These are a beautiful thing. An especially beautiful thing when eaten in the morning for breakfast with a warm beverage to warm the insides; particularly now with the changing of the seasons into some of the colder months. Smoothies & early morning juices will no longer cut it as the breakfast option! Eating & moving with the changing seasons is so important. Eating with the rhythms of nature brings us into a deeper state of interconnection and balance with life and all that surrounds us. On a physical level eating seasonally is vital because our microbiomes literally change with the seasons in order to digest the food and assimilate its’ nutrients from within that season and location. But, it is equally as important for our energy body to eat seasonally in order to support our wellbeing and inner harmony by creating energetic balance. In the colder months, we want to focus on warming, soothing, grounding, dense and moist foods. Foods that will bring an internal warmth when there is an external coldness. Think root vegetables (for their grounding, warming, and hearty energy) and healthy fats to bring about a deep physical & energetic insulation effect. By living by these principles we are able to move with the environmental changes in order to being deep healing and nourishment to our mind-body. This is why these breakfast muffins are a great breakfast option: they are jam-packed with oats, almonds, coconut, blueberries, dates & healing Ghee (which can be substituted for coconut oil if you would like to make the recipe vegan). The energetic properties of Ghee are numerous, but one powerful property of Ghee is its’ warming & balancing effect on the mind-body. In fact, Ghee is an Ayurvedic superfood. Ingredients:½ cup of raw almonds½ cup rolled oats¼ cup rolled oats¼ cup desiccated coconut1/3 cup of blueberries3 tablespoons of roasted almonds, roughly chopped1 small-ish banana (85g when peeled)40g of dates, chopped3 tablespoons of organic raw cane sugar1 teaspoon of baking powder½ teaspoon fine Himalayan salt1/3 cup of unsweetened soy milk1 egg (can replace with a vegan egg substitute like 1 flax egg or 1 chia egg)1 tablespoon of Ghee (can be replaced with1 tablespoon of sweet molasses (or honey/maple; don’t use bitter molasses as this will make it bitter!)1 teaspoon of almond extractMethod:Preheat your oven to 180 degrees Celsius or 350 degrees Fahrenheit. Grease a muffin tin with some ghee or coconut oil and set aside for now. This recipe makes 6 medium-large muffins. In a nutri-bullet (or high-speed blender of choice) place the raw almonds, ½ cup of the rolled oats (keeping the other ¼ cup aside), the coconut, salt, baking powder, and sugar. Blend on high until everything is in a flour-like consistency. Then place into a big mixing bowl along with the remaining ¼ cup of whole rolled oats. Add in the chopped dates and mix well. Now place the soy milk, egg, ghee, molasses, almond extract, and banana into the blender and blend on high until everything is in a liquid form. Add the wet ingredients to the dry ingredients and mix well. Now add in the blueberries and fold them in gently trying not to burst them too much. Fill the 6 muffin holes and then top each muffin with the chopped roasted almonds and bake for 30 minutes or until a knife inserted into the center comes out clean and the house smells glorious. ENJOY!
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Pavanamuktasana or Wind-Removing Pose is a type of asana that’s similar to several other yoga poses on the basis of nature. Yogis use it to foretell the power and strength of wind from within. Pavanamuktasana helps to remove the toxic gases from the body. Also called the Wind Liberating Pose or Wind Removing Pose, Pavanamuktsana comes from three Sanskrit words. Pavan means “wind”, Mukta means “relieve” or “release”, and asana means “seat” or “posture.”Step by Step InstructionsLie on the back and stretch your legs straightBend the right knee and hold it with your hands, pressing it in the direction of your abdomenExhaling, lift up your head and touch your knee with the chinInhaling, stretch your legs straightPress your abdomen with the left legPress your abdomen with both legs, putting your chin between the kneesFrom this position, swing your body back and forth about 5 to 10 timesSwing your body left to right and vice versa 5 to 10 timesDo this for three to four roundsModificationsThe Wind-Removing Pose is great for beginners. In fact, you should feel very little discomfort and no pain at all when performing it. If you would like to get more comfortable, try these simple modifications:For a deeper stretch, bring the nose to the knee when in full poseClasping both hands around a drawn in leg can be difficult if you have a large stomach or chest. Bypass this by drawing the knee slightly to your body’s side toward the same-side armpit. You could also clasp a yoga strap around the knee before holding onto it with both hands.For extremely tight hips, bend your extended leg’s knee and place the leg flat on the ground instead. Preparatory PosesDo one or both of postures below to build a sequence