We all have that friend who is a devoted “Yogi” and spends countless hours per week practicing yoga. They go to the studios, take classes, practice their poses, and always seem to talk about how great yoga makes them feel.

Whether you're a skeptic of their claims or someone whose interest has been legitimately piqued, you'll probably be interested in knowing that there are a plethora of benefits. Yoga can positively impact the mind, body, heart, and more! In this article, we'll cover an extensive list and show you exactly how yoga can transform your life and what all the fuss is about.

The post The Scientific Benefits of Yoga: An Extended Look appeared first on Love Meditating.

Initially, you may be a bit confused about what your style you want to practice as each one has its own blend of poses, philosophies, and benefits. Restorative yoga, as its name implies, is intended to help the yogi towards an experience that encompasses both healing and recuperation. If this is something that you aim for, then restorative yoga is definitely your game.

If you wish to learn more about it, such as what makes it different from other types of yoga practices and why you should adopt it, then you are in good company with this article. Below, you will find its many benefits, some basic poses, and the things you can expect in your restorative yoga class.

What is Restorative Yoga?

Restorative yoga can be described simply as a type of yoga that allows the student to relax using deep breathing exercises and meditative stretches. It does not require too much activity and movement in between poses, making it the ideal yoga practice for beginners.

Restorative yoga is based on the teachings of B.K.S. Iyengar. When done properly, it helps relieve chronic muscle tensions. Additionally, it also helps complement your active exercise in that it promotes better muscle healing. Restorative yoga is also considered the perfect antidote for stress.

The Benefits of Practicing Restorative Yoga

Yoga is not just an exercise to help you burn calories. Rather, you should treat it as your ultimate goal to guide you in building a strong connection with the divine. Restorative yoga is often described as a tool for self-transformation—a way to awaken your divine nature. But what else can practicing restorative yoga can do to our mind, body, and spirit?

• Encourages body awareness

Restorative yoga is known to cause heightened body awareness. It would help you understand your body and allow you to build a more intimate connection with it. As a result, you will have a better understanding of your own strengths and weaknesses.

• Promotes a sense of self-love

If you are aware of your strengths and weaknesses, then you will have a better chance of accepting your true self. Once you truly, absolutely accept your strengths as well as your flaws, then you will learn to love your entire being.

• Promotes self-awareness

Restorative yoga helps you become more self-aware in that it forces you to focus inward and block all external distractions. Your mind and spirit become your sanctuary, allowing you to contemplate who you really are and examine your wants and needs.

• Soothes the nervous system

Yet another important benefit of practicing restorative yoga can be seen in its effect on the nervous system. More specifically, restorative yoga triggers the parasympathetic nervous system and mitigates the effects of your adrenal system. Deep breathing also helps a lot in creating a relaxing tone that comforts both the mind and the body.

What You Should Expect in a Restorative Yoga Class

Most yoga classes encourage movement, which results in the students learning how to improve their bodies’ strength and flexibility. However, the practice of restorative yoga encourages practitioners to slow down and use a combination of passive stretches.

In a restorative yoga class, you may hardly move as your muscles will get the opportunity to relax deeply. Some classes only have about five to six poses in an hour’s time. These poses are heavily supported by props, though, and you are expected to hold each for about five minutes.

The props, as you would learn, are intended to support your body, allowing you to hold out poses for longer periods. As a result, you will have an improved posture. These props come in variety too, which often include blocks, blankets, walls, and bolsters. Ideally, these props will help you hold a pose for about 10 to 20 minutes.

Since you are expected to hold those poses for longer periods, then, naturally, an hour-long class only has a few poses. When the session is finished, your body should feel refreshed, but you may also feel a bit overstretched the following day.

Soon, once you have attended a few classes, then you will be able to do your own restorative yoga practice at home. However, this would require you to invest in the appropriate props to help support your body.

General Tips in Practicing Restorative Yoga

When taking on whatever life throws at you, you should always make it a point to get the most out of the experience. This same mantra applies to practicing yoga. There are techniques that you can use to have a rewarding yoga session.

• Timing

In restorative yoga, timing is very important as your body has to feel safe enough for your brain to switch from stress-response to relax-response. Now, we all know that this can take a couple of minutes, which is why these yoga poses are long and can be up to 20 minutes.

• Preparation

To speed up your relaxation when doing restorative yoga poses, you should prepare your meditation area beforehand. If your area appears stress-free, net, softly lit, and with light music, then your relaxation is enhanced.

Additionally, you should always have your props ready and easily accessible. In that way, you won’t have to break your concentration to find it.

• Simplicity

When it comes to restorative yoga, less means more. Keeping it simple and having well-constructed poses is better than doing several poses in a rush. We also recommend that you warm up before you start your session.

Conclusion

Despite the popularity of yoga, many people still wonder what is restorative yoga and how it differs from other yoga practices. If you were among those persons, then, hopefully, we have explained it to you well.

There are many internal benefits to practicing restorative yoga. If you haven’t tried it before, then you should use this opportunity to switch up your routine and give it a try—rather than going with the testimony of others.

