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Yoga’s Breathtaking Effects

Anyone can mimic the basic movements of a Sun Salutation, one of the keystone sequences in yoga. Standing, sweep your arms overhead, then swan dive into a forward bend, come halfway up with a flat back, fold forward again and rise back up to standing. But while it may look simple, the real trick comes from linking movement to breath.

We Western practitioners tend to hold our breath, rush it to keep up with the class, or ignore it entirely. But in doing so, we’re missing the magic. Yoga, from the Sanskrit yuj, literally means to yoke or unite. While this definition from yoga’s Hindu roots hints at the larger spiritual goals of universal connection, it also points very specifically to the action of “yoking” movement to breath, which forms the basis of the physical, or asana, practice of yoga. Without this breath-movement relationship, you’re simply hoisting your arms up and down and bending at your waist.

“You vastly maximize the benefits of the pose by breathing correctly,” says renowned vinyasa yoga teacher Seane Corn. “Learning to breathe with clarity and regularity in yoga will transform it into a moving meditation.”

The Science of Breath

This potential to create a moving meditation is at the heart of yoga’s calm-inducing benefits. And it all comes back to the breath. Through conscious breathing (taking deep inhalations during specific movements and fully exhaling with others), you activate the parasympathetic nervous system (PNS) and trigger a corresponding drop in heart rate and suppression of stress hormones, like adrenaline and cortisol, in the bloodstream.

“We know that breathing has an influence on stress,” says Phillip Clifford, professor of anesthesiology and physiology at the Medical College of Wisconsin in Milwaukee. As the PNS kicks in, studies have found, all the systems of the body that go into high alert during times of stress are given permission to return to normal functioning. Furthermore, Clifford explains, when the breath deepens, the lungs expand, transmitting messages to the brain, which in turn tells the muscles it’s OK to relax.

Beyond inducing relaxation, yogic breathing can actually increase fitness. Studies have found that regular yoga practice with a strong focus on the breath leads to greater lung capacity, which is necessary for cardiovascular activities like running, biking, swimming and more.

Finally, when you focus on the breath, you tune out distractions. This can be a boon to athletes needing a focal point to reach a goal, or to anyone who wants to access the inner wisdom and confidence that’s available when we quiet the chatter of the mind. In fact, quieting the mind is a primary goal of traditional yoga.

“When I’m mindful of the breath, I’m not thinking about work, relationships, food,” says Corn. “I’m absolutely present.

What’s So Hard About Breathing?

For something that’s supposed to happen automatically, proper breathing can be surprisingly challenging. There are two reasons for this. In the heightened fight-or-flight response that occurs under stress, the body primes for action. Muscles tense, heart rate increases, and breathing is short and shallow. Breathing is also closely linked to emotion. When we feel anxious, stressed or overwhelmed, our natural response is to brace ourselves by shortening and holding our breath.

Breathing is, however, the best thing you can do to regain your equilibrium. “Simply breathing will change your experience completely,” Corn says.

Putting It Together

Practicing conscious breathing techniques in various positions effectively strengthens muscles, massages organs, engages the body’s many sphincters and sends neurological cues to the brain. And adjusting your posture or stance to make space to breathe can make all the difference. “When I finally took my first deep yogic breath, I surrendered,” says Corn. “It was one of the biggest revelations of my life.”

Learning how to connect the breath to movement isn’t difficult, but it takes practice. In the sequence at right, let the breath lead the movement through the poses, not the other way around. Once you master the rhythm, you can feel confident moving on to more challenging or vigorous sequences.

You’ll know you’re on the right track if the breath and movement start to entrain naturally. If you’re struggling to maintain a smooth, steady breath in a pose, try slowing down the pace. If you start to “check out,” one of the first things you’ll notice is the breath will no longer be in sync with the movement. It’s a built-in reminder to bring your attention back to the practice.

The Workout

Half Surya Namaskar A
(Half Sun Salutation A)

1. Start in Tadasana (Mountain Pose), arms hanging at your sides.

2. Inhaling, raise your arms out to the sides and then overhead, tilting your head back and letting your gaze follow to create a slight backend.

3. Exhaling, fold forward and touch your fingertips to the ground bending your knees if necessary.

4. Inhaling, raise halfway up, looking forward with the spine elongated, fingertips still on the ground or hands resting on your shines. Allow knees to bend if necessary.