that leads up to Pavanamuktasana:BridgeFishFollow up posesUse at least one of the postures below to build a sequence that follows up this pose:Belly TwistPlowShoulderstandBenefits Helps pass the gas that’s blocked in the intestinesCreates space for fresh air in your body to enable the maximum use of bodily resources. As a result, there’ll be improved digestionReleases lower back muscles to help relax the bodyStrengthens the abdominal and back musclesStretches a sagging bodyTones up the abdomen, hip, and thigh areaHelps in acid-base level balancing in the bodyTones up the arm and leg musclesDrishti Nabhichakre (Center of the navel)VariationsSalamba Eka Pada Pavamuktasana (Supported One-Legged Wind-Relieving Pose)Dwi Pada Pavanamuktasana (Double Leg Wind-Relieving Pose)Eka Pada Pavamuktsana (One-Legged Wind-Relieving Pose)Beginner tipsKeep the following things in mind while practicing the pose:However simple and easy this pose looks to perform, don’t underestimate it. If need be, get assistance from your yoga instructorThe key to performing this asana is in the inhaling and exhaling part. Make sure you do this for about 3 to 5 breathsAlways start the sequence with a drawn in knee and an extended left leg. Make sure your extended leg is as straight as possible
Get to know our third chakra the ManipuraI taught a Manipura Chakra class last Sunday. It’s something I do twice a year, focusing on a different chakra per class.So whether you know something or nothing at all about chakras, I thought about sharing some aspects of the Manipura (Solar Plexus) chakra with you. All these notes come from what I was talking about during class.We could say that we have “two” bodies, one physical, one energetic. Our chakras are part of our “energetic body.” You can’t see them or touch them, and if you were to open the body you wouldn’t be able to find them, but they exist. Everything in this world is energy, you don’t need to be able to touch it to feel it.There are many, many chakras throughout the body, but there are 7 main ones. I have listed all of them further down the post but now….Let’s talk about the Manipura ChakraThis one is one of my favorites. As stated before, the Manipura Chakra is in charge of your power, self-esteem, and sense of worth and well, who wouldn’t want those to be awakened to find our personal power.This chakra transforms what you wish or desire (sacral chakra) into action. That’s where your power (think about its element, fire) and self-esteem help this happen.Your Manipura chakra is related to your “gut feeling.” You can feel in your belly when something is exciting, the “butterfly” feeling. You can also feel it on your belly when you are nervous or lacking confidence. And you can get that gut feeling when your intuition tells you that something is not right, or maybe when something is the right thing to do.As all the chakras, the Manipura can be out of balance, in balance or there could be an excess of energy on it.Out of balance: Might have difficulty making things happen and trusting when you have to offer.In balance: Confidence, being able to start and finish things, good self-esteem, competent, warm personality, healthy ego.Excess: Need to be right all the time, too critical, unhealthy ego.As all the seven chakras, the Manipura can heal. Some healing practices for this chakra involve physical activities (light up the fire). Starting a yoga practice or any other exercise that gets your body moving, willing to challenge your self, getting out of the comfort zone.Waking up the fire, light up your powerAs you think about your Manipura chakra, all you have to think about is waking up and lighting up your power, think about the color yellow and the fire element. Power is not developed by holding to security, that keeps your fire low, but choosing a challenge makes your fire grow, do something that challenges you.Fire is the spark that ignites and transforms “will” into action, without fire, we stand still. To heal ourselves, we need to regain our personal power. As I mentioned before this chakra develops somewhere from 18 months to 4 years. During that stage, our parents are constantly trying to make us well behaved.As children, we were rewarded for doing what we were “supposed to do” and sometimes punished when we didn’t comply. So we slowly learned to obey and shutter our will. But to heal our Manipura chakra, we need to regain control of our will. How do you make something happen? If you want to make any effective change, you need to exercise your will.Reclaiming your self-esteemWhen our self-esteem is high, we are confident, the fire is burning, the power is there. When low, we find our selves full of doubts and we become still, all those plans and things we want to do just won’t happen, the fire dissipates. We all need ego, at least in a balanced way, for a person with a healthy amount of ego it’s ok to make mistakes because their self-esteem can take care of that.Self-esteem develops from trial and error, as we go out, take risks, succeed and fail. We are not going to be right all the time, there will be mistakes, but as long as we take