Safely Approaching Lotus Pose

The lotus sit is one of the iconic symbols that represent the yoga practice. But this is an advanced posture that takes time and patience to master. Expect that approaching this posture will be a great challenge especially since many of us have become hard-wired to sitting in office cubicles.

Lotus pose is very effective in calming the mind as a preparation for meditation. This posture also gives the ankles, hips, and knees a good stretch. It is known for helping the blood flow freely to the spine and pelvis, helping ease menstrual cramps and discomfort.

Jewel in the Lotus

“Om Mani Padme Hum,” is a Sanskrit mantra that means “Hail to the Jewel in the Lotus.” Meditating while in this pose is said to be very effective in unifying the body and spirit, leading to a path of self-realization.

Preparatory Poses

Before embarking on a journey to lotus, make sure you are comfortable enough to practice the poses that are listed below. These poses will prepare your body and warm up the right muscle group that will be engaged during the full posture. It ensures that the amount of flexibility needed is accessible to the body before advancing to the full lotus pose.

Full Lotus Pose

  1. Begin by sitting in Staff Pose, where your legs are extended while your hands are planted on the ground behind the hips.
  2. Then hug your knees to your chest and place your right ankle at the crease of left hip, allowing the sole of the right foot to face upwards.
  3. Bring your left foot to the crease of the right hip and slowly draw your knees closer to each other.
  4. Keep your back straight and let your groin stabilize the pose.
  5. Rest your hands on your knees in Gyan Mudra by touching the index finger and thumb together, allowing the remaining fingers to relax.
  6. Close your eyes and avoid tensing any muscles in the face.
  7. Stay in this sit for one minute or during your whole meditation.
  8. Release gently by extending your legs back to Staff Pose.


Use a cushion to support your knees if it fails to rest on the ground. Make sure that you are comfortable with Half Lotus Pose/ Ardha Padmasana before progressing to full lotus. This assures that your body and mind are prepared to approach the full pose.

Scale Pose/ Tolasana

Once you have mastered the lotus sit, you can add an extra challenge by lifting yourself off the floor in Scale Pose. Firmly press away from the ground while your body lightly rocks back and forth.

Bound Lotus Pose/ Bhadda Padmasana

You can also deepen the stretch by crossing your arms behind and reaching for your toes. You can also bend forward to increase the intensity of the stretch even more.

If you are suffering from any hip, knee or ankle injury, avoid doing this pose. Make sure you practice the pose under the guidance of an experienced and certified teacher. Do not rush into the full posture to avoid harming yourself. Always practice with patience and good intentions. Live in the moment and allow the practice to enhance your overall being. Also, make sure to wear comfortable yoga activewear. Thanks for reading!

Yoga Is for the Entire Family

Looking for an activity that will bring the family together, promote health and wellness, and is fun to do? Consider family yoga! No matter your age, yoga can benefit you and improve your lifestyle. More and more gyms and yoga studios are developing programs that focus on the entire family, from the young child to the grandparent. Children think yoga is cool. They view the performance postures as great fun, much like gymnastics or a game of Twister. However, while they are mastering each posture, they are also developing self-discipline, improving their balance and coordination, and are even bolstering their mental health. Children’s natural flexibility makes posturing seem easy. Fostering a love of yoga in your child at a young age is a gift you can give that will behoove them their entire life.

Family yoga benefits teenagers, as well. Help your teen preserve their flexibility through yoga. If your teen plays a sport, yoga can only enhance their performance while staving off injury. Yoga keeps muscles lean and limber and prevents tearing. Yoga’s focus on balance and coordination makes it a great way to improve a number of sports, including tennis, soccer, basketball, and baseball. Even professional footballers take up yoga to keep limber and improve their sport. Yoga fosters an innate sense of well-being, so your teen will be more likely to make decisions that will benefit his body and mind.

