#nadi shodhana pranayama steps | Explore Tumblr Posts and Blogs

ravifuke · 4 months

Text

The Basics of Yoga: A Beginner's Guide

In a fast-paced world filled with stress and distractions, many individuals seek holistic approaches to improve their well-being. Yoga, an ancient practice that originated in India, has gained immense popularity for its physical, mental, and spiritual benefits. If you're new to yoga, navigating through the diverse styles and techniques may seem overwhelming. This beginner's guide aims to break down the basics of yoga, providing you with a solid foundation to embark on your yoga journey.

Understanding Yoga

Yoga is more than just a series of physical postures; it's a comprehensive system designed to unite the body, mind, and spirit. The word "yoga" is derived from the Sanskrit word "yuj," which means to yoke or join together. The practice involves various elements, including physical postures (asanas), breath control (pranayama), meditation, and ethical principles to cultivate a harmonious and balanced life.

Starting with Asanas

Asanas, or yoga poses, are the most recognizable aspect of yoga for beginners. These physical postures are designed to enhance strength, flexibility, and balance. Whether you're standing, sitting, or lying down, each pose serves a specific purpose.

Mountain Pose (Tadasana): Begin your yoga practice with the foundational Mountain Pose. Stand tall with feet hip-width apart, arms relaxed by your sides, and focus on your breath. This pose establishes a sense of grounding and awareness.

Downward-Facing Dog (Adho Mukha Svanasana): This iconic pose engages the entire body, stretching the back, shoulders, hamstrings, and calves. It also promotes blood circulation and energizes the body.

Warrior I (Virabhadrasana I): Warrior I strengthens the legs and core while improving focus and concentration. This pose encourages a sense of empowerment and determination.

Child's Pose (Balasana): A restorative pose, Child's Pose allows you to relax and release tension. It's an excellent way to rest between more active poses and connect with your breath.

Practicing Pranayama

Breath control, or pranayama, is a vital aspect of yoga that helps connect the body and mind. Breath is considered a life force (prana), and manipulating it can influence your mental and physical states. Here are two simple pranayama techniques for beginners:

Deep Belly Breathing (Diaphragmatic Breathing): Sit or lie down comfortably. Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, drawing your belly in. Focus on the rhythm of your breath, promoting relaxation and reducing stress.

Alternate Nostril Breathing (Nadi Shodhana): Sit in a comfortable position. Use your right thumb to close off your right nostril and inhale deeply through your left nostril. Close your left nostril with your right ring finger, release your right nostril, and exhale. Inhale through the right nostril, close it off, release the left nostril, and exhale. This technique balances energy and calms the nervous system.

Meditation for Mindfulness

youtube

Incorporating meditation into your yoga practice enhances mindfulness and mental clarity. Meditation involves focusing the mind on a particular object, thought, or breath, fostering a sense of inner peace. Follow these steps to begin your meditation practice:

Find a Quiet Space: Choose a quiet and comfortable place where you won't be disturbed. Sit on a cushion or chair with your spine straight and hands resting on your knees.

Focus on Your Breath: Close your eyes and bring your attention to your breath. Notice the inhalation and exhalation without trying to control it. If your mind starts to wander, gently bring it back to your breath.

Body Scan Meditation: Shift your focus from your breath to different parts of your body. Starting from your toes, gradually move your attention upward, paying attention to any sensations or areas of tension. This technique promotes relaxation and body awareness.

Yoga Ethics: The Yama's and Niyama's

Yoga isn't just about physical postures and breath; it also encompasses ethical principles known as the Yama's and Niyama's. These guidelines provide a moral and ethical foundation for yogic living.

Yama's (Social Ethics):

Ahimsa (Non-violence): Cultivate kindness and compassion towards yourself and others.

Satya (Truthfulness): Be honest and truthful in your thoughts, words, and actions.

Asteya (Non-stealing): Avoid taking what doesn't belong to you, whether it's physical possessions or someone else's time.

Brahmacharya (Moderation): Practice moderation in all aspects of life, including food, work, and relationships.

Aparigraha (Non-attachment): Let go of possessiveness and cultivate a sense of non-attachment to material things.

Niyama's (Personal Ethics):

Saucha (Purity): Maintain cleanliness and purity in your body, mind, and surroundings.

Santosha (Contentment): Cultivate contentment with what you have, finding joy in the present moment.

Tapas (Discipline): Embrace self-discipline to overcome obstacles and achieve your goals.

Svadhyaya (Self-study): Engage in self-reflection and study to understand yourself better.

Ishvara Pranidhana (Surrender to the Divine): Surrender your ego and trust in a higher power or purpose.

Choosing the Right Style of Yoga

youtube

Yoga comes in various styles, each catering to different needs and preferences. As a beginner, it's essential to explore different styles to find what resonates with you. Some popular styles include:

Hatha Yoga: A gentle and beginner-friendly style that focuses on basic poses and breath control.

Vinyasa Yoga: A dynamic and flowing style that synchronizes breath with movement, promoting flexibility and strength.

Iyengar Yoga: Emphasizes precise alignment and the use of props to enhance strength, flexibility, and stability.

Ashtanga Yoga: A vigorous and structured style that follows a specific sequence of poses, promoting strength and stamina.

Kundalini Yoga: Integrates physical postures, breathwork, and meditation to awaken and channel energy throughout the body.

Restorative Yoga: A relaxing and rejuvenating style that involves passive poses held for extended periods, promoting deep relaxation.

Developing a Consistent Practice

Consistency is key when it comes to reaping the benefits of yoga. Establishing a regular practice, even if it's just a few minutes each day, can lead to noticeable improvements in physical and mental well-being. Here are some tips for building a consistent yoga practice:

Set Realistic Goals: Start with achievable goals, such as practicing for 10-15 minutes a day. As you become more comfortable, gradually increase the duration and intensity of your practice.

Create a Sacred Space: Designate a specific area for your practice, free from distractions. This could be a corner in your room or a quiet spot in your backyard.

#yoga #yogaforbeginners #yogalife #yogadaily

1 note · View note

pradhyayoga · 6 months

Text

The Healing Power of Yoga for Diabetes Management

Diabetes, a prevalent health concern in our modern society, requires a multifaceted approach for effective management . Diabetes management through yoga is the most effective and easy way. This ancient practice not only enhances physical well-being but also fosters a harmonious connection between mind and body. Let's explore some Yoga poses for diabetes that can play a pivotal role in managing diabetes.

Yoga Poses for Diabetes:

1. Downward-Facing Dog (Adho Mukha Svanasana):

This classic pose enhances blood circulation throughout the body, promoting better insulin sensitivity.

Stretches the hamstrings and strengthens the core, aiding in weight management.

