How to Overcome Bad Mood with Yoga?

How to Overcome Bad Mood with Yoga?

A bad mood is not really a medical condition but is in fact a conversational term used to describe a person’s temperament at the time. People tend to use the term quite liberally however and a bad mood could be used to describe someone’s mood or behavior when they are irritable, stressed or suffering from depression and mood swings. The confusion is excusable, as conditions like depression, stress, manic depressive disorders and mood swings can make an otherwise jovial person almost unbearable – ergo the term ‘bad’ mood. Keep in mind that while all of us experience bouts of anger, frustration, despair and depression that could be characterized as bad moods, chronic depression and anxiety disorders are a lot more severe and shouldn’t be simply written off as a bad mood. If you suffer from any such disorder seek the help of professionals. In most other cases however, lifestyle changes and measures to control stress can help to reduce the incidence of such bad moods. While bad moods may not be a health risk in themselves when isolated, repeated bouts of anger, stress and depression can quickly spiral out of control and turn into chronic problems that require anger management, counseling or medical care.



[See: 5 Health Benefits of Waking up to Yoga ]

Today, yoga has come to be viewed by many as a fitness regime and workout, but the scope of yoga is a lot wider. Traditionally, yoga has been used as a physical and spiritual approach to maintain an individual’s physical, mental and spiritual well-being. While most of us are aware of its profound effects on flexibility and physical health, most health care experts and yoga instructors alike have been quite vociferous about its effectiveness in combating mental health problems like anger, stress, anxiety and depression. Many of these claims have been supported by the growing body of evidence on the efficacy of yoga as an alternative treatment for stress related disorders. 

What Causes a Bad Mood?

There are numerous possible causes of anger, frustration, stress and other emotions that are often clubbed together as mood swings or a bad mood. From the pressures of having to pay off home loans and mortgages to climbing the corporate ladder and dealing with social relationships and families, modern life presents us with an endless list of circumstances and situations that could cause a bad mood.

• General Well-being – The effects of aging and the onset of illnesses and diseases can greatly impact stress levels and many of us find it hard to cope with the pressure. Illnesses in the family can also contribute significantly to stress levels, as caring for or simply living with a family member who is unwell can take its toll.
• Social Relationships – Human beings are social animals and a lot of our health problems stem from problems in socializing. Communication problems and arguments with family members, spouses and even friends can drastically increase stress levels. Hostility and ill feeling between other members of your social circle can also cause stress even though may not be directly involved.
• Emotional Health – Social relationships are easy to establish but emotional bonds are not as easy to forge. Expressing your emotions is however critical to your mental well-being and an inability to do so can lead to severe depression and stress. Likewise, depression and stress may also affect your ability to express your emotions.
• Life changing events – Certain events like the loss of a loved one, changing residence or a new job can cause significant amounts of stress. At times the changes may even be positive, but could still be a source of stress, as in the case of receiving a promotion or getting a married.
• Financial Security – In our modern society almost every aspect of life is influenced by what we own and what we can afford. Under such circumstances, financial stress is almost completely unavoidable. Credit card debt, mortgage payments, EMIs and simply managing to pay the rent can make the pressure almost unbearable.

• Occupational Stress – Working in an organization always presents some amount of challenge and for most individuals these could include dealing with difficult colleagues and bosses and at times living up to unrealistic expectations. Many individuals also lack confidence and tend to worry and stress about their ability to cope with tasks at hand.
• Environmental Stress – People who live in cities that are plagued by crimes like theft, home invasions, rape and mob violence are more likely to be stressed because of constant worries about their personal safety or the safety of family members.

There are other factors as well that could contribute to and cause stress and depression. When dealing with stress however, it is important that you don’t just focus on external triggers. While certain circumstances are unavoidable, how we approach those circumstances and cope with them greatly affects not just our moods but also how successfully we deal with those situations. 

Source: http://www.medindia.net

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21 reasons to practice yoga in the morning

Make yoga part of your morning for 21 days in a row and feel the difference it makes to your day. Here are 21 reasons why ...

1.Set your intention 

At the beginning of many yoga classes, we’re offered the chance to set an intention for the practice. This could be an intention to practice with kindness towards the body if its feeling tired, to practice focussing the mind into stillness, or an intention to step outside your comfort zone to develop self-trust and confidence. Whatever it may be, this intention has the ability to shape the rest of your day, and will give you a focus throughout the hours that follow. It’s basically like setting a New Year’s resolution every morning, although it may be a little easier to keep this one for 24 hours as opposed to 365 days.

