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THE BEST 20-MINUTE YOGA ROUTINE

Posted on April 19, 2020April 19, 2020 by author

The following yoga routine will help a person increase their flexibility and
will help relieve the aches and pains in their body. The greatest advantage of
this yoga routine is that it can be done at home. The routine helps a person
regain their strength when tired, and also helps them when they are stressed,
depressed or have any other issue.

Each pose should be held on for 30 seconds. Poses that are two-sided should be
given equal time on each side. Those who follow this routine should carry out
the following 3 poses for at least 3 times, so that they may have a complete
workout.

Begin the routine with the upward facing dog pose.


 1. This pose starts off by lying on the floor with your arms placed just a bit
    higher than your hips.
    
 2. With the help of some strength and your arms lift your lower body upwards
    while pushing your chest outwards.
    
 3. Keep looking straight ahead and hold this pose for 30 seconds.
    

The second pose that is administered is the downward-facing dog.


 1. Lift up your butt straight into the air till your legs are completely
    straightened out.
    
 2. The main focus of this pose is to arch your back and keep it completely
    straight.
    
 3. This pose should also be kept for 30 seconds to stretch the shoulders.

After the downward-facing dog, get into the position of the revolved chair
variation.


 1. Slightly bend your knees and arch your back slowly.
    
 2. Stretch your right hand out to the left ankle and your left arm high up,
    during this time make sure the shoulders are stacked.
    
 3. Look upwards and hold on to this pose for 30 seconds and then repeat it on
    the other side.

The next pose is standing half forward bend, in which you reach down to your
toes with your feet slightly kept apart.


 1. When administering this pose the back should remain straight rather than
    bent.
    
 2. The butt should be pushed outward and the back should be arched.
    
 3. Remain in this position for 30 seconds.

The camel pose is next in line, where you get on your knees, and keep your arms
on each side grabbing each ankle.


 1. Then arch your back and move outwards while making sure that the legs and
    knees are apart from each other.
    
 2. Lean back and try pushing your chest outward and remain still for 30
    seconds.
    
 3. Then move into the head-to-knee forward bend for 30 seconds on each side.
    
 4. Stretch your left leg forward while bending the right one.
    
 5. As you breathe out, extend your arms to your feet and try reaching as
    further as possible.

Then comes the extended triangle pose in which the legs should be 3-4 feet
apart.


 1. Both arms should be parallel to the floor.
    
 2. Reach out the lower arm to your toes and the other one to the ceiling.
    
 3. After staying in this position for 30 seconds, switch sides.
    
 4. Following that is the pigeon pose in which you kneel down and hold your body
    upwards while stretching back and stretching the left leg at the back as
    well.
    
 5. This will help stretch the back.
    
 6. Repeat the pose on both sides for 30 seconds each.

Standing backbend is the next position.


 1. You stand up straight and slowly reach your hands backwards while arching
    the back.
    
 2. Try not to overstretch as it can cause an injury.
    
 3. Hold the pose for 30 seconds or less.
    

Warrior I is the next pose.


 1. Put your right foot 4 feet ahead of the left foot.
    
 2. Turn the left foot into 45 degrees, lower down and stretch the body keeping
    the left leg straight.
    
 3. Keep this pose for 30 seconds and then switch sides.

The next pose is the upward plank pose.


 1. Sit with your legs kept in front of you and your hands under the shoulders.
    
 2. Then using your strength push your body upwards into a straight line and
    remain in this position for 30 seconds.
    

The final pose is the seated forward bend.


 1. Stretch out your legs in front.
    
 2. Breathe out and move your chest closer to your thighs, while reaching out
    for your toes.

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SЕVЕN RЕАЅОNЅ TО CHOOSE YОGА FОR A BЕTTЕR BОDУ AND A CАLMЕR MІND

Posted on February 21, 2020 by author

Yoga has bееn аrоund fоr centuries. Embrасеd еԛuаllу by fіlm ѕtаrѕ, rock ѕtаrѕ,
high-powered CEOѕ аnd New Age gurus, уоgа’ѕ ѕtrеѕѕ-rеlіеvіng, ѕtrеngth-buіldіng,
low impact роѕеѕ арреаl tо a wіdе rаngе of іndіvіduаlѕ аnd bоdу shapes. Evеn
bеgіnnеrѕ саn ѕее аnd fееl a difference аftеr juѕt a fеw ѕhоrt wееkѕ оf
рrасtісе. Yoga wоrkѕ, so why hаvеn’t you trіеd it? Hеrе are ѕеvеn rеаllу gооd
reasons whу уоu ѕhоuld: 