2. Seated Forward Bend (Paschimottanasana):

Targets the abdominal area, stimulating the pancreas and kidneys.

Calms the mind and reduces stress, a crucial factor in diabetes management.

3. Child's Pose (Balasana):

Relieves tension in the back and shoulders, areas commonly affected by stress.

Encourages deep breathing, promoting relaxation and blood sugar control.

4. Twisting Chair Pose (Parivrtta Utkatasana):

Engages the abdominal muscles and stimulates the digestive organs.

Aids in detoxification and improves circulation.

5. Legs Up the Wall Pose (Viparita Karani):

Facilitates blood flow to the abdomen and helps regulate blood sugar levels.

Relaxes the nervous system, reducing stress.

6. Mandukasana (Frog Pose):

Stimulates the Pancreas, Aids Digestion , Enhances Blood Circulation ,

Strengthens the Core Muscles Reduces Stress

Enhance insulin production and contribute to better blood sugar control

Maintaining a healthy weight is crucial for individuals with diabetes, especially for those with Type 2 diabetes where lifestyle factors play a significant role. Apart from the above given yoga asanas, you can also do Yoga poses for diabetes like Gomukhasana, Ardha matsyendrasana , Halasana , Pawanamuktasana ,Bhujangasana , Dhanurasana, Ustrasana . You can choose any of these Yoga poses for diabetes according to your ability and health conditions.

Pranayama for Diabetes:

1. Deep Belly Breathing (Diaphragmatic Breathing):

Inhale deeply, allowing the belly to expand, and exhale slowly.

Enhances relaxation and reduces stress, contributing to better blood sugar control.

2. Alternate Nostril Breathing (Nadi Shodhana):

Balances the nervous system, promoting overall well-being.

Enhances lung function, improving oxygenation of the body.

3. Kapalabhati (Skull-Shining Breath):

Invigorates the abdominal organs, including the pancreas.

Stimulates digestion and aids in weight management.

4. Bhramari (Bee Breath):

Calms the mind and reduces stress.

Activates the parasympathetic nervous system, promoting relaxation.

5. Ujjayi Pranayama (Victorious Breath):

Focuses on controlled breathing, enhancing lung capacity.

Calms the mind and reduces anxiety, contributing to better diabetes management.

Conclusion:

Integrating these yoga poses and pranayama into your daily routine can be a transformative step Diabetes management through yoga. However, it's essential to consult with your Yoga therapist before starting a Yoga poses for diabetes . Embrace the power of yoga, and embark on a journey towards holistic well-being, where each breath and yoga pose becomes a step towards a healthier, more balanced life .

#yogaeveryday #pradhyayoga #yoga for diabetes

1 note · View note

saikatbala99 · 9 months

Text

The Power of Breath: Pranayama Practices in Online Yoga

Introduction:

Introduce the concept of pranayama as a fundamental aspect of yoga. Explain the significance of breath control in enhancing overall well-being. Mention the availability of pranayama practices in online yoga classes. Understanding Pranayama: The Science of Breath Control:

Define pranayama and its roots in yoga philosophy. Explain the connection between prana (life force) and breath. Discuss the physiological and mental benefits of pranayama.

Online Yoga Classes and Pranayama: A Perfect Combination:

Highlight the convenience of accessing pranayama practices online. Discuss how online instructors guide students through breath control techniques. Mention the variety of pranayama exercises available in virtual classes.

Benefits of Pranayama for Mind and Body:

Improved respiratory health and lung capacity. Stress reduction and relaxation through controlled breathing. Increased mental clarity and focus. Enhancing the mind-body connection.

Popular Pranayama Techniques in Online Yoga:

Explain common pranayama practices like Ujjayi, Bhramari, and Nadi Shodhana. Describe their effects on the body and mind. Provide step-by-step instructions for beginners.

Incorporating Pranayama into Your Daily Routine:

Discuss the importance of consistency in pranayama practice. Offer tips for integrating breath control into daily life. Suggest the best times for pranayama practice.

Real Testimonials: The Transformative Power of Pranayama:

Share success stories from individuals who have experienced positive changes through pranayama. Include personal anecdotes or case studies.

0 notes

ertharetreat · 11 months

Text

Yoga for Stress Relief: Techniques and Practices

Located in the serene landscapes of Portugal, our yoga retreat centre Portugal offers a tranquil oasis for individuals seeking a transformative and rejuvenating experience. With expert instructors, holistic activities, and a welcoming atmosphere, it provides the perfect setting to deepen your yoga practice and immerse yourself in the beauty of Portugal's nature.

In today's fast-paced and demanding world, stress has become a common companion for many people. Fortunately, yoga offers a powerful toolkit for managing and reducing stress levels. Through a combination of physical postures, breathing exercises, and mindfulness practices, yoga provides effective techniques to cultivate relaxation, restore balance, and promote overall well-being.

One of the primary ways yoga helps alleviate stress is through the practice of asanas, or physical postures. Yoga asanas stretch and strengthen the body, release tension, and improve circulation. When practiced mindfully, they invite a sense of calm and presence, providing a break from the incessant mental chatter and worries that contribute to stress.

Certain yoga poses are particularly beneficial for stress relief. Forward folds, such as Uttanasana (standing forward bend) or Balasana (child's pose), help to calm the nervous system and release tension in the back and shoulders. Gentle twists, like Ardha Matsyendrasana (seated spinal twist), can help alleviate physical and mental tension. Restorative poses, such as Savasana (corpse pose) and supported reclining poses, induce deep relaxation and activate the body's natural healing response.

In addition to the physical aspect, pranayama, or yogic breathing techniques, play a crucial role in stress reduction. Deep, conscious breathing activates the parasympathetic nervous system, which promotes relaxation and counteracts the body's stress response. Techniques like diaphragmatic breathing, alternate nostril breathing (Nadi Shodhana), and extended exhalation can be practiced to calm the mind and bring about a sense of peace and tranquility.

Mindfulness and meditation practices are integral components of yoga for stress relief. By cultivating present-moment awareness and non-judgmental observation of thoughts and sensations, mindfulness allows us to step out of the cycle of stress-inducing thoughts and emotions. Meditation encourages a state of calm and clarity, providing a respite from the mental noise and fostering a deep sense of inner peace.

Yoga nidra, also known as yogic sleep, is a powerful relaxation technique that can significantly reduce stress. It involves a guided meditation while lying down in a comfortable position. Yoga nidra systematically relaxes and releases tension from different parts of the body, while simultaneously guiding the practitioner into a state of deep relaxation and heightened awareness.

Consistency and regularity are key to experiencing the full benefits of yoga for stress relief. Incorporating a dedicated yoga practice into your routine, even if it's just a few minutes a day, can have a profound impact on your stress levels and overall well-being. It's important to listen to your body and honor its limits, approaching your practice with gentleness and compassion.

