Wellness Haven Yoga

Category: Blog

  • Special Self Care Ritual

    Special Self Care Ritual

    Special Self Care Ritual

    Rituals are mindful, creative set of action steps with a purpose that provide us with meaning in our lives by driving our focused attention to a set of actions that are mentally, emotionally and physically satisfying and produce beneficial results. Due to complete clarity in every step of the ritual, it has tremendous impact on our psyche, behavior patterns and our thought process. It provides us with a sense being connected to the world round us, a sense of belonging and as a result provides security, comfort and warmth. It empowers us to connect with our Higher Self. It is a celebration of life itself for it allows us to see beauty and harmony all around us.

    Here is one such special self care nightly ritual that provides us with not only comfort but restful sleep.

    After taking care of the activities for the day, take a few minutes of your time for yourself, just for you. Make a little ‘nurturing basket’ for yourself with a soft towel, your favorite lotion or oil, your favorite soft socks.

    Before going to bed dip your feet in a warm bucket of water and let them soak for just a minute or two. Rinse them clean. In the process your hands are also soaked. Wipe them lovingly with your soft towel. Then spend another minute or two massaging the soles of your feet and your hands with your favorite lotion or oil going in and out though the spaces in between the toes, and the fingers.  Don your soft socks.

    Take yourself to bed and indulge in a loving rinsing gentle yogic twist of the body to release all the tensions.

    Close your eyes and indulge in a silent prayer in gratitude. With a smile allow yourself to be taken to the land of dreams…

    This special nightly ritual will go a long way towards a calmer and stress free life.

     

    We would love to read your comments below. Remember to share your joy with others.

  • Yoga And Weight Management

    Yoga And Weight Management

    Yoga And Weight Management

    Whoever has heard of yoga is also very well aware of its mental benefits. It is very well recognized as a stress-releaser, and its calming effects. It is also widely known for its ability to increase flexibility, balance and stamina through the beautiful yoga asanas, but only the regularly practicing yogins are aware of its ability as a strengthening exercise and even less are aware of its ability as a cardiovascular and  weight management tool.

    Many people who are involved in other form of sports like running, martial arts, and those who love different forms of dancing like ballet, or Indian dances and including Bollywood style dancing, as well as gym visitors have realized that none of these activities are complete on their own. They get strengthening and stamina building through these but they remain very tight in their bodies due to stiff muscles.

    Yoga on the other hand, when fully experienced, is complete on its own for its benefits are mental, emotional, spiritual as well as physical. It increases flexibility and balance as well as provides strengthening and cardiovascular benefits and is an effective weight management tool.

    What do we mean by “fully experienced?”

    Those who are beginners in yoga practice or have never exercised before other than some walking have to start with gentler yoga exercises. This means that even though they are working towards all aspects of the yoga benefits – stress releasing, calming, balancing, flexibility enhancing and strength building – they may not experience the full range of cardiovascular benefits for it takes a seasoned yogin to experience yoga in its full glory through asanas that need to be worked on and practiced daily with focus on alignment and form. Once the basics are understood and students have built stamina to practice more energetic asanas that work up the heart rate, like the Sun Salutation Sequence, as well as the weight bearing asanas like the Arm Balances, the Pigeon Sequence or the Warrior Sequence and such, yogins start experiencing the cardiovascular benefits of yoga at a level that becomes very effective in re-shaping the body through toning, as well as calorie and fat burning. This when combined with yogic props make yoga the only exercise that is complete on its own.

    As with anything else in life effectiveness comes with time, practice and patience.

    Start with Gentle Yoga and gradually build up to the full form of yoga and experience health benefits like never before.

    Gentle Yoga is a modified version of yoga to suit people with different physical abilities and is very effective with those with physical limitations, including those with physical disability, senior citizens who have not done yoga before or those who have never exercised. This is because Gentle Yoga uses props like the chair for back support, which is not used in regular flow yoga classes. The wall provides the stability and balance for standing poses. Students from this class walk with better posture, better stability and balance and with greater confidence. It benefits those with physical issues like osteoporosis, cardiovascular disease, back and neck pain, and sciatica. It is effective in lowering blood pressure, cholesterol and triglyceride to optimal levels.

    Energetic Yoga is the more strenuous version of yoga simply because we do many flow sequences away from the chair and the wall. Studies have shown similar fitness results for blood pressure and heart rate  for those practicing yoga versus aerobic exercises – average blood pressure for practicing yogins was 108/65 compared to 115/71 for those doing aerobic exercises, and the heart rate for practicing yogins  averaged 63 beats per minute, compared to versus 60 beats per minute for those doing aerobic exercises. But flexibility benefits are only realized through yoga stretches.

