YOGA POSES FOR PCOS

PCOS (Polycystic Ovarian Syndrome) is a prevalent health disease that some women

experience during their reproductive years. It might be caused by an unhealthy lifestyle,

hormonal imbalance, or hereditary factors, and if not treated properly, it can lead to

problems such as irregular menstruation patterns, infertility, stress, and pregnancy-related concerns.

Yoga for PCOS has been shown to help open up the pelvic area, relieve deeply held stress, and improve mental

and physical calm. Women can de-stress and aid detoxification by practising these asanas on a daily basis.

Yoga is a completely natural treatment for the symptoms of PCOS, which include obesity, stress, and hormone imbalance. By losing weight and addressing hormone imbalances in the most natural and restorative manner, yoga for PCOS can improve your health and reduce your stress levels.

Studies have shown that practising yoga for one hour every day for 12 weeks is more effective than traditional physical activity in improving glucose, lipid, and insulin sensitivity. As a result, yoga is the finest PCOS workout available!

POSES TO PRACTISE FOR PCOS

1. Sun Salutation (Surya Namaskar) :

Surya Namaskar is one of the most effective PCOS exercises you can do at home. Weight loss, improved lipid profile, a reduced waist-to-hip ratio, and menstrual cycle regulation can all be aided by doing the Sun Salutation stance at least five times per day. For irregular periods, PCOS, and PCOD, Surya Namaskar should be a part of your daily yoga routine.

Step1 : Standing in a prayer position, face the early sun.

Step 2: Inhale slowly as you stretch your folded hands backwards in a reclining position.

Step 3: Exhale and reach forward with your hands, bending your knees and placing your hands on your feet.

Step 4: Bend your right knee and stretch your right leg behind you while bringing your left leg forward in the athletic stance. Take a look up.

Step 5: Exhale and make an inverted V with your body by raising your hip and tailbone into the air.

Step 6: Inhale deeply and prepare to enter cobra pose by placing your hands near your shoulders and lifting your buttocks.

Step 7: By elevating your chest and bending backwards, you can begin the cobra stance.

Step 8: Slowly retrace your steps and return to your starting position.

Step 9: Rep 5 times more.

Side Tip: Don't rush it; you don't need to be fast at this. It's a good idea to take a two-second break between each stance.

2 Bridge Pose :

Bridge Pose can help to relax the mind and relieve stress and anxiety while also relaxing the back muscles. Begin by lying on your back on the floor with your knees folded and your feet hip-distance apart.

Step 1 : Place your hands beside your body, palms down.

Step 2: Slowly elevate your lower back, mid-back, and upper back off the floor while inhaling (while the pelvis lifts up, lengthen from pelvis to sternum).

Step 3: Roll the shoulders back and bring the chest closer to the chin.

Step 4: Maintain a straight line between your thighs and the floor, with all four corners of your feet firmly planted on the ground.

Step 5: Stay in this stance for 1–2 minutes, breathing easily.

Step 6: Rep up to 5 times more.

3 Garland Pose: 

Malasana opens the hips while strengthening the pelvic floor and abdominal core. This can help people with PCOS by enhancing circulation and blood flow in the pelvic region, as well as improving metabolism and digestion.You can support yourself with a block or two  until your body gets used to this position.

Step 1: Begin with your feet spaced about a mat's width apart.

Step 2: To get into a squat position, bend your knees and lower your buttocks toward the floor.

Step3: Make a praying position with your hands (anjali mudra). Allow your thumbs to rest on your sternum to keep your chest elevated.

Step 4: Stay engaged with your spine straight by pressing your upper arms/triceps inside your knees (elbows press into knees to open the hips).

Step 5: Draw the shoulder blades together and extend the low back.

Step 6: Hold this position for at least 5 breaths.

Step 7: Repeat for three times. 

4 Butterfly Pose 

This is a great restorative position,  since it completely supports the spine and back body while gently releasing tension in the shoulders and chest and expanding the heart and hips. This pose is suitable for all levels. Use blankets or cushions under the shoulders, under the head at an inclination, and under the thighs to make the position more comfortable.

Step 1: Begin by sitting on the mat with your legs stretched out in front of you.

Step 2: To press the soles together, bend your knees and bring your heels toward you. The sides of your knees will drop.

Step 3: Lean back until your back is flat on the ground. Arms will be open and supported, palms up.

Step 4: Close your eyes and take a few deep breaths for 3–5 minutes, or as long as you feel comfortable.

Step 5: Make sure to exit the pose consciously, either by rolling to your right side and pausing there for several breaths before rising to seated, or in any other method that seems appropriate to you.

5. Anulom Vilom Breathing Practise 

It is a controlled breathing practise that can assist in deep relaxation as well as the removal of some toxic poisons from the body. It helps to clear your thoughts, relax your body, and boost the health of your heart.

Step 1 : Close your eyes and sit in padmasana, with your hands resting on your knees.

Step 2: Slowly inhale through the left nostril after blocking your right nostril with your right thumb.

Step 3: Exhale after gradually removing your thumb from your right nostril. Block your left nostril with your middle finger while exhaling, then inhale through your right nose.

Step 4: For optimal results, repeat this practise for 15 minutes. Maintain your attention on your breathing.

Bottom-line

Yoga isn't the only type of exercise that can help those with PCOS. Moderate exercise in other forms can also help you control PCOS symptoms. Physical activities such as walking, jogging, cycling, and swimming,  can help balance hormones, improve mood, lose weight, and manage blood sugar and insulin levels.Moderate exercise can also improve your body's insulin sensitivity, lowering your risk of cardiovascular disease, type 2 diabetes, and other diseases.

A 101 ON SUN SALUTATION OR THE SURYA NAMASKAR

A fantastic corporate life is a great fantasy that everybody on the planet can achieve. However, this desire comes at a price, namely, one’s health, because it entails a frantic, energy-draining, and fatigue-inducing daily routine. As a result, today’s ultra-modern working professionals have little time to unwind – let alone exercise. Sparing an hour or two appears to be an insurmountable task.

Since the beginning of time, the Sun has been a source of spirituality and energy on the Earth. Its significance may be traced back to the Mayans, Egyptians, Aztecs, Tibetans, and Indians, as well as later cultures. Apart from spirituality, the sun’s prominence has a logical explanation.

One of the finest ways to start your day off right is to do the sun salutation (surya namaskar) first thing in the morning. Surya namaskar, also known as sun salutation, is a 12-pose yoga sequence that flows from one to the next with rhythmic breathing. Surya namaskar’s 12 poses are each intended to provide a specificbenefit to the body. The sequence can help you enhance your cardiovascular health, increase your blood circulation, reduce stress, and detox your body, among other things.

According to science, the sun radiates energy to the earth in the form of heat and sunshine, which is essential for life to exist on this planet. Taking 10 minutes each day for yourself can make a significant difference in numerous facets of your life. As a result, Surya Namaskar, or Sun Salutation, has a variety of physiological consequences.

Even if your schedule is chaotic – ranging from board meetings to late-night assignments, brainstorming sessions to company development initiatives, and so on — dedicating time to Surya Namaskar every morning ensures that you have a set timetable that you can't change. Despite the dynamism that pervades your life, it provides better stability.

It is also a full-body workout. Estimate how many calories you’ll burn following a 30- minute workout. Lifting weights burns around 199 calories, tennis burns about 232 calories, football burns about 298 calories, rock climbing burns about 364 calories, and running burns about 414 calories. Guess how many calories Surya Namaskar expels. 417.

So, theoretically, 10 minutes of Surya Namaskar equals 139 calories burned, which is more than you’d burn even if you swam for 10 minutes. Surya Namaskar, often known as “The Ultimate Asana,” helps to strengthen your back and muscles while also lowering blood sugar levels. It also helps women maintain a regular menstrual cycle by improving metabolism and blood circulation (resulting in glowing skin).

How To Perform?

Surya Namaskar is made up of 7 asanas that are performed in a cyclic order, resulting in a total of 12 asanas. The following are the details:

1. Pranamasana: Surya Namaskar begins with a standing prayer stance to greet the Sun God. It aids in the relaxation of your body and mind.

2. Hastauttanasana (The Raised Arm): The hands are gradually lifted and the spine is bowed backwards in this asana. Inhale slowly and bring your biceps up to your ears. The asana serves to expand your chest and belly while also directing your energy flow to your upper body.

3. Padahastasana (Forward Bend): Padahastasana massages your tummy after stretching your abdominal region. This aids your digestion while also increasing blood flow to your brain. Simply exhale, bend, and aim to touch the floor with your hands while maintaining a straight spine. Make sure you’re exhaling slowly and deeply. The asana also plays a role in eliminating female disorders.

4. Ashwa Sanchalanasana (Low Lunge): This asana extends your spine, quadriceps, and iliopsoas muscles even farther. It also activates the organs in your abdomen.

Begin bending your knees towards the right side of your chest while moving your left leg rearward after Padahastasana. You may rely on the ground for assistance.

Raise your brows and look ahead. Also, remember to inhale at all times.

5. Parvatasana (Mountain Pose): This pose strengthens your arms and legs while also relieving varicose veins. The calf and spine muscles are also stretched in Parvatasana. Exhale and elevate your waist to form a inverted “V” shape with your body. Keep your heels on the ground as much as possible.

6. Dandasana (Plank Pose) : The dandasana strengthens your back muscles and spine while improving your posture. It stretches your shoulders and chest as well.

While inhaling, bring your parvatasana stance forward and perform a plank. Ascertain that both hands are just below your shoulders and that your body is parallel to the ground.

7. Ashtanga Namaskara (Chin Pose): The asana Ashtanga Namaskara strengthens your chest, arms, and legs. Exhale and place your chin on the floor. Maintain your hips in the air. The ground must be beneath your chin, chest, hands, and knees.

8. Bhujangasana (Cobra Pose): While inhaling, carefully lower your hips and place your legs and midsection on the ground. Maintain a straight back and a raised head.

In this asana, your body position will resemble that of a cobra. It helps to ease back and spine strain.

9. Parvatasana: Repeat parvatasana in the same order as before.

10. Ashwa Sanchalanasana: Lunge forward with your left leg this time in Ashwa Sanchalanasana.

11. Padahastasana: Repeat Padahastasana.

12. Hastauttanasana: Repeat Hastauttanasana.

Surya Namaskar should be performed at morning, facing the sun.But what if you forget to do your Surya Namaskar first thing in the morning? You don’t have to be concerned; after all, it’s a workout that has both meditative and physiological benefits. As a result, if you miss your Surya Namaskar at sunrise (or even in the morning), you can still do it in the evening. Make sure you’re doing it on an empty stomach.

