7 Yoga Asanas to Stimulate Each Of The 7 Chakras

In our last post we saw how Yoga can be a means of energizing or stimulating our 7 main chakras or energy centers in our body to keep them balanced and functioning well. Here’s a closer look at 7 Yoga Poses for each of the 7 chakras to energize them –

1. Muladhara (Root Chakra)
Setu Bandha Sarvangasana (Bridge Pose)

This chakra located at the base of the spine is the force that keeps us connected to this Earth and is the base of our existence. It is associated with the feeling of groundedness. The backbend asana called the Setu Bandha Sarvangasana or Bridge pose which requires your feet to be firmly grounded while the spine raised, opens up and focuses energy to this root chakra.

• Lying flat on your back, hands palm down by your sides, bend your knees and bring your feet close to your bottom making sure your feet are parallel on the yoga mat.
• Pressing your feet firmly against the ground, lift your hips up towards the ceiling.
• Interlace your fingers under you, straighten your arms and press them down on the to mat to raise your back and chest higher.
• Roll your shoulders and draw your chest towards your chin.
• Stay and breath
• Release the pose, by releasing your hands back into the palm down position beside you, then bringing the your upper, middle then lower back and hips down. Knees are still bent
• Allow your knees to touch and rest

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2. Svadisthana (Sacral Chakra)
Bhujangasana (Cobra Pose)

The second chakra known as the sacral chakra is your sensing power station, connecting you to your feeling sensitivities or your inner child. It is situated in lower abdomen and womb area. Bhujangasana or the cobra pose emphasis that region and helps open up this second chakra.

• Lie flat on your stomach, palms face down on either sides just under your shoulders, elbows touching your body.
• Without using your hands for support, start lifting – forehead, nose, chin, shoulders and chest up as much as you can using your back muscles.
• Once you reach a point where you can’t go up higher, press your palms down on the floor and using your arm support slide your chest forward and higher. Your elbows should be touching your sides and not away from your body.
• Make sure the pelvic bone and your legs are not raised but firmly touching the ground
• Roll your shoulders back, opening the chest further, look upwards without cranking your neck and breathe
• To release the pose, using your arms support lower your body back down, face down and rest with your hands besides your shoulders.

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3. Manipura (Solar Plexus Chakra)
Dhanurasana (Bow Pose)

The Manipura chakra located in the area of the navel is associated with Will and Power. Dhanurasana or the bow pose is a great way of energizing this chakra as it works the region of the body where the pancreas, adrenal gland and digestive system is located.

• Lie flat on your stomach, arms stretched out by your sides.
• Reaching your arms back, take a hole of your ankles and breathe  normally.
• On an inhalation, lift your legs up from the thighs and your torso will raise too. Try not using your arms to pull you legs.
• Lift your torso higher, opening up your chest and breathe deeply while holding the pose.
• To release- lower your thighs until they are touching the floor and let go of your ankle to rest.

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4. Anahata (Heart Chakra)
Ustrasana (Camel Pose)

The heart chakra is the power house of the human energy system and the center of love and healing. It is also your link between body and spirit. The Camel pose or Ustrasana, raises your chest towards the sun and is excellent for opening this chakra.

• Start from a kneeling position
• Extend your arms behind you and as you open up your chest looking up and then backwards
• One at a time, take a hold of your heels while keeping your hips pushed forward so they are inline with your knees.
• Let you head fall back and open your throat, your chest towards the sky and breathe.
• To release, bring your head up and let go of your heels one by one coming forward until you are back in a kneeling position.
• Rest in vajrasana sitting on your heels.

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5. Visuddha (Throat Chakra)
Matsyasana (Fish Pose)

The Blue throat chakra is the center of our communication and rules the neck region including the thyroid, throat, trachea, neck vertebrae and mouth. It is also associated with the shoulders, arms, and hands, there fore Matsyasana or the fish pose is a good posture to open up and call attention to the neck and throat region.

• Lie on your back arms by your sides and slowly come up onto your elbows.
• Positioning your arms under your back as close together as possible, palms pressing down on the floor near or even under your buttock, with your weight on your elbows, lower your body back
  while puffing your chest.
• Looking backwards drop the crown of your head onto the floor and open up your throat.
• Hold and breathe, pressing your forearms and elbows to raise and open your chest up further.
• To release, push up on your forearms and elbows to raise your head off the floor. Then gently lower your body and head to a sleeping position.

