How Practicing Yoga Helps In Relieving Severe Back Pain

More than three-fourth of the population of the world is suffering from severe back pain. No doubt it is a bummer.

If you too are someone whose life has turned upside down because of back pain, then incorporating yoga in your life might just be the best option for you.

Yoga for back pain is a mind-body practice that helps in not just relieving back pain but also the stress associated with it. So, without wasting any minute, scroll down and read about the topmost yoga poses useful in treating severe back pain.

Top Yoga Poses Useful In Healing Back Pain

Downward Facing Dog

Also known as Adho Mukha Svanasana, Downward Facing Dog is one of the best yoga poses when it comes to relieving stress and anxiety. It is also a resting and rejuvenating pose for the mind and body.

How To Do:

• Start by getting on all your fours.
• Then, bring your knees in alignment under the hips and your hands under the wrists.
• Tuck your toes in and take the support of your hands while lifting your hips towards the ceiling.

Read More – Fat Burning Yoga Poses – The Secret to a Healthy Weight Loss

Tip: If your knees feel pressured, then bend them slightly.

• While performing this pose, keep your heels slightly off the ground.
• If you feel a stretch in your hamstrings, know that you are doing the pose right.
• Hold this pose for about 30 to 45 seconds and come back to your original position.

Extended Triangle Pose

This one is an amazing pose for healing sciatica, lower back pain, and neck pain. Additionally, it stretches your spine, hips, groin, and hamstrings and helps you in getting rid of stress, anxiety, and symptoms of mild depression.

How To Do:

• Start by standing straight with your feet slightly apart and look ahead.
• Point your right foot to the right and bend your body to the right side.
• Touch your right foot with your right hand and keep your left arm stretched out towards the ceiling.
• Hold this pose for a minute or two, come back to your normal position, and repeat the same on the other side.

Read More – Heal Yourself With Yoga For Lower Back Pain

Sphinx Pose

Sphinx pose is great for releasing tension from the lower back, spine, and shoulders. Also, it strengthens your arms as well as leg muscles.

How To Do:

• Start by lying on the yoga mat flat against your tummy.
• Bring your elbows under your shoulders and your palms beside your face.
• Then, take the support of your arms and lift your upper body, to your abdomen.
• Make sure that you look straight ahead while performing this pose.
• Hold this pose for 60 seconds approximately and then let your body come to a relaxing position.

Read More – Top 5 Poses Of Yoga For Upper Back Pain

Bridge Pose

This one helps in relieving stress and fatigue leading to back pain. It also stretches and strengthens the arms, shoulders, calves, hamstrings, and spine.

How To Do:

• Begin with lying down on your back against the yoga mat and keep your arms by your sides.
• Next, tuck your toes in and bring your knees slightly towards your abdomen.

Tip: Keep your arms at your sides throughout the pose.

• Lift your body towards the ceiling with the support of your arms and feet.
• Hold this for 30 seconds and come back to your original position.

After reading this article, do you think that yoga can help you in getting rid of severe back pain? If the answer is yes, but you have just no idea which place will assist you the best, then join a yoga fitness center in India to get a life-changing experience and say good-bye to back pain forever.

Unbelievable Benefits Of Kundalini Yoga

From Hatha to Vinyasa to Ashtanga, there are various types of yoga in existence. But one form of yoga that has become increasingly popular recently is Kundalini yoga. The reason? Well, this form of yoga is known to give a serious energy boost. Some practitioners even say that practicing Kundalini yoga has increased their passion for things in life.

Does it sound too good to be true? I thought so too, which is why I have mentioned the unbelievable benefits of Kundalini yoga below – what it can do for you, how a beginner can get started with his practice, and much more.

Top 5 Benefits Of Practicing Kundalini Yoga

Shoots Up Brain Power

Practicing Kundalini yoga regularly clears the fogginess in the mind. When the mind is filled with thoughts, it feels like a cobweb has formed inside and there is just no space to think clearly. This is where Kundalini yoga comes into the picture. It helps in untangling that cobweb, makes your mind crystal clear, makes you more self-conscious, focused, and alert, and enhances your memory.

Enhances Will Power

Kundalini yoga is known to enhance your will power at the core of the Third Chakra (solar plexus). This means that you build a strong heat in that particular region, which helps in not only digesting food but also insecurities. This way you become more confident about yourself and are able to digest events that have happened in the past. Also, you learn how to take immediate action against unnecessary things, situations, and people.

