Category: Uncategorized

Boat Pose

October 12, 2019

Yoga is empowering and helps in embracing our body and mind in great acceptance. One of the best poses that helps in flexing and strengthening the hip as you balance the body on the sides by sitting with your sitting bone support is the boat pose. It is also called as the Navasana and is a beginner pose in yoga. It is a type of Ashtanga yoga and is of an intermediate level. Its regular practice helps in mastering the pose.

As you extend your arms and legs while performing the pose, the hamstrings and the digestive system are stretched. It helps in strengthening the abdomen, vertebral column, and hip area. While performing the pose, one needs to stay firm and steady by drawing the spine, pelvis, chest, abdomen, and frontal area of the trunk to the center. Regular practice helps in improving breathing and brings peace.

How To Perform The Pose

It is easy to perform the pose, but taking control of the posture is very important. Here are the step-by-step instructions on performing the pose:

  • Sit straight on the mat and start by stretching out your legs in front of you. Place your hand on the floor, little behind the hips, and lean back slightly by lifting your sternum. Lean back and make sure that the back is straightened and is not rounded.
  • Sitting with the support of your sitting bone and tailbone, exhale and bend your knees to lift the feet off the floor. Keep the thighs at an angle of 45 to 50 degrees with respect to the floor. Lift the pubis towards your navel and straighten your knees by stretching the legs. Raise the tips of your toes.
  • Stretch the arms parallel to each other and position the shoulder blades across the back. For beginners, you can take support by keeping the hands beside your hips or on the floor.
  • Keep the lower belly flat and lift the top of the sternum and breathe easily. Hold the pose for 10 to 20 seconds, and you can easily hold it for longer with regular practice. 


  • Regular practice helps in strengthening the spine and abdomen and flexes the hip area. It helps in activating the kidneys, intestines, prostate glands, etc.
  • It is a great stress buster and helps in maintaining proper balance and body stabilization.
  • It helps in improving digestion by properly massaging the abdominal organs and helps in strengthening the digestive system.
  • It helps in toning and strengthening the reproductive system.

Mistakes And Contradictions

The asana must be avoided in certain circumstances, and hence, doing it under certain health conditions ends up being a mistake. It must not be performed when one is suffering from conditions like asthma, headaches, insomnia, low blood pressure, menstruation, pregnancy, abdominal injuries, etc. Do not perform without support of a wall in case you are suffering from neck injuries. Do not use uncomfortable clothing, and the use of cotton yoga shorts is recommended.

How To Perform Perfectly

The best time to perform the pose is early morning on an empty stomach. As a beginner, try the pose by sitting on a chair and gradually extending your knees at a 90-degree angle. Extend the arms firmly and raise your heels. The perfect way to do this is to gradually try a little more every day and is best if performed under supervision.

3 herbs to plant your garden

July 31, 2019

I’m not going to lie; the transition from Summer into Fall is an exciting one. They call August the dog days of Summer because of how humid and sticky it can get. However, in between those horribly hot days, a few cooler ones sneak in and remind me of the coming Fall, and I get a little thrill at the prospect of trees changing colors and breaking out some warmer clothes. The temperature can change throughout the day, and mornings can often look different than afternoons. It begs the question of what to wear throughout the day. Layers are essential for cooler weather but not really needed for warmer afternoons. Here are some exceptional items that are easy to transition from cold mornings to warmer afternoons.

I think a simple jacket like the fleece outdoor jacket from H&M is a great option. It’s great to throw on over a tank top for that morning yoga session and easy to wrap around your waist once it gets warmer later in the day when you’re running errands. It comes in a faded black color that would go with almost anything you’re wearing.

Ankle-length yoga tights are another great item that transfers well into Fall. I personally like wearing ankle-length tights all year round; I don’t mind suffering through the heat because I think they are a little more flattering on me. If you wear a more breathable pair like the stealth mesh 7/8 tight from Athleta helps with the summer heat or hot yoga class, and will also keep your legs warm enough during the colder Fall months. They are a little pricey, but the gray pair is on sale! I also saw a really great pair of mesh leggings from Old Navy for a budget-friendly option.

An open cardigan is also a great layering piece. I saw my aunt wearing one on vacation one morning this summer and thought it was so cute and practical. She said it was from Eddie Bauer which I don’t initially think of for Athletic clothing but, after a quick perusal of their website, they have some great stuff! I couldn’t find her exact one, but the Summit Wrap would be great to throw on and layer over your workout clothes for breakfast with friends!

