5 Tips To Achieve An All-Day Namaste

How to keep a clear head and calm spirit in the hours following your favorite yoga class:

Your 6:30 a.m. yoga class leaves you feeling rested, focused and grounded for the day ahead. Then your first set of work emails pour in, you get caught in commuter traffic and spill coffee on the front of your pressed suit.

Many of us enjoy yoga because it begs a certain lifestyle of peace through the chaos of our regular days. And while we may be able to strike a confident Warrior Pose in the quiet moments before the swell of our responsibilities come into play, those attitudes can be lost in moments of high stress and unexpected pressure if we’re not careful to keep a healthy mindset in check.

Here are a few ways to combat the daily catch-you-off-guard surprises for an “all-day namaste.”

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1. Breathe

According to an article from Johns Hopkin’s School of Education, anxiety has the power to invoke the “fight-or-flight” reactions in our bodies. This can result in physiological responses such as muscle tension, increased blood pressure and shortness of breath.

Taking a moment to focus on taking full, expansive breaths can help clear your mind and realign your focus.

2. Take a Walk

According to this New York Times article – which features a study conducted by the Scandinavian Journal of Medicine and Science in Sports – taking a few minutes to walk away from your desk can work wonders in balancing your mood and stress levels.

The article claims that those who focus on moving throughout the day, “tend to be more calm, alert and happy than people who are inactive.” So get up and get moving!

3. Strike Your Favorite Pose

Sun Salutations aren’t just for the yoga studio: take a few minutes throughout the day to adjust your body to a place of centered strength. If you work in an office, check out this Health.com article for poses to try at your desk.

4. Journal

Take time to reflect on the aspects of your life that you’re truly thankful for every day. Standing in the middle of dirty dishes and a pile of laundry? Repeat to yourself of what you appreciate about your home.

In the midst of a pressing work deadline? Remind yourself what you love about your career, or reflect on how far you’ve come in your career and the goals you’re making progress toward.

Meditating on the positive aspects of your day will help you retain the proper perspective to overcome daily hurdles.

5. Make Additional Healthy Choices

Committing to the art and spiritual practice of yoga holds many health benefits for those who dedicate time to it regularly. However, following up your classes with a healthy diet, generous heart, getting an adequate amount of rest and drinking plenty of water can have a tremendous impact on your daily well-being.

Yoga is more than a class. It’s a lifestyle. And the more focused intention you give to your overall health in any waking moment, the more benefits you’ll nurture in your mind, body and spirit.


Avoid Signs of Aging with Yoga

Can Yoga Really Keep Me Young?
Apart from spiritual benefits, studies show practicing yoga wards off tell-tale signs of aging.

It’s no secret that the implementing regular exercise into your weekly schedule along with maintaining a healthy diet can have significant impact on your weight-loss goals and overall sense of wellness.

Not to mention the added benefits of a clear and focused mind for your day-to-day.

But, did you know that incorporating the practice of yoga into your weekly exercise regime can actually weigh in on your well-being outside of weight loss? In recent research, various studies suggest that yoga can actually combat the tell-tale signs of aging.

Here are a few ways yoga can have an effect on anti-aging, and leave you feeling younger each time you roll out your mat:

Increased Flexibility

We’re not just talking about wiggle room in your weekly schedule. We’re talking about the prolonged stretching, reaching and poise that weekly yoga classes incorporate into your everyday.

The stretching that you experience during poses in a yoga class improves blood circulation to your body’s muscles and helps them move effectively. This not only gives you the best bang for your buck as far as exercise is concerned, but it also can improve your performance in your other favorite activities.

Plus, this increased range of motion can have a tremendous sway on the future of your body. 

Back Bone Connected from the Hip Bone

Over time, our bones begin to deteriorate. And, unfortunately, conditions such as osteoporosis are out of your control as far as genetics and age are concerned. 

Further, according to the Centers for Disease Control and Prevention, millions of Americans aged 65 and older fall each year; one out of five of those falls cause serious injuries such as head trauma or broken bones. But it should come as no surprise that an active lifestyle and healthy eating habits can work to reverse the affects aging has on your body.

This article in The New York Times suggests that implementing a yoga routine can have a major impact on strengthening bone health, posture, reduced physical stress and the avoidance of serious injury as a result. 

What Were We Talking About, Again?

Life is full of enough distractions when you can remember where you left your keys.

While some of the specific neurological benefits of meditation are unknown according to research in Biological Psychiatry, meditation can actually impact the brain in many positive ways.

A study referenced in this Live Science article suggests that not only did participants aged 55 years and older experienced improvements in visual-spatial memory, but also saw improvements in anxiety and depression symptoms after three months of yoga training.

Feel Good. Look Good.

In the end, yoga has countless mental and physical benefits. There’s a positive feedback loop to incorporating healthy habits into your weekly routine, and it’s never too late to start.


How Yoga Can Help Combat Anxiety and Depression

Striking a pose goes way beyond the body. Here’s how yoga can help combat anxiety and depression:

Life is full of dynamic pressures.

