LEGS CRAMP AT NIGHT

THIS IS WHY YOUR LEGS CRAMP AT NIGHT (AND HOW TO STOP IT FROM HAPPENING EVER AGAIN)

Many people suffer from leg cramps or nocturnal leg cramps which usually appear during the night. The pain is severe so it will wake you up in the middle of the night and it occurs due to prolonged inactivity. It usually appears in the lower leg but sometimes it appears in the feet and thighs. The pain can last for few seconds and sometimes for couple of minutes. Even when the pain is gone the muscle soreness can be felt the whole night and the following day as well. Men and women can suffer from leg cramps and they usually appear over the age of 50.

Nocturnal cramps and restless leg syndrome (RLS) happen overnight which is the only similarity between these two conditions. There are various differences between leg cramps at night and restless leg syndrome, as:

1. When you move the leg in RLS you feel relive – you shouldn’t move the leg in nocturnal leg, instead stretching is recommended.
2. RLS does not cause pain or cramping, while nocturnal leg cramps do.
3. RLS is more of a discomfort or crawling feeling in your legs.
4. If you suffer from RLS you will want to move the legs, while nocturnal leg cramps prevent movements.

Causes and risk factors of leg cramps at night.

The reason and cause of nocturnal leg cramps is still undiscovered, but potential causes and risk factors are:

• Over-exertion of the muscles in the leg
• Standing or working on concrete floors
• Sitting for prolonged periods of time
• Sitting improperly
• Alcoholism

Medical conditions, too, can cause nocturnal leg cramps, such as:

• Pregnancy
• Dehydration
• Parkinson’s disease
• Endocrine disorders like diabetes
• Structural disorders like flat feet
• Diuretics, statins, beta agonists
• Neuromuscular disorders

Treatment and prevention

The treatment for leg cramps is linked with the cause. So, if the reason is dehydration the solution is to stay hydrated.
You must be sure that you do not suffer from magnesium or potassium deficiency as it causes muscle cramping.

• First you have to stretch your legs before going to bed,
• Do water exercises to make your leg muscles stronger.
• Wear ergonomic shoes and not high heels.
• Use horse chestnut, which is proven to increase blood flow in the legs.
• Take a relaxing, warm bath before going to bed to get rid of any muscle tightness.
• Put warm pad to the affected area.
• Try acupuncture treatment.

What to do when spasms happen

It is very important to know what to do when the spasm suddenly happens during the night. You can relieve pain in the moment and afterwards. Below, there are a few tips how to help yourself in those moments:

1. Put your both legs in front you while you are sitting on the floor. Then bend your feet and point your toes toward your knees – you may need to pull on your feet to stretch out better.
2. Get up slowly and turn around a bit – shaking your legs can likewise improve blood flow.
3. Carefully rub the region with circular movements.
4. Consume a tablespoon of yellow mustard to relieve discomfort.

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Back to Basics: The Ancient Origins of Meditation

Is it just me or are meditation classes popping up at the same pace froyo shops did in 2005?

Meditation might be the newest wellness “trend,” and I personally love teaching meditation classes—but let’s be honest, this practice is far from new, and human beings around the globe have been meditating since the dawn of day.
This article on Deepak Chopra’s site, shows that the earliest origins of meditation date back to 5000 BCE, and the first recorded evidence of meditation dates back to 1500 BCE—stemming from the heart of ancient India.
While a strong group meditation practices might be new to the West, these sessions have been taking place in the East since 600 BCE, especially in Taoist China and Buddhist India.
Keep in mind that this pre-dates the work of Rene Descartes (1596-1650), who is said to be the “Father of Modern Day Philosophy,” and is listed as one of the Top Greatest Philosophers in history in this Listverse article.
Rene Descartes is the man who popularized the idea and belief that the mind is stronger than the body—a concept that is regularly mentioned, talked about, and practiced in today’s mindfulness courses and yoga practices.
So what has opened the door to this modern influx of meditation studios and meditation classes? The influx of meditation coverage by the western media.
Chopra’s origins of meditation timeline shows that as an influx of books surrounding mindfulness came out in western markets in the late ‘90s, the practice of meditation in the west began to rise.
Books such as Eckhart Tolle’s The Power of Now, and Deepak Chopra’s The Spontaneous Fulfillment of Desire, sparked media conversations surrounding the topics of mindfulness and meditation. This topic has made it as far as Oprah Winfrey’s TV shows and has been the topic of streams of conversation on the conservatively facing Fox News Network.
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So, what do you need to know about meditation?
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• It’s not a fad, the practice predates the emergence of modern day religions and the development of the modern English language.
• It’s a non-denominational practice, as it is not associated with any one religion.
• Group meditation is a practice so old that it can be considered the “original” form of mindfulness.
• Meditation is now more easily accessible, so you have every opportunity to connect with ancient mindfulness techniques, whether it is via YouTube or in a class.
• There are a variety of meditation techniques (visualization, grounding, mantra meditation, and many more) for you to try, test, and embrace.

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Yoginis in Bikinis: Will Social Media Ruin Yoga?

  

Yoga teachers often lament that social media has reduced yoga to a daily "yoginis in bikinis" photo competition.

While there is some truth to that, the fact remains that Facebook, Instagram and YouTube have inspired and taught yoga to hundreds of thousands of people around the world, many of whom would otherwise have no contact with yoga at all. 

There is also more racial, age, and gender diversity online than offline, and entirely new practice styles have been born.  
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Is it traditional yoga? Maybe, maybe not—but is yoga reserved only for fundamentalists? 
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Is their perfect alignment on social media? Not always, but isn't the quest for perfect alignment just as fleeting as the quest for perfect abs?  This belief that you can only learn yoga in person, face-to-face, is commonly stated—and yet rarely practiced. For example, look at one of the most influential yoga teachers ever: BKS Iyengar. Nearly every yoga student has studied his work, and yet how many actually took a class with him? Even more telling, how many students have taken any traditional Iyengar-style classes at all? 

Considering the scope of his influence, the number is shockingly low. 

So how did Iyengar have such a big impact? He wrote a stack of really great books and took a bunch of photos. Books were the media-of-choice at the time. Students read his work, learned and were inspired, and then they incorporated that into their own practices.

