Wellness Haven Yoga

Author: Umang Goel

  • It Is Workout Time!

    I wanted to devote this post to some of the yogic poses that we do at Wellness Haven even in Gentle Yoga and Easy Yoga classes that are easily transformed into vigorous workouts for those who want more intense and calorie burning workouts.

    Problem Area: Muffin Top Belly

    Repeat the following set 3 times with 30 sec rest in between sets
    Set A: Repeat the following set 3 times with 30 sec rest in between sets
    1. Bicycle Crunch: 30 secs
    2. Double Leg Raise: 30 secs
    3. Side Planks: 30 secs
    4. Leg Windshield Wipers: 30 secs
    5. Swimmers: 30 secs

    6. Mountain Climbers: 30 secs

  • Gaining Clarity In Our Lives

    Gaining Clarity In Our Lives

    Clarity is such a nice word, but how to we go about gaining clarity in our lives?  You can conjure up images of pristine cool clear lakes, blue skies and everything crisp and beautiful. But a lack of clarity brings images of stumbling along in the dark, tripping over debris and sliding in the mud. Mental clarity is much the same: a clear tranquil mind or a muddled, messy one. Without clarity we forget where we put our keys, we forget people’s names, we forget appointments, not only that but we find it hard to focus on tasks. Our mind seems to go around in circles, and we are mentally and physically exhausted.

    Mental clarity is a wonderful tool which helps us to function easily and get tasks done well and on time. For most of us who need a bit more clarity the fix is simple…. we need to get a handle on our stress levels, to exercise and to breathe deeper. The absolutely great news is that Wellness Haven Yoga classes incoporates practices that address all these strategies to help our minds to become a bit more cool, calm and clear.

    Stress and Lack of Clarity

    The great offender from stress is cortisol. Cortisol is a hormone produced in adrenal glands which in fact is not only an offender but also a friend. Cortisol is released on a regular basis throughout the day to keep our energy levels up, to regulate blood pressure and keep inflammation at bay. A surge in cortisol is what helps us get up in the morning and helps us deal with stressful situations. And there lies the problem.

    Unfortunately, many of us experience stressful situations on a daily basis and according to medical opinions the resulting near-constant cortisol release can damage the memory center of the brain. In cases of moderate-to-high chronic stress, we lose our ability to concentrate, and recalling memories or laying down new ones becomes more difficult. Additionally to make matters worse, the receptors in the brain become less adept at regulating cortisol as we age.

    So what can we do? While we can’t stop the aging process, we can address our reactions to stress in a multi-pronged approach.

    Yoga Asanas to Lower Stress Levels

    Yoga asanas performed mindfully help to bring us into the present moment. They help to increase our ability to focus and help us in gaining clarity in our lives and to relax our brain. This mindfulness during our asanas is enhanced by a soft and focused yoga breath which brings us into the present moment and also helps to relax our nervous system.

    Staying for a while in challenging poses develops our fortitude. Fortitude is the ability to keep holding the pose even though our mind is telling us to come out of it.  This fortitude is said the spill out into our everyday life and help us withstand the onslaught of stress.  The fortitude muscle is said to grow with yoga asanas and enable us to meet stresses in our daily life with strength, calmness and  self determination.

    Meditation to Lower Stress Levels

    Many studies strongly endorse the soothing effects of a yoga meditation practice.  Even as little as 10 minutes of meditation a day can have a profound affect on stress levels. During meditation the brain produces alpha and theta brainwaves which are associated with deep relaxation. This state of deep rest promotes the production of feel good chemicals like endorphins, serotonin and dopamine. The more we meditate the more the harmful effect of stress will dissipate, our thinking patterns will become clearer and we will see ways to avoid stress. Meditation is a wonderful tool to help us cope with stress, calming the nervous system and bringing clarity to our lives.

