The Power Of Sleep

Sleep like a baby

Well, a quiet baby who loves to sleep. In the modern world, most adults aren’t sleeping enough. Frenetic lifestyles and busy schedules have most of us sleeping less than the required seven to eight hours a night. And it’s not a good sign. Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decreased immunity to disease.

There are many reasons to get enough sleep. Here are some.

Learning and memory: Sleep debt contributes to slower response to stimuli and does not process new information. Memory consolidation occurs during sleep, a process in which people commit data to memory. People who are well rested remember things better.

Metabolism and weight: Sleep deprivation alters the chemicals and hormones in the body that affect appetite and metabolism. Proper sleep ensures a fired up metabolism, while debt makes processing carbohydrates and removal of wastes sluggish.

Safety: Sleep debt contributes to a greater tendency to fall asleep unintentionally. Poor focus and lapse in judgment may cause accidents particularly while driving or operating machinery, errors at work or school, etc

Mood: Cranky much? Sleep loss may result in irritability and fluctuating moods. It leaves one unable to concentrate, with poor focus and little patience. And lethargy will settle in making one inactive.

Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, irregular heartbeat and poor immunity.

Disease: Deprivation of sleep can affect the immune system, depleting valuable hormones required for cell activity. Keeping up with sleep may also help fight disease including cancer.

Clearly, sleep is essential for proper functioning of the body and mind. For maximum performance at your forty winks and subsequently during the day, here are some tips that may help you sleep like a baby.

Eat several hours before you go to bed
Avoid large meals and beverages late at night. Too much food can cause indigestion which will interfere with sleep. Too many fluids at night can cause you to urinate frequently through the night.

Don’t consume alcohol, nicotine or caffeine
It might help you doze off but alcohol keeps you in the lights stages of sleep. When the sedating effects have worn off, you will find yourself restless, and also most likely dehydrated. Nicotine and caffeine are stimulants, whose effects can take upto 8 hours to wear off. Consuming them at night inhibits good sleep.

Turn off technology
Turn off anything noisy and bright that can be distracting. Don’t just watch one more episode, or click on one more link. You know what that does. Some electrical products buzz, and flash even in hibernation so turn them off.
Try dimming the screen, adjusting the room lights with a dimmer to enhance preparation for sleep.

Exercise (but not just before bed)
Exercise induces great sleep, but make sure you work out many hours before bedtime as a racing heart and released endorphins is the last thing you want keeping you up at night. Exercise in the morning or evening should have you set for the day and sleeping like a dog at night.

Unwind
Take time to relax before bed. A peaceful activity, such as reading or listening to soothing music can be made part of your bedtime ritual.

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 and comfortable  Fitness Apparel do visit YogacaraShop.com

*Image Credits : Pictures by bitzcelt, Frankincensy on flickr.

The Key To Meditation

How to Meditate

Modern life is frenetic and fast paced, and stress and over exhaustion are commonplace. But daily meditation can be beneficial in taking the edge off. One of the principles of yoga, meditation is the art of silencing the mind. The ultimate goal is to have a mind completely free of thoughts. Meditation does not discriminate. It is not religious in any way. It is about consciousness and being fully aware of ourselves and our thought process. As little as ten or fifteen minute spent in this state a day will help you find inner peace and balance and ultimately make you productive at all your other endeavors. In our introduction to meditation, we focused on the importance of meditation in yoga and our lives. Read on for how to meditate and why you should.

Some of the many benefits of meditation

- Meditation can make you more patient and tolerant and less bothered by little things.

- Meditation can make you detached from your thoughts, as if you and your thoughts are separate entities. This gives you a sense of control over your thoughts.

- It stops you being a slave to your thoughts. Control over your thoughts will help you block out negative thoughts as well as declutter your mind of unnecessary, distracting thoughts.

- Having a sense of control over your thoughts will also help you cultivate constructive and positive thinking, and be more creative.

- Meditation leads to better health. Stress can cause and aggravate disease. Meditation alleviates stress.

How to meditate

Allocate a time in which you feel ready to quiet your mind. It could be at sunrise before you face the morning, mid afternoon on a hectic day or late evening after a workout.

Choose a quiet place to meditate and sit in a position you find comfortable. Traditional cross legged is popular but it doesn’t really matter, just try to keep a straight back as it will assist proper breathing. You can even sit in a chair or lie down, but don’t fall asleep. Meditation requires you to be alert, even if it is a peaceful time.

Close your eyes if this will help you focus.

Some people use repetitive activities such as deep breathing, humming or chanting of mantra to help induce a meditative state. There are many mantras you can try. Find one that feels right to you or use the simple and powerful Om.

