Using yoga paws, or non skid socks and gloves, can be a nice addition to your collection of yoga gear. It’s nice to keep our hands and feet warm while we practice but it is not practical for us to keep our socks and gloves on. Unfortunately, it is difficult to find non slip socks or gloves for less than twenty dollars a pair. This can add up quickly if you want a few pairs to use during the week. Luckily, there is a cheaper way to have these great socks without spending so much money …and they can be customized to fit your personality.
First, choose a pair of socks that you want to use, make sure they fit properly so they are not loose.
For gloves; cut an inch or two off of the finger part of the gloves.
For socks; put the socks on your feet to figure out your cut line which is the middle of each toe and draw a line, using pencil. Draw a line between each toe. Take off the socks and cut across the first line. Using a needle and thread, make a few stitches on the lines between each toe, making toes socks.
Trace then cut out and outline of your feet on a piece of cardboard and stuff one in each sock. If you are making gloves, trace your hands.
Time to mix your own puffy paint! Don’t worry this is super fast and easy, just follow this recipe. Mix 1/3 cup of white glue with your choice of food coloring (be creative and mix colors). Next, stir in 2/3 cup of shaving cream until the color mixes in (add more food coloring if desired). This paint can be stored in air tight jars for later use.
Once you have your paint mixed use paint brushes to paint any design on your socks or gloves. Make sure you have thick layers of paint since it will shrink as it dries. Once the paint is dry, roll out your yoga mat and try out your new socks in your favorite pose.
17 January 2010
01 January 2010
No More Diets!
According to the United States Government, losing weight is the number one New Years resolution made every year, followed closely by getting fit (fourth place). The problem with these New Years resolutions is that most people either give up because they make a drastic change or not putting these resolutions together to create a healthy lifestyle for themselves.
Sure, you can go on a diet and lose weight, but the second you reach your goal, you stop the diet, eat how you want and end up right back where you started. Instead of dieting, this year make your resolution to eat healthier and exercise.
By gradually, changing your eating habits, you will be able to keep your weight off for good and not have to worry about gaining it back. The key word in this sentence is gradually. Don’t start the New Year off by cutting out soda, carbs, sugar, etc… Start with one thing at time, making it a permanent change in your eating habits instead of a quick fix. If you start by cutting out soda only, you can quickly drop 5-10 pounds in just two weeks. After a couple weeks, when you no longer have soda cravings, then work on something else like eating your biggest meal midday instead of in the evening.
Another problem with diets is that you can’t eat the foods you want, when you want. If you have a craving for chocolate, it’s okay to give in to that craving. Just don’t do it every time and limit how much you have. If you forbid yourself to have chocolate by the end of the week you are going to give and eat a couple candy bars and some ice cream. Let yourself have a bite of chocolate every few days, just enough to satisfy your caving.
This year change your eating habits instead of going on a diet and you will lose weight in a healthy way that will allow you to keep those extra pounds from coming back.
Sure, you can go on a diet and lose weight, but the second you reach your goal, you stop the diet, eat how you want and end up right back where you started. Instead of dieting, this year make your resolution to eat healthier and exercise.
By gradually, changing your eating habits, you will be able to keep your weight off for good and not have to worry about gaining it back. The key word in this sentence is gradually. Don’t start the New Year off by cutting out soda, carbs, sugar, etc… Start with one thing at time, making it a permanent change in your eating habits instead of a quick fix. If you start by cutting out soda only, you can quickly drop 5-10 pounds in just two weeks. After a couple weeks, when you no longer have soda cravings, then work on something else like eating your biggest meal midday instead of in the evening.
Another problem with diets is that you can’t eat the foods you want, when you want. If you have a craving for chocolate, it’s okay to give in to that craving. Just don’t do it every time and limit how much you have. If you forbid yourself to have chocolate by the end of the week you are going to give and eat a couple candy bars and some ice cream. Let yourself have a bite of chocolate every few days, just enough to satisfy your caving.
This year change your eating habits instead of going on a diet and you will lose weight in a healthy way that will allow you to keep those extra pounds from coming back.
22 December 2009
Alternate Nostril Breathing
Nadi Shodhanam; the most commonly used breathing exercise, is beneficial for beginners to experts. Throughout the day the energy flow between the right and left nostrils switches. This means that while you are breathing in and out of your nose, one nostril is dominate or more open than the other. An easy way to figure out which is your dominate nostril at a given time is to place a small mirror under your nose and the side that fogs is the side that your are using more. Nadi Shodhanam balances Ida and Pingula, energy that runs up the right and left sides of the body, crossing the center.
By completing this breathing practice you will open up both the right and left nostrils allowing you to bring in more fresh oxygen. It also strengthens the respiratory system keeping us healthy. There are also mental benefits to Nadi Shodhanam; it can help to overcome mood swings and keep an even mind. Calming the nerves and creating stillness in the mind are its biggest benefits allowing you to sit easier for meditation.
