Our Top Five Beginner Poses
Easy Pose (Sukhasana) As its name states, the “Easy Pose” is likely the least complicated and most beginner-friendly sitting pose of all. Fundamentally just a comfortable, cross-legged sitting position, the guide to Sukhasana is to sit in any way you can “with ease.”
Thunderbolt Pose (Vajrasana) Another beginner-friendly pose (heavily associated with Hatha yoga), Vajrasana improves core strength, posture, and is favored for meditation. To do this pose, sit on your knees with your bottom resting supportively on your feet, lay your hands in front of you on your legs, then straighten your spine and look forward. Remember to remain relaxed instead of stiff.
Staff Pose (Dandasana) One of the most classic poses, Dandasana is the base for many yoga poses (like the next one on this list) and is very rewarding for the spine. To do a Staff Pose, the key is to find the most sustainable way to keep your spine upright. Sit with your legs straight in front of you, arms at your sides and palms touching the floor (if your height allows it), and your shoulders aligned with your hips.
Seated Forward Bend (Paschimottanasana) This pose helps give your whole body a quality stretch, especially the hamstrings, making it beneficial for runners in particular. To do a Seated Forward Bend, start with a Staff Pose and bring your arms over your head as if you’re reaching for the ceiling. Then, while breathing deeply, stretch taller on each inhale and bend slightly more forward on each exhale until you bend as far forward as you’re able to go. When you can’t bend anymore, grab securely onto your shins, feet, or whatever else you can reach. Yoga straps are helpful for this part.
Half-Lotus (Ardha Padmasana) While Full-Lotus may be the most well-known and quintessential yoga pose, it’s not as suited for beginners, which is where the much more appropriate Half-Lotus comes in. Imagine it as sitting cross-legged with one foot over the opposite thigh. To do the Half-Lotus, wait until you’ve warmed up and start in the Easy Pose. Use your hands to bring your right foot on top of your left calf with the sole of the foot facing upwards. Slowly settle the top of the right foot into your left hip crease and sit straight, lengthening the spine.]]>Now, while we pitched this idea as an efficient way to do more yoga and have fun on the job, there are some genuine health benefits in workplace yoga, too. Starting off, if you have a desk job, then you’re probably familiar with frequent back pain and frankly, a less-than-happy spine. You should be happy to know that just a few minutes of workplace yoga every day can lessen your back pain as well as improve your posture! The perks don’t end there—on the mental wellness side of things (as we know, yoga covers both body and mind) you’re likely to see reduced stress, lower aggression, and increased morale and motivation. Workplace yoga also helps combat burnout, which is sure to please both you and your boss. So on your next lunch break, take a look at our techniques so you can return to work relaxed, less anxious, and happy knowing you’re keeping yourself healthy!
Luckily, there are many resources available to know where to start, so we recommend asking your yoga instructor for any pointers as well as looking at some basic suggestions below.
And there you have it. Follow this guide and you’ll be a workplace yoga pro in no time, and maybe even inspire intrigued coworkers into joining in on the fun along the way. If you’re an employer, consider using this guide to introduce office group yoga, proven to have the physical and mental health benefits listed above, and you’ll walk away with a healthier, happier, and much more productive team.
]]>The first thing to keep in mind when shopping for anything online is knowing the sort of features you’re looking for. After all, it’s important to do your research if you can’t look over the product in person at a store. Luckily, yoga mat bags aren’t very complex in design, which makes shopping a breeze. The key things to consider when browsing are the size of the bag (to ensure it’s large enough to fit your mat with ease) as well as the space it offers for other things, depending on what you want to bring with you to your sessions. Traditionally, you want a bag with at least enough additional room for a small towel, a water bottle, and everyday essentials such as your phone, keys, and wallet. Still, there’s convenience in even bigger bags if you like to keep your gear in your car for a quick commute to the studio after work. These bags can accommodate all sorts of extras, whether it’s changes of clothes, toiletries, post-workout snacks, or even more specialized equipment like yoga blocks and straps. Lastly, you should keep an eye out for bags made of durable, easy-to-wash material, with adjustable straps for comfort.
Luckily, once you have all the specs figured out, the fun part is in the visuals: there’s no shame in picking out a bag with a stunning appearance. After all, one of the goals in yoga is to achieve harmony between body and spirit, so carrying a bag perfectly suited to you inspires real passion, so go ahead and pick your favorite color.
As long as the bag fits the guidelines you’re looking for, then you can feel free to buy it from any website, but you should stay mindful of a few things. Namely, you should avoid big-name retailers such as Amazon—while the price may be attractive, you’re bound to get a lower quality product. Instead, consider supporting a smaller yoga business run by people actually knowledgeable and passionate about the art. Yoga Pants Cat offers a premium quality yoga mat bag with a sleek, attractive design and mid-range storage perfect for beginners and pros alike. Available in black, white, and purple, you’re sure to find your perfect match.
]]>Material Matters
The general rule of thumb for mat maintenance is to do a quick cleaning after each session, followed by a deeper cleanse once a month with a certified (or homemade) yoga mat cleaner. However, the specific techniques will vary based on what material your mat is made of, so before you start, you need to take a closer look at what you’re working with so you don’t accidentally damage your mat. Here is a breakdown for cleaning the five most popular types of yoga mats:
Vinyl Mats are one of the cheapest, most commonly found styles of yoga mats, and luckily, cleanup is just as straightforward: simply wipe down your mat after every workout with a moist towel or antibacterial wipe and hang to dry.
Natural Rubber Mats are sturdier and primarily on the higher end of yoga mats, but cleanup can be a breeze as long as you stick to some key rules. Avoid soaking of any kind, and wipe down with a damp, clean cloth before hanging to dry. Once a month, you can treat your rubber mat to a scrubbing of saltwater with a bit of lemon juice or baking soda mixed in to eliminate odors. Two things to steer clear of are paper towels and essential oils—the paper will stick to the mat, and the oils can potentially break down the rubber over time.
Cloth Mats are a comfortable and classic choice for yoga mats, usually made of cotton and hemp. While biodegradable, the fibers are highly absorbent and can soak up a lot of sweat during sessions. Luckily, cleanup for cloth mats is effortless: once a week, simply run the mat through a gentle cycle in your washing machine and hang dry.
