If you really want to enjoy meditation, you should try a few different techniques, so that you can find the one that really suits you.

First, let’s define what is meditation in general? Meditation is a state in which we are aware of the present moment. Usually, in meditation, we focus on one object. After meditation, we feel “easier” and fulfilled, which is why it is so popular.

There are many breathing techniques during meditation, and some of them are abdominal breathing, chest breathing, collarbone breathing, and full or full lung breathing. Below we will talk about each breathing technique separately.

What does each breathing technique tell us? 

Abdominal breathing – this breathing technique uses the diaphragm (the muscle that separates the lungs and abdomen) and moves it up and down. Abdominal breathing provides us with better oxygen while massaging the abdomen and relaxing the body and mind.

Chest breathing – this breathing sews the chest, consumes more energy than, for example, abdominal breathing, and supplies us with less oxygen

Clavicle Breathing – If you choose this breathing technique, you will breathe shallowly and quickly. Lifting the chest and shoulders and retracting the abdomen is achieved. A lot of energy is expended for a small effect, so this is the least tempting breathing technique.

Holistic – this is breathing with full lungs. It is achieved by the harmonious work of the diaphragm and the entire chest.

Now that you know what breathing techniques are, we also bring you a couple of short exercises. If you would like to book your training session with a trainer, you can do so in just a few clicks.

Simple breathing exercises

Breathing exercises in sitting/standing/lying position

Exercises in a sitting or lying position

First, lie down or sit so that your spine is completely straight. Then put your hands on your stomach and breathe normally, as before, and follow your hand, watch if your hand goes up or down. Of course, with proper breathing, the abdomen always rises when we inhale air, and lowers when we exhale. To achieve this proper breathing, inhale slowly through your nose and count to five as you gently push your hand up with your belly. When you do this, hold your breath for about 5 seconds. Then, exhale slowly, counting to 5 again, pushing your abdomen inwards with your stomach. Repeat the process for about 5 minutes and relax completely.

Standing breathing exercises

Get up and take a deep breath. Keep your hands close to your body. Start by lifting your arms slightly upwards while inhaling the air at the same time. At the end of the inhalation, your arms should be parallel to your head. Count five seconds as you inhale, and count five seconds when your arms are folded over your head. You can now exhale again counting to 5. Gently lower your arms while lowering your upper body. Repeat all this about 5 times.

Anti-stress exercise with affirmation

The rules of this exercise are the same as above. What is different, instead of counting to 5, you say in yourself words of affirmation that relax you, calm you down, restore your energy or optimism. Talk to each other; I am completely relaxed, I will win, I am strong, … Or simply find the affirmation that suits you best.

Meditation is certainly one of the strongest fighters against the stress and panic of today’s world. Everyone needs a little rest sometimes. Practice these breathing techniques and apply them daily, we believe you will notice a difference.

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Yoga is one of those activities that are spread all over the world. Like football, basketball, or handball, yoga has its place. The positive things that happen when we start practicing yoga are fantastic, and as much as it affects our physical fitness, it also affects our psyche.

First and foremost, yoga reduces stress. Yoga reduces the negative effects of stress on your body because it reduces the secretion of cortisol. Cortisol is a stress hormone. Practicing yoga will lower your blood pressure, you will have better digestion, but also stronger immunity. We all know that exercise raises immunity, yoga is also one of those activities.

Second, practicing yoga reduces pain. Scientific research has shown that people suffering from cancer, multiple sclerosis, arthritis, and other chronic pain will feel less pain.

Third, you will be more flexible. Yoga improves the vitality, elasticity, and mobility of the joints. It will increase the range of motion of your body, and you will be less stiff.

Fourth, you will be stronger and you will breathe better. Yoga teaches us deeper and slower breathing. This will improve your lung function. By practicing yoga you will relax all the muscles in your body.

Fifth, it makes us happier. When we practice yoga, we come to a state of deep relaxation. If you practice yoga in the morning, you will be in a good mood all day.

We could go on like this indefinitely, but now that you know what yoga gives you, the question is how often should you practice it weekly?

How many times a week should we do yoga?

Let’s go back to the original question. Is there any line between too much and too little yoga? It depends on what stage you are in with your yoga practice.