Inexpensive publishing has always been the key to the democratization of education, and this is especially true in yoga. Instead of needing 3 months and thousands of dollars to run off to Pune, India to meet the master, you could buy his book for $14.95. Is it as good as the real thing? Surely not, but it's 1000x's better than nothing. 

Traditionally, yoga in the West has been exclusive and elite. To write off social media as "not good enough" or "not real yoga" is a move backward toward yoga elitism of years gone by where a select few were the gatekeepers of knowledge, teacher certifications, and authentication. No, access? No, money? Sorry, you were out of luck.

Years ago, that system made some sense. Yoga teaching and inspiration just didn't scale. Today, we have inexpensive technology that allows for the spread of yoga to be nearly instantaneous. I'll be the first to point out that with the good comes plenty of bad, but it's very easy to find the teachers that you connect with and ignore those you don't. 

So how does a modern yoga student navigate this digital publishing explosion? It's really simple: follow the teachers that you want to learn from, and block (yes, block!) those people that for whatever reason drive you crazy. You wouldn't keep a book you detested in your back pocket, so don't allow anyone into your newsfeed unless you want them there.


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How to lower cholesterol naturally

How to lower cholesterol naturally

The causes of high level of cholesterol can be varied in nature. It can be due to foods consumed by an individual. It can also be due to the excessive hard drinks that a person consumes. It is not a disease, but it can really cause many other diseases. Thus one having high level of cholesterol needs to be very careful regarding his/her health. Here are a few natural ways by which one can lower the cholesterol level.

1. Orange juice is tasty and healthy

Freshly squeezed orange juice is known to lower the level of cholesterol in human body.  One orange a day in the morning can do magic.

2. Herbal tea helps a lot

If you think that your cholesterol level is more than average then you can prepare an herbal tea. It should contain peppers, ginger, and luke warm water. After that you need to add honey to it and the tea is ready to be consumed.

3. Ginger is an effective medium

Ginger is a natural way to reduce cholesterol and as it thins the blood helping in effective circulation, it becomes much easier for the blood to reach different parts of the body which in turn prevents several diseases.

4. Chromium is an effective mineral

Chromium is an effective mineral to help you reduce cholesterol. Chromium also helps you to maintain your blood sugar level through the proper utilization of insulin. Hence, you can try and consume chromium pills or keep foods that contain chromium as a part of your diet.

5. Grapes, a natural way to reduce cholesterol

Grapes can be really helpful as a natural way to reduce cholesterol. The skin of the grape consists of a compound which really helps in the lowering of the cholesterol.

6. Consume red yeast

You can consume red yeast in order to reduce the cholesterol in your blood in a natural way. Red Yeast is effective in cutting down the level of LDL and that is good for your health.

7. Consuming oatmeal can be helpful

Oatmeal though sometimes not good to taste, is a rich source of soluble fiber that helps in lowering as well as dissolving the cholesterol in the blood. Other than oatmeal, you can also consume legumes and other food items which contain soluble fiber.

8. A glass of red wine is good

You can have a glass of wine which raises the HDL level which in turn helps you to lower your cholesterol level. Also, having red wine helps you to feel fresh as it has got anti-oxidants to help you stay healthy.

9. Exercise is the key to stay healthy

If you are planning to lower your cholesterol level, you should try out exercising. You can try out jogging in order to get some fresh air to your lungs. You can also try stretching and similar other exercises.

10. Take food in small quantities

You should take several meals during a day, instead of taking just two meals a day. This helps you to fight your cholesterol level in a natural way.

Hence, try these ways out to have a good and healthy life that is without the accumulation of huge amount of cholesterol in the body.

Hot Yoga During Pregnancy | How to Approach it and Why Continues

Pregnancy is a precious time to practice the true essence of yoga; embrace humility, shed the ego, and surrender to what is.

Focus on the beautiful connection with your baby as you immerse in the union with your victorious breath. The more you can connect within, the more you can unite with the magic of the universe. I would like to share my recent experience practicing Hot Yoga while pregnant to lift some of the fog that can hover over Hot Yoga during pregnancy. My advice is built on education and experience as a dedicated and passionate Hot Yoga teacher and student for over fourteen years.

How to approach your Hot Yoga practice while pregnant:


1. Not for beginners. Have an established regular practice prior to pregnancy, so your body is already acclimated to the hot room and the postures. Hot Yoga, along with all other forms of intense exercise, is not recommended to initiate during a pregnancy.

2. Keep the mind quiet and listen to your body. Your body is a vessel of wisdom. For some, the hot room might not feel good and for others, like myself, it felt fantastic.

3. Consider skipping the first trimester. I skipped my first trimester in the hot room due to having had a couple miscarriages already and wanted to play it extra safe. It is a personal choice since it is a sensitive time during your pregnancy. Talk to your doctor and teacher, and implement first trimester prenatal modifications. It is essential to listen to your body during this early stage, as in tip 2, and see if the hot room feels okay. It is a nice time as well to establish a nurturing private home practice if you don’t have one already, which will come in handy when your baby arrives.

4. Use modifications. Stay current with modifications for the different stages of pregnancy. Many of the modifications are common sense, like don’t squash the baby!

5. Extra hydration. Always stay well hydrated before, during and after class. Treat yourself to extra refreshing coconut water to ensure you are soaking in those electrolytes.

6. Don’t overdo it. Make sure your face does not become bright red and your breath laborious. Take as many breaks as you need: stand in stillness or sit down. Be in a cooler area of the room, which is usually by the door, and that way you can open it or leave for a break if needed, without disrupting the rest of the class. Also, be mindful of the impact of hormone level changes, particularly relaxin, which soften the connective tissue, ligaments and tendons, so be careful you do not over stretch.

7. Be informed. When you talk to your teacher, make sure your teacher is well educated with Hot Yoga and has had proper instructions for pregnancy. Seek those who have Hot Yoga as their area of expertise, just as you would with other styles of yoga. I am mentioning this because there is quite a bit of misinformation out there.

8. Do what is right for you. No matter what others advise you, do what you are comfortable with. If Hot Yoga does not feel right, don’t do it.