Cork Mats are less common but favored for their renewable, natural sourcing. Using a very soft cloth, wipe down with cold water every few days and with a yoga mat cleaner once a month. Allow it to air-dry and avoid abrasive sponges, which can chip away at the material.
Memory Foam Mats are our favorite pick here at Yoga Pants Cat, and one of the things we love about the material is how easy it is to clean. As long as you avoid machine washing, you can wipe down your mat after each session with a sponge and the cleaner of your choice.
Looking for an easy-to-clean memory foam mat? Yoga Pants Cat has its own top-notch mat that’s soft, durable, and cleans up in a snap.
While yoga mats can come from dozens of different materials, the two most common are plastic vinyl and natural rubber. Vinyl mats are the most basic and entry-level of all: they’re the ones you see at the supermarket, and the cheapest too. While they’re lightweight, portable, and have a good amount of “stickiness”, they come with one major drawback, which is how environmentally unfriendly they are. There is no eco-friendly way to either make them or recycle them, and they’ll release toxic chemicals if they’re ever burned (even accidentally by your dryer at home!) The cheap material can also cause uncomfortable skin rashes for some.
Natural rubber mats, in contrast, are much more environmentally friendly than vinyl, and rate much higher in quality, too: they’re thicker, which can provide good cushioning, as well as durable, which means the mat will last you years to come. They’re not quite as sticky as vinyl but will get the job done. Still, natural rubber has its own disadvantages, namely its price point, which is on the higher end of the scale, as well as being completely unusable to yoga enthusiasts with latex allergies. While the denser mat is great for protecting your body, it’s also much heavier, too, making it not nearly as portable as vinyl.
This is where our dark horse material comes into the picture: memory foam yoga mats balance out the pros of both natural rubber and standard vinyl while having almost none of the cons. The soft foam is not only easy on your joints, but your skin too, being much gentler than the abrasiveness of vinyl mats and the allergy risk of rubber. Not only that, but these memory foam mats are non-toxic too, meaning you can peacefully meditate without having to worry as much about harming the planet. Memory foam is also significantly lighter than rubber with better stickiness, making them just as portable as thin vinyl. As for price-point, memory foam mats are in the middle of the road, being pricier than vinyl but much more affordable than natural rubber, making it a perfect choice for beginners and experts alike who don’t want to sacrifice quality for the price.
Yin yoga is the practice of yoga that targets the deep connective tissues, like our ligaments, joints, and bones. This practice of yoga is slow and meditation driven, focusing mainly on our inner selves. Because yin yoga consists of long held stretches, the muscles that aren't usually used in traditional yoga, you get a new experience practicing yin yoga.
Yin yoga is based on the ancient Chinese philosophies that believe that there are pathways of energy, Qi, that exist within all of us, and through the practice of traditional yoga and meditation we can unblock them and allow the energy to flow freely through us.
During Yin Yoga, poses are held for anywhere from one, five, or even twenty minutes. Practicing Yin yoga can help to lengthen your connective tissues, which can be done by holding poses for longer periods of time until the body becomes accustomed to it, Increasing flexibility, boosting circulation, and reducing stress levels.
The combined efforts soothe body aches and pains, increase lung capacity, produce higher mental or spiritual awareness, and improve blood pressure caused by slowing the heart rate. Detoxing the mind opens a path to better clarity and greater control over the negative thought process anxiety creates. Research studies are providing further evidence that yoga benefits not only physical but psychological health as well.
When anxiety begins affecting everyday life and psychological and physical health begin to suffer, medical intervention should occur. Mental health professionals are responsible for assessing and diagnosing anxiety disorders and will suggest which type of intervention is needed.
Doctors of psychology will often prescribe medication to treat debilitating anxiety disorders and mental health therapy for learning coping skills. Most people feel better after a productive counseling session, but what keeps those positive feelings in check between sessions? Psychotherapists recognize the therapeutic advantages yoga has in helping to manage depression and anxiety and have begun to incorporate yoga workouts into patient treatment plans. Whether in a class or the comfort of one’s home, yoga fills the gap between therapy appointments. When patients develop a balance between counseling and yoga, they suddenly see the light at the end of the tunnel.
We all have all experienced anxiety at one point in our lives. Anxiety is a result of constant daily stress. External threats, problems, or worries, known as stressors, can cause temporary yet manageable stress. Anxiety is a result of combating stress and will not go away even if the stressors have. The symptoms of anxiety and stress closely align and cause muscle tension, irritability, inability to sleep or stay asleep, and trouble concentrating and focusing. The good news is yoga helps wrangle in and lessen the feelings of stress and anxiety! Asanas integrate deep meditation and relaxation techniques that decrease tension and the overwhelming sense of loss of control.
Improving physical health is directly related to improving mental health and vice versa, and learning how to relax muscles and decrease the rate of respiration contributes to improving both. Remaining calm and focused prevents strong feelings from taking over the thought process, positively affecting the parasympathetic nervous system and the whole body. There is no longer a bad stigma associated with seeking counseling for mental health therapy, and yoga has also become accepted as an additional treatment for anxiety. Feeling more in control of your stress and anxiety could be just a yoga class away.
]]>Also known as Warrior Pose, this one’s great for those looking to work out the inner thighs and triceps. These can be pesky areas to remember to work out, so this pose isn’t too difficult and can even tone the butt as well. When practicing this pose, remember to keep one leg bent at a 90 degree angle, and to not bend your upper body over that knee. Keep your shoulders back and arms raised straight up, arching your back slightly as if trying to reach behind you.
The boat pose is extremely efficient in building up your balance, and specifically targets the muscles in your abdominal that must be activated to keep your body in place. Sitting down on your mat, bring your legs straight in front of you, and slowly lift them off the ground, leaning back slightly to find your balance. Raise your arms straight ahead, as if you’re caging your body inside. This will help to find your balance, as well as remembering to breathe deeply and purposefully. This pose also targets the hamstrings, arms, glutes, and thighs. Overall, it’s a great pose to know!