Restorative yoga is known to yield many physical, mental, and spiritual benefits. So, it is truly something that is worth spending your time, money, and effort on. Take your mat enroll in a restorative yoga class in your area, or you can search tutorial videos online. Either way, you will surely help your mind, body, and spirit be more healthy and at peace.

The post What is Restorative Yoga and How Does it Differ from Other Yoga Practices appeared first on Love Meditating.

Since hot yoga is also considered a physical activity or sports, what to eat before Bikram yoga sessions and what to avoid are important considerations. For you to better understand the principle behind it, let’s talk about Bikram yoga first.

What is Bikram Yoga?

Bikram Choudhury is the founder of this type of hot yoga. The 74-year-old Indian man has designed this 26-posture session after undergoing a lot of practice. According to history, he has been practicing yoga poses since 1947 when he was just three years old.

At the age of 20, Bikram was involved in a crippling accident, but he stayed resilient and fully recovered within six months. Since then, he has been constantly practicing and teaching many types of yoga.

Bikram yoga, in particular, is strictly being practiced in a hot environment (40°C or 104 °F). That is is because it’s better for practitioners to be in a warm environment since their bodies will be more flexible. The heat also gives sort of cleansing effect, so it all works out just great.

What Foods to Avoid at All Cost?

Try to steer clear of food that takes a lot of time to digest, like cucumbers, dairy and anything that’s resemblant of broccoli or cabbage. Needless to say, avoid things that are high in fat content since they’re also hard to digest and create an energy deficit that can’t be good for a workout.

Beans are a good example of a type of food that’s generally very healthy but a poor choice in this case. They digest slowly and can cause bloating and flatulence. Imagine how uncomfortable a gassy session of hot yoga can be; it’s definitely a horrible idea.

Since it’s a hot yoga session, it’s also recommended to steer clear of sriracha, Tabasco and other spicy foods in general. In addition to causing heartburn (potentially), imagine having a mouthful of fire, all while sweaty and trying to maintain balance and stay focus. Alcohol is also out of the question. Generally, beer has the same effect as carbonated drinks and anything stronger.

What to Eat before Bikram Yoga?

It’s best to go to the studio as light as possible. This will allow practitioners to feel as comfortable as they can, but eating before heading to yoga class is a good way to get the necessary nutrients to get through the day.

To add, it also keeps energy levels high, which is essential in building up good tonus. It also prevents overeating after the sessions, which can be a problem for some people.  Let’s take a closer look at some of the best suggestions on what to eat before Bikram yoga.

• Yogurt and Berries

Yogurt is 81% water, the rest being sugars, proteins, fats, and carbs. In essence, it is the perfect base for a healthy pre-workout meal since it keeps practitioners hydrated and gives them enough energy to get through the session without causing any discomfort. It comes in many different forms, so finding one that’s tasty and satisfying is just a matter of trying and testing.

Berries and yogurt make a perfect pair. They are packed with vitamins and antioxidants, very tasty, and have a color that’s meant to attract. They’re also super easy to come by; a small box of frozen berry mix can rest in the freezer until needed.

• Granola Bars

Granola bars digest easily, have a high fiber content and work incredibly well with an active lifestyle. They also have vitamins and minerals, like Vitamins E and C, potassium, and zinc. They have a good contribution to weight loss, cholesterol level reduction, and good digestion promotion.

• Peanut Butter with Fruit Slices

Eating nuts and fats is definitely a big no-no before attending hot yoga sessions, but that doesn’t apply to peanut butter. Peanut butter is very rich, which means that a little will go a long way. Along with the satisfaction, this gooey goodness will also bring a lot of nutritional benefits. It’s low in cholesterol and full of good fats. It also pairs well with apple and banana slices, making it a complete healthy snack.

Bonus Tips

Since Bikram yoga is established as a “hot” sports, those who practice it should really stay hydrated before attending sessions. It’s also an excellent idea to bring a bottle of fluid along. Although veggies and fruits are a good way to get a healthy water intake, it’s still a good idea to gulp up around two liters of water before the session.

Make sure to drink water; just water. While it’s obvious that sugary drinks will do damage to the body, there are a lot of studies out there which claim that diet soda has an even bigger negative impact on one’s health. Water or plain tea will always be the way to go when maintaining a healthy regime.

When it comes to food, always keep the meals light, energy-packed and healthy. Consider eating one hour before going to the studio since any sooner than that might not be helpful as the food has not been digested well and converted into energy yet.

If time is a problem, a lot of industry specialists recommend planning meals. Something as easy as a serving of oats and berries can be prepped in a manner of minutes. These meals can be planned and stored, ready for each day of the week.

After workouts, there’s not really any rule regarding what one should eat, so anything goes here. That being said, a healthy diet is essential for a healthy lifestyle, so maybe lay off the chips and beer and eat some lean meat and veggies.

Final Thoughts

If in doubt, ask gym and Yoga trainers since they can definitely provide some amazing insights on how to diet and eat when practicing a sport. Nobody is the same, so experiment with different meals, observe the results, and adjust accordingly. Everybody is unique and will react differently, so make sure to be comfortable when practicing these intense workout sessions.

The post What to Eat Before Bikram Yoga: A Helpful Guide appeared first on Love Meditating.