1.) Symptom Rеlіеf – Several scientific studies have proven thаt yoga рrасtісе
саn grеаtlу reduce the frеԛuеnсу аnd durаtіоn оf аѕthmа attacks, аѕ wеll as thе
аmоunt оf mеdісаtіоn nееdеd tо control or рrеvеnt attacks. Yogic brеаthіng,
pranayama, hеlрѕ to ѕtrеngthеn the lungѕ аnd buіld brеаth control while
bасk-bеndіng роѕеѕ open thе сhеѕt аnd help іnсrеаѕе air flоw. Carpal tunnеl
syndrome саn be alleviated with сеrtаіn yoga роѕеѕ. The lеngthеnіng аnd
ѕtrеngthеnіng оf thе tеndоnѕ оffеrеd in many уоgа роѕе аіdѕ іn relieving thе
раіn, аnd іn rеѕtоrіng the grір. The slow, lоw-іmрасt nature оf уоgа еxеrсіѕе
lends itself реrfесtlу to arthritis sufferers. Joint раіn аnd swelling саn be
reduced bу thе gentle еxеrсіѕе and frоm thе stress relief granted tіght, tеnѕеd
muѕсlеѕ. Thе stress relieving nаturе оf yoga has bееn ѕhоwn tо rеduсе the
ѕеvеrіtу аnd frеԛuеnсу of hеаdасhеѕ fоr migraine ѕuffеrеrѕ, аѕ wеll. 



2.) Dіѕеаѕе Prеvеntіоn – Thе stress rеlіеf offered thrоugh уоgа рrасtісе саn
rеduсе the rіѕk of hеаrt disease, thе numbеr one kіllеr оf women іn the US аnd
Cаnаdа. Yoga has the аbіlіtу tо ѕtrеngthеn аnd build bone density, рrеvеntіng
оѕtеороrоѕіѕ. It’ѕ bеlіеvеd that уоgа can reduce соrtіѕоl, аnd thereby аіd in
kееріng calcium іn your bones. The mеdіtаtіvе nature of уоgа can help raise
lеvеlѕ of GABA іn thе brain, рrеvеntіng thе onset оf Alzhеіmеr’ѕ dіѕеаѕе.
Lastly, yoga hаѕ bееn knоwn to ѕtіmulаtе thе раnсrеаѕ in іtѕ production оf
іnѕulіn, lowering blood ѕugаr levels аnd hеlріng in thе trеаtmеnt оf Tуре II
diabetes. 



3.) Good Form Of Exercise – Nоt аll fоrmѕ оf еxеrсіѕе аrе gооd for аll оf уоu.
Yоgа is low-impact, рrоvіdіng a ѕаfеr way to stretch аnd ѕtrеngthеn. Yоgа іѕ
nоn-соmреtіtіvе, аllоwіng уоu a stress-free, introspective wоrk-оut. Yоgа саn bе
practiced indoors оr out so that it fіtѕ іn wіth аll climates and lifestyles. A
beneficial yoga practice can bе соmрlеtеd in as lіttlе as 10 minutes a dау,
mаkіng іt the ideal еxеrсіѕе routine for tоdау’ѕ buѕу, always оn-thе-gо wоrld.
Yoga buіldѕ bаlаnсеd muѕсlе tone, ѕtrеngthеnѕ thе bоdу’ѕ соrе, аnd іmрrоvеѕ
dexterity, hand-eye сооrdіnаtіоn and reaction time. It has аlѕо bееn clinically
рrоvеn tо іnсrеаѕе jоіnt rаngе оf motion аnd flеxіbіlіtу. 







4.) Imрrоvеd Bоdу Chemistry – Yоgа can hаvе drаѕtісаllу good еffесtѕ оn your
bоdу’ѕ inner wоrkіngѕ. The іnсrеаѕе іn movement аnd blооd flоw оffеrеd іn yoga
рrасtісе can lоwеr cholesterol аnd triglycerides in thе blооd stream. It is
bеlіеvеd thаt уоgа асtuаllу increases thе number of rеd blооd сеllѕ іn уоur
blood, рrоvіdіng bеttеr oxygenation оf thе body, as well as іnсrеаѕіng energy
аnd rеduсіng thе risks оf аnеmіа. The lymphatic аnd еndосrіnе ѕуѕtеmѕ аlѕо get a
boost frоm yoga. Thе lymphatic system bооѕtѕ іmmunіtу аnd raises your bоdу’ѕ
dіѕеаѕе-fіghtіng аbіlіtу, whіlе thе еndосrіnе ѕуѕtеm rеgulаtеѕ hоrmоnеѕ, аnd
through уоgа, both ѕуѕtеmѕ help іnсrеаѕе thе оvеrаll hеаlth аnd balance оf уоur
bоdу. 



