Rachael Hesling

Law student Rachael Hesling has maintained a commitment to education and academic excellence throughout her career. A native of Hilton Head, South Carolina, Hesling currently resides in Washington, DC, where she is pursuing both a master’s degree in international affairs at Georgetown University and a juris doctor at The Catholic University of America. As part of her legal studies, Rachel Hesling is also completing a certificate in comparative and international law. She has served as a member of the university’s Moot Court Competition and VIS International Commercial Arbitration teams. She is set to earn both of her degrees in 2016. The dual postgraduate study program does not mark the first time that Hesling has pursued multiple degrees simultaneously. Rachael Hesling previously attended Vanderbilt University for her undergraduate studies, where she pursued a double major in political science and human and organizational development. At the same time, she participated in a variety of extracurricular activities that included establishing the Vanderbilt chapter of the nonprofit vision care organization Mission Vision. In 2010, Rachael Hesling graduated magna cum laude from Vanderbilt. Beyond her studies, Rachael Hesling has participated in a number of other educational programs and opportunities, both in the United States and abroad. She has spent summers studying in the comparative law programs at both Jagiellonian University in Krakow, Poland, and Renmin University Law School in Beijing, China. She has also studied business and economics at Dublin Business School in Ireland, as well as at the prestigious London School of Economics. In her professional life, Rachael Hesling has worked as the marketing and operations director for the Garrison Breck Group, a division of TTR Sotheby’s International Realty. She has also fulfilled a number of legal and marketing internships for organizations such as Morgan Stanley, Carolina Herrera, and the Metro Nashville Juvenile Public Defender’s Office.

[rachaelhesling]

6 of the Best Fitness Activities to Balance Your Yoga Practice

For overall health and well-being, it’s tough to find an activity that beats yoga. Whatever type you practice, yoga improves core strength, boosts balance and flexibility, develops muscles, and contributes to your mental and emotional well-being as well as your physical health.

But while it might be tempting to think that all you need to do to stay fit and healthy is get on your yoga mat, it’s important not to neglect other forms of exercise. Just like that apple a day that keeps the doctor away, yoga is at its best when it’s part of a balanced meal—that is, when your yoga practice is complemented by other physical fitness activities that together make up a healthy and balanced exercise regime. And, of course, the other exercise training you do will have the added benefit of improving your yoga skills as well, so adding other physical activities into your routine is a win-win situation.

Read on for a look at six of the best activities to supplement your yoga practice and boost your overall health and fitness.

Cardio workouts.

Despite their many other benefits, most styles of yoga aren’t vigorous enough to keep your heart rate up, which is why maintaining a complementary cardio exercise practice is important. The great news is that a huge variety of cardio activities fall into the category of “cardio workouts.” From running and cycling to swimming and brisk walking, the choices are almost limitless: even household chores like lawn mowing or gardening count if they get your heart pumping. Thirty minutes per cardio session is the optimum length to strive for.

Rock climbing or bouldering.

There’s nothing like rock climbing to help you build functional, body-weight strength in your upper body. Climbing or bouldering challenges your body in ways that are almost impossible to replicate with other activities. Virtually every single muscle in your back, hands, feet, and forearms gets an incredible workout from climbing, and because you’re building this strength with your own body weight, you’ll be able to feel more comfortable in many yoga poses—particularly those that are held for long periods of time. Likewise, stability, flexibility, and agility are just as important in rock climbing as they are in yoga, and even simple climbs can help you boost these qualities. Finally, a big part of rock climbing is learning to focus on the present moment, a goal that both meditation and yoga also share.

Rowing.

In some ways, rowing combines the best of both a cardio workout and a rock climbing session. It’s fantastic aerobic exercise for your heart, and it builds and tones muscles not just in your arms and back, but in your legs as well. Plus, the low-impact nature of a rowing workout is ideal if you’re recovering from an injury or working with a physical limitation.

Tightroping or slacklining.

You might not think of these as fitness activities, but in fact, they provide an excellent counterpoint to a yoga practice. Both yoga and tightroping (or slacklining) emphasize balance, posture, and continued focus, but while yoga works toward these goals in a sustained and centered way, tightroping asks you to tap into a sense of jubilant energy and ferocity that brings a whole new set of benefits to your body and muscles. If you’re not sure where to get started, try your local park: slacklining in particular has greatly increased in popularity in recent years and is a fairly common outdoor pastime in public green spaces.