Work, social expectations, daily commutes and finances – even fun activities, like hobbies and volunteer work – play large roles in how we allocate our time resources and mental energy.

Prioritizing room in your busy schedule for physical activity, ensuring a healthy diet and adequate sleep is difficult enough – but factoring in checks for your mental health?

Really, who has the time?

With the added pressures and demands of upcoming holidays with their mismatched routines and hectic traveling schedules, taking a break may seem like not only an unattainable goal, but some sort of cruel joke.

How is Stress Hurting Our Bodies?

The effect of mental strain on the human body is real, and according to The American Psychological Association, chronic stress in the United States is on the rise – with nearly four in 10 people reporting that they feel the strain every day.

Repercussions of this stress can manifest in several ways. The first and most seemingly innocuous symptoms come in the form of headaches, muscle tension and disrupted sleep.

But if left unchecked, these symptoms can bubble to the surface of your life in behavioral issues such as overeating, substance abuse, and “angry outbursts.” And the setbacks your personal health goals bear much more weight as a result.

How Can Yoga Help?

According to the Mayo Clinic, “a number of studies have shown that yoga may help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being.” The practice’s focus on breathing and meditation not only relaxes the body, but also the spirit and overall sense of wellness.

And those battling depression, anxiety and even post-traumatic stress disorder (PTSD) can benefit from the “tamed stress response” that comes with doing yoga regularly according to a recent study from Harvard Medical School.

This can help regulate stress, making it easier for yogis and beginners alike to combat its tell-tale tension symptoms before they even begin. 

Earn Focus. Save Time.

All-in-all, adding yoga to your workout routine is scientifically proven to help alleviate stress and help you focus on what truly matters in your life. Grab control of your stress and take back your time and energy. Take a break, and thank us later.


Can Yoga Help Heal My Chronic Pain?

Suffering from migraines, arthritis, fibromyalgia or lower back aches? Give this mind-body practice a try.

100 million Americans suffer from chronic pain in some fashion or form every day, according to the Institute of Medicine of the National Academies.

It’s an epidemic in our nation that exceeds those affected by diabetes, heart disease, strokes and cancer combined.

For many, this is more than an everyday nuisance. It’s a colossal hindrance to your body and can have a major impact on your mental well-being as well.

Chronic pain can come in many different shapes, sizes and areas of the body, including migraines, arthritis, fibromyalgia and back pain.

The most common cures for these serious aches and pains?

Expensive trips to specialists and prescription medications relieve cases of extreme discomfort. To make matters even worse, these medicines are highly addictive; with middle-aged adults leading the statistics in the likelihood of prescription painkiller overdose rates.

So, what’s an uncommon cure for such a common problem so many older adults in the nation face in their daily lives?

An article released by the Harvard Medical School says practicing yoga can help, and even go as far as to relievechronic pain.

The article references a study published by the Annals of Internal Medicine that surveyed 313 individuals suffering lower back pain.

Their research concluded that “a weekly yoga class increased mobility more than standard medical care for the condition” and that “yoga was comparable to standard exercise therapy in relieving chronic low back pain.”

How does it work? 

Psychology Today says regularly practicing yoga has an opposing impact on brain structures triggered by the effects of symptoms such as depression, anxiety and impaired cognitive function.

Meaning: your brain has the potential to be altered by chronic pain. And with its focus on deep breaths and mental relaxation techniques, yoga can actually “increase grey matter in brain volume and white matter connectivity” for those who make it a part of their regular workout routine.

If You’re One of the Unlucky 100 Million:

Incorporating this practice into your life is a bona fide alternative, drug-free treatment to the aches and pains that ail you. Why not try a fun and even more importantly, an effective means to an end of your chronic pain?


Eating Tips for a Healthier and More Flexible Body

Maintain these important reminders in your weekly nutrition goals for a healthier and more flexible body.

We all know when it comes to losing or maintaining weight, exercise is only half the battle – if that.

There are no shortcuts on the road to healthy living. And while for many the logic of working out to combat a few extra calories (especially around the holiday season) seems sound, the fact of the matter is to maintain or lose weight, making the right food choices is more important than exercise.

According to this article by the New York Times, when it comes to obesity rates in America, “being active is probably not a key determinant in…an unhealthy weight.” The article goes on to refer to research that concludes over time, adults with exercise programs wind up “burning less energy with exercise than predicted and also increasing their caloric intake.”

What does that mean for yogis? Harvard Health Publications predicts that an adult weighing in at about 155 pounds will burn approximately 300 calories in a non-heated one-hour yoga session. In other words, binging on a seemingly well-deserved donut at the end of class more than likely means you’re breaking even when it comes to caloric intake versus output. And that’s obviously not the brightest idea when it comes to trying to lose or maintain your weight. Try these foods to get the most out of your yoga routine and keep the progress you’re making toward your personal fitness goals:

Start right.

We know from every Wheaties commercial ever made: breakfast is the most important meal of the day. And now we know it’s true because Harvard says so. Skipping breakfast is a growing trend among developed nations. In the United States, a reported 30-percent of adults forego it all together.

Wanna know how this was made? Click the photo to get the recipe + many other delicious smoothies!

