Amaia Layla

The essential elements of balance are the alignment with gravity which makes stability physically possible, strength provides the power to create and attention. Actions provide the focus on the here and now. When you work in order to achieve a good balance, you are acquiring tranquility, spirituality, concentration, and the capacity for meditation which helps to confront life situations in a positive way. Yoga is a tool that favors the balance of the hemispheres and emotions strengthening both parts of the body with the practice of asanas and meditation techniques.

Controlling thoughts and relaxation are essential to maintain consistency in thoughts, words, and actions. Losing the fear of falling is part of achieving balance, it is with practice that fear is lost and concentration is developed in the attitude, patience, and determination, paying attention to maintain a yoga posture and achieve balance without disturbances. To feel comfortable in these postures you can find the most suitable yoga pants for women. In order to achieve the perfect balance, you need comfort provided by Yoga pants because they adjust easily to the body, thus generating security when performing these postures.

Yoga Asanas to Achieve Physical and Mental Balance

Vrksasana or Tree Pose

Just as the roots of a tree support its trunk and its branches, the feet, and the legs must become the firm base that supports the entire weight of the body and allows balance. Yoga pants provide comfort when practicing this posture.

Standing on one leg demands concentration, which allows the mind to empty itself of other thoughts. To perform this position, support the sole of the right foot on the inside of the left thigh, gently move the right knee back to open the hip, join the palms of the hand in the center of the chest and keep the chest erect. Inhale and extend the arms, lengthening the spine and trunk. Pay attention to the breathing, exhaling slowly to disarm the posture, then practice it with the other foot.

The tree’s posture is invigorating and refreshes the body and mind, decreasing tension and pain. Stimulates digestion and reduces constipation. Strengthens the back, hips, knees, neck, and shoulders. For your comfort when performing these postures use yoga legging.

Natarajasana or Dancing Pose:

It is based on the dance performed by the god Shiva at the beginning of each cycle of creation.

It is a posture of balance that extends the chest and flexes the spine, so it provides multiple benefits such as: stretching of the shoulders and thorax, strengthening of the legs and ankles, opening of the chest and moreover, it increases the balance in the nervous system and provides internal security.

To do it better, you should wear yoga leggings that will give you more flexibility when performing the specific movements.

Bend your right leg back and grasp the right foot with your right hand, lifting it gently, and then lift the left arm extending it slightly forward. It raises more the right foot and it reduces the inclination of the trunk. Exhale and lower your arms and legs. Repeat the posture with the other foot.

With patience, dedication, and perseverance you can achieve the different positions of balance throughout the practice of yoga. It is important to try them as many times as necessary. Standing in a fixed position and breathing calmly will help restore balance in the body’s senses.

Yoga is quite popular around the world, where instructors mostly mention its countless benefits to one’s health. However, with popularity comes fair criticism and skepticism as well. A lot of articles have been published exploring the surge of casualties through practicing yoga. According to a recent article, 13,000 of the 14 million people who practice Hatha Yoga are getting injured. At first sight, 13,000 may seem like a huge number; however, if you carefully analyze, it is merely less than 1 percent of the total practitioners. 

It reinforces the benefits of practicing yoga even more often. If you analyze any other physical sport, the percentage would be relatively higher; therefore, these statistics reflect on how safe it is to practice yoga. Another factor we must take into account is the individual mistakes while performing yoga. People tend to overestimate themselves occasionally, and in hopes of achieving perfection, they hurt themselves and even wind up in the hospital. 

It’s imperative to understand the worth of practicing yoga; you should consult with a professional with years of experience rather than formulating an opinion out of thin air. The experts would also tell you that they have faced injuries while being a bit overzealous. You need to respect the state of your body at the present moment and don’t overdo a particular pose. Injuries are inevitable, but the spectrum of fault is as wide as the injuries themselves. 

Rajas – our tendency towards extreme stimulation and activity is the main reason why a majority of people hurt themselves during yoga. Injuries also occur when an improperly trained instructor makes inappropriate adjustments. Experts agree that yoga practices need to be more regulated as it is an overly invasive profession. To become a renowned yoga instructor, it isn’t essential to merely completing thousands of courses and training, but instead, having proper knowledge of the safety requirements is essential. 