Pilates.

It’s not uncommon for people to confuse yoga and Pilates, but the two forms are in fact very different. The central focus of Pilates is building core strength, and most Pilates exercises involve working against resistance, sometimes even using special machines and equipment. As a result, Pilates is a strong contributor to functional strength building, which can be a significant help if you’re looking to move up to more advanced yoga balance poses, such as inversions. Pilates can also stand as a complement to yoga in that both practices involve a specific set of physical vocabulary you must learn.

Team sports.

If you’ve ever attended a yoga class, you’ll know that yoga can absolutely be a communal experience, but ultimately, class is about focusing on yourself and your practice and not on socializing. For this reason, plenty of yogis like to take advantage of team sports to provide the sense of informal and interactive community that yoga doesn’t always offer. Joining an intramural football or basketball team, or even just kicking a soccer ball around the park with friends or colleagues, is a great way to stay active while still being social at the same time. It’s also a helpful reminder that exercising and staying physically fit and healthy doesn’t always have to be so serious.

[rachaelhesling]

How to Choose the Yoga Style That’s Right For You

If you’re confused by the many different types of yoga offered at your local studio, you’re not alone. Thanks to yoga’s huge rise in popularity in recent years, there are so many styles out there that sorting through them all can be a challenging task for beginners.

To help you choose, experts recommend that you start by considering what your goals are—that is, what your reasons are for choosing to do yoga. Do you want to boost your fitness level? Are you hoping to spark your creativity? Or perhaps you’d like to add a sense of adventure to your life? If you’re clear about your intentions, it will be easier to find a yoga style that matches them, and you’ll get so much more out of the practice knowing that it’s aligned with what you want to achieve.

For a basic overview of which yoga styles suit which goals, check out the helpful guide below.

You: A beginner looking for a gentle introduction to what yoga is all about.

Style: Hatha yoga.

The slow and gentle pace of hatha yoga makes it a perfect choice for those who have never set foot on a yoga mat before. It gives beginners a solid foundation of basic yoga poses and breathing, and it’s often a non-intimidating way for new yogis to get comfortable with the form before moving on to try other styles. But don’t think that because it’s an “easier” style, you’ll benefit less from it. Studies have shown that hatha yoga is great at boosting flexibility and stability because the poses are held for longer periods of time, giving your muscles more opportunity to strengthen and lengthen.

You: A workout junkie. Style: Vinyasa yoga.

With a faster pace and more challenging poses, vinyasa yoga is a great way to build upper body and core strength while toning and tightening your whole body. This style of yoga involves a faster flow of movements synchronized with the breath, which helps boost muscular strength and endurance and burns more calories per session. Because there’s more movement and more variety, vinyasa is also a preferred style for yogis who are bored with more slower-paced options.

You: Someone with specific physical limitations or challenges. Style: Iyengar yoga.

Iyengar yoga is all about precision: the goal is to get every posture in exact alignment, right down to the positioning of your feet and fingers. To achieve this, Iyengar poses are held for longer periods of time, and they also make use of props, including yoga blocks, straps, and even ropes hanging from the wall. This allows practitioners to safely and systematically work on their strength, flexibility, and stability, making Iyengar an ideal choice if you have an injury or other physical limitation that prevents you from participating in more free-flowing or less supportive yoga forms.

You: Someone looking for balance and a greater sense of emotional and mental well-being. Style: Kundalini yoga.

Kundalini yoga uses a unique blend of physical postures, meditation, breathing exercises, chanting and singing, and sometimes even dancing, to harness yogis’ inner energy and restore balance to the mind and body. The form of shifting from active exercises to short periods of relaxation helps stimulate energy and increase awareness of internal sensations, which can help practitioners release lingering emotional or psychological blocks. Kundalini is often a popular choice for people who are seeking enlightenment or who are drawn toward a more spiritually focused life.

You: Someone looking for a detoxifying experience. Style: Bikram yoga.