Goals For Sun Salutation

1. Meditation:

Many people find it challenging to focus their attention and keep it fixed for long periods of time. However, for Hatha yoga and other types of yoga, cultivating ekagratha (one-pointedness of mind) is a must. The body and mind’s inherent propensity is to move and vary. The shift to sitting still in meditation can be difficult since your body and mind are not accustomed to being silent and immobile, or to observing all sensations, emotions, and ideas without preference. Moving in a dynamic sequence allows the mind to concentrate solely on the movement of thebody. This will also assist to calm the mind.

2. Builds Physical Strength

Physical activity improves physical strength and endurance. Strength and stamina are required for more advanced asana, pranayama, and, most all, sustained meditation in Hatha yoga.

3. Intensifying Energy

We learn to broaden our awareness of the body and the energy spinning inside it by practising Sryanamaskra. Whether it’s the pranic vayus or the symbolic energies of the chakras, we train ourselves to disperse, purify, and enhance these energies.

Sryanamaskra is a popular addition to the repertoire of techniques seen in many types of modern yoga. Even while it is most certainly a recent addition, this does not mean it is corrupted, redundant, or deteriorated in any way. It has proven to be beneficial to many people and could well be a modern instrument for spreading yoga’s concepts and goals.

Sun salutation has miraculous benefits on our body. What are you waiting for lets hit the mat !

Nida Zakaria.

Save Our Studio

Dragonfly yoga studio is the financial backbone of our charity Gmax Trackstars. Sport gives young people a platform to have their voice heard and a place to feel they belong. Gmax harness this extraordinary power to change young lives today and help them build a brighter tomorrow.

We deliver inclusive and innovative programmes that support young people to:

• improve health and wellbeing

• develop character and leadership

• promote inclusion and empathy

• Stay safe from Gang & knife culture

Keeping our studio doors open to recover from the impact of the pandemic is a priority we take seriously.  

How Can You Help?

Click on the “Save Our Studio”link and make a minimum £30 donation to enter prize draw for 3 months of free yoga.

Introduce a friend to our 30 days for £30 offer to enter prize draw for 2 months of free yoga

Attend 4 classes for one week to enter prize draw for 1 month of free yoga

Hatha Yoga and its benefits

Hatha yoga's purpose is to strengthen your muscles and create a mindful connection to your body, and the word "hatha" means "force discipline" in Sanskrit.

Hatha yoga is an umbrella phrase that refers to any yoga practise that incorporates typical yoga postures such as downward-facing dog or child's pose that you may have met in a yoga class. It has grown in popularity as a way to increase strength, enhance flexibility, and align posture while being gentle enough for most people's bodies.

Hatha yoga literally means "force discipline" in Sanskrit. It was not officially introduced to America until the late 1800s, when Indian yogi Swami Vivekananda brought it to Chicago. It is based on ancient Hindu spiritual beliefs. Hatha yoga is now widely acknowledged for its mental and physical health advantages and is practised in tens of thousands of studios across the world.

It consists on three main techniques:

1. Postures of the body (asanas)

2. Breathing exercises (pranayama)

3. Meditation and relaxation (dyana)

In addition to yoga positions, you may learn different strategies to control your breath or how to sit in meditation in a Hatha yoga class.

Hatha Yoga Poses 

Sukhasana, The Easy Pose

Adho Mukha Svanasana, Downward Facing Dog

Bhujangasana, Cobra Pose

Anjaneyasana, Low Lunge

Trikonasana, Triangle Pose

Vrksasana, Tree Pose

Paschimottanasana, Seated Forward Bend

Savasana, Corpse Pose

Benefits 

Hatha yoga has been proved to provide a wide range of advantages for both mental and physical health in numerous studies. Among the most well-known are:

1. Strengthens Core Muscles 

Plank posture and warrior I stance are two Hatha yoga poses that can assist develop your core muscles, which comprise the muscles in your belly, sides, pelvis, and back.

Core muscles are essential for total body function since they can help you avoid lower back pain, enhance your balance, and reduce your risk of muscular injury.

Yoga is also a wonderful alternative for people who want to develop their core but can't do high-intensity workouts like running or weight lifting, such as seniors or persons with impairments, according to Gothe.

Hatha yoga improves your core muscles by requiring you to hold positions for extended periods of time, which works muscles such as your abs and glutes.

2. Good Night Sleep

Hatha yoga can help you sleep better by lowering cortisol levels, a hormone linked to sleep. Yoga before bed can help you fall asleep faster since low cortisol levels signal to your body that it's time to sleep. Yoga, according to some experts, helps you sleep better because it stresses attentive breathing and meditation, which can help you calm your mind and body before going to bed.

Good Night Sleep

Hatha yoga can help you sleep better by lowering cortisol levels, a hormone linked to sleep. Yoga before bed can help you fall asleep faster since low cortisol levels signal to your body that it's time to sleep. Yoga, according to some experts, helps you sleep better because it stresses attentive breathing and meditation, which can help you calm your mind and body before going to bed.

3. Improves Symptoms of Depression 

Hatha yoga, according to experts, helps to alleviate depression by acting on neurotransmitters in the brain in a similar way to antidepressants.

Yoga, for example, raises neurotransmitter levels in the brain, such as serotonin and gamma-aminobutyric acid (GABA). GABA relaxes your nervous system and can help relieve anxiety caused by depression, whereas serotonin regulates your emotions.

4. Helps in Managing Stress

Hatha yoga is a physically challenging kind of yoga that may also help you relax and de-stress. This is due to the fact that yoga has an effect on your neurological and endocrine systems, which regulate biological activities such as hormone release and blood pressure variations.

People who practiced a Hatha yoga session before completing a demanding assignment had lower cortisol levels and blood pressure levels than those who did not. Participants who practised Hatha yoga said they felt more confidence about their ability to complete the difficult job.

5. Relieves Joint injuries

Many joint injuries, particularly those to the hips and knees, are caused by a recurrent strain that is connected to tightness and restricted mobility in the leg and back muscles. These are the muscles that yoga most usually targets.

6. Develops Balance

Our sense of freedom and security as we age is inextricably related to our sense of balance and equilibrium.Hatha Yoga is an effective approach to create sustainable balance and natural mobility by systematically fine-tuning the body's support muscles and challenging our proprioception with balancing poses.

7. Maintains Healthy Joints 

Many joint injuries, particularly those to the hips and knees, are caused by a recurrent strain that is connected to tightness and restricted mobility in the leg and back muscles. These are the muscles that yoga most usually targets.

8. Reduces Inflammation

Hatha Yoga has recently sparked a lot of scientific interest due to findings that it can help reduce chronic inflammation, which can contribute to a variety of diseases such as arthritis, heart disease, diabetes, and cancer.

9. Stimulates the Immune System 

Hatha Yoga helps the body's cells work more effectively, dispose of waste more efficiently, and transport antibodies and white blood cells to combat infection and foreign invaders by increasing blood and lymph movement throughout the body.

Bottom-line 

Hatha yoga is suitable for all levels of practitioners. It can aid in the reduction of stress, the management of depression, the improvement of strength and flexibility, and the relief of pain. While beginning a yoga practise, it's vital to remember that yoga isn't about nailing the ideal position — it's about relaxing and calming your body and mind, and improvement takes time.

Contact Dragonfly yoga studio if you want to experience the magical effects of Hatha Yoga on your mind and body.

Nida Zakaria

Yin Yoga for beginners

Do you want to strengthen your body's flexibility with a gentler, slower-paced yoga practise? Yin Yoga might be the right fit for you. Perhaps you enjoy the ferocity of your vinyasa class but are looking for the ideal restorative practise to balance out your fire flow. If you're new to Yin Yoga, we've put together the finest Yin Yoga sequence for beginners particularly for you!

Yin Yoga 

While some poses may appear to be similar to those seen in a vinyasa class, Yin Yoga postures are quite different. The titles of most Yin positions differ from those of standard hatha yoga poses. Yin Yoga attempts to release physical and energy obstacles by thoroughly penetrating the connective tissues in your body.

Your body begins to open up deeply through long holds, deep breathing, and relaxation. The fundamental distinction between yin and other yoga practises is that yin postures are held for extended periods of time and without the use of muscular strength.

Yin poses are often held for 1 to 5 minutes, but can last up to an hour. Blocks, blankets, and bolsters are used as props to ensure that the body is as comfortable as possible in each pose. Yogis are usually urged to activate muscles and use strength in a more fiery practise. Passive stretching with support and the release of any muscular tension are encouraged in Yin Yoga.

Basic Tips For Practising Yin Yoga

Yin yoga differs from other styles of yoga as the  goal is to relax fully into the position without exerting any muscular effort in order to place “stress” on the connective tissue. Here are some things to remember when doing yin yoga:

1 . Slowly ease into the posture: The longer you hold a pose, the more your body will naturally open up. Allow gravity to do the heavy lifting and avoid rushing to the brink.

2. Find calm and relaxation: Close your eyes and relax your entire body. The more concentrated a position becomes, the more likely your mind may wander. Allow yourself to stay focused on your breath and relaxation.

3. Use props: Being comfortable and supported in your pose allows your muscles to relax and open. Before you enter the scene, set up your posture using your props.

4. Once you've gotten into the  pose, try not to get out of it: It's possible that Yin Yoga will be more difficult than a fast-paced vinyasa class. When the impulse to fidget or move becomes strong, it takes practise to resist it. However, in each posture, concentrate on breathing and releasing.

5. Slowly increase the time you spend in each pose, starting with 2 minutes and gradually increasing to 5 minutes.

IT’S  BENEFITS 

• Enhances your flexibility

• Relaxes both the mind and the body.

• Reduces anxiety and stress levels

• Improves blood circulation throughout the body

• Fascia is released.

• Improves joint mobility and range of motion by allowing your energy to flow freely throughout your body.

• Physical and emotional blockages in the body are released.

• It goes well with a more "yang" yoga practise like Vinyasa or Power Yoga.

YIN YOGA POSES FOR BEGINNERS 

Anyone can experience and  attempt the basic beginner-friendly yin yoga sequence below! Warming up before the sequence isn't necessary because it helps you dig deeper into the connective tissue.