In addition, 40 ºC or 104 ºF is required with this type of physical activity. Hence, you must know what to wear to Bikram Yoga sessions or what is the most comfortable attire.

What are the Benefits of Bikram Yoga?

Bikram yoga is considered as amongst the perfect alternatives to classic workouts. Excluding the initial discomfort brought about by heat, Bikram yoga brings a lot of benefits, such as weight loss, detoxification, and improved metabolic activity.

It also helps people who suffer from depression and physical pain. Likewise, it aids in the improvement of the practitioner’s mood and health as well as it brings a cleansing sensation.

Heat is an essential part of Hot Yoga in general and Bikram Yoga in particular because it’s easier for the piping hot muscles to align in the necessary postures. With heat, the body becomes more flexible, making it easier for participants to follow instructions.

Bikram yoga really does the muscles a world of good. In fact, it is the equivalent of a combination of a massage, spa day and sauna. Muscles get relaxed, physical pain is greatly alleviated, and recovery is sped up.

In addition, the complexity of the postures will help improve and build muscles, increase the body’s flexibility and bring a great contribution to the prevention and management of diseases such as diabetes and thyroid disorders.

What to Wear to Bikram Yoga Classes?

It’s not easy to pick what to wear to Bikram yoga sessions. Nevertheless, it’s imperative to stay comfortable in the whole process, so a breathable, light material is perfect. Cotton is probably the best choice. It does get a bit tight with heat, but it doesn’t really get hot enough for this to occur in this case.

For women, a sports bra is probably the best approach. There’s nothing wrong with wearing a sports bra; it’s comfortable and provides adequate support for this physical activity and allows the skin to breathe unhindered.

When it comes to bottoms, then a pair of leggings or shorts probably gives the most flexibility and comfort. Just try to avoid shorts that are loose since your behind might be exposed when doing poses.

In addition, you must also avoid wearing baggy pants. They don’t cover the thighs and won’t protect the practitioner from friction. They also tend to get heavier as more sweat builds up, and a damp piece of cotton fabric can really gain some weight.

Fortunately, men have it a bit easier. A cotton T-shirt and some pair of shorts are perfect. If it’s too warm, the T-shirt is really optional. If the practitioner is comfortable with his body, then just wearing a pair of breathable trunks is perfectly acceptable, as long as everyone tolerates it. Just make sure to be squeaky clean before starting.

For both male and female, no shoes are required for this practice as it is best to stay barefooted. Wearing a pair of socks can be an option, but it is not advisable.

What’s the Best Gear to Bring for Bikram Yoga?

As with all types of yoga, the first piece to pack is the yoga mattress. Pick a foam mattress and top it off with an optional cotton mattress. Make sure that they’re not too thick. If the mat is too think, then the knees of the yogi will sink in, causing a big decrease in balance.

The cool thing about topping off a foam mattress with a cotton mattress is that as it gets more and more soaked, the cotton mattress will provide more grip and stability. The only real problem is that the yogi will need a bit more extra space, so it’s impractical for those who leave work and go straight to the studio. In that case, a ¼-inch foam mattress is probably the way to go (even thinner if space is a real issue).

Secondly, you must have a reusable water bottle. This is a must for any sporting activity, but it’s even more important for hot yoga in particular.

If the yogi isn’t really hydrated the whole time, the extreme heat and sweating can bring some serious side effects, like a loss of energy and consciousness. As per recommendation, get a BPA-free plastic water bottle and keep it topped off with fresh water before starting the session.

What are Some Things to Keep in Mind?

Remember that Bikram yoga is a bit of an extremely physical activity. While it is beneficial and effective as therapy, things can go south really fast.

Make sure to pick a class where the instructor takes enough time to correct everyone’s posture. A bad posture can lead to a serious injury, and a loss of progress in case the yogi is trying to recover from physical trauma.

It’s also very important to note that this might not be the perfect practice for weight loss. It’s true that sweating a lot is associated with weight loss, but it’s very important to know that most of it is due to the big amounts of water that are being removed out of the system. That being said, it’s not a bad way to lose weight, just not the best.

Final Thoughts

Always test out and experience everything that can improve the yoga session like lighter clothes, more breathable materials, different meals, and all factors that can have an impact on how enjoyable and helpful the Bikram yoga session would be.

All in all, the most important thing to remember is to obey the trainer’s commands like they’re the 10 commandments. With 26 postures and an average time of 90 minutes per session, things can become potentially dangerous for people who have a more fragile body and immune system.

The post What to Wear to Bikram Yoga Classes and Other Facts appeared first on Love Meditating.

Nonetheless, in this article, we will shed some light on what is a yoga ball and how can you use it during yoga.

What is a Yoga Ball?

A yoga ball is otherwise known as a Swiss ball, gym ball, or Pilates ball. You have probably seen one of these in the gym or a fitness studio because there are a lot of exercise programs that benefit from its use. If in case you are not familiar, a yoga ball is a ball that is usually 14 to 34 inches in diameter. It is made of plastic, more specifically vinyl. Since it is a ball, naturally, it is filled with air; however, the amount of air pressure can be adjusted by filling it with more air or deflating it.