In conclusion, yoga offers a comprehensive approach to stress relief, combining physical movement, breathwork, mindfulness, and meditation. By integrating these practices into your life, you can develop effective tools for managing stress, finding balance, and cultivating a deep sense of relaxation and well-being. Remember that yoga is a personal journey, and it's essential to find what works best for you. With time and practice, you can navigate the challenges of daily life with greater ease and resilience, creating a harmonious mind-body connection.

#yoga #yogaretreat

0 notes

fitnesszinnia · 1 year

Text

𝘕𝘢𝘥𝘪 𝘚𝘩𝘰𝘥𝘩𝘰𝘯 𝘗𝘳𝘢𝘯𝘢𝘺𝘢𝘮𝘢▪️▪️

(Step by step)

Nadi Shodhana Pranayama is a type of breathing exercise used in yoga to cleanse and balance the nadis, or energy channels in the body. Here's a step-by-step guide:

1. Find a comfortable seated position, either on a chair or cross-legged on the floor.

2. Close your eyes and take a few deep breaths to relax your body and mind.

3. Using your right hand, close your right nostril by pressing gently against the side of your nose.

4. Inhale slowly and deeply through your left nostril.

5. At the peak of your inhalation, close your left nostril with your ring finger and release your thumb from your right nostril.

6. Exhale slowly and deeply through your right nostril.

7. Inhale slowly and deeply through your right nostril.

8. Close your right nostril with your thumb and release your ring finger from your left nostril.

9. Exhale slowly and deeply through your left nostril.

10. Repeat this pattern for 5 to 10 minutes, moving back and forth between your nostrils with each inhale and exhale.

Note: It's important to keep your breaths slow and steady throughout the exercise. If you find it difficult to switch between nostrils smoothly, take a few breaths through both nostrils to balance before continuing.

➖➖➖➖➖➖⭕

#fitnesscentrebyzinnia #yoga #cardio #Mymensingh #শরীর #যোগ #fitness

➖➖➖➖➖➖⭕

0 notes

tatvaayurveda · 1 year

Text

5 Types of Pranyama and their effects on our body!

Pranayama is a practice of breathing regulation in yoga. The Pranayama consists of three main steps: inhalation, exhalation, and the retention of the breath patterns.

But do you know that different types of Pranayama are used for specific health issues? However, Pranayama has a different approach to treating various problems.

Doing Pranayama helps improve your breathing efficiency. It will also be beneficial for curing breathing-related diseases.

Let's see more about Pranayama here in this article. Read more.

What is Pranayama?

The word Pranayama has its Sanskrit origin. 'Pran' refers to 'life' whereas 'Ayama' refers to 'control over breath .'Hence it refers to controlling prana in your body through breathing exercises.

The Pranayama dates back to the age of origin of both yoga and meditation. It was been introduced since then and is followed by many till now. In other words, Pranayama is a form of meditation that focuses on breathing. The health benefits of Pranayama are unlimited, and they need to be followed in the correct pattern.

The Pranayama consists of various stages of breathing that involve Purak (inhalation through the nostrils), Kumbhak(retention), and rechaka (exhalation). Or we can also call Pranayama a breath control exercise with multiple benefits.

What are the different types of Pranayama?

Different types of Pranayama have other impacts on our bodies. Let's see it here each.

Dirga Pranayama:

Dirga Pranayama is a type of Pranayama that is suggested for beginners as it corrects regular breathing habits. Sit straight and comfortably, take normal breaths, and relax.

Take a slow, deep breath and feel as it fills your abdomen, expand the chest region, and finally experience the expanding breathing region.

Slowly exhale the air in the reverse direction when your breath is full. Just Repeat it for 10-20 minutes; it will help you relax your body and provide instant and immediate relief.

Nadi Shodhana Pranayama:

It is another best type of Pranayama, and one of the best alternatives among all the breathing exercises. To perform, Nadi Shodhana sits in a straight position.

Now close the right nostrils with the right thumb and breathe through the left nostrils. Release the right nostrils, close the left nostrils with the left thumb, and breathe through the right nostrils.

Repeat this for at least 10 rounds to make the yoga and the treatment beneficial. It helps in treating respiratory and cardiovascular health. It helps reduce stress and anxiety as well.

Anuloma Viloma Pranayama:

Anuloma Viloma Pranayama the other type of pranayama. It involves the breathing of alternative nostrils through the retention of breath. Sit properly and exhale the air with both nostrils for at least four counts.

Now close your left nostril and hold the breath count up to 16. Open your right nostril and exhale the air up to the count 8. Now follow the same procedure if you exhale through the right nostril. Now repeat the entire process in five steps. It will help heal your respiratory issues and improve skin, eyes, and cardiovascular system health.

Surya Bhedana Pranayama:

Surya Bhedana Pranayama is one of the pranayama types that helps awaken the kundalini shakti. Sit in a comfortable position, now close your left nostril, and hold your breath for up to 10-15 counts.

Now release the right nostril and exhale the air through it. Now repeat the process several times for excellent and instant benefits. Doing this one before your meals will help to improve the digestion process. It helps in Vata-related issues and replenishes the oxygen in the blood, energizing the body.

Ujjayi Pranayama:

Ujjayi Pranayama is also one of those pranayamas that you must try for your health benefits. It is one of the best Pranayama types that will help you with cooling.

It is called the ujjayi Pranayama because it produces a similar sound to ocean waves. Steps sit in a cross-legged position, inhale the air through your mouth and the constricted throat, making a hissing sound.

Close your mouth and slowly exhale the air through your nose that helps keep your throat constricted. Repeat the process without any strain. It helps detoxify your body and helps in controlling high BP and thyroid problems. It is also essential to repair your nervous issues and disorders.

What are the benefits of Pranayama?

The health benefits of Pranayama are incredible; Have a view of these below;

Stress Relief:

One significant benefit of doing Pranayama is that it helps you relieve yourself from stress. It is one of the substantial stress busters that help alleviate your stress and makes you more attentive. Hence Pranayama should be practised for intense stress relief.

Cures Hypertension:

One fantastic benefit of Pranayama is that it helps cure hypertension. Hypertension is a health condition that is caused due to multiple reasons that can be fixed only with proper guidance. Involving Pranayama in your routine can help you balance and prevent hypertension significantly.

Good Digestion:

For good digestion, you can combine the Pranayama with belly breathing to let it activate from the diaphragm. The muscle, which is dome-shaped under the lungs and the internal organs, paves the way for a gentle massage of the lungs. Hence through this, you can gently improve your digestion levels.