    No matter which type of exercise you like and which type of sports you love, supplement it with yoga asanas in its full glory and reap health benefits that keep you rejuvenated in both mind and body. 

    We would love to read your comments below. Please remember to share your joy with others.

  • Success Comes From Planning Ahead

    Success Comes From Planning Ahead

    Success Comes From Planning Ahead

     

    To achieve whatever we truly want from the very core of our being, it is important that we plan our work and then work our plan.

    2015 is 3 weeks away! As always I am very aware and am busy planning and working.

    A very simple but critical tool towards this critical goal:
    Take a pencil and paper and write down,
    1. What do I want to achieve in 2015, big or small?
    2. Why do I want it?
    3. What is the urgency?
    4. What will I not have if I do not achieve it?
    5. What are the consequences of my not planning and working on my plan?
    6. Have I budgeted my income towards my goals?

    As always, my number one priority is my Health. I have budgeted my income towards my weekly health care. A big chunk of my income always goes towards my health care – physical (yoga, massage and chiropractic care) and mental (mentoring by my coach).

    My other priority is Wellness Haven and making it the best Health Care place there is – safe, loving, peaceful and a family like environment. I am busy planning classes and actions I need to take for its improvement, for I am always thinking of ways to make it even more health impacting than ever before! A number of achievements were made all through 2014 and I am ready for 2015!

    In order to be on track with all my plans, I needed to first de-clutter my present physical and mental space as much as possible. I am progressing very well and am focused on starting 2015 with a bang!

    How about you? Do you have a budgeted plan for your health? Have you planned your action steps? How about other goals?

    Before procrastination sets in, take ACTION!
    Yes it is difficult to get things done the way it should and timely, BUT it is so much more difficult to get back on track AFTER you have been off track!

    Do not let go of your health track, for it is easy to let go and very difficult to get back.

    At Wellness Haven, we are on the health track together with the very best care – YOGA!

    We would love to read your comments below. Remember to share your joy with others.

  • Be Happy!

    Be Happy!

    Be Happy!

     

    Happiness and joy can be brought into ones life by following very basic life philosophies.

    • Be you. Inculcate habits that you like in others.
    • Love Yourself. When you better yourself in every aspect of your life, loving yourself becomes automatic.
    • Laugh often. Laughing releases happy chemicals in the body and keeps you joyful.
    • Sleep well. By creating better sleeping habits like the time you go to bed, and joyfully preparing for bed keeps you relaxed.
    • Eat well. Eating nurturing food and in a timely manner keeps you well on the inside.
    • Take nature walks. Learning from nature develops a peaceful mind.
    • Exercise/Be in yoga asanas everyday. A strong, flexible and balanced body is a healthy body.
    • Indulge in pranayama and meditation everyday. Such activities boosts the happy and peaceful energy within.
    • Work with discipline. Creating good working habits keeps you financially secure and stress free.
    • Follow your passion. Finding your life’s passion and living it every day keeps you grounded.
    • Surround yourself with those wiser than you. Being with creative, happy, inspiring and wise people develops a better you.
    • Have fun with family and friends. Being and communicating with loving family and friends feeds the joy inside.
    • Free yourself from all outside judgments. Know that the only person you are in control of is you.

    Life is as simple and as joyful as you make it. Lead a structured life free from clutter and with a lot of joy and peace. That is all you need to be happy.

    We would love to read your comments below. Remember to share your joy with others.

  • Gentle Yoga

    Gentle Yoga

    Gentle Yoga

    It is with great pleasure I am writing this post, for 2014 is the year I visited my parents in India and it urged me to introduce Gentle Yoga at Wellness Haven.

    My mom is 75 and my dad is 83. I knew that both had started doing Gentle Stretches on recommendation form their doctors and were keeping in much better health than before their exercises.

    Summer of 2014 is when I visited my parents for a month. I observed them doing their exercises. I especially paid attention as my mom showed me all the yogic stretches that she had been practicing for some months and had experienced great benefits. The fact that she was able to avoid the lower spine surgery that had been previously prescribed by doctors who were not practicing alternative care, was a huge life transforming event for my mother. She had taken a second and a third opinion and found that there was a way to heal without surgical intervention.