If not an incantation, use a word that reflects how you’d like to feel like ‘relax’, ‘calm’, ‘clarity’ and repeat that.

Mental quiet can be difficult to achieve at first so try concentrating on only one thing, such as a candleflame, a water feature or your heartbeat.

Once you can focus on a single thought with ease, trying throwing out any thought that pops into your head until you can achieve complete mental nothingness.

Aspire towards the inner silence. Meditate with intensity. Most importantly, be patient with yourself and don’t give up. Meditation should make you feel rejuvenated even if it seems tiresome at first.

Once you’ve learned to meditate, you don’t have to keep being seated in the lotus position in a private sanctuary. You can use any time you deem fit from during a busy commute to a boring movie to shut out the world and find your inner silence.

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 and comfortable  Fitness Apparel do visit YogacaraShop.com

Photo credits: connerdowney, HckySo on flickr

Bikram Yoga: Hatha made Hot

Bikram yoga, often also called hot yoga, may have started as a fad but is proving its longevity as a non conventional yoga form with specialized studios popping up all over the country.

Bikram yoga is derived from Hatha yoga, and is a series of twenty six yoga poses ideally practiced in a room heated to 105°F with a humidity of 40%. The Bikram yoga poses and method were selected and developed by Bikram Choudhury from whom it gets its name.

Thousands of practitioners the world over are breathing, stretching and maintaining poses in properly heated Bikram studios known as ‘torture chambers’. The reasoning behind the high temperature is that the warmer the body, the more flexible it is while the sequence of twenty six different postures are said to increase circulation and pump oxygen to every single organ and inch of the body, warming and stretching muscles, ligaments and tendons, in the order in which they should be.

Bikram teachers attest that 105°F is the optimal temperature for a practitioner to perform a posture with ease. Bikram Yoga employs heat to also further that detoxifying process, as the body’s impurities are flushed out of the body through the skin when a person sweats profusely. It employs a method known as the tourniquet effect, cutting off the blood supply in arteries and veins, creating pressure and causing blood to rush when released. Plus as anybody who practices Hatha yoga would agree the yoga itself makes a person feel pretty great, the heat being an added benefit especially in cooler climes.

The Bikram method uses both pranayama and postures, listed below. An 90 minute class would ordinarily have the entire sequence repeated twice.

1. Standing Deep Breathing or Pranayama
2. Half Moon Pose or Ardha-Chandrasana
3. Hands to Feet or Pada-Hasthasana
4. Awkward Pose or Utkatasana
5. Eagle Pose or Garurasana
6. Standing Head to Knee or Dandayamana-Janushirasana
7. Standing Bow Pose or Dandayamana-Dhanurasana
8. Balancing Stick or Tuladandasana
9. Standing Separate Leg Stretching Pose or Dandayamana-Bibhaktapada-Paschimotthanasana
10. Triangle Pose or Trikanasana
11. Standing Separate Leg Head to Knee Pose or Dandayamana-Bibhaktapada-Janushirasana
12. Tree Pose or Tadasana
13. Toe Stand or Padangustasana
14. Dead Body Pose or Savasana
15. Wind-Removing Pose or Pavanamuktasana
16. Cobra Pose or Bhujangasana
17. Locust Pose or Salabhasana
18. Full Locust Pose or Poorna-Salabhasana
19. Bow Pose or Dhanurasana
20. Fixed Firm Pose or Supta-Vajrasana
21. Half Tortoise Pose or Ardha-Kurmasana
22. Camel Pose or Ustrasana
23. Rabbit Pose or Sasangasana
24. Head to Knee Pose and Stretching Pose or Janushirasana and Paschimotthanasana
25. Spine-Twisting Pose or Ardha-Matsyendrasana
26. Blowing in Firm Pose or Kapalbhati in Vajrasana

Those who are interested in doing Bikram yoga should note that this is a high intensity yoga workout, and it’s best to try before you buy as it made not be tailored to everybody’s yogic sensibilities.

Some essential advice

• It is important to learn from a certified Bikram yoga instructor as they are versed in the appropriate training and knowledge to teach it effectively and safely.
• Invest in good quality yoga apparel. Less is more as the high temperature suggest less
• Carry your own yoga mat and towel to classes as you will be sweating buckets and sharing is out of the question
• Make sure you drink adequate water before and after class although many studios will allow you to keep water on hand. Dehydration is a common problem for Bikram practitioners. Being hydrated will also aid you in flushing out the toxins and enough water will also help you tolerate the heat better.
• It’s a good idea to eat before class, but not in the two hours prior. Minerals such as sea salt and potassium will keep you from feeling dizzy and nauseous.
• If you have health or heart problems, consult your doctor before signing on.