Immune Booster:

Yes! It is a fact that Pranayama is an excellent immune booster that gives a boost to the overall immune system of your body. The diaphragmatic movement also helps to stimulate the activity of lymph fluid containing the white blood cells.

Sweetens Sleep:

This stress reliever activity will pave an excellent way to relieve you from all sorts of stress and discomfort. And this, in turn, helps provide you with a good amount of sleep. Pranayama helps reduce your all-day havoc stress and provides a peaceful sleep.

I hope you find the blog helpful. Stay connected and see you soon with the upcoming blog.

Thank you for Reading!

1 note · View note

spofitcenter · 3 years

Text

Benefits of nadi shodhana pranayama

Benefits of nadi shodhana pranayama The right way to do Nadi Shuddhi Pranayama and its benefits Meaning of Nadi Shuddhi:- Nadi Shuddhi Pranayama is also called Nadi Shodhana Nadi Shuddhi is made up of two words. Nadi and Shuddhi or Shodhana Nadi are present here in our bodies. These Nadi are connected with the blood flowing in the body. The second word means purification or pure. Purifying,…

View On WordPress

#Benefits of nadi shodhana pranayama #Meaning of Nadi Shuddhi #nadi shodhana pranayama #nadi shodhana pranayama benefits #nadi shodhana pranayama steps #Nadi Shuddhi Pranayama #Nadi Shuddhi Pranayama benefit #Nadi Shuddhi Pranayama benefits #ow to do nadi shodhana #Precautions in Nadi Shodhana Pranayama #The right way to do Nadi Shodhana Pranayama #Things to keep in mind while doing Nadi Shodhana #what is nadi shodhana #Where to do Nadi Shodhana Pranayama

0 notes

meditationadvise · 5 years

Text

How To Breathe Like A Yogi

There's an old adage usually utilized by yoga instructors: without the breath, it's not yoga.

This is oh-so-true. The biggest distinction in between yoga and other types of workout is its focus on the breath. There's a whole element of yoga exercise that's developed after the breath. It's called pranayama-- as well as it's what takes yoga from a workout to a type of meditation. Faucet in to this crucial yogic exercise with this beginner's guide to pranayama.

Why yogis practice pranayama

Yogis are about increasing their prana: the dynamic, energetic pressure within. Prana is what stimulates the body. It's a refined, intangible pressure that gives energy and the power of action. Good wellness is a sign that prana is abundant.

Prana's physical counterpart is the breath. They're not precisely the same point, however we obtain prana through the breath, and prana could be increased by controling the breath. This is the goal of pranayama.

Yogis usage breathing workouts to increase, increase, and stabilize this dynamic internal energy.

Pranayama also cleanses the body's refined channels to make sure that prana doesn't obtain stuck anywhere in your body and also could free flow throughout it. This is likewise essential for yoga's greater goals of self-realization.

Although this application of pranayama might seem a little esoteric, it does have concrete physical benefits as well.

Pranayama enhances the lungs as well as improves their functioning. It eases stress and anxiety, reduces blood stress as well as heart rate, enhances digestion, and stabilizes the nerves. It likewise trains the mind to concentrate much better in reflection (another extremely important element of yoga).

In order to enjoy every one of these gorgeous advantages, it's essential to start with the essentials:

First comes belly breathing

So lots of people are breathing all wrong. You listened to right-- regardless of breathing being free, it's totally possible to breath incorrectly. It's a physical feature that lots of could and also frequently do misshape, specifically when they're stressed or anxious.

If you've ever viewed a child breathe, you have actually observed appropriate breathing. Their wonderful little bellies climb with each inhalation and also carefully drop with each exhalation, practically as if there's a balloon broadening and contracting inside.

Babies take full abdominal breaths, as well as this coincides technique that we need to proceed with as adults.

Take a moment to notice how

you're breathing today. Don't manage your breath whatsoever-- just observe.

What's your stubborn belly doing? Is it broadening and contracting?

Or is it your breast that's moving the most?

Are you taking a breath via your mouth or through your nose?

Are you gripping your tummy?

Ideally, your tummy is broadening as well as getting. You're taking a breath via your nose and also there's no stress in your belly.

If this isn't the case, it's time to relearn the art of breathing. This is necessary both for the practice of pranayama as well as for your overall health.

If you breathe shallowly right into the breast, you don't make complete use of the lungs and you burglarize your interior organs of their full supply of oxygen. And also, the diaphragm doesn't make its complete downward movement. The organs miss out on out on the mini-massage that would normally happen with this downward force.

Breathing via the mouth also presents its troubles. The nose is developed to filter, moisten, as well as warm the air we inhale. Mouth breathing denies the breathing system of these vital processes.

Yet another issue with improper breathing is that it triggers anxiety as well as stress and anxiety. The breath and also mind are significantly associated. There's an all-natural tendency to grip the stomach as well as take a breath shallowly right into the upper body because of stress or anxiety.

The very same thing can happen backwards. If you hold your stubborn belly as well as take a breath shallowly into your breast, you could cause feelings of stress and also anxiousness. You essentially subject on your own to completely unnecessary negativity!

Moral of the story: appropriate breathing is unbelievably crucial. It's also the primary step in finding out pranayama, because without this solid structure, any manipulation of the breath will be dangerous instead of helpful.

Pranayama Practice # 1: Stomach Breathing

If you've created incorrect breathing habits, follow these steps to reset your breath. You could practice this technique for a few minutes each day and sign in periodically throughout the day to observe your breath.

If you're breathing shallowly or with your mouth, correct yourself. You'll ultimately undo bad habits.

1. Lie down on your back. Spread your feet broad and let them tumble open. Take 3 natural breaths via your nose.

2. Purposely relax your stomach muscles.

3. Place your best hand on your stubborn belly and also your left hand on your chest. Take a slow, deep inhalation that fills your stomach. Your ideal hand ought to increase as you inhale.

4. Exhale slowly. Your right hand need to fall as you exhale.

5. Proceed this method for a number of minutes. Focus on your breath. If your mind wanders, bring it back to the breath. As soon as you're comfy doing this relaxing, try tummy breathing while being in a chair or on the floor with your legs crossed.

Your breast will certainly likewise fluctuate during this practice. This is completely normal and absolutely alright as long as your stubborn belly is climbing as well as falling in addition to it. With each inhalation, the first area to broaden is the stubborn belly. Next comes the breast, and finally the throat.

This process takes place in reverse with each exhalation.

Pranayama Practice # 2: Alternative Nostril Breathing

Also referred to as anuloma viloma or nadi shodhana, alternating nostril breathing is a practice that provides instantaneous results. It's unbelievably soothing, making it the excellent remedy to stress, anxiety, and also nervousness.

And it isn't reserved for the mat just. Alternating nostril breathing can be practiced basically anytime, anywhere.

