Core is the central and most important part of anything. Without a firm core or a trunk, it would be hard to define the shape or structure of a body. While the trunk in a tree is responsible for holding its elements like branches and leaves and transportation of food, the ‘human counterpart’ holds a fabulous machinery called the internal organs inside the core. A strong core helps to keep our internal organs intact and healthy as well. These five yogasanas to strengthen your core muscles will help to tone your abs and increase the blood circulation in your internal organs and make your spinal column healthy and flexible.

Is It Really Crucial To Have Strong Core Muscles?

Strong core muscles make it easier to do most physical activities in our day-to-day life. From lifting to pushing and pulling motions, a strong core is also a core of a beautiful personality and a perfect posture. Strong core muscles are also important for sports persons and athletes.

On the other hand, weak core muscles can lead to fatigue, less endurance, injuries,  poor posture, and lower back pain…

Which are the best Yogasanas to strengthen your core muscles?

Some Yogasanas, which stretch our middle body parts, work directly on the core muscles.

Most deep stretching yoga postures can strengthen your core muscles and some holding and balancing postures are also good to tone your core perfectly.

Common Signs Of A Weak Core

Your torso, abdominals, and lower back muscles combine to form the core of your body.

These core muscles are important for the actions like balancing, stretching and bending. The same muscles also support your posture when you stand up straight or sit down.

Here are some common signs that you might have a weak core:

Lower Back Pain

If you experience frequent pain in your lower back after prolonged standing or sitting in one posture, it might be because of the weak muscles of the core. The pain may vary from dull to very sharp pain in a specific area of the lower back.

 Poor Posture

Do you often stand dropped and slouchy?

A stooping posture is a sure way to recognise the lack of core strength.

Poor Balance

It is very common to lose balance while walking, bending, or turning your head all of sudden. This is very common with aged people, but if taken care of properly from the beginning, this condition can be avoided for a much longer time. Because your core muscles are key to maintaining balance.

 Shortness of Breath 

If you get short of breath often, it can be due to a variety of health issues, one of which is a lack of core strength. The diaphragm is the internal muscle that separates the lungs and ribs from your digestive system and controls breathing. The rest of your outer core muscles help to support the diaphragm, making breathing easier. 

That said, if you are slouching ( due to the weak core muscles) you might be breathing shallow!

Excessive Body Weakness 

If you often feel excessive weakness, this could be an indication of your weak middle body. Your core is the center of your muscular system, it does affect the overall resilience of your body.

5 Yogasanas To Strengthen Your Core Muscles

💮Download My Yoga Postures Library 💮

https://www.yogarsutra.com/yoga-posture-library/

PASSWORD- ASANALAYA

Now unroll your yoga mat and start with a beautiful yoga posture- Mountain Pose.

• Stand on your feet grounded firmly on your Yoga Mat in Mountain Pose.
•  Inhale deeply and exhale very slowly.
• Inhale once again to raise your hands,  exhale to fold from the crease of your hips in Uttanasana.

Imbalances and fallings shouldn’t deter you from trying an advanced posture.

Natarajasana

• Getting into this yoga pose called the Natarajasana or Dancer’s Pose requires a strong core to balance the body on one leg while the other leg is lifted and bent from the knee. 
• The same leg is pulled behind the body with the hand drawing the foot towards the head. The other arm is also lifted at the shoulder level to reach up, fingers in Gyan mudra, and your core leaning forward.
• Apart from strengthening your core, this posture also works well as a heart opener yoga posture.
•  You can start from Natarajasana to get an idea of how stable you could be in a balancing posture.

When you try to get into Natarajasana you come to know about the strengths and weaknesses in your body.

Vrikshasana

• To get into this beautiful posture, Vrikshasana, place the sole of your feet above the knee of the other feet. 
• Press both the feet into each other to get a nice balancing point. Keep your gaze fixed at one point.

Tree pose strengthens Ankles, Thighs, Calves, Vertebral column and Stretches Groin, Thighs, Shoulders, Thorax

Ushtrasana

• Sit on your knees with knees, hips, and shoulders making a straight line (hips-knees-shoulders stacked).
• Inhale and let your ‘right hand’ reach to hold your ‘right ankle’.
• Repeat the same on your left side, with your left hand and left ankle.
• Continue with deep breathing and make sure the same is not strained.

P.S.-

Yoga blocks make it quite easier to do your first Ustrasana.

Want a complete Ustrasana tutorial? Learn here how to do Ustrasana and its benefits.

“This yoga posture Ustrasana or camel pose is also good to improve your digestion. Regular practice of this asana is known to give you strong and toned core muscles and help alleviate thyroid issues and related hormonal problems”.

Make sure you have taken two or three rounds of Sun Salutations or your body is warm enough before doing this intense backbend.

Supta Vajrasana (Reclined Thunderbolt Pose)

• Sit in Vajrasana with heels pointing upwards and big toes touching each other.
• The body is upright, hands rest on the thighs. 
• Breathe normally.
• Place the palms on the floor beside the buttocks
•  Bend the elbows and slowly lean the body back until the elbows rest on the floor. 
• Lower the head backward until the top of the head touches the floor. Bring palms together in front of the chest and hold the posture. 
• Breathing is relaxed and slightly deeper than normal, inhaling through the nose and exhaling through the mouth.
•  Using your elbows, slowly return to the starting position.

“Chest opener yoga postures like Supta Vajrasana or reclined thunderbolt work on strengthening your core muscles and increasing flexibility of the spine and hips and stretching the thigh muscles. This posture strengthens the lungs and helps treat asthma and bronchitis”.

Contraindications Of Supta Vajrasana

•  Pregnant women must avoid practicing Supta Vajrasana.
• To release the pose, never straighten the legs first. … 
• You shouldn’t practice this Posture if suffering from Sciatica, neck and knee problems, spine ailments, slipped disc.