2.Salute the Sun

Traditionally, the practice of sun salutations was performed at sunrise, as a way to greet the sun and the arrival of a new day. By being aware of the rhythms of the natural world and practicing as the sun rises, we tap into our own natural rhythms too.
Many of us are so caught up in the world of technology and work that we forget we too are a part of nature and this morning routine is a reminder of our more natural state. 

3.Get rid of the Fuzz

Dr Gil. Hedley explains brilliantly in his online video that in order for the body to be optimally healthy and feel physically good, it’s important to move at the beginning of the day. Over night, our muscles rest and while they’re not moving, layers of connective tissue and bodily fluid - fondly known as ‘fuzz’ - builds up between them. That urge to stretch we get upon waking is essentially an act of releasing the fuzzy build up found between muscles. If we don’t move and stretch however, this layer continues to thicken and build up, causing stiffness, chronically ‘tight’ muscles and common aches and pains. 

4.Don’t start stressed

We know how it feels to leap out of bed after hitting the snooze button one-too-many times and rushing around in the morning - our nervous system definitely knows how it feels all-too-well. Giving yourself an extra hour or half an hour in the mornings to wake up and practice will allow your nervous system to begin the day in a far more relaxed state. Our levels of cortisol (the stress hormone) are already high in the mornings in order to give us the boost we need to wake up. If this level of cortisol is quickly increased with added stress however, we’ve set ourselves up for an equally stressful day. Making the practice of yoga a habit each morning allows the body to get into the habit of switching off the sympathetic ‘fight or flight’ stress response, and instead able to finally tap into the healing benefits of the parasympathetic nervous system – increasing the health of both body and mind immensely. 

5.Negate the need for coffee

Yoga has a fantastic way of serving the exact purpose we need; it can be restoring and deliciously relaxing, but it can also be stimulating and energising. Even if you’re tired upon waking, a morning yoga practice is guaranteed to make you feel more awake and alive. Specific postures and practices to build energy include sun salutations, backbends and twists. 

6.Activate your Army

The disease-fighting white blood cells in the body are able to do their best when our blood flow and lymphatic system has efficient circulation. By moving in a way that feels good first thing in the morning, we essentially ‘wake up’ all the body’s systems, which enhances the flow of circulation and give the immune system an immediate boost. Gentle inversions like Viparita Karani (legs up the wall pose) are especially effective for stimulating the immune system, so be sure to add these into a winter morning practice.

7.Get happy

As well as boosting your circulation and immune system, the mood boost received through a yoga practice is one of the most beneficial reasons to practice in the mornings. In a study conducted by the Yoga Biomedical Trust in London, 94% of participants with anxiety were significantly helped by practicing yoga regularly each morning, and 82% of those with insomnia reported valuable benefits too. 

8.Me-time

Especially if you’re a parent, or your job entails managing or looking after others, it can be difficult to feel as though you’ve had any time to yourself. That extra amount of time in the morning is a way to show yourself not just that you care about yourself, but about others too. In order to give our energy out in the world, it’s essential we have enough within us in the first place. A morning yoga practice is a way to know you’ve done something for yourself that day – whether it was for five minutes or an hour.

9.No more procrastination

If you’re the type of person who sets that New Year’s resolution to be healthier but you never seem to get around to it – this is one of the best ways to tackle it. Making your morning yoga practice the very first thing on your to-do list of the day ensures you’ll get it done first and won’t end up feeling guilty about not having practiced that day. Achieving something early in the day is also a great way to build confidence and a sense of self-worth. It takes a little discipline at first, but even Aristotle said “Through discipline comes freedom”.

 

10.Meditate for mental clarity

A morning yoga practice doesn’t have to be all about the postures; meditating is a yoga practice with unlimited benefits, and starting your day with even a few minutes can have profound effects in a short time. Becoming aware of our thoughts and observing them rather than getting caught up in them at the beginning of the day makes us more able to decide whether those thoughts are necessary or not, and from there we’re able to tap into this throughout the rest of the day more easily. The habit of watching thoughts instead of getting caught up in them is one of the most beneficial habits we can get into, and it’ll determine our actions instantly: a calm and grounded person makes different daily decisions to a stressed and anxious person!