the results of our actions from a place of power, then our self-esteem will grow, learn from those moments and move forward.Shame, the demonShame is the antithesis of self-esteem. Then greater the shame, the less we feel powerful and the harder it is for our ego to form.Is there something that makes you feel ashamed? Where is it coming from? Does it come from your childhood? Was it imposed by your parents or society? Or is it something you did? Only by diving deep on that feeling and digging into it can you start to get rid of it.Healing your third Chakra, activate ManipuraGive up being safe and accept that there might be criticism, challenge, rejection or failure, it’s ok.Attack the shame demon. Shut up all the side voices on your head.Build a healthy ego.The Seven ChakrasMuladhara/Root Chakra.Color: Red.Element: Earth.Affirmation: I’m safe.Location: Base of the spine.Characteristics: How safe and secure we feel, our sense of survival and the fight or flight response.Developmental stage: Birth to 12 months.Demon: Fear.Svadisthana/Sacral Chakra.Color: Orange.Element: Water.Affirmation: I’m passionate.Location: 5cm below the navel.Characteristics: Relationship with others, pleasure, creativity.Developmental stage: 6 months to 2 years.Demon: Guilt.Manipura/Solar Plexus Chakra.Color: Yellow.Element: Fire.Affirmation: I can.Location: 5cm above the navel.Characteristics: Our personality, self-esteem, sense of worth and power.Developmental stage: 18 months to 4 years.Demon: Shame.Anahata/Heart Chakra.Color: Green.Element: Air.Affirmation: I’m loved.Location: At heart hight.Characteristics: Love to oneself, compassion, worth.Developmental stage: 4 to 7 years.Demon: Grief.Vishudda/Throat Chakra.Color: Blue.Element: Sound.Affirmation: I speak my truth.Location: Throat.Characteristics: Finding our genuine and authentic voice.Developmental stage: 7 to 12 years.Demon: Lies.Ajna/Third Eye Chakra.Color: Indigo.Element: Light.Affirmation: I am intuitive.Location: Third eye.Characteristics: Intuition, mind, ideas.Developmental stage: AdolescenceDemon: Delusion.Sahasrara/Crown Chakra.Color: Violet/white.Element: No element.Affirmation: I am connected to the universe.Location: Crown of the head.Characteristics: Connection to the divine, spirituality.Developmental stage: Early adulthood and after.Demon: Attachment.These are just some take-outs from what I was teaching, there are many more aspects and ways to work, heal our chakras and activate your personal power, but we all start somewhere.Reclaim your power, you can.
Pronunciation: cah-maht-kah-RAHS-anna meaning “the ecstatic unfolding of the enraptured heart” in Sanskrit.Wild thing is probably one of the most beautiful looking yoga postures out there, but don’t be fooled, it takes strength as well as flexibility to perform it. Before we look at how to do this posture lets go through a few things.Camatkarasana and It’s benefitsOpens the chest and stretches the lungs, throat, and shoulders.Builds strength in arms and shoulders and chest muscles.Opens the front of the thigh, hip flexors.Enhances your balance.To think aboutWatch for any sign of discomfort on your shoulder and readjust as needed.Push through the bottom arm and keep pressing the floor away from you.Be mindful about how much you open the chest; you can always stay in a variety of side plank if it feels too much when you add the backbend.How to do it step by stepBegin with the Downward-facing Dog or adho mukha svanasana. Lift your right leg towards the ceiling and bend the knee as if you were going for a hip opener.Slowly, start to shift your bodyweight more into the left hand and foot as you begin to move into a side plank variation. Mindfully, place your right foot on the floor behind the left leg, engage your glutes and lift your hips towards the ceiling.Extend your right arm forward towards the top of the mat and keep lifting through the chest, relax the head and press through the left side of your body up.Hold the posture for a few breaths.Whenever you feel ready to leave this pose, lift your right foot off the floor, bring your right hand back to the mat and move into a three-legged dog for a breath before lowering the right foot down to a downward facing dog.Variations of camatkarasanaYou can also perform this asana from a reversed tabletop position, which allows the supporting shoulder to find more stability when you enter the pose this way.Start by sitting on the floor, feet hip-width distance apart. Bring your right hand back behind you, fingertips pointing away from you. Press your heels on the floor and with the help of your glutes lift the hips as you extend your left arm back behind you coming into a variation of wheel pose.Stay there for a few breaths.To come out, slowly lower your hips down to sit on the floor.Whether you are doing this posture for its beauty or for its strength properties, be sure you listen to your body and pay attention to your shoulders and wrists. These two tend to take a big load as we perform this asana. Once you are there, feel the openness of the chest, the power of your body and allow yourself to breathe, enjoy it!