  • Yoga For Veterans

    Yoga For Veterans

    Yoga for Veterans is having a big impact on those coming back from active duty. Yoga is now practiced in the U.S. Army with other traditional exercises.

    Yoga has been found to be very beneficial to veterans that are suffering from depression and post-traumatic stress disorder. For post-traumatic stress disorder yoga has been found to be a helpful complementary treatment.

    For depression yoga has been extremely helpful for those suffering from low-grade depression to major depressive disorder. The combination of the poses, breathing and meditation helps those bring themselves to the current moment and allowing them to clear their minds. You know if you are a yoga practitioner that you can have days when you are feeling down. Then you attend a class and feel completely different afterwards!

    When you are practicing yoga you are increasing serotonin levels which will elevate your mood. At the same time your resting heart rate decreases, your blood pressure lowers, pain tolerance and breathing improves.

    If you have a friend or relative that has been in the military and having issues, you would be doing them a service in return by steering them towards yoga classes!

  • Cardiac Coherence Breathing

    Cardiac Coherence Breathing

    Scientific American tweeted very recently about “Cardiac Coherence Breathing.”
     It is a bit unfortunate that Scientific American gave Pranayama an American name. They did they did refer to alternate nostril breathing having been practiced and having its origins in India. They mention that Pranayama (“breath retention”) yoga was the first doctrine to build a theory around respiratory control, holding that controlled breathing was a way to increase longevity.

    Pranayama or what in the US scientific circles now calls Cardiac Coherence Breathing has its roots going back 2,500 years in India. Nadi Shodhana or alternate nostril breathing has been around for about 5,000 years!

    The most important thing is to know that Yoga practice carries with it many things for healthy, proper and happy living. Whether or not the name has been changed or watered down in Western societies is not critical. Having it become a daily practice, or something you use to either help with insomnia, stressful days, or when you are feeling a bit scared or anxious is helpful.

    When you start practicing the different forms of Pranayama, you will experience the benefits that others have been for thousands of years.

    Wellness Haven Yoga is San Ramon’s best spot where you can learn and practice authentic Yoga. You can sign up for classes for a few months or a year, or even arrange a time to drop in if you are traveling and passing through!

  • Happy Holidays

    Happy Holidays

    We here at Wellness Haven Yoga would like to wish everyone happy holidays. We understand that during the holidays that some overindulge and find it hard to say “no” to extra food during this time of year!

    We have found that practicing a bit of mindfulness and eat in moderation during the holidays. This will help you enjoy the festive time without experiencing the bloating and other discomfort associated with overeating. So when you are eating you can practice mindfulness with the whole meal, with each bite, and even with your chewing. You just might find that mindful eating will be far more pleasurable than it is if you have ever experienced “eating on the run.”

    We understand that this is the time of year that our students want to make New Year’s resolutions when it comes to eating differently or improving their body shape or image. You will do much better by adopting a new way of eating and diet. This takes time to acclimate yourself to eating differently, however if you are passionate about the change you will see success over time. We live in a society that wants things “now”, and getting instant gratification. Changing the way, and the things that you consume is not going to happen overnight. You can adopt a weekly food plan where you can track your eating.

    The saying, “You are what you eat” In essence, what is put into the body is what the body will use in the construction and replacement of its cells, hormones and neurotransmitters. Keeping this in mind when you make a New Year’s resolution may help you become more passionate about not only making the change, but have it become your new habit!

    If you are wanting a guided way to change your eating, please consider looking into our 12 week nutrition program by clicking HERE

  • 12 Weeks Jump Start Your Life Program

    12 Weeks Jump Start Your Life Program

    *** Always consult with your doctor before making any lifestyle changes.

    Wellness Haven 12 Weeks Jump Start Your Life Program

    This post has been created in response to all the questions we are asked by those who are interested in joining our 12 Weeks Unlimited Jump-Start Your Life Program. This is to jump-start your life weight management, for the purpose of dropping excess body fat weight and re-shaping your life.

    What exactly is this program about?

