yoga

For some people, a good sleeping routine may be a bit challenging to accomplish.

Ideally, one’s sleeping cycle should promote both relaxation and sound sleep.

While there are several effective ways one can adapt to improve sleep and relaxation, not many are aware yogic practices, meditation, breathing techniques, and iyengar can help.

Yes, you read that right!

While unknown to many, yoga, including iyengar asanas and breathing techniques, offers numerous benefits, including the ability to significantly enhance sleep and relaxation.

If you want to use yogic asanas and meditation to sleep soundly and relax completely, we’ve listed down several poses you can do before you hit your bed.

Downward Facing Dog

The downward facing dog is one of the most common yogic asanas and should be used as a starting point for your bedtime yoga routine.

This yogic exercise helps eliminate tension by working out the back and leg muscles.

Start the yogic pose with your feet flat on the yoga mat.

Your hands should be in front of your feet.

Create a triangle with the rear as your point.

The downward facing dog, a yoga pose, can be modified by moving the hands and feet closer to make it a tighter and flexibility-building pose.

Side Angle Pose

Transition out of the downward facing dog pose by moving into the side angle pose.

Begin by rising up and doing a standing V shape.

Your core should be the point of your inverted V.

Ensure that your feet are spread flat out on your yoga mat.

Raise both arms and lean to one side, then lean to the other side after.

The aim of yoga poses is to be able to stretch the side muscles slowly without creating any tension.

Breath slowly and hold the pose through each side for at least 20 seconds.

Forward Bend

From the side angle pose, move to the forward bend pose.

Start by bringing the feet together and bending at the waist.

The goal is to be able to put the hands flat on the floor right in front of the feet.

While this may seem like a very challenging (if not impossible) move to do, it is actually achievable.

The trick would be to bend at the waist first before trying to touch the toes in order to prevent any injuries.

Lotus Pose

From the forward bend, move to the sitting position.

The ideal sitting position to do would be the lotus pose.

Begin by sitting with the leg crossed and the hands turned up for meditation.

The palms should be up and on the knees.

Close the eyes and perform slow and steady meditative breaths.

Corpse Pose

The final pose to complete your yoga bedtime routine is the corpse pose.

Start by lying flat on your back.

Your legs should be out and should be at least a shoulder width apart.

Ensure the soles of the feet is facing outward.

Make sure the arms should be at a 45-degree angle out to the sides, palms facing up.

Breathe slowly as you lay in the pose for several minutes.

As you consistently integrate the following yoga routine in your day-to-day life, you will find that you are able to relax and sleep better overtime.

For more yoga tips and other yoga essentials you might want to know about, please head to www.allure-yoga.com right away!

The headstand is considered one of the many poses that are carried out in the advanced yoga practice.

While there are several notable benefits of the headstand, two of the primary ones are meditation and circulation.

If this is one pose you have been wanting to do as you move forward in your practice, it would be a good idea to incorporate beneficial asanas that can help make the headstand easier to nail.

Aside from integrating helpful asanas that can help you easily transition to the headstand, below are other tips and tricks you can look into in order to execute this challenging and advanced yoga pose safely and properly:

Consider Using Neck Assistance

If you are a yoga newbie, you would be surprised, if not delighted to know that there are assistive devices you can make use of so executing the headstand becomes a lot easier.

For starters, you can make use of braces and specialty pillows that are designed to keep the practitioner in safe position by providing ample neck support.

When still in the learning stages, you can use those that have bars as they would be able to provide more ample and stable support and will help ensure your body is held in place.

This kind of assistive devices can be found in fitness and health stores or at online yoga stores.

Get the Help of a Competent and Trusted Friend

Yet another effective way to learn the headstand would be to make use of a friend’s help.

Your friend can help you out with a lot of the important things—spot you, hold your legs, or help you come out of the pose when needed, among other things.

Having a friend to help you out is more of a safety precaution more than anything else.

However, the help of a friend who knows the headstand and has done it successfully would prove to be invaluable especially while you are still trying to find your way around.