Sasangasana is an entry-level yoga pose whose name comes from the resemblance of the posture to the spine of a rabbit. Also called Hare Pose, Shasangasana, Shashankasana, or Rabbit Pose, Sasangasana’s Sanskrit names are Sasanga (meaning “rabbit”) and asana (meaning “posture”). Have you been holding your baby for too long? This pose can help you stretch the right muscles. It’s also very important for those who spend long hours studying in a leaning posture. Sasangasana is the opposite of the Camel Pose.Step by StepBegin from the VirasanaHold onto your heels with your hand’s, thumbs outsideTuck your chin into the chest and slowly curl down and put your forehead in toward your kneesPlace your head’s top on your yoga mat. At this point, you should be breathing normallyHold tightly onto your heelsInhale and lift your hips upward towards the ceilingRoll onto your head’s crown, suck your stomach in and pul on your heels.Press your forehead slowly as close to your knees as possible. Again, you should be breathing normallyStomach in, hips up, heels together and shoulders away from your earsInhale and come back up one vertebra at the time ModificationsPlace the hands beside the knees and apply pressure and enter the posture the same way as you were holding the heels. Preparatory PosesBefore practicing Sasangasana, loosen up the spine with cat-cow and other favorite movements for warm-up. Warrior poses and Sun Salutations can also prepare your spine for the pose. Here are some preparatory poses you might want to try out: Ustrasana (Camel Pose)BalasanaVirasanaBharmanasanaFollow Up PosesVirasana BhujangasanaBharmanasanaSimhasana Benefits Lengthens the spineStretches the shoulders, back, and armsStimulates the endocrine and immune systems. Specifically, the pose’s throat lock benefits the thyroid and parathyroid glands. Increases body awarenessCalms the mind and relieves stressRelieves neck, back, and shoulder tensionActivates your digestive systemReduces stretches in the face musclesReduces stiffness of the lower backInduces good sleep, therefore, is great for people with insomnia and just an awesome exercise for evenings after a long day of workIncreases flexibilityHelps in the regulation of blood circulation in the bodyStrengthens the abdomen Helps alleviate sinus and cold symptomsBandhas Jalandhara Bandha
For some people, Supta Vajrasana might seem like torture. However, others consider it a breeze. Also called Fixed-Firm Pose, Supta Vajrasana is a reminder of the different bodies, capabilities, and injuries that various people have. While some can easily slide into the posture, others feel pain in the ankles, knees, and lower back.Step by Step InstructionsSit down in between your heels. Your feet should face upwards and the knees together. Separate the knees a bit if you feel some sharp pain there Place your hands on your feet’s soles with your fingers facing forwardLower back an elbow at a timeLook back and drop back the top of the headSlowly lower the shoulders onto the ground as you slide the elbows out and rest your upper back on the ground. Raise your arms overhead and latch onto the opposite elbowsPress down your arms and shoulders, bringing them flat onto the floorTucking your chin into your chest, press back with your arms. Lift your ribs up to feel your chest stretchSimultaneously ground your knees and feel the stretch along your stomach, hip flexors, knees, and front thighsRelax deeper into this pose by breathing, bringing your knees nearer together on the ground and pressing your buttocks into the floor.Listen to the knees. If need be, support your body’s weight with your handsBreathe and hold for about 20 secondsCome out of this pose in the reverse direction of how you entered into it, using an elbow at a timeThe first step is just to sit in Vajrasana.The second step just to come down on your elbows.Possible BenefitsImproves blood circulation to the liver, pancreas, kidneys, and bowelsRebuilds lower spine, knee, and ankle flexibilityLubricates the joints and increases circulation thereStimulates the spleen, thereby helping to boost the immune systemHelps in the stimulation of the lymphatic system, especially the armpit’s lymph glandsHelps to alleviate digestion problems like gas, indigestion, and constipationHelps to remove excess calcium deposits, scar tissues, and arthritic starts from knees and anklesMinimizes menstrual painCan help with gout, sciatica, rheumatism, and varicose veinsImproves sexual longevity as one agesTones and slims the thighsFirms calf musclesStrengthens the abdomen and lengthens abdominal musclesHelps to relieve lower back painBeginner TipsAs a beginner, especially from the western world, you might find it tough sitting on your heels but this is normal. Just like many other poses, you may take weeks or years to perfect the Firm-Fixed Pose. However, don’t be in a hurry. Just work your way into it slowly. If you’re an athlete that’s suffering from a knee injury, this asana can help rebuild the joint’s natural flexibilityAlways maintain proper alignment. Heels should touch with the hips. This ensures even stretching of the knees and ankles’ ligaments, building balanced flexibilityDon’t change your feet’s position to compensate in the pose. Maintain your ankles straight and let our toes point to the back wallIn case you feel pain, correct posture depthRemember to keep the knees on the floor all the time