1. Child Pose:

   Take a mat-width spacing between your knees, walk your hands forward, and rest your forehead on the mat. Allow your hips to drop down to your heels by bending your elbows slightly to alleviate any tension in your neck and shoulders.

   Stay for three minutes and notice how soft your joints, muscles, and breathing are.

   Place a bolster or pillow in front of you and embrace or lay your upper body over it. Allow your hips to rest on a blanket that has been rolled up and placed behind you.

2. Downward Facing Dog:

Spread your fingers wide as you walk a few inches forward to the top of your mat. Curl your toes under, push your knees off the mat, and elevate your hips to the sky. Knee bends or any other action that feels pleasant in your body are recommended. In downward dog, check that your feet are hips-width apart, your hands is shoulder-width apart, your fingers are spread wide, and your spine is long. Take 5 deep breaths and hold them for 5 seconds.

Bend your knees, lift your hips higher, push the mat aside, and think about getting your stomach closer to your thighs if your spine tends to round in downward facing dog. Lift your hips and push the mat away to give your spine and side body extra length.

3. Butterfly Pose:

Bring the soles of your feet together a comfortable distance away from the torso while seated. Fold over your legs and support your head with something soft as you tilt the top of your pelvis forward. Place a folded blanket or bolster beneath your hips if your lower back is rounding. Allow 3-5 minutes to settle into the posture.

4. Pigeon Pose:

How to execute it: Starting at the tabletop, place your right knee behind your right wrist and point your right toes towards your left hip, forming a 45-degree angle with your shin. If your hips don't meet with the floor, slide your left leg back and lower them onto the ground, a folded blanket, or a bolster. Fold over your bowed right knee and support your head as required by lengthening your spine forward. Soften for 3-5 minutes on each side in this location.

5. SEATED FORWARD BEND 

Sit up straight and straighten your legs in front of you. Sit on a bolster or folded blanket if your lower back is rounding. Fold forward with your forearms resting alongside your knees, tilting the top of your pelvis forward. Place a pillow or bolster on top of your legs to support your head. If you have too much sensation in the backs of your knees or hamstrings, use a pillow to support them. Relax for 4-5 minutes here.

It is not the purpose of Yin yoga to uncover a deeper variety of each pose. Instead, the goal is to relinquish power. Something lovely happens when we do this. When we let go of control, the body softens, allowing us to achieve the depth we desire in a natural and comfortable way.

Recognize that you are the source of this inner silence. Accept this serene calm into your heart, and know that it will only get stronger as you progress in your Yin yoga practise.

Dragonfly Yoga Studio has some of the amazing yin yoga teachers. 

Enroll yourself for a happy yoga journey. 

Nida Zakaria

Ten yoga mudras and Their benefits

Yoga is about more than twisting your body or performing tough asanas. There are many other old practises that can be used in Yoga. Today, we'll discuss one of them: Mudra, an ancient technique that we use during Pranayama and Meditation. 

Mudra is a Sanskrit term that means "gesture" or "attitude." Psychic, emotional, spiritual, and artistic gestures or attitudes are all examples of mudras. Mudras were characterised by ancient yogis as energy-flowing postures meant to connect individual pranic force with universal or cosmic force.

Mudras are a set of subtle physical movements that can change one's mood, attitude, or perspective. And which help to increase concentration and alertness. A mudra can be a simple hand position or it can encompass the entire body in a combination of Asana, Pranayama, Bandha, and visualisation methods. 

Mudras are higher rituals that help the pranas, chakras, and Kundalini to awaken. It restores pranic balance within the koshas and allows subtle energy to be directed to the upper chakras, resulting in a higher state of consciousness. Each mudra establishes a distinct relationship and has a distinct influence on the body, mind, and prana.

Diseases arise from an imbalance in the body, which is produced by a shortage or excess of any of the five elements: air, water, fire, earth, and space. 

Each of these five elements has a specific and crucial job within the body, and our fingers have the qualities of each of them. When a finger representing one of the elements makes contact with the thumb, that element is balanced. As a result, the imbalance-caused sickness is treated. Mudras modify energy flow, changing the equilibrium of air, fire, water, earth, and ether, thus facilitating healing and health restoration.

Air (Vayu)- Index Finger

Fire (Agni)- Thumb Finger

Water (Jal)- Little Finger

Earth (Prithvi)- Ring Finger

Space (Akash)- Middle Finger

 Today, we'll go through some of the most effective mudras for curing ailments.

1.Jnana/Gyan Mudra (Psychic gesture of Knowledge)

  This is one of the most fundamental yoga mudras for increasing concentration and knowledge.

Sit comfortably in a meditation pose such as Padmasana or Sukhasana. Your index fingers should be folded such that they touch the inside root of your thumbs. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing down, place the hands on the knees. Hands and arms should be relaxed.

2.Chinmaya Mudra (Awareness)

This is one of the most effective mudras for physical and mental well-being.

Form a ring with the thumb and forefinger, then curl the other three fingers into the palms of the hands. Now, with your palms facing upwards, lay your hands on your knees and take deep, relaxed breaths. Relax your hands and arms while observing the flow of your breaths. This mudra enhances digestion and improves the flow of energy in the body

3.Vayu Mudra (Air)

This is for balancing your body's air element, as the name implies.

Fold your index finger in half. With the base of your thumb, press the second phalanx bone of your index finger. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra aids in the expulsion of excess air from the body, which relieves chest pain caused by trapped gas.

4. Agni Mudra (Fire)

This mudra is for balancing your body's fire element, as the name implies. If you have indigestion or acidity, you should avoid this mudra.

Fold your ring finger and press the base of your thumb against the second phalanx bone. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra should only be done on an empty stomach and in a sitting position early in the morning.

 This mudra aids in the reduction of abdominal fat, increases metabolism, and manages obesity. It also aids digestion and strengthens the body.

5.Varun Mudra ( Water)

This mudra is for balancing the water element of your body, as the name implies. This mudra can be used to improve one's appearance. It makes your skin glow by allowing your body's fluids to circulate freely and keeping your skin hydrated. Avoid pressing the tip of the little finger against the nail. Instead of balancing your body's water level, this could create dehydration.

Touch the tip of your little finger and the tip of your thumb together. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra aids in the activation of fluid circulation in the body, keeping it hydrated. It prevents the appearance of pimples and treats skin illnesses and infections. It gives your face a natural glow and relieves muscle problems.

6. Prana Mudra (Life)

This mudra is for balancing your body's life element, as the name implies. This yoga gesture strengthens your immune system, enhances your vision, and helps you feel more energised by combating lethargy. This is a crucial mudra because it activates your body's energy.

Bend your ring and little fingers and place the tips of both of these fingers on the tip of your thumb. Straighten each hand's other two fingers, keeping them relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra strengthens your immune system. This increases the power of your eyes and the clarity of your eyesight. It also alleviates fatigue and treats eye disorders.

7. Shunya Mudra (Sky)

This mudra is also known as the paradise mudra, and it can help you achieve a state of tranquillity if you practise it regularly

Using your thumb, press the first phalanx of your middle finger. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra relieves earaches and aids persons who are losing their hearing due to age or disease. It also aids in the treatment of motion sickness and vertigo.

8.Surya Mudra (Sun)

This mudra is for balancing the sun aspect of your body, as the name implies. To take use of the sun's vitality, you must do it first thing in the morning.

Press your ring finger with the thumb. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra aids in the reduction of bad cholesterol and weight gain. It also helps with anxiety and digestion.

9.Prithvi Mudra (Earth)

Make a connection between the tip of your ring finger and the tip of your thumb. Straighten each hand's remaining three fingers so that they are relaxed and slightly apart. Now, with the palms facing up, place the hands on the knees. Hands and arms should be relaxed.

This mudra helps to increase blood circulation throughout the body. While meditating, it improves patience, tolerance, and concentration. It also aids in the strengthening of weak and lean bones. Surprisingly, it aids in the increase of body weight, as well as the reduction of weakness and mental dullness.

10.Adi Mudra ( First Gesture)

This is a symbolic and ritualistic hand gesture used to quiet the mind and nervous system in a spiritual yoga practise.

A light fist is formed by placing the thumb at the base of the tiny finger and curling the other fingers over the thumb. Now, with your palms facing upwards, lay your hands on your knees and take deep, relaxed breaths.

This mudra helps to prevent snoring by relaxing the nerve system. It also boosts the passage of oxygen to the brain and expands the lungs' capacity.

Yoga mudra practises, when paired with meditation and breathing techniques, can assist us in living a happy, pain-free life. Which would you choose to practise first?

Nida Zakaria

The Mindfulness Mantra

Eight week course on Minfulness Based Stress Reduction at Dragonfly

Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. It is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practising mindfulness involvesbreathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

While it can be said that mindfulness is innate, there are a few ways in which one can cultivate mindful practices as well. These are some proven methods- seated, walking, standing and moving meditation or the short pauses we insert in our everyday life. The merging of meditation practice with other activities such as yoga or sports also enhances our mindfulness.

The benefits of mindfulness are immense. When an individual is mindful the amount of stress is minimum, this enhances our performance, gain insight and awareness through observing our own mind and increase our attention to others' well-being.

Mindful meditation gives us time in our lives when we can suspend judgement and unleash our natural curiosity about the working of the mind, approaching our experience with warmth and kindness. Also, Mindfulness-Based Stress Reduction is said to benefit individuals dealing with the following health conditions or problems like ADHD, anxiety, depression, chronic pain, stress, fatigue, anger, headaches, high blood pressure and sleep problems.

There are a few facts about mindfulness which everyone should know.

1. It is not a special added thing that we inculcate. We already have the capacity to be present, and it doesn’t require us to change who we are. But we can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit ourselves, our loved ones, our friends and neighbours, the people we work with, and the institutions and organizations we take part in.

2. It is nothing obscure or exotic. It is familiar to us because it is something wealready practice yet we don’t realise it. It takes many shapes and goes by many names.

3. You don’t need to change. Solutions that ask us to change who we are or become something we’re not have failed us over and over again. Mindfulness recognizes and cultivates the best of who we are as human beings.

4. Mindfulness practice cultivates universal human qualities and does not require anyone to change their beliefs. Everyone can benefit and it’s easy to learn.

5. It sparks innovation. As we deal with our world’s increasing complexity and uncertainty, mindfulness can lead us to effective, resilient, low-cost responses to seemingly intransigent problems.