See a specially designed Blue Chakra T-shirt with Rhinestone  ‘ham’ symbol dedicated to the Throat Chakra at Yogacarashop.com

6. Ajna (Third Eye/Brow Chakra)
Seated Yoga Mudra

The third-eye chakra located in our forehead, between the eyes is the key to our wisdom, learning and putting things in perspective. This seated mudra helps open up the tird eye and stimulates the brow chakra.

• Start in Vajrasana (sitting on your heels) back straight.
• take your hands behind you and interlace your fingers pulling your arms down and your chest up to straighten your spine further. Roll back and squeeze your shoulder blades together, opening up your chest.
• Now bend forward from your hips keeping your bottom firmly seated your arms still locked behind you. Allow your back to round over your knees and put your forehead (third eye) to the ground.
• Slowly raise your arms up behind you so your hands are reaching towards the ceiling, shoulders still rolled back and arms straight.
• Hold this position and breathe
• To release, lower your arms back down to your behind and slowly raise your body back to the seated position.

See a specially designed Red Chakra T-shirt with Rhinestone  ‘lam’ symbol dedicated to the Root Chakra at Yogacarashop.com

7. Sahasrara (Crown Chakra)
Continued from Seated Yoga Mudra (6th Chakra Pose)

The Crown Chakra is our connection to our spiritual nature and rules the entire connects to the central nervous system. Meditation in full or half lotus or even the headstand pose called Salamba Sirsasana helps stimulate the crown chakra. However from the seated mudra pose explained in the 6th chakra you may continue the following steps that focus on the 7th chakra – the crown chakra.

• Before releasing the your arms down from the last pose, from the same postion lift your buttocks up off your heels to come onto your knees.
• Roll your head from the forehead to come on the crown of your head, continue to keep your arms overhead and stretched.
• Focus on the crown of your head as you hold the pose and breathe.
• To release, come back to you forehead and lower your bottom back to your heels in a seated position and release in the same way explained in the 6th chakra posture.

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*Photo Credits: Photos by tarnalberry and Kelly Loves Whales on flickr

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The Fusion of Yoga and Dance

Let your Yoga moves shine with Dance

The almost rhythmic breath-synchronized movements in Vinyasa Yoga and other types of yoga are not that far off from a form of dance. That’s why a new fusion of the two activities is fast becoming all the rage these days. Yoga dance can be a fun yet hardcore fitness routine. The combination of the two brings  some serious cardiovascular benefits from the upbeat tempo of the music while the balance, flexibility and strength of the movements is what the comes from the yoga aspect.

So what does a yoga dance class entail?
In most yoga dance classes, not many people are game to just start dancing in front of a bunch of strangers, so gentle yoga postures and the usual yoga stretches are done to bring the body slowly into movement. Then comes the music and beat along with instructions to try a dance move inspired by the belly dance or African dance. Before you know it you’ll be gliding around the room, waving your arms in the air your hands in the air painting the walls as the music engulfs you in a full-on free-form dance groove. The dance prepares the body and muscles for a pose. It often helps you get deeper into the pose and more balanced and flexible without even realizing it. Dancing your way into poses encourages a state of mind that makes you open to possibilities. Dance is truly one of many ways through which one can explore an openness in ourselves that we’re often too guarded let down.

What makes the combination of Yoga and Dance any good?
The usual strictness and structure of performing yoga asanas is shed in this this fun new activity, which is quite liberating. The music and dancing allows people to loosen up and disregard comparisons with others for perfection of movement. It’s light, fun and comes from deep within ourselves. The free movements and stress release of dance yoga awakens elements of your own being through music and movement.

Unlike regular yoga which can often be a somewhat inward-centered, and a solitary experience, yoga dance is a complete group activity. After a class of yoga dance you’ll usually find yourself, red-faced, sweating and giggling with a bunch of people you hadn’t even known before. And once you’ve dance with them, what’s there in a little conversation which may perhaps lead to a real camaraderie.

Yoga dance classes are often designed to progress through the elements of nature: earth, water, fire and air. The music both reflects these elements as well as cleanses and energizes the Chakra system. The overall experience is sacred, sensual, silly and fun which can be described as celebration of life that lets you leave behind all the worries of the day and just enjoy your body, unconsciously opening the heart. If you aren’t in it for just the feel good factor, the sheer exhilarating aerobic work out for your body including cardio, flexibiliy, agility, strength inducing moves, without feeling like exercise at all will definitely sell it to you!

*Photo Credits: photos by [desta] and Listen Missy! on flickr

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

Yoga Vs Pilates: What’s the Difference?

