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Yoga After a C-Section

Posted by on Apr 5, 2020 in Uncategorized | 0 comments

Pregnancy is a beautiful part of life; however, having a c-section may cause some problems in some way or another. To most new moms, post-operation recovery is quite essential for their good health. Even if a c-section doesn’t cause any problems during the surgery, it still puts extra stress on the body. Unlike a healthy pregnancy, more time is required to get back in shape and become healthy like before. 

After pregnancy, every woman wants to go back to her normal shape, and even though you can exercise after your delivery, the time to begin exercising depends on your recovery time and your health. A c-section is a stressful surgery for the body, a lot of blood is lost, and a lot of muscles are cut into and stitched back. Therefore, before going back to any exercise, it is important for stitches to dissolve and for your incision to heal. 

Women can go back to practicing yoga after 6 to 9 weeks subsequent to their surgery. However, it is still vital to consult the doctor before practicing yoga at all costs. The necessity behind consulting your doctor is due to the body being stressed out with a lot of pressure. The first 6 to 9 weeks are used for resting where the body is allowed to heal at its own pace.

The heavy lifting of anything or any strenuous activity is to be avoided during this time. However, it is advised that once you feel you are better, you can carry out pelvic floor exercises. Pregnancy affects your pelvic floor; therefore, it is essential to carry out these exercises after giving birth. Once you begin to feel at ease with these exercises, you can work on your lower abdominal muscles, which will help with your back. These exercises are slightly gentle as compared to other strenuous exercises, and thus it will not affect the stitches or damage the scar in any way.

After the first six weeks, you can begin carrying out daily activities at your own pace. Short walks can be helpful, and you can slowly and gradually increase the duration. However, if you are not sure about it, you can always consult your general physician. Moreover, aerobic exercises that have to do with the lungs and heart can also help flatten the tummy. 

As the recovery period passes by, you can do gentle yoga poses that will help to tone the body. Usually, after a c-section, the lower abdominal muscles are known to cause more of a problem compared to the upper muscles and exercising can help ease that pain. In addition to these, avoid too many sit-ups as they can cause urine leaks since there is more pressure put on the pelvic floors. Limit the sit-ups to only 10 with not more than three sets in a day. It is crucial to know that if there have been any complications during a c-section, consultation is necessary before practicing yoga.

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How to Tackle Your Goals

Posted by on Jan 11, 2020 in Uncategorized | 0 comments

Do you want to feel more productive and accomplished? I have spent years working hard and losing myself in to-do lists before I created a manageable and organized lifestyle that suits me. But it also changes depending on my business as well as personal needs and according to my energy levels that greatly depend on my menstruation. So, if you want to kick your productivity levels to a higher gear, follow these simple tips or at least give them a try and see how they make you feel.

Delve deep into healthy habits

Arrange your sleeping and eating patterns. Have an approximate time when you lay to bed, wake up, and at times when you indulge in food. Your body’s internal clock will be grateful for it.

Develop routines that work for your business and your personal life in a way that you become a glowing and vibrant individual.

Throw both your numbness away and work towards the things that you have set as your goals. Focus on being healthy and happy.

Make clear plans as to who you want to spend your time with and how you’re going to make it valuable.

Track your no-spend days. 

This can prove as a major savings trick. There might be little things that you spend your money on, but at the end of the month, they add up. Rather, treat yourself to a nice dinner or a mani-pedi date with the money you save. Arrange to pay all your bills at once in order to easily keep track of where your money goes.

Stay curious and keep educating yourself. 

It can be something so simple as reading a book, watching a documentary, or taking an online course on something you’ve been interested in for a long time but never set the time aside to do it.

Set your everyday workout routines

For me, the biggest difference in the healthy lifestyle comes from eating healthy and also adding a short, 10- to 20-minute routine. Even on the days when you don’t do a full-on routine, introduce some light yoga or stretching. It makes a big difference on the days when you do go all out.

If you think that you absolutely can’t find the time to work out, at least run your errands the old-fashioned way – by foot – instead of driving everywhere. If you live or work in any of the upper floors, try taking the stairs instead of the lift. These days yoga leggings are made for fashion as well, do not hesitate to hit the road.


It is a way of bettering your expression and learning new things as you go. Books for me are peaceful retreats. When I read, there is no place around and no sound or visual distractions. If I really like what’s written, I immerse myself into it to the point where I become one with the characters or a direct observer of the action.