Kumbhaka pranayama is one of the traditional pranayama’s breathing exercises of Hatha yoga. Kumbhaka (kuhm-BAH-kah) is Sanskrit word that means pot. This is not just any pot but the human torso as seen as a pot with two interiors (one at the throat and the other at the base of the pelvis).It is practiced in two types: antara and bahya. Antara (ahn-TAH-rah) is Sanskrit for interior while bahya (BAH-yah) is Sanskrit for outer. These two retention techniques are therefore practiced on the inhale and exhale respectively. In this tutorial we focus on Antara (the pause between the in and out breath).Kumbhaka is practiced at first in a 1-1-2 ratio so whatever you’re inhaling is for, you hold your breath for the same amount and exhale is the double amount. When you become comfortable in stage two the ratio becomes 1-2-2, then 1-3-2 and final step 1-4-2 so if your inhale is for 10 you hold for 40 and exhale for 20. Step by StepStart by sitting in a comfortable meditation posture. You can do the Sukhasana (easy pose) for instance. If you are unable to sit in any of those postures, you can sit on a chair. Ensure that your back is straight with the spine, neck, and head aligned. Place your hands on your knees in jnana mudra. You may also place one hand on your chest and the other on the abdomen. Close your eyes.Start by doing simple natural breathing. Breathe naturally through both of your nostrils. This will help you to gain control of your breathing and prepare your body for the practice.Antara Kumbhaka – this is internal retention. Start by taking a deep breath to the count of five. Counting should be done in the mind or you can use your fingers or use a metronome as help. After you have filled your lungs with air, tuck your chin into your chest in jalandhara badha, close nose with thumb and ring finger, hold your breath to a count of five.Release hand and lift head, exhale normally through both nostrils. Exhalation should be done for double count 10 as in this example of ratio 1-1-2Repeat cycle for 10 – 15 minutesKumbakha tutorialKumbhaka together with other pranayama techniquesKumbhaka is very well practiced together with ujjayi (victorious breath) pranayama. Combining the two can bring in more benefits for you. To perform ujjayi, first, inhale normally to gain rhythm. Then constrict the throat muscles on an exhale. Inhale filling your lungs to capacity.On the exhale let the air pass through the constricted throat muscles as you make that soothing HAAAH sound. To combine this with kumbhaka, hold your breath after the inhalation for internal retention and after inhalation for external retention.Repeat for the number of cycles needed or for the duration you want to practice this technique.Breathe naturally as you finish the pranayama. Ensure you breathe through both nostrils and slowly without haste or jerking breaths.VariationsBahya Kumbhaka – this is external retention. To practice this, take a deep breath, to the count of five. Now exhale deeply but slowly also to the count of five. Hold your breath when you are done exhaling. You should also hold the breath for the same duration as inhalation and exhalation. Endeavor to make the three steps all be the same duration.Percussions KumbakhaKumbhaka has to be practiced in a relaxed state of mind to revitalize the nervous systemDon’t hold your breath by force, don’t go beyond your capacity.Don’t practice Antara Kumbhaka before mastering puraka(inhale) andrechaka(exhale), start with ujjayi or other techniqueDon’t practice Bahya Kubakha before mastering Antara KumbakhaAlways practice sitting or laying down, never standingPractice this pranayama on an empty stomachPossible BenefitsThis pranayama is believed to strengthen the diaphragm as you hold your breathe deeply and hold your breath.It is also very good at increasing lung capacity due to the deep inhalation.Kumbhaka pranayama cleanses the respiratory system. It cleanses the residual air or dead space air and alveolar air.It activates the respiratory center in the brain. This is due to the increase in carbon dioxide during retention which triggers the brain for better oxygen retention and interchange.Increases oxygen retention and the amount of oxygen in the blood. This, in turn, improves health and enhances concentration. When your body is yearning to take a breath when in retention, your body focuses on that which improves the concentrationThis pranayama relieves the body and the mind of stress and anxiety. It clears thoughts and enhances memoryIt reduces strain on the circulatory system of the body.It is very ideal as pre-meditation pranayama. It settles the body and the mind grounding it and preparing it for meditation.It can relieve complications such as blockage, acidity, gastric problems, allergies, asthma, constipation and problems with reproductive organs.BandhasThe three major bandhas Mula bandha, Uddiyana bandha, and Jalandhara bandhaparticularlyused here in the Kumbhaka practice when holding the breath. As a beginner practice, only Jalandhara bandha until you master the technique.Beginners TipsFor beginners first, focus on mastering Antara kumbhaka and start slowly with holding breath for a few seconds.Ensure that you keep your mouth closed throughout the entire pranayama. Opening the mouth messes with intake of air and retention so you do not get the full benefits.Watch the rhythm, if it is disturbed by holding your breath you have gone too far. If it is undisturbed the practice is correct.This pranayama should not be practiced by children under the age of 12 years. It also should not be performed by people who have serious cardiac and hypertension problems. As you become proficient and master the technique, increase the duration with which you inhale, exhale and hold the breath.Other breathing exercisesBefore attempting Kumbhaka a regular practice of other pranayama exercises is recommended such as:Anuloma viloma: alternate nostril breathingBhramari pranayama: humming bee breathUjjayi: Victorious breathBhastrika Pranayama: bellows breathDictionary Kumbakha pranayamaKumbakhka:”pot” or “breath retention”Antara: “interior”Bahya: “outer”Kevala: “by itself” “whole” or “complete”Puraka: “inhalation”Rechaka: “exhalation”Jalandhara bandha: “throat lock”