The Combined Power of Yoga and Pilates

Two of the most common words thrown out there today when it comes to fitness- Yoga and Pilates. But what is all the buzz about? Why are they so popular? and most asked… What’s the difference between these two?

Yoga
Lets start with Yoga. As we’ve seen previously on this site (Read: Energize Your Body & Soul with these Different Types of Yoga, Yoga: A Spiritual Quest for Enlightenment) Yoga is not purely physical activity. In fact it aims at uniting the mind, the body and the spirit through a philosophical and spiritual focus. The physical aspect of yoga, i.e the poses, stretches and  postures are only one of the 8 parts of yoga. While this is the most focused on aspect of Yoga in the west, it only touches the surface of the ancient philosophy  of yoga which is complete lifestyle and not a mere exercise routine. Meditation plays a very important role in Yoga (Read: The Importance of Meditation in Yoga and Our Lives). At the same time however, Yoga can also be interpreted or adapted as a fitness routine as you will see in Power Yoga: The Physically Intensive and Exercise Driven Modern Yoga. While there are yoga props used in some types of yoga like Iyengar Yoga, you can practice it with only a yoga mat.

Pilates
Pilates on the other hand is purely physical. It focuses on strengthening the entire body, increasing muscle control, improving flexibility and coordination through exercises centered around the abdominal muscles, lower back and buttocks referred to as ‘The Powerhouse’. Pilates teaches six principles – concentration, control, centering, breathing, flow and precision. This trains the body to move efficiently with minimal impact on the body. Some Pilates exercises are done on just a mat, however, specialized equipment is used in Pilates such as the Reformer, which utilizes pulleys, springs and weight resistance to build strength. The principle behind pilates is to strengthen the core powerhouse (abdomin, lower back and behind) and allowing the rest of the body to move freely, which is why all its exercises abdominal intensive. If the center is strong, it enhances everything from posture to agility.

So Which Is Better?
This question is subjective to what an individual is looking for. Yoga meets the needs of a person looking for a low-impact, body toning fitness exercise that improves balance and flexibility along with, the tranquility, relaxation and balance of mind, body and spirit. Yoga will definitely help you stay fit, be more energetic, happier and peaceful in your overall life.

If you’re looking for a dynamic workout sans the spirituality, then Pilates is just the thing for you. With core focus on strengthening muscles, improving posture, stabilizing and lengthening the spine, Pilates is an overall vigorous workout and fitness routine.

However to get the best of both world’s you can always combine the two and practice them in conjunction of each other. Get the stretch from yoga, the strength from pilates, that’ll improve your yoga postures. Breathing techniques from yoga, to help in a pilates sessions and the relaxing tranquility from yoga meditation. Who said you can’t have it all!

*Photo Credits:  photos by Kelly Loves Whales, natalia.sanmartin and gio50000 on flickr

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

The Hottest Fashion Color Trends of Spring/Summer 2010

We’ve already seen the Fashion Trends and styles that you will want to get you hands on this summer, but what colors will brighten these looks? We’ve got the hottest hues that will make a splash in the Spring and Summer of 2010 right here!

As we’ve seen in previous posts (Read: All About Colors And What They Say About You), colors are a huge part of our everyday life in almost everything we do and have a profound and undeniable impact on our lives. They reflect  our mood and evoke different feelings. They say a lot about our personalities. Cheery colors like bright yellow reflect optimism and joyfulness, icy blues associated with water evoke a refreshing cool feel even if the weather is hot and orange represents energy & warmth but also shows playfulness.

Take a look at the latest information on Colors of the Season:

BOLD Yellow
Yes, the color of Sunshine, Sunflowers and Summer this year is non other than Yellow. This bold shade has recently been in the limelight as a popular red carpet choice of young celebrities. The lovely sunny spring weather calls for a splash of the vibrant lemony yellow on dresses, jackets and skirts.

Bleached Neutrals
As temperatures are on the rise sun-bleached shades like corals, champagne, tuscany and most commonly nude are creating a delicate palette to beat the heat. These bleached pastels provide the much needed soothing tones and are perfect for intimates, loungewear, fitness wear such as yoga, as well as for glamorous evening wear as seen across runways and red carpet events.

Icy Blues
Summer conjures up images of the ocean and it’s tropical turquoise color. Shades of blue with that icy cool feel will be very appealing these summery days as they evoke a feeling of escape.