Dhanurasana

• Come on your belly.
• With an inhale, bend your knees.
•  Grab both the ankles with your hands.
• With an inhale, lift your ribcage and Shoulders away from your mat, and flex out your feet strongly to come into dhanurasana.
• Apart from firming your core,  Dhanurasana or bow pose helps relieve back pain. It stretches your abdomen, chest, shoulders, front of your hips (hip flexors), and thighs (quadriceps). 

Bow Pose also strengthens your back muscles, the back of your thighs, and buttocks (glutes)

Don’t forget to rest in the child’s pose.

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Wrapping Up- Yogasanas To Strengthen Your Core Muscles

There are many yoga asanas to strengthen your core muscles. Including only three to four of them in your daily yoga practice will bring a substantial change in your core strength.

An intense practice to strengthen your core muscles involving these kinds of backbends and balancing postures should not be continued for more than 5 to 10 minutes in one go. I highly recommend resting in crocodile pose or Savasana.

Don’t forget to watch the video on YouTube, which is on the same topic- 5 Yogasanas To Strengthen Your Core Muscles| Backbends and Balancing Yoga Postures

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

I would appreciate you to be a part of my “newly formed wonderful community” and follow me on PINTEREST, FACEBOOK, and TWITTER.

Thanks, for being with me on your mat Yogis, Namaste 🙏❤️

Credits:

Fitsri

Femina India

Yoga daily life

NDTV Good Times

Yogaindailylife

Finessyoga

Image Credit:

Photo by Elina Fairytale from Pexels

The post 5 Yogasanas To Strengthen Your Core Muscles| Backbends and Balancing Yoga Postures appeared first on yogarsutra.

If your morning is busy and body is stiff, don’t worry. This “15 Minutes bedtime yoga for better sleep” will help you with deep-sleep,  weight management, alleviate joint pain and enhance your mental focus.

We know that a morning yoga schedule can do wonders for our health and fitness, mind, and overall well-being. Starting our day mindfully goes a long way and drastically improves the quality of life.

But research shows that people committed to a bedtime or an evening yoga practice experience better sleep quality, less stress and anxiety, and relief from body aches.

According to sleep foundation, Over 55% of yoga practitioners report improved sleep, and over 85% report reduced stress. 

Numerous studies prove that yoga can improve sleep for a variety of different populations. 

These studies majorly focus on the quality of sleep rather than quantity.

 So there is a need to realize that the increased time of sleep does not necessarily help with quality sleep and overall well being. 

The definition of quality sleep may vary from person to person. It is more about how energized and exuberant you are when you wake up in the morning. 

Not the number of hours you spend on your bed.

Read: How To Power Nap For Incredible Health Benefits

9  Immunity Boosting Fruits And Vegetables For Winters

What Types of Yoga Helps You Sleep Better?

There are many types of yoga that provide health and wellness benefits. 

At the beginning of the day, any type of yoga practice is appropriate, so long as you are comfortable. 

Intense forms of yoga, such as vinyasa or hot yoga, are a good type of moderate to high exercise. Such exercise, when done in the morning, can help you sleep better at night.

Since intense yoga postures may elevate the heart rate and awaken your mind, it’s best to avoid these practices right before bedtime. 

 A slower and restorative type of yoga is more suitable when you are looking for a bedtime yoga routine.

Who Can Leverage From The Bedtime Yoga

• Children specifically with the neural disorders like ASD may find it hard to fall asleep because of the different activities looping in their mind. Yoga can help to stabilize their brain activities and help to fall asleep effortlessly.

• Adults nowadays live a hectic lifestyle. Education, job and family responsibilities often hike their stress hormones which may create hindrance with the quality sleep. Such people can live a stress-free life with the regular yogic activities and committing to a yoga practice just before going to their bed.

• Menopausal women are the biggest victim of sleep disorders. With each hot flush, because of the hormonal imbalances, there are frequent chances of sleep disruption. A calming yoga schedule like this one can help to balance the hormones and alleviate joint pains at the same time.

Bedtime Yoga For Better Sleep

P.S.- You can do this yoga sequence just before going to bed. Just remember to keep a gap of at least three hours between the bedtime yoga and a large meal.

Let’s start our 15 minutes bedtime yoga sequence for better sleep with neck stretches. You can read the post or watch the video below 👇

Neck Stretches

Neck muscles react strongly to stress and this tendency can be further aggravated by long driving or sitting in front of a computer.  

And, sometimes we defend ourselves in stressful situations by tightening our neck and shoulders muscles.

This kind of consistent stress in your neck area may cause cervical spondylitis and other related issues.

Stretching our neck and shoulder muscles and joints just before our bedtime may help to have a profoundly good night’s sleep…

Also, you don’t want to rush and hush for any reason.

 The evening is about slowing down and winding up our day with a feeling of gratitude and fulfillment. 

So, better avoid fixing your next office meeting or thinking about our next meal on the menu.

Side Stretches in Gomukhasana

Side stretches in gomukhasana can help you to open your side body and release the tension from the hips, neck, and shoulder area.

A consistent bedtime yoga practice is also a great way to boost weight loss and add to quality sleep. 

Sleeping better has a positive effect on weight maintenance and weight loss. It may also help you to be more mindful of your eating habits.

Matsyendrasana

Spinal twists in Matsyendrasana can help to relieve toxic gases and improve digestion.

In general, practicing 15 minutes of yoga a day has numerous health benefits! 

When you opt for a relaxing sequence before bed, you allow your body to unwind and reset entirely!

Cat and cow

Cat and cow posture or Marjaryasana is a great way to relieve your spinal cord and avoid all kinds of back pain.

Because practicing yoga before bedtime is a terrific way to release everything you’re holding “mentally or physically” before sinking into a peaceful night of deep sleep.

Puppy Pose

From the cat and cow posture bring your hands forward and let your heart meltdown on your yoga mat.