Mindfulness helps to deal with stress. It can reduce a lot of your mental pressure and make things clearer for you. When we practice mindfulness we become more aware of our thoughts. We can then step back from them and not take them so literally.

That way, our stress response is not initiated in the first place. We don’t immediately react to a situation. It is because of mindful exercises which prevent us from being impulsive and not rush while acting.

There is a “being mode”; inside every individual. Mindfulness switches us to that. It is associated with relaxation. Our "doing mind" is associated with action and the stress response. When one is mindful, the person becomes more aware and sensitive to the needs of their body. One may notice pain earlier and take appropriate action.

It is difficult to find people who are emotionally intelligent. With mindfulness, we become more aware of the emotions of others. As our emotional intelligence rises, we are less likely to get into conflict. This increases our level of care and compassion for ourselves and others too. This compassionate mind soothes us and inhibits our stress response.

Amygdala is the part of the brain that is central to switching on our stress response.

Mindfulness practice reduces activity in that of our brain called the amygdala. It is so effective that our background level of stress is reduced. We are better able to focus.

We complete our work more efficiently, we have a greater sense of well-being, and this reduces the stress response. Rather than just seeing the negative consequences of feeling stressed, mindfulness offers you the space to think differently about the stress itself. Observing how the increased pressure helps energizes and has a positive effect on our body and mind. Thus, it is very healthy for the human mind and body to practice mindfulness.

This October Dragonfly Yoga Studio is coming up with eight week course on, “Mindfulness Based Stress Reduction”.

The 8 week course in Mindfulness based stress reduction is a well-researched program developed to alleviate a wide range of health needs, including chronic pain, anxiety and depression as well as enhancing general wellbeing and engagement.

The course will be held on a weekly basis on Tuesday evenings. The course includes daily meditation and activities that can be incorporated into daily life as part of the home practise. A practise day will be held near the end of the course to help students integrate the course’s primary practises.

It’s a rich, dynamic course that has proven to be quite beneficial to a large number of people.

Here is the link for the application form: https://docs.google.com/document/d/1fnWwtWI4VfX_0z6M9SM4TbY9NLPjWCb5CzGB0JR2 RlQ/edit .

If you have any doubt or any question regarding the course please feel free to contact us.

We are always happy to help.

Nida Zakaria

MINDFULNESS BASED STRESS REDUCTION

Eight Week Course at Dragonfly Yoga Studio

Being mindful entails just recognising what arises and, as much as possible, letting it be.

Mindfulness training teaches us how to be happier and calmer in the ups and downs of life, as well as how to minimise stress and manage panic attacks. When we get caught up in thoughts about the past or the future, we can miss out on present pleasures or make our problems worse. We can notice things if we are mindful.

Mindfulness Meditation

Meditation is a practise that involves focusing our minds on a certain object, topic, or activity in order to be present with our current experience. Many people want to know what mindfulness is, what meditation is, and what the difference between mindfulness and meditation is. Simply said, we meditate to assist us develop a state of attentive awareness.

Learning different styles of meditation as well as mindfulness skills is part of Mindfulness- Based Stress Reduction training. Meditation is a type of mind training, and there are numerous reasons why it is beneficial to your health.

This October Dragonfly Yoga Studio is coming up with eight week course on, “Mindfulness Based Stress Reduction”

The 8 week course in Mindfulness based stress reduction is a well-researched program developed to alleviate a wide range of health needs, including chronic pain, anxiety and depression as well as enhancing general wellbeing and engagement. The course involves training in a variety of mindfulness meditations and techniques, including gentle physical exercises, all designed to bring about awareness of habitual thought patterns that lead to stress, anxiety or depression, as well as how to transform these into positive states.

The course will be held on a weekly basis on Tuesday evenings. The course includes daily meditation and activities that can be incorporated into daily life as part of the home practise. A practise day will be held near the end of the course to help students integrate the course’s primary practises.

It’s a rich, dynamic course that has proven to be quite beneficial to a large number of people.

Meet Your Team for Mindulness Based Stress Reduction (MBSR):

1) Erick Rinner: Erick has had a daily mindfulness practice for 11 years and is regularly in silent retreat. He trained at Bangor University and is delivers the MBSR program in English and in French. Erick is also a mindfulness and life coach, training leaders and executives in global companies for corporate mindfulness techniques.

2) Cynthia Bonell:

Cynthia had been meditating for 35-40 years and have studied the Vedic, Buddhist, and Christian traditions, as well as Christianity. She began teaching mindfulness 5 years ago. She completed her 8-week MBSR course and then moved on to Bangor University to complete a week-long intensive level 1 teaching course. She continues to meditate and attend retreats on a regular basis.

3) Ros Boughflower :

Ros has been meditating and practising mindfulness for a long time and attends retreats on a regular basis. She is a certified coach and MBSR teacher who received her training at Bangor University. She employs mindfulness with her coaching clients to help them become more aware of themselves.

She has a pleasant and sympathetic demeanour and draws on her Buddhist background to provide a secular approach that is both accessible and current.

4) James Milford:

James is a mindfulness teacher who received his MSc in Mindfulness Studies from the University of Aberdeen, where he improved his personal practise and theoretical understanding. The training includes mindfulness, compassion, insight, and wisdom. James used his education and research to create a unique method to mindfulness that is deeply rooted in the traditions and teachings of mindfulness.

5) Jane Sill:

Jane is UK Mindfulness Network listed instructor and have been associated with the London Centre of Mindfulness since 2012, assisting in the coordination of its activities, particularly the administration of the 8-week MBSR courses both in and out of house.

6) John Bonell:

Since he was a teenager, John has been interested in meditation. John began his meditation studies in London and has since studied under a variety of instructors and traditions in the Burmese, Indian, Sri Lankan, and Tibetan traditions. His main focus is on mental stability as a way to delve deeper into the nature of the mind.

7) William Walker

William completed his mindfulness training in 2018 and is listed as a Mindfulness Teacher in the United Kingdom. For the London Centre of Mindfulness, he has led and co-directed a number of 8-week Mindfulness for Stress Reduction courses. MBSR Application Form

Please ensure you have read the course content and are aware of the amount of commitment required to participate. Please think about whether you'll be able to devote enough time to the programme and whether now is the ideal moment to start. You’ll need to practise at home to get the most out of it.

So, are you up for it?

Here is the link for the application form:

https://docs.google.com/document/d/1fnWwtWI4VfX_0z6M9SM4TbY9NLPjWCb5CzGB0JR2 RlQ/edit

If you have any doubt or any question regarding the course please feel free to contact us.

We are always happy to help.

Nida Zakaria

EVERYDAY ASANAS AND THEIR BENEFITS

Are you always fatigued and lethargic, despite the fact that you have no underlying medicalcondition? A 10-minute yoga programme might help you feel more energized and regain body-mind harmony on a regular basis.

While many people believe that yoga isn’t as effective as cardio or heavy-duty high- intensity interval training, studies has shown that yoga can help with anything from weight loss to period pain relief, heart health, and digestion. Plus, yoga positions don’t necessitate any specific equipment or studio space.

Today we will talk about ten everyday yoga asanas and how they and how they might benefit you if you practice them regularly.

1. Standing Side Bend: As you inhale, stand tall with your feet and legs together and stretch both arms straight up overhead. Exhale as you lower your right arm down the right side of your body and lengthen your left arm over your head, gently bending your body to the right. Repeat on the left side, inhaling to return arms overhead to center and exhaling to return to the right side.

Standing side bend strengthens the side ab wall while targeting the external and internal oblique. This exercise tightens the core, sculpts the waist, and improves posture and stability.

2. Downward Dog: Downward Dog is an excellent pose to rest the spine. Begin by kneeling on your mat with your hands right under your shoulders and your fingers extended wide. Now push your torso up off the mat, leaving only your hands and feet on the mat. Tuck your toes under and engage your abdominals as you do so. Moving your chest gently toward your thighs and your heels gently toward the floor, press through your hands.

The upper body, arms, shoulders, abdomen, and legs are all strengthened. Back of the body, ankles, calves, hamstrings, and spine are all stretched. It relaxes the mind and blood circulation is also stimulated.

3. Cat & Cow Pose: Begin by forming a “tabletop” position with your hands and knees. Make sure your knees are directly underneath your hips. Your wrists, elbows, and shoulders should all be parallel to the ground. Maintain a neutral position for your head. Lift your chest toward the ceiling as you inhale, allowing your belly to drop toward the floor. Raise your brows and look straight ahead.

Exhale and return to your original position. This asana warms the body while also allowing the spine to be more flexible. “This asana strengthens the abdominal organs while stretching the back torso and neck,” says the author.

4. Boat Pose: Lay on your back with your legs crossed. On the floor, keep your hands on your thighs or near to them. Take a deep breath and elevate your head, arms, and head off the floor at a 30-degree angle.

This asana improves the function of abdominal muscles, improves digestion, and lowers belly fat. It also strengthens abdominal organs and leg muscles.

5. Cobra Pose : Lie down on your stomach on the floor. Place your hands on your shoulder and close your eyes. Raise your head and gaze up towards the sky. The stretch in your midsection is palpable.

This position increases back flexibility while toning the abdomen, neck, and shoulders. It promotes blood circulation and relieves weariness and stress.

6. Legs Up The Wall: Lie completely flat on your back. Bring both legs together and raise them up. To elevate your lower back, take your legs slightly behind you. Place your palms on your lower back and your elbows on the ground to support your back. Maintain a 45-60 degree angle between your back and the floor with your legs perpendicular to the floor. Take a normal breath. Begin with one minute of practice and gradually build to ten minutes.

Practicing this activity on a regular basis helps strengthen your digestive system. Your appetite will grow stronger. it can prevent premature greying of hair and heal disorders such as swelling of the feet, and blood-related ailments such as boils, pimples, and itching.

7. Pigeon Pose: One of the most effective hip stretches available. Do pigeon posture as a hip opener, using padding beneath your hips if necessary. Bring your right knee forward to the floor on the outside of your right hand, starting in downward-facing dog.

Allow your left knee to fall to the floor. Your hips should be squared to the front of your mat. Bring your torso down into a forward bend over your right leg if you feel steady.

This position emphasizes on opening your hips, which promotes hip mobility and flexibility. Pigeon Pose also extends your hip flexors and lower back, which can become stiff from sitting for lengthy periods of time. Stretching these muscles on a daily basis can help to relieve minor lower back and hip pain.