Why continue your Hot Yoga practice during pregnancy?


1. Physical strength and flexibility. Strengthens the joints, muscles and all systems of the body, including keeping the hips and spine healthy, strong and flexible, and improves the lung capacity and breath control.

2. Blood flow. The heat helps open up any tightness and increases circulation to all areas of the body, by the dilation of the capillaries. It purifies, massages and rejuvenates.

3. Being present. Sharpens the mind and forces one to be very present with the breath.

4. Mental strength. Gain tremendous perseverance and determination.

5. Peace. It provides the ultimate state of calmness for the day.

6. Rest. Improves sleep.

7. Fortitude. Hot Yoga teaches you how to breathe in a stressful or uncomfortable situation as you face postures that might feel challenging. What a great preparation for birth!

8. Acceptance. When you are dripping with sweat, heart rate is up, and simultaneously can maintain a controlled calm breath, then you can truly let go and surrender to what is. Hot Yoga has amazing health benefits for everyone, and it is no different when you are pregnant. In most proper Hot Yoga studios there are good air ventilation systems so your sweat cools you down and your core body temperature does not change. It is different than sitting in a hot tub where you can’t sweat to cool off.

Throughout my pregnancy I was energized, slept well, had no back problems, was able to teach my full yoga schedule, and stay relaxed with the ebb and flow of life. You never know what may happen with your birth. Yoga keeps you strong, determined, calm and accepting for whatever your birth experience may be. Enjoy connecting with your baby as you move through your asanas with your breath on your mat. Yoga is love.


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Shatavari: The Ayurvedic Herb For Women

Shatavari: The Ayurvedic Herb For Women

Shatavari is known to be a great rejuvenative herb which is used in Ayurveda. Its tubers are white, radish shaped, and found in clusters, and its branches are modified into a leafy structure. In fact, the entire plant has a feathery appearance. The stem is woody and dark green, the flowers are fragrant, small and white, and the fruits are fleshy red berries that turn purplish black when ripe.
Shatavari grows in low jungle areas of the tropics. In Kerala, India-Shatavari grows abundantly, and the Ayurvedic physicians have been using its roots and leaves for medicinal purposes for thousands of years- and with good reason.

Shatavari is mentioned under six important rasayanas in ayurveda

Shatavari In Ayurveda
Shatavari is mentioned under six important rasayanas in ayurveda. Rasayanas are those that promote general well-being of an individual by increasing cellular vitality or resistance.
According to Ayurveda, there are three vital energies or doshas in the body, known as Vata, Pitta, and Kapha. These three doshas are delicately balanced in a unique proportion in every individual. Good health can be enjoyed only when this balance is maintained. Shatavari has proved to be extremely effective in restoring the balance of the Pitta dosha, whenever it goes out of sync.

Shatavari- The Women’s Herb
Traditionally Shatavari is considered a woman’s herb and also finds its way into numerous potent male sexuality-centric formulas. It is considered as one of the Vajikarana herbs, and just like Ashwagandha, in men it can readily increase testosterone, semen count, seminal fructose content, erection indexes, and much more. Shatavari is imbued with phytoecdysteroids which can mimic hormones and sapogenins.

Shatavari Benefits For Health
-Shatavari helps women to release extra water weight gained during menstruation.
-It increases the abundance of breast milk for mothers.
-It supports women that have had a hysterectomy by rebalancing hormones.
-Shatavari helps to balance the pH levels of the vagina; cleansing dry membranes so that fluids are balanced entirely.
-Fertility rates increase with Shatavari use since it nourishes the ovum.
-Shatavari can be used by men to reduce impotence.
-Shatavari’s isoflavones, soluble fibers, and complex sugars help with digestion.
-Shatavari aids in treating heartburn and colitis.
-Shatavri is a cooling herb and can help diminish a fever, reduce inflammation, and even reverse stomach ulcers.
-The herb can fight cholera, typhoid fever, dysenteriae, E.coli, and Staphylococcus aureus. These bacteria can cause diarrhea and vomiting.
-This herb also helps to relieve stress. It creates a positive immune response within protecting it from the damage that accompanies stress and the hormones they release.
-Shatavari supports reproductive health by toning and nourishing the female reproductive organs.
-Shatavari maintains healthy hormonal balance.
-Shatavari treats PMS symptoms by relieving pain and controlling blood loss during menstruation.
-Shatavari relieves menopausal symptoms such as hot flashes. By producing estrogens it makes up for low estrogen levels in women who are menopausal or have had hysterectomies or oophorectomies.
-Shatavari supports normal function of the immune and digestive system.

Shatavari Herb Files
There are two varieties of Shatavari, with similar medicinal properties and uses.

Satavari – Asparagus racemosus
Maha Satavari – Asparagus sarmentosa Linn

Botanical Name- Asparagus racemosus Wild and Asparagopsis abyssinica Kunth

Family- Liliaceae

Sanskrit — Shatavari

English — Indian Asparagus, Hundred Roots , Asparagus roots

Chinese – Tian men dong

Rasa (Taste)- Madhura (sweet), Tikta (Bitter)

Guna (Qualities) – Guru (Heaviness), Snigdha (Oily, unctuous)

Vipaka- Madhura – Undergoes sweet taste conversion after digestion

Veerya – Sheeta – Cold potency.



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Will eating after 9 PM cause weight gain?

Will eating after 9 PM cause weight gain?

This is a myth that you can scribble off your myths list. The time of day has no bearing on fat storage and weight gain. The fact is weight gain is a function of total calories consumed v/s a person’s energy expenditure and metabolic rate. Your digestive system religiously does it’s job whenever you ask it to.

The notion of having a fixed cut off time was to program people to stop eating 3 hours prior to hitting the bed, keeping digestion and personal comfort in mind. As the day winds down your metabolism does slow down and a full stomach means asking your digestive system to overwork while it’s trying to shut down. This doesn’t lead to weight gain but going to sleep on a full stomach leads to fitful sleep, gas and indigestion as your digestive functions are working and not at rest.