Dry Earth
With nature and the environment under the spotlight, eco-friendly Earthy tones ranging from dark humus to dark bark, stone beige to puddle browns. You’ll see these shades teamed with a lot of natural fabrics such as cotton, linen, and silk.

Effervescent Brights
Bold, bright and daring best describes these shades that’ll complete the perfect summer look. Colors like candy orange, magenta, electric blue, eye-popping purple are up-beat tropical all the way. Bright colored dresses, accent pieces and accessories are Red Hot this season!

White
The classic summer color or non-color is back! Short flirty dresses in white are chic, fashionable and bound to keep you cool this as the temperature rises.

Experience the color in your every day life with stylish casual wear at Yogacarashop.com

References:
Spring 2010 Color and fabric forecast retrieved from
Fashionsnoops: http://www.fashionsnoops.com/
Stylesight: http://www.stylesight.com/
PANTONE Fashion Color Report Spring 2010: http://www.pantone.com/spring2010

Myth Buster: Yoga Myths Debunked

Clearing Common Misconceptions About the Practice of Yoga

There’s a lot of common talk, notions, assumptions and mistaken beliefs about Yoga, keeping people from trying it for the first time. But, just like other myths, a little knowledge on the subject can dispel the misconceptions and clear the air. Here’s a look at some Common Yoga Myths:

#1. Yoga Is A For Physical Exercise Only
This myth stems from the most widespread misconception of Yoga . A major contribution to this image of yoga lies in the fact that most information on the subject is always accompanied by a picture of a person twisting one’s body into an intricate pretzel or doing headstands or balancing acts. Well, it is hard to show the bigger picture of yoga with a photo, which is a school of thought that includes physical, mental and spiritual practices to bring about a complete balance in a person for their well being. The physical aspect of yoga called Asanas (yoga poses) is only 1 step of the 8 Limbs of Yoga. (Read more in: The 8 Steps of Yoga- A Spiritual Quest for Enlightenment). This disciplined path is chosen for the purification of our attachments to the temporary material world of form in search of greater spirituality and truth (which doesn’t mean it can’t be used to get you Madonna like arms and physical workout). This leads to the second misunderstanding about Yoga…

#2. Yoga Is Religious
While yoga plays an integral role in religions like Hinduism and Buddhism, it is not a religion in itself. Yoga is a 5,000 year old practice of meditation and lifestyle of greater consciousness which some may choose as a path to God, which ever they may believe in. In other words, Yoga is a path to spiritual consciousness or away to quiet the mind and connect with one’s inner-self.

#3. Yoga is Best Left to the Young and Fit to Practice.
This again comes from the misunderstanding that yoga is merely physical. When we hear the word Yoga many people have the fixed image of a thin, well toned woman contorting her body in a way we would think fit for Cirque Du Soleil. While yes, yoga requires some flexibility it doesn’t mean if you’re as flexible as a carrot stick you can’t practice yoga. In fact the flexibility comes eventually with the practice of yoga asanas and in the meantime there are hundreds of poses to get you there. Yoga is not competitive nor comparative, which is why you’ll notice the lack of mirrors in a yoga classroom. Each individual is different with different physical limitations. One may find certain yoga poses easier than others, but the most important is achieving proper body alignment in each posture. Poses can always be modified to make them more accessible. The Use of Props in Yoga is a great way of overcoming our physical while getting the best from each pose.

As for age, it plays no part in Yoga. The misconception that younger people are more fit and flexible than older folk is a myth dispelled by yoga teachers themselves. The most famous Yogis and Yoginis are not what you would call young, yet the perform and teach just the same proving older people can have the same level or more dexterity than youth. Yoga in fact is good for the problems that come with age like arthritis, blood pressure it’s what can helps us to age well, battle health issues and improve immunity.

#4. To Practice Yoga You Must Be a ‘Health Freak’ and Turn Vegetarian.
This is just not the case. This notion of Yoga is for “those earthy-crunchy weirdos” or “hippies” couldn’t be more from the truth. Yoga is practiced by millions of people and a huge number aren’t vegan or vegetarians even. Usually the people that turn to Yoga are looking for a healthier lifestyle and a spiritual quest. While vegetarianism is consistent with the non-violence which yoga advocates, many people turn to vegetarianism for the health benefits validated by the mainstream medical community to double it up with the health benefits of practicing yoga. It’s in no way a requirement or even asked of anyone choosing to practice yoga.