5.) The Innеr Yоu – Much hаѕ bееn mаdе оf уоgа’ѕ еffесtѕ on the рѕусhоlоgісаl
аnd emotional hеаlth of іtѕ рrасtіtіоnеrѕ. Yоgа rеduсеѕ stress thrоugh іtѕ ѕlоw
mоvеmеntѕ аnd соntrоllеd breathing. It еlеvаtеѕ аnd rеgulаtеѕ уоur mооd wіth іtѕ
mіnd-bоdу consciousness, іtѕ аbіlіtу to іmрrоvе уоur hеаlth оvеrаll, аnd its
іntrоѕресtіvе nаturе. The attention required in yoga causes оnе to focus
inwardly, rеduсіng ѕtrеѕѕ аnd аnxіеtу, building a sense оf саlmnеѕѕ, аlеrtnеѕѕ
аnd еvеn іmрrоvе your memory. 



6.) Thе Ovеrаll Innеr Yоu – Lеt’ѕ recap a bіt hеrе. Yoga rеduсеѕ stress, which
lowers blооd рrеѕѕurе. It ѕtіmulаtеѕ уоur endocrine system, balancing hоrmоnе
levels аnd lowering blood sugar. It helps increase the overall functioning and
hеаlth of your сіrсulаtоrу аnd rеѕріrаtоrу system. It lоwеrѕ уоur heart rаtе. It
raises your tоlеrаnсе tо раіn. It relieves сеrtаіn сhrоnіс рrоblеmѕ. It іmрrоvеѕ
brаіn chemistry. Yоur іntеrnаl оrgаnѕ receive a “уоgа mаѕѕаgе,” іmрrоvіng thеіr
funсtіоnіng and dіѕеаѕе fіghtіng abilities. Yоur gаѕtrоіntеѕtіnаl health
improves. Ovеrаll, thеrе іѕn’t a bоdу ѕуѕtеm nоt іmрасtеd роѕіtіvеlу bу rеgulаr
уоgа рrасtісе. 



7.) The Outеr Yоu – Aftеr examining all the things thаt уоgа can do fоr the
inside оf уоu, let’s ѕее whаt уоgа саn dо fоr уоu that you саn асtuаllу ѕее.
Yоgа саn rеduсе thе ѕіgnѕ оf аgіng thrоugh its dеtоxіfісаtіоn of the bоdу.
Increased blood flоw and оxуgеnаtіоn саn also improve skin tоnе аnd соlоr. Yoga
hеlрѕ to іnduсе bеttеr ѕlеер, іmрrоvіng оvеrаll health, аwаrеnеѕѕ аnd ѕkіn and
muѕсlе tоnе. Yоgа poses buіld ѕtrеngth, lеngthеn muscles аnd get thе bоdу
mоvіng, all оf whісh саuѕе a rеduсtіоn іn wеіght, рrеvеnt cellulite frоm forming
and іmрrоvе posture. Lаѕtlу, yoga саn bооѕt уоur energy. Yoga hаѕ bееn рrоvеn tо
improve your еnеrgу аnd реrfоrmаnсе in the bedroom, аѕ wеll. Yоu lооk bеttеr,
you fееl better, уоur bоdу іѕ mоrе іn tunе wіth itself аnd you with іt – аll оf
which lеаdѕ tо аn increased соnfіdеnсе thаt can’t bе kерt аll tо уоurѕеlf. 



Yoga mау nоt be thе сurе for all іllѕ, but it сеrtаіnlу саn improve many. It’ѕ
аn overall wоrkоut – іnѕіdе аѕ wеll аѕ оutѕіdе – thаt shows in your face, уоur
еуеѕ, thе way уоu stand, thе way уоu mоvе, thе wау уоu live. Whаt аrе you
waiting fоr? Give уоgа a trу tоdау!

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EASY YOGA FOR EVERYONE

Posted on October 20, 2019 by author

Here are some go-to poses to practice even when you are feeling less flexible or
strong but still need some yoga lovin’. Focus on tolerance and patience as you
enter each pose and watch the mind unload and make room for self-confidence,
energy, and love. 