Also late night eating (binging) normally isn’t fueled by hunger but driven by habit, boredom, tiredness, or stress. Calorie-dense food is far more appealing than preparing and consuming a well-balanced, healthier meal when you’re tired and just want to relax in front of the TV or with friends/family. So you end up with chips, cookies, chocolate, pizza, and ice cream on your plate most days. A fixed time deters many from eating too much of “junk food” at one go. The later you eat, lower the chances that you wake with real hunger and appetite, making you skip breakfast which helps control calorie intake throughout the day.
So finally, your total caloric intake for the day is what matters–not the time at which you eat your calories. Eating late at night won’t make you fat but eat mindfully to satisfy real hunger rather than stress or boredom. In any case avoid overeating as your body will store the extra calories as fat, no matter what time you consume them.

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5 Habits That Lead To Belly Fat

5 Habits That Lead To Belly Fat

There’s nothing quite as frustrating as belly fat that sits around your waist, makes your pants tight and destroys your confidence. If you have belly fat to lose, chances are you’re harboring one or more of these 5 habits.

5 belly fat habits

-Too Much Sugar: Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks, more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.
Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.

-Daily Dessert: There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first belly fat habit, having dessert is another form of having too much sugar and all those sugar calories rapidly turn to fat.Forget eating dessert every day. Save desserts for special occasions, and stick with fresh fruit as your daily after-meal sweet.

Unhealthy Snacking: In recent years snacking has been named one of the best ways to maintain your metabolism. In order to burn fat all day long, there is some truth to eating small, high protein-high fiber meals frequently but for the most part all of this snacking has done nothing better than make us fatter.
Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack. They also contain loads of simple carbohydrates and sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods and quit the habit of ‘snacking’ entirely. If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery.

-Daily Alcohol: Having a drink with dinner can quickly become a fast and steady unhealthy habit. All those alcohol calories are basically sugar and all that sugar is going straight to your belly. It’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.

-Lack of Exercise: This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat, plain and simple. An effective, sustainable and invigorating exercise routine is the ticket you need to dump that fat for good.


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Yoga for Hotter Sex: Chaturanga Dandasana

In this series, we're bringing you the best Yoga poses for better sex. The third pose in this series is Chaturanga Dandasana. 

Sexual Being
No one wants to be in the throes of hot and heavy love making and have to stop because they couldn’t keep their plank up. Arm strength and core integration are important fitness determining factors and they give us the ability to glide through the delights of sex.
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Chanturanga Dandasana is the yogi push-up, and if you do it consistently and maintain good form, it will give you the endurance to go all night long. 
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Riding The Wave
 If you can’t get into and out of a solid plank during a vinyasa practice, you are going to feel like a fish out of water. The reality for any yoga practice is not just having flexible hips or an open chest, you also need the strength to hold your bodyweight off of the floor. I call this kind of strength riding the wave because virtually every transition we make physically, both on and off the mat, requires the deep inner power built from holding planks and plank push-up. When we are rolling around in the sheets that same power is translated into the supple, rhythmic flow we know as incredible sex, plank literally gives us the ability to extend our pleasure.

Can I Plank You 
There are few postures better suited for holistic body awareness and strength than a plank. The combination of alignment in the upper torso with inner thigh and deep core strength, make plank push-ups revolutionary for solidifying the mind-body connection. As you hold the top of a plank or transition into the plank push-up, muscles throughout the physique are both lengthening and bearing weight, eccentric contraction. In particular the obliques, rectus muscles and psoas minor work to stabilize the spine. While the gluteus maximus and the hamstrings work to keep the lower body stable. In the upper body there is a similar synergy between the activation of the pectoral muscles and muscles like the serrates anterior in the upper back. Synergy is the key element here, stabilization of the form leads directly to the ability to transition fluidly. In the bedroom you and your partner will appreciate incredible pelvic endurance.

Sex 
Hot sex is creative sex, especially if you have been doing it with the same person for a long time. Plank can definitely earn you the right to get creative (think acro yoga). Not everyone wants to swing from the rafters but most of us can appreciate the steady rhythm that comes from a lover that embodies the experience. Passionate love play is as much about a body primed for the experience as it is about feeling the passion. So the next time you are in plank, remind yourself that you are ridding the wave toward more pleasure on and off the mat.

Tip: If you have difficulty holding your body weight off the floor, then lightly drop the knees to the mat to reduce the load on the shoulders and upper back. The mechanics of the movement in the upper body should be consistent. Chest should be open as you gaze forward with your elbows in and your core and legs strong. Never drop the upper torso below the level of the elbows or sag into the hips. As you grow stronger push away from the floor to learn to float through your push-up.

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Be PMS Free with Ayurveda & Yoga

PMS is the unspoken burden that affects nearly 85 percent of women. 

 A few days of the month half of the population will suffer from cramps, indigestion, headaches, and moodiness. Women will warn their families, coworkers, and friends that they may be overly sensitive or not seem like themselves, and painfully endure the process. Yet often when a woman asks their doctor, they are told its “just PMS” as if a women’s menstrual imbalance is just a normal part of life.

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What if you could find not only a cure from the symptoms of PMS, but learn to honor its power with a lifestyle that listens to your body’s messages?  What if menstruation or “Moon Cycle” was an opportunity to tap into the most sacred part of yourself to reveal what your spirit most needed? 

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A woman’s cycle is a powerful and sacred time when women are highly attuned to the subtleties that they might not always be aware of, both through the senses as well as through intuition. Ancient cultures revered the actual “period” of release as a detoxification and rejuvenation, a time to purify the blood, our core essence. In many cultures it has been considered a time of rest when women looked within, slowed down, and nurtured their creative energy.   Ayurveda and yoga offer amazing ways to rejuvenate your creative, reproductive essence so that energy may flow smoothly through the hormonal shifts with grace and wisdom. Though we often get cravings for foods during this time, ask yourself what it is about a particular food that you crave and look deeper at what the desire truly is. If you feel you are craving chocolate, are you really needing sweetness, romance, and energy? Each flavor balances a dosha in Ayurveda, and the sweet taste has a grounding or calming effect on both Vata and Pitta. PMS is a time of both high Vata and high Pitta, as the body is preparing to move blood with Apana Vayu, the downward moving force that governs menstruation as well as elimination.   This can magnify our tendency toward digestive imbalances, allowing us to take a look at how we have treated our body temple the last month with our nourishment.  The same grounding energy, the downward moving flow, is what causes cramping. When the energy isn’t flowing smoothly, there is constriction, and obstruction. We feel the painful awareness that we are not  “in the flow,” and may need to redirect our mental and spiritual energy, and surrender to experiencing this energy moving through our body, rather than hiding it, fearing it, or resenting it. For the 15 percent of us who have had the experience of a smooth happy period, we know who gentle, sweet and peaceful it can be. The womb holds a sacred wisdom that will get our attention physically if we refuse to listen intuitively. Interestingly, this same downward moving energy is what takes over during childbirth, allowing each month to be a lesson of the creative power which exists inside. 