Alternate nostril breathing is precisely as its name implies: the breath is inhaled as well as exhaled with one nostril each time. The goal is to balance the breath in between both nostrils due to the fact that we actually don't normally take a breath via both at when. We take a breath mostly through just one, rotating between the 2 around every 90 minutes.

You could evaluate this fact by putting your finger below your nose. You'll observe that the air is moving primarily via one nostril only.

If the air occurs to really feel even with both, you might have caught the junction that occurs every 90 minutes. Throughout this junction, we experience an inner sense of tranquility. This is precisely the sensation that yogis purpose to resemble through alternate nostril breathing.

According to yoga and Eastern medicine, each nostril associates with the contrary side of the brain.

Predominantly breathing via the right nostril symbolizes that the left brain is energetic. The left brain has even more to do with rational mind like regular and also planning.

Predominantly breathing via the left nostril, on the other hand, represents that the best mind is active. The appropriate brain has more to do with imaginative thought processes as well as intuition.

When the breath is balanced between both, the entire brain is active. Other refined forces are likewise balanced, such as the manly and feminine, as well as the lunar and solar. This all brings a relaxed state that's particularly favorable to meditation.

Alternate nostril breathing is the ideal method to do before sitting for a reflection session, before sleeping, or anytime you're feeling stressed out or nervous:

1. Sit in a comfortable position either with your legs went across, folded up beneath you, or being in a chair with your feet level on the ground. Sit great and also tall with your shoulders kicked back. Rest your hands in your lap with your palms encountering down. Shut your eyes.

2. Tuck your best index as well as center fingers right into your hand to form the vishnu mudra. Your thumb, ring and pinky fingers will certainly be extended.

3. Take an easy breath in. Carefully shut your right nostril with your thumb. Take a very easy breath out via your left nostril.

4. Take an easy breath in with your left nostril. Shut your left nostril with your third finger, release your thumb from your right nostril, and take an easy breath out through your right nostril.

5. Now take a very easy breath in via the right, shut the right, as well as take an easy breath out with the left. Now in with the left, close the left, as well as very easy breath out via the right.

6. Continue this pattern for five minutes. Make sure you do not tighten your right shoulder.

Concentrate on your breath. If your mind wanders, bring it back to the breath.

When you're completed, launch your hand as well as rest on your back for a minute or 2, taking a breath naturally, observing the tranquil sensation that's washed over the body.

Pranayama Practice # 3: Ujjayi Breathing

If you regular vinaysa classes, you're most likely currently accustomed to ujjayi pranayama, also called Darth Vader breathing, victorious breath, or ocean breathing. This psychic breath has a tranquilizing result as it mimics deep sleep. It helps the mind to focus throughout a yoga method, which is why its utilized in tandem with vinyasa flows.

Ujjayi likewise has a comforting impact on the nerves. This makes it a natural antidote to stress and irritation:

1. Sit in a comfortable position either with your legs went across, folded below you, or being in a chair with your feet level on the ground. Sit great and also tall with your shoulders loosened up. Rest your hands in your lap with your palms encountering down. Shut your eyes.

2. Take three natural breaths.

3. Inhale. Open your mouth as well as breathe out as if you're fogging a mirror. You'll need to acquire your glottis-the slim flap of cartilage at the back of your throat. This action will make a Darth Vader-like sound. Currently do the very same thing as you breathe in, but close your lips. You'll be breathing like Darth Vader on both the inhalations and exhalations.

4. Proceed this breath momentarily or two. Breathe slowly and deeply, bearing in mind to fill your stomach with each inhalation. Concentrate on your breath. If your mind wanders, bring it back to the breath. With method you can gradual increase to 5 minutes.

When it pertains to pranayama, take your time.

Before all else, take as much time as you should find out stomach breathing. Just when you have this stomach breath mastered should you start to check out alternating nostril breathing, ujjayi, and other pranayama techniques. There's absolutely no thrill when it concerns discovering pranayama. It's a component of yoga exercise that's suggested to be found out during years.

Never stress during pranayama. Always experiment a feeling of rhythmic effortlessness. If you really feel like you're short of breath or lightheaded, stop and relax in remains present (savasana).

Our old yogic forefathers alerted other yogis of the ominous consequences of inappropriate pranayama. Consequently, pranayama is likewise suggested to be found out straight from a teacher.

Not all breathing workouts appropriate for all trainees. An instructor will certainly assist lead you toward pranayama that's proper for your own constitution as well as present state of health.

When you do discover to practice pranayama correctly, nonetheless, you can take your yoga exercise practice to an entire brand-new level.

By connecting the body with the mind, pranayama changes yoga exercise from exercise to a relocating meditation.

P. S. Intend to build a home yoga exercise method however are not able to stick to it?

Start your free 7-day yoga obstacle today!

#chakra meditation #daily meditation #meditating #meditation #meditation for beginners #morning meditation #pranayama #what is meditation #yoga #yoga practice

2 notes · View notes

dawninglightcounseling-blog · 5 years

Text

3 Breathing Practices for Anxiety and Stress Relief

Crow breath (Kaki pranayama) .

This is a cooling breath that can be helpful when you are feeling anxious or restless. The hardest part will be noticing that you feel anxious or restless then remembering to breathe instead of staying in your thoughts. This breath practice can be done anywhere and is discreet enough that others will likely not notice that you have changed anything. Your exhale will be longer than your inhale.

Steps:

Close your lips and breath in through your nose.

Slightly open your lips, as though you are drinking through a straw, and breath out through your mouth.

Continue until you feel calmer. This may take several minutes.

Alternate Nostril Breathing (Nadi Shodhana.

This breath helps to balance the nervous system, and you may find this particularly helpful before sleep. For this practice you will want to find a space where you can sit quietly without interruption. Because you will be using your right hand to assist, this practice will be noticeable to others. The inhale and exhale will be about the same length.

Steps:

Close your right hand into a loose fist. Allow your thumb and your ring and pinkie fingers to lift while your index and middle fingers continue to fold into your palm.

Lay your thumb gently against your right nostril then inhale through your left nostril.

Release your right nostril and lay ring finger gently against your left nostril. Exhale slowly through your right nostril then inhale slowly through your right nostril.

Release your left nostril and lay your thumb against your right nostril. Exhale slowly through your left nostril then inhale slowly through your left nostril.

Repeat steps 2-4 five times.

Box breathing.

This is another breath practice that helps to balance the nervous system and to reduce stress. After you have tried this practice a couple of times, you will be able to do it anywhere without notice. Try it a few times though to discover if it’s comfortable for you or if you need to reduce the ratio in the beginning.

Steps:

Exhale to a count of four.

Hold your breath out for a count of four.

Inhale to a count of four.

Hold your breath in for a count of four.