Strengthens Your Nervous System

Boosting the nervous system is another perk of practicing Kundalini yoga. So when you are practicing different yoga poses like Plank pose or Downward Facing Dog, do not get frightened when your whole body starts shaking. At that moment just remind yourself that your nervous system is strengthening itself. And the stronger your nerves get, the more you will learn how to stay calm as well as collected in anxious situations – family drama, car accident, and much more.

Reduces Depression

As mentioned above, Kundalini yoga works on your nervous system. This also means that when you are stressed, anxious, or feel like you are slowly sinking into the hole of depression, Kundalini yoga will assist you. Kundalini yoga for depression is known to help in ways unimaginable. Try it once and see the results for yourself yogis.

Increases Creativity

Kundalini yoga teaches you to breathe alternately through nostrils. We usually act on things before imagining and visualizing what the consequences might be. And that is because the right side of our brain is understimulated usually. Practicing Kundalini yoga on a daily basis helps in awaking your creative side by releasing all the worries pent-up inside your mind. Additionally, it opens you up to infinite possibilities that life has to offer.

Conclusion

Kundalini yoga is a form of yoga that should not be taken lightly. Practicing it will be like a roller-coaster ride for you as it will shake you as well as wake you up. Some yoga asanas and kriyas will leave you feeling totally high while some may end up provoking you.

Keep on reminding yourself to stay present and accept the changes in your entire journey. In case, you are unable to practice Kundalini yoga at home, then you are free to join any renowned yoga retreat in Rishikesh, Goa, or Dharamshala.

What To Expect At Your First Yoga Retreat

Feeling a bit overwhelmed about attending your first yoga retreat? Well, booking your first yoga retreat will give you a rush as you will be constantly anticipating the experience you are in for. But, do not let unwanted doubts make a home in your mind and stop you from expecting things on your first retreat.

No doubt, going to a yoga retreat is a huge step. Flying to a completely unfamiliar place to spend time with people you do not know can lead to a bit of uneasiness about the experience in store for you.

Well, the good news is there is nothing to be worried about. Attending a beginners yoga retreat will open your mind to not just new ideas, but also new experiences which might lead you to a different and better path in life.

Retreats have plenty of benefits for you to experience. But what exactly should you expect on a retreat?

5 Things To Expect On Your First Yoga Retreat

Brand New Community

Going on a yoga retreat is similar to entering a new community. Yoga is all about connecting. At a retreat, you will get the opportunity to connect with like-minded people who share the same goals as you.

Most people often choose to attend a yoga retreat alone, but a sense of freedom can also come from spending time with people who have no idea who you are. In this way, you will form connections much faster than you think.

Read More – Yoga Retreat for Beginners – Best Place to Initiate Your Journey

Opportunity To Try New Things

Yoga retreats are often held in beautiful locations and in places where there are some of the most adventurous activities to become a part of. These activities include surfing, hiking, paddle-boarding, cooking classes, exploring local markets, and so much more.

It is totally up to you to decide how many extra activities you want to take part in. It is for sure you will get something new to experience in your time away from the mat.

Change In Your Body

Keeping aside all the fun activities, a yoga retreat is still about yoga. At a yoga retreat, you will get to learn various yoga poses for beginners. You can also expect some pains and aches in your body from the increase in yoga practice, but that is perfectly normal.

As the days will pass by, your body will automatically feel stronger from a combination of extra activities, an increase in yoga practice, and relaxation.

Chance To Step Away From Technology

Usually, yoga retreats are located in places that won’t have access to wifi or phone signal, but even if they do, going on a retreat serves as a great opportunity to give digital detox a try.

Spend your yoga holiday away from social media and focus on connecting with yourself instead. If you really cannot bear to be without a digital connection, then try to limit yourself for a day or two.

Read More – Commence Your Journey With Yoga Stretches For Beginners

Time For Relaxation

With all this talk of the things that you will get to do on a yoga retreat besides yoga, you might be wondering whether you will have the time to chill with yourself. Do not worry. Your yoga retreat leaders knows that you are looking for a break and they will incorporate that into the retreat program.

You can make use of this time to do whatever you want to do to feel more energized, whether it is reading a book, listening to songs, walking along a beach, or exploring a new town.

Hopefully, this insight into what to expect on your first yoga retreat helps you in setting aside fears you have about what is in store for you. So what are you waiting for? If you haven’t booked your first yoga retreat yet, then book now!!

Yoga Retreat for Beginners – 3 Yoga Poses to Lose Belly Fat

A monotonous lifestyle combined with lack of exercise and unhealthy eating habits is the root cause of stress in your daily life. You should know, the wider your abdominal muscles, the higher risk of you suffering from a major health problem in the later years.