*Photo credits: photos by DennisSylvesterHurd, Ron Sombilon Gallery, GraceD on flickr.

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 and comfortable  Fitness Apparel do visit YogacaraShop.com

Reflexology

Healing through hands and feet

Reflexology, often called zone therapy is a science that believes there are reflex points in the hands and feet that correspond to the organs and systems of the body. Reflexology is considered an alternative, complementary, or integrated medicine method of treatment and involves the physical act of applying pressure to the feet and hand with specific thumb, finger and hand techniques without the use of lubricant. It is not used to replace proper medical treatment, but in conjunction with it or as stress relief. Foot reflexology is much more commonplace than hand although the latter is gaining more popularity.

Reflexologist say that the body is divided into ten equal longitudinal (vertical) zones, five on the right and five on the left. There are also three transverse lines, the upper region of the shoulder girdle, the waistline, and the pelvic floor. The belief in reflexology is that each organ or part of the body is represented on the hands and feet and that massaging the specific areas on the hands or feet can have therapeutic effects in other parts of the body. This works because pressure on the represented zone will stimulate the flow of energy, blood, nutrients, and nerve impulses to the corresponding body part and thereby relieve stress or ailments in the corresponding body part. Reflexologists claim that foot reflexology can cleanse the body of toxins, increase circulation, assist in weight loss, and improve the health of organs throughout the body. It is said to remove blockages to allow ‘qi’ or life-force into the organs, and improve energy flow.

Reflexology can be performed by a trained reflexologist or can be done by one at home using a reflexology chart, as seen in the images as a guide. The chart maps out the various zones that correspond to the body parts. To do it yourself -

Step 1) Familiarize yourself with the various zones and points as per the charts. The left hand or foot reflects the left side of the body, and the right hand or foot reflects the right side of the body.

Step 2) To warm up, apply pressure to the insides of the feet and hands to activate the spine reflexes and pressure to the outsides to activate arm and shoulder reflexes.

Step 3) Move on to the head and neck. The fingers and toes correspond to these and stimulate the brain, eyes, ears and sinuses.

Step 4) Massage the balls of the feet to activate the chest, upper back, heart and lungs reflexes.

Step 5) Focus on any other areas you think require attention. You might find lumps, hardened skin such as calluses, in any trouble spots that may call for more pressure, or more frequent practise.

There are also now many reflexology products available on the market from special footwear with raised nodules that massage the reflex points of the foot, enhancing blood circulation. There are also reflexology gloves and socks that will indicate zones for you.

Reflexology comes under a bit of controversy and is criticised as a working science as there seems to be a lack of licensing and accreditation. Although there are testaments to relief from reflexology there is also a absence of research and empirical evidence.

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 and comfortable  Fitness Apparel do visit YogacaraShop.com

*Image Credits : Pictures by thisisweeny on flickr

Alleviate Menopause Symptoms with Yoga

Menopause and Yoga

Menopause is the natural biological process that affects every woman’s life. In most cases, it occurs between the ages of 40 and 60 but can also happen at other ages because of ovarian illness, hormonal imbalance or removal of the ovaries. During menopause, a woman’s menstrual period ends permanently. It may be a gradual or abrupt process, a simple or a tumultuous one. Every woman has a unique menopausal experience.

Symptoms of menopause include irregular menstruation, changes in sexual desire, hot flashes, vaginal dryness and urinary problems, changes in appearance, sleep disturbances, palpitations and backaches. Apart from the physiological, it may also bring with it emotional changes, as the hormonal changes affect mood greatly.

Menopause is divided into two stages, pre and post. During premenopause, the most vivid ‘experience’ of menopause, one may begin to experience the signs and symptoms though she is still ovulating. An uneven rising and falling of hormone levels will cause her to feel hot flashes and variations in her periods. Postmenopausal stage is when you are about a year past your last period and your ovaries no longer produce estrogen and progesterone, nor do they release eggs.

Needless to say, it may be a little difficult for anyone to cope with the massive changes their body goes through during menopause. A good nutritious diet, not smoking, and reduction of stress are effective ways to cope with menopause and can aid in the prevention of any chronic ailments that can occur in the postmenopausal years while
practising Yoga is extremely beneficial in easing the menopausal process.