Today, there are several yoga styles practiced in the west. Hot yoga is one of these styles that have its roots in Hatha yoga and it is based on the philosophy that says practicing yoga in a heated environment can help a yogi to achieve more benefits then practicing in room temperature. Benefits like reducing anxiety and stress are good with all yoga practice but maybe especially when practicing hot yoga and particularly good for the heart and lungs.During a hot yoga class, the yoga studio is usually heated up to 40 C (105 f), and the humidity level is increased to 40 %. So be ready to sweat and be challenged both mentally and physically during your hot yoga class. So…why use heat?The artificial humidity and heat help the body to get rid of toxins by increasing blood circulation and activating the lymphatic system. Additionally, the heart rate increases when practicing yoga in a heated environment. This, in turn, increases the metabolism rate and cardiovascular activity, which helps in weight loss and toning the body.The heat also promotes relaxation, boosts the immune system, and addresses problems related to chronic pain. Furthermore, the heated environment helps the yoga student to learn how to let go, and surrender the attachments to external distractions. As a result, the student can practice mindfulness, which is a primary yoga pillar.”In study from Texas university, the researchers found that heart health, as measured by blood vessel function, improved significantly in both yoga groups Hot yoga and regular yoga practice (it didn’t change in the control group), which may suggest that it’s the yoga itself and not the heat that has an effect.”Health benefits of hot yoga are similar to the benefits that you can achieve from regular yoga practice. Some of these benefits include reduced stress hormone (cortisol levels), chronic pain and blood pressure. Hot yoga also helps in improving flexibility, strength, balance, stamina, cardio, and then your overall emotional health.Scientists argue that artificial heat can mask injuries, and this can improve the flexibility of the student. As a result, the student can be able to perform postures that are more complex. However, hot yoga isn’t for everyone. People with some existing medical conditions should seek medical advice first before attempting to practice hot yoga. Women’s health – Pregnant women should avoid practicing if they are not used to the heat and the practice and should always consult with midwife first. Here is the beginner’s guide to the common types of Hot Yoga.Bikram YogaHeat index: How hot is a Bikram yoga class? The room is heated to 105 degrees F and 40% humidityMost yoga studios offer yoga classes in a hot or warm room. However, Bikram yoga is a completely different yoga style. Technically, Bikram yoga is a type of Hatha Yoga, which is a traditional style of yoga that involves breathing and postures.However, Bikram yoga isn’t all about a yoga style. It is an experience, which has thousands of followers across the world. Each Bikram hot yoga class consist of the same 26 set of yoga postures and two breathing exercises, This sequence is designed as a “yoga for beginners class” and it happens in a room of 105-degrees. A certified Bikram instructor usually takes the yoga students through the yoga poses. However, you should understand that the postures and the heat can present different challenges to the yogis than any other traditional yoga style, More of a mental challenge than you think. Bikram Choudhury designed Bikram yoga in the 1970s, under the supervision of Bishnu Ghosh, who was his guru. Since its creation by Bikram Choudhury, many Bikram studios have come up in different parts of the world. These yoga centers can be found in most part of the world. Irrespective of its location, every 90-minute Bikram yoga class consists of the same sequence of postures, like the standing bow, Standing head to knee, cobra pose, tree pose, triangle pose, and half-moon among others. The heat in the yoga classes assists in stretching muscles, sweating out toxins, as well as improving blood circulation in the body. Also, Bikram yoga assists in weight loss.Choudhury says that these poses can systematically move fresh, and oxygenated blood to every part of your body, to every fiber and organ. This, in turn, boosts the flexibility of the practitioner. The traditional pose series in Bikram yoga doesn’t include the inversion poses, like headstands practiced in yoga classes. These poses can be challenging for yoga beginners, and they will require some time to learn the poses.Every Bikram yoga class starts with standing deep breathing Pranayama and finish with kapalbhati. During class mostly consist of normal breathing through the nose. In backbends can practitioners follow the 80-20 breathing technique, the yogi takes a full breath and enters the pose. Then, the yogi exhales/inhales the top 20% of the air in the lungs, continuously breathing through their nose, in that way help to keep stability in the pose. Tips on how to benefit from Bikram classesGet ready – start hydrating your body 24 hours before your yoga session and don’t eat anything 1-2 hours before your yoga hot class. Also, don’t drink too much water minutes before your hot class starts as this can make you uncomfortable during the entire yoga session. Choose suitable clothing – ensure that you choose a comfortable outfit, that won’t inhibit your movement when you start to sweat. It is advisable to wear less outfit as possible. Men can choose to wear spandex shorts, while women shorts and a sports bra or flexible tank top.Carry water – don’t forget to carry a bottle of water because you will need it for rehydration during your session. However, it is important to hydrate your body