Yoga For Your Little Ones

The Benefits of Yoga for Kids

I’m often asked whether it’s okay for kids to do yoga, or be a part of a parent’s yoga routine and my answer is always yes. It’s wonderful if you can get your children involved in yoga from a young age.

Yoga is not merely a fitness routine or a series of postures, but a way of life. Children can derive great benefits from making yoga a ritual. I’ve seen yoga help young ones in developing better body awareness, self-control and coordination, not to mention improve their concentration dramatically as well as help them relax. Physically, they build strength and flexibility. Kids today can lead stressful lives – homework, extra curricular activities, sports, packed schedules, competing against peers; and yoga can help take that edge off.

There are many children’s yoga classes these days starting as young as preschoolers. But if you’re looking to get your children on board at home, simple breathing exercises and meditation are a great start. Encourage deep breathing from the belly to help them relax. Let them try chanting. Even the very simple OM can be very effective. I remember OM as a child and loving the challenge of how long I could chant on a single deep breath. Balasana or ‘childs pose’ is a fantastic yoga posture to teach them which will normalise circulation and relax the body and mind. Great for when a child is feeling overwhelmed or moody. It curbs tantrums even in adults so I know it works for kids.

Next help them learn simple Hatha poses like tree pose, warrior pose, lion pose. Try to get them to focus on the meaning of the postures, to reenact them if you will, and take on their qualities which might require some storytelling on your part – sturdy and grounded like a tree, strong and confident like a warrior, fierce like a lion. This engagement will help develop an intimate relationship between the young practitioner and nature. Surya Namaskar or ‘sun salutations’ are another fantastic and dynamic series of poses that can be introduced to them.

Encourage relaxation through meditation using guided visualization techniques as many children can have trouble closing their eyes and tuning out the world. Weaving an imaginative but calming story – ‘Imagine you are lying in a field of green grass with the sun shining. There is nothing around you except trees with beautiful flowers. Now imagine a butterfly floating past you. Look at its bright wings. Take a deep breath and smell the fresh air’ can help them find their balance and connect more deeply with their inner self.

Children are naturally curious and you’ll find most quite enthusiastic if you make it interesting for them. Allow them (and even your toddlers) to watch you in your practice. Most kids you’ll find want nothing more than to do what mummy and daddy are doing.

Added benefits to practicing yoga with your children will be the increased bond between you and them and an opportunity to share family time and wisdom. It may require a bit of patience at first but stick with it, as you’re laying the foundation of a lifelong practice.

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Photo credits: Axel Bührmann, takeslongwalks, theloushe on flickr

The ‘Bean’ifits Of Legumes, Pulses and Beans in Your Diet

Years ago I’d seen beans pop up in lists like ‘ten superfoods you need to add to your diet’ and ‘five healthy reasons you should eat chilli’ and I couldn’t resist. I love beans. Having gained a bad reputation as a flatulent food group, they’re probably best avoided just before a class or social gathering but otherwise there’s no reason to give them a miss. In fact, after reading about the overlooked benefits of these little gems, you’ll be popping them in your shopping trolley in no time.

There are many different types of beans – lima beans, kidney beans, red, black, soy, garbanzo beans, butter beans, broad beans, fava beans, haricot, mung and of course, lentils. Where you live will probably determine which beans are easily attainable by you, but canned varieties of just about any bean are readily available in any supermarket.

All types of beans have significant amounts of dietary fiber with one cup of cooked beans providing between nine to thirteen grams of fiber. They contain both types of fiber – soluble and insoluble which the body requires.

Insoluble fiber or ‘roughage’ is the kind that the body cannot process and therefore removes it, taking with it waste products and toxins. Insoluble fiber is necessary for elimination of waste. Soluble fiber however, remains in the body and helps with the processing of fats, lowering cholesterol and slowing the release of sugar into the bloodstream. The risk for heart disease may be reduced by as much as 22% in bean eaters.

Beans also are a great source of B vitamins and folate, calcium and even potassium, which helps reduce the risk of high blood pressure and stroke.

Extremely low in fat (3% or less) with a low glycaemic index, giving you energy for longer, beans also help you feel more full, so you’re less likely to binge on other, unhealthy foodstuffs. They’re also great for boosting metabolism. Beans are complex carbohydrates but also happen to be good sources of complete proteins, a rare quality in plants.

Beans are also full of antioxidants. Their ability to protect the body from free-radicals and outside agents means beans have cancer reducing properties!

If just the health benefits aren’t enough to make you choose beans for your next meal, remember that beans are cheaper than chips. Probably the most inexpensive addition to your pantry, even organic beans cost less than most other foods. Considering their benefits, they’re a bargain.