History

The yoga ball was first manufactured in 1963 by the Italian, Aquilino Cosani. He developed a manufacturing technique in making large balls that are made of burst-resistant plastic instead of rubber. He initially called it a “pezzi ball,” and it was sold under the brand name Gymnastik or Gymnik in Europe. Then, in the late 60’s a physiotherapist named Mary Quinton, who is from England, found out about the pezzi balls. She used it on her infant and newborn patients with cerebral palsy for their treatment programs.

Later on, the balls were used on adult patients with orthopedic issues in Switzerland. Then, American physical therapists saw the benefits of the ball during their visit to a Swiss clinic that is why they also started using it as part of their rehabilitation programs in the USA. Today, the Swiss ball or pezzi ball is incorporated in different exercise and rehabilitation programs.

How to Sit on a Yoga Ball for Your Practice

Incorporating a yoga ball in different poses allows you to push your limits. The yoga ball helps in strengthening the core and your balance. So, here are some poses that you can try.

• Seated Twist

Instead of sitting on your yoga mat, make your twist more challenging by sitting on a yoga ball. That is because this will encourage your body to find its balance, and at the same time, it will exercise your core muscles.

You can do this pose by sitting straight on the ball with your legs apart. Then, twist your body to the right and place your left hand on the right knee to help you get deeper into the twist. It is important to have proper spine alignment while you twist, so keep your back straight at all times. Hold the pose for a few minutes then repeat the same process on your left side.

• Boat Pose

Finding balance in a regular boat pose is already a challenge but doing it on a yoga ball makes it more difficult. However, this is a good pose to do on a yoga ball if you want to take your core workouts to the next level.

Start by sitting on a yoga ball with your legs together, and stay in this pose for a bit to find your balance. Once you’ve found stability, gently lift your legs as you would do in a typical boat pose. While doing such, slowly recline your torso. Place your arms on the side to help with your balance, but if you are really having difficulties, you may place your foot on the ground and recline your torso only. It is less challenging, but it still exercises the core muscles.

• Seated Stork Pose

You can find more stability in this pose by placing the yoga ball against a wall or placing a chair that you can hold onto on the side. Start by sitting down on the ball and try to find your balance. Then, cross your right foot over your left knee. It will be initially shaky. Once you are stable, put your hands in a prayer position and raise it above your head. Do the same thing on the other side. This pose is great for strengthening the arm, core, and leg muscles.

• Backbend

This is not really a seated pose, but it starts in a seated position. Find your balance by sitting first then slowly lie down with your feet planted on the floor. Get deeper into the pose by lifting your arms. Stay in the pose for a few minutes and relax. This is a great pose for those who are seated for hours because it provides relief to the back muscles. This is also great to do as a counterpose after doing crunches.

• Seated Cat-Cow

This pose is basically a cat-cow pose but in a seated position. Start by simply sitting on the ball with your legs hip-width apart. Then, place your hands on your knee and do the cat-cow pose as you would normally do when you are on all fours. This pose is great for releasing the back muscles and opening the chest.

Final Words

Learning how to sit on a yoga ball and incorporating it into your regular practice has a lot of benefits. Although not really traditional, using this can help strengthen different muscles in the body.

The good is that you can use the yoga ball not only in seated poses but also in others so that you can make them more challenging. Likewise, it is important to challenge the body when exercising for you to increase your fitness level, and this ball can help you with that. Being fit and healthy does benefit not only the body but also the mind and the soul. Therefore, make an effort to eat healthily and exercise.

The post How to Sit on a Yoga Ball for Exercise appeared first on Love Meditating.

No matter if you’re in the market for something to take your mind off wanting to scream at the top of your lungs or if you’re looking for a fun arts and crafts project for the kids, consider these three phenomenal DIY ideas for making your own stress ball.

1.  The Easiest Flour Stress Ball

Made using things that you would typically have lying around the house, these flour stress balls are equally as fun to use, as they are to make. Moreover, as they don’t require the use of any small pieces or hazardous materials, you can get the kids involved as well!

What You’ll Need

• Two party balloons
• One cup of flour
• One funnel
• Pair of scissors

Instructions

Step 1: Stretching the Balloon

The first thing you need to do is stretch the balloon as far as it can go without it popping as this helps to move the latex to where it won’t rupture or break while the ball is in use. You can easily blow the balloon up using your mouth and once it has been fully inflated, let the air out of it.

Step 2: Filling with Flour

The next step is to fill the balloon with flour, and this is when you’ll need to reach for the funnel. By placing the tip of the funnel through the mouth of the balloon, you’ll easily be able to fill it with flour. Once all of the flour meets the neck of the balloon, stop pouring, and tie a knot to prevent the flour from leaking.

Step 3: Double the Balloons

In order to make sure that the first balloon doesn’t wear away with regular squeezing, it’s best if you add a second party balloon on top of the first.

At this point, you’re ready to begin using your at-home DIY stress ball.

2.  Textured Stress Ball

If you’re the type of person that enjoys the feeling of traditional stress balls, you’ll surely appreciate these instructions for making your own textured stress ball. Similar to the other DIY on this list, there aren’t any hazardous materials involved, and it’s still a great activity to get the kids involved in.