5. Exhaling, fold back over your legs, pressing your chest toward your knees.

6. Inhaling, return all the way to standing, raising arms out to sides until they meet overhead.

7. Exhaling, lower arms back down to sides and return to Tadasana.

Breathing Lessons

Although it’s possible to muscle your way into even advanced yoga poses, doing so without linking the movements to the breath defeats the purpose of the practice, Corn explains. Learning basic techniques will evolve your practice in powerful ways.

The Regulator Ujjayi breathing is a little tricky to master at first, but well worth the effort (watch Corn’s video demo for tips!). It can help lower stress, regulate your pace, and bring fresh, oxygenated blood to your tissues. With mouth closed, tilt your chin toward your chest. Place the tip of your tongue just behind your front teeth. Slowly inhale through the nose. Slightly constrict the throat valve you use to sigh heavily. With mouth still closed and valve constricted, exhale fully through the nose, resulting in a quiet oceanlike noise as your breath passes over your vocal chords. Inhale, maintaining the same slight constriction and creating a similar breath sound. Practice this for a few minutes, then try to maintain this breathing as you move through the sequence above.

The Cooler Sitali breathing is called the Cooling Breath and can be used to cool down the body in hot weather and also to quiet the mind. It’s one of the few yogic breathing techniques in which you inhale through the mouth. Open the mouth and curl the tongue lengthwise. (If you can’t curl your tongue, which is a genetic trait, simply touch the tip of your tongue to the back of your top teeth.) Inhale through the mouth while slowly tipping the head back. Close the mouth, relax the tongue and exhale through the nose while you tip your head forward toward your chest. Continue this inhale-back, exhale-forward motion for five rounds. Bring your head to neutral and breathe naturally.

The Soother This simple technique will have an immediate calming effect on the mind and body. Inhale through the nose, fully but naturally, hold the breath in for three to seven seconds, then exhale through the nose completely and hold the breath out for three to seven seconds. Do three to five rounds.

21 Simple Yoga Poses For Losing Weight Fast

Twist and Turn the Fat Away

Many people see yoga as a way for hippies to become one with the Earth. While I’m certainly not arguing that case there is so much more to yoga.

Not many people associate yoga with weight loss because on the surface it appears you are just standing still in a lot of different poses.

The thing about standing still in certain poses is that it puts a strain on muscles. This causes muscles to start to rip, in a good way. When the muscles rip they need to rebuild and that requires energy. Some of this energy is taken from the fat your body has stored.

This is why some people believe that fat turns into muscle and vice versa.

The first time I did yoga I figured it would be a breeze because I am pretty athletic. I almost passed out in the first 10 minutes. Not only was I not as flexible as I thought but my muscles weren’t as strong as I expected them to be.

In this post, we’ve compiled the 21 best yoga asanas (poses) for losing weight quickly and easily. A word of warning, some of these are difficult to do so don’t strain yourself the first time around.

Yoga is something that needs to be practiced for many years before it can be mastered. You’ll find yourself feeling muscles that you didn’t even know existed because yoga provides you with a full body workout.

21 Yoga Asanas to Help You Lose Weight

Before you attempt these poses watch the videos for each. Some are meant for everyone and others are meant only for advanced yoga practitioners.

That doesn’t mean that there aren’t other yoga asanas that you can perform that will help. There are hundreds of yoga asanas to perform that will benefit you.

We just like the ones below because they can help push you to the limit and back again.

1. Paschimottanasana (Seated Forward Bend)

Benefits:

• Improves digestion
• Soothes anxiety and reduces fatigue
• Relieves stress
• According to traditional texts, this pose can increase appetite and reduce obesity

2. Sarvangasana (Shoulder Stand)

Benefits:

• Stimulates the thyroid glands and abdominal organs
• Improves digestion
• Reduces fatigue
• Tones the legs and butt

3. Virabhadrasana I (Warrior Pose)

Benefits:

• Stretches your belly, lungs, and chest
• Strengthens the muscles at the back
• Strengthens the thighs, calves, and ankels

4. Garudasana

Benefits:

• Improves concentration and sense of balance
• Strengthens the ankles and calves
• Stretches the thighs, shoulders, and upper back

5. Ardha Chandrasana (Half Moon Pose)

Benefits:

• Strengthens the abdomen, thigh, buttocks, and spine
• Improves digestion and balance
• Relives stress

6. Bhekasana (Frog Pose)

Benefits:

• Stretches the abdomen and the chest
• Improves posture
• Stimulates the abdominal organs

