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5 Easy Tips To Do A Yoga Routine Without Any Instructor

Kyran Doyle

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We all need to be fit. It helps our body and keeps us healthy. A yoga routine every day can be done without any instructor. It can be done at home. Here are some easy tips to do a yoga routine without any instructor.

Yoga is extremely beneficial for your overall health and even though we know it we are quick to assume that it’s so difficult that you couldn’t possibly do it without an instructor. However, those who’ve tried it quickly realize that you can take advantage of all that yoga has to offer with a few simple poses at your very own home, without an instructor.

It may be a bit difficult at first, but as every novice to the practice you’ll need time to become more flexible and strong and resilient and clam on the inside. Here are 5 simple tips which have helped me practice yoga at home and which I recommend to everyone who’d like to start on their own.

Tips To Do A Yoga Routine At Home

 

5 Easy Tips To Do A Yoga Routine Without Any Instructor

 

1. You need to set aside a minimum of 15 minutes every day.

If you just can’t find the time at first commit to doing at least Surya Namaskar(Sun Salutations) each day. When you just have time for this, don’t get discouraged, do them and go on. There will be other days when your schedule is more relaxed which is when you should extend your time into a longer practice. Sometimes finding the time for yoga is a much more challenging task than doing yoga itself.

 2. Find your perfect spot in the house.

Make sure you have enough space to just easily put your mat down when the time for yoga comes. Decide which direction you will face on your mat, and place a candle or a small altar at the front. If you have enough space keep this space sacred and make your dedication to yoga part of your permanent living space. Or just leave a spot in your house uncluttered so that you can easily convert it into a yoga spot.

3. Find the perfect time of the day for your home yoga routine.

For some it’s first thing in the morning while other prefer it after work, to unwind and relax. Whatever time works best for you just need to make it a priority and do it at that time every day.

4. Find clothes that are the most comfortable for you.

Don’t worry if you don’t have that Lululemon yoga outfit, maybe you have a comfy pair of sweats or even your pajamas can do! You don’t want any tight clothing that get in the way of your stretches.

5. Always perform your yoga poses gently with a smile and respect your body.

Don’t rush into them and never go beyond what your body can take. This will not bring faster results, just the opposite, yoga will become more difficult and painful, setting you up for failure. The beauty of your home yoga practice is that you listen to your body and find the teacher within.

 

5 Easy Tips To Do A Yoga Routine Without Any Instructor

 

Takeaway:

Yoga is important. some of us want to do a yoga routine every day since it is the most that we can do for our bodies. You do not need to go to a gym in order to do a yoga routine. You can do it at home and without an instructor. You can follow these easy tips listed and still do a yoga routine that works.  Make the yoga routine that’s perfect for you. Start now and keep that body moving.

Additional articles about  simple yoga routines:

 

Yoga Poses to Boost Your Confidence With a Strong Core

 

5 Reasons Everyone With Tight Muscles Should Do Yoga

 

Yoga Standing Poses To Improve Your Practice

 

Wellness

Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

Wise Life Lesson

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Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

Sciatica can cause unbearable pain that can make it difficult to move and do basic things. Thankfully, there are a few different ways you can treat it without needing to take medications or opt for surgery. One of these options is yoga. Below you’ll discover why yoga is so helpful and some of the best advanced yoga poses to use if you’re suffering from sciatica pain.

What is Sciatica?

Sciatica is a form of pain that usually develops due to a herniated disc. When this disc slides, it will press on the nerves surrounding your spine, including the sciatic nerve. This pressure can irritate nerves resulting in severe pain.

Because so many nerves are connected around your spine, the pressure can send pain almost anywhere in your body. Most of the time sciatica will shoot throbbing sensations down your legs and around your lower back.

Symptoms of Sciatica

This condition comes with quite a few unpleasant symptoms. Some of these include:

  • Pain throughout your back
  • Difficulty walking
  • Muscle stiffness
  • Pins and needles
  • Burning sensations
  • Foot numbness

 

Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

 

Does Yoga Help Sciatica Pain? Is it Safe?

Yoga has been shown to release tension near your sciatic nerve. By doing certain stretches, it can reduce pressure on the nerve and increase oxygen in the muscles around it. This can help to not only relieve sciatica pain, but increase your range of motion.