Triangle Pose. This helps to strengthen the legs, arms, knees, and ankles, while also stretching the lower back and massaging the spine. Personally, I like to practice this pose with two 5 lbs weights, but you can do this one without them just as well! Step your legs out until you’re in a standing split. Bend your upper body towards one outstretched leg, making sure to take your time, especially if you’re holding weights or just not as flexible. While one arm reaches down towards your foot, the other should be raised up in the air at an angle, so your arms make one continued line from fingertip to fingertip. Keep your back straight, only bending at the hips.
]]>Your measurements will come in handy if you order yoga pants from an online store because size charts will be available. If your local yoga studio sells yoga pants, you will probably have the opportunity to try them on for size. Whichever way you choose, make sure the pants are not overly restrictive or so loose that they move in and out of place or interfere with your movements. Nothing will ruin your yoga experience more than an uncomfortable pair of pants.
Look for a pair of yoga pants that has a triangular gusset in the crotch area. A gusset will prevent sliding and bunching during your yoga activities. What if you are between two sizes? Choose the smaller size for a tighter fit, or choose the larger size if you desire a little more room to move. All brands fit differently. Always be aware of return policies in case you need to make a return.
Have some fun and make buying supplies and clothing part of your yoga journey. The purpose of yoga is to reduce stress, not create it. As the Covid-19 pandemic begins to lessen, stores will start lifting safety measures and reopen fitting rooms. Until then, it is helpful to know your measurements beforehand. If you try on pants and finally figure out what fits, the remainder of the shopping trip will be more enjoyable as you search for the perfect color, material, or print.
]]>Restorative yoga asanas (poses) can be held from anywhere between 5 to 15-minutes and impose a lesser impact on the body and muscles than other faster-paced types of yoga. Holding poses for 5-minutes allows muscles to generate less heat and become more relaxed. Props help rest the body in each comfortable position, and soft music helps further the relaxing, meditative experience. For the full experience, we recommend lighting some incense or a candle, too.
The hustle and bustle of life can negatively affect the body’s otherwise balanced parasympathetic nervous system. Can it be rebalanced? Absolutely! This type of yoga effectively repairs balance, improves sleep, and promotes overall healing. You will find that stretching poses help strengthen muscles and improve their mobility and flexibility. If your body is recovering from an injury or illness, try restorative yoga to regain strength. Maybe you are suffering from emotional stress because of a significant event or change in your life - restorative yoga helps calm and soothe.
Restorative yoga relies heavily on using soft bricks, towels, and straps. Props make holding poses for prolonged periods more comfortable and manageable. If you are new to restorative yoga, the instructor will explain the use of props before the class begins. Before starting your first class, you should ask which props are available and what you should bring from home. If you plan on returning, then you can invest in your own supplies.
Here are a few of the most popular restorative poses with a description of each.
Why not set aside an hour or two from your week and use it to reduce stress and tension? You do not have to worry about engaging in fast one pose to another yoga workout. The workweek is already fast-paced, so try restorative yoga to slow down and focus on your body and mind. Low-impact yoga gently stretches muscles and temporarily turns off the noise from a hectic life. Grab your yoga mat and bring a friend!
]]>The practice of Ashtanga Vinyasa yoga originated in India in the 1930s and was taught by a Pattabhi Jois. Vinyasa yoga is all about building connections - to ourselves, others, the world around us. If there was just one word to describe Vinyasa, it would be Flow. The rise and fall of waves, the coming and going of seasons. It’s all connected in one large circle, and Vinyasa is just about finding your place in that cycle.
Vinyasa is a great tool that can be used to practice your breathing, becoming in tune with your body, and all the things that go on inside and around ourselves. The breeze on your face, the beating of your heart. Some might say certain yoga poses need to be practiced for Vinyasa, but honestly, it’s about the rhythm and flow more than it is about the semantics. Moving from a plank to a downward dog, to a lunge. Connection. Flow.
Hatha yoga can be traced back to as far as 5,000 years ago, as has been described as “consisting of eight limbs, or disciplines.” What are the eight limbs? yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. These eight limbs are the basis of moral and ethical codes to help us live happier, fulfilling lives.
For example, Yamas focuses on how we relate to others, and Niyamas is how we relate to ourselves.
Hatha yoga helps us focus more on grounding ourselves and counteracting the negative aspects of our ever-changing world. Some Hatha yoga poses would include Tree pose, Bridge pose, and mountain pose.
Yin yoga was established a little later than the previous two practices, in the 1970s, by a martial arts expert by the name of Tao Yin. Yin yoga focuses on long, deep stretches and poses, targeting our connective tissues - ligaments, and joints. The practice of holding certain yoga poses for long periods of time isn’t a new idea, and has been practiced in China and Taiwan for centuries.
Of course, if you’ve heard of Yin you’re probably waiting for Yang. Yin and Yang are opposite but complementary forces, one cannot exist without the other. While Yin yoga focuses on connective tissues, Yang yoga targets the muscles.
In Yin yoga, there are four main principles to keep in mind.
If you are an amateur and want to begin the yoga experience at a slower, less physical pace, Hatha may be a good choice. Hatha integrates meditation, asana, and pranayama and is the basis of most yoga types. Pranayama yoga enhances the breathing process, increasing lung capacity and boosting the amount of oxygen circulating throughout the body. Asana movements develop muscle tone and balance by bending and stretching the body. The sitting Asana is a traditional, focused position for meditation. After a long, hectic day, participating in a yoga class is one option to reduce daily stress and provide an outlet to work on improving mental and physical health.
This style of yoga is a good choice for advanced beginners who prefer steadier-paced yoga that moves naturally from one position to another. Vinyasa yoga can be somewhat slower-paced as you transition from one position to another and focus on meditation. Some of the popular names for the poses are the downward-dog, upward-dog, and plank pose. With practice, your body experiences better balance, especially while holding the plank pose. Tense muscles are better relaxed after a good yoga workout, while the body and mind are strengthened and revitalized.