Secondly, they’re delicious. And they’re also super versatile.

If you’re wondering how to utilise the bean in your kitchen, there are countless dishes you can conjure up. Apart from the ubiquitous breakfast dish – baked beans, you can make all sorts of soups and salads with beans, they add a lovely texture to both and are a great accompaniment to greens. Beans are used widely across cultures – Indians love a creamy ‘rajma’, slow cooked kidney beans; while Mexican food like tacos and enchiladas would be nothing without the humble bean; stewed, casseroled, in chillis; bean dips to go with crusty bread or crunchy vegetables; you can even bake with bean flours or make a chicken or tofu dish with bean sauce. Why, plenty of Asian cultures even used beans in desserts – like red bean icecream!

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing comfort clothing, clothing designed according to the Colors of the Chakras and the best trendy, high quality  Fitness Apparel

Photo credits: Francesco Desideri, He-Boden, Su-lin, Elana’s Pantry and jessicafm on flickr

Tridosha, The Ayurvedic Constitution

Vata, Pitta and Kapha

We’ve  established the connection between Yoga and Ayurveda in our previous post. In Ayurveda there are three elemental humors or doshas (meaning ‘that which changes’), basic qualities or attributes which characterize their effects on the human body. These are Vata, Pitta and Kapha. They are the biological principles by which the body’s functioning is ruled. The belief in Ayurveda is that the three doshas must be in a state of equilibrium within the body, for a person to be healthy. Vata dosha is made up of space and air. Pitta dosha is made up of fire and water. Kapha is made up of water and earth.

Below are the more common physical and physiological attributes of each of the doshas. See if you can identify your predominant constitution type, keeping in mind that we are made up of more than one.

Characteristics of the Vata type
Physically underdeveloped, people of vata constitution tend to be thin and wiry, and either too tall or short. The complexion is usually dark, the skin is cold, rough, dry and cracked. The hair, scanty and brittle. Eyes are small and sunken.

When in balance, Vata people are vibrant, lively, enthusiastic, clear and alert mind, flexible, exhilarated, imaginative, sensitive, talkative and quick to respond.

When out of balance, they’re restless, unsettled, light interrupted sleep tendency to over-exert, fatigued, constipated, anxious, worried and underweight.

Factors that increase or aggravate vata include irregular routine, staying up late, irregular meals, cold, dry weather, excessive mental work, too much bitter, astringent or pungent food, traveling and injury.

Characteristics of the Pitta type
Pitta people are of slender build and medium height. Muscle development is moderate and bones are only slightly prominent. Hair is thin and silky and can be prone to early graying or hair loss. Eyes are sharp and penetrating.

When in balance, pitta people are warm, loving, contented, enjoy challenges,  have good concentration, articulate and precise speech and are courageous, bold, sharp witted and intellectual.

When out of balance, they’re demanding, perfectionist, have a tendency towards frustration and anger, get skin rashes, are irritable and impatient.

Factors that increase or aggravate pitta are excessive heat or exposure to the sun, alcohol, smoking, time pressure, deadlines, excessive activity, too much spicy, sour or salty food and skipping meals.

Characteristics of the Kapha type
People with Kapha constitution tend to have well developed bodies and hence a tendency to be overweight. They have excellent muscle development, thick skin and broad chests. Heavy builds make them physically strong. Pale complexions and soft, cold skin are common. The hair is soft, thick and lustrous. Large, soft eyes.

When in balance, Kapha people are affectionate, compassionate, forgiving, emotionally steady, relaxed, slow, methodical, have good memory, good stamina, stability and a natural resistance to sickness.

When out of balance, they’re complacent, dull, oily skin, allergies slow digestion, lethargic, possessive, over attached, tendency to oversleep, overweight

Factors that increase or aggravate kapha, include excessive rest and oversleeping, overeating, insufficient exercise, too little variety in life, heavy, unctuous foods, too much sweet, sour or salty food, cold and wet weather.

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing comfort clothing, clothing designed according to the Colors of the Chakras and the best trendy, high quality  Fitness Apparel

*Photo Credits: photo by Mara ~earth light~ on flickr

Green Guide – Inspired Everyday Living

Many people feel overwhelmed by the idea of saving the planet but it needn’t be stressful or difficult. A favorite piece of advice from an Australian designer and social commentator is to ‘Green your own personal space.’ That means not worrying about the rest of the world’s eco problems, but taking personal responsibility for ourselves and our own surroundings. A great start and solution to our global warming crisis, if everyone followed suit.