Repeat several times up to a few minutes.

Trouble-shooting.

If you find that one of these practices increases your stress or anxiety rather than helping you to feel calm, try a different practice.

For a calming response, your exhale should be at least as long as your inhale. You will likely find that increasing your exhale to make it longer than your inhale will feel even more calming.

If you are using the box breathing practice try changing the count to make it shorter, decrease the lengths of the holds only, or leave out the holds and simply practice an equal inhale and exhale.

#Anxiety #Stress Relief #Kaki Pranayama #Alternate Nostril Breathing #Box Breathing #Crow Breath #Nadi Shodhana #Breathing Practices

1 note · View note

ravifuke · 4 months

Text

The Basics of Yoga: A Beginner's Guide

Introduction

Understanding Yoga

Starting with Asanas

Warrior I (Virabhadrasana I): Warrior I strengthens the legs and core while improving focus and concentration. This pose encourages a sense of empowerment and determination.

Child's Pose (Balasana): A restorative pose, Child's Pose allows you to relax and release tension. It's an excellent way to rest between more active poses and connect with your breath.

Practicing Pranayama

youtube

Meditation for Mindfulness

Find a Quiet Space: Choose a quiet and comfortable place where you won't be disturbed. Sit on a cushion or chair with your spine straight and hands resting on your knees.

Yoga Ethics: The Yamas and Niyamas

Yoga isn't just about physical postures and breath; it also encompasses ethical principles known as the Yamas and Niyamas. These guidelines provide a moral and ethical foundation for yogic living.

Yamas (Social Ethics):

Ahimsa (Non-violence): Cultivate kindness and compassion towards yourself and others.

Satya (Truthfulness): Be honest and truthful in your thoughts, words, and actions.

Asteya (Non-stealing): Avoid taking what doesn't belong to you, whether it's physical possessions or someone else's time.

Brahmacharya (Moderation): Practice moderation in all aspects of life, including food, work, and relationships.

Aparigraha (Non-attachment): Let go of possessiveness and cultivate a sense of non-attachment to material things.

Niyamas (Personal Ethics):

Saucha (Purity): Maintain cleanliness and purity in your body, mind, and surroundings.

Santosha (Contentment): Cultivate contentment with what you have, finding joy in the present moment.

Tapas (Discipline): Embrace self-discipline to overcome obstacles and achieve your goals.

Svadhyaya (Self-study): Engage in self-reflection and study to understand yourself better.

Ishvara Pranidhana (Surrender to the Divine): Surrender your ego and trust in a higher power or purpose.

Choosing the Right Style of Yoga

Yoga comes in various styles, each catering to different needs and preferences. As a beginner, it's essential to explore different styles to find what resonates with you. Some popular styles include:

Hatha Yoga: A gentle and beginner-friendly style that focuses on basic poses and breath control.

Vinyasa Yoga: A dynamic and flowing style that synchronizes breath with movement, promoting flexibility and strength.

Iyengar Yoga: Emphasizes precise alignment and the use of props to enhance strength, flexibility, and stability.

Ashtanga Yoga: A vigorous and structured style that follows a specific sequence of poses, promoting strength and stamina.

Kundalini Yoga: Integrates physical postures, breathwork, and meditation to awaken and channel energy throughout the body.

Restorative Yoga: A relaxing and rejuvenating style that involves passive poses held for extended periods, promoting deep relaxation.

Developing a Consistent Practice

Set Realistic Goals: Start with achievable goals, such as practicing for 10-15 minutes a day. As you become more comfortable, gradually increase the duration and intensity of your practice.

Create a Sacred Space: Designate a specific area for your practice, free from distractions. This could be a corner in your room or a quiet spot in your backyard.

Use Online Resources: There are numerous online platforms offering guided yoga

#yoga #yogalife #yogadaily #Youtube

0 notes

shivani-12 · 2 years

Text

Simple Steps To Avoid Breathing Complications In Winter

A blast of cold air directly hits your face as you step outside. It is a brisk reminder that the harshness of winter has arrived. And a deep breath of icy air can be risky for people and can trigger symptoms such as wheezing, coughing, and shortness of breath. If you are facing any of the above issues you must visit the best pulmonologist near you.

Here Are A Few Simple Steps To Avoid Breathing Complications In Winter:

Avoid dirt and dust — The first and the foremost thing is to keep your surroundings clean. Keep washing your hands regularly before touching your nose directly. The dirt and dust accumulated in your space can enter through the nostrils leading to irritation and problems while breathing.

Refrain from outdoor activities — If in case you are facing any breathing issues in winter, ward off from going outside as you may get exposed to pollutants, allergens, and environmental toxins. Also avoid doing any rigorous physical outdoor activities like running, jogging etc. that will increase the risk of breathing issues.

Avoid weather triggers — Direct exposure to frosty weather conditions and chilly winds in winter may trigger issues like cough and cold, asthmatic problems, lung disorders, nasal allergic reactions etc that lead to difficulty in breathing. The fall in temperature can lead to various health issues that ultimately affect the breathing pathway.

Breathing exercises — In winters, one can rely on deep breathing exercises such as Ujjayi Pranayama, Kapalbhati Pranayama, Nadi Shodhana etc are a few pranayama techniques that can improve the breathing process. Doing these exercises regularly can open up the dried-out nasal passages, thus eases the breathing process.

Get yourself treated — If in case you feel breathlessness, rush to the doctor to get treated. A doctor diagnoses your problem closely and gives the best treatment as per the severity of the issue.

Take proper medications — People suffering from breathing problems like asthma or lung issues must take proper medication as suggested by their doctor. Not taking medicines on time or skipping a dose can lead to severe breathing complications.

Why Choose Us?

The above few measures can provide help to some extent in case of breathing complications, the best treatment can only be given by the best pulmonologist. Dr. Satya Ranjan Sahu is the best pulmonologist in Delhi and Gurugram. He has a wide experience of 10+ years and is well-versed with how to provide you with the best treatment for breathlessness. Dr. Satya takes extensive care of his patients to make them feel comfortable, deeply discusses their problems and provides them the best treatment accordingly.

Book your appointment now.

For a consultation, contact us through a call on 011–41099147, +91–8447375725

Or raise your queries: [email protected]

#best treatment for breathlessness

0 notes

quickhealthsolutions · 3 years

Photo

11 wodnerful benefits of Anulom vilom pranayama (Nadi shodhana pranayama).