There’s really no right answer, everyone will train as much as they want, as much as they think they can. However, there are some guidelines that would be good to follow. Each person has different goals. Every person wants something different from yoga, some other benefit.

If you are a beginner in yoga, you should bother less with the results of yoga, and more with creating a habit. Yoga won’t give any quick results to anyone anyway, but it’s worth noting. If you are a beginner in yoga, do yoga when you can, when it fits your calendar. It would be best about two to three times a week. Let each session last you up to an hour and a half, but don’t worry if you can’t do everything right away.

If you practice yoga for a long time, then it is quite natural to practice it when you want. Don’t overdo it and practice if something hurts you, but by now you’ve certainly already found your rhythm.

If you don’t have time for yoga in the full sense of the word, set aside 15 minutes a day for a short Sun Salutation. This exercise will help you to tone and detoxify your whole body.

There is no wrong answer when asked how many times a week to practice yoga. Each person knows individually how much energy he has, how much he can, and how much he wants. Never force yourself to do something you don’t enjoy, but be disciplined.

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Yoga will have a beneficial effect on your body and your mind. It has the ability to reduce stress levels, resulting in a good mood. In addition to the psychological positive consequences, there are also physical ones. It will increase your flexibility, reduce blood pressure, increase lung capacity, but also sexual function. Through practicing yoga, you will also reduce neck and back pain.

Yoga is, of course, much more than physical movement. Yoga consists of a series of poses, meditations, breathing controls, and other techniques to help people trying to build. It is precisely because of these features that yoga has been included in the UNESCO list of intangible world heritage in Asia and Oceania.

Although associated with religious orders, yoga originated in Indian cultures. It has been transmitted for years through letters, word of mouth, dance, or song. Yoga can be translated as “coupling” or “clamp”.

Veda

The Vedas are spiritual scriptures and signify God’s instructions to people. Translated, “Vedas” means knowledge. The Vedas mention knowledge of philosophy, religion, sociology, anthropology, physics, chemistry, mathematics, … There we will also find instructions for a better life in the material world. Vedic knowledge is always passed on to someone else by word of mouth, but the experience must exist in the person transmitting it. The division of the Vedas is quite extensive, but some of the divisions are Yajur (rituals, ceremonies), Aranyaka, Brahmanas …

And the main Vedic division of yoga is into four traditions. As people are different, so is yoga, that is, there are many types and schools of yoga. The four yogas we can distinguish, according to the Vedas, are:

1. Karma Yoga
2. Jnana Yoga
3. Raja Yoga
4. Bhakti Yoga

It is in this order that a person will progress on the path of yoga, but last, Bhakti yoga is the most sublime.

Yoga – description, and tradition

1. Karma yoga – Karma means action, and karma yoga deals with the law where every action has an appropriate reaction or consequence. This yoga encourages action and service to others without expecting anything in return. By practicing this yoga people have cleansed their ego and have progressed spiritually. In yoga schools, every beginner gets jobs like janitors and the like, and they progress over time.
2. Jnana yoga – Yoga of wisdom and knowledge. In the second step of the path to Bhakti yoga, we learn how to distinguish java from illusion. He learns to distinguish truth from falsehood.
3. Raja yoga – Mind control yoga. Through this yoga, you will learn self-control, how to master the mind and body. This yoga consists of 8 levels and will prepare us for more yoga practices. Apart from higher yoga practices, the last three levels of Raja yoga (Ashtanga yoga) are the most difficult. Through practicing this yoga you will get the skills you need for the last three levels of ashtanga yoga.
4. Bhakti yoga – Last yoga; yoga of love, worship, and devotion. Bhakti yoga is considered the highest form of yoga. The goal is to get to this last one through the previous 3 yogas. Bhakti has 9 guidelines by which to practice. Practicing includes mantras and singing that purifies us. The word Bhakti is derived from the word bhaj, which means “to be a servant.”

You can book your appointment today, a few clicks and there you are! Give yoga a chance if you haven’t already, you might be surprised.