For all the instructors, they need to understand that they should approach each student in their class individually. You can’t alter the experience of a student’s asana just because you’ve acquired multiple tools and skills to do so. Focus primarily on the benefits of the pose rather than perfecting it for the observer. With deep sense about the utility and meaning of yoga, we can maximize the experience for the practitioner. 

Nonetheless, we need to be aware of the environment as practitioners, instructors, and students about yoga injuries. If need be, reevaluate your priorities during the practice to have a better understanding of our individual selves. As students, focus on getting a qualified instructor that may guide you through your poses slowly and is experienced to deal with any tense situations. Don’t go for a yoga class that was an aerobics class a month back and is being taught by the same instructor. 

Lastly, critics proclaim that yoga doesn’t have any comprehensive benefits of getting fit. However, recent studies have shown that Hatha Yoga drastically decreases your stress hormones. Therefore reducing stress helps in the reduction of various diseases associated with it, allowing you to live a blissful life.  

One of thе mоѕt рорulаr fоrmѕ оf еxеrсіѕе and fіtnеѕѕ, yoga benefits almost еvеrуbоdу сuttіng асrоѕѕ аgе grоuрѕ duе to іtѕ unіԛuе philosophy. Thе wоrd ‘yoga’ соmеѕ frоm thе word ‘yug’ that mеаnѕ tо ‘unite’ аnd уоgа serves tо do just thаt. It ѕеrvеѕ tо unіtе thе bоdу; mіnd, аnd spirit into a single роwеrful соnѕсіоuѕnеѕѕ thаt hеlрѕ уоu achieve аn асtіvе lіfеѕtуlе among many оthеr bеnеfіtѕ. 

Yoga Bеnеfіtѕ 

There аrе six dіffеrеnt kinds оf Yоgа each wіth its unique ѕеt of bеnеfіtѕ: 

1. Hatha Yоgа: Idеаl fоr beginners, Hatha Yоgа іѕ аlѕо саllеd thе Yoga of Pоѕturеѕ. It іnсludеѕ рrаnауаma оr brеаthіng tесhnіԛuеѕ, mеdіtаtіоn as wеll as different lеvеlѕ of Aѕаnаѕ аѕ they аrе rеfеrrеd to. It іnсludеѕ vаrіоuѕ ѕub-ѕtуlеѕ whісh include Iyengar, Aѕhtаngа, Jiva Muktі, аnd Krіраlu, еасh bеіng thе ѕаmе wіth different іntеrрrеtаtіоnѕ. Thіѕ іѕ also thе bеѕt уоgа for health. 
2. Bhаktі Yоgа: Thіѕ form оf yoga is meant fоr people who are lооkіng fоr a path to God. Also called thе Yоgа of dеvоtіоn, it іѕ соmmоnlу рrасtісеd amongst ‘уоgіѕ’ іn India аnd іtѕ goals are spiritual and nоt fіtnеѕѕ. 
3. Raja Yoga: Alѕо саllеd thе yoga оf self-control, Rаjа Yоgа іѕ thе уоgа that іѕ based on the teachings оf the Eіght Lіmbѕ оf Yоgа аnd іѕ ideal for buіldіng thе discipline оf thе mіnd. 
4. Jnana Yoga: Thіѕ form оf уоgа іѕ centered on a mаn’ѕ intelligence аnd is also саllеd уоgа of the mіnd. It gives utmоѕt іmроrtаnсе to lеаrnіng аnd wisdom аnd not so much tо physical aspects. 
5. Karma Yoga: Kаrmа mеаnѕ service and Kаrmа Yоgіѕ wоrk tоwаrdѕ a bеttеr tоmоrrоw by dоіng gооd actions. Thіѕ fоrm of yoga tеасhеѕ you tо реrfоrm ѕеlflеѕѕ ѕеrvісе during your lifetime. 
6. Tаntrа Yоgа: This fоrm of уоgа іѕ оftеn mіѕіntеrрrеtеd аѕ a fоrm оf ѕеx аnd is muсh іn dеmаnd. Unfоrtunаtеlу, ѕеx is оnlу a small раrt оf thіѕ уоgа of rіtuаlѕ whісh is really аbоut sacred еxреrіеnсеѕ. 