#5. Yoga is a Woman’s Activity
Yoga actually originated among men in India about 5,000 years ago. One look at World’s well-known yogis- Patanjali, B.K.S. Iyengar, Baron Baptiste, Bryan Kest should dispel this one. Yes, 72% of Yoga practitioners today are women and that makes it intimidating for a man to join a class, however most men that overcome the initial nerves will vouch that Yoga is a great great way to work out physically as well as bring about a balance in their lives, keeping them centered. After all, not just women look for peace of mind, good health and inner calm. So leave out the gender stereotyping when it comes to yoga.

So, let go of all these notions, assumptions and mistaken beliefs of Yoga holding you back from trying yoga for yourself. Grab a yoga mat and give a class a try! You’ll experience first hand the holistic benefits of yoga.

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* Photo credits: photos by Kelly Loves Whales, domananda, apolaine, milopeng on flickr.

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

 

2010- A New Year…A New Chapter- How to Start it Right

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.”
…………………….. ~Edith Lovejoy Pierce

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Every New Year brings with it, a new beginning fresh with hope and promise for the future. Just as when we were children, each school year was a chance to start all over, the New Year brings the same opportunity to All. A chance at making your own future, better and brighter!

The age old tradition of making New Year’s resolutions is testament to the hope New Year’s brings of change. “Out with the Old and In with the New” is the mantra we chant…but do we practice? We all start of New years full of enthusiasm and excitement, when the fireworks die down and the celebrations fade all we’re are left with are the blank pages of a year to come and an opportunity to fill it. Just like any book, the first Chapter is what engages us to keep reading and the start of our year is what sets the tone for the rest of the year. So, why not start off the new year right with a positive boast that’ll give your life direction? Don’t know where to begin?

Here’s a few practical and not ‘easier said than done’ steps to staring off the New Year with the right kind of ‘BANG!’

• Reflect. This step is crucial to identify what your looking for in the new year. Reflect on the past year to see what went well for you, so you can continue that and the area you need to work on to change or simply improve. Look at all aspects of your life from your love life, career, family life, health to financial standing, social life and so on to truly see what change you’d like to bring for the new year.
• Let go. Say goodbye to anything negative you’ve been holding in the past year. Grudges, bad feelings, unresolved issues and negativity needs to make way for the good. Forgive those who have wronged you or let go and move forward.
• Goals. A little planning goes a long way especially when it comes to life. Many may disagree and say Life constantly changes and it’s best to take it as it comes. But, the happiest people are the ones who direct their life in the direction they want. Take charge of your own life instead of drifting through it without that sense of accomplishment. Decide what will make You happy in each aspect of your life and work towards it!
• Chapter-by-Chapter. Don’t make resolutions for the whole Year all at once. Work at it chapter-by-chapter, maybe month-by-month or week by week whatever works best for you. Try setting a few goals to achieve or to focus on for a month. If you do good, continue at it while taking on something new. It can be anything from eating healthier and taking up Yoga to starting a budget or volunteering to help out at an old folks home weekly. Whatever you choose, the point is not only to accomplish them, but also to keep at it.
• Live. Lastly, in the rush of things, don’t forget to Live, Laugh and Enjoy Life! Enjoy and appreciate the people in your life, the simple things that make you smile and moments that make it worth it!

Here’s Wishing you A Happy New Year and a Better, Brighter and Fuller Future!
~ From everyone at Comfort In Style Magazine and Yogacara

* Photo credits: Photos by zzilch, Optical illusion, robotography on flickr

5 Yoga Asanas (Poses) For a Toned Stomach

Yoga for your Abs

Most people will tell you their problem areas when it comes to fat is their stomach or abs. If asked about the one area they wished to improve their body, they would like nothing more than to have a flat tummy or better still abs of steel (aka a six pack). Exercises targeted at toning and building abdominal muscles, usually take a long time to show results and require you to perform the same move repeatedly to achieve that lean middle. Abs exercises like abdominal crunches or sit-ups may strengthen the front of your abs, but they do little for the rest of your body. In fact, they can actually lead to a flattening of the lumbar curve, creating a weakened spinal structure. The cost of being a six-pack junkie can be quite high considering your flexibility and freedom of movement is in jeopardy with the wrong exercises.

Instead of obsessing about fat on our tummies and aiming for rock hard bellies, we’d do better to focus on strengthening our torso which is key support to our lumbar spine. Considered it’s the core of our body support, the abdominal muscles assist breathing. They also hold and protect the organs of digestion in our body and are crucial for body alignment. Through Yoga Poses and breathing exercises you can develop the perfect balance of abdominal strength, get a toned stomach over time and best of all will help find your center, which improves balance.