Practice the Pose with a Seasoned Instructor

The most ideal step when still trying to learn the headstand would be to practice it with a competent and seasoned instructor.

While this may seem like something you can just forego, keep in mind that if you do not have someone knowledgeable helping you out, you can end up injuring yourself while attempting to do the pose.

When done wrong, you can end up hurting your core, back, and neck.

Fortunately, with an able yoga instructor helping you out, you can rest assured you will be executing the pose without compromising your safety.

The abovementioned are just some of the many methods you can do to be able to properly and safety perform the headstand.

Also, keep in mind that learning the headstand will entail time.

Be patient and do not expect to learn the move overnight.

For other yoga essentials, as well as helpful beginner tips, head to www.allure-yoga.com right away!

For many, going on a holiday is the perfect opportunity to slack out on their exercise routine, including their yoga practice.

After all, looking for ways to still incorporate some sort of physical activity regimen in a trip can seem like too much hassle.

Of course, you’d have to decide on something that will need little to no equipment.

Add the fact that you need to do something that will not require too much space, especially if your hotel room is all you have.

On the bright side, the abovementioned factors help narrow down the possible choices you can do.

Undoubtedly, yoga seems like the perfect exercise to throw in the mix.

If you are a lover of yoga, especially of Hatha yoga, here are some asanas you can do even when on the go.

Mountain Pose

For those who are looking to stretch both the back muscles and the legs, the mountain pose is deemed ideal.

This yogic pose has also been known to help effectively open the lungs and the chest muscles.

Another reason that makes the mountain pose the ideal addition to your travel yoga routine is it considered very beneficial for those who experience aches and stress often associated with long flights.

In addition, it can help effectively stretch the muscles after being confined in the narrow space of the airplane for too long.

Start the pose in a lunge position.

The front foot should be flat while the back foot should be at the foot’s ball.

The body is then arched back slightly so the chest area is opened and breathing can flow freely.

Side Angle Revolve

If you are doing the mountain pose, you can easily transition to the side angle revolve.

To execute this standing pose, keep the legs in the same position as if you are doing the mountain pose.

When in the lunge pose, straighten the back and start to revolve to the right or left.

The hands should be in the prayer pose in the middle of the chest as you revolve from the left or the right.

This yoga pose has been known to help effectively remove tension from the lower back.

It also helps move the spine slightly to help release energy.

Warrior Pose

From the side angle revolve, transition into the warrior pose.

The warrior pose is straightforward.

However, there will be a slight change in the position of the feet.

While you will still stay in the lunge position, you will need to go flat on both feet.

Extend the arms, palms facing out with one in front while the other behind the back.

If you want to flex the leg muscles, you can extend the lunge.

Pumping Warrior

Yet another pose one can easily do even on a holiday is the pumping warrior pose.

This pose is executed by shifting out of the warrior pose.

Start by moving from the lunge to a position where the feet are both facing outward.

The shoulder should also be a width apart as you move your body forward.

This move can be likened to a frozen jumping jack pose.

End the yoga pose by raising both hands in the prayer position above the head and stretching.

Forward Fold

One fitting final pose you can do would be the forward fold.

Start by slowly moving the legs together.

The arms should still be positioned above the head in prayer pose.

Breathe in slowly and release as you fold forward to the feet.

For those who are flexible enough, you can position the yoga pose with the face even with the knees and the fingers touching the toes.

If you want to know more about yoga poses, types, alongside other beginner asanas you can try, head to www.allure-yoga.com today!

Just like starting any workout or exercise routine, including yoga practices, it is vital to observe and adhere to safety precautions so you stay injury-free.

The same should be observed when starting a yoga practice or routine at home, incorporating yogic practices, asanas, ashtanga, and iyengar.

This is especially necessary if you have not practiced yoga for a long time.

Doing too much right away is considered one of the most common blunders people often commit.

Not executing the poses properly comes in a close second.

Many people, especially newbies, often underestimate just how much of a workout yogic exercises can be.