Easy strength-building variation on tabletop pose: Come to the hands and knees.
This exercise will build strength and flexibility. Starting off with a
strength-based pose, exhale and retract the shoulders inhale and protract the
shoulders. Keep the abs and the lower ribs pulled in. Repeat 5 times. Hold for 5
breaths (5 counts) and as you do this calm and tune the mind into the inner
experience. 







Opposite hands and leg lift: Take your left hand and extend them straight out.
Hold for 5 counts. Then return to table-top pose. Switch sides, right hand and
left leg and lift out. This exercise increases flexibility as you reach out and
extend the limbs straight. Repeat twice. 

Plank: From table-top pose, curl your feet under and come up to plank pose. Hold
plank for counts while breathing. Keep the mind nice and steady. In plank,
retract and protract the shoulders. Repeat. 

Child’s pose: Hold for a minute and calmly tune the mind in. Gently open the
knees and fold the chest even more down. Rest the head down. Hold for counts. 

Downward facing dog: Take 5 breaths in a classic downward dog pose. Make sure to
suck the belly in and stay active in the pose by reaching in opposition. 

Crescent lunge with hands in prayer: Let the knee touch the ground. Pull the
belly in hold for five breaths. Feel the hips opening, remembering to let go of
any judgments. Inhale take the hands above the head look up and hold for count
then return to prayer pose. Transition through plank pose to chaturanga,
chaturanga to upward dog (leave the thighs touching the floor). Curl the toes
and exhale into downward dog (settle here for two breaths). Still the mind and
release tension once again. Then repeat the sequence on the other side. 

Chair pose with prayer pose: from downward-facing dog, step your right foot and
your left foot forward. Bending your knees, come onto your finger squeeze your
knees towards each other. Then hands in prayer. Hold for counts, then raise the
hands up for another count. Repeat the plank pose transition all the way to a
downward dog. 

Triangle: Hold for counts with your arm and gaze reaching upwards. Repeat on the
other side.  

Mountain pose with prayer hands: Pause for a moment and tune into the inner
body. Calmly become aware of the inner sensations. 

Upward Salute: Inhale raise the hands then exhale fold forward. 

Cobra to locust pose: Lay on your belly come onto the elbow gaze forward for
five breaths in cobra pose. Plant your ribs on the ground, bring your feet
together, lift the legs locust pose for another five breaths. 

Staff pose: Hold for five. Reach forward grab the shins or the toes. Inhale pull
the belly in. Exhale nice and easy fold forward. 

Counter with upward-facing staff pose: lace the hands back behind you, then
inhale lift the hips up and forward. 

Yoga mudra: In seated position hands into a yoga mudra and rest on the knees.
Suck in the belly and hold for counts. 

Corpse pose: Lay down and close your eyes for a moment. Tune into the inner
body. Remember to make peace with yourself and feel that subtle vibration
within. Roll up back to a seated position with hands in prayer. Inhale, exhale,
and chant Om. 

Try some or all of these poses to jumpstart your day for a yoga break a workout
routine or to unwind from a long day.

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BEST YOGA APPS

Posted on July 13, 2019 by author

We live in a world where we are constantly on the go and attached to the world
around us through our phones, watches, and computers. We have apps on our phones
for everything from counting steps and making lists to shopping apps. We are
continually looking for ways to do the things we love from anywhere. There are
apps for all types of workouts, yoga included. While yoga is often supposed to
be about connecting to the world around us and not necessarily to our
technology, we might want to take a moment out of our day to step back and calm
our minds with some yoga. What more convenient way to do that than with an app.
I’ve compiled a list of apps based on reviews and what they can be used for.



 * One of the most popular apps is Pocket Yoga. It has 4 ½ stars on both the
   Apple and Google Play stores. This app has 27 different sessions and, a pose
   dictionary and includes explanations of correct postures. It does cost $2.99
   but is worth the price for all that you get!
 * If you’ve got any Apple products and want some daily inspiration, try the
   Daily Yoga Quotes app. You get a new quote each day to help you to focus and
   work on mindfulness.
 * Breathing is a huge aspect of yoga and helps your body through more
   challenging poses. If you’d like to work on your breathing throughout the
   day, there is an app called Universal Breathing – Pranayama. It is available
   on both iPhone and Android and has four or more stars on each. Working on
   your breath will help you alleviate stress, headaches, and possibly boost
   your energy.
 * If you’re a beginner and own an iPhone, the 5 Minute Yoga app is free and is
   an excellent introduction to yoga. The workouts are fast, and there is a
   timer to keep you on track. It will start you on a path to developing more
   flexibility and strength in your body.
 * If you want some of your own music while doing yoga at home, or if you have
   trouble falling asleep, you can try the Relax Melodies app. It has 50
   different sounds and 4 brainwave sounds. You can also mix and match sounds to
   create your own. The relaxing sounds may help your mind to relax. The best
   news about this app is that it’s free and available on all mobile platforms.



