Those who establish even a minimal home practice are quick to discover the rewards yoga has to offer. Practicing even just a few asanas (poses) at home on a regular basis, will reinforce what is taught in ayoga class, and best prepare you for class when you’re ready. Students who have a home practice find themselves not only becoming progressively more flexible and strong, but more resilient and calm in the face of life’s inevitable ups and downs. As a practitioner of Ashtanga Yoga, I love the self-led class of a Mysore practice within a group environment. But, it is not possible for me to always attend a shala setting consistently, so here are 5 tips that have helped me in my home practice of Ashtanga Yoga:
Tips to setting up yoga practice at home:
1. Set aside a minimum of 15 minutes every day, if you find this difficult to fit into your schedule, begin by making a commitment to do at least Surya Namaskar (Sun Salutations) each day. Some days, which may be all your time will allows don’t get discouraged, keep going! But on those days when more time is available, extend your time into a longer practice. Allowing yourself the time to do yoga is often a bigger challenge than the yoga itself!
When I first started practicing yoga, I was coming into it after six years of aerobic activity. My knees and hips suffered the consequences from repeated injury from impact and as I progressed in my practice,some of the yoga poses hurt my knees. I incorporated modifications, alternative poses, and even the use of props in my practice. I was able to feel the pose while simultaneously healing and strengthening my knees.
Having bad knees shouldn’t keep you from your yoga mat. If you experience or have knee problems, chose a slow, alignment-based style of yoga such as Iyengar or Hatha yoga and ask your teacher prior to class about modifications you could do. Taking care of your knees in yoga will help you enjoy your practice more and move around more happily in your world. Yoga strengthens the muscles in the lower and upper legs, which protects and stabilizes the knee joint. Performed correctly, yoga’s fluid movements allow swollen or otherwise painful joints to glide smoothly over one another, increasing mobility and strength without excess wear and tear. Yoga is a safe alternative to weight-bearing exercises that could worsen knee joints because yoga strengthens the muscles around them, which reduces tension and increases mobility.
5 tips to counter knee pain:
1. Don’t disregard pain
This may also seem very obvious, but actually it isn’t. Many of us suffer through a lot of things when it comes to our exercise. A good rule for the knees is no pain. When you practice yoga, you should not feel pain in your knees. You should feel no little “twitch”, nor do you want to feel pain in the front of the knee, under the kneecap, or deep inside the knee. If you do feel pain, you need to stop, realign, and try again. Sometimes, you may not get a pain during a pose; you may feel pain in the knee afterward, or the next day. This could be a sign that you have overworked your knee, or have been out of alignment. Remember it the next time you practice.
Is persistent back pain hindering your daily chores and activities? Try some yoga asanas that help strengthen, lengthen and provide flexibility to your spine. No more popping toxic pills or enduring painful therapy sessions.
Here’s a list of Yoga asanas, posted earlier at Visual.ly, specifically designed to relax your back muscles and supporting nerve cells. Allows to stretch your spine gently to bring back balance and suppleness in your life.
Do enroll the services of an expert yoga instructor who can guide you through these specific asanas.
Have you ever wondered why people who practice yoga on a regular basis seem so happy and at peace? It could be because people who do yoga frequently experience a huge boost in the overall quality of their sex lives. From increased stamina and flexibility to better self-confidence and heightened body sensitivity, the connection between yoga and great sex is crystal clear. Yoga can benefit both men and women in the bedroom, so if you and your partner are looking for a way to spice things up between the sheets, it may be time to head to the yoga studio.
Yoga for Stamina
It’s such a letdown to realize that you need to take a breather during sex because you simply don’t have the stamina to continue. Yoga employs techniques for building core stability and muscle control, all while making you breathe hard and build up a sweat. Your increased stamina can only lead to longer-lasting sex between you and your partner, and you’ll be thrilled to realize how much longer you can keep up with the rigorous demands of a healthy sex life.
Increasing Endurance with Yoga
Yoga teaches muscle control in all areas of the body, including the pelvis and groin. Men who experience the common problem of premature ejaculation will find that they can better control muscles in the groin and pelvis, which can lead to increased endurance during sexual performance. Women benefit from the same muscle control techniques, and many women find that female-dominant sex positions that were too difficult to hold for long in the past become easier after learning yoga.
Don’t have time for yoga in the morning? Now you do! This is a quick 7-minute Vinayasa flow practice designed to get you feeling energized and grounded right when you get out of bed. Slide from bed to your mat and do these yoga postures before getting in the shower. Your body and mind will thank you