Some skimp on their warm-up or forego the cooling session if in a hurry and think they can get away with it.

Others don’t listen to their body and push themselves too hard.

Below are other mistakes many yoga practitioners often commit:

Warm Up

While warming up before your yogic session can seem like something irrelevant and something you can just forego, nothing can be farther from the truth!

Warming up is so important as it prepares your body for the session by increasing blood circulation and body temperature.

When there is enhanced blood circulation, the muscles of the body are better prepared for the hard work ahead once you start your yoga session.

Static stretching (read: touching the toes) or calf stretches are good warm up routines you can start with.

To further increase range of motion and flexibility, you can also start with simple poses like the sun salutations and the cat cow.

Poses

There are countless yoga poses, with some requiring more focus and flexibility compared to the others.

Yoga is ideal for people regardless of age, however, it is still important that you first take on poses you can easily do at first.

If you have knee issues, it would be best to steer clear of poses that require squatting.

If you are pregnant, inverted poses should be considered a no-no in yoga practices.

Cool Down

After each yoga session, consider it vital to cool down and practice breathing because you just did some intense muscle work.

Make no mistake about it, cooling down should still be done even if you did not perspire as much as you expected.

For starters, you need to cover your muscles so you don’t get too chilled as part of your cooling down routine.

Ensure you wear proper yoga attire that can help keep your body warm.

You can proceed by doing some static stretching from there.

When you want to enhance your deep relaxation by going into the corpse pose, consider covering yourself with a light shawl or towel.

If you are considering getting into yoga, it would be ideal to attend a class first so you will be given guidance on how to execute the poses properly and safely.

Once you know the essentials, you can continue doing your sessions at home, or you can invest in yoga videos to help you start your practice.

As people age, body awareness and the tendency to get sure-footed increases.

Fortunately, they can always turn to yoga to help them dramatically improve their balance, strength, and flexibility, regardless of their fitness level and age.

Seniors often find it challenging to find exercises that really target and resolve their trouble spots.

However, yoga is considered ideal for seniors since it is a whole body workout.

Aside from its aerobic aspect, it also has a strength training component.

Ideally, adults need to get at least 150 minutes of physical activity each week, alongside 2 strength training sessions.

Strength

Yoga uses the body weight and exercises to build long and lean muscles and transform the physique. Depending on the yoga poses performed, it can also be used to target trouble spots as well like thinning the thighs or building a rock-solid core.

Balance

More muscle can often translate to better balance.

With yoga, you’ll be working both sides of the body and stretching hips, as opposed to just one.

When you develop equal strength on both sides, you’ll less likely to fall while standing.

Flexibility

Yoga practices are highly known for helping practitioners develop greater flexibility.

However, you don’t necessarily have to bend yourself into a pretzel just to reap the benefits hatha yoga has to offer.

Fortunately, yoga movements can help burn calories and retain range of motion even in senior citizens.

In addition, yoga’s many poses also offers full body workout that helps banish stiffness.

For those who are suffering from arthritis, enhanced flexibility through yoga classes can help significantly alleviate pain and maintain mobility.

Improved balance, strength, and flexibility can also translate to greater independence well into one’s senior years.

If you are looking to incorporate yoga practices into your daily routine, note the basic safety tips to ensure your practice is safe.

Warm up before you start your session

Flexing and stretching prior to starting your yoga session should be considered a must.

Just like any other forms of workout practices, you need to warm up the muscles and the body so you can avoid injuries.

Keep your muscles warm

Ensure that your workout area has a comfortable temperature—not too hot or too cold.

When it’s cold, there is a tendency for the muscles to become tense which can result to loss of flexibility, stiffness, and in worse case scenarios, injury.

In addition, ensure you wear the right yoga attire so you stay warm.

Don’t push yourself beyond your limit

Yoga is not competitive.

The only person you have to compete with is yourself.

If you’re new to the practice of yoga, it’s normal to experience difficulties when executing even the most basic of poses.

However, you also need to remember that yoga is not learned over night.