Eасh form оf уоgа’ѕ bеnеfіtѕ depends on whаt you are lооkіng tо асhіеvе. It іѕ important tо fіnd a guru wеll vеrѕеd іn the kіnd оf уоgа thаt уоu want tо learn. Thеrе аrе many соmmеrсіаl соurѕеѕ аvаіlаblе fоr Hatha Yоgа but fоr thе rеѕt, уоgіѕ аrе more dіffісult to fіnd. Yоgа has become a lifestyle statement аmоngѕt celebrities who ѕwеаr bу іtѕ bеnеfіtѕ. The truth is thаt уоgа hаѕ a very special рlасе іn today’s stressful еxіѕtеnсе. In thе modern-day рrеѕѕurеѕ, іt is easy tо lоѕе оnеѕеlf аnd ѕuссumb tо dерrеѕѕіоn. Yoga is a fоrm оf holistic hеаlіng thаt hеlрѕ уоu become ѕtrоngеr іn mind аnd body from wіthіn. Yoga bеnеfіtѕ аlѕо include a fіttеr, and more flexible body whісh helps уоu lead a mоrе асtіvе and еnrісhеd lіfе. 

It is іmроrtаnt tо rеаd uр оn thе kіnd оf уоgа that уоu wаnt tо lеаrn bеfоrе еmbаrkіng on this jоurnеу. Fоr mаnу, yoga іѕ аbоut wеіght lоѕѕ while fоr mаnу оthеrѕ, іt’ѕ juѕt thе lаtеѕt trеnd. Unless your rеаѕоnѕ for lеаrnіng оr fоllоwіng thе path оf уоgа аrе hоnеѕt, іt will bе difficult tо reap thе соmрlеtе уоgа bеnеfіtѕ. 

The dolphin plank pose is a modification of the plank pose and plays a critical role in strengthening the core. It is an effective and intermediate pose that helps in tightening the abdominal muscles. It is known as Makara Adho Mukha Svanasana in Sanskrit and is a variation of the dolphin.

It is a challenging pose as it shifts the complete bodyweight on the hands and helps in strengthening the core. It completely engages the back muscles and abs. It helps in making the legs and upper body strong and toned. In this variation of the plank, the pressure is taken off the wrist, and plank is done with the palm flat on the ground.

How To Perform The Pose

It is an intermediate level pose and can be mastered slowly with regular practice. However, wearing the right kinds of clothing, like yoga leggings, can make the practice more comfortable.

Here is a step-by-step way to perform the pose accurately:

• First, start it with the knees bent and slowly shift the body weight to the front. Align your shoulder with your wrists and slowly lower your arms till forearms touch the floor.
• Keep the palm pressed to the floor and straighten your leg. Place your heels aligned and above the toes. Keep your gaze on the floor and keep your back straight.
• Slowly inhale and pull in your abdominal muscles. Lift your body up with the support of your palm and exhale. Stay in the plank position for a while for a few breaths. 
• Keep your skull away from the back of the neck and look down towards the floor. After a count of 30 seconds to one minute, release the knees and come to the original position.

Benefit

• It helps in tightening and toning the abdominal area and strengthening the core.
• It helps in improving the process of digestion as it works out the muscles completely.
• The regular practice helps in easing the pain related to menstruation cycle.
• It helps in building body strength with the help of body resistance and helps in increasing bone density.
• The pose works on muscles, shoulders, hamstring, calves, and abdominal area and, hence, overall improves the posture.

Mistakes And Contradictions

It is highly recommended to perform the exercise on an empty stomach when bowels are empty. Keep a gap of 6 to 7 hours after taking a meal and before performing the pose. It is advised not to practice it in case of the shoulder, back, and arm or neck injury as it might cause a lot of strain. It is not even suitable for people suffering from hypertension.