7. Shalabhasana (Locust Pose)

Benefits:

• Stretches and strengthens the shoulders, chest, and belly
• Stimulates the abdominal organs
• Relieves stress and improves posture

8. Nauka Chalan (Boat Pose)

Benefits:

• Strengthens the abdomen and hip flexors
• Stimulates the kidneys and intestines
• Relives stress and improves digestion

9. Pavanmuktasana (Wind-releasing Pose)

Benefits:

• Stimulates the abdominal organs, thereby increasing their efficiency and improving digestion
• Relieves constipation
• Helps reduce fat in the abdominal area

10. Vakrasana (Half Spinal Twist Pose)

Benefits:

• Helps reduce fat in the abdominal region
• Strengthens the spine

11. Padahastasana

Benefits:

• The abdominal organs are stimulated, thereby improving the digestive health of your body
• Lowers heart beat rate and relieves physical and mental exhaustion

12. Shirshasana (Headstand)

Benefits:

• Tones the abdominal organs and improves digestion
• Strengthens the arms, legs and spine
• Calms the brain and relieves stress

13. Halasana (Plow Pose)

Benefits:

• Reduces stress and fatigue
• Stimulates abdominal organs
• Calms the brain

14. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)

Benefits:

• Improves balance
• Strengthens legs, ankles, and the backs of the legs

15. Vasisthasana (Side Plank Pose)

Benefits:

• Stretches the belly, arms, and legs
• Improves your balance

16. Utkatasana (Chair Pose)

Benefits:

• Stimulates the abdominal organs, diaphragm, and the heart
• Stretches shoulders and chest

17. Setu Bandh (Bridge Pose)

Benefits:

• Gives a good stretch to the chest, abdomen, neck, and spine
• Helps improve digestion
• Calms the brain, and reduces anxiety and stress

18. Dhanurasana (Bow Pose)

Benefits:

• Stretches and strengthens the abdomen and chest
• Improves posture
• Stimulates the organs of the neck and abdomen

19. Ardha Matsyendrasana

Benefits:

• Stimulates the live and kidneys
• Stimulates digestion
• According to traditional texts, this pose increases appetite

20. Bhujangasana (Cobra Pose)

Benefits:

• Stimulates the abdominal organs
• Relieves stress
• Stretches the chest and abdomen
• According to traditional texts, this pose increases body heat and destroys ailments

21. Trikonasana (Triangle Pose)

Benefits:

• Improves digestion
• Relives stress
• Stimulates organs in the abdomen
• Relives backache

Advanced yoga techniques that even beginners can learn

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Why Do We Practice Advanced Asana?

Advanced asana doesn’t translate to advanced yoga. A longtime teacher explores the relevance and benefits of advanced postures in practice, while noting the potential risks of a purely physical pursuit.

I have always been someone who craves a strong connection to my physical being, and I savor the time I spend on the magical 14 square feet that is my yoga mat. The mat has been with me through change in age, moods, careers, and relationships. I have seen myself broken apart and put back together countless times on my magical mat. And sometimes I’ll get on the mat, and just lay there. But I have also learned how to fly, float, and meet myself at the edges of my psyche where I am most afraid, resistant, and vulnerable. I’ve done this exploring the advanced postures that come with time, patience, and practice.

“Advanced asana” is a relative term, and it does not necessarily imply advanced yoga. An enlightened being might rock a one-arm Handstand, but such physical prowess does not imply enlightenment. This is an increasingly muddled distinction, with the onslaught of beautiful people in beautiful and crazy contorted postures seen as way to package, or “sell” yoga. Even I was intrigued when Madonna showed off her serious asana skills and Christy Turlington graced the cover Time floating on her hands in Lotus Pose. Though I was excited, I know plenty who were put off by the display and found it intimidating. Often I see people reject asana photography and ask, “Isn’t yoga supposed to be about relaxing, stretching, and chilling out?

Chilling out is certainly essential, but sometimes it’s not that easy to do. When someone tells me to “just relax,” I tense up more, whereas if I’m given specific directions on where I am holding tension, how to breathe, or where to focus my breath, the chance that I will relax increases. Asana is perfect for this kind of work; it gives you accessible tools to pay attention to where and what you hold on to, and the time and space to work that stuff out. It also gives you strength. The goal of asana—if there is such a thing—is to embody in each shape a perfect balance between strength and softness, allowing us, the practitioners, to be both secure enough in our surroundings and fluid enough not to get too stuck in them.