This practice alternates the nostril in which the air flows and allows us to change and alternate it from one side to the other. To prepare for this practice we want to be sitting in sukhasana (cross legged) or any other meditative posture, sitting up straight yet comfortably. The right hand is used while the middle and index finger are folded in toward the palm; make sure to bring the hand to the face not the face to the hand. The right hand is placed in Vishnu Mudra where the thumb is used to close the right nostril and the ring finger is used to close the left nostril. Start by exhaling and closing off the left nostril and inhale through the right nostril, exhale through the right nostril, close off the right nostril and inhale through the left nostril, exhale through the left nostril. Keep this pattern going, switching back and forth from right to left for six breaths on each side ending by inhaling through both nostrils. Take a few breaths through both nostrils and repeat nadi shodhanam one or two more times. During this practice remember to keep the breath slow and remain relaxed.
By completing this breathing practice you will open up both the right and left nostrils allowing you to bring in more fresh oxygen. It also strengthens the respiratory system keeping us healthy. There are also mental benefits to Nadi Shodhanam; it can help to overcome mood swings and keep an even mind. Calming the nerves and creating stillness in the mind are its biggest benefits allowing you to sit easier for meditation.
This practice alternates the nostril in which the air flows and allows us to change and alternate it from one side to the other. To prepare for this practice we want to be sitting in sukhasana (cross legged) or any other meditative posture, sitting up straight yet comfortably. The right hand is used while the middle and index finger are folded in toward the palm; make sure to bring the hand to the face not the face to the hand. The right hand is placed in Vishnu Mudra where the thumb is used to close the right nostril and the ring finger is used to close the left nostril. Start by exhaling and closing off the left nostril and inhale through the right nostril, exhale through the right nostril, close off the right nostril and inhale through the left nostril, exhale through the left nostril. Keep this pattern going, switching back and forth from right to left for six breaths on each side ending by inhaling through both nostrils. Take a few breaths through both nostrils and repeat nadi shodhanam one or two more times. During this practice remember to keep the breath slow and remain relaxed.
21 December 2009
Diaphragmatic Breathing
An important part of yoga is self observation, which is connected to the breath. Learning to breath properly allows us to see what is going on inside and listening to our body, permitting us make adjustments so the flow of energy can travel through the body while in our postures. Focusing on the breath causes us to develop an ease and a sense of stability while in postures. Bringing awareness to our breath keeps our attention focused on our practice, keeping our mind from wandering.
When we are born we enter the world breathing diaphragmatically, but through stress and tension we lose this and begin breathing with our chest. It is very common in females to stop breathing with the diaphragm because we learn that society wants us to be thin so we hold in our abdomen as we breathe. By not breathing diaphragmatically we breathe less easily; making our breath shallow, and we causing the heart to work harder.
The diaphragm is main muscle that is used when breathing. As you inhale the diaphragm contracts and moves down on the abdominal organs causing the abdomen to expand. Due to the attachment of the ribs to the lungs the lower rib cage expands and gas is exchanged in the lower part of the lungs where it is most optimal.
There are three postures used to learn diaphragmatic breathing. The first posture is sukhasana or easy pose (cross legged) while crossing your arms and allowing your fingertips to wrap around the lower ribs. As you exhale the abdomen will fall and as you inhale the abdomen will expand as the lower rib cage expands. Abdominals account for 75% of movement, 20% is the ribs and 5% is clavicle. The second posture for diaphragmatic breathing is shavasana (laying down on your back), which is almost 100% abdominal movement. In this posture you want to place one hand on your abdomen and one hand on your chest. The hand on your abdomen will rise with every inhale and fall with every exhale, while the hand on your chest will remain still. The third way to observe diaphragmatic breathing is to lay in makarasana (on your abdomen). As you inhale the abdomen will expand and press into the floor causing the sides and the lower back to expand. This pose creates strength in the abdomen by using the resistance of the floor.
When we are born we enter the world breathing diaphragmatically, but through stress and tension we lose this and begin breathing with our chest. It is very common in females to stop breathing with the diaphragm because we learn that society wants us to be thin so we hold in our abdomen as we breathe. By not breathing diaphragmatically we breathe less easily; making our breath shallow, and we causing the heart to work harder.
The diaphragm is main muscle that is used when breathing. As you inhale the diaphragm contracts and moves down on the abdominal organs causing the abdomen to expand. Due to the attachment of the ribs to the lungs the lower rib cage expands and gas is exchanged in the lower part of the lungs where it is most optimal.
There are three postures used to learn diaphragmatic breathing. The first posture is sukhasana or easy pose (cross legged) while crossing your arms and allowing your fingertips to wrap around the lower ribs. As you exhale the abdomen will fall and as you inhale the abdomen will expand as the lower rib cage expands. Abdominals account for 75% of movement, 20% is the ribs and 5% is clavicle. The second posture for diaphragmatic breathing is shavasana (laying down on your back), which is almost 100% abdominal movement. In this posture you want to place one hand on your abdomen and one hand on your chest. The hand on your abdomen will rise with every inhale and fall with every exhale, while the hand on your chest will remain still. The third way to observe diaphragmatic breathing is to lay in makarasana (on your abdomen). As you inhale the abdomen will expand and press into the floor causing the sides and the lower back to expand. This pose creates strength in the abdomen by using the resistance of the floor.