Some might still be a little skeptical to try it as it might seem like these movements would worsen the pain. The good news is yoga is completely safe to use if you have sciatica. This is because it releases tension near your nerves that might be affected by it. Keep in mind though that you might feel a little strain at first. This is somewhat normal because you’re loosening the tight muscles.

If you’re still concerned about using yoga poses for sciatica, you might try using chiropractic care first. How chiropractic care helps sciatica will vary depending on the chiropractor, but most will do special manipulations to reduce inflammation and muscle spasms.

5 Advanced Yoga Poses to Help Relieve Sciatica Pain

If you’re interested in attempting yoga for sciatica pain, you can try these five poses.

Child’s Pose

This pose stretches your hips, thighs, and ankles. It’s somewhat easy and gentle on your body, but can still remove tension.

To do this stretch you want to first kneel on the floor. Make sure your feet are touching each other but widen your legs so that they match up with your hips.

After doing this, take a deep breath and then move your torso toward your thighs. Stretch your hands on the side of your torso with your palms facing up. You should start to feel a slight pull in your shoulders.

Keep this position for about 30 seconds. While doing it, make sure to slowly inhale and exhale. Once this time is up, slowly lift your body up.

Cobra Pose

The cobra pose is designed to strengthen your spine. It can relieve lower back pain caused by sciatica because it loosens up tight muscles.

To begin the cobra pose, lie on the floor face down. Stretch your legs out and make sure the bottom of your feet are facing upward. Slowly lift your body up with the palms of your hands while keeping your elbows flat against the side of your chest.

As you start to lift your upper body, take a deep breath. You’ll want to keep lifting your chest as high as it can go. Try to keep your shoulder blades even during this movement.

Hold the cobra pose for about 15 seconds and then slowly move your chest back toward the ground.

Wind-Relieving Pose

The wind-relieving pose is considered to be one of the easiest yoga poses making it perfect for beginners. It not only works to tone your core muscles, but release tension caused by sciatica pain.

You can start the wind-relieving pose by lying with your back on your floor. After doing so, gently lift both your knees up at a 90-degree angle and bring them toward your chest. As you do so, grasp onto them with your hands and pull your chest up toward them. Try to get as close as you can to your knees with your chin and then return to the original position. This pose can be done continuously or by holding the pose for a few seconds.

If you’re just starting out, hold the stretch for about 30 seconds. Over time, you’ll be able to hold it longer.

Seated Twists

The seated twist is another easy yoga pose to try.

To begin, sit on the floor and extend your legs in front of you. Place your hands on your thighs.

Bend your right knee and then take your right leg and cross it over your left leg. Once your right leg is over your left leg, slightly bend your left leg.

After doing this, put your right arm on the floor and twist your body to the right. As you do so, lift your left hand straight into the air. Slowly bring your left hand down and press its elbow

against your twisted right leg. Hold this position for a few seconds while doing deep breathing. When you’re done, release yourself from this pose and repeat the steps with your other leg.

 

Best Advanced Yoga Poses If You Are Suffering From Sciatica Pain

 

Reclined Pigeon Pose

The reclined pigeon pose builds up numerous muscles in your chest, shoulders, back, and neck. It also stretches out the piriformis muscle which is often affected by sciatica.

To do this pose, lie with your back flat on the floor. Bend your knees and then lift your right foot off of the ground. Put your right ankle over your left thigh. Keep this position for a few seconds and then repeat with your left foot.

If you’re on the search for a natural way to help heal sciatica pain, yoga might be good to try. By doing these stretches, you’ll find that your pain will substantially diminish. You might even discover that they help you to be more flexible and energetic.

These advanced yoga poses will help ease any pain from your body. These advanced yoga poses are helpful if you are suffering from sciatica pain. Get to learn these advanced yoga poses and keep your body fit. You can easily do these advanced yoga poses at home. Find the time and do these advanced yoga poses every day.

Bio

Original article by Dr. Brent Wells. He founded Better Health Chiropractic & Physical Rehab in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries.

He brings a progressive and highly innovative approach to chiropractic care and massage therapy, and physical therapy in Anchorage and Juneau.

Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.