You don’t have to journal per se. You can take a piece of paper daily to which you jot down ideas, things to do and the feelings that accompany all of those. You can even track your coffee intake if you think it has become an obsession and you want to minimize it to better your health, for example.

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8 Best Podcasts To Improve Your Meditation Practice

Posted by on Nov 16, 2019 in Uncategorized | 0 comments

With the rising popularity of podcasts, the hunt is always on to find one that’s new and interesting to add to your audio library. Even better, if you can find a podcast that’s both interesting and helps improve your life. There are a lot of available podcasts about meditation. Some of them are good and some not so good, and this article will help you find the ones that fit with your practice and your personality. 

1. Meditation Station

If you’re looking for soothing music and a relaxing voice, the Meditation Station might be for you. With lots of short meditations on mindfulness, relaxation, and a host of other concerns and issues, this may well be the one-stop-shop for all your general meditation needs. 

2. The Meditation Podcast

There is nothing fancy about this podcast. It has a plain cover and fairly good production values. It covers a variety of topics that would be useful to people who just like to dip in and out and take what they like. 

3. The Daily Meditation Podcast

If you like your meditation with a side of esoteric topics, then this might be the one for you. Not only does it have a range of different meditation guides, but it also addresses countless topics relating to mindfulness and spirituality. A podcast suited for people who are really into the lifestyle and not just the dabblers. 

4. Tara Brach

For meditation with a side of Buddhism, Tara Brach’s podcast offers a deeper insight into meditational and spiritual practices. There are a number of meditations on offer here, as well as podcasts with a lecture format that is even more interesting. It is, no doubt, a smart listen for anyone who wants to go deeper. 

5. Live And Dare Podcast

This podcast reaches a little deeper, looking at the integration of old meditation practices with the modern world. If you’re having trouble reconciling your busy life with the ideas of meditation, this might be the place to come for answers. 

6. Radio Headspace

The creators of this podcast have an app that is coveted in the meditation world, and their podcast is just as interesting. Covering how to find and live a meaningful life, it has interviews and discussions with all kinds of fascinating people. It offers a broader view of life and meditation than some of the other offerings on this list. 

7. Mindfulness Mode

It is another podcast that does more than just offering a soothing voice and music. It takes meditation as just one part of a life that is calm and focussed. There are interviews with doctors, scientists, and other intelligent people about the many elements of a good life and how to cultivate them in your experience. 

8. Simple Daily Practice

If you want to get inspiration or ideas on mindfulness and good living by looking at the lives of people who have done it well, this is a good podcast to try. The theme of this podcast is transformation through simplicity and mindfulness, and it’s a welcome reminder that sometimes, it’s the small things that make a difference. 

If you like to listen to podcasts, finding one that enhances your meditation practice can both motivate you and give you a deeper understanding of the subject. There are a lot of different meditation podcasts available right now, and the only way to see their efficiency is by trying them; this list is a good place to start. 

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Healthy Snacks on the Go

Posted by on Sep 5, 2019 in Uncategorized | 0 comments

I love spending time outside the house, and that means I can’t spend all the extra time in the kitchen preparing meals. Therefore, knowing and having healthy options ready is the key to a successful healthy lifestyle on the go.

I can go nuts for fruits and vegetables. I actually haven’t met a fruit or a vegetable yet that I haven’t liked. So, anything that is in season and could possibly be found at the curb of the road is game for my snack. Pairing them with some nuts, which bring the sugar levels down, is a great combination that will keep you full for a while.

Protein is the essential food group that needs to be satisfied in order for you to lead a healthy, nutritious life. Yogurt is an awesome protein-powered treat when you can have your cooling bag close. Also, a little jerky, nut butter or a protein bar boasts just the same healthy nutritional properties.

As far as the carbs go, quinoa, for example, is a great option in place of simple carbs like bread or crackers. Wrap it in a vegetable leaf or mix it with avocado or hummus and spread it in between thin slices of whole wheat bread or some whole wheat crackers, and you have a hearty lunch ready.

For when sugar levels drop, have a piece of dark chocolate candy nearby (It also takes longer to melt in the sun. Convenient, right?). Whole-grain cookies or fruit snacks with no added sugars are both smart treats, too. For me, keeping away from processed sugars represented one of the biggest struggles I had with food. It wasn’t until I started to eat only homemade, -prepared, or -baked sweets that I don’t feel the urge to eat processed sweets anymore. It took me a while (good 2 years of gradually nixing foods that don’t serve my fitness goal) to convince my mind that I truly don’t need them.