    This program was created by Wellness Haven years ago in response to the stressful lifestyle that most men, women and family members have, leading to overweight issues, painful joints and muscles, a life of overwhelm and feeling of ‘not in control’.

    Who is this program for?

    – This is for people from all ethnic backgrounds with varied eating style
    – Those who desire body fat loss to reach optimal body weight.
    – Those who want to reshape their body.
    – Those who want to acquire healthy eating habits
    – Those who want to be learn how to manage stress triggers most efficiently
    – Those who want to be pain free
    – Those who want to be overwhelm free
    – Those who want to improve the quality of their life
    – Those who want to be more productive in the same amount of time they have always had

    How does this program work? What is the goal of this program?

    This program takes into account each individual lifestyle – eating habits, exercise habits, working habits as well as the stress triggers of each individual and their family, no matter what ethnic background, or physical issues – and introduces the individual/family to a more relaxed, more productive, stress free, pain free, overwhelm free lifestyle with healthy eating habits that begin in their own kitchen in their own home leading to automatically optimizing the body’s potential  to optimal body weight and optimal lifestyle.The focus of this program is to make detox and clean eating a part of a healthy life style and combine it with yoga asanas, breathing and meditation in a 12 week program to build healthy habits in every aspect of life. The result is consistently lowered fat percentage towards a healthy range, lost inches and pounds to a trimmer body and to be free of many food related health issues.

    Common questions  asked by those seeking fat weight loss or just simply health:

    I am Indian. Will you work with Indian foods?

    Absolutely, for we believe one size does not fit all. We work with your own ethnic background and take into account the foods that you prefer and like. This program is straight out of your own kitchen. No matter what your ethnic background, we work with you.

    I am a vegetarian? Will this program work for me in losing body fat weight?

    Yes, we work with individual life-styles. No matter what your eating style, we work with you to reach optimal body weight.

    I have blood sugar issues. Will those program work for me?

    Yes this program takes into account individual physical needs and we work with you to suit your body needs.

    I will be leaving on vacation/trip/office work for 1 week or more. Should I join this program after my planned trip?

    Those who join right away irrespective of any vacation/trip coming up start reaping the benefits immediately irrespective of future planned trips, because we work on the mindset right away, by creating awareness of body, food and what comprises healthy living. And besides that you do not lose time! You actually gain time – because you got a prep time – mental and physical – before your trip so that when you get back from your planned trip, you still have the 12 weeks to get started ‘officially’!

    I am a Muslim and Ramadan is coming up during this time. How will it work?

    It is even better, for your mind is already in health mode. In this 12 week program, we will guide you into breaking fast on a daily basis as well as the other mental and physical aspects of the program. It is a wonderful opportunity to commit to holistic living during this holistic period.

    Can I start the nutrition, breathing and meditation part of the program now and do the yoga later as I want to heal my body before I start the physical part of the program?

    Yes! It is very important that we heal the body inside out first if you are facing physical issues. Yoga can be added on later even though the program is purchased together to take advantage of the heavily discounted fee. All 3 parts of the program can be done separately if so desired.

    For all those who are physically fit or those who do not have the time constraints, we recommend that they do all 3 aspects of the program together to maximize their benefits.

    Will I starve during this program?

    We guide each individual to suit the way they want to do this program. No starvation is required. We start our program with relaxing of your internal system through all natural means and holistic methods, keeping your own food choices, but healthier.

    Can I go aggressively in this program, still maintaining it in a wholesome manner?

    Absolutely, for we work according to your needs making sure that the approach is healthy and wholesome.

    Can I take it easy in this program, for I want to take it slow as my goal is not weight loss but to become a healthy eater?

    We have helped many get rid of toxins by taking it slow and easy. We are always working with you to suit your needs.

    Will you give us a diet chart?