Here are a few things you can incorporate into your life to show you care for the environment. You don’t have to change everything about you. Make changes where your lifestyle allows. The most important thing is to remember that every little thing counts. Feel free to share with us your ideas too.

• Buy in season produce. In season produce is abundant, hasn’t traveled hundreds of resource wasting food miles, tastes much better and costs less. Shop at farmer’s markets where possible.
• Grow your vegetables. It’s free and organic! Anyone can start a small veggie or herb garden in their backyard, balcony, windowsill.
• If you have your own garden, start a little compost heap with all your biodegradable food matter. It’ll work magic on the rest of your garden.

• Eat less prepackaged foods. Remember, you are what you eat. If you put chemicals inside you, it will show on the outside. As well as being full of nasties, have layers and layers of packaging.
• Say no to packaging. Avoid plastic containers and disposable cutlery where possible. There are entire surviving cultures that make do without. Give back the extras. If you’re ordering takeaway, and they shove a bunch of cutlery, napkins and condiments you don’t need in the paper bag, return it and reduce waste. Even better, ask  if they’ll fill your own container. They rarely say no.
• Refuse plastic bags. Tuck a muslin shopping bag into your handbag so you never have to use plastic bags when making unexpected grocery purchases.

• Buy earth friendly household products
• Go paperless where you can. Back up your files on an external hard drive and don’t print them out. Get your statements online. If you must print, do so on recycled and unbleached paper and use both sides. Reuse items like envelopes, folders, files, paper clips.
• Dispose of electronics properly. They can be very harmful to the environment if they end up in landfill so Google your nearest recycling center.
• Don’t forget to participate in Earth Hour, a simple initiative with great magnitude. Turn off all your electrical appliances and lights for an hour, and encourage those in your community to do the same.

• Quit smoking. Cigarettes are merely toxins that are bad for the atmosphere and you. And you do your part to banish gross butts that ruin the landscape and contaminate water sources.
• Always turn off lights, appliances and taps that aren’t in use. Make sure you use eco bulbs and have your showerhead fitted with a water saving low flow device.
• Sun and air dry your laundry. If you must use your dryer, make sure the lint filter is clean.
• Use public transport. Convenient and cost effective, the more users, the most likely they are to keep improving it. Ride a bicycle when traveling short distances.
• NO bottled water. Lucky enough to live in countries where tap water is renowned for it’s purity and we’re still water buying cultures. It can take ten gallons of water to make a single half gallon bottle of water. Plus fuel to ship and countless other resources. Just say no thanks. Buy a durable water bottle and refill.
• Invest in quality versus quantity. Buy
• Start an eco-conversation. Spark a discussion and debate about the environment, about recycling and reducing waste, you never know who will listen and make a difference. Raise consciousness about these issues, it’s unfortunate and unbelievable how many people are so ignorant to them.
• And lastly, practice yoga. It’s a life altering regime and a fitness routine that requires no fancy gadgets or resources. Just you and a yoga mat.

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing comfort clothing, clothing designed according to the Colors of the Chakras and the best trendy, high quality  Fitness Apparel

*Photo credits: Matt Hannon, MissMalaprop, Iced Buddha, Leo.prie.to

Diary of a New Class

Writer Sheena trials a new holistic class to mix up her routine – yoga fused with the warm flow of Tai Chi and the strength and flexibility of Pilates. Read an excerpt from her fitness diary.

On vacation in a different town, I’m walking past the local health centre where I see a signboard with a starburst that reads ‘Body Balance: New class Tuesdays and Fridays’. The name rings a bill, I’d read about it once and I enquire within. The class description reads ‘Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.’

That evening, I’m back at the center with my yoga mat in my comfortable yoga apparel, I miss my group classes back home dearly. I do my sun salutations every morning but I lack motivation and memory to do my Hatha yoga routine at home. My friends joke that I’m a public yogini and it’s true. I need Murti, my instructor and guru to keep me focused.

But I’m apprehensive. Pilates looks a far cry from my usual exercises. I know we won’t be hooked up to any pilates machines and the class promises to be ‘simple and challenging’, but to be honest, my favourite thing about my yoga class is not the fitness aspect but the feeling of serenity I experience post practice.

There only eight others including the instructor and the class starts with a gentle, flowing Tai chi routine. ‘I could get used to this’, I think to myself, as I get into the grind. From there we move onto the ‘challenging’.