8. Happy Baby Pose: A relaxing stance! Your groin, inner thighs, and low back will also be opened. Start by lying down and grasping your big toes with your index and middle fingers. Pull knees toward shoulders by gently drawing toes down. Knees should be gently pushed open with elbows. Relax and take a deep breath. Hold the position for 30 seconds.

This pose reduces lower back pain by opening the inner thighs, hips, and groin; realigns and extends the spine; relieves tension and anxiety; and improves exhaustion and lethargy.

9. Cow Face Pose: When most people think about hip openers in yoga, they imagine poses with their legs spread wide apart. However, hip stretches like Cow Face, in which the legs are brought together, stimulate the musculature surrounding the pelvis in a different way.

This position may aid in the correction of your posture and the beginning of flexibility equalization. It’s a terrific posture for folks who sit for long periods of time at work since it opens your hips and chest, which helps to offset the slump that many people develop while sitting. It’s a grounding and relaxing stance.

10. Corpse Pose: Rest in corpse pose for a few minutes to allow your body to absorb the benefits of your practice before continuing on with your day. Adding objects to this stance might make it more comfortable and soothing.

There’s one thing we all have in common, no matter where we are on our fitness journey: the urge to stretch. Why? There are a variety of causes, as it turns out.

Practicing these basic poses for 10 to 15 minutes a day will improve your yoga practise.You’ll notice that completing these stretches on a regular basis has a favourable impact on your longer practice sessions over time.

Dragonfly is always there to help you in your yoga journey. Feel free to contact us for any support or guidance.

Nida Zakaria

YOGA AND ITS EIGHT LIMBS

Being a yogi , you must have heard at least once in a class that yoga is more than simply fitness. Of course, some styles of yoga can be physically taxing and aid in the development of amazing strength, but there’s a hint of something more, something deeper, and something rooted in ancient wisdom, alongside the sweating and stretching.

With each passing day more and more people are joining and learning yoga which indeed had transformed the lives of many. However, as yoga has become a more accessible and modern practise, the ancient roots of yoga appear to be gradually fading amongst new genealogies.

PHILOSOPHY PROVIDES CONTEXT

It may appear at first glance that learning something so ancient is unimportant in today's modern and forward-thinking society, where yoga practises are combined with mindfulness, mind-body medicine, and progressive anatomy understandings.

Why would we want to look back at something cocooned in dogma and Sanskrit language, with all this new information and exhilarating advancement?

And the only reason to dig into some ancient history is because philosophy provides context. The ‘Ashtanga Yoga System; or ‘Eight Limbs of Yoga; is described in Patanjal’s Yoga Sutras as an eight-fold route leading to freedom. And it explains why yoga was created in the first place, what was going on in the world at the time, and where the meanings of yoga poses come from. It transports us to a time when the gods and goddesses were a part of everyday life, and where yoga was so revered that thousands of writings were written about it.

The Patanjali Yoga Sutras are a favourite source of inspiration and direction for modern yoga practitioners on how to live a balanced and ethical life both on and off the mat. Many of our understandings of the Yoga Sutras have been filtered through multiple commentators on the original verses, according to the history of the work.

Our interpretation of the eight limbs takes into account the historical context in which they were created before attempting to adapt them to modern life.

The Yoga Sutras of Patanjali (which are obligatory reading in most Yoga teacher training programmes) are considered to be a road map that leads you to Samadhi, which is sometimes referred to as bliss or enlightenment. Each of these eight limbs might be thought of as a rung or step on a ladder, with each level intensifying the yogic practise. It's critical to realise that this particular yogic practise. It's crucial to remember that yogic philosophy is just one of many; other philosophies include Buddhism and Tantra, both of which are as rich and fascinating.Starting with morals and guidelines and progressing via numerous meditation practises, techniques, and states, the practitioner is supposed to eventually arrive at Samadhi, the final limb of joy.

THE 8 LIMBS OF YOGA

• Yama

• Niyama

• Asana

• Pranayama

• Pratyahara

• Dharana

• Dhyana

• Samadhi

1. Yama: Yama is the first limb, and it refers to vows, disciplines, or practices that are primarily concerned with the world and our interactions with it. The five yamas (nonviolence, truthfulness, non-stealing, correct use of energy, and non-greed) are universal moral pledges and observances that apply to everyone and everything. These five morals apply to them, us, and everyone around us, regardless of where they come from, their social level, current life situation, or previous experience. Yama’s can be viewed of as little disciplines or constraints that we can all practice in order to be better individuals. These tiny disciplines, in turn, have a cascading effect, resulting in a more harmonious community and a more peaceful planet.

Ahimsa (non-violence),

Satya (truthfulness),

Asteya (non-stealing),

Brahmacharya (right use of energy), and Aparigraha (non-greed or non-hoarding).

2. Niyamas : “Ni” here denotes that these five observances are more about how we engage with ourselves, how we direct our consciousness inward to our own acts, and how those actions may affect those around us. While the yamas are universal, the niyamas are only for people who seek to further their personal and spiritual development.

Saucha (Cleanliness),

Santosha (Contentment),

Tapas ( Burning of desire),

Svadhyaya (Self-study or self-reflection),and Isvarapranidaha (Surrender to a higher power).

3. Asana : The physical part of yoga is the third step on the way to freedom, it refers to the seat you would assume for meditation. It is said in the practice of Asana that the posture for meditation should have the attributes of steadiness and ease, meaning that it should be sturdy enough to sit for a long time yet relaxed enough to allow the breath to flow easily.

Hundreds of physical postures and movements have been developed over thousands of years to aid in the clearing and revitalization of the body.

4. Pranayama : Prana is a Sanskrit word that means “energy” or “life source”. It can be used to express both the essence of life and the energy that pervades the cosmos around us. Prana is also used to describe the breath, and dealing with the way we breathe has a direct impact on the mind.

These strong techniques are a vital aspect of yoga, from the gentle practises of alternate nostril breathing to the more rigorous Kapalabhati and long breath retentions. Extended breath holding is reported to have been practised by the Buddha, and all physical yoga practises in pre-modern India were largely concerned with breathing techniques.

5.  Prathyahara : Prathya means to 'withdraw’, and ahara refers to whatever we 'take in' on our own, such as the many sights, sounds, and odours our senses take in on a regular basis. When we sit for a formal meditation practise, we are inclined to focus on ‘drawing in' as the first thing we do when we think we are meditating. Focusing inward is a type of drawing within.

The five senses of smell, sound, sight, touch, and taste all contribute to the richness of life, but they can also pull our attention in different areas. An uncomfortable seat, a strong odour, or the beeping and buzzing of a mobile phone might make it difficult to focus on a meditation practise or simply being present in a discussion.

6. Dharana : It is the lingering moment of meditation in which the practitioner maintains their meditation object steadily, whether it is the breath, a mantra, a symbol, or a visualisation. It's easy to slip out of dharana and back into your thinking mind — you could notice this when you suddenly “realise” you’ve been meditating and are yanked out of it.

Dharana includes activities like candle gazing, visualisation, and focusing on the breath, and it’s this stage that many of us reach when we think we’re meditating.

7. Dhyana: The seventh limb is referred to “meditative absorption” which occurs when we become entirely absorbed in the subject of our meditation.

This is when we are truly meditating. All of the skills we learn in class, online, or from a teacher are only ways to assist each person calm, focus, and concentrate; the actual practise of meditation is not something we can actively ‘do’.

8. Samadhi : ‘Sama’ which means ‘same’ or ‘equal’, and ‘dhi’ which means ‘to see. It’s called realisation for a reason: achieving Samadhi is’nt about escape, flying away, or being ecstatically happy; it’s about realising the life that lies ahead of us. Many people think of enlightenment or bliss as a state that can be entered and exited. Free flowing consciousness is an excellent illustration of a Samadhi state, in which we are completely oblivious, completely focused on one thing, and completely content in the present now. Each day, you may have numerous moments of Samadhi, and the more we have via meditation and daily action, the closer we are to liberation.

After considerable study and reflection, I’ve come to the conclusion that the word “Samadhi” does not necessarily imply a fireworks show of delight and bliss, but rather a calm and humble serenity that is available to everyone. The Sanskrit word

‘sama’ denotes ‘same’ or ‘equal’; while the ‘dh’ refers to an understanding or connection, as previously mentioned. We can see that the ‘end’ has a new meaning with this new definition.

Nida Zakaria

How to build confidence with meditation?

In today’s world which has people running and gunning against each other, often we find ourselves questioning our sense of self-worth. The question becomes even more profound in the face to tough times such as the ongoing pandemic that has forced everyone to work and live out of silos. The situation demands us to persist and believe in ourselves every day.

This is where we need engaging activities which help us build self-confidence. It is somewhat an easier said than attained feat and remains elusive in people. In such a situation, lack of self-confidence often leads to complex conditions like mental breakdowns and depression, pushing people to often take extreme steps. Meditation and mindfulness are proving to be tried and tested methods by which individuals can master their lost confidence.

Meditation is one of the most powerful ways in which one can their sense of our real and innate worth. Our inner genuine confidence comes from our innate sense of self-worth, which can be awakened using meditation. The tools and technique are our ticket to break cycles of negativity and co-dependency and look deeper into our own wellbeing.

But how does meditation really help you? To start with, it is not just sitting with your thoughts, but observing them, noticing every moment that you are thinking and then finally you come back to the breath. Each time, while meditating, you eventually revert to the basic sense of being in the moment, where you can introspect, cut down the noise from the outer world, and find some ‘Me Time’ for the soul. A regular practice helps you finally overcome your own thought patterns and you begin to distance yourself from those.

This is so because in meditation you can let go, and lead to a profound sense of wellbeing. The technique helps you return your calm, where you can take better decisions, and see the larger picture. This sense of being, helps build that lost confidence, which emerges out of your inner self. In one’s natural state of mind, you can relax, in the absence of the external confidence-eroding triggers, you can start finding yourself back, and build your confidence.

Meditation and mindfulness are becoming increasingly important in today’s times, to help individuals boost their confidence levels. It helps you be in the moment, with no references and you end up feeling fulfilled and happy. One can easily check out various online meditation courses and guides for success, happiness, and self-esteem. When one feels happy from within, this confidence will be translated into your life, your relationships, personal and professional growth etc. In the long run, a regular practice helps us distinguish from between healthy and toxic patterns and relationships, which ultimately leads to a higher sense of self belief.