 Additional readings here:

Yoga Poses to Boost Your Confidence With a Strong Core

Yoga Standing Poses To Improve Your Practice

 

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3 Ways To Improve Your Advanced Yoga Practices Quickly

Tara Christie

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Yoga is something that our body needs. it has a certain serenity yet fulfilling into it. When it comes to yoga, you need to be perfectly in the moment. Here are ways to improve your advanced yoga practices quickly.

People are never born as yoga experts. They all learned and became experts from exercising frequently.

There are a few ways in which we can improve our yoga practice. They are going to help us actually to get more profoundly in our practice, or to experience better results. These ways are very helpful and easy to perform for each yogi.

These are the three ways in which we can improve our advanced yoga practices:

 

3 Ways To Improve Advanced Yoga Practices Quickly

 

We should relax.

We can improve our yoga practice if we relax our mind and body. We should do a specific pose and find its edge. Also, when we are stretched and in the right position, we should take a profound breath and then relax.

We should feel everything that this pose is doing to us. Also, we should observe our muscles contracting, however, not struggling. This type of relaxing is going to help us hold on the pose longer. It will help us to improve our balance too.

We should find the length in our spine.

When we elongate our spine, our yoga Asanas is going to become easier. Also, when our spine isn’t relaxed, we will find the poses more challenging to perform. Our spine does not give us space. It will make every pose an enormous struggle.

However, when we start finding our spine’s maximum length, everything will become easier. Also, any pose that we are going to try is going to seem and even be safer and better than before. However, exercising certain warm-up poses from yoga will also be helpful.

 

3 Ways To Improve Advanced Yoga Practices Quickly

We should find our own roots.

When we stay in some yoga pose, a few body parts are going to ground. This is an easy way which will help us improve our yoga practice and find stability. For each yoga pose, roots are quite important.

When our foundation is strong, we are going to make the pose easier, more stable, and safer too. For instance, when in the mountain pose, our feet will be our roots.

However, when in the downward facing cat or dog/cow pose, our hands will be our grounding. In some poses when we sit down, our sitting bones will give the foundation.

The three methods from above, which are meant to improve our yoga practice, are going to amuse us in our following yoga session. Also, it is going to seem more relaxing and easier.

However, besides the three helpful ways, we will also need some practice. So, we can get used to the poses and to their influence and importance on our body.

 

Practice makes perfect. So, even if you are already good at yoga, you still need to improve your advanced yoga practices. The ways here are easy and quick ones to improve your advanced yoga practices. Once you master the tricks to improve your advanced yoga practices, you can do everything smoothly.

Yoga makes your body flexible. It is very important that you always aim to improve your advanced yoga practices. Once you improve it, you’ll find it easy to move your body to any yoga pose. Make your advanced yoga practices regularly. Make it last to keep your body flexible at all times. Once you’re good at your advanced yoga practices, you find your way to a great wellness.

The Original article is from Conscious Reminder.

Also read:

5 Easy Tips To Do A Yoga Routine Without Any Instructor

 

Top 10 Power Yoga Benefits For Us To Learn Right Now

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Top 10 Power Yoga Benefits For Us To Learn Right Now

Tara Christie

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Top 10 Power Yoga Benefits For Us To Learn Right Now

 

Yoga eases your body. it relaxes the mind and soul. Learn all the power yoga benefits now. These are ways you can use everyday.

“Yoga is the suppression of the activities of the mind” – Yoga Sutras of Patanjali, c. 4th century CE.

Yoga is a mental and physical practice of exercises, poses, and meditation techniques that originated in ancient India about 5,000 years ago. Many individuals turn to yoga to switch up their fitness routine because it is a great workout and strength builder, but there is so much more to gain from this practice far beyond the physical benefits.

Yoga has been described in the Yoga Sutras of Patanjali as the pursuit of the self, by the self, through the self, which I believe to be completely true, at least, it has been true for me. In Sanskrit, yoga comes from the root word yuj, and means to attach, join, harness, yoke. This is referring to the mind-body connection that’s achieved through regular yoga practice.

Yoga is a spiritual, physical and mental process that connects the mind, body, and soul. Through physical health, mental health and clarity of the self are discovered.

In yoga, you will be challenged, delighted and humbled all at the same time while strengthening the mind and the body.