Family yoga is great for mom and dad. There is no better way to battle the stresses of raising children, balancing work and family, and facing financial and physical struggles than through yoga. Yoga helps fight insomnia, boosts the immune system, and is the best stress-fighter out there. Deep breathing techniques calm and sharpen the mind, so that productivity is enhanced, and lethargy is conquered. Men should not be fooled into believing yoga is just for women. Yoga complements weight lifting and helps to alleviate the stress put on the joints through activities like jogging. It also reduces the risk of stroke and heart attack by lowering stress levels and hormones within the body.

Pregnant women should fully engage in family yoga, making sure their instructor knows, of course, that they are with child! Yoga can help ease the many aches and pains caused by pregnancy and can also strengthen and stretch the muscles used during labor and delivery, making childbirth an easier, less painful process.

Finally, don’t forget that grandma and grandpa can also benefit from family yoga sessions. Yoga restores energy and vitality in those who have been weakened by old age. It increases mobility, fights arthritis, improves circulation, and helps fight off memory loss.

There is most likely no other physical and mental activity that incorporates the entire family as well as yoga does. Keep your family strong, healthy, and happy. Participate in family yoga!

How to Find the Perfect Yoga Outfit

There are so many pictures of yogis on social media with the perfect outfits. It’s mesmerizing to see all the different colors, prints, styles, and unique pieces all flashing before your eyes. It’s so easy to get caught up in it all and end up purchasing something that looked cute in a photo shoot but ends up being an absolute nightmare when you wear it to your class. Here are four important things to keep in mind while trying to find the perfect yoga outfit.

What Type of Yoga Do You Do?

This might seem like a random question, but it really is so important. If you do multiple types of yoga you might need to get multiple yoga outfits. For example: an outfit that is perfect for restorative yoga will be too hot and baggy for a vinyasa yoga class. If you are more of a hot yoga or ashtanga vinyasa type of girl, you should probably stick to clothes that are tight, small, and made of thin material. If you love a more moderate class or a gentle hatha class, then you might prefer something a little more covering but you should still keep it tight fitted. For yin yoga, it is probably best if you find something a little bit warmer but it should still be tight. The perfect outfit for restorative yoga is whatever you find to be the most comfortable for you and whatever keeps you warm.

Comfort Level

This is a huge one because not everyone is comfortable walking into a class full of strangers wearing a sports bra and short shorts. As much as that could be a typical outfit for hot yoga, for some people, it is not an option. You should not wear anything that interrupts your yoga practice, and making you feel exposed or insecure is definitely distracting. Yoga should be something that makes you feel good and secure. Make sure your yoga outfit allows you to feel that way.

Yoga Friendly

Have you ever been halfway through a class when you suddenly realized that your new leggings are see-though? Maybe you’ve seen someone else struggling with their new top that keeps sliding up every time they bend over. It’s frustrating and can be really embarrassing. Part of finding the perfect yoga outfit is making sure that it is “yoga friendly” before going into a class with it. Just taking two minutes to reach up, down, and around can save you from so many awkward and avoidable situations.

Quality or Quantity?

Are you one of those people who likes to have variety or do you like routine and dependability? It is completely up to you whether quality or quantity is more important. Find out what matters the most to you! It is probably best if you find a mix of both, because you will need to wash them often and low-quality clothes obviously won’t last as long. These leggings are a good example of what high-quality looks like. For some people, it is easiest to have two outfits and switch between the two, but some people think that more is better. It really is about what is right for you, so have some fun with it!

Your yoga outfits are a great way to express yourself and show off your style. Luckily, there are so many options out there so it’s only a matter of time before you find the perfect outfit!

Yoga Diet: How to Eat Like a Yogi

Yoga Diet: How to Eat Like a Yogi

Some people consider yoga as their go-to regimen to be in-tune with their body and feel grounded. Others considered it as a form of spirituality to be aligned with the universe. But regardless of your reason of practicing yoga, there is a specific diet which will support your preferred lifestyle. Remember that the Yoga diet is not designed to help you lose weight. It is intended to help you learn the proper way to eat to be in sync with the universe and your body. Most of the foods included in the yoga diet promote healing and living.

Things You Need to Know About Yoga Diet

The concept of the Yoga Diet is to fortify the strength of your body and help you find balance. It also should support the healing of the blood and organs. It is highly-energizing which will give us a relaxed and calm mind.