Heart opener yoga postures like puppy pose or Anahatasana helps to open your Heart Chakra and meltdown all the anger, anguish, and bitterness you might have collected from your day-long workings.

Thread and needle Yoga Pose

Thread and needle yoga posture benefits in opening your shoulder joints and providing a gentle spinal twist. 

Try to be gentle with yourself and try to place your hands in different positions wherever you feel comfortable. 

Thus making your practice more restorative and avoiding being a strenuous activity.

Pigeon Pose

Pigeon pose or Rajkapotasana opens your hips joints and relieves you from the day-long sitting on your chair.

While doing this posture, carry on  with great grace. Bring all the smoothness possible to most of your postures.

“Being perfect in a posture is not important. That comes with time.

 We should allow our bodies to talk and to be listened to mindfully!

Paschimottanasana

Forward seated bends like Paschimottanasana helps to massage your internal organs. 

A gentle pressure in your abdomen helps to provide an etiquette compression and decompression on your digestive tracts, kidneys, and liver.

 To make your forward bend soothing, restorative, and supported, you can use cushions like shown in the video above.

Bridge Pose

To counter your day-long sitting with the  bridge pose. It helps to,

• Stretches the chest, neck, shoulders, and spine.
• Calms the body and mind, alleviates stress and mild depression.
• Stimulates organs of the abdomen
• Rejuvenates tired legs.
• Improves digestion.

Just remember to keep your thighs and inner feet parallel. Your body should form a straight line from your shoulders to your knees. You may rest your arms with palms down by your sides.

Bananasana

A yin yoga posture like Bananasana is an excellent yoga posture for side body stretching. 

This posture stretches the oblique stomach muscles and the side intercostal muscles between the ribs.

Savasana

Now you can release your body completely on mother earth. Sinking in Savasana is necessary to conclude your bedtime yoga practice!

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Best yoga mats reviews

Best yoga pants  reviews

How to use yoga wheel

What does your favourite colour predicts about you

Wrapping Up- Bedtime Yoga For Better Sleep

Thank you so much for reading these lines!

Yoga practice is recommended in the morning or the early evening. 

A morning yoga session can be quite active and consist of a full practice. Remember to always finish with Savasana (Corpse Pose), no matter what time of day or season you practice. 

Don’t forget to watch the video on YouTube, which is on the same topic- 15 minutes bedtime yoga sequence for better sleep

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

I would appreciate you to be a part of my “newly formed wonderful community” and follow me on PINTEREST, FACEBOOK, and TWITTER.

Thanks, for doing this 15 minutes bedtime yoga sequence for better sleep with me! Namaste 🙏❤️ Yogis

https://www.healthline.com/health/healthy-sleep/bedtime-yoga

https://youtu.be/BsKUBO_TPRk

The post 15 Minutes Bedtime Yoga For Better Sleep| Evening Yoga Sequence To Close Your Day appeared first on yogarsutra.

 Restorative yoga for relaxed nervous system will help you to calm your mind and relax after an illness like Corona. Welcome to Day 4 of yoga and energy healing from the post corona recovery series. 

If you haven’t read the previous three posts of the series, I highly recommend you to do so. You can find all the links below👇

Part 1: Yoga And Energy Healing For Post Covid Recovery

Part 2: Yoga, Pranayama, And Reiki Healing For Post Covid Recovery

Part 3: Vinyasa Yoga Flow For Post Covid Recovery

We have already rejuvenated through several yoga kriyas and Pranayama or breathwork in previous series. 

However, today’s yoga flow is special because of its restorative and calming nature. 

What Benefits Restorative Yoga May Offer…

As the name suggests, this style of yoga “restores” the body to its parasympathetic nervous system function, which, in turn, helps the body to rest, heal, and restore balance. 

By allowing time for longer asanas and deeper breathing, restorative yoga is the best form of yoga to heal from all kinds of illnesses. 

Just surround yourself with several props such as bolsters, yoga blocks, pillows, cushions, blankets to name a few.

Best Restorative Yoga For A Relaxed  Nervous System

Now Unroll the yoga mat. Let’s start with the supported child’s Pose.

For “how to do and benefits” of each posture, please download my yoga posture library 👇

https://www.yogarsutra.com/yoga-posture-library

(PASSWORD- ASANALAYA)

Child’s Pose

Slip a bolster between your folded legs and lean forward on it for the supported child’s pose.

When your body feels completely supported, you can easily turn your attention  towards your breath.

 Like a wave, each breath will rise and fall on its own. You are free to rest your mind on the waves of your breath. 

Throughout each pose, let your attention move back and forth between the earth-like qualities of your body and the fluid-like qualities of your breath.

Child’s pose gently stretches your spine, thighs, hips, and ankles.

Along with conscious breathing, the child’s pose can calm your mind, reduce anxiety and fatigue and increase blood circulation to your head.

The light compression on your stomach in this pose improves digestion.

This posture also helps to release tension in your lower back muscles, chest, hamstrings, and shoulders.

Cobra Pose

Slip a bolster below the chest and feel a mini backbend in Cobra Pose.

A cobra pose like this Strengthens the spine, stretches the chest, lungs, shoulders, and abdomen.

Regular practice of Cobra Pose or Bhujangasana tones the buttocks,

Stimulates abdominal organs,

helps relieve stress and fatigue, and opens the heart and lungs.

Unfortunately, if the illness has stressed you quite long and you have passed through the unpleasant experience of staying in hospital, taking steroids and other medicines, your body and mind knows that you need to do something for yourself to promote the process of healing, to push the willpower and to overcome from the feelings of not feeling well!

Makarasana

Resting postures in Yoga have equal importance as does any intense yoga posture.

Crocodile Pose (Makarasana) is a beginner’s yoga pose that relaxes the entire body and helps relieve pain related to other yoga poses or some activities. By lying on your stomach with your chest and shoulders resting, you let go of tension in the lower back and open up your chest and shoulders simultaneously.