Like many, I turned to yoga many years ago in pursuit of a new workout, but the benefits I received went far beyond that and these are the reasons that keep me coming back to my mat. I think that consistency is what lead me to achieve some of my wellness goals more so than any specific type of workout could because I actually stick to it. Yoga makes me feel healthy, well and peaceful and that’s what got me hooked.

I have compiled this list of the top 10 benefits of yoga both from my personal experience of 12 years of regular yoga practice and literally scouring hundreds of websites of content to deliver to you.

 

Top 10 Power Yoga Benefits For Us To Learn Right Now

 

Top 10 Power Yoga Benefits

1. Improves Mental Health and Overall Well-being

Yoga can provide a welcomed escape from the hustle and bustle of busy, everyday life. This alone is relaxing. Even just 10 minutes a day can be enough to de-stress and carry a sense of calm with you throughout your day.

Many asanas (yoga poses) are designed specifically to improve relaxation and decrease stress and anxiety, while others (like inversions) create a sense of uplifting energy for your day. Regular yoga practice has been clinically proven to lower the symptoms of stress, anxiety, and depression.

2. Improves Quality and Quantity of Sleep

A good night’s rest is imperative to overall good health and well being, and many adults aren’t getting enough sleep every night. According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States don’t get enough sleep on a regular basis.

Yoga has been proven to improve the quality of sleep and help with insomnia. This is achieved mainly by reducing stress and providing a challenging physical workout. A national survey conducted by Harvard Medical School found that 55% of survey participants who did yoga said that it helped them improve their sleep, and 85% said yoga helped reduce their stress levels.

3. Increases Energy

Yoga, like many types of exercise, can increase your daily energy levels. I can personally attest to this, especially when I do yoga first thing in the morning. Unlike more intense forms of exercise that can drain you, yoga tends to be a more gentle way of getting the blood pumping and will release endorphins in the body which increase energy levels for the rest of the day.

Backbends and inversion poses can be especially energizing because they stretch and awaken the spine while increasing oxygenated blood flow to the brain.

4. Builds Strength

Yoga is a great example of an effective bodyweight exercise that can build strength just as efficiently (if not more) as lifting weights. Many adults have 150+ pounds of bodyweight that when positioned in various asanas (yoga poses) can be used to build significant strength.

Arm balances build powerful upper body strength, while the warrior series can really burn up your lower body. Poses like boat pose and forearm plank are great core strength builders.

5. Increases Flexibility

Want to feel more youthful and get rid of that stiff, achy feeling in your limbs? Many exercise programs neglect the importance of a good stretch. Yoga is a great way to stretch those muscles and make them feel more limber and pliable again.

6. Lowers Blood Pressure

Yoga has been clinically proven to help patients dealing with high blood pressure. According to a study conducted by evidence-based Complementary and Alternative Medicine in 2011, “12 weeks of Iyengar yoga produces clinically meaningful improvements in 24-hour systolic blood pressure and diastolic blood pressure.”

7. Improves Diet

Yoga encourages participants to eat better by making them more mindful and appreciative of what their bodies can do. This awareness and connection to the body naturally makes yogis want to nourish their bodies better and in a more healthful way. You just don’t really feel like downing a burger and fries after a good yoga session…trust me on this one.

8. Improves Immunity

It’s true, doing yoga can actually help the body fight off illness. Yoga practice is known to decrease inflammation in the body by improving circulation, all of which supports and improves the immune system. Also, yoga is known to lower stress hormone levels in the body, and since these hormones impede immunity, yoga’s destressing effect makes both the body and mind more healthful and disease-free.

9. Supports Joint Health

All the stretching and strength-building regular yoga practice achieves will improve joint health. In fact, recent scientific studies of people with various types of arthritis show that regular yoga practice can help reduce joint pain, improve joint flexibility and function in addition to lowering stress and tension to promote better sleep.

 

Top 10 Power Yoga Benefits For Us To Learn Right Now

 

10. Improves Confidence

Yoga can be a humbling experience, sure, but once you’ve accomplished a pose you’ve been working towards for weeks, months even – that’s a huge boost in confidence. Yoga also encourages body awareness and appreciation which helps yogis feel more confident and comfortable in their own skin.