Choosing Your Hydrating Beverage

Ginger tea, roobios, peppermint, turmeric, herbal tea, vegetable broth, lemon tea and green tea are regularly consumed by the yogis. Aside from the fact that they can hydrate you, they can also help in nourishing and cleansing your body. They can also encourage the lymphatic flow which is our body’s natural process to get rid of the toxins. Start by replacing your daily dose of coffee with a more nutritious beverage. Try to add a vegetable broth on your dinner and replace your soda with plain water or herbal tea.

Start Your Day with Fruit and Porridge

Fruit combined with porridge is a regular mainstay in the yoga diet since it has energizing and warming properties. Some grains that you can use to create porridge include millet, amaranth, barley, rice, quinoa and oats that contain high mineral and vitamins. There are others who will avoid adding wheat since it has an inflammatory property. Sweet fruits are ideal to be consumed in the morning since they are a potent source of energy.

The Lunch Should Be Your Main Meal

Experts believe that your lunch should be the largest meal of your day. Those who are practicing Ayurvedic diet are aware that your digestive system is at their full capacity during afternoon. You should have a rich supply of vegetables during your lunch combined with proteins such as sprouted grains, kitcheri, navy beans, chickpeas, tofu, and tempeh. You may also add root vegetables in your miso soup and curry. Your daily dose of fats should come from nuts, flax oil, hemp, and olive oil.

Your Dinner Should Include only Cooked Food

When preparing your dinner, make sure that it would mostly constitute cooked foods. Ensure that it is also lighter than your lunch. Cooked foods will allow your body to be more relaxed and minimize the amount of energy that your body receives compared to raw foods. You may also add some hot soup or broth that can help induce your body to sleep.

In case you are new to the world of yoga, and you want to adjust your diet, follow the tips above to create that perfect yoga diet.

What You Need To Know About Yoga

The process of Yoga involves unification which is multifaceted in nature. Looking at one of its dimensions, it is a consolidation of different systems that only exist in human beings. This includes mental, emotional, spiritual and physical systems. In general, there are five kinds of systems which are present to the lives of human. These are known as energetic, physical, bliss sheaths and mental. As you look closer at Yoga, will further understand that it works to unify the mentioned layers of people. This also touches your consciousness so that it can be anchored with universal consciousness. That is how it normally works.

A Closer Look At Yoga

As said, Yoga touches unification of the body and all its elements. In order to fully understand this, it would help a lot to have an understanding of the following:

  1. The unification is sometimes called Samadhi. This is a primary transformation which only happens as you practice Yoga. If you are to look at this on a different perspective, you will understand that Samadhi transpires because of transformation.
  2. There are already reformations about Yoga even before. This also includes the disillusionments involved behind the purest form of Yoga.
  3. As a system, Yoga was able to evolve and develop because of the myriad braches it comes along with. This also became possible as the elements are taken care of in the person’s being. Every branch said would retain a unique set of its philosophies and ideas. These normally define the process and even that of the eventual obtainment of the unification itself.
  4. When it comes to the system of Yoga, there is no right and wrong. This is the case because each process goes with a unique characteristic on its own. This is meant to accommodate the demands of characteristics and personalities that are only existing within human beings. Just remember that every system is meant to answer a personality kind. This should then develop to a broad reaching system later on.
  5. Pursuing a spiritual life is possible to with Yoga. There are people who for instance practice Jnana yoga which is the answer for physically minded people. The same is also true with the practice of bhakti yoga which is ideal for emotionally perceptive individuals. This is also the answer for those very much inclined with their devotion.

There are mainstream practices in Yoga too. Regardless, please know that they are only derived from the yogic spirituality. These traditions are young as that of 500 years. They are also old as a thousand. While it is true that there are many modern practices when it comes to yoga which have been defined by teachers, the systems are still focused on the implementation of traditional systems which have been existing for many years now. This is the reality until now.

With this endeavor, it would help to employ the right help from people. This should guide you enough with what has to be done to outmost Yoga.