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 July 4, 2017 

Yoga is a very popular form of exercise that has several healthy benefits. But what many do not know is that Yoga can help you train and develop your butt, helping you achieve that toned and attractive physical look. Yoga provides a very safe and natural way to develop your butt, unlike going through medical operations. This post will reveal five yoga poses that can help you achieve a properly toned butt. Every detail about these poses will be explained. The proper way of executing these poses will also be meticulously described. Here are five yoga poses for buttocks development:

1. The Airplane Kicks Pose

The Airplane Kicks Pose - woman doing yoga

Proceed to tabletop-on your hands and knees. You should then tuck your-toes to provide for more stability and also make sure to hang in your outer shins. Then proceed to lift up your lower belly and engage-your core. At shoulder height, reach your right-arm forward with your-thumb up. Then, at hip level, proceed to extend your-left heel to the back and flex-your foot. Your lower belly should be your source of re-engagement as you reach your-right arm towards your right side. This should be done from straight out your shoulder, along with your palm-facing the ground. For your left side, make your left leg firm and, at hip level, kick out your heel-to the left with your-toes facing forward-facing your mat. Proceed to stand up from your butt & back body. Hold for a few deep breaths, about 5-10. Then come back-to tabletop posture and switch sides. This Yoga pose can be done once a day for about 10-15 minutes to improve your butt shape.

2. Thread the Needle Pose

(pic. from www.yogajournal.com)

Thread the Needle Pose - woman doing yoga

Lie on your back with bent knees and then proceed to cross your right ankle right over your left thigh. Your right arm should then be threaded through the hole and then proceed to catch your left shin with both hands. Both your feet should be flexed whilst drawing your legs towards your body. Your right elbow can be used to press your right leg away from your body so as to aid you in getting deeper into the muscles of your seat. Your breath should be sent down into your lower back, hips and butt. Hold this position for 10 breaths on each side. This yoga pose for buttocks can be done in less than ten minutes, and it will help you get that shape you desire.

3. The Padangusthasana Variation

(pic. from www.yogajournal.com)

The Padangusthasana Variation - woman doing yoga

Step atop your mat in a standing forward bend, ensuring your feet are hip-wide apart. Use your peace fingers to catch your big toes. For both feet, push down into all four corners and inhale into a mid-way lift. Make your leg muscles form to the bones and your weight should be shifted into your left foot. Ensure your left hip is stacked over your heel. Your right femur should be lifted up into your hip and your right foot should float a few inches above the ground. You should then ensure your glute and leg muscles are activated. Lift up your core and stretch your right-heel up and on the same line with-your right hip. Hold for five breaths at-the top and proceed to switch sides. Repeat twice-on each leg for about ten minutes each day to achieve a well-toned butt.

4. The Utthita Hasta Padangusthasana

The Padangusthasana Variation - woman doing yoga

Proceed to stand atop your mat and catch your hips in your hands. Through the four corners of your left foot, ground down and lift your tight knee up your hip level. Flex your foot and with your right hand, catch your big toe and stretch your foot forward. Make your center stable by dragging your belly button in and then up. Your upper arm should be drawn onto your back and broadened right across your chest. Hold this position for five breaths. Proceed to rotate your right leg onto the right side. Ensure your heel is kept away from your body and then flex your foot and make your leg muscles very firm. For your left side, stretch your left arm out left and turn your head. Your drishti should then be set to your lifted thumb. Hold this position for five breaths. Performing this yoga pose for about 12 minutes each day will definitely yield improvement to your butt.

5. The Natarajasana (Lord of Dance Pose)

The Natarajasana (Lord of Dance Pose) - woman doing yoga

This is a yoga pose that can greatly enhance your gluteal muscle if performed well. About ten to fifteen minutes daily performance of this yoga pose will train your butt well. To perform this pose, your right standing foot should be well grounded. Proceed to press down in to all four corners and then ignite your quadriceps, also lifting them after. Your other knee should be bent and your inner arch should be caught with your hand whilst ensuring your thumb is facing up and your shoulder is open. Extend your right-arm to the sky. Your tailbone should be tilted down to the ground and ensure you lift up your pelvis from the front. Hug both your knees right towards your centerline and kick your shin behind you with your inhale. From your activated foot, kick your toes towards the sky. Proceed to lift up via your chest and hand and lifted foot. Hold this position for 5 to 10 breaths and then switch sides. Repeat on each side two times.

Conclusion

Yoga provides perhaps the most healthy and natural way of developing a very attractive butt. There is no fear of harm or accident from this exercise, unlike in medical operations. The yoga poses for buttocks described in this article will help you achieve that butt you always wanted. These poses train the gluteal muscles and will help improve the overall shape of the butt. Essentially, these Yoga poses are the ultimate solution to a well-developed butt.


 June 15, 2017 

There is nothing better than good night’s sleep, and there’s no better way to set the tone than yoga. No, you don’t really need to be a professional yogi or spend your entire evening trying yoga poses for sleep in order to reap the full benefits. There exists simple poses that you can do for a few minutes before tucking into bed that can greatly improve your sleeping rewards.