How To Perform The Pose Perfectly

It is a core strengthening and abdominal muscle tightening pose which works for the whole body. It is important to perform it with correct alignment. While lifting up your body, make sure that your body is parallel to the floor and straight in a line. Do not let your hips and butt sag low and keep your shoulders aligned directly over your elbows. Take it slowly and start holding the pose for 15 to 30 seconds and increase the holding time gradually.

Depression and anxiety are cousins. Depression and anxiety are a package deal usually not sold separately — they just seem to function better together. Imagine having to fight in a war every single day since the day you learned how powerful your mind is. Imagine not being able to pick and choose your battles but having to fight every single battle day in and day out. Imagine this war is with yourself: you are fighting yourself with yourself for yourself. If you suffer from depression and/or anxiety, you know this war all too well. I too am frequently visited by the cousins but I refuse to allow these two demons to victimize me.   

These cousins visit different individuals at different times and for different reasons. Yoga has been my saving grace to allow me to deal with my depression and anxiety; both seem to show up when I experience situations that I have no control over or have lost control over. Yoga taught me that being in control is not always necessary or healthy. The feeling of being lost is the perfect time for lessons to be learned. I first discovered yoga in 2009. I had just graduated undergrad, my original post-graduation plans had flopped and I didn’t have another plan, which is no surprise because my depression and anxiety were at an all-time high during that year. I found myself living with my parents again, not knowing what I wanted to do with my life. During that time, I was lost and confused. I found my very first yoga DVD on a bookshelf in a bookstore, I just wanted something different and not have the everyday feeling of not knowing what was coming next. At least with exercise, I could control the situation, in the sense that I could choose how often I wanted to press play. 

 

Yoga has a funny way of meeting us on our mats, right where we are in our lives. The funny thing about yoga is that its best students are the individuals who are struggling. Quickly, it occurred to me that one of the main focuses in yoga was…breathing, something that I seemed to be rushing through due to not having to control over my life at that time. Breathing is basic; we all just forget to actually do it at times. 

Breathing through depression and anxiety is possible as well as necessary. Yoga is no different: without breathing, yoga would not exist. Breathing in yoga allows you to focus on the present moment and not in your current situation. Depression and anxiety tend to allow your mind to race and jump ahead while running a million miles a minute. 

One year after moving back in with my parents, I moved out and decided that graduate school was the best option for me. Yoga was determined to accompany me because it was just getting started with me. Once I moved, I began to explore my new area and to my surprise, there was a yoga studio within walking distance from my apartment. I hesitated to go at first because my depression and anxiety were constantly in my ear about not being good enough to go to an actual yoga class and how out of place I would feel. I finally went to one class and I wasn’t in love at first but it slowly grew on me. Each class I attended, I slowly let go of tiny pieces of control and began to peel back layers of myself. It was pretty scary! I was in my own hell and yoga was with me in those darkest of days. 

Yoga is just one option to keep the demons at bay. Depression and anxiety are serious and should be handled accordingly, based on the individual and their situation.

Yoga is an ancient exercise that concentrates on building the strength of our body and mind. Yoga exercise develops and builds the strength and flexibility of our bodies whenever we make use of yoga poses associated with breath. Prenatal yoga utilizes these principles while adjusting some poses to keep track of a woman’s changing body system and her needs during the period of childbirth. A certified and experienced yoga coach will lead a yoga class, which offers modifications and requirement necessary for a pregnant woman’s safety and comfort.

Prenatal yoga exercise benefits intending mothers mentally and physically. Mentally, pregnant women practicing prenatal yoga exercise get their body relaxed through breathing techniques. Physically, the practice of prenatal yoga exercise helps a pregnant woman increase her body’s balance, flexibility, and strength, specifically in her hip region.

Listed below are four benefits associated with prenatal yoga;

• Increased Body Balance

A big and expanding belly is, in a sense, a burden. The truth is, the moment the belly starts to expand, it definitely will throw off your body’s balance. It is possible for you to observe the change in your body’s balance as the baby moves in your womb. There are numerous yoga poses designed to help maintain body balance.