These are some of the power yoga benefits you can learn daily. When you do yoga, you’ll enjoy these power yoga benefits for your ideal body.  Find more power yoga benefits when you do yoga everyday. you’ll feel your body and mind change in a good way. you become healthy. Your body needs these power yoga benefits.

Original article by Jen Doyle. Jen believes you must bring your whole self to the table if you want to thrive in today’s crazy world; your personality, your sense of humor, and most importantly, your heart.

Find more yoga benefits here:

5 Easy Tips To Do A Yoga Routine Without Any Instructor

5 Reasons Everyone With Tight Muscles Should Do Yoga

Yoga Poses to Boost Your Confidence With a Strong Core

 

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5 Reasons Everyone With Tight Muscles Should Do Yoga

Polly Stevens

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5 Reasons Everyone With Tight Muscles Should Do Yoga

Fitness is important. You can be a runner with tight muscles or hitting the gym. Either way, you have one goal, you want your body to be fit and healthy. It is great to do workouts. There are so many ways to keep your body fit and one of these is Yoga. Yoga includes meditating and proper breathing. If you have tight muscles from your workout routine, you also need yoga for your total wellness. Here are some reasons why people with tight muscles also need yoga.

Yoga has more going for it than just the comfy pants. Here’s why, if you’re a runner, you should be doing yoga:

1. You’ll build flexibility for your tight muscles.

This one’s kind of obvious, but your goal isn’t to look like the bendy model in a Lululemon catalog. Yoga can mitigate excessive tightness that affects your gait or range of motion and increases injury risk, especially if it’s more pronounced on one side of your body.

2. You’ll breathe better.

In yoga, you learn to breathe from your diaphragm, which oxygenates your blood better than shallow breaths. Carry that over to running for an extra boost with every inhalation.

3. You’ll train your brain.

The ability to remain present and avoid dwelling on discomfort can help you avoid panicking or tensing up when a run gets tough.

4. You’ll learn about your body.

Doing every pose on both sides helps you reveal potential injury-causing imbalances in strength or flexibility you might not have noticed while running.

 

5 reasons all with tight muscles should do yoga

 

5. You’ll get strong all over.

Yoga requires upper-body strength that running does not. Additionally, poses that require balance strengthen hip and core muscles that protect the lower body from misalignment and injury.

So now that you know why you should do it, here’s how to make your yoga habit actually happen.

Start slowly.

If you’re a total noob, begin by trying out a few key poses like pigeon, revolved low lunge, and legs up the wall at home. Supplement with a five-minute meditation to build focus and mindfulness—several apps offer guided options.

Sample the offerings. 

You can take an in-person class—if you’re starting out, choose one marked for beginners—or try one of the many routines offered online. If you don’t love a style or instructor, keep searching until you find your match.

Chill out. 

Yoga isn’t a race, so don’t try to compete with your classmates. Focus on what you’re doing, and ignore everyone else—except the instructor, who can ensure you’re doing the poses correctly. When in doubt, opt for a shallower stretch—you don’t want to hurt yourself.

Avoid overdoing it. 

You can do restorative yoga pretty much whenever you want, but avoid power or advanced varieties the day before a hard or long running workout or race.

 

5 reasons all with tight muscles should do yoga

 

Takeaway:

Yoga is indeed an important exercise. If you have tight muscles, you need yoga for flexibility. when you are flexible, your body tend to relax more. Doing exercise does not only stop when you already have tight muscles, but you also need to train yourself on the proper breathing.

It takes practice to master the art of breathing. doing the proper yoga poses will help ease your tight muscles. The tips here are worth keeping especially if you are a runner with tight muscles. Keep moving and be healthy all the time. Having a daily exercise for your tight muscles will make your body fit. You’ll feel healthier than before. Keep practising and keep exercising. Loosen up those tight muscles.

Original article by Meghan Kita. She is a writer, editor, and runner who has finished 17 marathons in 10 states. She once held the Guinness World Record for fastest marathon dressed as a fast food item…

Get more great Yoga posts:

Yoga Poses to Boost Your Confidence With a Strong Core

Unexpected Benefits of Yoga For Athletes 

201 Yoga Quotes to Inspire your Daily Rituals

Strength Training Bible – Your Guide To Getting Stronger

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Yoga Poses to Boost Your Confidence With a Strong Core

Tara Christie

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yoga poses for strong core

Yoga originated in ancient India. It is a group of physical, mental, and spiritual disciplines. To practice yoga, you need to know yoga poses. This is a discipline that helps boost your confidence. Learn more about this unique way of exercising your body and mind here.