Variations and degree of difficulty in asana exist so we have places to go and new challenges to meet, and hopefully we start to make connections off the mat. I like to think that the equanimity I find in Tree Pose helps me find determination when standing on shaky ground. Losing a balanced posture can remind me that it’s not the biggest deal in the world to fail or falter. Learning how to breathe in Bound Triangle helps me find space when I feel stuck, whether it’s on a crowded subway or in the middle of a difficult conversation. The frustration I might encounter while attempting an asana that I am unfamiliar with reminds me that tense states of mind and body are impermanent. When I do eventually attain these seemingly impossible postures, my perception of what my limits are shifts; more seems possible.

There’s a lot to be said about what we encounter in the process of practicing advanced postures. When I’m on the brink of something challenging, a lot shows up. For instance, there is a moment I encounter when practicing handstand when I lose my connection to my breath. In the space of a split-second, my mind can become preoccupied with the magnanimity of what I am doing: “Will I fall? Can I stay up here? Isn’t this awesome?” If I stay cluttered in thought, I’ll come right back down. If I can get past these thoughts and back to my breath, the preoccupation dissipates, and I get to hang up there for a while. It is an excellent sensory experience—exhilarating to be on the edge of falling, balancing my whole body over my hands. Body and breath are working together so perfectly that the mind can hang out in the backseat for a while and just go, “Wow.” I become detached enough from the experience just enough to be fully present in it, and then come down ready for the next one.

There’s a different kind of listening we use for the subtle shifts of physical consciousness when the breath untangles the tightness of the body in order to place it into more intricate postures. You become curious to the process, and that inquiry can keep you grounded in reality. There’s an unfolding in the rearrangement. You ask the body if it can go somewhere, and if it doesn’t go willingly, you have to probe, asking yourself, “Is this my ego here that wants to push or can I go a little further?” Ultimately once the ego gets out of the way, you are able to hang on that edge where the mind takes the back seat, and you can savor the moment just enough to not despair at letting it go.

The flip side of a strong emphasis on a physical practice is mistaking the product for the path. There is no advanced asana out there that will “fix” you. Side crow will not make you a better person, father, girlfriend, or wife. Flying up into handstand at every opportunity will not save your soul or your marriage. And if you are just looking to fill up your time on the mat with fancy tricks just to do them, you might want to look into that. Advanced asanas are thrilling destinations for us to create maps towards. We gain insight every time we tread ground, new or old. Just like our morning commute or trip to our favorite place, we see things that have always been there but never noticed when we begin to really pay attention.

This is all subject to the experience and physical needs, limits, and desires of the practitioner. Asana literally means to sit and find equipoise in that seat. Any variations from this are merely different opportunities to find this balanced state. An advanced shape could be Mountain Pose for a student feeling their feet on the ground for the first time, or for a more experienced one who might have forgotten they had feet at all. One of the most advanced things I have learned is that all asanas are simply variations of Mountain Pose and Downward-Facing Dog. The more intricate shapes are just composites of the foundation. Staying interested in how your body moves in these shapes simply gives you access, over time, to more intricate postures. Little things, like how you spread your fingers in downward dog can translate into arm balances if you allow yourself to see the similarities. We are closer than we think to advanced asana—in fact, we are already there. The way to stay there is to realize that we are only and always just visiting.

Five De-Stressing Post-Holiday Yoga Poses

The holiday season has come to a close, and you may have been presented with some stress alongside the joy. Travel, family, preparations, food and celebration are some mixed blessings of the holidays. Focus on the back and shoulders, where we rowers tend to hold tension on and off the water. Incorporate these five yoga poses following the holidays to get you back on track and complement your rowing.

1. Seated pose – Tadasana

Find a seated position that supports a straight spine. If you have the space, start seated on the ground with your hips on your heels and knees slightly wider than your hips. If this uncomfortable for your knees or hips, sit on a pillow or yoga block with your feet to either side.

Focus on how you’re experiencing this moment. Become aware of the details; your posture, your breathing, anything that’s bugging you physically or mentally. Let the stress about whatever is on your mind melt like frost on your windshield. You can return to those later.

Interlock your fingers behind your back, pressing your palms into each other and reach your knuckles to the floor. Slide your shoulder blades down your back while reaching your heart upwards.This pose will reverse any slump in your posture from hours on the erg or at the dinner table.