The music is uplifting and not jarring or intrusive which was one of my worries,  there’s almost a rhythm to the way the exercises are done and no body part is neglected. Deep squats, powerful lunges, stomach crunches, leg lifts, shoulder twists, all the asanas I’m used to and a new one. Sure, I’m used to the stretch of yoga but not so much the strength building techniques but I’m excited to tone my key muscle groups. And just when I thought I was done and was patting myself on the back for holding a position for as long as I did, I had to repeat it, not once more but three times.

When the last sequence was done, the instructor with her soothing voice guided us into a deep trance, while our bodies sunk deeper into the floor and the class ended with 10 minutes of a silent meditation after which I felt more alert and energized than I had my whole vacation.

I struggled to walk the next day but the pain was satisfying, comforting, a reminder that I needed a little kick to my routine. I went to three more classes over the next two weeks and it was great to spice up my regular yoga routine. In four short classes, my arms felt more toned and my legs had the strength of trees.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

* Photo credit: Flashard66

Yoga and Ayurveda: The Vedic Sisters

The renowned ancient therapies of yoga and ayurveda are considered sister sciences. These teachings have been practiced for thousands of years, both have their roots in the Vedas and share many similarities in their fundamental principles. Ayurveda is a Sanskrit term meaning ‘knowledge of life’. Yoga from which the word ‘yoke’ is also derived, means the unification of the individual body with the Supreme. You would find mentions of either science in each other’s texts.

Both yoga and ayurveda have their unique place and function, but intertwine often. But what both these two healing disciplines have in common, is that they teach man that he is a microcosm of the universe, his own temple which must be balanced in all aspects – physical, mental, spiritual and emotional. Neither yoga nor ayurveda are passive disciplines and require commitment and focus, and will reward a devoted practitioner with many holistic benefits that most modern sciences do not offer.  As yoga and ayurveda share not only philiosophical ideals but similar attitudes to nutrition, diet, hygiene, exercise, spiritual and purification practices, used in conjunction they complement each other so any practitioner can maximise his or her lifestyle.

Not surprisingly, in recent years, yoga and ayurveda have earned international popularity and gained entrance into many homes and health centres worldwide.

The idea of an instant cure or seeking immediate relief are alien to both yoga and ayurveda. Both prefer to identify the source of the problem and treat the body accordingly.

Ayurveda and Yoga both emphasize cleansing of the body for health and support of spiritual practices. Their methods are similar and work by expelling excess dosha and ama, or toxins, using the body’s natural routes of elimination. For instance, in Ashtanga yoga, shat karma or six purification processes and in Ayurveda, panchakarma or five cleansing techniques.

Both share the same metaphysical physiology made up of the chakras, nadis and the Kundalini shakti.

In Ayurveda, the belief is that as long as the three humors in the body, the elemental doshas – Vata, Pitta and Kapha; are present in a dynamic state of equilibrium, one will remain healthy. See our next article doshas explained.

Various yoga asanas and pranayamas can influence the various doshas present in the body by stimulating them. For instance, a pose such as Bhujangaasana (the cobra pose) will affect the pelvis, the seat of the Vaata dosha, by providing a stretch and strengthening it. Yoga postures can help tone the body, ridding the internal organs of toxins, which is one of the goals of ayurveda.

Conversely, yoga practitioners would find ayurvedic practices like abhyanga (massage) extremely useful in eliminating toxins and relaxing muscle tension. Without implementing at least some ayurvedic practices, the yogi may run the risk of experiencing only pure physical exercise.

Both Vedic sciences also advocate meditation for healing, and Ayurveda practitioners can avail of yoga benefits to attain peace of mind.

For optimal results and the ultimate healthy lifestyle, ayurveda and yoga should go hand in hand and be adapted to the individual. This is absolutely essential as the constitution will determine the manner in which they approach their practices.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to theColors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

*Photo credits: Omnos, Kerala Tourism, MyYogaOnline

Utkatasana: The Imaginary Chair

Often called the Chair Pose, Utkatasana literally translated from Sanskrit means powerful pose. To the eye it looks like somebody sitting in an invisible chair and although a task that gets easier over time, is not difficult to learn and is an effective addition to any yoga routine.

A deep squat, Utkatasana is a yoga pose or asana that demands poise and concentration and will reward the yogi with many benefits as it engages the strength of your lower body and provides a stretch for the upper. Utkatasana can help reshape your body as well as it tones the butt and quadriceps, stretches the calves, strengthens the core and exploits the hidden power within the body. Plus it stimulates the organs and heart, opens the diaphragm, strengthens and stretches shoulders, boosts stamina, and works at improving the immune system as well as the various joints.