This article explores the five best yoga poses for sleep that will benefit you regardless of what your daytime schedule looks like. They only take ten minutes and are easily doable at home, in your bedroom if you wish. Just grab a yoga mat and you’re good to go.

1. The wind-down twist

Sit down upright, with your legs crossed in the classic yoga style. Place your left hand on your right knee, and the right hand palm down on the mat, just behind your back. Exhale deeply but gently, then allow your upright torso to twist from left to right, complete with your face. Take another deep breath at the end of the twist, then exchange the position of your hands and repeat.

This pose helps straighten your spine to its normal upright pose, while at the same time stretching the back muscles that may have been cramped by different movements during the day.

Pose duration: 2 minutes


2. Supine Spinal Twist (Supta Matsyendrasana)

Lie flat on your back with your hands at your sides forming a 90 degrees angle at the elbows with the palms facing up. Bring your right knee all the way up to your chest, then outstretch your right hand and twist your knee gently to the left. Take two slow deep breaths then repeat the same with your left side. If it is comfortable for you, you may outstretch both arms and bring both knees to the chest simultaneously, then twist to each side and pause to take breaths.

The supine twist is a good aid in digestion as it churns your belly contents and stimulates your stomach to produce relevant enzymes. It also stretches a tense spine.

Pose duration: 2 Minutes


3. Child’s pose (The Balasana)

Start by assuming a kneeling position with your heels facing up. Bring the back part of your thighs to rest upon your calves, then fold your torso forward with hands fully outstretched and palms facing down until your forehead touches the mat. Make sure your chest comes as close as possible to your knees. Hold this position while taking slow shallow breaths.

This pose will help to calm your mind down, while at the same time stretching respective areas along your length- the spine, the thighs, the calves and the front of your feet. You may gently massage your brow while at it by gently shaking your head from side to side with the forehead on the soft mat.

Pose duration: 2 minutes

4. Hero pose (The Virasana)

From the Child’s pose, get your torso back up so you are now in a kneeling position. Get your spine and neck straight, facing straight ahead. Try to bring your shoulders into line with your hips. Just hold this pose and breath gently.

This pose should help you gain some physical stability, while also improving mental stability by helping you to calm down. You are on your way to sleeping a hero, a calm hero!

Pose duration: 2 minutes


5. Corpse mode (Savasana)

Round up your sleep preparation with the true rehearsal of sleeping by adopting the corpse pose. Simply lie flat on your back with your body fully stretched and place your hands on your sides. Close your eyes and take relaxed breaths, while focusing your mind on 'release mode,’ allowing it to let go of the days tensions and create a rosy picture that welcomes you into slumber land. This last pose could actually be done on the bed itself and, if possible, let sleep take you away while you are at it!

Pose duration: 2 Minutes

Yoga generally affects how your body performs different functions when you get to sleep, so for a deep yogi your day’s activities should determine the specific poses you take to at the end of the day. The above poses can however benefit you whether you are an office worker or a field runner.

Note: The five steps above can be done in any order, but they are best done as listed, as they begin with the seemingly most complex and gradually ease you into complete relaxation, seamlessly handing you to your beautiful slumber.

Have a good night, won’t you?

 May 17, 2017 

What Are the Benefits of Hatha Yoga?

Hatha is a yoga practice that focuses on Asana (postures) and Pranayama (breathing). As such, it is quite the generic term that is synonymous will all forms of yoga that link physical postures to breath.

5 Benefits of Hatha Yoga

Yoga generally involves unifying the mind and body with the spirit and the word hatha’ literally refers to the force that allows one to achieve this using yoga poses. For any yogi who decides to practice Hatha yoga, you’d be doing a lot of bending, twisting, balancing, reaching and squeezing of your body parts. The very physical aspect of Hatha, often differentiates it from other yoga practices that also require breath work and meditation.

When you put your body in Hatha positions, this form of yoga has the potential to be good for your body organs, muscles, joints and most importantly, your mind. In Hatha yoga, you will encounter dozens of poses that are diverse enough to keep it interesting the whole time but also work great to promote better overall health.

Here, we’ve put together a list of five of the amazing benefits you’ll get from practicing Hatha yoga.

The Many Benefits of Hatha Yoga

Hatha Yoga is well-known to be a thorough exercise that works both physically and mentally. The total body experience allows hatha yoga benefits to be notably plentiful and long-lived. Some of them include:

1. Improves Heart Health

Hatha Yoga is able to really get one’s blood moving as well as make the heart pump faster.

Regular hatha yoga will help reduce risk of cardiovascular disease and alleviate the symptoms and episodes associated with high blood pressure and poor functionality of the heart. Like in other forms of yoga, research has shown that hatha yoga benefits the heart through exercise that increases heart rate and allows blood to flow to and from the heart efficiently.