Although a proper diet and a good gym schedule can help you get rid of that fat. However, hitting the gym is not on everyone’s list of preferred activities to stay fit. If you don’t want to lift the unnecessary weight then practicing yoga as a beginner would help you get rid of those love handles without any unnecessary equipment.

Read More – Yoga Retreat for Beginners – Best Place to Initiate Your Journey

Yoga Poses for a Flat Tummy

Who would not want a flat tummy that clearly points towards good health? Yoga is a natural way to not just lose that extra fat but also tone your overall physique. There are specific yoga poses that help you lose fat and fight digestion and bloating issues. These yoga poses also strengthen your abdomen.

yoga retreat for beginners

1. Bhujangasana (Cobra Pose)

Cobra Pose is the best yogaasanas you can practice to strengthen your abdominal muscles and relax your lower back.

How to Practice the Bhujangasana

1. Lie down on the yoga mat with your face down.
2. Spread your hands on the floor and keep them right next to your shoulders.
3. Stretch your legs back and top of your feet touching the mat. Inhale and lift your upper body.
4. Form a straight line with your pubis and toes. These two should also touch the floor.
5. Hold this position for 25 to 30 seconds and relax.
6. Release the asana and come back to the lying down position.

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2. Kumbhakasana (The Plank)

A favorite among yoga practitioners, Plank is the best yoga poses you can practice to get rid of your tummy fat.

Guidelines to Practice The Plank

1. Lie down face down on the yoga mat.
2. Lift your body with both arms straight.
3. Create balance on your toes.
4. Keep your face forward or downwards.
5. Hold this position for as long as you can and relax for a few minutes. Try to extend the duration of this pose each day.

Read More – Enhance Your Core Strength With Yoga

3. Ustrasana (The Camel Pose)

The Camel Pose is a difficult yoga poses so make sure you practice this asana under the guidance of an experienced yoga teacher at a yoga retreat for beginners to avoid any back injury. You should not practice this asana if you are having back problems.

How to Practice the Ustrasana

1. Kneel on the yoga mat with both your knees hip-width apart. Keep both your thighs straight and perpendicular to the mat.
2. Rest both your hands on top of your buttocks. Make sure the fingers point downwards and arch your back slightly inwards.
3. Lean back slowly and touch and hold your heels with your hands. Keep your spine straight but do not sprain your neck.
4. Hold this position for one minute and then relax.

Conclusion

Yoga offers you a natural way of getting rid of unnecessary fat without taking any medications. You should visit a yoga retreat for beginners to learn the secrets to getting rid of those love handles.

5 Types of Meditation Every Yoga Beginner Should Know About

The practice of meditation is much more than just sitting still with closed eyes in a cross-legged position. It is the start of a wonderful journey to the inner depths of your true being. Meditation is a useful way to understand your true self and the unique gifts you bring to the world.

You might think that meditation has a lot of benefits, but at the same time, choosing a particular style is difficult. Meditation different styles you can choose from, but having prior knowledge of what each style includes helps you pick the right meditation style.

With that said, let us first understand how the different types of meditation techniques are actually a gift for us.

Meditation – A Gift to Mankind

In life, you go through a period of constant ups and downs, which often leave a negative impact on your mental and physical health. Meditation is the best option for you to be a witness to the same situation but just be an observer rather than reacting to it.

Meditation helps you become mentally flexible and stress-free. It helps you remain calm amidst the chaos. It teaches you the most important lessons – to let go of any expectations.

You should understand there is no comparison between the different types of meditation as each one helps you in a unique way. Sometimes you might be face to face with a stressful situation whereas on other days you might just want to be happy.

One of the goals of meditation is to help you become aware of what is it that needs doing to have an enriching life.

Before we move ahead with the different types of meditations, let us first focus on a little self-assessment.

Read More – Meditation for sleep – your guide to combat Insomnia

A Little Self-Assessment

Before you decide to jump on the wagon and take up meditation as a way to de-stress and live a life without any unnecessary clutter, you should try finding answers to the questions mentioned below.

1. What am I missing in my life?
2. How does my body feel? Are there areas that feel a bit heavy or stuck?
3. Do I have problems with my focus?
4. How do I feel? Do I feel energized and purposeful?

Your response to the questions mentioned above would help in choosing the right style of meditation. Do not underestimate any particular style of meditation as each one has its separate benefits.

With that said, let us check out the five types of meditation that you can practice as a yoga beginner.

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Guided Meditation

Guided meditation is an experience in itself. You can do this either in-person or by listening to a recording carrying the verbal instructions. This meditation style requires some imagination and if you are not that good at imagining then try.