“Well-propped restorative poses can offer us the experience of being cradled and protected while providing the opportunity for deep relaxation and rejuvenation”. This also allows our parasympathetic nervous system to initiate the relaxation response—something that only happens when we feel supported..  

Matsyasana

Slip a bolster just under your bra-strap lean over in a chest opener yoga posture known as Matsyasana or fish pose.

“A traditional text states that Matsyasana is the 

Destroyer Of All Diseases

This posture,

• Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs.

• Stretches and stimulates the muscles of the belly and front of the neck.

• Stretches and stimulates the organs of the belly and throat.

Leg Up The Wall

Inverted yoga postures are always a great way to relax the mind and increase energy.

Raising your legs up against a wall or on a couch  in viparita karani yoga posture can help to relax your mind and improve hormonal function, relieve headache, migraines, and

• Alleviate low back tightness and discomfort.
• Relieve leg and feet cramps.
• Promote lymph flow and increase immunity.

“Props keep us integrated and held, creating a deeper sense of stability and safety, which enables us to diffuse the efforts we use to hold ourselves unshaken.

Reiki Healing with the Master Reiki Symbol Dai Ko Myo…

( Heal yourself with the reiki master symbol DaI Ko Myo with this video)

Before you start this practice, it is important to know that I am a 

 Advanced Chakra and Master Reiki Healer.  I am attuned to energy healing. During the healing process, you may feel the tickling sensations in your palms, legs or any other body parts due to the Reiki energy flowing through your body. This is also normal if you don’t feel anything at all. Most importantly you are not going to be harmed with this healing session.

• Sit down comfortably or Lie on your back.
• Take a deep breath in and breathe out slowly from your mouth. 
• Breath in and breathe out gently from your mouth and prepare yourself for the wonderful Reiki healing session. 
• Today I am going to use the Master Reiki Symbol Dai Ko Myo
• This symbol has powerful healing effects by multiplying the energy manifold.
• Before applying this signal, I am drawing and activating the distance Reiki symbol, Hon Sha Ze Sho Nen. 
• This symbol connects the higher self in me to the higher self in you to promote enlightenment and peace.
• Next, I am drawing and activating the emotional symbol Dai Ko Myo.
• Now I have placed this master reiki symbol on your Crown Chakra just by opening it.
• You can feel your Sahasrara energized and balanced.
• My hand movements symbolize the actions I’m taking during the energy healing process.
• Moving up to the third eye chakra, I am placing the emotional symbol between your eyebrows.
• This action is balancing the left and right hemispheres of the brain.
• Dai Ko Myo, the master symbol is now energizing your Throat Chakra.
• Giving a healing effect to your throat, neck, jaws, ears, and nose.
• Reiki energy is now rejuvenating your Heart Chakra, making you physically, mentally, and spiritually stronger and helping you to connect with others easily.
• Now you can feel reiki energy in your Solar Plexus Chakra, just below your rib cage.
• Reiki energy is now helping you to fight any kind of addiction, physical as well as emotional.
• Following this, You can feel sensations in your Sacral Chakra just below the navel in your womb area.
• This energy is raising your Kundalini energy, the energy coiled at the base of the spine.
• Moving down your Root Chakra is taken care of by the reiki power symbol Dai Ko Myo.
• Filling your lower body with a lot of strength, empowering your feeling of security and being rooted.
• Your legs are now receiving plenty of blood circulation. 
• You can feel tingling sensations in the sole of your feet.

Now that I have healed your entire body energetically with the reiki master symbol Dai Ko Myo, all your weaknesses vanished. You are experiencing the feeling of joy and a willingness to thrive in your day in a much better way.

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Best yoga mats reviews

Best yoga pants  reviews

How to use yoga wheel

What does your favourite colour predicts about you

Wrapping Up- Restorative Yoga For Relaxed Nervous System

Thanks for being with me on your mat and allowing me to heal you energetically.

Don’t forget to watch the video on YouTube, which is on the same topic- Yoga, Pranayama, and reiki healing for post corona recovery part II.

Please subscribe to my channel to support the free and fabulous yoga on YouTube!

I would appreciate you to be a part of my “newly formed wonderful community” and follow me on PINTEREST, FACEBOOK, and TWITTER.

Namaste  Yogis!

Namaste 🙏❤️ Yogis!

Picture Credits:

Luna Activate Fitness

The post Restorative Yoga For Relaxed Nervous System| Yoga And Energy Healing From Post Corona Recovery, Part 4 appeared first on yogarsutra.

When the first time I learned that a yoga block helps to bring the ground up, I said what a point! But only after using them, I realized the essence. That is why I decided to make a complete tutorial on how to use yoga blocks in your yoga practice to make it more staple and help alleviate your back pain, anxiety, and Improve posture.

 Also the comparison of three kinds of them i.e. foam block, cork Blocks, and wooden blocks. At last a complete guide to buying yoga blocks for yourself is also there. Plus, You also have a video class with me and blocks 😊 so keep reading, please.

Butt… Why Use Props…

Yoga is a complete body and mind workout. And when it comes to the uses of props- it requires none, ideally. On contrary to other forms of exercise, yoga poses weigh on the bodyweight to engage your major muscles. However, when yoga beginners start a yoga class, they find it quite hard to get into most of the poses because of the limited flexibility, back, and joint pain. This is true for the youngsters and veterans both sort of aspiring yogis.

Thanks to BKS Iyenger for his yoga innovations and making science of Yoga so popular in most parts of the world, especially western countries. Due to his distinguished style and addition of yoga props, the focus of yoga culture shifted towards commoners than the saints and renowned yogis.

Disclosure: Some of the links in this post are affiliate links. Your purchases help me to run this website, since I may earn a small commission without costing you anything extra. Thanks for being a compassionate yogi:)

Most Common Yoga Props 

The most common and popular props which are used with grace and ease are blocks, wheels, yoga balls, and yoga mats. Each of the above props can help enormously by making your practice more enjoyable, refreshing, and fulfilling.