Sometimes also called the fierce pose, Utkatasana generates heat within the body and employs the seat of power so you can literally ‘feel the burn’ which can be very satisfying. Over time however, the sitting position can easily be attained for longer without support, providing more and more of the numerable advantages listed above. Sparking the fire within the pelvis, that you will feel in your belly will aid you in radiating this energy out through the limbs as you perform this asana.

How to perform Utkatasana:

• Stand with your feet and arms in Tadasana or basic mountain pose
• Inhale deeply, moving your arms forward and overhead, palms facing inwards and on exhalation, squat as if you’re sitting on an imaginary chair, keeping your heels firmly grounded.
• Try keeping your thighs as parallel to the ground as possible, but you should be able to see your toes, so your knees should be bent just slightly forward of the ankles.
• Draw in the navel which should help support the spine and aid in dispersing the inner power you have tapped into. Tuck your tailbone in and gaze upwards slightly but do not strain the neck and jaw.
• As much as possible, keep the spine, head and raised arms in line. Make sure the arms are at the same level as the ears.
• Hold the position for four to eight slow and steady breaths. And on exiting the pose, inhale as you straighten the legs and exhale when returning the arms to the sides as in Tadasana. It’s important to remember to breathe through this asana and find your balance. Repeat.

Variations – to make them easier or more challenging can include keeping the feet at shoulder width to start with, optionally using a block between the thighs and squeeze to engage the abductors, keeping the arms perpendicular to the floor, performing the pose on tiptoes, keeping the chin level, etc.

Cautions – Avoid lower back pain by maintaining the natural lumbar curve of the back, avoid straining the shoulders and neck as this can cause sprains or dizziness.

But performed both traditionally and unconventionally, practicing Utkatasana as part of your daily yoga will prove extremely beneficial as over time this asana will strengthen the core and pelvis, which will enable you to hold the sitting position for longer and longer.

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to theColors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

*Photo credits: Photo by tarnalberry, myyogaonline on flickr

The Ever Popular Adho Mukha Svanasana Or Downward Facing Dog

Probably one of the first Yoga Asana or pose you learn and something you’ll keep doing through your years or yoga is the Adho Mukha Svanasana, also known as the downward facing dog pose. There is almost never a bad time to do Adho Mukha Svanasana in terms of yoga asana sequencing or even at any time of the day to stretch all those muscles.

The downward facing dog works as a warm up pose, a transitional pose, a resting pose and also a good warm down after both forward bends and back bends. It’s also a key pose in the Sun Salutation yoga sequence also called Surya Namaskar.

Benefits
As common or easy as this pose may seem, its benefits are numerable-
It increases the strength and flexibility of the shoulders and stretches the hamstrings, calf muscles (gastrocnemius and the soleus) and Achilles tendons and acts as an overall body stretch and strengthening pose. The posture is known to relieve the symptoms of menopause, improve digestion, relieve headaches, insomnia, back pain and fatigue. It’s even known to help prevent osteoporosis.

How to  do Adho Mukha Svanasana (Downward Facing Dog)

• From a position of all fours with your wrists under your shoulders and knees in line with your hips. Curl your toes under and lift your backside towards the ceiling.
• Elongate the spine and straighten the knees, spreading the fingers evenly and pushing down from your forearms.
• Let your head hand and try lowering your shoulder blades and broaden the collarbone. Look at your stomach.
• Pay attention to stretching the thighs and arms but using the abdominal muscles to keep the weight off them look towards your feet making this a resting pose.
• Try lowering your heels to the floor as much as you can.

Tips and Corrections to Perfect the Pose
If you feel pressure on the outer edge of your hands while in Adho Mukha Svanasana, lift you pinky fingers so the force is duly exerted through the index finger. If your wrists hurt, try to create space between the wrists and the arms.To do this, push your fingers into your yoga mat that should lift the pressure off the palms. Lastly, if your heels have a tendency to roll inward, rotating your legs, you have to pay close attention and look to your feet before entering into the final pose. This should help correct the alignment.

To Deepen The Pose and increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.

Variations
As a variation to the traditional pose and a little extra challenge, inhale and raise your right leg parallel in-line with your torso and hold for 30 seconds, keeping the hips level and pressing through the heel. Release with an exhalation and repeat on the left for the same length of time-

Another variation is the wide-legged adho mukha svanasana, with the legs spread wide apart-

Adho mukha svanasana with pincha mayurasana arms, where you’re on your fore-arms and heels lifted-

And Parivrtta adho mukha svanasana, where you twist your body and with your left hand, hold your right ankle and repeat on the other side-

For  special Yoga Apparel, yoga inspired clothing comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

*Photo Credits: photos by BeckyKP, whatnot, tarnalberry, Kelly Loves Whales on flickr