What You’ll Need

• One to two party balloons
• One cup of rice
• One funnel
• Pair of scissors

Instructions

Step 1: Blow Up the Party Balloon

Using your mouth, fill the party balloon with air to stretch the entire thing out. This will help you to add more rice depending on the size of the stress ball you want to make.

Step 2: Fill the Balloon with the Rice

The next step is to take the tip of the funnel and place it in the neck of the balloon, filling the entire balloon with as much rice as you want. Ideally, you’re going to want to fill the balloon to the neck, but be sure not to overfill it otherwise the rice could penetrate the latex.

Step 3: Tie and Play

The next, and final step is to tie the neck of the balloon and begin playing with your newly created stress ball. For extra protection against rice spilling everywhere, we recommend adding a second balloon on top of the first.

3.  Colorful Liquid Stress Balls

If you’re tired of settling for the mundane and you want to put a more unique and creative twist on a traditional stress ball, there are plenty of ways for you to do so. With this DIY project, you’ll have the ability to add sparkles, different colors, and even beads to your stress ball to really make it stand out from designs that are more traditional.

What You’ll Need

• One plastic water bottle
• One cup of water
• One cup of clear glue
• Glitter of your choosing
• One stick
• One clear balloon

Instructions

Step 1: Mixing Glue and Water

The first step is to make sure that you have the perfect mixture of glue and water to give your stress ball the texture and resilience it needs. Ideally, you’re going to want to mix at a ratio of 1:1, meaning one cup of water = one cup of glue. Add this mixture to your water bottle and prepare for step 2.

Step 2: Mixing the Ingredients and Adding Glitter

Next, you’re going to want to insert your stick into your water bottle and stir the glue and water together until they mix well. You can then add as much glitter as you desire and continue stirring with the stick.

Step 3: Preparing the Balloon

In order to make sure that the balloon will be as flexible as possible, you will first need to blow it up and then let the air out. Once this is done, you will need to take the end of the balloon and fit it over the mouth of the water bottle.

Step 4: Adding the Mixture and Tying the Balloon

The next and final step is to add your water, glue, and glitter mixture into the balloon by slowly squeezing the water bottle and letting everything slowly travel into the balloon. Once this is finished, tie an incredibly tight knot at the top of the balloon, and if you’re concerned about leaking, you can always add a second clear balloon as a safety measure.

Is Learning How to Make a Stress Ball Worth It?

Instead of focusing on how making your own stress ball can save you money, the task of making one in itself is a great stress reliever for you and your children. Not to mention you’ll also have a unique item that you can pull out of your desk at any given time when the day is getting a little too overwhelming. As a project that is incredibly simple to do on your own, why not try to learn it? If you still don’t want to do it, maybe this article will be useful for you – click here.

The post How to Make a Stress Ball: Fun Stress Reducing DIYs appeared first on Love Meditating.

Even your instructor was once just as inflexible as you were, but practice and other things may have aided in his or her flexibility. Thus, if you want to join a yoga class, then, go for it. Don’t let your inflexibility hold you back. That is because, basically, yoga will teach you how to be more flexible as you advance from one level to the next.

It is like learning or even joining the gym, you do not start off running, but instead, you crawl, then walk and then run. If you are new to yoga, then you need tips on how to be flexible for beginners and you should also need to understand what yoga is.

What is Yoga?

Yoga’s origins can be traced in India, and it is considered as a spiritual practice that intends to control and manipulate energies around you and your consciousness. It is a practice that helps you to look into yourself for fulfillment rather than using external things to achieve such. Likewise, the step-by-step methods of yoga are said to help you come to the awareness of yourself deeply.

There are five different types of yoga namely Hatha Yoga, Karma Yoga, Mantra Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga. The Hatha yoga is the yoga practiced in the Western culture. It emphasizes physical and mental practices to master the body. This is the yoga type that is usually found in studios and you can often sign up for these classes.

Why Should You Practice Flexibility?

You should be flexible for several reasons. Firstly, if you are doing Yoga and you are not flexible, your chances of suffering injury are increased as your body’s muscles will be unaccustomed to the new, irregular movements. If you are flexible, you can reduce your body’s pains, especially in the neck and back areas. Also, mobility actually helps your body and reduces cramping, joint pain, and muscle soreness.

Also, did you know that your body’s vascular system is affected by your movements? Thus, practicing flexibility can also improve your body’s blood circulation by unblocking stuck vessels. Flexing also improves your posture and breathing patterns so that you can enjoy a deep sleep and wake up refreshed.

Lastly, flexibility helps your nervous system. You will be full of energy as your tissues can be lengthened, making you a superconductor of energy. Also, just a point to note, flexibility will make yoga so much easier!

How to be Flexible for Beginners: Exercises and Stretching Activities

You can become flexible by doing some simple stretching activities or exercises and watching your daily diet plans. Below are the simplest types of stretching and exercises that you can do even if you do not have an active lifestyle.

●    Touch Your Toes

One exercise you can do is to stand and bend forward which is known merely as the touching-your-toes exercise. The goal is to touch your toes without bending your knees so that your lower back and hamstring muscles will be stretched. What you can do is stand with your feet wide apart before bending. Once bent, you should hold the position for about thirty seconds. If you are cannot touch your toes, don’t force yourself.