correctly before entering the yoga class because some teachers do not allow breaks during the poses. Speak up – let your yoga teacher know if you have any existing medical conditions of prior injuries. Experienced yoga teachers can teach different variations to assist in reducing stress on particular body parts. Also, these variations can make your moves easier, depending on your needs.Listen to your body – it is essential to understand that you are not competing with anyone during your yoga session. Therefore, go at your own pace, and take breaks when necessary to avoid hurting your body.Ease out – you can choose a sports drink or coconut water to restore electrolytes and fluids in your body after the yoga session. Do not forget to take a banana too. Healthy eating usually come naturally, it is one benefit of hot yoga, with that comes heart health and weight management.Baron Baptiste Power YogaHeat index: How hot is a Baron Baptiste Power yoga? Studios are heated to 90-95 degrees FBaron Baptiste Power Yoga represents leadership, service, community, transformation, and possibility. This happens when you are or not practicing yoga. Walt Baptiste, together with his son Baron Baptist founded this yoga style in 1940. The yoga training of Krishnamacharya, and his two students Desikachar and Iyengar inspired the physical parts or asana of Baptiste Power Yoga.It is said that…Baron Baptiste studied with Desikachar and Iyengar when he was young. He then proceeded to use what he learned from the eastern yoga teachers to develop his yoga style – Baron Baptiste Power Vinyasa yoga. This form of yoga empowers, strengthens and stretches the body and mind of modern, western yoga practitioners. The pillars of Baptiste Power YogaBreath – ujjayi is the primary pranayama that is used in Baron Baptiste power yoga. It helps in slowing down your breath, and help you make and keep the breath deep and powerful when doing challenging poses. Short and shallow breaths can trigger flight or fight panic impulses in your body. Therefore, it is important to keep your break deep and long as this assists you in remaining calm.Heat – a Baron Baptiste power vinyasa class should have a temperature of 90 – 95 degrees. This temperature assists the students to fuel their tapas (internal fires) for a sweaty and loose practice.Flow – the Baron Baptiste yoga has a vinyasa style flow, where you yogi’s movement is connected to their breath. Yogis are encouraged to practice this style every day. Although Baron Baptiste power yoga doesn’t have a fixed sequence of poses, most yoga classes follow a particular pattern. Most classes start with several sequences of Surya Namaskara, which has a room for variation. The yoga teacher then proceeds to standing sequences, which include vinyasa flow. The yoga classes comprise of hip opening, back bending, and abdominal work.Gaze – also known as Drishti, is concentrating at one place as you practice your yoga poses. This is an essential area of Ashtanga yoga, where students learn drishti as a part or alignment in each asana. But, in Baron Baptiste power yoga, drishti isn’t specific in each pose. Here, students learn how to fix their eyes on parts that do not move. In addition, they are supposed to keep their eyes soft as this allows them to bring their concentration inward.Core stabilization – this is also known as uddiyana bandha. In Baron Baptiste power yoga, this refers to constantly pushing in your belly button towards your spine. This happens during the entire practice, but it’s not similar to the uddiyana bandha practiced in light yoga. Core stabilization provides support by engaging the core strength and balance. Health benefits of Baron Baptiste power yogaBy practicing this hot yoga style, you get to stretch, transform, and strengthen your body. As you practice the Baron Baptiste power yoga style in a heated room, you are challenged and encouraged to explore different possibilities within your body. Anyone with athletic abilities should try practicing Baron Baptiste power yoga.”Practicing Baron Baptiste power yoga will help you realize that it has the power to transform communities, lives, and the entire world.”Moksha Yoga (Modo Yoga)Heat index: How hot is a Moksha yoga class? Studios keep the temperature around 103 degrees FThis is a rather new yoga discipline that also belongs to the hot yoga group. Yoga teachers Ted Grand and Jessica Robertson founded Moksha yoga, in 2004 in Toronto, Canada. This yoga style consists of a sequence of yoga poses, practiced in a heated yoga room. Moksha yoga has three levels of yoga classes, where each class lasts for around 60 – 90 minutes.The typical Moksha yoga series starts with savasana, which is a resting pose done at the end of a yoga class. Next, you perform standing poses, followed by savasana, which are followed by on-the-floor poses. These poses help in opening and strengthening the lower body muscles. The yoga class then ends with another savasana.Just like the other styles of yoga, Moksha yoga assists in toning and strengthening your muscles, calming your mind, and improving flexibility. Besides, sweating out during a Moksha yoga class assists in detoxifying the body.So, what differentiates Moksha yoga from Bikram yoga?Since both Moksha and Bikram yoga falls in the hot yoga category, how do they differ? Moksha yoga follows a particular sequence of postures like a framework. However, this yoga style is more flexible when it comes to changing sequences, timelines and class types.Many yoga students like practicing both Moksha and Bikram yoga. They confess that they like the exhilarating feeling and heat you get from a sweaty yoga class. Both Moksha and Bikram yoga have their structure and philosophy.Moksha yoga students find this yoga style to be less intimidating and more cheerful