11.Positive points

If you’re very new to meditation and the mind is a little too scary to observe at the moment, the practice of reciting affirmations silently or out-loud can be very powerful and healing. The word ‘affirmation’ is defined as ‘emotional support’, and also the act of affirming and making something stable. By reciting phrases such as ‘I am calm’, ‘I am peaceful’, ‘I am strong’, ‘I am powerful’ right at the beginning of the day, we give ourselves a sense of stability as words and thoughts like this instantly effect the body and mind. Our thoughts and words create chemical reactions in the body – a happy thought will encourage the body to create ‘happy’ chemicals, and a negative thought will encourage the body to believe it needs to create ‘negative’ chemicals. Get into the habit of reciting affirmations and your brain will literally ‘re-wire’ itself. 

12.Breathe Here Now to Be Here Now

Breath awareness – i.e. focussing intently on each inhale and exhale and noticing the quality of the breath – is an instant way to bring us into the present moment. Leslie Kaminoff nailed it when he said “The body tries to hold onto the past, the mind tries to take us into the future. It is the breath that keeps us present”. When the mind is busy and over flowing with thoughts or chitta vrittis, paying attention to the breath brings us out of the trap of the mind and into reality. While thoughts and ruminations are often nothing to do with the situation right in front of us, the breath is a reminder of something that is real, something that it here and now. Movements within a yoga practice are almost always initiated by an inhale or exhale, so by moving with the breath, we move into the present moment. A shallow breath, held high up in the chest indicates stress and also activates the body’s stress response, whereas deeper ‘belly breathing’ where the abdomen is allowed to expand and relax with the breath, calms the nervous system and brings the body and mind into the present resulting in  a far more relaxed state of being. If breath awareness can become a habit, we’ll eventually be able to use it instantly through the day to become more aware and alive. 

13.Boost digestive fire

Yoga’s sister science Ayurveda states that our overall health is determined by the health of our digestive system. We can drink all the green smoothies we like and eat organic meals, but if the body can’t properly absorb, assimilate and use those nutrients – it’s a little like putting your food straight in the rubbish bin….  By practicing yoga in the morning, the body’s metabolism is boosted, and so is the digestive system or Agni, known as ‘digestive fire’. When circulation of the systems is boosted and the internal organs have been gently massaged by yoga postures, the digestive system is far more efficient at releasing toxins and properly metabolising the vitamins and minerals from our foods. 

14.Boost brainpower

Focussing early in the morning may not be something we’re all accustomed to, but it’s significantly beneficial for heightening our productivity and alertness throughout the rest of the day. If you find it difficult to concentrate at work or school, spend some time practicing breath awareness and a few mildly challenging yoga postures, and your mind will have woken up in no time!

15.The early hours

The traditional yogic texts state that the hours between 4am and 6am are most conductive for meditation and yoga practice because the mind is at its most still and the rest of the world hasn’t yet sprung into action, so there’s a sense of stillness in the air. If these hours are a little too early for you, then….

16.Become a morning person

If you’re not the type to jump out of bed to greet the new day, then this new habit could make you one…! A dedicated morning practice allows those of us who could quite easily sleep the day away to make the most of this time when it otherwise may have gone to waste. Just as it’s the yoga postures we enjoy the least that we really need to practice, it’s the disciplines we wouldn’t usually choose that could really serve us the most. Life is short and it’s a pretty precious thing, so rather than sleeping in and wasting the day, make a habit of getting up a little earlier to re-introduce yourself to the morning time. 

17.Prolong the benefits

If you usually practice evening yoga classes, consider adding in morning practices or switching your practice to the morning time for 21 days – this way you’ll be able to feel the benefits of the practice for far longer. Surely a day of increased breath awareness, the ability to be present, healthier digestion, stimulated circulation and improved mood are better put to use throughout the many hours of the day than the few hours before going to bed?

18.The inner world creates the outer world

The Buddha is well known for saying that our experience of the world around us is entirely created by our minds. You may notice how the world seems to miraculously change the moment you step out of your yoga class. The people on the street seem friendlier, your family is easier to get along with, the choices you make are more aligned with a healthier life, and even your boss is nice! Here’s a hint; it’s not the world that has changed, it’s your mind…. Start the day by creating a positive environment within yourself, and the outer environment will be a lot more positive too. 

19.Know thyself

A morning practice is the perfect way to measure whether your actions off the mat are having a positive or negative impact on your physical, mental and emotional health. If you feel ‘heavy’ during a morning practice, there’s a chance last night’s dinner wasn’t digested properly or you ate a little too late. If your body is tired and aching, it’s a message you’ve been pushing yourself too hard and need to take some time to restore, and if you notice your mind is focussed on one particular thought or worry during meditation, then you know it’s time to listen and take action. By practicing yoga postures daily, you’ll also notice yourself change as the strength and flexibility of both body and mind vastly improve.