●    Say a Backward Prayer

You are not actually saying a prayer, but you are stretching your shoulder and clasping your hands in the back of your body. Continued from above, instead of attempting to touch your toes, with this activity, you put your arms behind you and try to clasp your hands together and straighten your arms. Some people may use a towel to make the exercise a bit easier, but once you advance, you should ditch the towel.

●    Upside Down V

Bending over actually helps your shoulders, arms, calves, Achilles, and hamstrings. In this exercise, you are bending over and stretching. In this position, you are supposed to look like an overturned ‘v’ or triangle, and when you bend over, you should stretch a little to lengthen your spine.

Such pose should be held for at least two minutes. It may feel like torture, but soon after repeated practice, you will realize that it is not as intense as it was when you initially started.

●    Like a Child

You should hold this pose for two minutes. Once done properly, it stretches your lower back, shoulders, ankles, feet, quads, and shins. It is also going to hurt a lot.

To get into this pose, you start on your knees while you allow your butt to make contact with your heels. Then, you stretch your arms over your head but keeping them near it. If your knees hurt, then you are not doing the exercise correctly, and you should try keeping them together for the stretch.

●    Diet

If you want to be flexible, diet plays a major role. Sadly, the nutrients that we often don’t pay attention to like vitamin C, sulfur, and Omega-3 are the ones that will help us towards this goal.

If you plan to use any supplements, you should try those that have natural ingredients and avoid protein shakes as the intention is not to build muscle but to increase flexibility. Food like broccoli, peppers and Brussels sprouts are rich in MSM (Methylsulfonylmethane), a mineral that benefits the body’s tissue and activity.

Being Flexible for Yoga: The Conclusion

If you want to be flexible to do yoga correctly, it is not too late. To achieve that goal, you should stretch daily for at least fifteen minutes. You also need to watch your diet by consuming plant-based products. However, if you don’t fancy broccoli, then maybe you can consider taking a dietary supplement that contains MSM.

The post Tips on How to be Flexible for Beginners in Yoga appeared first on Love Meditating.

However, most beginners are not aware that there are a lot of yoga strap uses. Hence, they often do not truly see the value of having one. With that in regard, this article will give you an overview of the true usefulness of yoga straps.

The Yoga Strap

The strap basically allows your muscles to loosen up. It provides alignment, support, and healthy posture. With time and practice with the yoga strap, your experience, flexibility, and yoga skills will increase to an excellent level. All you have to remember is never to force yourself into a posture with a strap as that can strain your muscles. Let your body adapt and adjust by itself.

Yoga Strap Uses: The Poses You Can Do

The primary use of a yoga strap is to help you achieve the perfect yoga pose. Below are the common poses wherein the strap can be used and the instructions on how you can accomplish each pose.

• Side Stretch

Hold the strap shoulder wide apart by stretching your arms as far as you can so that your shoulders and the sides of the body get stretched. You can also move towards each of your arms to allow further stretching.

• Backpack Posture

Put the strap’s center across the ends of your shoulder blades. Pass the strap’s ends below your armpits, then pull to the direction above the shoulders and then pull them down from the back. Ensure that the strap ends are pulled tightly to apply proper pressure on your shoulders. Hold this position for at least five breaths. This is helpful for repositioning your shoulder blades.

• Shoulder Stretches

Hold the strap a little wider than your shoulder width. Move your hands toward your front, then move them above your head and continue moving them behind your head. Again, do not force your hands behind your head. This way your shoulders will loosen up, and you will feel the renewed power.

• Head Hammock

Note: Your strap has to be at least a few feet taller than your height.

Form a big loop and lie down facing up. Place one strap end on the occipital ridge (the lower back of your head) and the other end on the right foot arch. Straighten your right leg in a way that it makes a 90⁰ angle with the ground. Then pull off the right leg while maintaining ease in the muscles of your neck and head. Hold such pose for at least 10 breaths then release the right leg and use the left leg for the next round.

• Forward Bend while Sitting

Hold each end of the strap and wrap the middle of the strap around your feet. Keep your feet straight on the ground and ensure that they are spaced out. Without bending your spine, use the strap to pull your body forward and hold that position for a few breaths. This is for the hamstrings muscles.

• Downward Dog

Get a partner who has a yoga strap. Stand facing the same direction, one behind the other. Form a loop with one strap and wrap the strap around your legs, a little above your knees. The loop should be big enough to match the hip width and space between your legs.

The first person will bend down to form a mountain out of their body. The second person will stand with their legs between yours. That person will use the second strap to wrap it starting from your back, moving toward your belly button (from each side) and around the medial sides of your legs.

The first person will pull the straps using his or her belly. Every time this is done, he or she exhales while pulling the hips back. This way the weight is transferred from your hands on to your straps providing maximum support.

• Reclining

Lie down flat on the floor (face up). Hold the ends of your strap with each hand and wrap the middle of the strap around your foot. Ensure that your elbows stick to the floor. Now, raise your foot slowly while straightening it. Make it go as far up as you can. This pose works on the inner part of your thighs and hamstrings.