Source:- https://www.easyyogasan.com/anulom-vilom-benefits-steps-precautions/

#anulom vilom #anulom vilom pranayam

0 notes

pigmentation21 · 3 years

Text

Freedom from diabetes vedas

Freedom from diabetes

Diabetes is viewed as a terminal and hopeless sickness. Various investigates have demonstrated that diabetes can is reversible. Besides, with legitimate spotlight taking drugs, diet, activities, and contemplation a diabetic individual can feel recovering the wellbeing back to typical. Subsequently, emerge from the possibility of distressing diabetic life and partake in the opportunity this delightful life offers. Peruse the valuable tips that can assist you with accomplishing independence from diabetes.

The Mantra For Freedom From Diabetes

Diabetic patients might feel the pressure of dealing with the sickness. Because of this pressure wellbeing can deteriorate. Accordingly, the initial phase in independence from diabetes is to be positive and consistently remember that diabetes can be switched. Your method of living will help in switching diabetes.

Recall inversion of diabetes is an interaction and it moves in stages. Each stage sets aside time. It's anything but a smooth cycle. Any sort of pressure can restrict the inversion cycle. The way to inversion or independence from diabetes is as per the following:

Drug: Following legitimate treatment and medicine for guaranteeing insulin control.

Diet plan: Following the appropriate eating regimen plan

Activities: Doing ordinary activities to control weight acquire and advance a solid way of life.

Reflection: To build positive energy and help in inward change.

Best Exercises for Diabetics in 2021

Various examination demonstrates the way that a sound way of life helps in to get independence from diabetes. It not just controls diabetes it helps in the smooth inversion of diabetes. An activity helps in weight the executives, guarantees appropriate digestion, further develops blood course, and so on Every one of these assistance in dealing with the glucose levels and evades the entanglements identified with diabetes.

7 Best Home Workouts

Home exercises have become fundamental in the current pandemic circumstance. These exercises help in controlling our pressure as well as bestow wellness to our body. These exercises oversee glucose levels, upgrade body wellness and in this manner help in overseeing diabetes.

Home exercise - diabetes

Pilates – It is a successful method to oversee glucose in individuals with diabetes. It is a low-sway practice that spotlights on reinforcing the muscles, further developing arrangement, and adaptability. Performing Pilates consistently will assist with controlling glycemia, increment cardiovascular wellbeing, work on the body's affectability to insulin, and lessen muscle to fat ratio.

Yoga – Tai Chi is a Chinese military craftsmanship that includes breathing and unwinding strategies and is viewed as a moderate exercise. It is valuable for improving cardio-respiratory wellness, fringe flow, and diminishing pressure just as nervousness.

Fixed Bicycling – A type of vigorous exercise that makes your heart more grounded and lungs work better. You don't need to take off from your home for cycling. Cycling for 30 minutes every day (3-5 times each week) assists with bringing down the glucose levels and get thinner without harming the knees or different joints.

Dance – Dancing assists with boosting wellness, work on the body's affectability to insulin and blood glucose the board, just as develop muscle fortitude. It even assists with bringing down pressure by loosening up the brain.

Obstruction Band Exercise – A home exercise that is performed by extending extremely thick, solid flexible groups. It assists with further developing insulin affectability, lower blood glucose levels, consume additional calories, and fortify your muscles.

Workout – Strength preparing exercise performed utilizing your own body weight (like push-ups, squats, crunches, and so on) It assists with bringing down glucose, work on the body's affectability to insulin, and fortify your muscles.

Step climbing – Avoid lifts and use steps as climbing steps is considered as one of the most remarkable obstruction works out. It assists with consuming calories, fortify the muscles, and works on your lungs and cardiovascular framework.

Note: Always measure glucose levels prior to playing out any activity. Stay away from practice in case you are feeling dull, or are having a cerebral pain. Try not to do practice on an unfilled stomach except if indicated.

Rundown:

Indoor exercise should be possible with next to zero guide. These assistance in further developing body wellness, weight the executives, upgrades the cardiovascular framework and blood course.

Best 7 Outside Workouts

Make sure to screen your glucose levels prior to doing open air exercises. These exercises help in weight the board upgrades muscles retention of glucose and further develop blood dissemination. Every one of these are indispensable for diabetic administration.

Home exercise - diabetes

Strolling – The most essential and successful actual work which assists with decreasing blood glucose levels. Strolling assists the muscles with engrossing glucose and keeps it from developing in the circulation system. It even assists with controlling weight and work on cardiovascular wellness.

Swimming – Swimming is truly useful for individuals who are determined to have diabetes. It brings down the danger of heart (cardiovascular) sickness, diminishes weight, expands the body's affectability to insulin, and controls the glucose levels in Type 2 and gestational diabetes.

Weight Training – Weight preparing assists diabetic with peopling in controlling glucose levels. It consumes the additional calories, diminishes the danger of coronary illness, and improves the muscle's capacity to ingest glucose.

Group activities – Playing outside sports like b-ball, soccer, and so on offer a decent vigorous exercise. It assists with consuming off calories and fortify your muscles.

Bouncing back – Bouncing on a small scale trampoline is a sort of vigorous exercise. It assists with managing the glucose levels and increment the cells' capacity to retain glucose.

Skate sports – A great action that will assist with disposing of a stationary way of life. It goes about as a cardio exercise which assists with further developing equilibrium and muscle movement. It even assists with consuming additional calories.

Cycling – Cycling assists with bringing down A1C, consume calories, and battle against insulin obstruction ( a significant reason for diabetes).

Outline:

Activities open air or indoor are essential for diabetic patients to help in conquering diabetic difficulties and have power over it.

Yoga Asanas For Diabetes

Yoga is a training that aides in fitting our bodies. It is an exceptionally compelling strategy that aides in keeping a solid way of life. Yoga can help in diabetic control. Some top suggested Yoga's are as per the following:

Yoga Exercixe - Diabetes

Situated ahead twist (Paschimottanasana) – The remedial forward twist yoga assists with consuming off calories and lessen tension and stress.

Furrow present (Halasana) – The altered yoga act which further develops dissemination, manages the breath, and loosens up the brain.

Upheld shoulder stand (Sarvangasana) – The yoga pose which assists with lessening exhaustion and ease sleep deprivation.

Advantages the-divider present (Viparita Karni) – The remedial yoga pose which assists with controlling glucose levels, lighten a sleeping disorder, and lessen pressure.

Leaning back bound point present (Supta baddha konasana) – An exemplary remedial yoga which invigorates the kidneys and heart, brings down pressure, and keeps up with blood glucose levels.

Outline:

Yoga helps in diabetes the board. It helps by working on actual wellness and by improving the psychological prosperity of the patient.

Contemplation For Freedom From Diabetes

Contemplation impacts the cerebrum regions by expanding your concentration and killing trepidation and stress. It additionally helps in expanding great memory. Reflection is useful for diabetic patients to battle the pressure of infection. It likewise assists them with acquiring positive energy for keeping up with the sound way of life needed for independence from diabetes.