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How to choose yoga clothing

In order to get the most out of the experience, you will need clothes to match it. As yoga involves stretching, bending, lunging and twisting, you will need clothes that will be able to withstand all of this. That means you’ll need flexible attire made out of at least 15% spandex. There are a lot of different yoga variations and in some, you sweat more, while in the other ones you sweat less. But you will sweat however you put it. That’s why your clothes need to have good breathability. That will keep you comfy and cool throughout the whole exercise. Lastly, what needs to be taken into account is comfort itself. Just imagine doing yoga, or any physical activity for that matter, in uncomfortable clothes. As you start your session, you don’t want to feel the need to itch and scratch constantly, so comfy clothes are a must.

Yoga tops

As yoga is a specific type of activity with a lot of twisting and bending, you should get a top that fits your physique. If the top is loose, it might fall over your head if you are bending towards the floor. It might also move up and down your sleeve and get all tangled up from all the different poses. The good thing about this is, there are a ton of different styles and choices to pick from. T-Shirts, crop tops, tank tops, all come in every color imaginable so you can nitpick to the smallest of details if you want to! Of course, if it is not comfy and the material is not breathable, try avoiding those clothes.

Yoga pants

Yoga pants, or leggings, whatever you want to call them, exist in many shapes and sizes. All of them have to be elastic, but the length of the leggings can vary, depending on which you prefer. Of course, as with every other clothing item connected to yoga, pants have to meet certain standards and criteria. If they hold in sweat, if they are not durable, don’t twist along your body, if they start itching or scratching, it might be time to invest in new leggings. If you’re concerned about the coverage while bending, there are high-waisted pants that completely remove that problem. You can even get yoga pants with pockets, which can be really useful if you need to have something by your side. 

Yoga shorts

Yoga shorts are also a great choice, especially if you don’t really like leggings. There, of course, are a lot of options to choose from. Some have built-in liners for that extra comfort during the session. Then, there are longer shorts that extend to the knees, meaning you get more coverage when you twist and bend upside down. Avoid tight, non-flexible pants as you’ll spend your session not being able to do most of the exercises you need. Also, the material has to be moisture-wicking, otherwise, they could cause problems. 

Sport bras

A sports bra is an absolute necessity. The type of bra varies depending on what kind of intensity will you be doing. The higher the intensity, the higher the support needs to be. The great thing about sports bras is that you can wear them by yourself. You don’t need an extra t-shirt or a crop top with sports bras. 

Yoga socks

The last thing you need in yoga is a slippery surface. The exercises don’t make sense and have no effect if you’re constantly slipping all over the place. Now bear in mind, if you have a great mat, you can practice barefoot, which a lot of people do. But if the surface is even a tiny bit slippery, get socks with plastic treads underneath them. That will keep you from slipping.

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Origin

Bikram yoga was created by Bikram Choudhury. He began studying yoga in the late sixties and started teaching it in the early seventies in the USA. Over time, he devised 26 specific postures based on the writings of B. C. Ghosh. 

Benefits

Bikram yoga brings us all the benefits regular yoga brings. Those are stress reduction, improved strength, flexibility, and more. However, Bikram yoga brings additional benefits to the table. Since the heat is turned up in Bikram yoga, your muscles, heart, and lungs can experience an even harder, more intense workout. With the heat comes faster warming up for the muscles, meaning you’ll be able to flex more easily and will be more effective overall. You will also be able to burn calories much faster. Per session, you will burn between 2 to 4 times more calories than during regular yoga. It also builds bone density and because of that, it may possibly help with reducing the risk for osteoporosis. Of course, same as regular yoga, it can reduce stress drastically and also combat depression, as it relaxes you and improves your mood. 

Bikram yoga also provides a cardiovascular boost because of the warmer temperature. It also reduces blood glucose levels more efficiently than regular yoga. It actually might be helpful for people with a higher risk of type 2 diabetes. Warm temperatures improve blood circulation that brings oxygen and nutrient-rich blood to skin cells. This means that it nourishes your skin from the inside. The 26 postures that are strictly followed in Bikram yoga obviously help perfect your posture and balance, as well as help prevent diseases and illnesses. Combine all these benefits and you get healthy aging which is incredibly useful down the line.

