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.

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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.

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

Sadly, for most people, the outdoors is a place where they commute, purely transitional from one indoor space to another. They lack consciousness of the natural world, as they never fully experience it. Yoga outdoors will reward you with the awareness of the outside space, and a renewed presence of mind. Many studios have beautiful ambient lighting, or burning incense that create a distinctive mood once you enter but many are just a mere recreation, a replica of what nature has to offer. Sunkissed mornings, pleasant smells and fresh air. In the outdoors, you practice yoga with a certain awareness, taking careful note of your surroundings and feeling the true connection with the universe, as yoga (meaning union with the Supreme) intends. Enjoy the warm summer morning or the pleasant chill of autumn, dewy grass beneath your feet or a pink sunset as you practice stillness.

Take careful note of your surroundings and feel the true connection with the universe, as yoga (meaning union with the Supreme) intends. Ever consider why so many asanas reflect nature, animals especially? Enjoy the warm summer morning or the pleasant chill of autumn, dewy grass beneath your feet or a pink sunset as you practice stillness in the elements. Weather permitting, choose the time of the day that feels best and head out in your favourite yoga apparel with your mat or without if the terrain allows it. Find your rhythm in a spot you feel at ease. It doesn’t have to be far from home, not everyone has access to a lush forest or a peaceful riverbank. Your own backyard, Central Park, the beach, a tiny creek, a terrace garden, any location you feel is right will do.

Sink into the ground beneath you and breathe deeply. Enjoy the change from what’s most likely recycled air to increased oxygen as it floods your lungs. Allow your breath to fall in sync with the rhythms of nature – a chirp or a coo, a gentle wind, the crashing of waves. For a minute, forget about repetitions and encourage flow through your asanas, let nature dictate the sequence in which you perform your asanas. It will inspire and rejuvenate your practice.

If you feel distracted by the elements, change your thought. Rather than a challenge, think of the four elements earth, wind , water and fire as your guide. Meditate with the flowers and leaves, find your balance in the ground beneath your feet, release your worries into the wind, feel the sun on your skin and warming your bones, push yourself into a challenging pose that will create heat in the body, imagine your breath is like the tides, going in and out. Visualize these elements moving through you as you forget fancy flooring, air conditioning, humming lightbulbs, mirrored walls. Just you and the universe. Enjoy being a part of it and it being a part of you.

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* Photo credits: lululemon athletica, CrazyFast, Jordan Lewin, Shunpikie on flickr

If you are offered prenatal yoga classes at a nearby center, even better. You will most likely meet and gain the support of many other expectant mothers. But home practitioners don’t have to miss out. It’s important to check with your doctor if it’s okay and follow the trimester guidelines that will best exemplify what to do and what to avoid during a pregnancy.

Read on for of how to further incorporate some yoga practices into your prenatal lifestyle…

First of, anytime is a good time to begin practicing yoga in the pregnancy. The earlier the better, but some women suffer from terrible morning sickness and even low impact exercises may seem too intense. As the nausea subsides,  start to incorporate prenatal adaptations of yoga asanas as you deem fit. Be wary that you may overstretch in your pregnancy, as the body produces a chemical called relaxin that softens the pubic bones and ligaments for childbirth. But cultivate the right muscles and you will be rewarded in the birthing process. The following positions are my favorite recommendations for prenatal practice.

Viparita Karani or Legs Up The Wall
Inversions should generally be steered clear of during pregnancy but Legs Up The Wall, a passive, restorative inversion can be highly beneficial. In this mostly self explanatory position, the practitioner lies down on a mat and lifts his legs up the wall, perpendicular to the ground. This pose is well supported and gentle and does well to reduce swelling in the ankles and improve pelvic circulation. You can even touch the soles of your feet together (as you would in the Cobbler’s pose further below).

Cat-Cow stretch
Being on all fours puts your baby in an optimal position, (head down, back to your belly) increases spinal flexibility and strengthens the abdominals. The cat-cow stretch is also extremely useful for those experiencing any lower back pain. Get on your hands and knees, with your hands under shoulders & knees under hips. From this neutral position, inhale, lifting head & tail bone. Exhale, tuck tail bone under, round your back upwards, with your head down as if con-caving (cow) and con-vexing (cat) your back.

Hip Openers
And of course, try hip openers like Pigeon pose (Eka Pada Rajakapotasana), Cobbler’s or Bound Angle pose (Baddha Konasana) and the second Warrior pose (Virabhadrasana 2) which will relax the hips and groin making them more suited for childbirth.

Eka Pada Rajakapotasana

What to avoid:

• Avoid abdominal work. Allow your belly to relax and soften, which it will require for the stretch it endures during pregnancy.
• Avoid Pranayama, instead replacing it with deep inhalation and exhalation, a useful technique during childbirth.
• Avoid lying on the belly. For obvious reasons, avoid poses like Bhujaangasana or the cobra pose.
• Avoid lying on the back after the first trimester.
• Avoid deep twists that require twisting from the belly, instead incorporating low impact shoulder twists into your routine.

And most of all, remember to listen to your body and the inner voice of your yoga practise will be your best guide during this exciting time.
Slowly start to incorporate prenatal adaptations of yoga asanas as you deem fit.

*Image credits: massdistraction, pusspaw, myyogaonline, LollyKnit on flickr

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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

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

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

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 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-

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

Most yoga traditions have their own precepts on how to sequence an asana practice. Sessions usually start with a Prayer, chanting Omkar or Mantra for brief relaxation which helps students forget their anxieties, worries and let go of stress related thoughts. Asana sequences which follow can be linear where one posture follows another in a logical step-by-step direction, moving from less challenging to more challenging and back to less challenging poses. Other types of sequencing including sequencing movements within a pose, from one poses in the same category of poses to the next or from one category of poses to another all of which are important for a positive impact not only on your body, but also on your mind and emotions.

Here’s a look at some general principles or guidelines behind the order of doing yoga asanas-

• Always start with preparatory poses and movements to loosen the joints, align the ligaments, tendons and muscles at joints. Work on all joints and areas specifically joints like waist, knee, shoulder, wrist, ankle, neck etc.
• Standing poses are a good preparation for forward bends and also for back bends.
• Adho Mukha Svanasana is a good preparatory poses for almost any asana and also serves as good warm down or resting pose after both forward bends and back bends.
• Alternating between forward bending poses and back bends is not good. After a series of back bends, gentle forward bends is the best way of relaxing the spine however, going back and forth between the two is not practice and can weaken the spine.
• After deep forward bends consider doing a few twists to balance and release your spinal muscles.
• Move from heating poses or more strenuous poses to cooling poses, easier poses but don’t go back to heating poses.
• Warm down with easier poses towards the end of the session to bring your body back into a neutral mode in preparation for complete relaxation.

While there no definite order to do things or any set rules, a good sequence to follow is
- Warm up movements and exercises
-  Surya Namskar (Sun Salutation)
- Standing poses like Trikonasana, Parsvakonasana, Ardha Chandrasana
- Arm balances including full arm balance like Adho Mukha Vrksasana
- Inversions like Halasana, Sarvangasana and Sirsasana
- Back bends like Virabhadrasana, Bhujangasana and Dhanurasana
- Forward bends like Uttanasana, Paschimottanasana and Adho Mukha Svanasana
- Twisting asanas Parivrtta Trikonasana, Parsvottanasana
- Restorative poses like Adho Mukha Virasana, Supta Baddha Konasana followed by Savasana

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 Kelly Loves Whales and tarnalberry on flickr