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
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
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.
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 Ive 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 theheart chakra. The gesture is an acknowledgment of the soul in one by the soul in another.
Definition of Namaste
Namameans bow,asmeans I, andtemeans you. Therefore,namasteliterally means bow me you or I bow to you.
How to make the Namaste gesture
To performNamaste, 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 ameditationtechnique to go deeper inside the heart chakra; when done with someone else, it is also a beautiful, albeit quick, meditation.
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.
If you are a person who travels a lot, whether it be for work or leisure, you may find yourself caught up in the stress and discomfort traveling can bring on. It is important to take the time to slow down and stretch. This article points out a few tips you can use to practice some easy yoga no matter where you are.
Krissy Jones, co-owner of Sky Ting Yoga, shares tips for the best revitalizing postures to practice while traveling.
Yoga can help alleviate the aches and pains that tend to pop up when you’re on the road. Any chance you get, focus on lengthening the lumbar spine, which gets compressed after hours spent sitting slumped on an airplane or in a car, a posture that can really sap your energy.
Try five minutes of Cat-Cow Pose to extend and stretch your lower back. Also, try hanging in Uttanasana (Standing Forward Bend): Place your feet parallel and hip-distance apart, bend your knees slightly, and lower your head toward the floor, grabbing opposite elbows and allowing the weight of your head to create space between your vertebrae. Gently sway side-to-side here for two to three minutes.
To make longer practices more feasible once you’ve reached your destination, pack a lightweight yoga mat. Don’t have your entire practice memorized? Take a free 20 to 30 minute class at yogajournal.com.
Find more tips on how to practice yoga while traveling.
Many of us are heard saying, “I am so tight!” Even yogins who practice regularly feel tight if they take a long break.
Living a life includes a variety of colors through many different events and circumstances. We work hard. We have family to take care of, we run around and a common complaint always is, “I don’t have time!” But if we want to stay healthy for years to come so that we can take care of our loved ones and including ourselves, we have to stretch, strengthen and balance every day, even on days we feel we do not have more than 5 minutes to ourselves!
There is always 10 minutes that one can spend on one self. If that is not the case, it is time to re-look at our lives! if you are someone who is unable to find 10 minutes during the day, then wake up 10 minutes early or sleep 10 minutes later. Assess you daily schedule, and see what burns away your time that can be cut out to make room for 10 healthy minutes for yourself.
A lot of health can happen in 10 minutes. Let’s see what can we do to keep our limbs moving, to keep them strong, supple and flexible when we only have 10 minutes at a time or even less.
One of the best yogic exercises is Sun Salutation, and does not take more than 10 minutes.
Besides Sun Salutation, one can indulge in quick body stretches throughout the day no matter where they are – office, car, standing and waiting, and even on vacation!
1. Sitting in Cross Legged Easy Pose in correct posture and alignment for a few minutes does wonders for the body.
Easy Pose
2. Back Arm Stretches is so effective for the shoulders, neck and arms
back arm stretch
3. Upward Arm Stretch gives you the much needed energizing lift 4. Arm Stretch Across The Chest helps the shoulders and the arm joints
arm stretch
5. Neck Stretches are neck stress releasers
Neck Stretch
6. Upper Body Stretch And Twist are very effective in opening up the upper body
Upper Body Stretch And Twist
7. Rinsing Twist is the much loved pose that creates stretching, detoxing and de-stressing for the entire body
Rinsing Twist
Incorporate these few stretches wherever you go and reap the benefits for years to come.
At Wellness Haven we do these every day in many different classes throughout the day.
When you are tired or frazzled or anxious or feeling low, what do you do?
Do you reach out for salty, sugary and fatty food?
Do you sit in front of the television and eat salty, sugary and fatty food?
Do you hide under the blanket?
or
Do you go for a walk in fresh air?
Do you indulge in some deep breathing /pranayama exercises?
Do you relax with yoga asanas?
Deep Breathing / Pranayama, Meditation and Yoga Asanas are the best drug for frazzled nerves.
Everything comes naturally once they become a habit. It takes not 21 days, but 3 months to form a habit. Know that you are worth the habit that .will keep you healthy for years to come. Everything starts with the first step. Begin with something small like sitting down in silence just for 5 minutes even before you get out of bed or before you go to sleep. Breathe deeply from your belly. Then do this everyday for 90 days and see for yourself what happens!
You will appreciate yourself more than ever before. This is one of the best ways to stay de-stressed on a daily basis.