Read: 10 Best Yoga Mats To Take Your Yoga Practice to Next Level

Yoga Blocks- Most Versatile and Fun Prop

One block and three variations! Yes, this cuboid gives you plenty of adjustable height options. If you are worried because you don’t know how to use yoga blocks, a step by step video is also there.

Yoga Blocks add stability and length to your postures. Deepen your stretches and poses. A block is often used as an extension of the arms, but can also support the back, head, and hips to help the body settle deep into a pose.

What Kind of Block You should buy? 

Foam, wooden,  or cork? All is yours- choice and money. Let me compare them to you in short. Then my best buying recommendations are also there, so keep reading.

Foam Yoga Blocks

Most common of all, foam block is the most obvious and popular choice because of their usability. 

Pros Of Foam Yoga Blocks

• Lightweight and portable
• Easy handling and maintenance
• Squishy and soft on your body and pocket both

Cons Of Foam Yoga Blocks

• Less durable as compared to their wooden and cork counterparts.
• Less eco-friendly if not made of recycled material.

Wooden Yoga Blocks

You are a yogi and you are in love with nature. If you are also among the people who love smells of wood and earth to embrace the divinity, wooden blocks are for you. They are also the earliest inventions in the yoga block category.

Modern Wooden yoga blocks are made of recycled bamboo or pine flakes. Hence are 100% eco-friendly.

Pros Of Wooden Yoga Blocks

• Extremely durable and sturdy 
• Investment for the whole life
• Good for Balancing and strength training
• Easy to maintain and clean
• Aesthetic appeal

Cons Of Wooden Yoga Blocks

• Wood Hardness may not be a suitable choice when it comes to a restorative yoga practice.
• Hard on spine, not suitable for back or neck bends.
• May get slippery when combined with sweat.
• Hard to grip
• Expensive and not easy to stack.

Cork Yoga Blocks

Cork is a natural and inexpensive alternative to wood. It posses all the good qualities of a wooden block plus affordable and easy to use. Natural cork surface provides excellent grip and also provides a firm, comfortable seat for meditation.

Pros Of Cork Yoga Blocks

• Rough and flaky texture makes it most suitable to grip and stack.
• Handy and portable
• Eco-friendly
• Cheaper than the wood

Cons Of Cork Yoga Blocks

• Due to pores in cork, sweat and dirt easily sweep inside the block causing a hygiene issue.
• Not a good choice to be used in common places like yoga studios
• May start chipping from the edges after long term use.
• Expensive when compared with the foam yoga blocks.
• Cleaning and maintenance is not easy.

Read: Yoga Poses With Yoga wheels| What is this most versatile Yoga Prop

How To Use Yoga Blocks In The Most Popular Yoga Poses

There are a few yoga postures that we never want to ditch on our yoga mat like child’s pose, downward-facing dog pose, lounges, and so on. In order to use a block, you don’t need to create an entire yoga class afresh. I will help you to be innovative to add the prop to feel more powerful and stable with your yoga postures.

So let’s start.

Note: For the placement of the blocks, please refer to the images. For the complete tutorial, watch this video.

Child’s Pose

standing forward bend

Downward facing dog pose

Low Lounge aka Anjaneyasana

Plank Pose

 Cobra Pose  or Upward Dog

Bridge Pose 

Fish Pose

Bound Angle Yoga Pose

Camel Pose

Moving Crunches.

Half Moon Pose

Yoga Blocks Buying Guide

When thinking of buying yoga blocks, you should first decide on the material. But in case you’re just first time user, go for foam because of the easy handling they offer. Once you are comfortable using them, try for cork and wooden. However, wooden blocks, expensive though, are durable enough to last for 10 years if not lifelong. Then you can consider cork yoga blocks fit somewhere in between the wood and foam counterparts.

Hugger Mugger Bamboo Yoga Block

USP

• Lightweight and hollow
• Smooth finish
• Rounded corners and edges
• Travel friendly

>>Few customers aren’t happy because of the hollowness, otherwise ok. Also, remember that you are paying for one block, not for a pair of the blocks.

Arltb Yoga Cork Yoga Blocks

USP

• Cork block is suitable for meditation, Hot Yoga, Power yoga, Restorative yoga, Kundalini yoga, Hatha yoga, Ashtanga yoga, Vinyasa yoga, and so on.
• Comes with a D-ring yoga strap and a carry bag.

Check for higher prices and few customers complaint for chipping away.

Yoga Design Lab Cork Yoga Blocks

USP

• Attractive Looks
• Nice grip
• Portable and travel friendly

Prices are high for single block.

Heathyoga Yoga Block

USP

• Unique with dual colors
• Solid, slip-resistant, made of high-density foam.
• Affordable, durable

>>One without a negative remark. Matching strap is an add-on.

Gaiam Essentials Yoga Block 

USP

• Cheers for ultimately getting a yoga starter kit at a great price.
• Soft and squishy.
• Vibrant colors.

>Softest version of yoga blocks. One customer complaints leaving palm-marks after single use!

 

Winding up- How To Use Yoga Blocks For Back Pain

Yoga has the unique ability to provide a workout that is multi-dimensional in nature: effecting the body, mind, energy, and emotions. Yoga also allows you to moderate the level of activity based on your current state of energy to avoid further exhausting or depleting energy that may severe your discomfort and pain. Yoga Props are very helpful in these situations by providing support and balance to your body during your practice. A regular yoga practice can help you to alleviate your stress and improve your posture.

Are you still surprised and confused about how to buy yoga blocks? First of all, I say go for them, you will never regret this purchase. Though it may not sound so compelling right now, you will use your set of bricks more often than you think out of your yoga mat too.