Techniques like grounding oneself and vipassana meditation amongst others are some ways to make the most of meditation. It is also important that the right posture is maintained when one is practicing. In a nutshell, Meditation can offer plenty of ways to improve and boost one’s confidence levels, it is up to you as to how and what techniques we adapt to suit the needs and situations. For a healthy and balanced life, a healthy mind is a critical ingredient. Meditation for the mind is what food is for us. It is indeed imperative, that every individual takes to meditation, for higher thoughts, higher vibrations, and a successful life.

Advantages of Meditation (for confidence)

Meditation has numerous health benefits (all of which have been established in scientific studies):

• Boost immune system

• Lowers blood pressure.

• Improves digestion

Other studies have used MRI scans to discover that meditating can actually increase grey matter concentration in areas of the brain linked to emotion regulation, introspection, and empathy... while decreasing grey matter in areas linked to anxiety, fear, and stress. Simply said, meditating can change your brain to make you feel less worried and more confident!

Let’s get you started

STEP 1: Find a pleasant, quiet spot.

STEP 2: Sit comfortably in a straight-backed chair or cross-legged on the floor. Sit with your

back against a wall if you slump. The trick is to maintain a straight spine.

STEP 3: Use a chant to divert your attention away from your racing thoughts. It's best to go

with something simple like "Peace. Space. Calm." Now visualise (think) your ideal

atmosphere for “Peace, Space, and Calm.”

STEP 4: Place both hands on your stomach. Count to three and take three slow, deep

breaths. Take a deep breath into your belly button and feel your stomach push your hands

up. As you breathe, try to maintain your shoulders relaxed and loose.

STEP 5: As you breathe in, say the mantra “Peace. Space. Calm,” hold the breath for two seconds, and then exhale with the mantra “Peace. Space. Calm.” It’s as easy as that. Repeat this practise twice a day for 5 to 10 minutes each time.

Positive Talk

Spend a few minutes before or after your meditation sessions speaking pleasantly and compassionately to and about yourself. For this activity, I generally read some positive quotes and repeat it aloud.

It’s usually important to keep your statements short and simple. Say words that you can easily agree with so that your subconscious mind agrees with you.

For example :

“Success is not final, failure is not fatal: it is the courage to continue that counts” – Winston Churchill

“Believe you can and you’re halfway there” – Theodore Roosevelt

So my friends,

• Try and keep your feet on the ground. A lack of confidence is frequently caused by a whirlpool of thoughts in our brains that cause us to doubt our skills or ourselves.

• Become aware of unpleasant feelings and thoughts.

• Raise your spirits.

• Visualize yourself achieving your goals.

• Face your fears head on.

When it comes to boosting confidence, meditation has a lot of alternatives. Choose the option that best meets your requirements and circumstances. Above all, employ meditation to enhance your efforts to boost your self-esteem. Outside of meditation, there are other strategies to increase confidence.

And for more such meditation exercises visit and join the Dragonfly Yoga Studio. Book your classes soon.

We are always there to help!

Nida Zakaria

Enhance your emotional resilience through yoga

Brings mind and body closer and triggers a sense of positivity

When the going gets tough, the tough needs to get going. This certainly applies to the current prevailing times, where amid a pandemic, the need to find solace and emotional resilience is at its peak. We have seen people around us trying different hobbies, coping mechanisms, and therapies to keep the lives running. However, there is an easy and proven way to strengthen your emotional resilience through Yoga.

Since the most ancient times, Yoga has been known to be a way of life, rather than a practice. Many experts and practitioners in the modern time insist that its positive impact goes far beyond the physical being.  Yoga is a powerful way for building your emotional strength and regulation. It can help you overcome overwhelming emotional state of mind. This is so because Yoga in its very nature awakens a communication between body and the soul, bringing us closer to our emotional wellbeing and spiritual sides.

In layman’s terms, yes, Yoga makes us feel calmer and is a stress buster. This is Yoga’s prime benefit, which goes far beyond physical fitness and body positivity. A regular routine of its master poses or asanas, can help us keep our minds right and sane, when we battle to see some positivity around us.

Yoga is proven to have therapeutic benefits, which constitutes a combination of physical and breath work. The idea is to choose these right poses, posture or breathing that help stir the right sensations in the body and allow you to reconnect with yourself. For instance, a person battling depression, may often feel fatigued, so less aggressive, and more mindful poses, and meditation will help them restore their emotional balance over a period of time. A constant discipline of yoga practice, will teach us to untangle our inner knots of pain, suffering, anguish, and frustration, help us deal with crises, and deal with heavy meltdowns. Whether there is fear or irritation or even disappointments, yoga practices provide an awareness, awakens compassion within us to perceive and empathise better. Apart from the poses, meditation and mindfulness are key ingredients that help our minds be more relaxed, and collected, help us to sit through boredom, mental anxiety and combat our emotional upheavals.

Some of the master poses which are key for better emotional resilience include Pranayama, along with other stress relieving exercises such as child’s pose, corpse pose, leg up the wall pose, dolphin pose, puppy pose, spine twist and standing forward bends. You could also practice and devote more time in breathing exercises, i.e., Pranayama, meditation, i.e., Dhyan and Samadhi, or Shavasana and to have a holistic impact on your emotional wellbeing.

Positive affirmations combined with mindfulness helps in strengthening the self-awareness. It is indeed proven that daily yoga practice can improve cortisol awakening tendencies in human beings, and combat stress resilience. With this, Yoga also helps in healing the mind and body and makes us healthier from within. In the process, it also reduces our mental stress and makes us feel lighter.

While it is easy to miss a day of Yoga, or meditation for a day, but habit is a beautiful thing to master. Building resilience starts with discipline and habituation, which will involve daily commitment to the routine to connect with one’s own self. Yoga’s miraculous power lies in helping us overcome emotional traumas and complexes with a simply an hour of daily practice. So next time, if your mind tells you to skip a yoga session, remember that practice makes you perfect!

Nida Zakaria.

Let us Begin with the Basics of Yoga

How often do we think of practicing Yoga in our everyday lives but don’t know where and how to start from? Well, it’s time to bring the thought into practice. Making Yoga part of your daily routine can help in experiencing a profound sense of harmony within yourself and the surroundings around you. Whether you are young or old, fit or fat, Yoga is for all. Its essence lies in the combination of Physical, Mental, and Spiritual health.

Starting with Yoga practice may seem overwhelming in the first place, but it doesn’t have to be intimidating at all. The focus should be on learning it step-by-step and discovering its beauty. Before starting, here are few pointers to keep in mind to optimize Yoga practice.

1. Getting to know it all- Remove all the Yoga myths before starting the Yoga practice. Being a beginner one’s goal should be calming and strengthening body and mind with easy and effortless exercises. It isn’t advisable to hop onto complicated exercises at the beginning. The whole purpose is to enjoy the process and seamlessly have fun while doing it.

2. Joining beginner level classes- It is best to start learning Yoga by joining Yoga studios or classes to learn the correct way of exercises. Beginner-level classes will help in training from the basics and will in setting up a strong foundation for Yoga practice.

Learning from experts will also reduce the chances of getting an injury and learningthe poses properly. The idea is to have an open approach to witness an enhanced Yoga experience.

3. Dressing up comfortably- There’s nothing worse than practicing Yoga in an uncomfortable piece of clothing. It is advisable to wear easy and comfortable clothes while starting with Yoga practice. Loose clothes offer the right balance of comfort, breathability, and flexibility. One should avoid wearing excessive jewellery or belts as it can hinder Yoga practice.

4. Start with Meditation and intention- A yoga practice should have an intention or goal attached in order to it to make it more holistic. Intentions can be any sentence or mantra that resonates with one’s self. While starting a practice, take few minutes to ground, center, and focus inwards with Meditation which will help in keeping up the momentum. The idea is to focus on the present and gain a new perspective on stressful situations.

5. Learning basic Yoga poses- The physical aspect of Yoga practice can be started from learning basic yoga poses. The building blocks of Yoga are the poses and practicing it continuously can benefit physical and mental health. One can start with Postures or Yoga asanas such as Child’s Pose, Downward facing dog, Tree pose or Shavasana, etc.

Each pose should be held for a few, slow breaths before moving on to the next one.

6. Ending the session with Relaxation poses- After completing Yoga asana practice, one should not be in hurry to call it a day off. Always end the practice with relaxing asanas and exercises like Shavasana. Such poses help in relaxing the body, rejuvenating the energy produced through yoga practice, and transitioning back to the world.

It is rightly said that “Yoga adds years to your life and life to your years” as it is an amalgamation of yoga asanas, ancient philosophy, pranayamas (breathing techniques), and meditations, where one participates in deeper spiritual experience. While starting the Yoga Journey, one may feel awkward and uncomfortable in their starting days of practice, but continuous Yoga practice can help in overcoming the phase and enriching the whole experience. Most importantly, one should stay in present, accept the limitations, and patiently wait to get accustomed to the practice.

Nida Zakaria

HOW TO FIND THE RIGHT YOGA TRAINER?

Your journey with yoga is lifelong, and the tutor who leads you on it is an important part of that journey. They will ask you to do things with your body that you have never done before, and you must have complete confidence in their ability to teach you safely while still pushing you outside your comfort zone.

Of course, the concept and criteria of a good teacher can vary from the person to person, but there are a few steps you can take to narrow the area.

Today we will be discussing on some key aspects of finding the best yoga trainer for you:

1)    Research: Today you will come across many yoga schools, and selecting one yoga studio is not much of a difficult task. But finding a good trainer takes a little time. So while searching for your yoga schools also look for the teachers available, go to their website and research a little bit on the list of trainers the school has.

2)    Look for their Qualification: Once you have selected your yoga studio, go and thoroughly check for the trainers’ qualification. You can also get an insight through their social media sites. A little research will definitely have an impact on you while finalizing your trainer. Find out what kind of training he or she went through and if they continue to study with their own teachers. 

3.)  Look for their style: You must be influenced by your yoga teacher's practice in order to really be inspired by them. Of course, as teachers grow older, their bodies may not be able to do the super jazzy poses, but you can tell whether a teacher's practice is inherent or not by looking at their poses. 

4.)  Are you really learning: Do you feel like you're gaining knowledge from them and improving gradually. You want to know that you're making progress toward your goals, whether they're spiritual, physical, or emotional. The ideal teacher for you is one who will accompany you on your journey.