How to begin doing Bikram yoga

In order to start doing Bikram yoga, you will need proper attire and equipment. What is also important is, if you’ve never done yoga before, you should maybe try doing regular yoga a couple of times. That is just so your body can get used to what is happening during the session, as Bikram yoga can get more intense than the regular one. Proper clothing should consist of light, flexible, breathable fabrics that can stretch in any direction and can wick away any amount of sweat you might produce. It is not a bad idea to bring a towel with you to put on the yoga mat as the mat can get really slippery, That’s because, during the exercises and the heat, you will sweat a lot and that sweat might drip on the mat itself, making it slippery. 

There are also special socks and gloves you can use which are specifically designed for Bikram yoga. They can provide you with an extra grip during these intense sessions. Last, but definitely, most certainly not least, is a water bottle. You have to bring a big, insulated water bottle that you can store cool water in. You will sweat a lot during these workouts and you need to be able to replenish your liquids at any given time. 

Risks

Dehydration is a major risk during Bikram yoga. That is why it’s an absolute necessity to bring a big, insulated water bottle with you. Some pre-existing medical conditions might cause serious problems during Bikram yoga, therefore it is best to check with your local doctor if it would be okay for you to practice it. If you get a green light, by all means, enjoy an intense workout!

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Also, one of the bigger habits in the morning is exercising of some kind. Morning exercise routines proved to be the healthiest. The reason for this is that we burn fat and calories more easily in the morning, and the other is definitely where we get energy.

There is no perfect recipe for an energetic morning, but we can at least show you which are the best yoga poses for morning energy.

Sun Salutation Yoga pose

Sun salutation or Surya Namaskar (Surya – a symbol of health and prosperity) is a yoga pose in yoga that is definitely the most famous. Anyone who practices yoga knows what Sun Salutation is. It consists of 12 exercises that are done one after the other and they are connected. It is performed for better flexibility of the body and spine and for relaxation of joints and muscles. It is believed that the one performing Sun Salutation pays homage to the sun.

This yoga pose is done at dawn, so when the sun rises, your face must be facing the sun. As already mentioned, Sun Salutation has 12 positions that are conducted one after the other. Common to all poses is to start from a standing position, move to a bend, and to the position of “dog down”. Then you descend to the floor in the “cobra” asana and back, to a standing position. He moves with his left foot, then repeats with his right foot. When you’re done, you’ve done one cycle of sun salutations. When you complete the first cycle, the second begins, making the completion a perfect cycle.

Chair Pose Yoga pose

This pose can be quite challenging for beginners. If you are a beginner, it would be best to use a wall as support when performing. Some of the positive consequences of performing this yoga pose are stronger hips, spine, and chest muscles. Also, performing a Chair Pose will strengthen your back, torso, and legs. You need to prepare for this yoga pose, and you can do it with a light warm-up.

Place a rug under your feet. Stand up straight and extend your arms forward, palms facing down. The arms must be straight and you must not bend your elbows. Gently push the pelvis outward and bend the knees. Make it look like you’re sitting in an imaginary chair. Imagine sitting and reading a newspaper, this is how your pose should look like. Keep your hands parallel to the floor. Calm your mind and focus on breathing. Hold the pose for up to one minute and slowly sit in the Sukhasana pose.

Downward Facing Dog Yoga Pose

This yoga pose will often be found in Sun Salutation as well. This pose will stretch your knee and lower leg muscles. In addition to the muscles in your legs, this yoga pose will also build your strength in your shoulders. It is often performed by pregnant women because this yoga pose is one of the most recommended for pregnant women. You will often see this yoga pose in movies, on the internet, in advertising, etc.

Although you don’t need a description of this pose, still read it to make sure you perform it properly. If you are a beginner, you can seek help from an experienced yoga coach, and book an appointment in a few clicks.

In this position, you will have your head down and the goal is to touch the floor with your head. Keep your body weight on your palms and warm. Keep your arms outstretched forward, shoulder-width apart, feet apart, legs straight, and hips raised.

It is possible to enter this yoga pose from several other poses.

Low Lunge Yoga Pose

This yoga pose, among others, will help you feel energized in the morning! This pose will improve the flexibility of your spine, will strengthen the muscles of your legs, knees, ankles, and arms. In addition, it increases the mobility of the hips, improves digestion and circulation, helps with anxiety … This pose is really generous.