Diaphragmatic Breathing Abbreviated Version
An important part of yoga is self observation, which is connected to the breath. Learning to breath properly allows us to see what is going on inside and listening to our body, permitting us make adjustments so the flow of energy can travel through the body while in our postures. Focusing on the breath causes us to develop an ease and a sense of stability while in postures. Bringing awareness to our breath keeps our attention focused on our practice, keeping our mind from wandering.
When we are born we enter the world breathing diaphragmatically, but through stress and tension we lose this and begin breathing with our chest. By not breathing diaphragmatically we breathe less easily; making our breath shallow, and we causing the heart to work harder.
There are three postures used to learn diaphragmatic breathing. The first posture, is sukhasana or easy pose (cross legged) while crossing your arms and allowing your fingertips to wrap around the lower ribs. As you exhale the abdomen will fall and as you inhale the abdomen will expand as the lower rib cage expands. The second posture for diaphragmatic breathing is shavasana (laying down on your back). In this posture you want to place one hand on your abdomen and one hand on your chest. The hand on your abdomen will rise with every inhale and fall with every exhale, while the hand on your chest will remain still. The third way to observe diaphragmatic breathing is to lay in makarasana (on your abdomen). As you inhale the abdomen will expand and press into the floor causing the sides and the lower back to expand. This pose creates strength in the abdomen by using the resistance of the floor.
When we are born we enter the world breathing diaphragmatically, but through stress and tension we lose this and begin breathing with our chest. By not breathing diaphragmatically we breathe less easily; making our breath shallow, and we causing the heart to work harder.
There are three postures used to learn diaphragmatic breathing. The first posture, is sukhasana or easy pose (cross legged) while crossing your arms and allowing your fingertips to wrap around the lower ribs. As you exhale the abdomen will fall and as you inhale the abdomen will expand as the lower rib cage expands. The second posture for diaphragmatic breathing is shavasana (laying down on your back). In this posture you want to place one hand on your abdomen and one hand on your chest. The hand on your abdomen will rise with every inhale and fall with every exhale, while the hand on your chest will remain still. The third way to observe diaphragmatic breathing is to lay in makarasana (on your abdomen). As you inhale the abdomen will expand and press into the floor causing the sides and the lower back to expand. This pose creates strength in the abdomen by using the resistance of the floor.
12 November 2009
The Eight Limbs of Yoga
Ashtanga Yoga, also known as Raja Yoga, focuses on eight limbs. Ash meaning eight and tanga meaning limbs, combine to form all of the steps to reach Samadhi, complete self realization. The second part of the Yoga Sutras, compiled by Patanjali around A.D. 200, talks about these eight steps.
The first two limbs have to do with our relationships to the world and learning to manage our drive for possessions. These limbs teach us to abstain from evildoing. Mastering the first two limbs leads us to a direct, smooth and more refined way of life.
The third limbs teaches our body to be comfortable in mediation by improving our posture. All of the poses we learn in our asana practice stretch and strengthen our muscles to allow us to sit in a mediation pose for an extended amount of time.
The fourth limbs focuses on breath. There are different types of breathing practices, some of which prepare us for meditation, and teach us to have control over our breath. It is also important to learn to breath correctly first.
The fifth limb tells us to disengage ourselves from the material world; to withdraw our attention from a world of concerns.
The sixth, seventh and eighth limbs concern concentration and meditation; all internal forms of practice according to Patanjali.
The first two limbs of yoga are just as important for the beginning student as they are for the accomplished yogi or yogini. All limbs can be practiced in any order and practiced at the same time. However, in order to reach the eighth limb (for most people) all others must be mastered first.
The eight limbs of yoga…
1. Yamas = restraints
2. Niyamas = observances
3. Asanas = postures
4. Pranayama = control of breath
5. Pratyahara = control of senses
6. Dharana = concentration
7. Dhyana = meditation
8. Samadhi = super conscious state
The first two limbs have to do with our relationships to the world and learning to manage our drive for possessions. These limbs teach us to abstain from evildoing. Mastering the first two limbs leads us to a direct, smooth and more refined way of life.
The third limbs teaches our body to be comfortable in mediation by improving our posture. All of the poses we learn in our asana practice stretch and strengthen our muscles to allow us to sit in a mediation pose for an extended amount of time.
The fourth limbs focuses on breath. There are different types of breathing practices, some of which prepare us for meditation, and teach us to have control over our breath. It is also important to learn to breath correctly first.
The fifth limb tells us to disengage ourselves from the material world; to withdraw our attention from a world of concerns.
The sixth, seventh and eighth limbs concern concentration and meditation; all internal forms of practice according to Patanjali.
The first two limbs of yoga are just as important for the beginning student as they are for the accomplished yogi or yogini. All limbs can be practiced in any order and practiced at the same time. However, in order to reach the eighth limb (for most people) all others must be mastered first.
The eight limbs of yoga…
1. Yamas = restraints
2. Niyamas = observances
3. Asanas = postures
4. Pranayama = control of breath
5. Pratyahara = control of senses
6. Dharana = concentration
7. Dhyana = meditation
8. Samadhi = super conscious state
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