    We tell you exactly what you should eat and drink during the entire course of the program through guidance not only individually but also in a motivated and educated group format. We answer all your questions as and when they come up, individually as well as in group. There will be no confusion or doubts about what to eat, no matter who you are and from what ethnic background.

    Can you give us some details around the kind of diet you suggest?

    We work with you to suit your life-style, your likes and dislikes and build you up for better habits eliminating what your body does not need. We encourage you to build a healthier lifestyle.

    Will you sell food products to us?

    No! We do not sell you any food. We do not provide any smoothies or shakes or pre-packaged meals! This program is to build healthy eating habits right out of your own home kitchen as well as healthy food choices when you are dining out. We believe in educating you so that you never have to rely on others providing you smoothies and shakes or pre-packaged food.

    Will I be able to complete this program successfully?

    As we work with each individual, based on their own individual needs, we continue inspiring, motivating and educating you until you reach your goals, whether it is within 12 weeks or even after.

    I live out of state/out of country. How will this program work for me?

    This program is tailored to suit individual needs whether local, out of state or out of country.

    Our methods of communication are Whatsapp, Skype, phone calls, with complete Nutrition
    guidance throughout the 12 weeks through calls and Whatsapp; and once a week guidance on exercise, breathing and meditation through Skype or video calls.

    How does the weight loss/food/nutrition part of the program work?

    Format of the 12 week course:

    Week 1: Recording Initial Data and Detox Week, Weighing for Detox Results
    Week 2 – Week 5: Introduction of a new eating lifestyle and forming healthy habits through the process of elimination and changes
    Week 6 – Week 11: Living with the new lifestyle
    Week 12: Transition into a wholesome life of self accountability. Graduation!

    After 12 weeks, you have the option to stay in the program through various options.

    This program is not:
    – It is not a temporary diet program!
    – It is not about external bottled supplements!
    – It is not about starvation!
    – It is not about being “good” all the time!

    This program is:
    – Education, Knowledge, Implementation!
    – It is about changing the very way you look at food, buy food, eat and live!
    – It is about making wiser choices when it comes to nutrition!
    – It is about changing your taste buds!
    – It is about getting rid of addictions in food!
    – It is about getting your cholesterol, triglyceride and blood sugar level to healthier numbers!
    – It is about getting in touch with your emotions and feelings and controlling anger!
    – It is about getting rid of many food related issues that cause you to be unhealthy and prone to diseases.
    – It is about knowing how to shop for food!
    – It is about being able to be surrounded by food at parties and work and still be smiling
    as you continue to make better choices!
    – Most of all it is about LOSING YOUR FAT PERCENTAGE, so that you do not end up in
    a hospital and wonder why you never corrected your nutrition habits!
    – And even more critical, it is about being in the fat burning zone for the rest of your
    life!! Yes even when you “cheat” you will cheat wisely and still lose pounds

    Results from the program:

    – get rid of addictions and cravings
    – reduced stomach size
    – lower your fat percentage
    – lose inches and pounds starting with week 1 itself
    – lower your bad cholesterol, triglycerides and blood sugar level to healthier numbers
    – in the process many other eating disorder issues get resolved and you look and feel like
    a winner!

    When can you start?

    You start the day you are ready to start!
    The consultation is FREE! Call us: (925)819-6327

  • Pay Money to Exercise?

    Pay Money to Exercise?

    My eye opening conversation with my Coach in 2007 may just be the eye opener for many others!