Iyengar yoga can be used as additional physical therapy after having sustained and recovered from a physical injury. Always check with a doctor before engaging in this or other types of yoga. Created and developed by I.K.S. Iyengar, this style of yoga promotes body strength, flexibility, and balance by properly aligning the body. Similar to Hatha yoga, Iyengar is slower-paced as positions are held longer. Students rest between poses and exercise at their own pace. New students use equipment such as soft bricks, sandbags, and stretch straps.
Some like it HOT, and this is exactly what you get with this type of yoga. Hot yoga is just as it claims- hot. Give your muscles an extreme workout in a heated room that can range from 95 to 100-degrees. Hot yoga can be any type of yoga, the only difference is that you feel the heat while you work out. Heated muscles are more prone to injury, so if you choose this type of yoga, make sure you can handle it.
What makes yoga different from other exercises is how a person can work on more than one area of the body during a complete workout. Do you need additional physical therapy as you return from an injury? Iyengar yoga improves flexibility and strengthens the affected area. Most types of yoga focus on mental health, which is equally as important as physical health. There is always room for advancement in yoga and moving to another more intensive style such as hot yoga. Yoga instructors will not push a beginner beyond what he or she is physically capable of doing.
See if it is possible to sit in on a few yoga classes in your area, and choose the type that is right for your body.
]]>They say that it takes 30 days to build a habit. Of course, it changes depending on the person, but the fact is that nothing happens overnight and it takes time and effort to truly build a habit. Many people used quarantine as a time to build on new hobbies and learn new talents, but many of us did not. If not, that’s totally ok! There’s always time to start and with the sun shining and the weather warming, there are even more opportunities for you to finally work yoga into your daily routine.
Before anything else, you first must ask yourself a few questions. What are you looking to gain out of this? What goals or aspirations do you hope to achieve on this journey? Is it to get in better shape, lose weight, build muscles? Or maybe it’s a more spiritual reason, building a greater connection to your mind and body, maybe to the earth itself. Whatever that reason may be, set a clear intention in your mind or on paper to remind yourself why it is you are beginning this journey
Once you have set clear intentions for yourself, it is time to start planning. Is this a journey you would like to take alone? If that’s the case, will you be practicing at home or in a park? If so, how do you plan to teach yourself? YouTube videos? Online classes? Or maybe you’re going to make up your own routine of poses and stretches that target the areas of yourself you’re most interested in. Perhaps, you would prefer to take a class with other beginners, so that you can all learn and grow together. Any of these choices are feasible options, it just depends on your personal preference.
Some people form a plan in their heads and jump right into it. If that’s you, Great! But for many of us it can be difficult to jump into something new and foreign to us, sometimes slow and steady really will win the race. All people are different, and I've learned from personal experience that if I get too excited about the prospect of a new hobby, I'll throw all my time and energy into it the first few days, only to lose momentum and completely abandon it before I could really take off. I wouldn’t take the time to sit down and go through these steps, setting a plan and intentions for myself.
Maybe practicing yoga every single day is too daunting for you, maybe you just don’t have the time. We’ve all gotta start somewhere, maybe that’s one time a week for 10 minutes. And after two weeks that can become 30 minutes. After another few weeks you can add in another day, maybe even two. Whatever you choose to do, realize that this isn’t going to be completely natural to you, at least not in the beginning. You must do what feels right to you and learn what your body and soul needs. This is not a competition, and the only thing you can gain to lose is your motivation.
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Planks are a go-to power pose amongst yogis and athletes alike, thanks to their ability to deeply engage and challenge multiple muscle groups at a time. There are many variations of planks and nearly all of them work to strengthen your arms, core, back, and quads at the same time. For a traditional forearm plank, begin on your belly and bring your elbows beneath your shoulders. Lift yourself off the mat by engaging through your back, legs, and core. Be mindful of your form by keeping your spine straight and avoid arching or dipping your hips down. Hold for 30 - 45 seconds per set.
This pose is guaranteed to fire up your lower body while engaging your core, back, and shoulder muscles for an intense burn. Begin standing upright and slowly sit back as if you were in an invisible chair. Be sure to protect your knees by pulling back far enough to see the tips of your toes over your knee caps. Raise your arms above your head for an added challenge in your shoulders. Hold for 30 - 45 seconds.
If you’re looking to seriously tone up your thighs and lift your glutes, this challenging squat position is guaranteed to do the trick. Begin by spreading your legs into a wide stance. Next, sink down into a deep, wide squat with your knees in alignment with your toes. Squat down as far as you can comfortably go while still keeping your hips tucked in and back straight. Hold for 30 - 45 seconds or repeat a few up and down repetitions.
When it comes to powerful yoga poses, arm balances are perhaps the most challenging option. This beginner-level arm balance is the perfect way to strengthen your muscles and improve your balance at the same time. From a standing position, place your hands on the mat and bring your knees to the back of your forearms. Rock forward and practice lifting your feet off the ground while using your core and arms to balance. Play with this position until you find your balance point.
The secret to building strong, toned abdominal muscles is to engage the difficult to reach lower core area. This pose will fire up your core and leave you feeling stronger than ever before. Begin in a seated position and lean back while bringing your legs up until your body forms a “V” shape. Keep your arms stretched out in front of you and maintain a strong spine by keeping your abs tucked in. Hold for 30 - 45 seconds.
Add these poses to your yoga practice to achieve stronger, leaner muscles without lifting a single weight.
]]>For many, tense muscles in our back, shoulders, chest, and basically anywhere aren’t such a rare occurrence. But getting acupuncture or a full body massage isn’t always that accessible. Instead, many turn to yoga to help shake out those tight and uncomfortable muscles, finally gaining some peace and comfort. Below is a list of yoga poses for those who are looking to release tensions in their chest and back.
If you find yourself suffering from back pains either in your lower back or closer to your shoulders, life can get pretty difficult. But fear not, because after trying these poses you’ll find relief.
Cat-Cow- Start by getting on your hands and knees. Slowly arch your back, bringing your hips towards the ground and your head straight, with your butt towards the air. Hold that pose for ten seconds before shifting back to your original pose, before reversing, bringing your back out and up towards the ceiling, tailbone tilted towards the ground. Continue going back and forth between these two, until you feel your back start to loosen.