While it is essential to disconnect from technology, we can also try and use it
to our advantage sometimes. We live in a plugged-in society, so it’s important
to try and use those resources positively rather than negatively. All of these
apps will help with your yoga practice, which can, in turn, help you remain
positive and upbeat throughout the day, allowing you to influence someone else
positively! Apps can be like another accessory like your high-waisted leggings
or yoga blocks. I hope you give these a try and can get something positive out
of them. What apps do you use for yoga and other exercises?

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WHAT IS KUNDALINI YOGA?

Posted on May 16, 2019 by author

Kundalini Yoga is a spiritual school of yoga. It is ideal for those who are
inclined to meditation and seek a higher state of consciousness. Kundalini is
the name given to the energy that lies dormant at the base of the spine.
Kundalini Yoga seeks to awaken this energy to release the latent power each of
us encloses. Through Kundalini Yoga, we come in contact with our true self.



Origin Of Kundalini Yoga

Yogi Bhajan, the Kundalini Yoga guru, is a Sikh from India who lives and teaches
in New Mexico. His goal in moving to the West was not to gain more disciples,
but simply to spread the teachings of yoga. He succeeded. The number of centers
that teach this special and deep type of yoga increases every day. You will see
in the Sikh tradition, teachers often wear a turban. It is not necessary to
follow this tradition to practice or teach Kundalini.



The Kriyas

Kundalini Yoga collects several series of specific practices. Although sequences
in sessions may vary, if you have a particular goal in mind, the teacher can
recommend a sequence that should be followed at home for a determined duration.

These series are called, and each kriya has different goals and benefits. For
example, a kriya can aim to stimulate the immune system, while another can be
used to awaken the heart chakra (Anahata). 

It is advisable to practice the exercises of each kriya in a certain order,
during a certain period and over a number of days. Postures should be held for
three minutes and with Bandhas (body locks) and a series of Pranayama (breathing
techniques) exercises.



The Breath In Kundalini

These are the most common breathing techniques used in Kundalini:



 * Deep 

It is performed by first filling the abdomen, pushing the diaphragm out and
down. Then, we fill the middle section of the diaphragm by opening the floating
ribs. Finally, we fill the chest and clavicular section. 

Exhalation is performed starting from the chest, then the diaphragm and finally
the abdomen. With practice, we realize the considerable improvement this
breathing causes in our organism. It brings oxygen to all cells, helping us feel
more energized and rejuvenated.



 * Fire Breathing

Called Agni-Prasanna in Sanskrit. It is continuous breathing. It is powerful and
fast. Fire Breathing is about energetically pumping air through the nose.
Breathing is fast approximately twice per second. Exhalation happens thanks to a
strong contraction of the abdomen towards the spine. Inhalation also happens
fast by expanding the abdomen. It is a very sophisticated pranayama technique,
which can cause hyperventilation the first time you try it. If you feel dizzy,
perform Deep Breathing to soothe your body.

Fire Breathing is not recommended for women during menstruation.



 * Alternative 

It is done by first covering a nasal orifice and inhaling through the opposite
nostril, and vice versa. It is a breath that regulates mental states. Breathing
through the left hole brings calm, and doing it through the right nostril gives
you energy. 







 * Interrupted 

This breathing technique is about breathing in intervals, filling your lungs,
and holding the breath. Then, exhaling all the air in intervals.



 * Sitali (Cooling Breath)

To perform the Sitali breath, we need to roll the tongue. Note that not everyone
can roll the tongue, so if genetics does not allow to create a “tunnel” with the
tongue, you can use the lips to create the same shape. Inhale by passing the air
through this channel and exhale through the nose. 

This technique is usually used to regulate blood pressure and lower the fever.



 * Whistle Breathing

This breath is done by forming a U-shape with the lips, so when exhaling through
the mouth, a whistling occurs. We inhale through the nose.



 * Meditation And The Chakras

Meditation is one of the most important goals of Kundalini practice. It usually
works with mudras (postures with hands) and mantras (chants). 

Mantras can be short root sounds, also known as Bija-mantras. Each Bija-mantra
is related to a chakra. Mantras can also be lengthy chants with devotional
melodies.