• Lying Leg Crossover

Lie down, face up. Wrap the center of the strap across the ball of your right foot and hold the ends with your hands. Pull the right foot over to the left side until it is perpendicular to the left leg. Keep your leg pulled in this position for as many breaths as you can. Repeat the same procedure for your left leg.

• Hand to Big Toe

Form a loop at one end of the strap and put your foot in it. Hold the strap with the ipsilateral hand and move your knee upwards. Slowly, allow your leg to straighten as much as it can and hold that pose. Let your leg down once you start feeling comfortable.

• Full or Half Boat Pose

Hold the ends of your strap with each hand and wrap the middle of the strap around your feet ensuring that your back is extended rather than being bent. Pull your legs up and push against the strap making sure that your knees remain bent. You should also make sure that your shins are parallel to the ground to form a half boat.

To form a full boat, you have to push your legs against the strap to extend them completely.

• Dancer’s Pose

While standing, form a loop using the strap’s end and put your foot in it. Using the wall as a support, pull your hands up. Keep your elbows facing the ceiling and work your hands along the strap to make it shorter.

Final Words

Even though this list looks long, these are just a few yoga strap uses. If you have a strap that is long enough, you can use them in many other ways. In fact, you can also get creative to find a good relaxing posture on your own.

Even if you try something new each day, trust me the list won’t end anytime soon. Keep discovering new uses and have fun playing with this handy tool!

The post Yoga Strap Uses: The Details appeared first on Love Meditating.

Among the many fitness gears available on the market today are mats. You can find them in various shapes and sizes to suit different types of workout routines. Some even come in vibrant colors and interesting design patterns to complement many varying tastes and styles.

When it comes to working out, it is very important that we are aware of the uses and importance of the gears that we are using. That is why this article is geared towards letting you know the differences between yoga mats and exercise mats. We also aim to guide you in choosing the right product to suit your personal needs, goals, and preferences.

What is a Yoga Mat?

Yoga mats are specially fabricated mats designed for low impact exercises. This is the reason why they are thinner as compared to other workout mats. Its thinness gives the user just the right amount of cushion while also allowing for a strong connection to the floor, which is an important factor when practicing yoga.

Yoga mats have a varying thickness, ranging from 1/8-inch to ¼-inch thick. Today, some major brands have also produced travel yoga mats, which are just 1/16-inch thick, making it very portable, lightweight, and easy to fold.

Depending on your preferences, you can choose from yoga mats that are made of vinyl or PVC, recycled rubber, organic or natural cotton, and jute fibers. Each one provides a different level of sponginess, but those made of PVC are preferred by most practitioners. However, you should be wary of natural rubber yoga mats if you have an allergy to latex.

We know that these mats are used to aid in the practice of low impact exercises such as different types of yoga. That being said, the stickiness and texture of the material are also considered when buying yoga mats. Among the different types of yoga mats, those made of PVC boast the highest level of stickiness and a slightly textured yet softer feel.

What is an Exercise Mat?

Exercise mats measure about one to two inches thick. They are most commonly used in professional sports such as gymnastics as well as in martial arts training. They are also most commonly used by fitness enthusiasts who love doing floor-based workout routines such as Russian twists and planks.

Exercise mats are thicker than yoga mats because they are designed to absorb shock and prevent injuries that can come from slipping, falling, and jumping. This is why most exercise mats are used for high-intensity fitness programs.

These mats are also bulky and larger compared to its other counterparts, which is why most types are foldable to allow for easy set-up and storage. They are made from a dense foam and a vinyl cover that is easy to clean with a damp cloth. These mats are also made to be non-slip to provide a safe and comfortable area where you can do flips, planks, and sit-ups as well as practice martial arts moves.

When looking to buy an exercise mat, check for its comfortability, thickness, and moisture resistance. Most people prefer exercise mats that are made of a vinyl cover for hygiene purposes because they are easy to wipe clean. Also take note if the exercise mat is foldable, lightweight, and portable.

Exercise Mat vs Yoga Mat: Their Similarities and Differences

With so many different types of fitness mats to choose from, it is understandable that most of us are left overwhelmed and confused. We cannot help but ask ourselves if we are investing our money in the right product that would serve our intended purpose.

That being said, are there really differences between an exercise mat vs yoga mat? The simple answer would be: yes, definitely! Each type of fitness mat serves a different function. Some are used for low impact workout while others are for high-intensity fitness programs.

The most major difference between a yoga mat and an exercise mat is their thickness. Generally speaking, exercise mats are thicker than yoga mats, with its thickest variation at only ¼ of an inch. This is because certain yoga poses call for a strong connection between the user’s body and the floor’s surface.

On the other hand, exercise mats are thicker than its counterpart because it should is expected to provide cushioning during high-intensity workout routines. In that way, we can feel relaxed and focused while doing even the most uncomfortable exercise move. It also adds a certain level of protection for our knees, hands, back, and feet.

The most common yoga mats and exercise mats are made of a PVC material. This is because it is very easy to clean and is very durable, often lasting several years before showing any sign of wear and tear. PVC is also lightweight and affordable, making it very accessible to a more diverse market.