So why do the emotions get turbulent? 

Imagine the energy of the body as a wave in the ocean- as the Apana moves down, it pulls at the Prana Vayu the energy of the mind. And as we cleanse the liver, the seat of Pitta, by moving blood, old emotions come to the surface as well.  Tension headaches and migraines can result if we don’t allow our mind and body to drop into honoring the experience rather than repressing it.

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PMS Tips

1. Love your liver.
Eat plenty of rich leafy greens to cool Pitta and get a good dose of Iron and calcium.  Notice your emotions and allow yourself time to chill out, relax and flow.

2. Be Gentle.
Practice deep gentle yoga asanas to open the pelvis and aid in detoxing, like seated twists and Pigeon Pose.

3. Consume Shatavari and Ashwagandha.
These are two amazing herbs for women, balancing apana and shukra, the downward moving and reproductive essence.

Remember to take time and look at what the core desire your body is speaking to you. Listening to the wisdom of your womb is like a magnifying lens on our health, showing us where we need to be aware. Allow yourself the space to slow down, look deep and nurture yourself.

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10 Foods That Burn Fat

1. Oats : Its not only tastes great but also reduces your hunger. Oats contains fiber which helps and stabilizes the levels of cholesterol.

2. Eggs : Eggs are the rich sources of proteins and low in calories. Eggs helps us to build the muscles and develops the good cholesterol.

3. Apples : Apples are enriched with powerful antioxidants and other supplements. Most importantly it contains Pectin which helps to reduce the fat cells in the body.

4. Green Chillies : Green chillies contains Capsaicin which helps to develop the body growth cells and burns the calories in quick time.

5. Garlic : Garlic contains Allicin which has anti-bacterial properties helps us to reduce the fat and removes the bad cholesterol.

6. Honey : Honey is the best one to burn fat. Add honey in warm water and take it daily in the early morning.

7. Green Tea : Green Tea is the most effective one which helps you to lose weight. It contains Antioxidants which helps and stabilizes our body weight.Take daily 2 cups of tea for a better results.

8. Wheat Grass : It boosts our metabolism and helps to reduce the fat.

9. Tomatoes : Tomatoes helps us to burn the fat in quick time. It also helps us to stay away from cancer. So Take tomatoes in your diet regularly.

10. Dark Chocolate : Dark chocolate contains Flavonoids, anti-inflammatory properties which helps to reduce the cholesterol levels in the blood. It boost the growth of serotonin in the blood and also burns the fat.

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Is There A Way To Treat Post Delivery Stretch Marks?

Stretch marks are mainly found in the abdominal wall but can also occur over the thighs, upper arms, buttocks and breasts. While pregnancy is the main cause behind stretch marks, other reasons can be sudden gain or loss in weight, rapid growth, heredity factors, stress and changes in physical conditions.

Home Remedies to reduce/eliminate stretch marks:

 1.Oils: Apply warm olive oil, almond oil, or sesame oil regularly during and after pregnancy.

 2.Turmeric: Mix a teaspoon of turmeric powder to 100 ml of olive oil or almond oil and apply        everyday, 10 minutes before bath.

 3.Vitamin E: Use a herbal moisturizer with vitamin E oil regularly.

 4.Potato juice: Cut a medium-sized potato into thick slices rub each piece, one at a time, gently on      the stretch marks making sure the liquid from the potato covers the affected area. Wash off with   lukewarm water once the juice dries.

5.Tea tree oil: Take some tea tree oil and massage gently on the affected area.

 6.Wheat Germ Oil: Apply directly a mix of 1 tbsp wheat germ oil + 1 tbsp calendula oil on areas with stretch marks.

 7.Glycerin and lemon: Gently rub a mix of 1-2 drops of glycerin in lemon, two times a day.

 8.Oats: Use oats mixed with milk as a natural scrub for stretch marks.

 9.Vaseline: Apply Vaseline cream directly on the stretch marks

 10.Exfoliate skin using sugar: Mix a tablespoon of raw sugar with some almond oil and a few drops of lemon juice. Mix it well and apply it on the stretch marks and other skin areas before taking a shower.

 11.Aloe vera: Make a mixture with one-fourth cup of aloe vera gel, oil from 10 vitamin E capsules and oil from 5 vitamin A capsules. Rub this mixture onto the skin until fully absorbed. Repeat this process daily. Individually Aloe vera gel can also be applied.

12.Cucumber: Mix equal quantities of cucumber juice and lemon juice, apply the mixture on the stretch marks.

13.Vinegar: Mix olive oil with vinegar and water and use it as a night cream. This will keep your skin stay moisturized and also exfoliate the skin.

 14.Cocoa butter: Apply cocoa butter over the affected area at least two times a day. Or make a mixture of 1/2 cup cocoa butter, one tablespoon of wheat germ oil, two teaspoons of grated beeswax and one teaspoon each of apricot kernel oil and vitamin E oil. Heat this mixture until the beeswax melts. You can store the mixture in an airtight container in the refrigerator and apply it to your stretch marks two to three times a day. This mixture will make your skin more hydrated and smooth.

 15.Castor Oil: Gently massage some castor oil in circular motions for at least 15 minutes. Wrap the area with a thin, cotton cloth. Using a hot water bottle or a heating pad, apply some heat (over the cloth to prevent scalding) to the affected area for at least a half an hour daily for a minimum of one month.

16.Apricot Mask: Apply a paste of 2-3 deseeded apricots and leave it on for about 15-20 minutes, once everyday. Wash off with warm water.