For the drinks, you want to check that there are no additional sugars added to any of your beverage choices. Water is essential but can taste pretty bland after a while. Opt for coconut water or naturally sweetened sodas to kick you in a real wandering mode. Carbonated water with fresh fruits added will do just the trick, too. I sometimes even like to cook a fruit compote from fruits that are about to go bad and add some cinnamon to them. The downside of it, however, is that the compote only holds for about a day or two before going sour. So, you can’t really make it weeks worth at a time.

What helped me most in my healthy lifestyle quest was creating nutrition plans and grocery shopping lists. Once I made a routine out of it, my life not only became easier but much healthier, too. No matter if I’m in my kitchen the whole day or on the road, living healthy is all about establishing the right balance of hormones with food. At the end of the day, healthy friendship with food is just as important as your fitness practices are, if not more.

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Tree Pose Tips

Posted by on Jul 11, 2019 in Uncategorized | 0 comments

Tree pose is a fundamental yoga pose however it can be tricky to master. The good news is that there are several tips that I will share to help you achieve a solid tree pose. To do tree pose (vrksasana) lift your right foot into the left thigh on the first side. Bring the hands to prayer hand position known as Anjali mudra and gaze steadily at one point on the wall. Stay in Tree pose for up to a minute.

Tree pose is great for improving your balance and coordination in all areas of your life. It is also good for those with sciatica, stretching the thigh and groin area. In addition, tree pose strengthens the core, ankles, and thighs. 

Tip #1 Make the heel sharp. 

Carrie Owerko, a senior intermediate Iyengar yoga teacher, recommends making the heel sharp meaning press hard through the heel of the leg bending. If you don’t press hard through that heel and only press through the toes then you won’t be able to achieve a strong connection like standing on the balls of the feet. 

So, bring the heel to the top press sharply through the heel near the groin. Carrie says sharpen it as if it were a diamond. You outer hips are the prongs that are squeezing in to hold the diamond in its setting. So if you let your outer hips go and your foot is sloppy, you are going to lose your diamond. 

Tip #2 Practice by a wall.

The wall is a great tool to have especially when you are learning the pose, have osteoporosis or your muscles feel weak. Balance the bent knee on the wall to help stabilize you while you’re still doing a lot of the work yourself. You can keep the knee on the wall while you learn to square the hips and roll the bent knee back. You can also explore taking your other foot on and off the wall to test your balance. 

Tip #3 Visualize a tree while doing the pose. 

This might seem simple, but as soon as you visualize a tree you will naturally ground down through the legs and distribute your weight in a more stable way. Your mind directly influences your stability and balance, so this pose can also help to remind your mind to calm down. Once you feel calm deepen your breath and watch your mind continue to clear even more. 

Tip # 4 Lay on the floor. 

This is a trick to check how open your hips actually are. It’s often hard to if we are underusing or overusing our hip flexibility when we have to balance at the same time. To do this simply lay on your back and bend the knee into the thigh. Open the thigh (as much as feels natural) and take note of where knee and thigh end up. Make sure to try this on the other side because one side might be more open in the hip than the other.

Lastly, dress in comfortable yoga leggings and have fun on the mat. Namaste. 

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Why Corpse Pose Is Actually The Hardest

Posted by on May 12, 2019 in Uncategorized | 0 comments

What do you think is the most challenging pose in yoga? Is it Scorpion, the ultimate test of balance and flexibility? Or maybe it’s One-Handed Tree pose which requires a crazy amount of strength and balance? According to many yogis, however, the hardest pose to both perform and master is Savasana or Corpse Pose. Surprised? You’re not alone.

The first time you ever perform Savasana, it feels more like a yogi nap than a posture. It’s often a relief to lie down and not have to move, allowing all the hard work to soak in and your muscles to rest before you have to enter the real world again. What you don’t realize until you’re a minute into it is that the key element of Corpse pose is the hardest thing anyone can try to do: “Relax.” 

What Stops Us

The art of doing nothing is lost on us. We fill our lives with activities and believe that the moment we stop moving, we stop making progress. In reality, it’s the constant go go go that produces stress, anxiety, depression, high blood pressure – all things that Savasana cures. Many people turn to yoga as a way to find peace in their bodies and minds. They diligently practice gravity-defying asanas and contortionist postures, but then they lie down into Savasana and worry about what to make for dinner, why their kids have low grades, how much longer this pose lasts, etc. Even the most advanced yogis can have trouble shutting off the constant background noise. 