The less effort, the faster and more powerful you will be  – Bruce Lee

From Patanjali’s yoga sutras, we receive the concepts of sthira (effort) and sukha (surrender). Sutra 2.46, sthira sukham asanam, can be translated as “posture (asana) should be steady (sthira) and comfortable (sukha).” Originally transcribed in reference to a formal seated meditation, the theory can be expanded to all contemporary asana. Distilled, the hope is to cultivate a physical practice that is free of aches, pains, and restlessness so that the practitioner can focus on the mind and breath.

There are countless paths and methods that will aid each of us uniquely in dealing with and releasing our aches, pains, and anxieties. As the central part of your body, the physical core is one area of focus that may help many of us become stronger and thus alleviate our aches, pains, and anxieties. Core strength can help boost your confidence (sthira) and ease (sukha) especially working on what you find challenging yoga poses.

What is the physical core?

While there is a general consensus that a strong core is preferable to a weak core, the exact definition of what constitutes the physical core is unclear. In some definitions, the core is comprised of the muscles in the front of the body, which include the rectus abdominis, internal obliques, and external obliques. Other definitions expand to include muscles in the front, back, and sides of the midsection of the body; these muscles include the pelvic floor muscles, transverse abdominis, erector spinae, and latissimus dorsi. In asana practice, cultivating a strong physical core improves posture and balance which assists in boosting a practitioners confidence and ease into whatever pose they may find challenging.

yoga poses for strong core

How would you go about strengthening your core with yoga poses?

Luckily, every asana requires you to work your “core” because every asana invites full body awareness and engagement. However, some asana require more physical core strength to perform. For instance, vasisthasana (side plank pose) is best performed with a strong core to lift the body up and lengthen the spine. Otherwise in side plank pose, weight will be dumped into the supporting should, arm, and wrist, which is painful and can lead to injury. In addition, a strong core is associated with easier breathing and decreased lower back pain.

What are specific asana that are “core strengtheners?”

Core focused asana include navasana (boat pose), chaturanga dandasana (four-limbed staff pose), and bakasana (crane pose). While this article focused on the physical core, it is important to remember that yoga is a practice of the mind and body. And having a strong mental core is also essential for boosting confidence and easing into challenging yoga poses. For instance, it may feel more sensational in the physical core to practice utkatasana (chair pose), but be more mental work to sit still in sukhasana (easy pose).

Fostering a strong core contributes to ease in every single asana. In time, building the strength to find stillness and comfort throughout your practice on and off the mat will revolutionize the way you can practice yoga. Wishing you all the core strength as you work to focus on your mind and breath.

Having a good body posture can boost your confidence. To gain the ideal posture you need to know what yoga poses to apply. It does not only give you a good body, but it also boosts your confidence.

Some other great yoga posts: 

201 Yoga Quotes to Inspire your Daily Rituals

 

7 Yoga poses For Back & Neck Pain

Yoga Standing Poses To Improve Your Practice

Yin Yoga Sequence To Calm You Down

 

Chakra Poses and Affirmations to Reassess Your Life

 

Original article by Ling Beiseker. She is a relational therapist, yoga teacher, and overall wellness advocate

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How to Get Over a Bad Mood by Mindful Breathing

Tara Christie

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get over a bad mood - mindful breathing

When you are in a bad mood, all your emotions follow. It is an uneasy feeling. But you can get rid of a bad mood with mindful breathing. Learn more about how our breathing is connected with our emotions.

Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony.”  – Debashish Mirdha, MD., neurosurgeon & philosopher 

So you’re in a mood.

What do you do?

What are your go-to ways to get over it?

Whatever way you choose to work through your moods, here’s one thing to know:

Moodiness isn’t “good” or “bad.”

It’s neutral.

It provides us with clues about what’s going on underneath the surface of our awareness.

They’re like the tip of the iceberg of our inner world – the world of our thoughts, feelings, beliefs, perceptions, fears, etc.

A particularly bad mood can be like a tape caught on loop and overdrive.