An example is the tree pose. Maintaining the body’s balance involves combining many muscles and yoga exercises that focus on particular muscles to aid stress reduction in the body. It is vital to refrain from yoga poses that can make you fall.

• Increased Body Flexibility

Building an increased flexible body is crucial if you are planning to have a natural birth. One of the benefits a flexible body will render before childbirth is that it opens up the hips, which makes the baby’s journey less complicated. Regular prenatal yoga exercise helps to open up the hip bone, which is likely to reduce the time of your childbirth. Yoga poses like the bound angle pose will open up the hip region gently and prepare your body for delivery.

• Increased Body Strength

One of the essential keys necessary for a pregnant woman to have a healthy pregnancy is to ensure she is in shape. Achieving this feat is obviously difficult, especially during the final trimester of pregnancy. Yoga generally helps the body to build its balance, flexibility, and strength instead of using bodybuilding machines. This benefit makes prenatal yoga exercise helpful and safer for pregnant women with big and expanding bellies. Supported evidence from researches and studies ascertained that pregnant women who remain active throughout their pregnancies had fewer complaints regarding physical discomforts and longer labors. However, to achieve something similar to these benefits, you must maintain a regular prenatal yoga exercise.

• Increased Focus

Harmonizing your mind with your body comes with a lot of benefits which includes a reduction in anxiety and increased relaxation. Even though prenatal yoga exercise works on the physical poses, it also focuses on your breathing. Breath controlling techniques are helpful and effective during childbirth, specifically during pushing and contractions. Controlling the breath during childbirth reduces muscle tension which leads to a reduced labor period. Getting accustomed to these breathing techniques in your prenatal yoga classes will help during a delivery.

The mental and physical benefits of prenatal yoga exercise are fantastic. Nevertheless, do not underestimate the sense of reasoning of the women you will meet when taking your yoga classes. Signing up for nine months of prenatal yoga exercise class means that you are most likely to meet women that are experiencing the same challenges and feelings that you are experiencing. It might be a great avenue for you to make new friends.

We all know that exercise is good for us. We’ve been told since we were children that leading an active lifestyle leads to a decreased risk for health problems and an increase in quality of life. These benefits come with any exercise. So what makes yoga so special? 

Science is finally catching up with what yogis have been saying for years – yoga does crazy good things for both the body and the mind. Forget the common benefits like disease prevention. What if you could actually cure chronic pain, depression, and even avoid seemingly unavoidable sicknesses like colds? Regular practice of yoga can do all of this, and more. 

Better Sleep
Sleep problems plague millions of Americans, and the treatment we most often turn to is medication. Our fast-paced go-go-go society encourages more work, less sleep, and therefore heightened stress and anxiety. While we rely on quick fixes that we can down with a glass of water, our bodies are screaming for a natural approach. 

This is where yoga comes in. Studies have shown that yoga can help relieve chronic insomnia as well as sleep disorders associated with menopause. Not only were participants able to fall asleep with no medication, but they also reported a higher quality of rest and less fatigue throughout the day. 

Organ Detox
The word detox is thrown around a lot in trendy nutrition circles and is often found on the label of expensive drinks that promise to help you shed pounds without you lifting a finger! In the midst of all these false promises, yoga shines through with the light of truth. 

Your body naturally detoxes in a variety of ways. Lungs remove atmospheric chemicals, kidneys process and excrete toxins out of the body, and a very small amount of toxins leave through sweat. What yoga can do is help stimulate the organs and thereby aid in the process. Feeling bloated, fatigued, or under the weather? Maybe your organs need a little boost – which yoga can provide. 

Less Anxiety and Depression
While any aerobic exercise will help produce endorphins that help alleviate anxiety and depression, yoga can go much farther than that. Lately, “yoga therapy” has been popping up in several studies, and the results are impressive. 

The combination of meditation guided breathing, and challenging asanas that make up a yoga therapy program have been shown to reduce the impact of stress, improve energy, and make you feel happier overall. Both meditation and yoga focus on quieting and calming the mind, the source of much of our suffering as humans.   