As for a choice of material comes, I personally find wood block more masculine. It may sound funny, but I am being practical. Sturdy, rough, and tough…

Cork block has its own merits and demerits. Yet my vote in this category casts to this beautifully printed one from the yoga design lab.

But the winner is this foam yoga block. I hope you will never regret this buy.

Thanks for reading and being with me on your yoga mat. Please share and also subscribe on YouTube and gain more Good Karma 😉

Please visit our resource center to find more yoga-related goodies.

Suggested Reads:

Revolutionary Method Of Stress a Management Through Yoga

Why Should you Read Everyday|List Of Most Read Books

How To Stop Procrastination

What is Your Favorite Color | Color Psychology

The post How To Use Yoga Blocks For Back Pain, Anxiety And Improved Posture appeared first on yogarsutra.

Can Yoga at Office Bring You Great Success!

Check here: A Complete Book On Office Yoga For Your Professional Success

• Work pressure in your office may hold you from giving the best performance.
• Deadlines appear to drain full energy.
• You carry this office burden back home leading some form of disturbance in your family life too!

This is where the need for change in workplace culture arises. Leading companies in the world such as Google, Apple, Yahoo, Tata, Nike, Infosys, and many others are keeping their employees more happy and productive by offering office Yoga and Meditation sessions.

In turn, this  ‘happy and Productive’ workforce works hard for their employer’s great success. A successful company has successful employees.

OfficeYoga is a great source of a happy and calm working environment. “Blissed out office workers are more productive”.

Digital-age is making you sit longer than ever before

At least 12 hours a day we spent sitting on a chair. Majority of us start our day –studying on a study chair, breakfasting on a dining chair, balancing on a driving chair, working on an office chair and then back to the driving chair…dining chair.. study chair…endless loop!

Typical office goers may spend up to 15 hours per day sitting. On the other hand, a housewife may spend 4 hours a day or a farmer may get only 3 hours a day sitting.

These stats point out that an educated person with his fixed office hours spends more time sitting on the chair. So he is living a more sedentary life,  comparison to the other people, in a different working environment.

 Sitting limits the number of Calories one must Burn. On a more serious note, it may contribute to-  Severe Back Pain.

Extended sitting hours cause major professional risk in today’s information age

Even if you maintain a good body posture, your body needs some break to release muscle tension. Stress and stagnation in the joints may cause you to discomfort at the end of the day.

Luckily, we can get away with this problem efficiently by taking just 30 minutes of yoga break at our workplace. This yoga  Practice will revitalize and recharge you for the rest of the hectic day ahead. Also, When we’re happy, we can thrive in our work with better focus and awakening the mind.

yoga practices can also be very effective in reducing the effects of stress on our brains. It is well understood that stress is among the primary factors related to brain cell death and cognitive decline.

How  Office Yoga Accomplishes Pleasing all

• Sitting in your office chair, gazing the greenery outside, doing breathing practice and setting up for office yoga. This is a better choice than watching glare from the computer screen and souring your eyes and neck. Office yoga adds a sense of calmness, reduces stress
• Mindfulness activities and concentrated meditations-Sharpen your focus, improve overall wellbeing
• A pleasing office atmosphere is more an inviting place for employees hence refraining from being absent.
• A happy employee returns home happily! leading a good family life.

 Explanation – why office yoga is important?

Office Yoga …, What?

Everyone around is pretty familiar with different forms of yoga such as -Hath Yoga, Kundalini Yoga, Vinyasa Yoga, Iyengar Yoga ..and more. But Office Yoga...(wide eyes expressions!)?

After all” Yoga is a morning ritual to be performed on empty stomach” then-

Why yoga in Office..? The answer is but simple—

The need for office yoga arises out of the following situations-

• Totally out of “early to bed and early to rise” routine
• Lack of time in the morning especially for moms
• Laziness in some form

To understand better the situations why office yoga could be a more popular choice lets perform two  obvious case studies:

Case Study 1:

Hema is a teacher in a renowned school in the city. Her school timings are from 7 am to 3 pm. Before leaving for work, she has to send her children to school, prepare lunch boxes for each family member. It is really too difficult to snatch out even 15 minutes for yoga. But, she gets a 30 minutes lunch break in the school and 2 free periods. Here she can optimize her time to get benefits from yoga.

Case Study 2:

Rishab is employed in a corporate office set up in a metro city. He has to leave home at 8 am to reach his office at 10 am. It takes a minimum of 2 hrs to commute between home and office, in a busy city full of traffic jams. So in the morning, he can’t concentrate completely on his yoga session because of the anxiety to reach office on time. But during lunchtime in the office, he is half done with his work and quite relaxed. At this time he can practice office yoga.

The two scenario study is simply to make you understand that the need for office yoga is a demand in the modern culture. The emphasis is on keeping yourself happy and stress-free living.

How to Prepare for the office yoga

1. You may need to customize your surroundings a bit, to get a yoga-friendly place, either oneself in your chamber or with your like-minded colleagues at some common well-ventilated place.

2. Principally, yoga practice is to be performed on the almost empty stomach, but in the office, you can relish something healthy like banana and yogurt…but some gap is needed in any case.

3. You can feel more freshen up and relax with a splash of cold water on the face.

4. Bring awareness and be present. Randomly check the atmosphere- Is it clean!  smells good!! calm!!- just notice. Make everything a part of your practice—even the noise and discomfort too!

             Master the Skills of Office Yoga and Be Successful

Get ready to get rid of the –stiff shoulders,  neck, itchy eyes, sour back, jammed hips, and knees. These lightweight yoga poses are designed to be performed with your desk and chair as a prop. You can switch to its Mat-version too. Also, you don’t require special skills to perform these amazing yoga poses in your office.