17.Alfalfa leaves: Mix some alfalfa powder with a few drops of chamomile oil to form a smooth paste. Massage the paste into the affected area two to three times a day. Repeat this daily.

Diet for reducing stretch marks

• Vitamin K: Present in green vegetables, like cabbage, spring onions and pickled cucumber.
•  Protein, Zinc, Vitamin C and Vitamin E: Foods abundant like green salad, milk, fish, nuts and citrus fruits. Peppers, guavas, dark leafy greens, broccoli, gooseberries, papaya, oranges, strawberries are high in vitamin C. Spinach, nuts, kale, olive oil, tropical fruits like papaya and kiwi, wheat all are rich in Vitamin E.
• Avoid saturated fats

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Why Should You Sit On The Floor While Eating?

Sitting on the floor is an ancient Indian tradition and has its roots in yoga and Ayurveda. Here are some reasons for that practice.

Aids Digestion: When you sit on the floor for eating, you usually sit cross legged, in an asana known as sukhasana or a half padmasna. These yogic poses are well-known in aiding digestion (it is believed that when one sits in this pose while preparing to eat, there is an automatic signal for your brain to prepare for digestion). Apart from that when you eat from a plate placed on the floor, you will have to naturally bend forward slightly and go back to your starting position to swallow. This constant back and forth movement is said to cause the muscles of your abdomen to get activated and leads to increased secretion of stomach acids, making it easier to digest food. 

Helps in weight loss: When you sit in this position, your brain calms down and is better equipped to focus on the food you eat. Moreover this position helps you feel full faster. One of the main reasons people overeat is because they do not know when they are full. This happens because the vagus nerve (the main nerve that transmits signals from the stomach to the brain) sends signals to the brain as you eat, telling if you are satiated or not. When you sit on the floor this nerve is able to perform better and transmit signals more efficiently. Since this position makes you eat slower than you would while sitting on a table, it gives your stomach and brain time to cognate the signals of feeling full, thereby preventing overeating and bingeing.

More flexibility: When you squat or sit in padmasana, the muscles in your lower back, pelvis, around your stomach and those of the upper and lower abdomen stretch, thus reducing pain and discomfort. This, in turn helps your digestive system relax and stay in a normal position. Moreover, the regular stretching of these muscles makes you more flexible and healthy.

Improves posture: Good posture not only helps prevent injuries but also reduces the chances of excessive strain on certain muscles and joints, which can lead to fatigue and quicker than normal, wear and tear. When you sit on the floor your posture is automatically corrected, making your back straight, lengthening your spine and pushes back your shoulders, beating all the common aches and pains that come with bad posture.

Key to living longer: A study published in the Journal European Journal of Preventive Cardiology found that people who sat on the floor in padmasana and were able to get up without any support were more likely to live longer. This is because being able to get up from that position takes a considerable amount of flexibility and lower body strength. The study found that those who were not able to get up without support were at the risk of being 6.5 times more likely to die in the next six years.

Keeps your knees and hip joint healthy: By sitting on the floor, we strengthen the lumbar region of the body, reducing back pain and discomfort. The hips open, making our pelvis and legs more flexible. Core muscles are strengthened, and the ankles also get gently stretched. Constant bending of the knees, ankles and hip joint helps keep them flexible and free of diseases. And with flexibility comes better lubrication between the joints making it much easier to sit on the floor.

Relaxes the mind and calms the nerves: Sukhasana and padmasana poses calm the mind and relaxes frazzled nerves. In Ayurveda, eating with a calm mind helps aid in better digestion. 

Strengthens the heart by improving circulation: When your feet are below your heart (as in a position when sitting on a chair), the blood circulation is being directed to your feet, as opposed to when you sit cross-legged on the floor where your heart receives the benefit of better circulation.

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YOGANONYMIX: Valentine's Day Vinyasa Playlist

Valentine's Day is approaching which means the tunes need to be flowing. Before you spend the night with your loved one, get in the groove with this funky, lovely vinyasa playlist.  

This heart opening vinyasa flow mix will help get your body and soul in the mood for the big night as you flow to the music. Enjoy and feel free to spread the love.

1. "Valentine’s Day" by Milano Lounge Beat A vibrant piano start to the practice!  Letting love in and letting go of things that no longer serve you in this opening intention tune.
2. "Stay With Me" by Sam Smith Straight from the huge win at the Grammy’s, this was my first love song pic for my playlist. Sun Salutation with heart opening crescent lunges will celebrate with this soulful song.
3. "Stubborn Love" by The Lumineers Slowing things down here a bit with the folkyness passion of love. Screaming on your porch and I won’t stop until you come down… Stubborn Love for sure.
 4. "Shut Up and Dance" by Walk the Moon Waking up the body and celebrating the one person in your life who is your…destiny!"
5. All of Me" by John Legend This song goes right to the jugular.  Cupid’s arrow right through that heart chakra. Deep breaths, fluid dancing and smiles.
6. "No One" by Alicia Keys The best part of yoga is the ability to practice for someone in mind. This is it, celebration of no one.. else.
7. "Stolen Dance" by Milky Chance Groovy tunes that help the heart calm back down and enjoy a more playful time.
8. "Everything  by Michael Buble We yogis say be on the mat and stay present. Here it’s time to sway and be more agile and maybe even sing along with the great MB on that Manduka.
9. "Love Someone" by Jason Mraz Melt into the mat with this song as one gently closes their eyes to reset, reminding themselves of their intention. Being mindful of the people in their lives and their importance.
10. "Someone Like You" by Adele It’s time for closure, closing the practice with on the floor asanas. Staying grounded, staying alive.
11. "No Ordinary Love" by Sade Love has its twists and turns. It’s time for final spinal as one electrifies their second “sacral” chakra.  No one likes to be ordinary.
12. "Wish You Were Here" by Pink Floyd Preparing the mind to embody the seal of the practice with this classic tune.
 "I Want to Know What Love Is" by Foreigner Savasana, closing the eyes, palms to the heavens as the choir grabs you into the middle of meditation. Smile you are loved.