Fall can be an awkward time for clothes because of how cool it can be in the mornings while warmer in the afternoon. It makes it hard to know what to wear but also hard to know what to buy because eventually, Fall will just be cold. You don’t want to buy something that won’t take you through the end of Summer and end of Fall. The above pieces will do just that. You could even throw on some knee-length boots for some added warmth over the yoga leggings. The key is just to make sure you feel competent and confident in what you’re wearing. I love the end of Summer shopping deals because I think you can sometimes get some of the best deals on those layering pieces. What do you wear that takes you from Summer into the colder months of the year?

The Adaptability and Flexibility of Yoga Apparel

May 6, 2019

Yoga is no longer an unrecognized practice throughout every corner of the world. The postures, poses, strengthening moves, as well as the resulting grace that is derived from this practice, makes it an excellent way to rebuild bodies, spirits, and minds in today’s frantic society. Breathing deeply and regaining awareness and control of every part of your body makes other things in life better.

Achieving this sense of stress relief and oneness does not occur when bra straps are digging and hurting your shoulders, or when the waistband of your trousers or jeans is cutting into your tummy. Yoga apparel provides the comfort, elegance, and the freedom of movement needed to feel, look and be your best. Yoga pants for men and women move with your body instead of moving against it. Unlike the unflattering sweatshirts and sweatpants of the old days, today’s latest fabrics and styles are stunning, both on and off the mat.

Lycra, Supplex, and organic cotton fabrics, all work together to offer shape-retaining comfort and high performance. The combination is designed to dry rapidly, allowing you to go from a training class to a store without missing a beat. The adaptability, flexibility, and sophistication make it a highly valuable component of any wardrobe. You don’t have to sacrifice your convenience for style. These apparels are designed to bend, stretch, and move with your body, giving you an elegant fit and a flexible style.

One of the best things about shopping for this kind of apparel is its simplicity. It consists of leggings, pants, or capris that are designed to flow and fit smoothly and beautifully — no bulky zippers, tight waistbands, or unnecessary stitching that can cause distress. Smooth, graceful, and stretchy, these clothes provide ease and comfort on the mat, on a day in the office or out with friends. Shirts provide support, style, and breathability while still offering elegant freedom of movement.

Flexibility And Comfort

These apparels have evolved, over many centuries, from loosely woven cotton, long shirts, and silk pants of ancient times to today’s latest fabrics that bend, breathe and stretch. These high-performance fabrics are generally fade resistant and preshrunk so that they can be washed regularly and still feel and look as good as new. Materials such as Tencel offer lovely draping and elegance for work, class, shopping, or just relaxing around the house. The flexibility, elegant appearance, and coziness of yoga pants for men and women make them excellent wardrobe additions.

Additional Uses Of Yoga Apparel

Yoga apparel is not limited to the class or mat. These elegant, flattering styles can be integrated into ensembles like layered tunics, wrap skirts, and jackets for a fashion statement, which gives exceptional comfort. Available in basic, relaxed, or slim fit, with high, mid-rise or low styles, yoga pants have something for everyone. The comfort that arises from a mind-body balance can be with you all through the day when you wrap yourself in functional and affordable clothing designed to reveal your inner beauty, grace, and calmness.

What is Ahimsa and How Does It Relate to Your Eating?

March 20, 2019

There is the belief that to practice yoga, and to truly be considered a Yogi, one must avoid eating meat or any food that is related to animals. Some follow this path wholeheartedly, while some dabble in and out and others disagree entirely with this lifestyle choice. 

Selecting what we put into our bodies is a difficult choice to make. We are constantly influenced by what we hear and read about food and others’ opinion about our food choices, such that it can be tempting to want to give up altogether. 

Knowing what to eat based on how your body reacts and feels from the food you consume is a great step in knowing what you want to intake. Applying Ahimsa to this concept, what essentially can be interpreted as non-harming, is a helpful belief to add to your way of thinking and is best viewed at not harming yourself above all else. 

How To Practice Ahimsa With Your Diet?

Very often, people view food as a form of punishment or even a reward; by using Ahimsa in how you think about food, you will come to recognize it is not about either of those things, rather it recognizes your body’s need for regular and healthy fuel throughout the day. 