20.Get a move on

If your day is mostly spent sitting at a desk or in a car, a morning yoga is just the medicine your body has been looking for. Postures like backbends are effective for ‘un-doing’ all the hunching and slouching we often unconsciously do throughout the day, and can help open the muscles surrounding the hips, which are a common area of tension due to long hours of sitting. By practicing in the morning, we also remind ourselves of what it’s like to stand with healthy posture, so you’ll begin to notice when you’re slouching more often and prevent back pain before it even occurs! 

21.Start Now

A yoga practice has no pre-requisites; you do not have to be flexible, strong, skinny, vegan or any other stereotype attached to ‘yoga people’. All you have to do is be you and let the practice do the rest. A yoga practice is not about attaining the ability to perform impressive postures, not is it about being able to sit in meditation for hours and hours; it’s about finding out who you are beneath the bad habits that have built up over time, the chattering mind and the aching body. It’s about being your authentic self. As the saying goes “Start from where you are. Use what you have. Do what you can”.  


Source: https://www.ekhartyoga.com

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5 Ways Yoga Benefits Your Mental Health

1. It moves you from the sympathetic nervous system to the parasympathetic nervous system, or from flight-or-flight to rest-and-digest. You typically have less anxiety and enter a more relaxed state. As soon as you start breathing deeply, you slow down out of fight or flight and calm your nervous system.

2. It helps you build your sense of self. Through yoga, you get to know yourself and cultivate a more nonjudgmental relationship with yourself. You are building self-trust. You exercise more and eat healthier, because your unconscious mind tells you, "I'm worthy of this me time, this effort." At the end of the day, everything comes down to your relationship with yourself. When you get more confident and become more rooted in your sense of self and your center, you develop a healthy, balanced ego, where you have nothing to prove and nothing to hide. You become courageous, with high willpower. You're not afraid of difficult conversations -- you know you're still going to be OK at the end of the day.

3. It improves your romantic relationship. When you're more centered and more peaceful with yourself, you'll be the same way with your partner -- you'll view them through the same lens of compassionate, unconditional love. You're less reactive -- for example, you may know that snapping at your partner is not a wise choice.

4. It helps you become aware of your "shadow" qualities. The yoking of solar and lunar (light and dark) in yoga makes us recognize qualities in ourselves that we were not aware of, helping us be more mindful. A lot of my work centers on the shadow concept from Carl Jung. How do we look at those places in our bodies where we hold tension, tightness, knots of energy? That's typically where we are holding our psychological or emotional energy. We work from the outside in, so asana is so important. A backbend will open your heart and release the stiffness between the shoulder blades -- at some point, you will have some sort of emotional release, which you may or may not be conscious of. It's about doing the inner work to shift or change and be open to doing your best with your weaknesses and faults.

5. It helps you deal with family of origin issues. We can’t give back our family, we're born into it and that's what you get. It's about owning what I call sacred wounds (rather than blaming) and taking them on more mindfully. You’re the only one that can change -- the only thing you can do is control your actions and your behavior. Other people will inevitably be forced to show up in a different way you’re showing up in a different way. Think of the Warrior poses -- yoga helps you rise up and do your best. 

Source: http://www.yogajournal.com

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Rise and Shine! Benefits of practicing yoga in the morning

Early Morning Yoga Regulates Your Sleep Rhythm & Balance Your Hormones-

Once you make practicing yoga in the morning a habit, your body becomes accustomed to getting up at the same time each day. This means you will awake feeling more energized and alert. While practicing yoga, the attention to breathing, meditation, and Asana has a positive effect on the endocrine system, which is responsible for long-term body maintenance. The endocrine system uses glands and hormones, to help keep you balanced. Certain yoga poses stimulate the pineal gland which excretes the melatonin hormone that regulates sleep patterns. As you regulate your circadian sleep cycles, the feeling of confusion upon awakening from sleep (due to widely changing sleep times) starts to disappear.

Early Morning Yoga Helps to Build a Healthy, Consistent Routine-

Studies have shown that 90% of those who exercise regularly, as in more than three times a week, are morning practitioners.  Having an established morning routine, encourages you to stick with it. Most of us live busy lives, and our time is valuable. It is understandably tough to fit in a yoga class during your busy day, and by the evening, things may come up that prevent you from practicing, or you're just feeling too tired.  Doing your practice first thing in the morning provides outstanding relief. Just imagine having your yoga practice and your exercise completely done with before 8 am! The feeling of self-empowerment that comes from being disciplined in your routine, brings increased mental strength into other areas of your life as well. Early morning yoga can help to build a healthy, consistent routine to your yoga practice.