Chronic Pain Relief
Yoga isn’t just for those in the peak of health. In fact, many yogis are people who are dealing with chronic pain, illness, and lifelong injuries. Not only does it gently work the body, but it also has psychological effects that are actually quite astonishing. Chronic pain has been shown to alter the structure of the brain, reducing the amount of gray matter and damaging white matter connections. Yoga and meditation practice can actually reverse this effect, and most impressive of all these reversal results in higher pain tolerance. 

On one front, yoga lessens the physical symptoms of chronic pain, and on the other, it increases your tolerance for what pain is left! Talk about killing two birds with one stone.
Yoga isn’t just an exercise; it’s a lifestyle that has brought relief and a higher quality of living to hundreds of people. Will you be next?

 

 

The winter’s chill is an unavoidable part of each calendar year, making it difficult to find style-conscious ways to bundle up for the harsh winds and snow. Yogis especially can have a difficult time with finding winter-appropriate garments. Most of the pants and athleisure attire are created with heat in mind: thinner materials, little insulation, and less fabric. While they are great for those times when you unroll your mat in a hot yoga studio, they aren’t the best choice for winter wear.

What can you do to your existing closet to make your yoga pants ready for a little snow? Check out these three tips for how you can update your yoga pants for the coming cold.

 

1. Buy Thicker Socks

Scientists have known for years that we lose vast amounts of our body heat through our extremities – particularly our feet. When you have yoga pants on that tend to be thinner, it’s essential to make up for that lack of fabric elsewhere. Thicker socks help you to keep your most vulnerable extremities toasty during the harshest winds.

Consider knit wool socks with winter patterns to match the weather outside. You can slide these on underneath slip-on shoes or sneakers with the laces loosened to accommodate the extra bulk. Either way, your feet can remain warm throughout the winter.

 

2. Invest In A coat With Wind-Resistance

One of the other crucial parts of the body to protect from wind and cold is the chest. Winter wind can be especially unforgiving, so it’s important to invest in a coat that offers you some protection. A thick winter coat that resists the wind and repels rain or snow is the best option.

Look for puffer jackets in fun colors that pair with all of your soft black yoga pants. A small pop of bright color on a dreary day can be great for your prana energy and boost your overall mood. A coat with pockets is even better because it can protect the hands from the cold while storing your phone or keys.

 

3. Layer Up Your Yoga Pants

Yoga pants aren’t ideal for layering in the same way that yoga leggings are. However, there are some things you can do to keep your legs slightly more insulated in the chill. Compression pants are typically very thin, and the fabric lends itself well to layering. An extra layer of fabric beneath your yoga pants can create a pocket of warm air that keeps your legs protected from blustery afternoons walking around town or even just to your car.

It is one of the easiest ways to keep yourself warmer during the winter because it is virtually invisible. The colors won’t matter as long as they aren’t visible through the thin fabric of yoga pants. You may not even need to purchase any additional items if you already have some of these versatile workout pants in your closet.

 

There are plenty of options for adapting your current yoga attire for the coming winter months. What small item can you add to your wardrobe to make a difference in your warmth this season?

From my personal experience, I know how hard it can be to get rid of stubborn belly fat especially from the lower abdominal area. It is frustrating because even when you exercise regularly and eat well, your belly fat seems to hold on to your body. But when you combine these healthy habits with yoga practice, it can boost your body’s metabolism and eliminate that stubborn belly fat. Here are the best poses for a stronger core.

#1. Bow Pose 

This asana tightens your abdomen and reduces belly fat. Also, the rocking movement stimulates the digestive system and fight constipation. Lie down on your stomach, and keep your legs stretched out. Lift your feet by bending your knees, and grab your soles with your hands. Lift your head while inhaling, and bend your neck while bringing your head back. Lift your legs and thighs as high as possible. The only part remaining on the mat should be your core area. Hold this pose for about 20-30 seconds while breathing normally. Then exhale slowly, and bring your arms and legs back down on the floor. Repeat the Bow pose for a minimum of five times.

#2. Board Pose

Although this is an easier asana compared to other asanas presented in this article, it can truly burn belly fat, tone your shoulders and arms, and strengthen your abs. Sit in a plank position with your legs stretched out and your palms on the floor under your shoulders. Tuck your toes and lift your body on your soles’ tips while supporting your upper body on your palms.