From the starting position (standing position with legs folded), spread your legs with the inhale. Keep the distance from one foot to the other about half a meter to a meter. Spread your arms sideways and raise them to shoulder height. Point your right foot forward and place your left at a 90-degree angle. Do not bend your knees, but stretch your torso muscles. Try to catch your big toe, and if you can’t, try touching your lower leg.

Breathe during this yoga pose, become aware of all the triangles you are doing in your body. Try to be as calm as possible in this position and think about balance.

Enjoy your beautiful yoga morning! 

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What is meditation/What are the benefits?

Meditation is a form of getting to know the most intimate parts of yourself, to the level you never thought was even achievable. You get to understand what’s bothering you and what’s causing you pain. You lower your stress level significantly while meditating which then, in turn, results in a better quality of life overall. You can connect and understand yourself better than ever. As the focus is important in meditation, you’ll also feel drastic improvements in a focus outside of it as well. Meditation also helps us get rid of that pesky brain chatter that we all experience from time to time. Once that brain chatter is gone, everything becomes easier, from focusing on a task to falling asleep. Some people actually only do it to fall asleep easier, as they couldn’t before due to their brains not shutting off even for a moment.

What’s amazing about this is, all you have to do is sit and practice. While that might seem passive, it is actually quite the opposite. Regular meditation can help with chronic pain, depression, anxiety, and more. It can also lower our blood pressure, improve blood circulation, lower our heart rate, and improve respiratory systems. Not to mention that meditation can put everything that’s happening around and to you in perspective. Taking that step back and really delving deep into what’s happening in your life can create a much-needed clearer picture of what’s important and what needs to be done. You’ll realize that you have maybe put too much attention into something that doesn’t deserve it, while not putting enough attention into something that will make your life better. There are tons of reasons as to why mediation is beneficial, and everyone should at least give it a try.

How to meditate?

Let’s start with the basics. First off, you need a place to sit or lie down, whichever you prefer. It is important to note that there is no right way to meditate, some people kneel, some sit, some lie-down, some even walk. It is, however, vital to find a place that soothes you and brings you peace. In the beginning, it is a good idea to set a time limit, start off with 5 or 10 minutes. Once you’re settled in, get ready to hold that position for the duration of the set time limit. Start focusing on your breathing as much as you can. Follow the sensation as it goes in and out. Try a slower pace of breathing, feel as your body and mind inevitably relaxes.

Your mind will inevitably start to wander off, as that is just a normal thing our brains do. That happened to everyone at least once. It is important to notice when that happens, and to shift the focus back to breathing, and breathing only in the beginning. Don’t worry if you can’t get that under control immediately, that is something most people struggle with. Give it time, as long as you persevere, that will become a cakewalk for you. With time, you’ll get to experience profound realizations. You’ll not only be able to silence the noise around you, but also to think in it without it distracting you for one bit. It is all uphill once you get used to meditation and realize what amazing benefits this activity gives you expecting nothing in return.

Yoga and meditation go hand in hand, why not let us help you achieve your goals and enrich your life with our amazing scheduling app.

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Benefits

The benefits of yoga are too many to count, but we’ll give it a try regardless. Since yoga brings both physical and mental benefits, we’ll go through both of them. Yoga improves our flexibility drastically, to a point where you thought it’d be impossible for your body. It builds strong muscles, which not only look good but also feel better. When your muscles get stronger, you’ll feel fewer and fewer aches throughout your body and start feeling amazing. It helps us maintain a balanced metabolism while also lowering our weight. Cardio and circulatory health skyrockets once your body adapts to yoga. It also improves our respiration and athletic performance. As our bodies grow stronger, physical injuries are less likely to occur. Not to mention that improves our heart health and reduces multiple risks for heart diseases. 

As we said, the benefits are endless. Yoga improves our posture to perfection. Poor posture causes pain at almost every point in your body, so having a strong, proper posture means no pain. It also reduces stress by quite a lot, making you feel at ease and ready to face new challenges. With less stress comes more energy, which is also a great thing as you’ll be able to achieve more than before. If you have trouble falling asleep, and your sleep continues to be restless, fret not. Yoga helps improve the quality of our sleep, it makes it deeper and overall better. Unsurprisingly, it may also help with migraines by reducing the frequency between them. This is because yoga helps stimulate the vagus nerve, which has already been shown to be effective against migraines. 