5)   Friendly: Look for a trainer who is approachable. It's important to find a teacher who makes you feel at ease and who makes it simple to approach them with questions. A instructor who arrives early, greets his or her students, and remains a few minutes after class to answer questions demonstrates that he or she cares for his or her students and is willing to assist them. Someone who rushes in right when class begins and rushes out right when it ends may not be the most approachable individual, and you may find that the instructor isn't available to talk about anything or clarify something learned in class.

 6)   Are you satisfied:  Do they tell you the things you want to know? If the teacher you've selected isn't teaching the poses you're interested in, he or she isn't the best fit for you. The bottom line is that if she teaches a vigorous hot yoga class and you adore a soothing restorative class, she isn't the right fit for you. It's important to think about what the instructor does in class. If you're interested in philosophy and chanting but your yoga instructor only offers a 60-minute asana (or posture) session, you should look for another teacher.

7)   Do you feel inspired? Good teachers guide you into the edge — the point where you're challenged but still safe — rather than pushing you over it. They will lead you through your practice so that you leave feeling uplifted, inspired, and happier than when you first arrived.

Don't give up if you haven't yet met a teacher that speaks to you. He or she is just a few steps away. Remember that the best yoga instructor for you is the one with whom you communicate and who you enjoy learning from.

Also, Dragonfly Studio offers some of the best professional, trained and qualified yoga trainers. So what’s holding you back? Just trust your instincts and welcome onboard.

 Nida Zakaria

Six Simple Ways to Clear Negative Energy

In our day to day life we come across various sort of energies which influences our mood and mind. These energies comprises of both – the good and the bad. There are moments when we find ourselves engulfed by some bitter, toxic vibe and knowingly or unknowingly that ‘vibe’ destructs and disrupts our mind and body.

This can be termed as negative energies.

Negativity is poisonous to our entire system and one must find ways and method to combat with these energies for a holistic well-being. It can make us feel gloomy, heavy, upset, anxious and emotionally and physically feeble. It’s very important for all of us to get rid of this energy as it deeply affects our mind and body. Here are some easy methods to be incorporated in our daily routine.

SIX WAYS TO CLEAR NEAGATIVITY

 1. Practise Yoga : Yoga has proved to be helpful in combating negative energies since time immemorial. It is often advised by doctors and mental health therapist for clearing negative energies. 

 The following  yoga poses must be practiced for clearing negative energies

A) Urdhva Mukha Svanasana (upward facing dog) :

 This pose is not mentioned often but it is considered to be the best yoga poses for clearing negative energies. It helps in fighting depression and fatigue.

 B)   Marjaryasana (Cat-to-Cow) :

The Cat-to-Cow pose is beneficial as it calms the mind, relieves stress amd releases tension in the shoulders and neck.

C) SUKHASANA (Easy Pose)

The “Easy Pose” is one that helps in bringing peace to the helm. A forward bend, when practiced correctly, can aid in bringing calm.

Some of the other poses recommended for clearing negative energies are :

· Bound Angle Pose

· Supported Headstand

· Standing Forward Bend

· Tree pose

· Plank pose

2. Accepting Nature : 

 Nature is the mother of purity hence extremely beneficial for cleansing our souls. The beauty of ‘mother' nature can make it very difficult for any negative energies to come around if you go for a walk in the park on a daily basis.

You can bring nature into your home by surrounding yourself with flowers and plants. 

3. Meditation :

Meditation has a powerful healing effect in both mind and body. Self-fulfillment can be attained by eliminating all distractions and focusing on yourself. Great method to zone out spiritually from the worldly affairs and clear that negativity.

4. Keep your space clean

 Take quick and practical steps to get rid of something that isn’t adding value to your life. Bad vibes are attracted to clusters and an urorganised atmosphere, so sweeping and keeping the surroundings clean does wonders.

 5. Include Essential Oils in your daily routine

 Essential oils have been used to help release negative energy and foster positivity since ancient times.  They have the ability to change your present mood and transport you to a more optimistic state of mind. There are hundreds of oil to choose from, so trust your intuition and  your spirit lead you to the ones right for you.

6. Bathe in salt water to cleanse and dispel negative energies.

 A relaxing soak also aids in relaxation to help relieve tension and negativity by removing built up lactic acid and provising relief to sore muscles. While you are soaking, set a goal to release all negativity and aid in the cleansing of your body and aura.

As humans, we are constantly surrounded by force, whether negative or positive, and it is always there, even if we don’t realize it. You can maintain positive energy simply by accepting responsibility for your mistakes or appreciating the good in others and yourself. Simple exercises, meditation, yoga, passing a smile and cutting the cord to the past have always been successful in clearing negative energies.

 Nida Zakaria

Best Poses for Pain Sufferers

Yoga has proven to be extremely useful to reduce body pain. One can tackle pain both physiologically and psychologically with regular yoga practice. Often, body pain is due to several reasons including prolonged screen time, stress, anxiety, and unhealthy dietary and sleep patterns etc. And what sets yoga apart from most other exercise programs is that it places a great emphasis on achieving physical as well as mental fitness.

Can yoga help with chronic pain?

There have been several medical studies which indicate that yoga can be effective in dealing with chronic pain issues such as fibromyalgia, arthritis, migraine, lower back pain, and several other chronic pain conditions. According to a study that appeared in Annals of Internal Medicine, 313 people with chronic low back pain, who took a weekly yoga class, had enhanced mobility when compared with standard medical treatment for the condition.

Research also suggests that yoga responds to chronic pain on a neural level, improving the endurance of grey matter in the brain. Another meta-analysis of 17 studies conducted on over 1,600 volunteers suggests that yoga can be extremely beneficial to improve daily function among people with spinal and lower back pain issues. Moreover, yoga also improves mood and psychosocial well-being.

Thus, it offers a holistic care to an individual.

Poses for Pain Sufferers

1. Downward Dog: It calms the brain and helps in stress and depression. A must yoga for arthritis, headaches, fatigue, and back pain. It has good results for high blood pressure and asthma too.

2. Child Pose: Child Pose is a beginner yoga pose often practiced and suggested by trainers for lower back pain. This posture takes the pressure from your lower back by stretching and aligning the spine, giving your body a nice stretch. Child pose helps in promoting flexibility, stress relief and helps circulation to the muscles, joints and disks of the back.

3. Diaphragmatic (Belly) Breathing:  This pose has a ton of benefits for people who complain of health issues and pain. Our nervous system calms down when we breathe with our diaphragm. In doing so our body deals smoothly with our aches and pain. Belly breathing helps in strengthening our diaphragm which in turn reduces depression and anxiety related issues, helps in lowering our blood pressure and improves core muscle stability.

4. Cat/Cow Pose : The Cat/Cow Pose is an excellent way to warm up the spine. Talking about the physical benefits of this pose it helps in toning the gastrointestinal tract. This posture is helpful for relieving menstrual cramps and lower back pain. Cat/Cow Pose increases flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.

5. Supine Twist : This posture is extremely beneficial for entire back pain. It also helps in increasing the flexibility of the hips, upper back shoulders, and ribs. Adding to it, this pose does wonder for painful bladder syndrome.

6. Leg up the wall: A wonderful posture for tired feet and it also helps in easing lower back pain, headaches, and fibromyalgia.

There are many other postures that will surely help you in relieving pain and aches. Next time do consult your trainer or check our blogs for more inputs. And remember miracles don’t happen in just a day so it’s very important for every individual to be determined, giving the body the time to heal with these brilliant yoga positions.  Definitely practice and patience is the key to success and happiness.

Nida Zakaria

7 Ways Meditation & Yoga Can Help Stress Relief For Parents Of All Ages

Parenthood carries along lots of responsibilities that can be staggering for anyone. To shift your focus to your children and family while managing other aspects of your life can trigger stress in your life.

It is therefore called for to try healthy distractions to help ease stressful feelings. It is important to stay calm for your children in such times.

Many things can distract you from all the financial responsibilities, relationship demands, and all the thoughts of how the world is a scary place to raise kids.

As mentioned in Parental Questions, Meditation and yoga is an excellent way to calm stresslevels for all parents. It’s a healthy and fundamental way that relieves anxieties more naturally.

The following are 7 ways meditation and yoga can help stress relief for parents of all ages.

1. Meditation And Yoga Clears Your Mind

Meditation triggers your body’s natural relaxation response. This calms your mind allowing you to relax, and what’s been troubling you leaves the body and mind. Some techniques of yoga, such as asana, act as a form of meditation. The poses are physical and will require your full concentration. You will be caught in the moment and forget what’s been troubling you at home.

2. Meditation And Yoga Improves Sleep

Parents, especially new parents, find it challenging to have an adequate sleep. Parental responsibilities can become too much to handle, affecting the quality and duration of your sleep. Yoga is a gentle and restorative way to help wind your day. Research has found out that people who practice yoga get better sleep. Practice yoga poses such as Ujjayi breath right before bedtime. Stay in them for periods of about ten minutes. Better sleep will put you in a better position to care for your kids.

3. Yogic Breathing Calms Stress In The Body

Responsibilities and worries about your kids can make you feel extreme pressure upon you, which will often manifest in your body. Breathwork in yoga will help release the stress from your shoulders, back, and neck. You can get rid of small stress through the act of breathing. Deep breaths will supply your brain with more oxygen. The result is that you will be calm and able to solve the problem causing your stress.

4. It Teaches Mindfulness

Parents tend to worry about the future of their kids. A skill termed as “mindfulness” in yoga encourages people to pay attention to their present feelings. Practicing the mindfulness technique through yoga practice and applying it throughout your day will help combat such worries. Parents need to apply mindfulness meditation to daily life situations. You will focus on the right things happening in your kid’s life at the moment. This will relax your body and mind and help to reduce stress.

5.. Yoga Gets You Moving

The physical practice of yoga postures will get your body moving. Exercises, whether slow or high intensive, are a popular treatment for stress and anxiety. Any exercise will help relieve stress for parents by keeping your body healthy. Yoga workouts release endorphins, natural hormones that make you feel better. Yoga And Meditation Will Soothe You With Music

Parents will need healthy distractions for a moment with all the parenting duties. Slow tempo music can have a profound effect by quieting your mind and relaxing your muscles. Music in your yoga class will set you in a cheerful mood. Music can reduce cortisol levels, evoking your body to release good feelings of endorphins.