    Besides help at the doctor’s facility, my mother started following all the stretch routines they prescribed for her and her health improved. I used this visit with my parents to formulate a Gentle Yoga Class with many of the stretches that she was doing and including many others I knew would benefit those who had never exercised before, those who had some trouble bending their knees, those who were unable to sit for too long without back support. The outcome was a Gentle Yoga Class at Wellness Haven.

    Over weeks and months since it started, it had become a very robust class and is very well liked by Wellness Haven Students. The interesting part is that it is liked by ALL – those who are beginning practitioners, those who are not used to yoga as well as those who have been practicing yoga for months in other Wellness Haven Yoga Classes! It is for EVERYONE.

    I communicate with my mom on a regular basis telling her about what we are doing in the class and she continues to share all that she is learning.  A few days ago my mom shared  some more moves that she had started on after her recent visit to her physical therapist and I included that in my Gentle Yoga Class. I told my students what I was introducing and who it had come from and what resulted was a beautiful spontaneous recording of their delightful messages to my mom, that can be heard in the recording pasted below.

     

     

    Are you someone who would like to exercise every part of your body from head to toe?
    Are you someone who has difficulty sitting on the mat without support?
    Are you someone who has knee conditions preventing from bending knees in tedious asanas?

    Whether you have any ailments or have none at all, Gentle Yoga proves to be a full body workout class, without being tedious on the body.
    Don’t let the word Gentle fool you, for it has been named for the simple reason that it is effective for all cases. Experience the class for yourself to see how effective this is. For class schedule visit: Class Schedule

    We would love to read your comments below. Please remember to share your joy with others.

  • Too Busy For Yoga?

    Too Busy For Yoga?

    Too Busy For Yoga?

    “I am very busy!”
    “I am very busy! I really want to but I do not have any time.”
    “I am very busy! I also believe in yoga, but I do not have the time!”

    If you are someone who catches herself saying one or more of the phrases above, it is time to take a serious look at the word “busy”.

    Busy is synonymous with “occupied,” “engaged,” “involved,” “hard-pressed,” “swamped,” “absorbed,” “engrossed,” and ‘pre-occupied”.

    We all have the same number of hours during the day. We all have family, chores at home, a work schedule and downtime. Each one of us fills our hours the way we deem fit. The way we choose to spend our time goes hand in hand with what we believe in, our life philosophies and principles.

    Ask yourself what do you become “busy” with when you are not “working”:

    • Do I spend time being busy by chatting or texting with friends on the phone?
    • Do I spend time being busy by spending hours shopping?
    • Do I spend time being busy by going to eat out?
    • Do I spend time being busy first planning and packing for vacation and then becoming super busy going around with no time to sit?

    The truth is that we are super “busy” with things we really want to spend time in, consciously or sub-consciously,” things that gives us pleasure, and so every minute of the day is taken up with what we really want to do!

    The real question is: WHAT are we “busy” with that we do not have the time to stay healthy!

    And then the question is: Do I really believe that I should exercise in order to stay healthy? Or does it become secondary to everything else I spend time on?
    Therein lies the answer to “I do not have time for yoga!”

    For many this questions hits them into awareness when they start facing a physical issue that refuses to resolve itself or are so stressed mentally that they become overwhelmed with life itself!

    There is a solution to “I am too busy!” for anything that you should do and are unable to do.
    Question your priorities.
    Question your philosophies.
    Question the reason you are truly avoiding doing what you need to do.
    Question the urgency of why you should do what you have been avoiding.

    If you are still avoiding what you need to do, it is because you do not truly believe that you need to do it! Someday, the situation will become urgent and you will be forced into it. Hopefully it will not be too late!

    PREVENTION is better than CURE.
    If you believe that, you will create a shift in your consciousness and plunge into doing what needs to be done. You will like spending time on it. You will create time for it, one way or another.

    An example:
    I believed that I do not need to do any other exercise since I was running after my kids, working hard in the corporate world and managing a home as well. That I believed was plenty of exercise!
    The day my awareness shifted, my life changed – I became a yoga instructor, where I had no choice but exercise.

    Another example:
    I do not like the paper work involved getting ready for taxes!
    So I used to become super busy doing everything else that I believed needed my attention and avoid it until there was no choice left but do it in order to meet the deadline!
    With a conscious shift in my way of thinking, attitude and behavior, I learned that I need to plunge into what I need to do the most and much before deadline. It has made my life stress free.

    Know that as important as it is to work your work it is also important to work your health. Become super busy at being healthy. Join yoga or any other health exercise regime that suits your interest.