You have to give yourself ample time to adjust and learn the poses so you can execute them properly and safely.

Cool down at the end of each session

Primary, this is done to help ensure injuries are avoided and to help lengthen the muscles after it has been worked out.

To discover other ways you can benefit from yoga, head to www.allure-yoga.com right now!

Bikram yoga has become popular over the years, with Bikram yoga studios popping up the world over.

But how safe is Bikram yoga really?

All exercise forms come with certain injury risks even yoga but many treat Bikram yoga, ashtanga, and iyengar with more caution compared to the others.

Named after its founder, Bikram is a modern type of yoga.

It makes use of 26 poses derived from the traditional form of yoga known as Hatha yoga.

Bikram yoga earned the moniker “boot camp” in the yogic community because each class performs the same asanas in the same sequence.

It is also otherwise commonly referred to as hot yoga.

Bikram studio temperatures can range from 80 to 100 degrees, with the humidity set at around 75 percent.

There are several reasons for this.

For starters, they want to mimic the actual weather conditions in India, where the practice of yoga was first developed.

Another reason is the warmth can help relax the muscles.

Also, vigorous exercise combined with heat can burn as much as 1300 calories per 90-minute sessions.

In addition, practitioners claim that sweating while performing hot yoga can help eliminate body toxins.

Furthermore, the founder claims that hot yoga can help a practitioner’s willpower—the ability to stick with the workout even under challenging conditions.

Taking into account the nature of Bikram yoga, including meditation and hatha, it’s understandable that this type of yoga is not for everyone.

For instance, it is not for those with joint issues or any heart conditions.

It can also be very dangerous because of the dehydration risk secondary to the sweating and the heat.

The body has to stay hydrated to be able to perform its functions including the maintenance of a healthy and functioning circulatory system.

A healthy circulatory system will require good blood volume.

Otherwise, it can result to hypovolemic shock, which can be fatal when not given the proper medical attention.

Dehydration can also lead to an imbalance of important electrolytes like potassium and sodium.

Both breathing and meditation are considered vital in the performance and proper functioning of certain bodily functions like maintaining a regular heartbeat.

When electrolytes are not replaced accordingly, it can result in palpitations which can also lead to blood clots.

Blood clots may also result to strokes or heart attacks—both of which are considered fatal.

Bikram yoga might be something you would like to get your hands on.

However, prior to joining any class, it is recommended that you check with your doctor first and know everything there is to know so you have a definite idea of what you are getting into.

To know more about Bikram yoga and other types of yoga styles you can try, visit www.allure-yoga.com right now!

For many people, a spare tire is prevalent (if not inevitable), once they are over 40 years of age.

However, contrary to popular belief, studies have indicated that waist roundness (or visceral fat as it is otherwise known) is not healthy.

In fact, it is considered a part of the 5 conditions associated with metabolic syndrome.

Other conditions associated with metabolic syndrome include:

• High blood pressure

• High blood sugar

• High cholesterol

• High triglycerides (a form of cholesterol)

If you experience 2 or more yogic symptoms, consider starting a yoga practice.

Yoga has been proven to effectively help with the conditions.

Make no mistake about it, stubborn belly fat is not only unsightly, it can also be very dangerous.

Metabolic syndrome has been associated to heart health issues, pre-diabetes, diabetes, and even some types of cancer.

Yoga is considered the ideal workout, incorporating yogic asanas and meditation, for many regardless of age.

Not only can hot yoga help resolve some health issues, it can also help you develop a solid core and great abs in as little as 15 minutes each day.

That means you’ll be spared from doing numerous boring crunches just to get the great looking abs and strong core you desire.

Good abs also mean a stronger back that can help you build strength, slim down, and look amazing in all your clothes.

In addition, a stronger back and spine can help decrease your chances of getting injured.

Yoga Poses (Standing)

A good posture is required if you want to have strong abdominal muscles and get rid of belly fat.

Yoga poses you can do to effectively engage your core muscles can include tree, mountain, and the warrior series of poses.