Downward Dog- Starting with your feet on the ground shoulder-width apart, bend your body down until your hands touch the ground right by your feet. If you need to bend your knees, do so. Then, slowly begin to walk your hands out, straightening out your legs if you have to. Once you’ve walked out until your back makes a slope, hold this pose for 30 seconds to a minute. You can also start in a plank, bringing your hips up into the air and straightening your arms and legs.
When it comes to chest pain it can be for a multitude of reasons. Maybe you’re sick or congested from allergies, but hopefully, these poses can help relieve some tense muscles.
Cobra Pose - Laying down on your stomach, place your hands flat on the mat by your upper ribs with your elbows pointing up. As you inhale, lift yourself up extending your arms, remembering to keep them slightly bent so as not to lock them. Bring your hips forward and your chest out, with your chin up facing ahead. Your hips should be either slightly lifted off the ground or just resting lightly.
Bridge Pose - is very effective in opening up the chest, thighs, and hips, while also improving digestion and regulating metabolism (which can be thrown off-whack by stress). Start by laying flat on your back. Then, place your feet flat on the ground near your butt with your knees bent. With palms flat on the ground, lift yourself off the ground, keeping only your feet firmly on the ground and your shoulders and head down.
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While it’s possible to go through life and practice yoga without using yoga equipment, yet still be a skilled yogi, those that choose to invest in yoga equipment do so for a multitude of reasons. Yoga equipment can be used as support for older bodies, helping to assist when it simply doesn’t move the same way it used to. Others can use the help during pregnancy. Practicing yoga during pregnancy is something many mothers-to-be tend to lean towards, seeing as it can help loosen certain muscles used during childbirth, or even just the stress of the pregnancy itself. Whatever it may be, having a little support can go a long way.
Yoga blocks or bricks are used to help act as a support or cushion while practicing yoga. Some will place the yoga block under your lower back to relieve built-up stress and make it easier to either lift their knees or hold the weight that would’ve pressed on their hips. You can also use a yoga block to make some poses more difficult if used in a certain way. Yoga blocks come in many shapes, sizes, and materials, ranging from super comfy, almost pillow-like, to practically a brick. Depending on what feels best to you, there is something for everyone.
At the beginning of Yoga, many yogis practiced out in the element, forging a connection between the earth under our feet to our very beings. Sadly, most of us don’t have the beautiful outdoors at our fingertips, and sometimes practicing on soggy wet grass isn’t very appealing. Yoga mats can be really helpful for traction and grip, as well as comfort and even style. There are so many choices to finding the right mat for you, start looking now!
Yoga straps are used for helping to enhance a person's stretch while doing a certain pose to enhance the difficulty. These are also often used in the gym when working out, squatting, or doing leg ups. They add a level of resistance when used that can make a stretch more difficult, but more thorough. These are great for when certain poses and stretches have become too ‘easy’ and you want to challenge yourself just a little bit!
]]>Just like a traditional cat-cow, this variation focuses on the contrasting motions of arching and curving in the spine. In a seated position with your legs crossed and hands resting on your knees, begin curving your spine inward by bringing your chin to your chest and your belly button in. Slowly roll your spine in the opposite direction by leading your head and arching your back until your chin points to the sky. Repeat this for a few rounds of breath.
Visiting some of your favorite poses with the added support of props is a great way to increase your overall relaxation. For this option, you can use a yoga block or a rolled-up towel to give support and relief to your lower back. Begin by lying down with your feet hip-width apart and knees pointed upwards. Place the block or towel under the lower portion of your back so that your hips are slightly lifted off the ground. Relax and take several deep breaths.
This pose offers a deep stretch for your shoulders and neck. Begin in an all-fours position with your knees and hands on the mat. Raise one arm high and thread it underneath your opposite armpit until your shoulder blade reaches the ground. Take a few deep breaths and then repeat on the opposite side.
This is another intense exercise that can be transformed into a restorative pose with the help of a block or rolled towel. Begin by lying down flat on your mat. Place the block or towel at the base of your neck so that your shoulder blades and neck are lifted off the floor and your head hangs down. Relax and take a few deep breaths here.
Folding poses are an amazing way to release tension in the lower back and neck. This pose adds the support of a yoga blanket or towel to further amplify your relaxation. Begin in a seated position with your legs stretched out in front of you. Place your blanket or towel on your thighs. Gently fold over until your forehead can comfortably rest on your towel. Relax here for a few deep breaths.
Now, more than ever, it’s essential to prioritize our self-care and make relaxation a habit. Try these 5 restorative yoga poses and enjoy some much-needed rest for your body and mind.
]]>Having a sacred space to do yoga is crucial to deepening your practice and weaving it into your daily life. There are a few simple things that you can do to create a relaxing yoga space in your home, no matter how much space you have to work with!
First, decide on an area in your home where you won’t have too many distractions, especially electronics like the television, your laptop, etc. This ideal space might be your bedroom, living room, or even a balcony or patio. Next, make your yoga gear easily accessible and visible to you during the day, giving you a gentle reminder to return to your mat whenever you need to. You can do this with a cute basket to store your mat, towel, blocks, or any other accessories that you like to use. Finally, take the time to really make this space your own by adding items that feel relaxing for you - maybe you like to burn candles while you practice or have a little speaker for your favorite yoga playlist. Remember that this space is for you and there are no rules as to what you can or can’t incorporate into it.
Whether you’re a sunrise yogi or you prefer to practice before bed, having a dedicated time for your yoga practice will help you stay consistent and can even give you something to look forward to every single day. If you’re new to practicing yoga, it can be tempting to brush off your daily routine or get sidetracked with other things. Setting a designated time for your practice is crucial to making yoga part of your overall lifestyle, but that doesn’t mean that every day requires a full hour of Vinyasa! Even 5 minutes of yoga per day can make a difference in your overall well-being. You can even set a reminder to practice on your phone until it becomes second nature for you to do so.
It’s easy to think of yoga as something that you practice on your mat, but the philosophy of yoga can be applied to situations as they arise in your daily life. One of the best ways to utilize this is to be mindful of your breath throughout the day, especially in times of stress. Begin reminding yourself to practice your yogic breathing anytime you feel yourself becoming tense or overwhelmed. Something as simple as bringing your attention away from the outside world and back to your body and breath can help you navigate your daily life from the same level of awareness that you achieve on your mat.