Watch the video on YouTube –20 Minutes Chair Yoga Sequence For Your Neck,Back  And Joints

1.Breath Awareness-Core Awakening

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• Come forward to sit on the edge of your chair.Sit erect so that your ears, shoulders, and hips are in proper alignment.
• Now position your feet flat on the ground.
• May place a block beneath the feet to make your thighs parallel to the ground.
• Place hands on your legs comfortably
• Inhale up to 10 counts, now let it exhale gradually.
• Focus on the rise and fall of the stomach.

Do 5 sets of inhale-exhale. As you feel relaxed now, move to the following simple stretches specially designed for office yoga.

2.Neck Releases

• Drop down your chin to touch the chest.
• Let your neck pivot for 360 degrees, clockwise and anti-clockwise.
• Try to do smoothly and slowly not to strain your neck.
• For a beginning,5-sets are sufficient. Gradually you can increase the number of sets as per your time.

3.Shoulder Rolls

• Place your fingers on the upper part of the shoulder joints.
• Now rotate clockwise then anti-clockwise in the same posture.
• Keep breathing sustained and progressive.

4.Seated Twists

• Very simple and fun doing, can be done an time
• Simply assume looking someone behind you.
• Just sit erect and mind your breathing.
• Twist from your left-hand side.
• Switch to another side.
• Take help of your chair handles and back to pose more perfectly.

5. Seated Backbend

• Raise your hands and bend back while inhaling.
• Bend nicely, keeping your balance.
• Come back to your starting point as you exhale.

Stand up at your place for a standing backbend to give your body a full stretch.

6.Seated Forward Bend

• Create enough space between your table and chair so that you can bend forward safely.
• Keep your feet flat on the floor, while seated.
• Stretch your arms behind your back, join both the hands to interlock your fingers.
• Bend forward from the waist, raise your interlocked hands over your back.
• Rest your chest on your thighs and keep your neck relaxed.

7.Side Bends

Side Bend

• Sit erect on your chair to raise your hands above your head.
• Bring both of your palms together to press each other.
• With a deep inhale bend your body to the left-hand side to get the half moon position.
• Exhale while coming back to your initial central position.
• Repeat the process for the right-hand side bends too.

You can do side bends in the standing position to get a nice body stretch.

 

8. Wrist Release

 

 

Your wrist, elbow and shoulder joints are the silent sufferer in the process of typing. When you spend long-long hours typing on your keyboard, these joints too, need your care. So give them a nice stretch in the following way-

• Fist your fingers, spread your hands, rotate, rotate and rotate from the wrist joints- clockwise-anticlockwise. and.. so on.
• Roll your hands from your elbow joints -back and forth as much you like.
• Perform shoulder rolls in between you working on your PC to relax shoulder and neck both.

 

 

9.Seated Eagle Pose

 

• While sitting on the edge of your chair, spread your arms on the sides of your body and push them back to bring your shoulder blades together.
• Be more gentle initially, now slowly bring arms forward, in front of you and twist both arms with each other. Try to bring both the palms together.
• Keep breathing normally.

 

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10.Shoulder opener

 

 

 

• There are many many ways to open up your jammed and stiff shoulders.
• Place your both the hands on the table while standing near it. You may want to give your chair a back push to make a room for your stretch.
• You need to bring your head down between the two arms until you feel a nice shoulder stretch.
• Keep breathing nicely.

Start with 5 sets and go further.

Alternatively,

• Grab firmly the frame of a door and move forward! (slightly), until you feel a good stretch in the shoulder.

 

11.Eyes Rolls

 

Eyes being the softest body organ, need some special care. Just 5-10 minutes in a day are enough to keep this precious body organ healthy and happy. Good night sleep is the best way to give your eyes a beautiful and relaxed look. To optimize your eyesight, cold or normal temperature water is all needed to be splashed on your eyes.

These few steps will make your eyes sparkle-

• Cup your palms to cover your eyes from the screen glares and harsh light. Let them rest for a minute or so.
• Take 10 fast blinks, while still covered to replenish the natural eyes fluids.
• Now, look at some point -the farthest and the nearest one to maintain the flexibility of your eyes. Repeat 10 times.
• Roll your eyes ,clockwise ,anti-clockwise ,at least 5 times.Try to keep your neck stable.

 

 

12.Temple Massage

 

 

Temple massage is a quick stress buster. Temple massage is known to increase the blood circulation in the area where a number of nerves meet together. It also increases the level of soothing hormones like dopamine and serotonin.

• You can place your elbows on the table or on the handle of your chair.
• Use the fingertips of your hands to give a nice temple massage-clockwise and anti-clockwise both.

Conclusion

 

First of all thanks for accompanying till the end! I know it’s a bit too much description on the topic of OFFICE YOGA. But believe me, if you can follow even 60% of the poses advised above you can revolutionize your professional and personal life. The reason behind this assurance is that I personally follow most of the yoga poses at my workplace, and find them very- 1.easy 2.wonderfull and 3.refreshingly healthy. So why can’t you?

 

In case,  you find it too much of the work and decide not to pay attention to my highly trusted office yoga routine simply go for these alternatives-

• Always sit upright on a chair with proper back support.
• Desk height should be compatible with your sitting posture. One -third of the monitor screen should be above the level of your eyes.
• The golden rule for your seated pose is rather simple. Just go for 90-90-90-180 degree rule:

Ankle joint- 90 degrees, Knees joints- 90 degrees, Hips joint- 90 degree, Neck joint- 180 degrees

• Just avoid elevators.
• After every half, an hour or so, leave your place and walk up to the window or meet your tired peers. Don’t forget to inspire them with your new skills in office yoga.

And last but not the least, please share office yoga on all of your social media platforms with the help of the share buttons provided at the end of your screen. 

So all the very best for your “Happy Office Health Routine“.

Check here – A complete book on office Yoga

A Book to Let You Thrive in Your Professional Life

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You may like to read on yoga by anatomy-science of yoga:

• Yoga and Digestive System-Miracle Human Body
• Yoga and Circulatory System
• Yoga and Skeletal System
• How to avoid yoga injuries

 

The post Can Office Yoga Lead You Professional Success!! appeared first on yogarsutra.