Yoga Poses (Sitting Down)

Majority (if not all), of the yoga poses done while sitting down have been designed to open the hips and encourage better posture.

It also works by strengthening the muscles around the middle and provide back support when doing basic things like driving or working on the computer.

Seated yoga poses for amazing as and core include pigeon, butterfly, and full lotus.

Yoga Poses (On the Back)

Any kind of leg lift can help firm the abs.

Stretch poses and cross crawls can also help work both the legs and the arms.

Yoga Poses (Front)

Belly massages and balancing using the belly can help ease any tension in the area and build stronger abs.

Ideal yoga poses include lion and the bow pose.

Yoga Poses (Abs)

Locust, plank, and the boat can give your abs a great workout in a short period of time.

Yoga Poses (Core)

Yoga poses, practices, and classes that are known to help develop a strong core should be paid attention to if you want to achieve your objective of getting enviable abs.

In line with this, consider integrating the donkey kick, side plank, and dolphin plank poses in your yoga routine.

Faster Metabolism

Lean and long muscle can help burn calories more effectively than fat so you are able to lose weight more quickly.

If you want to achieve a 6-pack without doing numerous hours of sit ups, yoga poses is your most effective ally.

For more information about yoga and how it can help you create the body you desire, visit www.allure-yoga.com right away!

Have you heard of Kundalini yoga?

If not, then it’s completely understandable.

Unlike other forms or types of yoga like Hatha yoga or Bikram, Kundalini yoga is not as old.

However, Kundalini yoga is slowly growing in popularity because of the many benefits it has been known to provide.

For instance, aside from it being considered as a good workout for the body, it has also been believed to aid in the dramatic transformation of the mind and the spirit.

Yoga has been a huge part of the traditional Indian medicine for thousands of years (5,000 years or so).

Kundalini has been around for 1,200 years or so.

It was first introduced in India with a specific aim in mind—to tap into the energy that is innate in all of us.

This is known as Kundalini.

Loosely translated, it means coiled.

The yogic energy is believed to be coiled around the spine’s base.

The coil also refers to one’s restrained potential which Kundalini yoga, a yogic practice, will help release so you can live the best life available.

Whether Kundalini works or not will depend on your definition.

As far as achieving exceptional health through yogic Kundalini yoga is concerned, many in the yoga community agree it can do amazing wonders in a short span of time.

Essentially, the word yoga refers to the union of the body, the mind, and the spirit.

Ancient wisdom from yoga philosophy indicates that a healthy mind can produce a healthy body, and vice-versa.

Kundalini yoga heals the body by balancing the energy centers found in the body, or the 7 chakras.

Chakra means wheel.

Energy is believed to spin like flat plates form the front of the body to the back.

The movement, meditation, poses, chanting, and breathing in Kundalini yoga are designed to move the coiled energy to the central channel as it is the one that connects the chakras to one another.

The lower chakras represent the physical needs while the higher ones improve one’s self and relationship with others as well as tapping into greater wisdom so you can live the best possible life for you.

Sure, this may sound like too good to be true and New Age but the kriyas (sets of poses done in Kundalini yoga) and practices have been proven to help with anxiety, depression, breathing problems, stress reduction.

Many practitioners also attest to having their lives dramatically changed over a few weeks or months through practices like meditation and yoga sutras.

Kundalini yoga works best if you set your goal, monitor it, and practice meditation.

For instance, if you want to lose some excess pounds, practice a kriya for weight loss for 41 days straight and check on the 41st day how many pounds you’ve lost.

If you want to improve a relationship with a loved one or significant other, consider trying the kriya for that purpose (opening the heart) and observe how smooth sailing your relationship turns out.

Bottomline, if you feel like you are stuck or in a rut, try setting a goal and using Kundalini yoga practices to achieve the said objective and see what difference it can create it your life.

For more information about Kundalini yoga or other forms of yoga, head to www.allure-yoga.com today!

Many people have the common misconception of yoga as a solitary practice and is only carried out in a class setting.