You can use 1, 2, or all 3 of these options to start making your yoga practice part of your lifestyle.
]]>There are many styles and practices of yoga, each with its own goals and mindsets. For example, Vinyasa is focused on breathing and energy, with the yogini focusing on slow and thoughtful movements. Ashtanga is a more physical yoga with practiced and solid poses that one must “master”. Bikram yoga is the practice of the same 26 poses, performed in rooms of temperatures up to 105 degrees Fahrenheit. Practicing Bikram yoga will help you gain muscles while sweating out the toxins and bad vibes of the week.
If you’re practicing yoga with the main focus on building muscles, here’s a list of poses to incorporate into your routine!
Planks are a great way to build abdominal muscles without constant movement. Laying stomach-down on your mat, brace your weight onto your forearms, lifting the rest of your body on the balls of your feet. Making sure not to lift your bottom up in the air too much, keep your body level, and your breathing deep. Hold this for 30 seconds before lowering yourself slowly back onto the mat.
The chair pose is a great exercise to strengthen your thighs, tone the arms, and activates the back muscles. Start by standing straight with your feet flat on the ground. Lift your arms straight above your head, keeping your back straight and chin up. With your arms still in the air, bend your knees slightly with your back still straight. You should start to feel a burn in your back, arms, and thighs. Hold this pose for thirty to sixty seconds and focus on your breathing, in through your nose, hold, breathe out through your mouth, and hold.
We’ve all heard of it before, but the tree pose is a great way to gain muscles while also working on balance. Reach your arms straight up and connect your palms over your head. With one leg firmly planted on the ground, lift your other leg and bend it at the knee, placing your foot flatly on your inner thigh of the straightened leg. This is a great pose to practice your breathing and concentration, while also working on your core, thighs, and upper arms.
]]>Setu Bandha Sarvangasana (bridge pose) is very effective in opening up the chest, thighs, and hips, while also improving digestion and regulating metabolism. Start by laying flat on your back. Then, place your feet flat on the ground near your butt with your knees bent. With palms flat on the ground, lift yourself off the ground, keeping only your feet firmly on the ground and your shoulders and head down. Squeezing your glutes hips angled up, hold this position for 30 seconds, breathing in through your nose and out through your mouth. If you need a little more support, grab your ankles while you’re lifted in the air.
If you’re feeling particularly sluggish you can always try this pose with the support of a yoga block, placing it on the small of your back!
When you’ve got a cold, your muscles might feel more tightly wound than usual, and the spinal twist is amazing for releasing tension in the lower back. Lying flat on your back, spread your arms flat on the mat and bring your right knee towards your chest, reaching towards the opposite side of your body until your knee touches the ground beside your left hip. Place your left hand on your bent knee, and face your head to the right. Hold this pose for 30 seconds before releasing your knee and repeating on the opposite side.
Finding a wall, place your mat next to it and lay flat on your back, placing your legs straight up against the wall. Your butt should be up against the wall and the soles of your feet facing up. If you need, you can bend your legs slightly, or even place a block on your lower back for extra support. Either way, you’re getting a great stretch in your legs and back, and it’s super relaxing as well!
]]>One great way to clear your mind is to find a gentle fold. Folded poses help increase blood flow to your brain and can give you a chance to connect to your breath while releasing tension in your neck and shoulders. Here are two wonderful folded poses to accomplish this:
Our hips are known for storing built-up tension and have even been said to be a hiding place for unpleasant emotions. Releasing tension from your hips can allow you to feel relaxed and at ease, renewing your mind and clearing out unwanted thoughts. Try these two hip openers for a deep release:
Twisting exercises are deeply restorative for both your body and mind. They can allow you to reset your spine and release tension from your neck and shoulders, giving your mind a chance to hit the reset button. Here are two twisting poses you can use to find some much-needed relief:
If overthinking has become an issue in your life, you can always return to your yoga mat and use these poses to clear out unwanted thoughts and leave your mind feeling fresh and renewed.
]]>Yoga has been practiced by duos for years as a way to better connect with your partner on a more spiritual level. Yoga is a very calming and relaxing practice for many, so why not spread the love with a loved one! We’ve compiled a list of some of the most common yoga poses you can try with a partner.
Starting with something simple, the partner forward pull consists of you and your partner sitting on the ground facing each other with your legs getting as close to a split as you can with your bottom still on the ground. Some like to place the soles of their feet against their partner’s, but if that’s not comfortable, it’s not mandatory.
Next, one person will bend forward slightly with their arms outstretched to their partner, trying to hunch their back as little as possible. Their partner will hold onto their hands or wrists, and with a straight back, lean backward, bringing your partner with them. This pose is designed to stretch out the limbs, primarily the hamstrings, so you don’t want to push it too far if you’re not extremely flexible.
A little more difficult, but you may remember this pose from elementary school that you tried during recess. Sitting on the floor with your backs to one another, link arms, with neither of you pulling too much or letting your arms fall. With your feet planted firmly on the ground, take a deep breath, and on the count of three, you and your partner should press on each other’s backs, lifting each other, and making sure not to lean too forward or backward - finding the perfect balance.
When you’ve lifted yourselves enough to where your knees are bent at a 90-degree angle, hold this pose for thirty seconds before taking a step back until you’re standing up straight, and only then should you release your locked arms.
This funny-sounding pose starts with you and your partner sitting and facing one another, keeping some distance between you two. Hold onto your partner's hands, keeping your legs inside and arms straight. From there, bend your knees and place the soles of your feet against one another, lifting your legs into the air making an inverted V shape. As your legs get higher you should lean back a little, remembering to keep your hands held tightly. Remember to engage your core and keep your legs as straight as possible!