    Coach: Do you exercise?
    Me: Of course I do!
    Coach: What do you do for exercise?
    Me: I run around my kids, take care of home, run errands and work as an IT professional!
    Coach (laughed in my face): That is not exercise! That is stress!
    Me: I also walk!
    Coach: That you should be doing no matter what!
    Me: So what do you want me to do?
    Coach: Joining a group exercise class will keep you motivated.
    Me: You want me to pay money to exercise?
    Coach: Ok, let me ask you a few questions before I answer that…
    Coach: Do you have a car?
    Me: Yes!
    Coach: Why do you have a car?
    Me: To take me places!
    Coach: If the car was destroyed/broken, would you replace it?
    Me: Yes, of course!
    Coach: And how much money do you spend on the car per year? Insurance, gas, maintenance etc.?
    Me: Not quite sure!
    Coach: So you pay blindly, not even knowing exactly how much besides the insurance money, because you consider it a given! Without the car one cannot truly do everything, especially in this day and age. Would you say it might be at least $3000 a year?
    Me: Yes!
    Coach: So this car, this piece of metal is so precious to you that you will go to any lengths, and pay minimum $3000 to keep it year after year and when it dies, you will simply replace it!

    And yet when it comes to your own body, the vehicle that takes you from birth to death, and when it dies you can’t even replace it…and yet you have trouble spending on it for your own health!

    I determined that I would exercise for the rest of my life!!!
    Yes I joined group classes.
    I joined kickboxing.
    I started running.
    And then realized how much of a damage I was doing to my joints! I also realized that I wanted to do something that would stay with me until my last breath.

    I joined 2 week of yoga classes.
    Immediately, realizing how wonderful it felt, I joined Yoga Teacher Training!
    I have never looked back ever since.

    Corporate America left its meaning.
    Opening up my own yoga studio where I would help individuals through pain and anxiety, through stress and eating habits, was the best decision of my life. I am BLESSED.

    How about you?

     

  • BBC-Bollywood BootY Camp

    BBC-Bollywood BootY Camp

    Enroll in 4 weeks Bollywood BootY Camp and take your fitness to new heights!
    Call us: (925)819-6327 today!

    This is a booty building, butt lifting, thigh toning plan that will leave you with a killer lower body, as well as reduced body fat, improved cardiovascular endurance, increased lean muscle mass, functional strength, flexibility and balance.

    The instructor, Tina Sharma is a Les Mills Body Pump trainer since 2010. She is certified to teach PiYo. She strongly believes in challenging your body and setting new limits.

    This 4 week plan uses 2 intense workouts per week with a bonus 3rd day to reshape your lower body and bring about quick changes to your overall fitness level. As an added bonus, the core (abs, obliques & lower back) is heavily engaged throughout the very dynamic exercises found in these workouts, so you will find that you’re seeing rapid changes in your belly fat and the tone of your midsection, as well as in your lower body.

    Strength training and HIIT are the main training styles in this program — though plyometrics, weight and body weight along with stretching all make appearances.

    Workouts are scheduled three days a week
    Friday, and Sunday, 10:30 – 11:30
    Saturday: 11-10 – 12:10

    Make sure to take “before and after” photos so that you can see the difference in 4 weeks!

    Treat yourself to a Gift with an Awesome Promotion!
    $35 for the first month!
    $50 for every month in 2017!
    Regular fee: $150/Month    + $50 (one time initiation fee).

    Call NOW to reserve your spot!: (925)819-6327

    We encourage you to use #BBC on social media to track your workout sessions, share your progress, find motivation, and connect with other participants in this program.

  • Schedule Your Exercise

    Schedule Your Exercise

    Focused determination, scheduling and consistent action are the key factors in seeing results no matter what your goal is. Too many people think but never start, some start but do not show consistent behavior, and some start and quit because they are a part of what is called ‘instant gratification society”.

    How about you?

    A glaring example in the health world is obesity resulting due to lack of proper work out and eating habits. Too many people start gathering fat in their bodies and their excuses are:
    “I had children”
    “I don’t have time”
    “I am devoted to my work”..

    Let’s focus on inconsistent exercise patterns.
    We all understand that staying consistent with your exercise is a challenge to most; you are not able to find a balance between your family, work, friends, hobbies and travelling. and yet in order to continue doing all that you love to do in your fifties, sixties and beyond, you have to keep yourself healthy and fit.

    So how do you make it happen?