Here are 5 Yoga poses to Strengthen and Tone (but not tense) your Abs:

Navasana (Boat Pose)

• Start from a seated position with your legs together stretched out straight in front of you, knees pulled up, thighs tight and toes pointed up towards the ceiling .
• Keeping your your feet together slowly bring your legs straight up to a 45 degree angle while inhaling without bending your knees.
• Without letting the spine collapse, but leaning back naturally as your legs are raised, your body should take a “V” shape.
• Raise your arms stretched out in front of you till shoulder level.
• Balance the entire weight of your body the sit bones. Hold the pose for a count of 8 and then slowly release your arms and legs down while exhaling.
• Beginner Tip: For a half boat pose bend your knees with the calves parallel the the floor.

Trikonasna (Triangle Pose)

• Start with your legs 4 feet apart. Heel and toes inline. Both arms raised to shoulder level, palms facing down.
• Now tun your right foot to the right, keeping your hips facing straight (put your hands on your hips and straighten them if needed).  Make sure your knees are pulled up straight and thighs are tight to deepen your hip crease.
• Palm upwards, raise your right hand above your head touching your ear while keeping your left hand in line with your shoulder and start stretching down with your right hand towards your right foot, while exhaling.
• Reach down to your shin, ankle or onto the floor inside or outside the right foot, whichever is comfortable for you.
• Ensure your shoulders are in line with each other, as you open your chest and look up toward your left hand fingertips.
• Repeat on the left side.
• Beginner Tip: If you cannot reach the floor without bending the knees, use a yoga block on the floor to rest your hand.

Ustrasana (Camel Pose)

• Start by sitting on your heels with your knees close together and your calves parallel with each other.
• Come up onto your knees. Use a blanket under your knees for padding if you would like.
• Keeping your hands on your hips start looking up all the while stretching your torso and leaning back, opening your chest.
• Slowly release your hands one hand at a time and grasp your heels.
• Pull your hips forward, arching your back so that they are inline with your knees and not falling behind.
• Drop your head backward, opening your throat. You should feel your chest and abdomen muscles stretching and keep the weight on your arms.
• Beginner Tip: use blocks on either side of your heels if you can’t reach.

Bitilasana – Marjaryasana (Cat – Cow Stretch)

• Start on all fours, with your spine straight keeping the neck, shoulders and hips in line.
• While inhaling, curl your toes under the heels and starting from your tailbone to the neck gradually drop your belly and look up towards the ceiling. This is known as Bitilasana or Cat pose
• Hold the pose for 5 seconds.
• On the exhale, release your the tops of your feet to the floor. Drop your head and round the spine.
• Look at your navel and hold for 5 second. This is Marjaryasana or the cow pose.
• Repeat the Cat – Cow Stretch on each inhale and exhale for 5-10 breaths and then return to neutral straight spine position.
• These poses performed in succession at the start of a yoga session  like a rhythmic sequence increases spinal flexibility and abdominal strength.

Adho Mukha Svanasana (Downward Facing Dog)- Plank Pose

• 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.
• 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.
• From the downward facing dog, lower your torso until your shoulders are inline with your wrists and your body is in a straight line.
• Lift your head in line with the spine and without letting the chest sink push back with the heels. The weight of your body comes on your arms. This is the Plank pose
• Move back and forth between the downward facing dog and plank pose without changing the distance between your feet and hands to strengthen the spine and abdominal muscles.

*Photo Credits: photos by D Sharon Pruitt (Pink Sherbet Photography), myyogaonline, apolaine, tarnalberry on flickr

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

The Health Benefits of Yoga

Lead a Healthier Lifestyle by Practicing Yoga Daily

Everyone knows physical benefits of regularly practicing yoga, the increase in flexibility, improvement in muscle tone and strength as well as overall better posture. But, this 5,000 year old practice  is more than just a trendy workout as it has been called. Its millions of followers are enjoying a host of health benefits. The balance Yoga brings the mind, body and spirit through body poses, controlled breathing and more importantly meditation is associated with a number of health benefits which are medically and scientifically recognized the world over.

Here’s a look at some of the Health Benefits associated with Yoga:

Circulation
Through the practice of yoga poses along with breathing exercises, Yoga improves blood circulation. By improving circulation, nutrients and oxygen are better transported throughout your body resulting in healthier organs, skin and brain.