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Research | Yoga Protects Against Heart Disease

We all know that yoga has countless benefits, but research is now confirming that there may be another benefit of the practice -- protecting against heart disease, particularly if you cannot do more vigorous exercise.

via BBC:

A review in the Netherlands of 37 studies involving nearly 3,000 people found yoga was independently linked to a lowering of heart risk factors such as high blood pressure and cholesterol.

Yoga does not count towards the recommended physical activity that we should all do each week.

Experts say it may still be beneficial.
Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing.

There are lots of different types of yoga - tantric, Hatha and Ashtanga to name a few - but most are not strenuous enough to count towards the 150 minutes of moderate-intensity aerobic activity the government says we should get each week to give our heart and lungs a workout.

Yoga does count as a muscle strengthening exercise - something the same guidelines say we should do on two or more days a week, every week.
Continue Reading...

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Meditation is the Medication

"If you rely on drugs or alcohol it's going to be self-destruction."

Meditation is the medication for you to find peace,

It’s also the prescription to cure your dis-ease.

Focus on your breath and clear out your mind,

Or focus on a mantra to help you unwind.

Envision your soul surrounded by light,

And see your heart glow as it lights up the night.

You are the universe and the universe is you,

Just feel the oneness as you become unglued.

Unglued from your worries, attachments and fears,

Seeing the blessing in everything as your mind becomes clear.

So clear you begin to see what was in front of your face,

God is in everything, in all times and space.

With practice and patience, your life will naturally shift,

You’ll always be grateful, you’ll see it all as a gift.

You’ll laugh like you’re stoned and smile like you’re high,

You’ll be more outgoing if before you were shy. 

The results in your life will turn for the best,

In magical ways, you couldn’t have guessed.

So if your looking for change, I suggest meditation.

It’s a great replacement for your prescribed medications.

And the best thing of all, is peace starts from within,

So lets meditate together and allow peace to begin!

 More about my Story ....
For years I justified my 'partying' as 'celebrating,' but as I began to step away from that life-style and into a disciplined meditation practice for the last seven years, I realize how I was medicating my pain, stress, fears and self-conscious attributes with over indulging. As I began going deeper into my practice (& Self) I began to heal all these old patterns, wounds and habits that I wasn't ever aware of—because I'd never listened—which were holding me back from fulfilling my purpose and activating my true gifts in life.

For those of you who are wanting to come off your medications, stop drinking or quit toking and smoking here's what I recommend from my own experience and journey: what works for me is to add a whole bunch of awesomeness into my life. Instead of quitting the unhealthy thing, start doing the awesome thing.

The more you include love, joy and fulfillment into your life, the less those old vices will be needed because that hole in your heart will start to fill in all by itself. I didn't quit drinking or toking, I just chose to be healthy. I asked questions like, "How can I feel better than this? What does my body really want? What would it take to feel my best?" Over time I added a whole bunch of awesomeness to my life; fun ways of exercising, raw foods, smoothies, meditation, yoga, Qi Gong and it just keeps getting better.

It's all about raising your vibes higher and the 'other stuff' will fall away from your life and habits. Sure sometimes we gotta dive into some old sticky wounded stuff, but what adventure would be complete with out some rolling around in the dirt?

Meditation has been a hub in my wheel of life which keeps all the aspects of who I am in balance and harmony with each other; health, business, relationships, personal, family, etc. I believe all of us in this wild modern world need to learn how to stop, breathe (properly) and re-connect with our heart, soul and mind. How else are we going to discover our purpose and live our true dreams? Without this inward practice it is almost impossible.

Enjoy an Awesome Breath Meditation now. It'll change your day. Do it everyday and it'll change your life!

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Gods & Goddesses: Lakshmi

Goddess of the Week: Lakshmi

Who is Lakshmi?:
Lakshmi is the household goddess of most Hindu families, and a favorite of women. Although she is worshipped daily, the festive month of October is Lakshmi's special month. Lakshmi Puja is celebrated on the full moon night of Kojagari Purnima.
Wikipedia: Lakshmi (Sanskrit: लक्ष्मी) is the Hindu goddess of wealth, love, prosperity (both material and spiritual), fortune, and the embodiment of beauty. She is the wife and active energy of Vishnu.

Name Meaning:
Lakshmi in Sanskrit is derived from the root word lakṣ  and lakṣa, meaning "to perceive, observe, know, understand" and "goal, aim, objective" respectively. These roots give Lakshmi the symbolism – know and understand your goal. A related term is lakṣaṇa, which means "sign, target, aim, symbol, attribute, quality, lucky mark, auspicious opportunity".

Who Worships the Goddess:
For many Hindu Families, Lakshmi is the household goddess, and she is a favorite of women. Although she is worshipped daily, the festive month of October is Lakshmi's special month, during the holiday of Diwali. Lakshmi Puja is celebrated on the full moon night of Kojagari Purnima. Lakshmi is one of the mother goddesses and is addressed as "mata" (mother) instead of just "devi" (goddess). As a female counterpart of Lord Vishnu, she's also called Shri, the female energy of the Supreme Being.

Fun Fact:
Lakshmi's four hands represent the four goals of human life considered proper in Hindu way of life – dharma, kama, artha, and moksha. In addition, Lakshmi is also called Sri or Thirumagal because she is endowed with six auspicious and divine qualities, or Gunas, and also because she is the source of strength even to Vishnu.

Urban Dictionary:
1. The epitome of the all-perfect girl. She has the butt, the hair, and the guys. never leave your man around her, because she will snap him up. the guys are always surrounding her, not because she's beyond gorgeous, but because there's something about her that they can't define. Everybody who meets her falls in love with her, and even if she has any enemies, they are people that don't matter anyway. The key to everything she has is her confidence, it lets her get away with anything. Lakshmi is probably the most sexy and amazing person you will ever meet, and if you're an attractive guy, you better watch out, because you will end up falling for her.

2. The Hindu Goddess of wealth, which bestows people with wealth, wellbeing and prosperity. The goddess is worshipped especially on Diwali day, the biggest hindu festival in a year. The significance of Goddess Lakshmi is known to man since ancient times. Lakshmi can make millionaire in a tick and turn human suffering and grief into happiness.
Bill Gates the Microsoft chief is the richest man in the world is bestowed with billions due to blessings of Goddess lakshmi!