]]>It’s no surprise that yoga has some very ancient origins, given that language used in the practice is largely derived from Sanskrit. Current research has shown that yoga has existed for at least 5,000 years and could be even older than that. The earliest known yoga practitioners belonged to the Indus-Sarasvati civilization of Northern India. These practices are believed to have been implemented by “mystic seers” who documented their experiences in a text called the Upanishads. The first-ever written form of the word yoga was discovered in the Vedas, a religious text that documented rituals, songs, and mantras from ancient priests.
As the knowledge of yoga began to expand and invite new interpretations, the classical period of yoga is largely defined by Patanjali's Yoga Sutras. Patanjali, who many call the “father of yoga”, worked to combine and translate all of the available information about these practices into one, singular text. In this text, Patanjali discusses what is referred to as the eight limbs of yoga, which supposedly contained the path to true enlightenment. Commonly known yoga styles such as Ashtanga yoga are directly connected to Patanjali’s work. Interestingly, some scholars disagree as to whether these ideas belonged to Patanjali himself or if they were simply his commentary on the previously established concepts. Nonetheless, the Yoga Sutras is still revered as being the foundational text for modern yoga.
After the work of Patanjali, more yoga masters began to emerge across the East and yoga continued to evolve as new ideas, systems, and interpretations were created. As for yoga’s assimilation into Western civilization, some researchers have found that yoga masters began arriving in the West in the mid-1800s. Swami Vivekananda, who some believe was the first Indian monk to visit the United States, was said to have gained significant attention after performing yoga postures for a fascinated audience at Chicago's World Fair. Since then, yoga masters have continued to spread their teachings across the globe and people of all ages, backgrounds and religious affiliations started to accept yoga as a beneficial practice for the body and mind.
Despite having deeply spiritual origins, yoga today is considered to be a remedy for a wide range of physical and mental ailments. You might be practicing yoga for back pain, tight muscles, stress, anxiety, or just for a fun, new fitness challenge. No matter what your reasons for starting a yoga practice look like, the mind and body connection that is experienced from this ancient tool is something that nearly anyone can benefit from.
]]>Forward fold positions are a great way to release built-up tension in the body and can provide deep relaxation for your mind. Begin in a seated position with your legs straight out in front of you. Take a deep inhale and on an exhale begin folding over your legs and reaching towards your toes. Depending on how you might be feeling, you can keep a straight back and allow for a deep stretch through the hamstrings or round over and let your head fall down to your knees, releasing all tension from your neck and shoulders. Take a few deep breaths here.
It’s normal to carry excess tension in your hips and this has even been linked to unresolved emotional trauma. By allowing your hips to open, you can let go of unwanted stress and reconnect with the center of your body. Lay down on your back with your knees bent. Bring your feet together and gently allow gravity to pull your knees apart. You can further connect with your breath by bringing one hand to your heart and the other to your belly. Focus your attention on the rise and fall of your stomach as you enjoy several deep breaths here.
One of the best things you can do when you feel yourself becoming panicked is to gently adjust the flow or your circulation. This can prevent you from becoming too dizzy and can help you shift your focus away from anything that is triggering you. Begin by lying on your back near a wall. Walk your feet up the wall until they become completely straight and your bottom can fully touch the wall. Bring one hand to your heart and the other to your belly, shifting your attention to the rise and fall of your stomach with each deep breath. To explore this position even further, play with flexing and pointing your feet to see how each variation feels for you.
It’s easy to become consumed with stress and anxiety amidst the chaos of daily life, but these are the moments when returning to your yoga mat is even more valuable. You can revisit these 3 poses daily to help manage ongoing anxiety or simply revisit them when you feel the need to destress.
]]>Hot yoga, or most commonly known as Bikram yoga, originated in India and is a form of exercise performed under hot, humid temperatures (80-105 degrees Fahrenheit). It is mostly practiced by those looking to either lose weight or get fit during their yoga sessions, but it is also a form of yoga that shouldn’t be practiced as much as other forms of yoga. Additionally, it isn’t as easy to seek out, you must find a studio that offers Bikram, with the proper equipment, and you may find that not every studio does.
Unlike other yoga practices, Bikram yoga only has 26 asana poses and two pranayama exercises that don’t change. Depending on your yogi, they may decide to change up the order or leave out certain poses for beginners. Below is a list of 13 of the 26 Bikram Hot Yoga Poses!
This exercise improves overall spinal mobility and helps reverse the effects of all those hours slouched over during the day. Begin in a tabletop position. On an inhale, round your spine by tucking your chin to your chest and your pelvis towards your belly button. Exhale and arch your back by lifting your chin to the sky. Repeat 3 to 5 times.
You can do this pose either seated or standing any time you feel your shoulders becoming tense. Wrap one arm over the other, bringing your palms to meet and your elbows together. Hold for a few deep breaths, then repeat with the opposite arm on top.
In this pose, you can deeply engage your core muscles and glutes while getting a nice stretch for the shoulders. Lay on your back with your knees bent and slowly roll your hips up to the sky with your lower abs tucked in tight. Enhance this stretch by grabbing your hands together and rolling your shoulders beneath you. Hold for 3 to 5 breaths.
Challenge your balance while opening up your shoulders and chest with this highly dynamic pose. Begin in a low lunge position with your hips squared. Next, bring one arm up as the other arm reaches under your bent leg. Use your upper arm to grasp for the lower hand, allowing your chest and shoulders to expand as your twist. Hold for 3 to 5 breaths before repeating on the opposite side.
This posture can help strengthen the shoulders and upper back muscles, improving your overall posture. Begin by lying down on your belly with your head resting on the mat. Bring your hands up beside your shoulders and begin to lift up through your back. Try to avoid pushing up through the hands and focus on using your shoulders and back to lift you even higher. Hold for 3 to 5 breaths.
It’s easy to let our shoulders slip and round over during the day, especially when we’re busy, distracted, or focusing our attention on a million other things. Add these 5 yoga poses into your regular practice to give your shoulders some much-needed love and combat the aches and pains that come with having rounded shoulders.
]]>One of the most well-known yoga poses, Balansana, or Child’s Pose, is simple and effective at reducing stress! Starting in a kneeling position, inhale as you reach your arms up above your head, keeping your posture straight but relaxed. As you exhale, bend your upper body forward until your hands touch the mat, resting your forehead there as well. Continue to focus on your breathing for 60 seconds before slowly inhaling as you bring yourself back up into a kneel.