Respiratory System
Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga helps decrease the respiratory rate through a combination of controlled breathing exercises and better fitness. By learning how to control breathing during exercise, it maximizes the absorption of oxygen-rich air for your body which in turn helps reduce respiratory related health problems like asthma, bronchitis and clear the nasal passage and sinuses.

Relieves Stress
Stress is an increasing health issue nowadays. Stress causes your muscles to tense, the heart beat faster, a change in breathing patterns and the secretion of more hormones that increasing blood sugar levels as well as raising blood pressure. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body.

Heart Disease
Several trials have found that yoga can lower blood pressure, cholesterol, resting heart rates and help slow the progression of atherosclerosis—all risk factors for heart disease. A combination of lowering heart rate and improving oxygenation to the body, both these benefits of yoga help in reducing the risk of heart diseases.

Cancer
Research has shown that patients fighting or recovering from cancer who do yoga benefit from a number of advantages. The results of a study in which women with metastatic breast cancer, attended eight weekly yoga sessions and the doctors found that the women had much less pain and felt more energetic and relaxed than others who hadn’t done any yoga. Cancer patients who practice yoga are said to gain strength, raise red blood cells, experience less nausea during chemotherapy and have a better overall well-being.

Back Pain and Arthritis
Yoga involves doing yoga poses in a slow, deliberate manner. It helps reduce spinal compression and improves the overall body alignment which reduce back pain. However, if the poses are incorrectly practiced it can make back pain worse. During a pose gentle pressure exerted on the joints which is an excellent form of exercise to relieve arthritis symptoms. Yoga physically helps loosen all the bodies muscles and therapeutic to the joints.

Menopause
Studies have shown that women who took yoga classes which use props to support the postures, reported a 30 percent decrease in hot flashes, one of the side effects of menopause. Women who took Yoga classes for longer plus reported less physical and sexual discomfort as well as reduced stress and anxiety.

Apart from these health benefits that yoga has shown to help, there are other emotional perks to be gained from a consistent yoga practice as yoga aims at achieving a balance between ones body and mind. Yoga elevates overall mood and well being of a person and is said to help battle depression and anxiety. It is also said to improve concentration, memory and through meditation techniques makes a person more calm and composed with a positive outlook on life.

*Photo credits: Photos by Mahesh Khanna, pikimota, Andreas D., Dave77459 on flickr

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Master The Art of Giving This Holiday Season

The True Spirit of the Holidays lies in Giving.

The holiday season is once again upon us, bringing  lots of  joy, highlighted by the fellowship of our family and friends and the spirit of generosity. But, in today’s world it’s easy to lose the true spirit of the season, often masked in material things. So much of the true essence of both Thanksgiving and Christmas is lost these days that we’ve changed even the greetings to “Happy Turkey Day” and “Merry X’mas”. Underneath all the shiny new toys, luxurious gifts, brand new clothes, holiday decorations and decedent food we’ve forgotten the real way of celebrating the days that were marked special for a reason. We’ve stopped celebrating from the bottom of our hearts.

This holiday season presents a wonderful opportunity for us to move deeper into the loving nature of our own higher consciousness. It’s time to be the change we want to see in the World and there’s no better way to start than by GIVING.

There is an art of giving that we must learn. It’s more than putting a few coins in a cup and walking away. It’s not just giving a part of what we have in surplus. It’s more than the smug satisfaction that someone saw us donate to a cause or giving with the hope to get something in return. This type of giving is not a sign of a big heart. The art of giving goes a little further.

The real spirit of generosity and giving lies in giving not material riches or even what we have, but in giving of ourselves in entirety and more. More? you may ask. Yes. In giving another your love, attention or time, confidence or hope, compliment or good wish, you will receive much more of the same in return. If by giving you feel lighter and happier, it’s a sign of giving from abundance. When you truly give with the right intentions, the more you give the more you should feel you have gained. You should feel pleasure in the act of giving itself.

Winston Chruchill rightly said: “We make a living by what we get, but we make a life by what we give.”

A great form of holiday giving is to see the goodness in another and to recognize, acknowledge and reflect this goodness back to another. In the spirit of  the holidays this year, overcome the material giving and embrace the spirit of the light rising with the dawning of a loving consciousness that is truly unlimited. Unlimited in Giving. Unlimited with Love.