Mindfulness Meditation

Meditation is not just sitting still. You can meditate even when eating, walking, or just sitting outside and observing the world. Mindfulness meditation is part of a Buddhist tradition that helps you develop an attitude of acceptance without any judgment.

Breathing Meditation

You might think a lot about the past or future but ignore the most important element of life, which is the present moment. Breathing meditation brings back your focus to the present moment so you make conscious decisions.

Read More – Top 3 Sun Salutation Poses for Weight Loss

Loving-Kindness Meditation

If you are looking to change your perception about the world then try the loving-kindness meditation. Loving-Kindness meditation requires images, and feelings to invoke feelings of love and friendliness towards yourself and others.

Mantra Meditation

One of the most common types of meditation with a bit more structure is Mantra meditation. You practice specific mantras during the meditation that keeps the mind focused, and reach a higher state of consciousness.

Conclusion

Meditation helps you reconnect with the true self. The regular practice of different types of meditation helps you become more aware and accepting of the world around you.

Thrive In Life With Yoga For Depression

When stress and anxiety take hold, it can get quite difficult to refocus and make your mind concentrate on important things. This is why many people are known to turn to the practice of yoga when unwanted feelings of anxiety and stress start to creep in.

There are various yoga poses, which if practiced regularly are great to say good-bye to the feelings of depression. Outlined below are some of the best yoga for anxiety and stress poses.

Topmost Yoga Poses For Anxiety & Stress

Butterfly Pose [Baddha Konasana]

If you are looking for one of the easiest yoga poses to feel grounded when you are being surrounded by negativity, then try practicing the Butterfly Pose. This pose is known to combine the healing powers of meditation as it motivates you to enter a relaxing and meditative state.

Steps To Do

• Start by sitting absolutely straight with both your legs stretched out in front of you.
• Pull both your feet together by making your soles touch.
• Try to bring your heels as close to your body as you can.
• Join your hands in a Namaste position and gently bend forward.
• Hold this pose for maximum 30 to 45 seconds and release.

Read More – Calm Your Mind For Overall Abundance

Extended Triangle Pose [Utthita Trikosana]

Also known as Extended Triangle Pose, Triangle Pose is great for absolute beginners to the practice. This pose is particularly helpful in alleviating stress and anxiety. This posture is also known to help you cope better with situations when life gets tough.

Steps To Do

• Start by standing absolutely straight with your hands by your sides.
• Keep your feet hip-width apart (about 4 to 5 feet) while looking straight ahead.
• Turn your right foot out 90 degrees and keep your left foot the way it is.
• Raise your hands by your sides in line with your shoulders.
• Slowly bend sideways towards your right side and touch your right foot with your right hand.
• Hold this pose for a few seconds and repeat on the other side.

Bridge Pose [Setu Bandha Sarvangasana]

This pose is a powerful inversion that is known to open up space around your heart. By practicing this pose regularly, you allow more space for yourself to focus and think more clearly. Bridge pose is also known to reduce stress, anxiety, and symptoms of depression.

Steps To Do

• Begin with lying flat against the ground facing the ceiling.
• Keep your hands by your sides with a slight distance between your feet.
• Tuck your toes in and pull your knees slowly towards your abdomen.
• Gently lift your lower body while keeping your hands by your sides.
• Hold this pose for maximum 30 seconds and come back to the normal position.

Half Moon Pose [Ardha Chandrasana]

Although this pose is not easy to perform, it has several advantages when it comes down to improving your mental health. This pose is a cooling pose which encourages soothing and calm energy to enter your body, thereby helping you to relax.

Steps To Do

• Start by standing absolutely erect with your hands on your waist and look ahead.
• Slowly step your right foot forward.
• Gently bend your knees while hinging forward.
• Pull your right hand in front of your right floor placed on the floor.
• Extend your left leg towards the sky and keep your gaze down.
• Slowly lift your left arm and stretch both your arms wide.
• Hold this pose for about 60 seconds and then release.

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Legs Up The Wall Pose [Viparita Karani]

This pose is one of the easiest yoga poses that come under yoga for depression. When you are stressed and in need to calm your mind, the Legs up the wall pose is perfect for you. There are in total 2 variations of this pose, choose the one that is best suited for you.

Steps To Do

• Start by laying flat against the yoga mat with your knees pulled towards your stomach.
• Gently swing both your legs up the wall.
• Stay in this position while facing the ceiling.
• For more comfort, make use of a blanket or cushion under your head.
• Hold this pose for as much time as you want, probably till you don’t get tired.

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