compared to other traditional yoga practices that have an extra serious tone. However, this depends on the yoga class, instructor, and studio. According to Moraghan, Moksha studios are fun and lighthearted. Moraghan says that they keep the yoga classes that way to make everyone feel welcome and experience the fantastic yoga benefits. Just like the other yoga practices, Moksha yoga sequences provide lifelong health. In addition, people with different abilities can access these yoga sequences. So, are you ready for Moksha Hot yoga?Experts in Moksha yoga recommend beginners to start with the regular 90-minute hot yoga class. This might seem intimidating for beginners, but they get used to it as practice more. However, the most important thing is to relax, and enjoy yourself as you practice these poses.”Moreover, do not forget to inhale and exhale as you practice the poses.”Since you practice Moksha yoga in a heated room, it is important to teach yourself how to breathe. Always take measured and calm breaths, as they are critical to your yoga practice. Your yoga teacher will encourage you to let go of everything, and focus on your practice.CorePower YogaHeat index: How hot is a CorePower yoga class? CorePower offer a variety of classes with a temperature between 93 – 105 degrees FCorePower Yoga is among the most vigorous and multi-disciplinary yoga styles that empower and strengthen the mind, body, and spirit. Practicing hot yoga assists yoga students to learn how to communicate with their mind and body. Also, students learn how to access their spiritual core, which helps them in achieving inner power. This inner power gives the students the foundation to access their mental power that helps in focusing during yoga practice. Also, the students access their physical power, which is vital for performing difficult yoga poses.CorePower Yoga is also known as power vinyasa yoga, and many consider it an Ashtanga yoga style. Beryl Bender Birch, who was an Ashtanga Yoga teacher, is the one who named this yoga practice “CorePower Yoga.” The style was introduced to the west by disciples of Sri K. Pattabhi Jois, who was a famous Sanskrit professor. Pattabhi shared his philosophies and knowledge on his method of Ashtanga Yoga. After that, western yogis who appreciated the value of Ashtanga yoga began to teach it, and it ended up being referred to as CorePower Yoga.Most Core Power yoga studios provide different yoga class options. These classes range from the introductory (level 1) to advanced (level 3). Mostly, students learn level 1 in a yoga studio with room temperature and then levels 2 and 3 in a heated room. The heat helps in increasing the heart rate and burning calories. Furthermore, CorePower yoga provides hot yoga alternative, which follows the set series of 26 poses in a heated room. This option resembles Bikram yoga.How CorePower Yoga worksThe vigorous and strenuous nature of CorePower Yoga is what makes it work. This helps yogis to achieve the results they desire, without experiencing the normal exhaustion one feels after a workout session. The main reason behind this is that CorePower Yoga contains the meditation and spiritual elements of Indian practice.”CorePower Yoga gives you an opportunity to access both mental and physical practice.”Health benefits of CorePower YogaThis yoga style can provide you with more benefits than what you can get from practicing one yoga style. The reason behind this is that CorePower Yoga involves various disciplines and styles. CorePower Yoga has fast-paced movements, which is a very effective way of remaining physically fit. As a result, you get endurance, strength, and flexibility among other physical benefits.Incorporating breathing exercises in CorePower Yoga helps yoga students to achieve normalized breathing sequences and bigger lung capacity. As a result, students can manage and relieve stress and even deal with respiratory conditions like asthma. When you learn yoga poses and the strategies to focus on breathing, you will be able to learn the different methods for attaining inner focus and calmness.The Barkan Method Heat index: How hot is The Barkan method? The room is heated to 95-100 degrees F This yoga style originated from Calcutta, India. Its founder, Jimmy Barkan received certification from Ghosh’s college in India, and he was the most senior teacher in Bikram yoga. The yoga classes in Barkan method are conducted in a heated room. This helps in stretching and strengthening different parts of the body. Practicing this style helps to achieve essential balance, and it also restores your body to optimum health. When you practice this style consistently, you will experience mental, physical, and spiritual harmony in all areas of your life.The effects of Barkan methodPhysical – the yoga postures in this method work both externally and internally. The postures help in improving your heart, kidneys, spleen, and intestines. Also, your joints, tendons, ligaments, and muscles benefit from this method.Mental – the discipline in Barkan method strengthens your mind. This helps in eliminating anxiety, stress, and depression. This method helps you to achieve a calm mind, a quiet brain, and deep relaxation. Spiritual – when you calm your mind and strengthen your body, you make yourself ready to undergo a transformational experience. Barkan method helps in balancing the body, nourishing the soul and quieting the mind. Other types of yoga in the heatThere are yoga studios that offer other types of yoga and exercises in a heated yoga studio. These types can be Yoga to the people, Evolation yoga, Hot barre, Hot Pilates, Hot Power Fusion, and Hot Vinyasa, body sculpt, and many others Are you missing some yoga that is practiced in the heat? Please comment below and we add it to the list.
Suzanne Kramer 