* Photo credits: photo by juliecampbell on flickr

Colors and You: Color Symbolism and Effects of Color in Our Lives

All About Colors And What They Say About You

Nature’s gift to us ‘Light’, brings with it a whole spectrum of what we call Colors/Colours. A huge part of our everyday life in almost everything we do, colors have a profound and undeniable impact on our lives and say a lot about our personalities. Each color symbolizes different things and invokes different emotions. We are drawn to certain colors for a reason, from clothing choices, colors in our homes right down to the foods we eat. Colors reflect our inner attitudes and emotional states. Knowing more about each color and understanding their effects can help us truly benefit from making colors a way of life and not just a ‘feel-good’ preference.

The Symbolism & Effects of Colors
The Symbolism of Colors comes from its use as a symbol or to representation of something as observed across time. The Symbolism of Colors differs in different cultures around the World. Here’s a quick look at the most common representations & symbolism of the basic colors-

Blue

Symbolism of Blue
A hot favorite of a lot of people, Blue is a non-threatening and confident color. Seen as a color of confidence, it represents stability, loyalty and trust-worthiness among other traits like security, wisdom and dependability. Hence Blue is the predominant color chosen for police officer uniforms and business attire.

*Blue is the color of the throat chakra

Effects of Blue
Blue is the dominant color of natures elements – the sky and water. It is perceived with a cooling and calming effect. Darker shades like Navy blue and Royal blue are said to convey richness and even superiority, while lighter shades have soothing undertones with a  serene or sedate effect. Bright electric shades of blue are dynamic and express exhilaration.

Green

Symbolism of Green
Nature is the most representative of this color, which is why Green is the fore running color in any eco-friendly movement. Regarded the color of eternal life, green also symbolizes good luck, peace, vitality, fertility and wealth (which explains the choice of green for currency). Its extremes symbolize envy (”green with envy”), jealousy, disgrace (in China) and greed.

* Green is the color of the heart chakra

Effects of Green
Due to it’s association with nature, green has a calming effect and is the color of rebirth and renewal. Lighter shades like lime with undertones of yellow have a tranquil and refreshing effect. Green being the color of Peace denotes balance, harmony, and stability.

Red

Symbolism of Red
This intense color has many associations across various cultures. Symbolizing danger, intensity, love and passion, it’s a bold color with strong meanings. As the color of blood and fire, red symbolizes war, heat, bravery, strength and aggression. Red, also, typically conjures up symbols representing love, sex and romance. In some cultures like in China red denotes purity, joy, prosperity and celebration.

* Red is the color of the base or root chakra

Effects of Red
Recognized as a stimulant, Red evokes strong emotions such as excitement, strength, danger, passion, and aggression. This attention seeking color is often more effective in smaller doses than than all out red. Deeper shades like maroon, burgundy, ruby, blood red have more subtle effects as compared to crimson, scarlet, tomato and flame red.

Purple/Violet

Symbolism of Purple/ Violet
Purple is the color of royalty. Highly symbolic of spirituality, purple is used a lot in religious ceremonies and by priests and leaders. Embodying the opposite colors red and blue, purple represents a middle ground or balance of the two contrasting colors. In some cultures however, it represents mourning.

* Violet is the color of the crown chakra

Effects of Purple/Violet
This color is uplifting and encourages creativity and spirituality. Deeper shades like plum, mauve, wine, eggplant associated with royalty, sensuality, and enlightenment. While lighter shades with a blue undertone like violet, orchid, lavender and lilac are more romantic, feminine and delicate.

Orange

Symbolism of Orange
Another attention seeking color like it’s relative Red, Orange represents energy, happiness, balance, warmth and enthusiasm. Not considered a serious color orange symbolizes playfulness and sparks a lot of controversy.

* Orange is the color of the sacral chakra

Effects of Orange
Less intense than red with the cheerfulness of yellow, orange is an energizing color. It is a vibrant color which stimulates a variety of emotions like kinship, warmth and a sociable attitude. Its also stimulates the appetite.

Yellow

Symbolism of Yellow
The symbol of sunlight and optimism, yellow shines with cheerfulness, joy, hope and intelligence. The color of gold, yellow is a sign of wealth. On the flip side however, it represents hazards and deceit.

* Yellow is the color of the solar plexus chakra

Effects of Yellow
This very visible color draws a lot of attention. It denotes happiness and is quite perky. It helps create excitement and also instills hope. It make one feel youthful.

Also Read:

Heal Yourself Through Color

* Photo credits: photos by lemuelinchrist, Furryscaly, www.butkaj.com, Dennis Wong, niseag03, FotoosVanRobin, Seamus Murray on flickr

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