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CHOOSING A GRAPHIC TEE THAT SUITS YOUR YOGA PRACTICE

Posted on March 16, 2019October 24, 2019 by author

Finding a great graphic tee isn’t difficult, but do the shirts that you find on
the end caps really match your yoga practice? Yogis could hunt forever to find
the perfect graphic tees that are going to bring the right influence into their
yoga practice. However, you don’t have to make this shopping process more
difficult than necessary. You can purchase a great graphic tee that will
perfectly complement your practice with just a few of these top tips.



 

Look for colors first.

The color of a shirt has the power to completely overwhelm your mind. It can
heavily influence your prana energy and leave you with a more energized or
grounded spirit if you choose wisely. Look for colors that give you the perfect
embodiment of what you want from your yoga practice. Think about what your
intention is for the practice before deciding on which colors might be the right
fit for you.

For example, you might choose yellow if you’re working on cultivating joy. Red
might be a great color if you need to harness more power or boldness in your
daily life. Color has a major effect on your prana energy so be sure to take
advantage of it by combining popular spring shades with your mantra.

Choose the right words.

You don’t want a yoga tee that says something that doesn’t feel very loving or
in line with yogic philosophy. Make sure you take time to read the words that
your shirt actually says instead of purchasing them just because you like the
way they look. This can prevent you from having an outfit that doesn’t
necessarily align with your principles or with your yoga practice. You might
want a shirt that has just a single word on it that reminds you of your
intention. Alternatively, it might be a phrase that you are coming to embody
both on the mat and in your daily life.

Choose the words on your shirt very carefully. Apart from color, these can have
the biggest impact on your outlook and how you view yourself during the yoga
practice.

Purchase a shirt with the right cut.

Make sure that you can actually wear this graphic tee for your yoga practice. It
might mean that you need looser fabric, a longer hemline, or a less revealing
neckline. Don’t get so swept up in selecting the perfect pattern that you forget
to choose a cut that you will actually be able to practice in. Look for graphic
tees that come in a tunic length so they will be perfect for pairing with your
favorite black yoga leggings.

Graphic tees have always been a trendy item to work into your wardrobe, but
yogis have to be careful how these items can influence their overall yoga
practice. Take these tips with you next time you go shopping to ensure that you
purchase a yoga tee that will be ideal for any and all circumstances you might
encounter.

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ASANAS FOR KYPHOSIS

Posted on January 26, 2019 by author

“Hunchback”, also known as kyphosis, is a condition where the spine’s curvature
within the lumbar and cervical regions are too round than usual. Commonly
identified as a hump in the back, this condition can begin from the early stages
of simple improper posture. It can also be caused by osteoporosis, fracture,
improper spine development, arthritis and degeneration of the disc. Kyphosis and
its advanced stage, hyperkyphosis, can dramatically affect overall mobility and
one’s breathing comfort which can result in difficulty in living a normal life.

Rejuvenate

Yoga is popular for its effective and natural restorative benefits. Practicing
it can help gently correct and regenerate the spine back to its normal
curvature. The following yoga poses are focused on strengthening and lengthening
the spine, as well as increasing its mobility. Try these postures to correct
your spine’s exaggerated curvature and live life to the fullest.

Locust Pose (Salabhasana)

This pose improves the strength of the lower spine, calves, and leg muscles. It
also opens the shoulders and chest region. Locust pose is very effective in
preventing back pain and developing proper posture when practiced regularly.

To do the pose: Lie on your stomach and place your hands on your sides with your
palms facing the floor. Extend your feet back together and point your toes. Upon
inhalation, lift your chest and look forward. Engage your glutes and core by
squeezing your thighs together and lower down as you exhale to release. Repeat
this process for 3-5 sets.








Downward-Facing Dog (Adho Mukha Svanasana)

This is the easiest yet most effective yoga pose to help treat kyphosis. It
decompresses the spine and opens the shoulders which aid in proper realignment
of spine’s curvature. It also relaxes the back of legs and helps to improve the
flexibility of the Achilles tendons.

To do the pose: Begin on a tabletop position, knees are placed hip-width apart
and hands are shoulder-width apart on the ground. Make sure that your knees are
directly parallel to the hips and hands are parallel to the shoulders. Curl your
toes under and straighten your knees to create an inverted V position. After
that, push away from the floor through the shoulders, sending them towards the
hips. Keep your gaze at your navel and hold the pose for 3-5 breaths.








Corpse Pose (Shavasana)

It is a very relaxing way to pamper the muscles and allowing the spine to rest.
It is often-times practiced at the end of every yoga session to give the body
the time it needs to cool down. Resting in this pose also aids in countering
hunchback by gently lengthening the spine and opening the chest and shoulder
areas.