Final Words

Time and time again, we have been reminded of the importance of exercise. It can improve not just our physical health but also our mental, spiritual, and emotional beings. With the rapid development of technology and our continued reliance on it, most of us sometimes take exercise for granted.

Through this post, we hope to increase awareness and inspire people to take on the challenge and allow a few minutes of their every day to do some exercises. You can choose to invest in a yoga mat and practice stretching and meditating, or you can opt for an exercise mat to aid in your martial arts or gymnastics training.

Whichever one you choose, we are confident that you are now aware of some of the basic factors to consider when buying either a yoga mat or an exercise mat. Just be sure to invest in a good quality mat so that you can get the best bang for your buck.

The post Exercise Mat vs Yoga Mat: Do You Have the Right Mat for the Job? appeared first on Love Meditating.

Similar to most form of exercise, yoga requires the need for certain tools and equipment in order to perform the routine safely and properly.

First, you have to invest in clothing that would allow you to move freely because yoga routines involve a lot of stretching. Wearing loose fitting clothes might result in the accidental exposure of too much skin.

The next thing yoga practitioners invest in after buying the right clothing is the yoga mat. Below, you will find everything you need to know about yoga mats and how to choose the right yoga mat for the type of practice you intend on doing.

What is a Yoga Mat?

A yoga mat is a specially designed mat manufactured to aid in the practice of yoga. It is a sticky, non-skid, non-slip mat that is used to keep the hands and feet from slipping and therefore prevent yoga-related injuries.

Decades ago, yogis used to practice their routines outdoors. They enjoy the connection to the earth they feel whenever they press their hands and feet on the warm earth.

However, this is not possible during the winter months, forcing them to do their practice indoors. The problem with that setup, though, was flooring can be quite slippery, too hard, and cold.

The need to be able to practice yoga indoors in comfort gave rise to the invention of yoga mats. Back then, people were just using old cut-out pieces of carpet-underlays but later discovered that those made of a PVC material are stickier, safer, and more effective. Today, yoga mats come in various sizes, materials, and thickness levels.

Factors to Consider When Buying a Yoga Mat

When trying to buy a product that you know you will use almost every single day, you must take the time to check it out thoroughly. Look for something that is the perfect fit, and make sure that you are getting the most out of your money.

With yoga mats, there are four factors that you need to consider in order to choose the one that matches your specific needs and preferences.

• Size

Yoga is a practice that is embraced by individuals from all walks of life. Men, women, and children from all over the world enjoy this discipline and do it as a form of exercise. That being said, it is understandable that there are varying sizes of yoga mats that are available on the market today.

The standard size for a yoga mat has a length of 172 centimeters or around 68 inches. If you are a beginner, it is advisable to invest in a yoga mat that is in the accustomed length. However, if you know you are shorter or taller than the average individual, then you can go ahead and buy a yoga mat that is the right length for you.

To know if a yoga mat is the perfect length for you, test it by doing a Downward-Facing Dog position. In such pose, both hands and feet should be rested firmly on the mat. You can also lie down and check if your head is positioned safely on the mat and not on the bare floor. Longer yoga mats measure up to 85 inches.

On the hand, it is also wise to check the width. Yoga mats today measure about 23 inches to 36 inches wide. You can estimate the right yoga mat size for you based on your height and shoulder or hip width.

• Material

A lot of other factors are based on the material that the yoga mat is made of, so you should pay extra attention to it. If you have an allergy to latex, you should stay clear of yoga mats that are made of PVC or natural rubber.

Other types of yoga mats are made of natural cotton, jute fibers, and recycled organic materials. You can rely on a PVC yoga mat to last years of wear and tear, where some lasting over a decade. They also provide the best grip and are the easiest to wipe clean with just a damp cloth.

• Weight

If you intend to bring your yoga mat along with you on studios, parks, or while traveling, you should consider investing in a more lightweight option. Most manufacturers also include durable yoga mat slings, harnesses, and backpacks for added portability.

• Thickness

Depending on your preferences, there is a wide range of yoga mat thickness that you can choose from. The standard yoga mat thickness is about 1/8-inch thick. However, there are variations that have a measurement of as thin as 1/16-inch and as plush as ¼-inch.

How Thick Should a Yoga Mat Be?

If you have ever asked yourself: how thick should a yoga mat be, do not fret because most of us have wondered the same thing. The standard 1/8-inch thick yoga mat is perfect for most types of yoga practice, including Hatha and Vinyasa style. It provides the right amount of cushioning while also still being portable and easy to store.

If you prefer practicing yoga on-the-go and you want to bring your own yoga mat with you, then you should invest in a mat that is 1/16-inch in thickness. This will also give you a stronger connection to the floor, which is perfect for poses that include a lot of standing and balancing. A slightly thicker mat is recommended for those who need or prefer more support to their sensitive areas.

Conclusion

A yoga mat is more than just an area where you practice your yoga routines. Some consider it as their peaceful place where our minds can be free from the stress of our daily lives. This is the reason why we should take the extra time in choosing the right yoga mat for our practice.

The post How Thick Should A Yoga Mat Be: Knowing the Right Thickness appeared first on Love Meditating.