Distinctive breathing procedures based contemplation for diabetic individuals are as per the following:

Shamatha (Breathing with no guarantees) – Samatha, frequently deciphered as the "serenity of the psyche", is accomplished by rehearsing single-pointed reflection.

Kundalini (Diaphragm breathing) – this assists with reinforcing your sensory system and stirs your inward determination and innovativeness.

Nadi Shodhana Pranayama (Alternate nostril breathing) – It assists with restoring the sensory system and lessen uneasiness and stress.

Zhuanqi (Breathing until the breath is delicate)– It assists with decreasing pressure, hone memory, ease sleep deprivation, and forestall sadness.

Kumbhaka Pranayamas (Anatara and Bahya breath maintenance)– It triggers the mind for better oxygen maintenance and exchange. It even assists with diminishing strain on the circulatory framework.

0 notes

thewooreview · 5 years

Text

free self care for social distancing

I’m sure you didn’t imagine spending 2020 in social isolation watching a global trauma unfold. How are you adjusting to your new normal?

It’s been a lot to take in, and I’ve felt overwhelmed with guilt to be productive and come out of this my best self, which hasn't helped my stress levels or sleep patterns, both key to supporting your immune system in times of change.

I wrote this post to encourage you to put your own oxygen mask first, whatever that looks like for you. Gentle suggestions include to:

do nothing (forget productivity and pay attention to the present moment)

practice radical self-care (ie/ make friends with the skeletons in your closet)

focus on wellness essentials (movement, menu + sleep)

enjoy free yoga and meditation videos (and show your gratitude to their creators)

I hope you find something that helps ground you in this post.

an invitation: if you can, do nothing

I’ve been feeling anxiety to be productive (as capitalism defines it) and guilt for wanting to rest and reflect, and I acknowledge having the privilege to decide between the two.

Serendipity stepped in when my digital copy of Jenny Odell’s How to Do Nothing became available from the library. She articulates my burnout culture concerns in the first chapter.

“But while I hope you find some relief in the invitation to simply stop or slow down, I don’t mean this to be a weekend retreat or a mere treatise on creativity. The point of doing nothing, as I define it, isn’t to return to work refreshed and ready to be more productive, but rather to question what we currently perceive as productive. My argument is obviously anti capitalist, especially concerning technologies that encourage a capitalist perception of time, place, self and community...From either a social or ecological perspective, the ultimate goal of “doing nothing” is to wrest our focus from the attention economy and replant it in the public, physical realm.”

Suggested “do nothing” activities:

Snooze notifications and place your devices out of sight

Colour, paint, doodle or draw

Take a deep breath and use your five senses think of three things you’re grateful for

Leave a positive comment or review for the podcast you love

Cancel unnecessary bills

Buy your necessities from small, local businesses

Reevaluate what you want to devote your limited attention to and say no to everything else

practice radical acts of self-care (work on your shit)

“[c]aring for myself is not self-indulgent, it is self-preservation, and that is an act of political warfare.’

-Audre Lorde

What did Audre, American writer, feminist, and civil rights activist mean by caring for yourself? She wasn’t suggesting elaborate bath bombs or daily face masks. Because self-care has been popularized by corporations to help them sell things, the term is commonly understood on its most shallow level. Author Brianna Wiest elaborates:

“A world in which self-care has to be such a trendy topic is a world that is sick. Self-care should not be something we resort to because we are so absolutely EXHAUSTED that we need some reprieve from our own relentless internal pressure.

True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.

And that often takes doing the thing you least want to do.”

Her self care suggestions include:

looking your failures and disappointments square in the eye and re-strategizing

not satiating your immediate desires

letting go

choosing new

disappointing some people

making sacrifices for others

letting yourself be normal, regular + unexceptional

sometimes having a dirty kitchen

deciding your ultimate goal in life isn’t going to be having abs and keeping up with your fake friends

deciding how much of your anxiety comes from not actualizing your latent potential, and how much comes from the way you were being trained to think before you even knew what was happening

She writes, “If you find yourself having to regularly indulge in consumer self-care, it’s because you are disconnected from actual self-care, which has very little to do with “treating yourself” and a whole lot do with parenting yourself and making choices for your long-term wellness.”

And then she gives more self-care suggestions:

no longer using your hectic and unreasonable life as justification for self-sabotage in the form of liquor and procrastination

earning how to stop trying to “fix yourself” and start trying to take care of yourself… and maybe finding that taking care lovingly attends to a lot of the problems you were trying to fix in the first place

being the hero of your life, not the victim

rewiring what you have until your everyday life isn’t something you need therapy to recover from

no longer choosing a life that looks good over a life that feels good

giving the hell up on some goals so you can care about others

being honest even if that means you aren’t universally liked

meeting your own needs so you aren’t anxious and dependent on other people

take a minimalist approach to self-care

Ok, that was a lot so let’s bring it back to basics. Taking care of yourself is simple when you stick to the foundations of wellness: movement, menu, and sleep.

If you’re feeling crummy ask yourself the following questions for clues on where you can adjust:

What did I feed my body today? How much water did I drink?

When did I last move? Have I taken any deep, intentional breaths?

How many hours of sleep did I get last night? What have I done to promote rest?

It’s also ok to not be ok, to eat ice cream, binge-watch Netflix, and start again tomorrow. Just make sure you dust yourself off and try again.

support movement and sleep with free videos

Here are some free practices to help you get out of your head and into your body. As always, trust that you know what you need best, take what serves you and leave the rest.

movement

Wake up and stretch with 10 min morning yoga with Chantal Russell

If you’ve got them, spend 20 min practicing morning yoga w Ally Maz (browse her full catalogue of lululemon yoga videos)

Unwind with spa yoga with Carolyn Anne Budgell

Build some heat through pilates with Ariel Swan of Jaybird (check their stories for her free IG live class times)

Stay active with 7min of HiiT a day

Raise your heart rate, feel your feels, and tone your muscles to a killer soundtrack in the class (they have a free 2-week trial)

Try 3 min arms using your favourite song as a timer, no weights needed

rest + sleep

Start your day with ease with Johnathon Lehmann (a former wall street lawyer)’s morning Buddha meditation

Melt tensions with Carolyn Budgell’s meditations

Ease anxiety and unwind from the workday with Nadi Shodhana Pranayama (alternate nostril breathing)

Limit screen-free time before bed and enjoy a wind-down activity like this bedtime yoga routine instead

Listen to a soundtrack scientifically proven to promote sleep

Do a body scan in bed to release tension, listen to this breathing into sleep relaxation exercise to learn how

Spread the love and show your support by sharing their posts and leaving reviews.

Stay home, stay safe, and take things one day at a time.

I love you!

#meditation #movement #selfcare

0 notes