Wanna know how this was made? Click the photo to get the recipe + many other delicious smoothies!

Begin your day (within the first 30-60 minutes of waking) with 16oz of purified water. This gets the digestive system active and ready to work. Then a morning smoothie using nut milk or a meal that has a good mix of whole grains, fruits and/or veggies. Say “adios!” to swinging through a fast food drive-thru and save those cravings such as eggs, bacon, pancakes and even fruit juice as an occasional indulgence.

Before your yoga class:

Try any of these seven foods listed here to stimulate your body’s flexibility. Easily digested fruits, sesame seeds, ginger, seaweed and vegetables high in silicon all contain properties that will leave you muscles ready for their ultimate extensions in poses.

After your class:

You may feel like you’ve worked your way to deserve an extra treat. But what your body deserves far more is your prioritization of maintaining its well-being. Try veggies with hummus, avocado, quinoa, trail mix, or even a slice of whole grain toast with a nut butter and jam of your choice if you’re looking for something sweet.

The decision to create and maintain a healthy lifestyle is filled with hundreds of choices throughout the day.

While it’s sometimes easier to feed your cravings and derail the progress of your workouts with foods high in fat and fructose corn syrup, it’s far more important to feed the trend of loving and treating your body well.


4 Basic Yoga Moves For A Mentally Balanced Work-Day

Begin with the right mindset with these poses to keep your cool in tense moments.

With looming deadlines, work demands, piles of laundry, family obligations and countless other directions the swell of life takes us, many of us start the day already in a hole of mounting demands, pressure, and anxiety.

So, what’s a busy person to do?

The answer may be found in taking a brief moment at the beginning of your day for meditating and striking a few relaxing yoga poses that help you reach that thankful, gracious and a fully-aware mindset.

How meditation can help reduce stress and anxiety throughout the day:

According to a recent article in the Washington Post, taking the time to meditate in the morning not only sets your day up to face its challenges, and helps you reduce stress levels, it can also alter your brain.

The article explored a study conducted by Sara Lazar, neuroscientist at Massachusetts General Hospital and Harvard Medical School. Her experiment explored the changes in brain volumes of subjects who’ve never practiced meditation after eight weeks of developing the habit.

Lazar saw “thickening” in four regions of the brain involved with mind wandering, self-relevance, learning, cognition, memory, emotional regulation, perspective, empathy, and compassion.If you, like countless other adults, are finding yourself in this pattern of wishing the day

If you, like countless other adults, are finding yourself in this pattern of wishing the day to be over before it even begins, try these simple poses for a balanced, controlled life of action rather than reaction:

Child’s Pose:

The famous resting state. Rest your knees to the floor and bring your chest to the top of your thighs. Stretch your arms forward and bring your forehead to the floor.

 

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Bow Pose:

Lie flat on your stomach, arms by your side. Then bend your knees and stretch your hands back to meet your ankles. Lift your upper body and look straight ahead. Hold for 3-5 breaths.

 

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Accomplished Pose:

Sit on the floor with your legs crossed. Bring one foot close to the inner-thigh and the opposite foot close to the ankle. Relax your shoulders and lengthen your spine.

 

 

 

 

Belly Twist:

Lie on your back and bring both knees into your chest, spreading both arms out by your side. Drop your knees to the left-side of your body, twisting your spine and lower back. Turn your head to face your extended right hand, lengthening your neck.

 

Repeat on the opposite side.

Throughout these poses, the most important thing to remember is to breathe deeply. Keeping these practices in mind will help you regain control of your emotions and help you start enjoying every moment of your day – starting at its very beginning.

Weight Loss With Hot Yoga

Increased strength and flexibility are absolute benefits of practicing yoga regularly – but what about weight loss? 

Most of us who practice yoga regularly are already living out its benefits:

Increased flexibility, stronger balance, powerful form and even working your way through chronic pain stem from a healthy and regular yoga routine.

But for those looking for muscle toning, definition, and fat-loss – does the practice of yoga, especially hot yoga, really help?

The short answer? Yes.

But the long answer requires a little more digging, along with a much more holistic approach to the weight-loss game itself.

While yoga is not, by all intents and purposes, considered a high-intensity workout, the benefits it has to the slimming and toning of your body when practiced regularly – outside of a mere relaxation and stretching mechanism – are undeniable.

According to this article in Time Magazine, hot yoga does increase your heart rate significantly, depending on the intensity-rate and longevity of a pose. The study followed a team of “healthy but sedentary young adults” with no prior experience for 24 sessions of hot yoga over an eight-week period.

The research noted that participants, “showed some modest increases in strength and muscle control, as well as a big improvement in balance. They also achieved a slight drop in body weight.”

Fellow of American College of Sports Medicine, Dr. Lewis Maharam reinforces that research in this LiveScience article, stating that to lose a significant amount of weight, an individual would have to concentrate on increasing their heart-rate while continuing to challenge themselves with poses of increased difficulty during their yoga regimen.

Healthy habits spur along other healthy habits in our lives. 

If you carve out time specifically dedicated to your physical wellness and form, you’re likely making better eating choices as well!