to do other than work. My twice a week practice became thrice a week, and eventually became daily. 

4. Invest in your overall well-being

At this point of my practice, yoga has helped me watch my thoughts. When I’m starting to get angry or jealous, I see it and I’m able to tell myself “Wait, you’re getting angry.” It helps me pull back from indulging in negative feelings or impulsive emotions. Health wise, I started out just like anyone else – I had a weak upper body and I could not reach my toes for the life of me. Now, I can say I’m at the strongest I’ve ever been and the most flexible.

5. Lead a better lifestyle

Yoga has also helped me become more mindful of my health, what I eat, what activities I take part of. As an example, yoga has helped me to quit smoking. Next thing I’m working on: sugar.

How to get into yoga: Pace yourself

If you’re a beginner, it would be a good idea to ask the studio you’re practicing in which class is for newbies. Even if you’re quite strong, a beginners class is a good idea because the slower pace will give you time to learn and enjoy the movements. In basic classes, the teachers really spell each pose out so you get to start becoming more mindful of the body and appreciative of the huge differences little muscular actions make. When you’re ready, you can move on to more advanced classes or ask your teacher about advancing.

All you need to do is to make sure you come in with comfortable clothing and an open mind. It’s also a good idea to bring a towel. Yoga is slow but very detoxifying, a.k.a you’ll be sweating a lot

Source: lifestylenetwork.tv

This is The Milk I am Drinking Now. It's  Low-Fat Milk

As kids, most people heard phrases along the lines of "drink your milk so you'll grow big and strong!" While many people simply rolled their eyes and finished their milk so they could get to the good part (dessert!), the truth is that milk does provide valuable nutrients that kids need during their development.

There are several benefits from drinking milk other than just ‘strong bones’. These benefits come from milk products such as cheese, butter, cottage cheese, and flavored milk as well. Milk consumption is essential to maintaining good health and is a great source of calcium for all ages. The following are 6 benefits kids and adults gain from drinking milk.

Calcium  

Milk is the best source of calcium for our body. Calcium protects our bodies from bone loss, migraine headaches, obesity in children and aids in losing unwanted fats. It is essential to get the recommended amount of daily calcium intake in order to maintain strong bones and health benefits and prevent future health risks due to lack of calcium.

Vitamin D  

Vitamin D actually helps the body absorb calcium. Therefore, almost all milk produced within the United States has been fortified with 100 to 120 IU of Vitamin D. Vitamin D helps bone strength by promoting bone growth and reducing the risk of brittle bones. It also reduces inflammation and increases immune function.

Healthy Bones

There are three main factors that contribute to healthy, strong bones. Genetics, physical activity, and proper calcium intake. With one eight ounce serving of milk providing 290 mg of milk, it is an excellent source of calcium. You can also offer a serving low-fat cheese which boasts 204 mg of calcium. Since milk is rich in calcium, which is essential for growth and proper strong bone structure milk helps prevent bone growth disorders and decrease the chance of bone fractures when injured.

Healthy Teeth

Encouraging young children to drink milk will result in great dental health. Milk protects the enamel surface against acidic substances. Drinking milk for energy and good health with help children reduce the consumption of soft drinks, thus reducing the risk of decayed teeth and weak gums.

Rehydration

Milk contains a good amount of water molecules so it helps keep bodies hydrated. Especially for children who are constantly active and running around it is important to stay hydrated. Therefore having a glass of milk is a great resource for hydration.

Improving Vitamin Intake

Milk contains vitamins and minerals to keep you fit, healthy and strong. These vitamins and minerals are good for eyesight, carbohydrates that increase energy and protein for body repair and growth.

Key Takeaways

Milk is one of the best sources of calcium for the body.

Milk is filled with Vitamin D that helps the body absorb calcium.

Proper calcium intake contributes to strong and healthy bones.

Drinking milk provides other benefits such as healthy teeth, rehydration and improves vitamin intake.

Source: www.supercow.com

Here are the reasons why dogs are often considered best friends or even family members. Did you know that dogs to have an amazing healing power and may improve the physical and mental health of their human companions?

 Source: Naturalblaze.com