3. The Lakshmi. It is a thinking process often used in the subject of mathematics. Preferably used in geometry. All that has to be done is to stare with intense focus and look at the problem with a passion for a loooong time until you find your answer. The Lakshmi is a time consuming process but worth it when you get the answer right... or not on your test. The thought process is often used in Hehs.

Marta: Ugh.. I could'nt figure out that problem on the math test, so I did The Lakshmi.
Hailey: Really? Me too!

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What’s the best time to do exercise?

There is no conclusive or reliable evidence to prove that exercising during a specific time of day is more beneficial. Yes, there sure are pros and cons of the timing of your exercise routines and these are closely tied to the individual’s body clock, work and social pressures, or availability of friends to work out with.

Your body’s circadian rhythm (or body clock) determines if you like burning the midnight oil or to wake up before the sun. Circadian rhythm, governed by the 24-hour pattern of the earth’s rotation, is fixed for each individual and trying to go against it normally proves futile. Not impossible though with a strong willed committed adherence to habits works for many. Using your body clock as a guide to when to go for a walk or hit the gym might seem like a good idea.

Morning exercise seems to work for most individuals as it is normally that time of day when social or professional pressures are not pressing, making sticking to it as a consistent habit much easier. Physically, morning exercisers report better alertness throughout the day and more importantly deeper and more relaxed sleep patterns, critical to support the body’s repair processes.  Though endurance needed for more “power intensive” routines is lesser in the early morning, fat burn is pronounced since fasting (you eat less in the morning) triggers fat resources to be burned quickly. Care should be taken to warm up sufficiently as your body temperature is lower in the morning making tissues and muscles prone to injury.

People experience more “energy”, required for higher power outputs, in the evenings. Exercises that require more complex movements (swimming, running, biking, etc.) deliver different outputs based on what time of day you workout and evenings are considered better. Most fitness experts feel that injuries in evening exercisers is lower as our body temperatures are higher at that time, making our muscles and joints more adaptable to exercise.
Irrespective of your body clock and other factors, the best time for exercise is the TIME THAT YOU CAN STICK TO consistently and regularly making it into a HABIT. Don’t break your head over timings, just ensure that you break a sweat, whenever you do it.
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Everyday Ayurveda: 6 Ways to Stay Healthy This Winter

Ayurveda is the 5,000-year-old sister science to yoga. The wisdom of this ancient system helps us to maintain balance and health through the changing seasons of our environment and our life.

There are three doshas: vata, pitta and kapha. As each person has dominant doshas or qualities, so does each season. Winter is the season of kapha dosha: slow, heavy, cold. Its elements are water and earth. We see kapha at its strongest in the north, with its heavy blanket of snow insulating the land.

A few weeks before the seasons change is the optimum time to begin to incorporate the practices that help us maintain balance during the coming season. If you live where I live,or even further north, you may need to begin these practices earlier.

Kapha supports strength and stability. It assists moisture in the skin and hair, and lubricates the joints, tissues and lining of the lungs. Winter is the time we add a few extra pounds, additional structure and stability, to support the immune system during the cold season. Too much kapha, however, can show up as too many pounds, lethargy, sluggishness in energy and digestion, lack of motivation and action, oily skin and hair, and over-sleeping.

The seat of kapha in the body is the chest. Excess kapha can present as excess mucus or congestion in the chest, sinuses, head and throat. Sounds like cold and flu season, doesn't it? Pacifying kapha helps reduce congestion in the body.

Nourish your relationship with winter. Use these simple practices to pacify excess kapha and maintain health as we shift with the seasons.

TEAS
Choose teas that are stimulating and invigorating. Start each day with a cup of ginger tea. Apple cider is an afternoon treat, spiced with cloves and cinnamon. Enjoy spicy chai teas with black pepper and resist the urge to sweeten.

AROMATHERAPY
Essential oils and essences of sweet orange, grapefruit, eucalyptus and ginger are invigorating for sluggish kapha. Add a few drops to the bath or shower, or to a carrier oil like sweet almond. Stimulate circulation by massaging the oil into the body or the soles of the feet. Add essential oil of frankincense to your face oil, which is nourishing for both kapha and skin.

YOGA
Warm, flowing yoga keeps the body moving. Add music to stimulate the senses and your practice. A heated flow will feel delightful on a cold day. Try energizing kriyas or fire up that core and digestive agni with a daily practice for your midsection. Add Breath of Fire to your practice to increase the heat.

MOVING MEDITATION
Walking meditation outdoors helps maximize the sun's and nature's positive effects on the body during this shorter daylight hour season. It also provides movement for kapha energy and invigorates body, mind and spirit. Dress for the weather, keeping chest, throat and face warm and protected from exposure to cold and damp conditions. Walk with a friend. Socialization is good for the excess kapha who wants to withdraw from the world. Try cross-country skiing, skating or snow-shoeing. Find the beauty in winter each day.

FOOD
Enjoy warm, light and easily digested foods. Sugar, dairy and excess oily foods should be avoided. Choose soups and stews of veggies, beans and broth. Use invigorating spices like mustard seed and ginger. Enjoy homemade apple sauce spiced with warming cinnamon, clove and ginger. For non-vegetarians, meat is warming in winter. Choose fish and chicken over red meat. Ghee is a good choice for a winter fat.

RISE & SHINE
Wake early and get your day started with a nourishing routine: music, tea, yoga, walking or fireside meditation, aromatherapy facial cleanser or hot shower with grapefruit shampoo. Create a morning ritual that entices you from bed each day.

Remember to balance the season with your personal dosha. If you have excess pitta and tend towards driven, agitated, fiery, or a sharp tongue, this kapha season is a gift for you and a time to cool off.

Likewise, if vata is your predominant dosha and you are busy busy busy - moving, thinking, talking - then winter allows you the time to slow down.

If you already tend towards sluggishness, in your body or your actions, and find it hard to get motivated - the thought of curling up on the couch for a long winter's nap is overly appealing - kapha is not what you need more of and these practices will help you from hibernating too deep or long this winter.

Just as the snow reflects the moonlight, winter provides the best time for us to rest in quiet reflection. Embrace the season and take this time to restore and rejuvenate, naturally.

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