 
Early morning yoga may boost your metabolism-

Practicing yoga early in the morning will warm up your digestive system and help nutrients move more easily through the body, causing it to metabolize carbs and fats more quickly. We know how amazing twists can be for wringing out the digestive system and invigorating our vital organs. Practicing these Asanas first thing in the morning, can awaken our bellies, easing any morning aches and pains. 



            
                                                                    

Early Morning Yoga is a Great Caffeine Alternative-

The specific type of breathing done during your early morning yoga practice, stimulates your entire body and mind.  All of that fresh oxygen helps wake up the brain, and it can feel like a jolt of caffeine; yet unlike coffee or tea, the energy boost you feel from deep pranayama breathing lasts all day long!  Early morning yoga helps you to feel more energized, yet grounded at the same time, thus helping you to accomplish more and be more productive during the day. Even on the days when I feel a little tired or less energy upon waking up, that certainly always changes after my hour long morning yoga practice.  You start to feel alive, with clarity and purpose, and you go about your day with absolutely no caffeine required!

Morning stretching prevents injury and achiness throughout the day-

Yoga lengthens and stretches our tight bodies, preparing us for all movement throughout the day. For those of us that sit at a desk, yoga poses in the morning counter those hours we spend sedentary. Yoga increases spinal flexibility and encourages better posture. The poses we hold when we first wake up, will set our muscle memory into effect for standing taller and walking easier as the day progresses. 


Source: http://higherpowernola.com

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5 Health Benefits of Waking up to Yoga

 

 We all love our routines.

For some of us they may involve a heavy-handed pour of coffee followed by a daily dose of reading, perhaps of YOGANONYMOUS or Facebook - let’s be real, but one piece of our routine we can’t deny is working out and hitting the mat.  You can yield many benefits from even just a 10-minute break for yoga per day! 

As for what time to take that break, all Anjali mudras point to the morning.  Waking up to even a light practice has many health benefits, and need not be intimidating or high impact. As there are countless different ways to practice, you can do what feels right in your body, which may differ day to day.  What matters most is that you receive value from the practice and make it what you need it to be on that day.

1. A morning yoga practice can set you up for a day of grace, authenticity, mindfulness and, wait for it, positive outcomes.
When we practice yoga the focus we have on our breath and movement can create feelings of peace, gratitude and strength that resonate long after we leave the mat.  Moving from our morning practice on through the rest of our day, for many of us a full work day, we are more calm and aware, and are easily able to see the good that happens all the time.  You know, those special details that we catch only when we are really present.  A practice that includes meditation and intention setting can lift us and carry us through an otherwise stressful workday.

2. Things done when we first wake up are more likely to “stick” in the routine.
We’ve all been there. You say you’re going to practice after work and then you get called into a late meeting or you decide a glass of wine sounds a lot more appealing at 6 p.m. and suddenly, you’ve spent three days without practicing and can’t seem to jump back in. Well chances are you still wake up in the morning. You still go to work. Heck, maybe you even still have that cup of coffee.  Our mornings are a lot less shaky when it comes to uncertain changes. A morning practice is easier to keep. And think about how great it feels when 4 o’clock rolls around and you don’t have to stress because you already got it out of the way this morning. Having an established morning routine is a surefire way to be consistent in your practice.

3. Early morning yoga may boost your metabolism.
Practicing yoga early in the morning will warm up your digestive system and help nutrients move more easily through the body, causing it to metabolize carbs and fats more quickly.  We know how amazing twists can be for wringing out the digestive system and invigorating our vital organs, and practicing these asan as first thing can awaken our bellies, easing any morning aches and pains.

4. You may actually sleep better.
Although many agree that a hard workout in the evening will make for restful sleep, morning yoga has also been proven to regulate sleep rhythm and even balance your hormones. Once you make a habit out of practicing upon waking up, your body will become accustomed to the routine.  The result? More energy, more balance, and best of all, more restful sleep.
Finally, the most obvious health benefit – 

5. Morning stretching prevents injury and achiness throughout the day.
Imagine you are a round of rolled out dough.  Each night as you sleep that dough retracts from all ends and each day you have to roll it back out to make it longer, leaner and more workable. Applying that to our bodies, when we awaken, and we see this more as we get older, everything is tight like that round of dough that has retracted and we must roll - it - out.  Yoga lengthens and stretches our tight bodies preparing us for all movement throughout the day.  For those of us that sit at a desk, yoga poses in the morning counter those hours we spend sedentary. Yoga increases spinal flexibility and encourages better posture, and the poses we hold when we first wake up will set our muscle memory into effect for standing taller and walking easier as the day progresses. 
There are so many benefits to kicking off your day with a yoga practice not least of which is that a morning practice encourages health all day. We know we treat ourselves better, make healthier food choices and exhibit more kindness and mindfulness when we've gifted ourselves with a morning practice. 