To do the pose: Lie on your back with your legs extended and the feet hip-width
apart. Place your hands on your sides with your palms facing the sky. Allow your
shoulders to drop back and stay in this pose as long as you desire.







Remember to consult your doctor before you start any physical practice. It is
also highly recommended to do yoga under the guidance of a certified and
experienced yoga teacher. Do not force your body into positions that feel
painful and always have fun flowing.

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YOGA FOR DEPRESSION

Posted on August 24, 2018 by author

Most of us come to a point in our lives asking ourselves, “Why do I even exist?”
or “What am I even doing with my life?” Moreover, we do not have any clue what
the possible answers could be. We lose our way. We lose ourselves. We lose track
of our purpose. This can be caused by certain factors that negatively affect our
emotions in very significant ways such as the death of a loved one or rejection.
Hormonal changes can also play a role especially to teenagers who often times
suffer from an existential crisis. It could also be triggered by skyrocketing
stress levels.

The brain is mainly affected when depression hits an individual. It is best to
tackle heavy emotions before they manifest in a negative way and get out of
hand. Opening up to a family, friends, or councilors can help release the
heavyweight of negative emotions. Anti-depressants are given to patients to
counter the condition. But once the effect has worn off, emotions go heavier
than before. Another way to naturally and effectively fight depression is
through Yoga.

Inhale Good Thoughts!
The brain can be stimulated with good thoughts and composure through awareness
of breathing. Our mind and breathing are codependent. A change in one will
directly affect the other. The mind is a complex paradox and intangible, but our
breathing can be easily accessible.

Conscious breathing relaxes our fight or flight reflex. It allows the mind to
ease out and the body will follow. Combining this with Yoga postures, which
allows better blood circulation to the body and the brain, will surely kill
those infesting thoughts and feelings. Here are some Yoga poses that can
effectively boost your mood with positive energies!



Downward-Facing Dog/Adho Mukha Svanasana. This pose stretches the cervical spine
and neck, releasing tensions both on your back and mind. It also stretches the
back of the legs and develops core strength. Down-Dog is also very effective in
boosting metabolism. This is the easiest form of inversion. Therefore, it sends
freshly oxygenated blood to the brain.


How: Start with your hands and knees planted on the ground. Hands are
shoulder-width apart, and knees are hip-width apart. Inhale as you lift your
hips up by straightening your legs, forming an inverted V. Imagine that your
hips are tied to a loop and being pulled up. Push through the shoulders while
keeping your gaze at your toes or navel. Stay in this position for 3-5 breaths.
Exhale as you bring your knees back to the ground to release.

Upward-Facing Dog/Urdhva Mukha Savansana. This pose is a very good chest opener.
It stretches the whole front of the body, from head to toe. It decompresses
tensed muscles and allows your back to relax.
How: Lie on your stomach and plant your hands beside your ribcage. Keep in mind
that your toes should face against the floor. Slide your body forward and up by
pushing against the floor and straightening your arms as you inhale. Remember to
push your shoulders away from your ears and keep your gaze up or forward. Hold
this position for 3-5 breaths and lay down on your stomach as you exhale to
release.

Child Pose/ Balasana. This is the most calming and comforting pose in Yoga. It
stretches the lower back, arms and quads.
How: Start by sitting on your heels and spreading your knees hip-width apart.
Place your hands on the ground and inhale as you reach forward, allowing your
torso to rest between your thighs. Rest your forehead on the ground and stay in
this position as much as you desire.




Allow this simple practice to aid you in your healing process. There is no harm
in trying these poses along with conscious and deep breathing. Yoga’s
magnificent benefits are given to those who practice with good intentions and an
open heart. Let composure wash your worries away. Create your own sacred space
of healing and growth!


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THE GENERAL DO’S AND DON’TS TO CONSIDER WHEN ATTENDING A YOGA CLASS

Posted on March 19, 2018 by author

There are numerous benefits that all those who practice yoga stand to gain
whenever they attend a class. Getting the most out of a yoga class should be the
goal of every yogi. To achieve this, there are general regulations that one
should consider. These are some general rules that one should learn along the
way as you become a yogi. Everyone in the yoga class is expected to abide by
them to ensure harmony in class.



The Do’s

Time Management – It is true that yoga can be done anywhere and at any time.
However, there is an old adage that all yoga students are encouraged to follow.
This is ‘early to bed, early to rise makes a man wealthy and wise’. The goal of
this adage is to help in time management for yoga within your busy schedule.