Whether you choose to view this practice as avoiding meat, dairy, gluten, or other types of food, it is completely up to you. Furthermore, it should not be determined by what others think or try to tell you regarding your eating habits. Practicing Ahimsa is taking a mindful approach to your meals, allowing yourself time to eat and enjoy the foods you choose to consume. 

How Food Affects Our Body Image And Mind?

Take the time to recognize the physical, mental and emotional relationships you have with food and what effect it has on your body. Food has a way of impacting much of how we feel: anemia, calcium deficiency, food anxiety, and body dysmorphia, to name a few. Ahimsa teaches us to be compassionate towards our body and knowing how to care for it with the use of food properly. 

What Ahimsa Teaches Us

One of the most important factors brought about by following the path of Ahimsa is teaching us to listen to our bodies rather than being swayed by fads, diet, cleanses and whatever society says we ought to be doing. It teaches us to focus on positive body image which is something that yoga advocates for. To add, it also encourages us to focus less on maintaining an impossible ideal of what others conceive to be perfect. 

If Ahimsa is the belief of not causing harm, we must first start with ourselves before we even begin to consider who or what we may harm with the food choices we make. Figuring out how to follow the path of Ahimsa is the first step to giving ourselves relief from the mental and physical harm we often put on ourselves through the food choices we make. 

The next time you reach for food, think about the nourishment it will provide your body and don’t harm yourself with negative thoughts if you don’t always make the best choice. It is another path in life that takes time to master, and we are all students along the way.

Everyone’s Got Their Story

December 3, 2018

When I was young, I always wanted to do something active and creative. I ended up in coaching in both sports and languages, as well as blogging about a healthy lifestyle. It’s a lifestyle that is not only active but presents creative challenges on the daily. Have you ever asked yourself where do the passion and strength come from to encourage others?


I grew up an athlete. I was always running around and being active, but never really paid attention to what I ate. Food was just something that gave me an instant boost of energy and the habits of eating meals have been passed down from my family.

When you think of an active lifestyle, it doesn’t correlate with what it’s a healthy lifestyle. From my own experience, feeling healthy and full of energy comes from fueling my body with the right nutrients, rather than running extra miles. It actually takes very little moving to get your blood flowing and muscles to action, while the major part comes from food, hydration, and rest.

How well you know those differences prove once you venture out into the world on your own. It’s normally about the time when you go to college. It’s the first time when you realize you have to take care of yourself and that it’s up to you how you take care of your body fully. It’s the time when you acquire new freedom and especially if you’re not in a group, you also lose some of the structure you have known from before.

There are no coaches standing behind you and telling you what to do. So, now, as a coach, I want my students and clients to understand how the body works and what they need to do to achieve their goals fully. Lean on people who have gone through similar changes that you’re going through. Talk things out. Sometimes even hearing yourself speak about “issues” illuminates the light onto them and all of a sudden you’re presented with solutions. If that’s not the easiest way to success?

Don’t be shy to ask for advice.

Anything you do, it shouldn’t be fueled by fear. Let alone don’t let it become an addiction. It is, therefore, wise to understand what healthy nutrition and healthy habits actually mean. So, don’t get trapped in prohibiting yourself to do certain things out of indulgence. A little piece of chocolate can give you just the right boost to conquer one of your tasks. Just keep it in moderation.

Open up about the feelings to the people around you. Your experience may resonate closely with what your friends are going through. Then finding ladies out there that go through the same struggles can actually help you overcome your own. Don’t compare yourself to others, rather chase goals that come from within you. Remember what overcoming fear feels like. Maybe your path is to use the experiences that you’ve gone through to help others. Is that not empowering enough?

The better you are able to care for your body, the better the self-image you’ll have. The better self-image you have, the better the energy you radiate. The more positive energy you’re surrounded with, the easier you tackle your tasks and the better you feel. That energy easily rubs on to others and you become the light of the party.

The History of Yoga: A Philosophical Journey over Two Millennium

May 1, 2018

When you hear yoga described as an ancient art, it is no exaggeration. The first mentions of yoga were way back around 500 BC. That is more than 2,500 years ago, which is a staggering amount of time. Over this time, yoga has changed a lot. It has been refined and repurposed over the years, to become what you are familiar with today.