2. Child’s pose – Balasana

Bring your hands in front of you and walk them forward until your torso lay on your thighs and hips come off your heels slightly. Then bring your hips back to your heels to the lengthen out the low back. Hang here for 3-6 breaths. This releases the muscles that run along the spine, often tired out from stabilizing the boat during windy training sessions this time of year if you’re lucky enough to row this month!

3. Sphinx – Salamba Bhujangasana

Lie with your stomach on the floor propping your upper body on your arms, forearms flat on the floor and parallel to each other with shoulders directly above the elbows. Bring the chest up by imagining dragging your forearms towards your knees and sliding shoulder blades down and back. This returns the lumbar section for the spine to its natural curve, which is often compromised in our sport to get the most bend on the oar.

4. Staff pose – Dandasana

Sit on the ground with legs outstretched. If your hamstrings are tight while on the floor, sit on a blanket or yoga block so your torso can be comfortably upright. You can also sit against a wall to straighten the complete length of your spine. Engage your quads, activating the muscles around your knee caps. Place your hands alongside your hips, pressing through the whole of your palms. Broaden your chest from shoulder to shoulder and activate your core. Attempt to straighten your spine from tailbone to top of the head, even lifting your torso a hair off the floor by pressing your hands into the floor. Try starting with your fingers pointing behind you to open the chest further and to stretch tight forearms. Relax your grip!

5. Supine twist – Supta Matsyendrasana

While lying on the floor, bring one bent knee across the center line of the body. Use the closest hand to the bent knee to apply light pressure on the crossed thigh. Keep both shoulders squarely rooted to the floor. Extend the opposite hand and gaze that direction. Repeat on the other side. Be patient with yourself that one side may be easier than the other especially if you sweep more than scull.

5 Health Benefits of Legs Up the Wall Posture

I love Legs Up the Wall. This posture is one of the most nourishing, grounding and calming poses I can think of, and I have turned to it many times in my own life when I was feeling overwhelmed, tired, or stressed.

What is it?

Basically, Legs Up the Wall posture is exactly as it sounds! You lie on your back with your sit-bones as close to the wall as is comfortable for you. From there, you extend your legs up the wall, so that the backs of your legs are resting fully against it.

In more therapeutic variations of this posture, you may have blocks under your hips to elevate them, creating a slight inversion in your lower belly, and a strap securing your legs together so that you can fully relax and release into the pose, without having to exert effort to hold your legs up.

For the most benefit, I generally like to recommend practicing this pose for at least 10 to 15 minutes, but even just hanging out for a minute or two will suffice. Here are five health benefits of Legs Up the Wall posture.

1. It reduces edema in the legs and feet.

By reversing the effects of gravity on your legs and feet, you can really help to move any stuck or stagnant fluids that may build up there if you have low blood pressure, or spend a lot of time on your feet during your day. In this posture, you will be using gravity to your advantage.

2. It relieves tired leg muscles.

Hanging out with your legs up the wall is one of the best ways to help drain tension from the legs, feet, and even the hips if you have them elevated on blocks.

If you have a strap around your legs, and have given yourself an extended period of time to allow your body to fully relax into the posture, you will find that tired, sore legs will feel a whole lot better once you come out of your posture.

3. It gives you all the benefits of inversion, without the effort.

You most likely know how good inversions are for you at this point—they can help to reverse the effects of gravity on the whole system, help regulate blood pressure, help move stuck fluids, and even help to improve your digestion.

However, sometimes the energetic expressions of inversions like Handstand are too much. We all have times in our lives when we need something that is just fully nourishing, and that is where Legs Up the Wall comes in.

You will still be getting many of the benefits of practicing an active inversion, while also fully resting and surrendering.

4. It is super calming for the nervous system.

This posture is really intended to be a deeply relaxing pose. When you combine a longer hold of Legs Up the Wall with slow, rhythmic breathing, you will be tapping into your “rest and digest” nervous response.

In this state, your body will be actively digesting anything you have eaten, as well as working to heal and repair your body. When you do poses like Legs Up the Wall consistently for a period of time, you may notice that your body feels healthier overall, and that you are better able to find a calm state of mind.

5. It helps quiet the mind.

As mentioned in the point above, this posture may help you cultivate a quiet mind if you practice it for a period of time. By fully releasing and relaxing your body and by focusing on deep breathing, you will evoke a meditative state.

Having the body feel safe and supported is one of the tools that we as yogis use to help reach this peaceful state. As you breathe, surrender and let go, you may find yourself slipping into bliss!