One of the best times to practice yoga is in the morning after waking up and
getting refreshed. However, it is preferable to do yoga before taking a bath, 1
hour after consuming a drink, 3 hours after taking refreshments, and 5 hours
after meals.

Taking Breaks – While the goal of being in a class is to follow the teacher’s
instructions and keep up with others, take a break whenever you feel it’s
necessary. It is not a crime to rest when the practice becomes strenuous. It is
important to listen to your body and move at your own pace.

Aeration – If you are practicing yoga in a room alone or with friends, make sure
the room is properly aerated. Keep the doors and windows open to allow fresh air
to flow in.

Dressing – There are numerous guidelines out there about what is the proper way
to dress to a yoga class. That notwithstanding, people are not there to judge
you. If you feel like you need to have a few more layers of clothing due to the
weather conditions, you should feel free to do so. You can also shed these
layers whenever you feel the need to. As long as common rules of decency are
observed, feel free to be yourself.

Location – Whether you hold your yoga practice indoors or outdoors, ensure that
you use a flat surface; on cement, flat ground, or a mortar floor. Then spread
your yoga mat, a carpet, blanket, or cloth on the floor and start your practice.



The Don’ts

Health Precautions for Women – It is advisable that women avoid doing yoga while
menstruating or during pregnancy. There are however, specific poses that can
help them feel relaxed without straining their bodies.

Avoid Interference – In the modern smart phone and electronic age that we live
in, the temptation to wear earphones, headphones, or to take photos during yoga
practice is high. However, doing so will cause distractions to others and keep
you from concentrating. Avoid texting, answering calls, or doing anything with
your electronic gadget that may distract others.

Talking in Class – There are no strict rules that no one should talk to one
another in class. However, regular chatting during a class is disrespectful. Do
it before the class begins or wait until the class is over.

General Hygiene – If you borrow or use any material from the studio, it would be
wrong to leave them unkempt or disorganized after class. If you use a mat,
towel, straps, or blocks, leave them in their proper storage places for the sake
of those who will use them later.



These are simple regulations that help yogis run their practice properly and
accommodate everyone.



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YOGA TO ELEVATE YOUR MOOD

Posted on January 9, 2018 by author

Everybody has some days that they just aren’t feeling their best. Sometimes it
can feel overwhelming when you don’t know what to do to get yourself feeling
normal and happy again. One of the best things you can do is create a sort of
defense system for yourself against prolonged negative and disheartening
feelings. Some people like to meditate, some like to hit the gym, but today
we’re talking about how you can use yoga to elevate your mood.



Yoga is an incredible mood booster for multiple reasons and some of them may
surprise you. It is a mixture of both meditation/mindfulness and exercise which
are two of the most common methods of emotional and mental control. Mixing the
two methods together can have an incredible affect and sometimes even an instant
affect. So, let’s get started.



As you probably already know exercise makes you feel good. It makes you feel
good for a few reasons but the main one is because it makes your brain release
feel good chemicals such as endorphins. Yoga does this as well. If you partake
in more rigorous styles such as a flow or ashtanga vinyasa or even a hot yoga
class, you can easily get the benefits of exercise.



In addition to the exercise related benefits of yoga on your mood, there is also
the benefits of meditation as well. There really is something incredible about
letting go of your worries and repetitive thinking that will soothe your soul on
a dramatic level. If you’re stuck in a low mood you really should try using yoga
as a way of focusing on the present moment and just your breathing. Next time
you are feeling low, try doing a sun salutation and listening carefully to your
breath. It will slow down your rapid thinking and help you break out of your
repetitive though processes. It’s so easy to get caught up with over thinking
and negative thinking; focusing on just one thing really can solve that issue.



There are also specific poses that are great for lifting your mood. Generally
speaking, most “heart openers” are a great option for elevating your emotions.
It’s a simple and easy way to hack your brain into thinking you feel the way
that your body is positioned. Body language is so important for that reason.
Testosterone levels even lift when you stand confidently with your arms/legs up
or open. Heart openers are considered any pose that creates an opening in your
chest. Backbends of any kind are great but even laying in savasana (corpse pose)
is incredible. Avoid poses that are closed such as child’s pose or forward fold.



If those reasons aren’t enough for you, there is always the benefit of just
doing something that you love. Like shopping for for a pair of athletic
leggings… if you need to. There are already so many things in life that are
draining and are taking up your valuable time but don’t make you happy. Taking a
break in your day to do something that you love really can be just what you
need.

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