2. Helps Gain More Flexibility and Joint Mobility

With a job that may have you seated at a desk most of the day, this can quickly lead to stiffening of the muscles and limiting of body movement as you grow older. Hatha yoga helps put your joints to a higher range of motion, conditioning them and increasing flexibility and motion range.

By working your joints in multiple directions, you would find that hatha yoga benefits mobility, especially in the spine.

In 2015, a study published in the journal of Physical Therapy Sciences showed findings that 90-minute yoga sessions once a week helped older women (from the age of 50-70 years) to increase back and overall joint mobility.

Practicing Hatha yoga frequently with correct postures will allow you to stretch, elongate and strengthen your muscles regardless of your age.

3. Acts as A Stress Reliever

As with other forms of yoga, Hatha helps in reducing stress and anxiety by relaxing both the body and mind. By paying attention to your breath work as you do the Hatha poses, you will detoxify the mind and relieve the body of tensions.

Try it after a tiring day at the office or school, using one or two repetitions of Sun Salutations (also known as Surya Namaskar) and following this up with deep breathing.

This will immediate create a sense of calmness by increasing your mindfulness and focus. Additionally, hatha yoga benefits the mind by helping you shun negative thoughts that may be running through it and raising your stress levels.

4. Teaches Better Balance and Posture

Hatha forces you to concentrate on the space you are in, and be fully aware of how you occupy it. The poses you engage in with hatha yoga can improve your ability to use spaces better, that is through balance and posture movements.

Good balance can in turn keep you from being a klutz and potentially causing self-harm or bodily injuring. Hatha yoga benefits those struggling with confidence as well, helping those who practice it to stand taller with better balance and proprioception.

5. Build Muscle Strength and Bone Density

Hatha yoga generally boosts your overall health by revitalizing the body. One of the ways it does this is by building density in the spine and femur. Some weight-bearing yoga poses like tree, triangle, side angle, warrior I, II and III, can help losses in bone density for those suffering from conditions such as osteoporosis and osteopenia.

In addition to stronger bones, hatha yoga allows one to move the body freely and keep it strong and active even in your older years. Using hatha to build muscle strength will ensure your muscles and joints stay in good shape and even helps prevent ailments like arthritis.

 April 12, 2017 

How to burn fat with your chaturanga

Behind that calming aura and those graceful lines and dimensions, yoga is a powerful tool to reshape not just your mind, but your body as well. To some people, yoga might seem that easy to break a sweat.

You take a peek at the studio and you can see the instructor demonstrating each sequence as she calmly speaks. The students are all sitting or lying down on their mats and blankets, there is so much calm with all the inhales and the exhales. You won’t hear anyone moaning in pain. As opposed to those who are in the heavyweights area who are screaming their lungs out as they lift every weights and dumbbell.

Then you’d ask yourself, “can I really lose weight with all this calmness?”

Yes, you can.

Yoga can make you lose weight, but not in the way that most of us are accustomed to.

So, if yoga doesn’t work in the same way like when you do resistance training, what are the benefits of yoga for weight loss?

How your “ohm” session can make you lose weight

Even the low-intensity yoga practice such as Vinyasa 1 can still make you lose fat. It is rather amazing how a set of basic yoga moves can still make you burn a sweat. Most of all, you can use yoga for reducing weight no matter what age.

  • Most classes run for more than an hour. Your entire body, each and every muscle is working the entire time.
  • imagine you are holding that chaturanga or that chair pose for a few minutes. As you hold each pose longer, you are strengthening and lengthening every muscle involved.
  • Whenever you hold a pose longer, you are engaging your core muscles more and speeding up your metabolism.
  • The practice of yoga involves discipline. Most yoga enthusiasts practice for about 3-6 times a week. A regular physical activity will boost your metabolism.
  • Yogis and yoginis are one of the most disciplined persons when it comes to eating habits. This has been inculcated to them during their practice.
  • As you slowly become a yogi /yogini, you make smarter food choices.
  • Yoga increases your mindfulness. When you have reached this Zen, you will automatically avoid any food that will make you feel sluggish. Hence, your craving for fried and fatty foods will automatically diminish.
  • Stress eating is one of the factors that hinders a lot of individuals from sticking with their diet. Yoga practice will help you manage stress.
  • Yoga teaches you proper breathing techniques. This can facilitate fat loss. The growth of your muscles is supported with adequate oxygen. The leaner muscles you have in your body, the faster your metabolism gets.
  • Yoga Is perfect for weight loss for women with some restrictions since most yoga poses are gentle and slow.

Yoga- your boost of happiness

Your regular yoga practice can help you burn fat safely, tone those muscles, improve your posture and can make you more mindful of your own body. It also improves your flexibility, allowing for more range of motion. No wonder you feel so much lighter and taller after each session! It is a happy pill that gives you those endorphins for that natural high.

Yoga also aids in the detoxification of your body. That is why you always feel refreshed after your Vinyasa or your Ashtanga session. Yoga will make you more attuned to yourself, making you feel happier and confident. Losing weight is just a bonus!