How not to get hurt by yoga

So you enrolled in yoga classes. Or maybe, a tv show instructor is doing a good job of teaching you different types of yoga poses.

Everyone is focussed on how to get into a certain yogasana. In the process, the safety part is compromised quite often, while the focus is on achieving that perfect pose or asana.

An extra effort to get into a perfect pose may lead to yoga injury.

Causes of Yoga injuries

• performing yoga in a hurry
• trying to get into a so-called perfect posture
• lack of proper support
• too many repetitions of a pose
• getting wrong/incomplete instructions
• the age factor

To sum up, yoga injuries can result when you push yourself too far and too soon. Some of the most common yoga injuries include pulls or strains in the neck, spine, low back or hamstrings.

Although stats of yoga injuries are 1%, it may increase further as more and more people are now enrolling. it may affect you in two way.

Firstly, if the injury is not serious you will soon return to your normal practices.

Secondly, a serious injury may drive you away from yoga practices for rest of the life. Which is certainly not good for your well being.

Most affected body parts from yoga injuries

The most common yoga-related injuries, found worldwide, include injuries to the lower back, shoulder, neck, wrist or hand, and knee.

A national survey of yoga practitioners of various styles in Australia asserted that 21% of respondents reported experiencing an injury that may have been attributable to their yoga practice, such as minor strains and recurrences of pre-existing injuries.

In an exclusive survey of Ashtanga Vinyasa (involves difficult poses) practitioners, 62% reported having had at least one injury lasting longer than 1 month (e.g., hamstring, knee, and low-back) with some practitioners reporting more than one injury. (As published in International yoga journal)

Milestones of minimizing yoga injuries

So what should we do in order to minimize yoga injuries?

First, the most important step should be not to get discouraged when such situation arises. After all, nothing comes without side effects, however good it be!

But injuries in no way be considered as a side effect of yoga. Yoga has only one side effect, which is an improved lifestyle.

When we incorporate yoga into our life we say goodbye to osteoporosis, high blood pressure, thyroid, irregular blood sugar, heart diseases etc.

Experience healthy and purposeful aging. We become an improved version of ourselves.. more kind, more compassionate, calmer, smarter with increased flexibility. Also an elevated brain for overall well being, all win-win…

Therefore, with so many pros, yoga cannot be missed out of our life. So should we go gently with yoga poses? If yes, then how?

Gentle yoga

Going gently and hence oversimplifying the yoga poses is not recommended as this will minimize the very benefits yoga offers.

Suppose, if you start to minimize the stretch, twists involved in yoga poses, your muscles groups and related bones will lack the advantage of increased blood circulation hence stopping the abundance of oxygen supply. This oxygen is a key to rejuvenate each cell in our body.

Yoga twists make our core more flexible by providing strength to our spinal cord and the muscles. Spinal cord strength is of utmost importance. As Joseph Pilates famously said, “We are as young as our spinal cord “.

A weak and misaligned spinal cord leads to a bad body posture and an imbalanced body structure. Hence maintaining the mobility of the spine is important to any well-rounded yoga practice and becomes even more important as we get older.

The spine is both structural and energetic center of the body and we need to take great care of it. Since our spine is capable of moving in 5 different directions – forward, backward, sideways, slightly upwards and rotate – a balanced yoga practice is needed in a combination of forwarding bends, backbends, lateral bends, axial extension and twisting.

So what are other options?

Restorative yoga

A restorative yoga sequence typically involves only five or six poses at a time or in a yoga session, supported by props that ensure you to be completely relaxed and safe.

The restorative poses include light twists, seated forward folds, and gentle backbends. Most restorative practices are based on the teachings of B.K.S. Iyengar.

Props used in restorative yoga:

Find here my recommendations for yoga supports

Sivan Health and Fitness Yoga Set 6-Piece– Includes 1/2 Ultra Thick NBR Exercise Mat, 2 Yoga Blocks, 1 Yoga Mat Towel, 1 Yoga Hand Towel, and a Yoga Strap

Disclosure:

The above product is labeled in the “Amazon’s Choice” category from the Amazon. The product description is also at par. I have never used it though, as I already had most of them (collected one by one from so many different places!). I fell in love with the product instantly as it is one in all. And yes, if you will buy from my link, by clicking the product, I will earn a small commission without costing you a penny extra. This helps and motivates me to come up with the best content for you.

These are cushioned supports, having different shapes and sizes. These could be blankets, pillows, blocks stretchable straps or belts and others. We can use these supports for a pose single or in combination, as needed.

Props help you to get into a pose more creatively besides providing a sense of freedom and stability. They have endless uses. Yoga props also seem to help brain simulations if used in playful and creative manners.

Now, as we understand our expectations from yoga,  we can train ourselves for the following goals:-

• Maintaining the mobility of the spine 
• Strengthening the core
• Developing the ability to balance
• Bringing the joints through the full range of motion
• Flexible enough to play with your kids
• Other functional flexibility

Thus, to summarize and compliment the above-discussed points, we reach to the conclusion that while practicing yoga, we should not overstretch our joints. Knees, ankles, wrists, elbows, shoulders, neck, and waist joints are more prone to yoga injuries.

Stretching the joints beyond the limit may cause micro-tears to the ligaments. Further,  wrong actions repeated over a long time may lead to severe injuries.

Hence, to be on the safer side, always start practicing 70% of a posture.This will help to strengthen our body and make it more flexible in addition to avoiding yoga injury.

You must always listen to your body. Always perform at your own pace, strength and flexibility.Two persons may not perform a yoga pose in the same way.

Must read on yoga by anatomy-science of yoga

• Yoga and Digestive System-Miracle Human Body
• Yoga and Circulatory System
• Yoga and Skeletal System

The post How to avoid yoga injuries ? appeared first on yogarsutra.