    What are you waiting for?

    We would love to read your comments below. Please remember to share your joy with others.

  • Happy Thanksgiving

    Happy Thanksgiving

    Happy Thanksgiving

     

    There is so much in life to be thankful for always. It is gratitude that enables us to live a joyful life.

    The 5 things that stand tall on my list are:
    1. Health: Without health I would not be able to serve my family or my community.
    2. Family: Without the rock solid support of my family, I would not be who I am today.
    3. Mentor: Without my mentor’s guidance I would not reach my life’s potentials.
    4. Wellness Haven Family: Without Wellness Haven I would not have met the most beautiful like minded yogins who bring joy to my life on a daily basis.
    5. Friends: Real friends are a blessing.

    Here are some beautiful words from an unknown writer:

    “A famous writer was in his study room. He picked up his pen and started writing:

    **Last year, I had a surgery and my gall bladder was removed. I had to stay stuck to the bed due to this surgery for a long time.
    **The same year I reached the age of 60 years and had to give up my favourite job. I had spent 30 years of my life in this publishing company.
    **The same year I experienced the sorrow of the death of my father.
    **And in the same year my son failed in his medical exam because he had a car accident. He had to stay in bed at hospital with the cast on for several days. The destruction of car was another loss.
    At the end he wrote: Alas! It was such bad year!!

    When the writer’s wife entered the room, she found he husband looking sad lost in his thoughts. From behind his back she read what was written on the paper. She left the room silently and came back with another paper and placed it on side of her husband’s writing.

    When the writer saw this paper, he found this written on it:
    **Last year I finally got rid of my gall bladder due to which I had spent years in pain.
    **I turned 60 with sound health and got retired from my job. Now I can utilize my time to write something better with more focus and peace.
    **The same year my father, at the age of 95, without depending on anyone or without any critical condition met his Creator.
    **The same year, God blessed my son with a new life. My car was destroyed but my son stayed alive without getting any disability.
    At the end she wrote:
    This year was an immense blessing of God and it passed well!!

    See! The same incidents but different viewpoints. If we ponder with this viewpoint that what could have happened more, we would truly become thankful to the Almighty.

    Moral : In daily lives we must see that its not happiness that makes us grateful but gratefulness that makes us happy.

    There is always, always, always something to be thankful for.
    Stay Blessed”

    Happy Thanksgiving to ALL.

  • Simple Stretches For Everyone

    Simple Stretches For Everyone

    Simple Stretches For Everyone

    There are many who come to Wellness Haven wondering if they will be able to start exercising their bodies that they have not done in years. When we introduce them to our Gentle Yoga Class, they are left happily surprised at how 1 hour of exercising leaves them exhilarated and  happily wondering how the one hour went by so fast! To learn more about these classes: https://btb.poy.temporary.site/wellness-haven-yoga-classes/

    As I was working one on one with one of our students Susan, I asked her which were some of the exercises she would like a little extra help on  and she was happy to let me take pictures and video as well.

    Please keep stretching for the body needs these stretches on a daily basis in order to stay healthy.

    Some of the simple exercises are as follows:

    Simple Stretches
    Restorative Bound Angle Pose against the Wall, with Blankets and Cushions for support.
    Simple Stretches
    Restorative Leg Stretch against the Wall, with Blankets and Cushions for support.

     

    Simple Stretches
    Restorative Leg Stretch against the Wall, with Blankets and Cushions for support.
    Simple Stretches
    Restorative Hero Pose on a Block, with Blankets and Cushions for support.
    Simple Stretches
    Restorative Sitting Bound Angle Pose with Arm and Shoulder Stretch, with blankets and cushions for support.
    Simple Stretches
    Restorative Seated forward Fold in Staff Pose, with wedge, blankets and cushions for support.
    Restorative Seated forward Fold in Staff Pose, with wedge, blankets and cushions for support.
    Restorative Seated forward Fold in Staff Pose, with wedge, blankets and cushions for support.
    Simple Stretches
    Restorative Seated Arm and Shoulder Stretch with wedge, blankets and cushions for support.
    Simple Stretches
    Restorative Seated Twist with Blankets and Cushions for support.
    Simple Stretches
    Restorative Puppy Pose, with blankets for support.

    We would love to read your comments below. Please remember to share your joy with others.

  • Correcting Your Posture

    Correcting Your Posture

    Correct Your Posture With Yoga

    Posture is critical to a healthy human. You may ask, “Why?”