For a better support, spread your fingers. Align your head and spine as well as your arms and shoulders. Keep looking down at the floor while keeping your neck straight and opening your chest a little bit. Squeeze your abs, tighten your muscles, and hold this position for up to 30 seconds. Breath slowly, and exhale before you lower your body back down on the mat.

#3. Rock ‘n Roll Lotus Pose

This is a fun yoga pose that also involves movement. Sit down on your buttocks while keeping your legs crossed. Use your hands to press your legs closer to your chest. The ideal situation is to grab each ankle with the opposite hand. Slowly lift your legs off the ground and begin a rocking movement. Balance your body backward until your legs are up and your spine is down on the mat. Tuck your abs in towards your spine, and breathe slowly and deeply. Roll your back until you touch the floor with your shoulder blades. Repeat this pose for about ten times. It is all about finding your body’s balance!

#4. Camel Hinge

The Camel Hinge is an active yoga asana that involves your abs muscles and engages your back and thighs. Kneel on the yoga mat, keeping your knees apart at a hip-width distance. Tuck your toes under your soles and extend both arms in front. Your palms should face down. Open your chest, and then push your pelvis forward while bringing your head and upper body backward. Hold that position for at least 10 seconds, and then return to the initial pose. Don’t forget to repeat this asana for up to ten times.

Bottom Line

All the above yoga poses will burn belly fat if you do them properly. Dress in the right attire, be aware of every step of each pose, breathe deeply, and try to control your body the entire time you practice yoga. This will help you gain awareness not only over your body, but also over your mind and thoughts.

 

Nowadays, most people are too busy to sit down for a long quiet meal. Imagine having enough time for a peaceful candlelight dinner. Everything looks and smells delicious, and your plate is full of nutritious ingredients. This is an ideal situation that can even improve your overall mood. So, instead of rushing through your meals, you should practice mindful eating to avoid any digestive discomfort. Here’s how!

#1. Slow Down

People tend to eat faster than they should. This is no way to creating a mindful eating environment. If you feel too agitated because of your busy lifestyle, there are some effective tricks to help you slow down. You could try eating with chopsticks instead of forks, which will make you take smaller bites.  Another method is counting your chews with every bite. According to nutrition specialists, you should chew each bite at least 20 times. Putting down the fork in between bites is another trick that helps you slowing down. 

#2. Start Small

If you cannot practice mindful eating on an entire meal, try doing it when eating something smaller like a fruit or a couple of nuts. Sit down in a comfortable position in a quiet area. Begin examining your food. Observe its color, shape, size, and texture. Slowly bring the food close to your mouth and try to feel its fragrance if it has one. Then smile and bite a small piece of fruit or nut. Chew it slowly, enjoying its taste, letting its savor flood your mouth. Try to associate positive and joyful thoughts with your meals. 

#3. Listen to Your Body

Learn to identify hunger signals as well as the moments when you feel full. Otherwise, you risk overeating and you may eventually develop health problems. Also, try to separate your actual hunger from your emotional desire. Unfortunately, many people eat when they don’t feel hungry just to fill an emotional void. As soon as you discover emotional issues that lead you to eat more, write down those feelings on a piece of paper as well as what kind of foods trigger your cravings. This will clear your mind about what your body really needs. 

#4. Practice Mindfulness Meditation

To deepen the process of mindful eating, you should take a few slow conscious breaths before and after each meal. This will relax you and you will be able to make a connection between your mind, soul, and body. It shifts your entire nervous system into a resting state. That mood is perfect for receiving the maximum level of nutrition. When you feel satisfied after a meal, practice this breathing exercise again while reflecting on the entire experience and manifesting your gratitude for those moments of peacefulness. 

Summing It Up

Mindful eating has plenty of benefits not only for your health, but also for your physical aspect and emotional stability. It makes you eat less food and improves your entire digestive process. You will totally reduce the unconscious overeating. So, slow down, enjoy the taste, eat slowly, and savor every bite.