The Beginning

Buddhism, Hinduism, and Jainism were the main groups that had texts that described early yoga practices. At this point in time, yoga was mostly a philosophy practice, and it was divided into two bodies of thought. There was yoga that believed in a personal god and an atheist yoga. After that distinction, there was very little distinction between them. Both of these schools of yoga were heavily used to find oneself, and to modify a person’s consciousness. People practice yoga during that time to find inner peace, build mental discipline, and solve the nature of the world. It was very spiritual and introspective.

The Middle Ages

Between 500 and 1500 AD, many different types of yoga emerged. This fractioned yoga into a number of different types of practices. Hatha yoga began in this era, centered in Buddhist texts. Hatha was where the now popular full body poses originated. Bhakti was developed over this time period as well. It was a Hindu concept, and it focused on the idea of having a personal deity. Yoga was popular through a number of different regions during this time. The regions would adapt their yoga practice to fit with the spirituality, philosophy, and traditions of the area. This was a time of great change for yoga, as it changed and transformed new thoughts came from it.

The Current Day

The western world began to embrace yoga in the 19th century. It has certainly been westernized over the last 50 years or so. Most of the population of the western world associates yoga with poses and exercise. The philosophical aspect is occasionally lost in this adaptation for the western world. Many yoga enthusiasts are trying to bring this spirituality and philosophy back to the front of yoga. The effort to move yoga back into a journey of the mind, as much as it is a journey of the body, has been largely successful. Yoga is turning back into the lifestyle that it is intended, bringing many different types of people together in a unification of movement.

The idea of yoga has been around for a long time. In this time yoga has brought spirituality and mindfulness to millions of people. The practices of yoga have fractured, recombined, and found new purposes over these centuries. The introduction of yoga to the western world caused some shift in the balance between mind and body. However, enthusiasts of the practice have been working hard in providing education to the masses. Their work of bringing mindfulness and personal reflection back has been remarkably positive, with many people using yoga to enhance their mind, as well as their bodies. If you would like to learn more, check out this video. Thanks for reading!

Effects of Yoga on Pregnant Women 

August 3, 2017

When pregnant, women normally have a lot of fatigue, back pains and sometimes mood swings. Owing to the fact that they are carrying around a baby, practicing Yoga can be difficult. However there are exercises that pregnant women can do to improve their wellbeing as well as the wellbeing of their unborn babies. All you need to do is to know the positions to practice so as to be sure it is safe for you and your baby. The amniotic fluid acts as a shock absorber but when you do vigorous activities, you could end up hurting your baby. Yoga exercises are the simplest kind of exercises that pregnant women can do without getting any injury or harm to their babies.

It Improves Circulation to the Placenta 

There is a term called placental insufficiency. This is when the placenta cannot carry enough nutrients to the baby. A lot of factors can cause this condition but when you do Yoga, you can make the placental blood flow sufficient for the baby. Yoga exercises are also known to increase immunity which further prevents your unborn baby from catching infections. Since Yoga enhances placental blood flow and improves the immunity of the mother, it promotes safe and healthy intrauterine growth of the fetus. Doing yoga exercises from early pregnancy helps you to achieve good maternal health until you reach your deliver time.

Good Descent of the Baby 

When you are approaching your delivery time, the baby must descend from the upper abdominal region to the pelvic region. The presenting part is supposed to be the head. In some cases, babies refuse to rotate and as a result they stay in a transverse position. This makes delivery difficult for the woman. To avoid this, practicing yoga daily can help your baby to present itself appropriately. You will not have to push for long when your delivery time comes. Do the Yoga twice a week and you will have higher chances of delivering safely and easily.

Increase in Blood Production

When you are pregnant, your plasma levels increase in the body. Your red blood cells become insufficient and you can end up becoming anemic. When you practice yoga every day, your red blood cell production is going to be enhanced and you will have enough red blood cells. This will help you make it through your pregnancy without fatigue, tiredness or any kind of condition in your body. Red blood cells are needed by your fetus so they should be in high amounts for you to make it to your delivery time in good health.

The bottom line is that yoga exercises make pregnant women healthy throughout their gestational period. Caution should be taken when doing the exercises to avoid hurting the baby inside. Make sure that you do only exercises that are lower in intensity as you risk bleeding. Intense exercises can escalate early labor especially when carried out after 34 weeks of pregnancy. Practicing three sessions of Yoga per week is enough to enhance good maternal health.

After your baby is born, you may be in need of high waisted workout clothes for women. The high waist will help shape your tummy back to proper form. I have found that these are a great balance of price and quality. Namaste.