Source: http://yoganonymous.com

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The Benefits of Yoga

 

The Benefits of Yoga

Like yoga, the osteopathic approach to wellness focuses on your body’s natural tendency toward health and self-healing.

“The purpose of yoga is to create strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions are typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself,” says Dr. Nevins. “Yoga is a great tool for staying healthy because it is based on similar principles.”

Physical Benefits

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

• Increased flexibility
• Increased muscle strength and tone
• Improved respiration, energy and vitality
• Maintaining a balanced metabolism
• Weight reduction
• Cardio and circulatory health
• Improved athletic performance
• Protection from injury
  
  

Mental Benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”

Source: http://www.osteopathic.org

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Yoga Child's Pose

Child's Pose

• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.

• Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
• Hold the pose and breathe.

      [See:Yoga Pigeon Pose]

        

     Source: http://www.fitnessmagazine.com

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Yoga Crow Pose

Crow Pose

• Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.

• Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms. Hold for 5 to 10 breaths.

         Source: http://www.fitnessmagazine.com

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Yoga Pigeon Pose

Pigeon Pose

Targets the piriformis (a deep gluteal muscle)

• Begin in a full push-up position, palms aligned under shoulders.
• Place left knee on the floor near shoulder with left heel by right hip.
• Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
• Keep chest lifted to the wall in front of you, gazing down.

• If you're more flexible, bring chest down to floor and extend arms in front of you.
• Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
• Bend knee to floor and release; do 5 reps total, then switch sides and repeat.

        Source: http://www.fitnessmagazine.com

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Yoga Cobra Pose

Cobra

• Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
• Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.

• Press shoulders down and away from ears.
• Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
• Relax and repeat.

       Source: http://www.fitnessmagazine.com

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Yoga Seated Twist Pose

Seated Twist

Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques

• Sit on the floor with your legs extended.
• Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
• Place left elbow to the outside of right knee and right hand on the floor behind you.

• Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
• Switch sides and repeat.
• Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket.

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Yoga Triangle Pose

Triangle Pose

• Extend arms out to sides, then bend over your right leg.
• Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
• Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.

• Turn your gaze toward the ceiling, and hold for 5 breaths.
• Stand and repeat on opposite side.

      Source: http://www.fitnessmagazine.com

 

 

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Yoga Bridge Pose

Bridge Pose

• Lie on floor with knees bent and directly over heels.
• Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.

• Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
• Make it easier: Place a stack of pillows underneath your tailbone.

       Source: http://www.fitnessmagazine.com

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Yoga Tree Pose

Tree Pose

• Stand with arms at sides.
• Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
• Once balanced, bring hands in front of you in prayer position, palms together.

• On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
• Lower and repeat on opposite side.
• Make it easier: Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance, move your foot to the inside of your left calf.

     Source: http://www.fitnessmagazine.com

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Yoga Warrior Pose

Warrior

• Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
• Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.

 

• Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
• Switch sides and repeat.

     Source: http://www.fitnessmagazine.com

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Yoga Downward Dog Pose

 

Downward Dog 

• Start on all fours with hands directly under shoulders, knees under hips.
• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.

 

• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
• Hold for 3 full breaths.

      Source: http://www.fitnessmagazine.com

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Yoga Mountain Pose

 

 Mountain Pose

• Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. 

• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

 

 Source: http://www.fitnessmagazine.com

 

 

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Reclining-Bound-Angle-Pose

  

The asana helps in receiving symptoms of stress and depression. To do this, you need to first sit straight on your yoga mat and fold your knees. Then, follow the below mentioned points:

1.   Now press the soles of your feet together with the help of your hands.

2.    Start leaning on your back now and keeping your hands beside you to avoid uncomforted posture and continue until your back rests on the mat.

3.    Put your hands above your head in a prayer pose and inhale deeply.

4.    Concentrate on your breathing and relax.

Anti-Tear Exercise Yoga Mat 

with Carrying Strap

                                                                

                                              

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