    We have all grown up being admonished at some point or another about our posture. Posture is the body’s correct alignment and positioning of muscles, ligaments and joints with respect to the gravitational force in all body positions, whether it is standing, sitting or lying down, so that the body remains in perfect balance, and no part is stressed.  When body is correctly balanced and positioned, it is at ease. When posture is good and you use your weight distribution correctly every action the body takes – walking, sitting, running, jumping, skipping, hiking or anything else –  is also in harmony. The spine functions well, the internal organs function optimally and there is an overall feeling of well-being in the entire body.

    We work with your posture in all Wellness Haven Yoga Classes: https://btb.poy.temporary.site/wellness-haven-yoga-classes/

    Benefits of a good posture are manifolds:

    1. It boosts confidence as with correct posture you look taller, slimmer and more radiant; your clothes fit much better.
    Those who practice yoga regularly are noticed by others as having a yogic stance.

    2.  It makes breathing easier, deeper,longer and smoother.
    Those who practice yoga and pranayama regularly experience this impact.

    3. It boosts the digestive and the circulatory system by keeping the internal organs healthy and without improper compression.
    Those who practice yoga regularly notice a difference in their abdominal, and improvement in their digestive problems like constipation and acid reflux.

    4. It supports your muscles and joints through proper alignment and keeps the spine healthy.
    Those who learn yoga under proper guidance learn to align their muscles and joints. This helps them stay away from body aches and pains, especially arthritis, joint pain, sciatica, due to misalignment of the spine. It prevents muscle fatigue. This is especially helpful to those who sit at office desk for hours at a time

    5. It supports a healthy mind.
    Those who practice yoga, pranayama, and meditation regularly and keep a good  posture keep depression, anxiety, feelings of panic at bay. They develop an open and flexible mine that encourages perspectives that are positive and balanced creating a healthier and happier lifestyle.

    Practice yoga, Breathing and Meditation regularly. Maintain a proper posture. Eat well. Sleep well. That is all one  needs for a joyful life for these open up the mind to the other aspects to a happy life.

    We would love to read your comments below. Please remember to share your joy with others.

  • Extended Puppy Pose

    Extended Puppy Pose

    Extended Puppy Pose / Uttana Shishosana

    Extended Puppy Pose / Uttana Shishosana or  Melting Heart Pose can be done either from a Child’s Pose or from a Downward dog Pose and is very effective in stretching the spine in either of the 2 variations.

    To learn more about these classes: https://btb.poy.temporary.site/wellness-haven-yoga-classes/

    Benefits:

    Extended Puppy Pose is very therapeutic as it Stretches and Releases the tension in the:

    • spine
    • shoulders
    • upper back
    • arms
    • and legs in the Downward Dog variation

    Extended Puppy Pose Step-By-Step

           1. Start with Table Top Pose for either of the 2 variations: Child’s Pose or Downward Dog 

    • Arms shoulder-width-distance-apart
    • Wrists under shoulders
    • Knees under hips
    • Tops of feet on the ground, Ankles stretched on the mat (instead of toes curling under)
    • Feet in line with the knees

      2. Child’s Pose Variation

    extendend-puppy-pose

    • Walk out both hands in front of you
    • Gradually the chest will be released towards the mat
    • Hips remain over the knees and high up towards the ceiling
    • Gently release forehead to the mat
    • Spine is long
    • Arms are long and engaged. Activate both arms as you press into the palms and palms on the mat, keeping the elbows and forearms away from the mat, armpits are stretched, fingers spread out.
    • Relax the shoulders are away from the ears
    • Keep your neck relaxed
    • Spine is lengthened in both directions
    • Stay in this pose for 5 to 10 breath counts or longer for continued stretch according to your ability.
    • To come out of the pose, gently lift your head, walk your palms back towards your body and back into tabletop position.

        3. Downward Dog Variation

    • From Table top Pose, curl your toes, raise your knees and stretch back into Downward Dog
    • Stretch your feet outwards to create some distance between the feet
    • Stretch your arms further forward, but keeping the hip back (Do not walk your hip forward)

    Caution

    • As with any exercise, please consult your doctor before trying any pose.
    • Listen to your body at all times. You are your own body’s best judge.
    • Use props wherever needed such a a cushion or a blanket or a block
    • If you experience any discomfort, release from the pose slowly taking your time.

    Again exercise should always be done with caution and under the guidance of a teacher.

     

    We would love to read your comments below. Please share your joy with others.

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