The truth is, yoga is not merely a solitary or stand-alone practice involving asanas.

There are many yoga poses, or asanas, that can be done with a partner, friend, or significant other.

Below are some yoga poses you can do with a partner.

Supported Lotus

One of the easiest yoga poses you can do with a partner is definitely the supported lotus pose.

You and your partner can execute this pose by sitting in the lotus position with your backs touching.

One of the known benefits of this meditative yogic yoga pose is you’ll be able to keep each other in a posture positive or straight position.

It is a good yogic pose to do when starting or ending your yoga routine and it can help you and your partner with your energy flow and meditation.

Forward and Back Bend

The forward and back bend is still done while in the lotus position.

You can easily flow and transition from the lotus pose into the next pose quite easily, especially if you want to reduce movement and breaks in between poses.

Simply remain in the lotus position and start the forward back bend by having your partner (or yourself) lean forward while the other rests back to back and does the back bend.

You can also execute this pose while standing if you are looking to achieve a deeper stretch.

Buddy Boat Pose

This hatha yoga pose is considered a bit more advanced but it can still be fun and can definitely work those leg muscles.

Start by sitting a bit apart while facing each other.

Put both your feet together (sole to sole).

Raise both your feet up while standing so you can create a triangle with the feet as the triangle top.

This pose will resemble a boat and sail look.

From the said position, begin rocking slowly so you will stretch your legs.

You can also raise your arms and legs to create the stretch.

If you are interested in partner yoga poses, it is recommended that you expand your knowledge and routine by joining partner yoga classes.

Fortunately, many yoga studios offer partner yoga classes, although they are still less frequent compared to traditional practices or solitary yoga classes.

To know other yoga style variations you can do, head to www.allure-yoga.com right away!

Generally, many people believe yoga poses, asanas, and yogic practices are very effective for those who would like to lose weight and be stress-free.

Certain yoga poses or asanas, yogic practices, and breathing exercises can also help tone the muscles of the body.

While there are several yoga poses (asanas) and breathing exercises that can help with muscle toning, we’ve listed down some of the easiest moves even yoga beginners can easily take on.

Cobra Pose

If you want to tone the upper thigh and back muscles, then the cobra pose, a backbend, would be the ideal pose you can execute.

This yoga pose is pretty straightforward.

Start by lying flat on the floor in plank pose, your stomach should be facing down.

Move your hands to either side of the body just like if you are doing a push-up.

From that plank pose position, push your body up slowly while arching your back and moving your chest outward.

Keep the thighs planted on the ground firmly.

Hold the pose and move slightly when arching your back more to stretch.

The move will help with the stretching of the muscles even more.

Forward Bend

The forward bend is yet another one of those easy yoga poses newbies can easily do.

This hatha yoga pose is done by standing straight with both feet flat on the floor.

Breathe in slowly and deeply and as you move forward and bend at the waist, exhale slowly.

The standing poses is complete if the palm of your hands is already flat on the ground beside or in front of your feet.

Your face should also be flat to your legs.

Many people would do this pose slowly and begin with the fingers touching the ankles and eventually moving to the flat on the floor pose.

Forearm Standard

This is one hatha yoga pose not many have heard of and are familiar with.

The forearm standard is started off with a headstand.

Yes, you read that right. A headstand.

However, the forearm standard is a slightly modified version of the headstand.

Execute the headstand pose by having your forearms pressed flat to the floor.

In this yoga pose, you would need to move to the forearms to brace your body weight and retain the pose.

This will work for your forearms, shoulders, and back.

The yoga poses, traditions, and practices including meditation, breathing, and classes mentioned above are just some of the easiest and traditional muscle toning poses created.

There are many more yoga sutras that can be added to your muscle toning routine once you are proficient enough to execute more advanced poses and techniques.

In general, however, it is reassuring to know that majority of yoga practices require stretches and holding poses—moves that will help tone the muscles of your body.

If you want to explore other areas yoga can help you with aside from muscle toning, poses, and meditation, visit www.allure-yoga.com today!