Menopause leaves women feeling out of balance and alien to their bodies. Yoga reduces the effects of menopause’s hormonal changes by balancing the endocrine system, and prepping the body to cope hormonal and glandular changes. Feeling fatigued is common but those who are inactive, feel even more so. Yoga practitioners who are already familiar with yoga, will definitely find it easier to cope with symptoms by reaching for their favorite restorative poses. However first timers should not be afraid to begin yoga during this uncomfortable time. Below are some particularly beneficial poses

Salabhasana or Locust pose :

This exercise massages the entire female reproductive tract, thyroid, liver , intestines and kidneys. It improves circulation and oxygenation to the pelvic region, thereby promoting healthier ovarian function. This exercise also strengthens the lower back, abdomen, buttocks, and legs, and prevents lower back pain and cramps.

Setu Bandhasana or Bridge pose:

This is an excellent exercise for stretching the abdominal and pelvic muscles. Menopause related vaginal and bladder symptoms are reduced by promoting better circulation and relaxation in the pelvic region. It is also helpful in reducing pelvic congestion.

Dhanurasana or Bow pose :

This exercise helps relieve menopause-related fatigue and lack of vitality, elevating your mood and improving stamina. The exercise also stretches the entire spine and helps relieve lower back pain and cramps. It stretches the abdominal muscles and strengthens the back, hips and thighs. It also stimulates the digestive organs and endocrine glands.

Our article on Energy Boosting Yoga contains five other poses that can are apt for a menopausal yoga routine and can be applied to yours – Adho Mukha Svanasana or downward facing dog, Uttanasana or forward bend, Pavanamuktasana or wind relieving pose, Balasana or childs pose, Virabhadrasana or Warrior II Pose.

Seven Ways to Boost your Mood

Seven Ways to Feel Better

Every so often all of us fall into a slump and require something different to a coffee to pep us up. Here are some things that will instantly lift your spirits when you’re feeling less than great.

Smile and laugh
Funnily enough, the behavior of smiling and laughing causes the feeling of being happy as much the feeling causes the behaviour, as it releases endorphins, the body’s natural feel good chemicals. You can make a conscious choice to change your mood by acting the way you want to feel. Smiles are contagious. Laughter connects us to one another, and teaches us about ourselves. Spend time with those you love, a small playful child or a cute dog, watch comedies that make you laugh, tell jokes, read humorous blogs and books.

Listen to music
Your favorite music will instantly banish the blues and boost your mood. Listen to a piece of music that reminds you of a special time, when you were feeling great and having the time of your life, and you will experience an instant mood lift. If you can’t think of any, introduce yourself to some peppy and melodic jazz, some playful hiphop, some big riffs with some resonating bass or some frenetic electronic. It will get your feet moving and your mood up.

Connect with nature
A big reason for dampened spirits is a lack of sunshine and a missed connection with the elements. Recycled air, hard flooring and harsh lighting can induce headaches and stress so get outdoors. Sink your feet into the ground, breathe deeply and take it all in. The fresh air, open spaces and the warm glow of the sun or the cold frost of the snow will kiss your cheeks and shoulders and make you feel better.

Banish negativity
The wrong relationships can be very toxic for your soul and mind, sapping all your energy and making you listless. Get rid of your emotional baggage by cutting out people who make you feel hurt, insecure and worthless. Avoid places that bring you down and experiences that are unfulfilling. Surround yourself with positive thoughts and strong, healthy relationships.

Fuel yourself
Most people wouldn’t use substandard fuel in their cars but will put all sorts of rubbish in their own system. The truth of the matter is you are what you eat and a lack of nutritious foods will make you feel flat. Avoid alcohol, caffeine, sugar and foods high in fat and sodium if you need an energy burst and mood lift. Load up on foods and supplements high in vitamins, minerals and antioxidants. Don’t forget fibre, as a sluggish digestive system will make you feel fatigued easily.

Be grateful
A great way to release worries and get happy is by being grateful for what you have (or don’t have!) Focus on the positive, say thank you to those who show kindness to you and count your blessings every single day. Life is unpredictable and nobody gets out alive. Live in the moment and be thankful for what you have.

Get active
Get that body moving. Inactivity leads to further lethargy and feeling worse. An active mind always accompanies an active body so set time aside to work out. Exercise releases endorphins which are a natural pain killer and stress reliever. Even a brisk walk or twenty minutes spent doing yoga will pump oxygen into your blood and have you feeling better. Try some energy boosting poses to help.

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 and comfortable  Fitness Apparel do visit YogacaraShop.com

Photo credits: Arnett Gill, iwona_kellie, D Sharon Pruitt, Iain Farrell,  on flickr

This Summer Head To The Swimming Pool For Yoga Class

Water Yoga: Beat the Heat While Staying Fit

Water Yoga a.k.a Aqua Yoga or Pool Yoga is yet another modern adaptation of the age old art of Yoga and a convenient way to beat the heat this summer without missing out on your fitness. Using the same poses as traditional yoga with minor modifications this type of yoga can be performed in any medium of water, be it a swimming pool, beach or lake taking things to a deeper level.