How to do yoga

All of these benefits lead to feeling great, physically and mentally, which is a feeling that can even fight depression. But how to actually do it? It’s always best to talk to professionals, people who have been doing yoga for decades now and have perfected it. Contrary to what people think, yoga isn’t that hard to get into. There are a lot of beginner positions that anyone can do, at least for a short duration of time. That duration of time increases fairly quickly and then comes the more advanced techniques to take it all to the next level. Yoga is typically performed bare-footed while standing on a sticky mat. The yoga mat isn’t a necessity, though it does help. You’ll also need clothes that can stretch as you’ll be doing a lot of stretching yourself. 

Yoga should be done at least three times a week. You will see improvements in your flexibility, muscle strength, stability, and overall well-being soon. Patience and consistency are key with yoga, as it is with many other things. Try and make a schedule of when to practice it and stick with it. Increase the length and intensity of your exercises as you go along and start feeling better and stronger. It would also help to learn poses ahead of time by quickly searching them up. Beginner poses shouldn’t pose a problem and are easy to learn. Beginner poses include Mountain pose, Child, Sun Salutations, Warrior I, and more. What is also important is that you don’t compare yourself to the videos and trainers you watch, they have all spent years mastering the craft. Patience and consistency, as we have mentioned, will get you there, don’t get discouraged if you can’t immediately do what they are doing.

We’re here to help you through all of this, sign up for free, and get yourself in the best shape possible!

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Benefits

Even though it might be tough at the start, yoga provides countless amazing benefits. It can strengthen your muscles and enhance your flexibility to a point where you thought it was impossible. It helps our heart function better, and it also corrects our breathing. Some people that have addictions tend to do yoga which then, in turn, helps them get rid of said addiction. Yoga also improves our sleep quality, making us feel refreshed and energized every morning. Possibly most importantly in today’s world, yoga helps reduce stress, anxiety, depression, and chronic pain. It is an overall great experience that boosts our quality of life and enhances our well-being. These are the reasons we have decided to help you out and name the 5 best yoga poses for beginners and show you that anyone can get into yoga.

Downward-facing dog

We’ve all heard of this one at one point or another. You start by being on your knees, the knees should be beneath your hips. Hands should be positioned below your shoulders. Spread your hands wider and start lifting your tailbone. Once you’re fully extended, try straightening your legs as much as possible while pressing your heels to the floor. Your head should be between your arms, and the back should be straight. Once you’ve achieved this position, hold for 5 breaths. Holding gets longer the more you workout, as your body will be able to withstand more.

Mountain pose

Stand with your toes touching, but leave the heels slightly apart. Press your feet into the floor so that your weight is distributed evenly, and take a deep breath. Relax your shoulders and roll them up and back. Inhale and reach for the sky with your arms. There are variations as for hand positions here, you can do whichever one you feel most comfortable with, be it reaching with your hands upwards, having them in the prayer position, or leaving them down while rolling your shoulders. Hold for 3 breaths and repeat. 

Child’s pose

While in downward-facing dog, take a deep breath, and on the exhale, slowly drop your knees to the floor, pull your hips back towards your feet, and rest your forehead on the mat. Breathe and relax for as long as you need to. A child’s pose is a great way to relax for a moment, before carrying on to more demanding exercises.

Crescent lunge

Another easily recognizable one, the crescent lunge looks easy but it can be demanding at first. Plant your left foot into the floor and take a big step forwards with your right one. Bend your front knee while keeping the other one straight. Your back leg should be on your toes here. Extend your arms above your head, pointing to the ceiling. Hold for 5 breaths after which you repeat, but the other way around, making your left leg the forward one.

Warrior II

Plant one foot and take a big step forward with the other one. Extend your arms away from your body so that they’re parallel to the floor and ceiling. Bend your forward knee at a 90-degree angle and make sure the thighs are parallel to the hands. The back leg should remain straight throughout. Rotate your back foot outwards so it is perpendicular to the left. Twist your torso so it’s in line with the front leg. Hold for 5 breaths and repeat.

It can be hard to try something new so let us help you, get started for free and you’ll be amazing and will feel great in no time!

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