Except the tape is our mind and we tend to loop hard when we’re bothered/ pissed/ annoyed/ disappointed/ overwhelmed/ irritated… you get the idea.

So what do we do?

We start breathing.

We do mindful breathing.

We tune into the breath and use it to help us navigate the waters of mind and emotions.

Yogic sages have known for thousands of years that the breath is the portal through which we can transform stress and anxiety while accessing a state of inner calm and grounded balance.

Our breathing patterns are intimately tied to our emotions.

Influence one, and you also impact the other.

Read on to get to learn more about mindful breathing and how it influences our mood…

They form what’s called the Breath-Emotion Loop:

 

get rid of bad mood-mindful breathing

 

1- Our emotions, thoughts, and moods influence our breathing patterns. 

Next time you’re in a mood pay attention to your breathing pattern. You’ll probably notice it’s short, shallow, erratic and/or quick.

Then notice your breathing next time you feel calm, safe, deep in concentration, or at ease. Notice it’ll probably be slower, longer, even-paced, and/or deeper.

2- Our breathing patterns can influence our mood. 

If you were to start breathing rapidly taking short and shallow breaths you’ll likely start feeling either awake and alert, or anxious and on guard.

And so, if you begin breathing slowly and deeply you will most probably begin to feel less uneasy and more relaxed.

Paying attention to our breathing patterns can tell us a lot about our mood.

Often times we’re not even aware we’re in a mood until something or someone on the outside reflects it back to us and it’s only then that we realize.

We can become more still and present by consciously controlling our inhales and exhales, and that’s how mindful breathing is born. 

And this is also yoga.

You don’t need to use your body or a mat to practice yoga.

You can use only your breath and this is yogic practice (sadhana) too.

The Hatha Yoga Pradipika, a 500-year-old authoritative yogic text states that:

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life.


Learn about the vagal tone in this post: Vagal Tone: Breathing Into Balance


Achieve how to get over a bad mood through mindful breathing…

Cultivating the habit of daily breath awareness is so effective at stilling the ripples of the mind that even Buddha himself taught this practice to monks.

In particular, the Buddhist Anapanasati Sutta, also known as the “Discourse on the Full Awareness of Breathing,” details Buddha’s instructions on how to use the breath to cultivate calm focus and mindfulness (aka Anapana breathing):

“Breathing in, I know I am breathing in. 

Breathing out, I know I am breathing out. 

Breathing in, I am aware of my whole body. 

Breathing out, I am aware of my whole body. 

Breathing in, I calm my whole body. 

Breathing out, I calm my whole body” 

Mindfully paying attention to our breath means noticing and observing it without judging it and without having the need to change it in any way.

Just noticing the inhales and exhales.

Becoming so awake, aware, and present that we can actually start to feel the inner waves our breath creates.

Bringing full awareness to the sensation and feeling of the breath coming into the nostrils and coming out of the nostrils.

If a thought comes, (which it will, especially if you’re in a mood!) simply bring your attention back to the breath. 

Each time the mind wanders, just bring it back to the present moment – the moment where you’re breathing just as you are. Right here, right now.

By cultivating this simple daily habit, we can start to shift the way we feel right now, so we can eventually also shift the way we perceive our reality and our experiences. 

This inevitably creates empowering changes in our mood and temperament.

This is how we use our breath and our awareness to get over emotional humps and hurdles more quickly, more efficiently, and more productively.

mindful breathing exercises

Remember:

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still.”

You can calm your breath by just starting to pay attention to it.

This simple practice can have powerful exponential effects if it becomes a daily habit.

May you find peace and refuge in your breath.

Sat name.

 

Original article by Osmara Aryal, MBA, the founder of CalmWithYoga.com, a site dedicated to using yogic philosophy, mindfulness, and meditation to increase inner calm, mental focus, vital energy, and quality rest. She’s a Certified Functional Nutrition Practitioner and a Certified Yoga Teacher, specializing in Yoga Nidra, Yin Yoga, and Meditation. Her work has been featured multiple times on CNN and the Miami Herald.  When she’s not exploring corners of the world with her husband, or when her eyes aren’t glued to the computer researching, you’ll find her concocting gut-healing dishes in her kitchen, or cuddling with fur-babies Yodha and Molly. 

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