Aqua yoga is a great activity to take up after a high-intensity workout as a cool-down stretch or any time of the day on its own. Ideal water depth is chest-high, which provides the perfect amount of resistance yet allows you to crouch or bend a little as most poses require. Besides being just another type of yoga, performing yoga asanas (yoga poses) in water is recommended for people recovering from surgery or those with restricted movements as the water not only relaxes the muscles but also support your weight. Other than being a good restorative workout, water yoga allows you to work on getting deeper into a pose and holding it longer without fatigue.

Poses such as the Warrior poses, Tree pose, Triangle pose with the support of the pool wall and even back-bends against the wall are recommended for Pool yoga. Take the warrior pose for example- Place your feet leg-length apart, and lunge one leg forward. When your shoulder comes out of the water, slowly lift arms to the sky with the toes of your rear-positioned foot turned slightly inwards. Sinking your lower body into the water, lift the upper body (stretching out, at the ribs). Your arms should be straight. Squeeze the shoulder blades together and lift chest up and forward. Tuck your pelvis in and push your tailbone towards the pool bottom, keeping your feet aligned avoid moving your knee past your ankle. Ensure that your arms are beside your ears. Hold for 10 seconds to one minute, depending on your comfort level. Switch sides and hold for the same amount of time.

So this summer, if your sticky mat gets a little too sticky, take your practice into the pool and you’ll be chanting H2Om instead of just Om!

*Photo credits: photos by pocketmonsterd, randomtruth, Homies In Heaven on flickr.

Nourishing Yoga: Body, Mind and Spirit

The Reasons we do Yoga

Why do you practice yoga? Or why don’t you, if you’re one of our few readers who need convincing to begin? When I started to give up my vices, with every endeavor, with every new habit I’ve picked up and incorporated into my lifestyle, I posed the question ‘why?’

I started doing yoga as it embodies holistic living, and for me it was adopting a lifelong practice that took care of the whole of me, not just the blood and bones. Yoga means union in Sanskrit and helps you get in touch with yourself, and your true unconscious self. It is body, mind and soul food. Yoga does not discriminate either – you can adopt it into your lifestyle as a child or in old age, male or female, fit or fat, sick or well. If you’ve done yoga and kept at it, chances are you don’t need to read on. However if you’d like a little inspiration.

Body

Like many at first, I considered yoga just for the physical advantages. Because there are a multitude of body benefits to practicing yoga.

For one, it improves circulation, which makes the digestive and endocrine systems much more effective and it strengthens the immune system. Yoga practitioners have a much greater sense of vitality. Respiration is improved and the increase in muscle tone also helps fire up the metabolism.

From a aesthetic and health point of view, it lowers fat and improves muscle tone greatly, yogis and yoginis tend to be lean and poised, and look younger than their real age. And most definitely feel it. Physical energy is increased dramatically.

It also increases flexibility and strength not to mention stamina. Holding those poses requires endurance and it translates the same into daily life, making everyday tasks seem much easier.

Even those who are generally active sports persons claim that yoga provides them with a different physical training than their own activity. Yoga improves athletic performance. Many top athletes are devout yogis.

It is also a great pain reliever. Yoga can quickly rehabilitate the bodies of those who have suffered injury or undergone any type of surgery.

Mind

Yoga also teaches you to quiet the mind and remove distractions particularly helpful when trying to accomplish a task or attain a goal. Just like your body, your mind feels energized by yoga as opposed to tired. It will help you be more alert and focus your energy on where you want it to go. It improves concentration tenfold.

Yoga encourages clear, positive thoughts. It provides practitioners with clarity when dealing with difficult situations. It reduces stress by helping one relax and alleviating tension.

It also unlocks the mind and increases creativity. Yoga helps one surrender their ego which is vital to the creative process, and allows the mind to relax and ideas to flow from within.

Spirit

Yoga helps you get in touch with the emotional being, nourishing and soothing the spirit by creating a sense of well being and calm. Gives a sense of union, or oneness as its meaning implies by building awareness of your body, your feelings, the world around you, the needs of others.

Yoga also plays a big role in boosting self esteem and encourages self acceptance.

Practitioners feel more centered and balanced even when facing external distress be it everyday ordeals, life changing events or hormonal changes.

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 and comfortable  Fitness Apparel do visit YogacaraShop.com

Photo credits: lululemon athletica, Brenda-Starr, alicepopkorn on flickr