Some yogis have the opposite problem. Once they’ve quieted their mind and allow their bodies to relax, they drift off to light sleep. In true Savasana, you should be entirely conscious. Not napping, not even half asleep, but 100% awake and aware. It is like a kind of meditation, and the goal of meditation is lost if you are not conscious and able to experience it. 

How many of us can focus solely on breathing? It has been estimated that people have an average of 35 to 48 thoughts per minute! If Savasana lasts 5 minutes, that’s between 175 and 240 thoughts that we have to contend with. 

How To Get Better

You won’t get better at any pose without constant practice, and Savasana is no exception. Here are a few simple things that may help you achieve ultimate relaxation:

  • Don’t berate yourself for any thoughts that creep in; simply allow them to pass through and be on their way.
  • If any part of your body is uncomfortable, you will not be able to relax. Use any props you need. 
  • Take it one breath at a time. With each inhale, gather up all your stray thoughts, and then push them out of your body when you exhale. 
  • Practice practice practice. Never skip Savasana, even if you are practicing at home. Each time you try, put your all into it. It is one pose that does not require strength, flexibility, or balance – it only requires your mind.

Benefits Of Savasana

  • Insomnia Cure
  • Depression Cure
  • Lower stress
  • Greater concentration
  • Lower blood pressure
  • Headache relief

How To Perform Savasana

Lie on your back with your arms out at your sides, palms facing up. Spread out your legs slightly, giving each limb its own space. Mentally scan your body for any signs of tension, and breathe into those areas, letting them go. Feel your body melting into the floor. Pay attention to your breath, but don’t force it. Simply notice the in and out rhythm. If any thoughts drift into your mind, let them come in and pass through without giving them any more attention. Just lay there, breathe, and make your mind experience nothing.

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4 Ways To Select Winter Workout Clothing

Posted by on Mar 7, 2019 in Uncategorized | 0 comments

Winter brings about a new set of challenges for yogis who want to take care of their bodies in the cold while still being comfortable during a hot practice. As you enter into the heat-building portion of your practice, bulky sweaters and thick yoga pants can make you uncomfortably hot. However, you don’t want to freeze your muscles in the frigid outdoor air either. 

How can you dress appropriately for the season while still giving yourself room to breathe and move? 

Choose Light Clothing Over Bulky Items

A sweater is not only a great idea, but it’s an unavoidable part of every outfit once winter arrives. Many yogis are tempted to select the thickest and warmest sweaters available. However, a light sweater may be a better fit for yogis who plan to wear it to their daily practice. A light sweater allows you to create some warmth with multiple layers instead of generating the massive insulation that a bulky sweater provides. 

Size Up Your Sweaters

If you live in an unusually cold climate, a light sweater isn’t going to keep you warm throughout the winter. Layering is crucial for selecting workout clothing in the winter months, but it can be difficult to add pieces underneath a tight, form-fitting sweater. Before you make a final purchase for your outerwear, consider purchasing a size larger than usual. It allows you to have more room for tank tops, t-shirts, and long-sleeve tops underneath. 

Find Shoes You Can Wear With Socks 

Yogis are often tempted to wear slip-on shoes year-round because their shoes come off the moment they step onto the mat. Most would agree that exposing their feet to the elements makes them feel even colder than they otherwise would though. Be sure to shop for a pair of shoes that you can take off easily but still allow you to wear a pair of socks underneath them. 

Your shoes can come in many different forms, from looser-fitting slip-on to boots that slide off easily without laces. Because they come off before you step onto your mat, the type of shoe doesn’t matter as much as the convenience of taking it off and putting it back on again after the practice does. 

Invest In Good Yoga Socks

A thin pair of socks is okay during the spring and summer months, but you need a good pair of socks during the winter. Yoga socks, with an excellent grip on the bottom, can help you to keep your feet warm during the practice and throughout the day. Socks with built-in grips allow you to practice safely without having to remove another layer before you can begin. It can help to better regulate your body temperature, especially at the beginning of your practice. 

Similarly, you can also purchase yoga gloves to help keep your hands from slipping and provide an extra degree of warmth. 

Your yoga workout clothing may need to change a little bit as winter arrives, but you can still find plenty of fashionable ways to keep warm.

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