Also known as Bhujangasana, the Cobra Pose can be very beneficial not only for digestion and your liver, but strengthens your back and arms. Laying down flat on your stomach, place your hands flat on the mat by your upper ribs with your elbows pointing up. As you inhale, lift yourself up extending your arms, remembering to keep them slightly bent so as not to lock them. Bring your hips forward and your chest out, with your chin up facing ahead. Your hips should be either slightly lifted off the ground or just resting lightly. Hold this pose for 30-60 seconds, keeping your breaths long and meaningful.
Setu Bandha Sarvangasana, or Bridge Pose, is very effective in opening up the chest, thighs, and hips, while also improving digestion and regulating metabolism (which can be thrown off-whack by stress). Start by laying flat on your back. Then, place your feet flat on the ground near your butt with your knees bent. With palms flat on the ground, lift yourself off the ground, keeping only your feet firmly on the ground and your shoulders and head down. Squeezing your glutes hips angled up, hold this position for 30 seconds, breathing in through your nose and out through your mouth. If you need a little more support, grab your ankles while you’re lifted in the air.
]]>This pose works not only on your balance but helps strengthen your glutes, core, and hamstrings. But because it can be pretty difficult for some to hold due to the balance you need to have, practicing this pose underwater can really help you to focus on one thing at a time instead of trying to do it all at once! Standing with your right foot firmly on the ground, bend your left leg with your foot pointed towards your behind. Grab your left leg with your left hand and bend forwards slightly, bringing your right arm straight ahead to help maintain your balance. As you stretch your body out, engage your left thigh, keeping your chest open and head up.
What is usually a pose that gets the muscles of your glutes and quads burning, with a few modifications and a body of water, you can shift the focus to triceps and lats, as well as engaging your hips and ankles. First, lift your arms in the air, reaching towards the sky. Bend your knees slightly, dropping into a squat, keeping your hips engaged, and your feet at hip-width apart. Depending on how deep the water is that you’re in, your head might be below the water. If that is the case, you can try exhaling as you submerge your head, holding the pose for a few seconds, and slowly straightening your legs, resurfacing, taking a breath, and repeating.
The Low Lunge is a great pose for stretching out your quads and glutes, which is why so many people practice this pose before and after a run or workout. As you exhale, step your left leg back, bending it at the knee until it is touching the ground or very close to it. At the same time, engage your hips and raise your arms above your head. Just like the pose before, your head might be underwater for this pose. Arch your back slightly, until your outstretched arms reach past your left leg. Hold for several seconds, step your leg back in, and take a breath if your head was below the surface. Then, repeat on the other leg.
]]>Interestingly, leggings were originally designed to be worn underneath other clothing as an added layer of warmth, similar to old-fashioned long johns! It wasn’t until very recently that leggings evolved to become the wardrobe staple that we all know and love today. Despite being made to fit snuggly your body, leggings are primarily made to be comfortable. This explains why they are typically made out of softer fabrics such as lycra and cotton. These attributes make them ideal for running errands or working from home, but not a good choice for more active pastimes like yoga or other workouts. Thanks to their comfort and breathability, leggings are also thinner than yoga pants, making them easy to see through in positions like downward-facing dog or squats. Even more frustrating, leggings are made to stretch throughout the day, meaning that you’ll likely find them becoming too loose after a few minutes of exercise or even rolling down at the waistband area.
As the name suggests, yoga pants are designed specifically for flowing through your favorite yoga poses or any other workout you’re into. Most high-quality yoga pants are made of fabrics that offer compression and contouring benefits such as spandex. This body-hugging design might not be ideal for lounging around, but it will keep you feeling snug and secure no matter how intense your workout is. Unlike leggings, yoga pants will not stretch over time and will keep you focused on your movements without needing to adjust your waistband after every vinyasa and the thicker design will ensure that you can nail every single posture without the risk of someone behind getting a peek of your undies. Perhaps even more beneficial, most yoga pants are made with sweat-wicking fabrics. This allows you to stay fresh and dry even during hot yoga, outdoor runs, or any other high-intensity workout.
While leggings hold a very special place in our hearts, there is no substitution for a good pair of yoga pants. Thankfully, high-quality yoga pants are extremely durable and are made to last for many years to come. If you’re ready to flow through your yoga practice in comfort and style, then consider investing in a pair of top-notch yoga pants that you’ll love today.
]]>Whether you’re practicing yoga at home or in a class setting, you will notice that your body might have a harder time regulating its temperature. Even a standard yoga class can start to feel like hot yoga when you’re far enough along in your pregnancy! Picking maternity yoga pants with high-quality fabrics such as cotton or bamboo will help keep you from feeling overheated during your practice. Perhaps even better, good quality fabrics will allow you to move more easily through your poses, which can be a game-changer when your mobility already feels more constricted.
Some pregnant yogis might feel freer by wearing their leggings under the belly and allowing their growing bump to breathe, while others prefer to have their growing belly covered. You might even notice that your preference changes with your trimesters! It’s best to choose yoga pants with adjustable fabric panels that give you the ability to cover your belly fully or fold the panel down for less coverage.
Having yoga pants that slip or slide down during your practice can be irritating and this becomes even more true when you’re working around a growing belly. You can avoid this by choosing maternity yoga pants with extra high fabric panels that provide extra room for movement. For even more security, shop for yoga pants that feature high-quality fabrics that are more likely to hug your body comfortably.
Lastly, you might think that you’ll only be using these yoga pants for a few months and wonder if it’s worth it to invest in a pair that you love, but a good pair of maternity yoga pants can be used long after your little bundle of joy has arrived. You might find that having a good pair of maternity yoga pants becomes even more useful in the months after giving back as your body continues to change and adjust. Pick a pair of yoga pants in a style that suits you and you’ll be able to wear them long after your pregnancy.
The Verdict
Picking the perfect pair of maternity yoga pants can make or break your yoga practice both during and after your pregnancy. If you need more help finding maternity yoga pants that you’ll love, you can shop our selection of high-quality, bump-loving maternity yoga pants now.
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