    By simply creating a momentum!
    Know that it takes time to gather momentum around an exercise routine or any good habit. All progress made stops when you stop and you have to re-gather your energies to start again!

    When your personal or professional life becomes more stressful, it is even more necessary that you stay put with your exercise routine because this will be what will sustain you through mentally taxing periods of time by keeping your mind focused instead of foggy... If you stop now, it will be weeks or months before you start exercising again.

    So start off right and stop your procrastinating and yo-yo patterns!

    1. Create a sustainable health GOAL: losing weight, becoming stronger and more flexible.
    2. WRITE down why it is your goal: If you do not really know the exact reasons you have this goal, it will not create the right mindset.
    3. PLAN and SCHEDULE it carefully – Schedule your exercise at the start of each week keeping your goal in mind at all times and the reasons you set this goal: what gets scheduled gets done else it is just a thought and nothing else! Carefully think about the days of the week when you have a little more flexibility in your daily routine without distractions. Maybe it is a couple of weekdays, maybe the weekend. Maybe it is morning, maybe evening…no matter what it is SCHEDULE IT into your routine.
    4. COMMIT: Unless you commit, you will skip! No matter what the temptation, unless it is an emergency, do not skip!
    Keep yourself motivated every day so that your commitment stays rock solid.
    5. EVALUATE and RE-COMMIT: At the start of each week evaluate your progress and recommit. Let this exercise and healthy cycle continue until it becomes your life style.

    You can let go of time wasting habits and create efficient time management for yourself:
    – chatting constantlyon phone or social media
    – watching TV every time you have that you could spend on your healthy life habits
    – partying every weekend; dressing up, cooking food mass scale, cleaning up…yes these all take time that could have been spent where it really matters.

    Instead:
    – Relax and do absolutely nothing a little more (self time without external distractions)

    This will create the time you need for a healthy exercise habit.

  • “Namaste” Explained by Yoga Journal

    If you’re a new yogi or haven’t ever tried yoga you might think you know what the word ‘namaste’ means.  But there is a deeper meaning to it than just the end of class.  Learn more below:

    The Meaning of Namaste

    BYRITA GENO

    Question: So, what does Namaste mean anyway?

    My yoga teacher concludes every practice by saying “Namaste”, and I’ve always wanted to know what it really means. 

       Answer: Yoga teacher Aadil Palkhivala Weighs In

        The gesture Namaste represents the belief that there is a Divine spark within each   of us that is located in the heart chakra. The gesture is an acknowledgment of the soul in one by the soul in another.

    Definition of Namaste

    Nama means bow, as means I, and te means you. Therefore, namaste literally means “bow me you” or “I bow to you.”

    How to make the Namaste gesture

    To perform Namaste, we place the hands together at the heart charka, close the eyes, and bow the head. It can also be done by placing the hands together in front of the third eye, bowing the head, and then bringing the hands down to the heart. This is an especially deep form of respect. Although in the West the word “namaste” is usually spoken in conjunction with the gesture, in India, it is understood that the gesture itself signifies Namaste, and therefore, it is unnecessary to say the word while bowing.

    We bring the hands together at the heart chakra to increase the flow of Divine love. Bowing the head and closing the eyes helps the mind surrender to the Divine in the heart. One can do Namaste to oneself as a meditation technique to go deeper inside the heart chakra; when done with someone else, it is also a beautiful, albeit quick, meditation.

    See also Our Beginner’s Guide to the Chakras

    For a teacher and student, Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection. If it is done with deep feeling in the heart and with the mind surrendered, a deep union of spirits can blossom.

    When to incorporate Namaste into your practice

    Ideally, Namaste should be done both at the beginning and at the end of class. Usually, it is done at the end of class because the mind is less active and the energy in the room is more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect toward her students and her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow, the truth that we are all one when we live from the heart.

    Read the full article here: https://www.yogajournal.com/article/beginners/the-meaning-of-quot-namaste-quot/

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