6. Yoga Is A Fun Activity

Parents should lead by example in getting involved in fun activities. Build activities that bring fun and laughter around your home. You can practice yoga in the company of your kids and friends. You will find yourself laughing and smiling. Such happy moments are a great way to relieve stress.

7. Positive Thoughts

Yoga and meditation allow you to stay quiet, focused and calm. All of these are prerequisites to getting your thoughts and emotions organised to alleviating positive thoughts.

If you are feeling stressed or overwhelmed when at home, you can always find a safe space where no one will disturb you. Find a comfortable sitting position, like on a yoga mat or a cosy cushion, close your eyes and try to picture positive moments of your life.

These positive recollections will improve your mood and give you a confidence boost to tackle anything that comes your way. If you are an overwhelmed parent, give yoga and meditation for stress relief a try. Yoga classes can be a wonderful experience for any parent. Some apps can help you with yoga too. Healthily managing stress will make parenthood the most gratifying experience for all parents.

-Mo Mulla

Mo Mulla is a work from home dad who enjoys reading and listening to music. He loves being a dad and husband to a growing family. He loves writing about his passions and hopes to change the world, 1 blog post at a time! You can find his parenting blog here: www.ParentalQuestions.com

Yoga’s Medical Recognition as a treatment for anxiety

In the fast-paced and uncertain world of modern society, stress and anxiety can often rise to debilitating levels. Chronic and unmanaged stress can impact our quality of life, and is responsible for an increase in health issues and disorders that span the globe. With the rise of COVID-19 that has only exacerbated matters. Negative emotions are not only traumatic but they also affect our immune system. Managing these emotions can be draining but is certainly doable.

Yoga as a treatment for the mind and body:

If anxiety increases it can start to interfere with your everyday activities and general well-being and can bring on anxiety disorders such as –GAD ( generalised anxiety disorder,) which keeps you in a state of exaggerated worry and the inability to relax. However a lot of the symptoms related to anxiety are physical, such as muscle tension, sweating and insomnia which is caused by the “fight” or “fight stress” response which prepares the body as if there is a real threat on the horizon.

Conventional medical treatments don’t always address the underlying causes of anxiety. Given that anxiety also appears in physical symptoms, it stands to reason that if an anxiety treatment is to be successful it should treat both the mind and body. This is where yoga comes in, it can provide you the strengthening tools which are needed for emotional regulation.

Feelings of anxiety can quickly become overwhelming, this leads to automatic reactivity with no interval for a response. By practicing yoga the patterns responsible for this reactivity behaviour can be broken through, the meditation component of yoga works on improving self-regulation and the attention networks in your brain. The physical component of yoga works on tackling the anxiety symptoms in the body, whilst also having an impact on the mind-body connection.

Overall having a degree of control over our emotional state and how we respond to stressful events is key to both our mental and physical well-being. The mind-body practice of yoga make it a powerful tool to have to help you become in a state of piece within you and your environment.

 Scientific Community Evidence:

Yoga’s positive impact on the world of anxiety and anxiety disorders has been supported by a growing body of research. Recently published studies have concluded that yoga can be a safe and effective intervention for those individuals who have an anxiety disorder or elevated levels of anxiety, this is a welcome development especially in the light of the fact that anxiety disorders are on the increase in younger people.

 Start practicing at home:

Whilst the research is continuing to make a case to the medical establishment for yoga to be seen as a treatment strategy, there is nothing stopping you from beginning the practice yourself.  No specialist equipment is required –though a yoga mat is useful- from starting the practice in your living room. The best way to start this practice is to join one of Dragonfly Yoga’s upcoming classes, click here to view the timetable for available classes, and start to awaken your potential today!

How Yoga Compliments and Strengthen Athletes Training Regimen

INTRODUCTION

The practice of Yoga usually involves exercises like asanas, pranayama, breathing modification, meditation, and sometimes chanting. It is a great inclusion to any exercise regimen, accompanied by a multitude of benefits that will help improve exercise performance.

One of Yoga's unique features is that athletes of all ages or experience can partake to ensure better mental and physical health.

For example, many yoga poses are most effective when breathing matches movement. By matching breathing with movement, endurance athletes such as cyclists, runners, and swimmers will benefit from the exercise.

How Yoga Compliments and strengthens Athlete’s Training Regimen

●    FLEXIBILITY: Flexibility is most beneficial to athletes; Yoga improves joint and muscular flexibility, vital to the body's overall structural effectiveness. Enhanced joint and muscle pliancy makes certain movements easier.

 This increased range of motion provides a greater ability to relax the mind and body, sharpen concentration, free the spirit, and condition muscle strain. Beyond physical flexibility, Yoga builds mind flexibility as the peculiar poses, breathing exercises, and meditation practices encourage better focus.

 Maintaining flexibility in such areas that are prone to holding tension enhances ease of movement, which means that you'll be able to maneuver your body in more ways than usual.

 ●    INCREASED CORE STABILITY: Asana's practice increases core stability, which is important to sport performance and injury prevention in sport. This practice focuses on proper muscular and skeletal alignment. The outcome of a systematic Asana practice is an increased sense of balance and strength for whole-body movement.

 ●    INCREASED RELAXATION: Sports demands a lot from your heart, bones, joints, mind, muscles, etc., not to mention the anxiety and pressure that accompanies competitive sports.

The yoga session usually ends with 5-10 minutes of relaxation in a corpse pose (Shavasana). During this pose, the mind/consciousness is trained in such a way that it can be indrawn/internalized.

 The importance of this relaxation to an athlete cannot be overemphasized, as this relaxation ensures that muscles return to a balanced tone allowing the athlete to flush those stress hormones from the body.

 ●    STRENGTH: Yoga strengthens the whole body as a unit. The exercises involved are all closed-chained and can be performed with hands and feet in contact with the floor. Yoga increases an athlete's core strength and helps to create whole-body functional strength.

 While your sport can make you strong only in specific areas as required by your sport, Yoga practice tailored for your sport builds your undeveloped muscles and restores balance to your body by promoting full-body strength.

 ●    BALANCE: Yoga enables balance; such balance will strengthen your lower legs as an athlete and hone your proprioception such that you'll grow to be more aware of where your body is in space.

 Yoga poses also teaches you ways to be aware of your body's center of gravity in different positions. Also, it gives you dimensional balance.

 ● INJURY PREVENTION: The strength, flexibility, and improved body mechanics you achieve from constant yoga practice help your body maintain a healthy body and healthy joints. These joints are often prone to injuries due to repetitive training.

Suppose there is an imbalance in the body that causes it to function out of alignment. In that case, continuous athletic training with this abnormality can lead to inflammation of the body and excessive wear on the tissues. However, constant yoga practice helps align the body by correcting the soft tissues' strength and flexibility.

 Yoga poses can also enable a self-awareness that can help you as an athlete notice your skeletal misalignments.

●    MENTAL TRAINING: Most athletes are constantly training to exceed their physical limits, but it is often an athlete with a great mental strength that perseveres.

 Yoga practices and poses like the back-bending pose, sitting quietly in mind and body for 30minutes regardless of uncomfortable sensations, teaches you mental toughness. This skill is very valuable, especially when you encounter a similar intensity in your athletic training.

 Yoga practice makes you put yourself in challenging situations and teaches you how to cope with these challenges.

●    CONTROL: Yoga helps with every aspect of control, such as breath control, mind control, and movement control. Mind control is developed from the objective of Yoga, which is to stay present and focused.

Movement control is acquired from an improved mind-body connection. When you control your breath and accurately pair such control with your movement, it will improve your oxygen intake and output, efficiency, and muscle function and help you reduce muscle fatigue.

Yoga in sports is vital as it complements and strengthens athletes' training regimen in multiple ways and on different levels. It can help athletes have an evenness and control over their mind, movement, and thoughts even during stress. Yoga plays a key role in cultivating concentration, which helps athletes perform at their peak.

Gravity impacts our yoga practice. Find out how

We all know the benefits of yoga and the ones who have adopted it fully have transformed their lives.But not many, including those who practice it regularly, gravity can affect your yoga practice! If you have never heard this before, you sure have hit the nail right.

It is indeed true that from exercises like weightlifting to slumping down on your bed to even walking on the ground- everything we do, is governed by gravitational forces of the Earth. This includes our Yoga practices too. so, if you well versed with how gravity impact your yoga mat, you would perhaps be able to alter your moves to get the maximum benefit of your yoga session !

Gravitational forces of the earth give us the base and context to work with. So, imagine, in space, when there is no gravity, you cannot move or do any of the poses because there is absolutely no gravity. You cannot even support your own body weight. This has the pull gravity has on us. When one is dancing, gravity is affecting their pose and their movement.

Yoga does that by first helping us find our centre. Gravity basically picks the muscles that will be at work, and which will not. In Yoga too, this movement literacy certainly gets impacted against gravity. When you have the knowledge of how the specific movements and muscles get impacted with gravity- you become at practice, help eliminate pains and create more flexibility in the body.

For instance, in many poses, raising your leg up uses hip flexor muscles that are found on the front of the body. When one lifts their legs against gravity, muscles will see a shortening contraction. Therefore, the more metabolically efficient your body is, the lesser energy you require to move with gravity, than against it. This means during any yoga pose, your centre of gravity affects the pose, and the move for any practioner.

Another example is the Tree Pose, where the pelvis shift occurs naturally to balance ourselves on a straight body. The leg and spine muscles automatically adjust themselves to the power of gravity. These kinds of poses which take benefits of gravity help in muscle extensions and flexions.

In the same way, inverted poses like Shoulder Stand or Legs Up the Wall go against gravity and have their own benefits too. These kinds of poses have long term effects on skin, improve circulation amongst other. When we do asanas against gravity, the forces exert a pull on your muscles, spine and skin. The poses that go against gravity benefit our health as it prevents sagging of our skin, and make our skin look younger and vibrant for a longer time.

Practicing aerial yoga, is another example where we work against gravity. Though a much recent phenomenon. Aerial yoga or Fly Yoga is an activity which is counter gravity based and allows the muscles to relax and joints to have more space and be flexible, making them stronger in turn. So, whether we are practing a dance routine, playing a sport or doing yoga – any of these physical activities, gravity has an indispensable role to play. Coming back to the zero-gravity scenario – we can understand the role it plays in our lives and our spiritual journey. It is time we understand the purpose and use it to our full advantage and improve our health.

Nida Zakaria