Also known as “hot yoga,” Bikram yoga is going to make you sweat. This form of yoga is the same all over the world: each session lasts for 90 minutes, and follows the same set series of 26 postures and two breathing exercises. But it’s not just the effort that will be making you perspire: Bikram sessions are done in 105-degree heat with 40% humidity. The idea behind the heat—according to Bikram Choudhury, the founder of this method—is to speed up your body’s natural detoxifying process and flush toxins out of your system more quickly. The sequence of poses is systematically designed to bring fresh, oxygenated blood to every part of your body, including organs, glands, and skin.

You: Someone in need of healing. Style: Restorative yoga.

Many people are drawn to yoga because of its physical benefits, but yoga can actually be as much about your emotions as about your body. Restorative yoga is a perfect example of the alternative benefits that yoga can bring. With simple poses, often held for as long as 20 minutes and supported by props including pillows and straps, restorative yoga is about relaxing and calming your body and mind rather than getting a workout. Its meditation-like qualities make it a good choice for people recovering from illness or injury, or who need some help in getting past an emotional trauma.

[rachaelhesling]

6 Amazing Things Meditation Can Do to Your Brain

Meditation has long been praised for its many neurological benefits, such as reducing stress, sharpening focus, and boosting memory, but it’s only recently that we’ve been able to understand more about what’s actually happening in our brains when we meditate. Thanks to technological advances like fMRI scans, which allow neuroscientists to get an up-close look at brain activity, a growing number of studies are confirming that meditation really does produce measurable, beneficial changes in our gray matter. Read on to learn about six amazing things that meditation can do to your brain.

1. Meditation slows the aging process.

A 2014 UCLA study comparing meditation practitioners with non-practitioners revealed that long-term meditation leads to better brain preservation. Specifically, an increased volume of gray matter was found throughout the brains of study participants who had been meditating for an average of 20 years. While there was some loss of volume in older meditators compared with younger meditators, this was far less pronounced than the gray matter volume difference between meditators and non-meditators overall. Such a comprehensive, brain-wide effect surprised even the study’s authors, who had been expecting to find evidence of small and distinct effects in only a few regions of the brain.

2. Meditation turns down the “monkey mind.”

If you’ve ever found your mind just wandering from thought to thought (and who hasn’t?), you have your default mode network (DMN) to thank. This is the brain network that is responsible for the swirl of self-referential thoughts that many people have dubbed the “monkey mind,” and it’s usually operational or active whenever we’re not concentrating or thinking about anything in particular. But though these monkey thoughts may be aimless, that doesn’t mean they’re harmless: mind-wandering is typically associated with increased worry about the past and future and lower levels of happiness. Not surprisingly, therefore, it’s the goal of many people to dial down this kind of brain activity, and that’s where meditation comes in. A recent study from Yale not only shows that meditation has a calming effect on the DMN, but also that meditators are better than non-meditators at snapping back when the mind starts to wander.

3. Meditation has an impact similar to antidepressants on anxiety and depression.

People looking to manage the symptoms of depression, anxiety, and pain may do well to turn to meditation, according to a study from Johns Hopkins. Researchers found that the ability of meditation to reduce these symptoms was moderately effective, with an effect size of 0.3. And though that might sound low, it’s worth noting that it is equal to the effect size of antidepressants. Study author Dr. Madhav Goyal emphasized that, while meditation isn’t a magic cure-all for mental health issues, its role as an active form of brain training makes it a potentially powerful tool to add to the symptoms management toolbox.

4. Meditation can boost brain cell volume in key areas.

Believe it or not, mindfulness meditation can physically change the structure of your brain. A 2011 Harvard study led by Sara Lazar found that, after eight weeks’ participation in a Mindfulness-Based Stress Reduction program (MBSR), study subjects developed increased cortical thickness in the hippocampus (the area of the brain responsible for learning and memory) and a number of other brain regions associated with emotion regulation and self-referential processing. Conversely, other parts of the brain became slimmer; participants showed decreased brain cell volume in the amygdala, which is in charge of anxiety, stress, and fear.

5. Meditation improves concentration and attention.

It’s not surprising that meditation is beneficial for focus and memory (after all, one of the central aims of meditation is the ability to cultivate a strong and singular attention), but what’s truly remarkable is that even a minimal amount of meditation can produce measurable effects in this area. A 2013 study from UC Santa Barbara showed that after a meditation training course of just two weeks, participants’ focus and memory during the verbal reasoning section of the GRE was improved by 16 percentile points.

6. Meditation can help with addiction.

Addiction has long been viewed as an issue of self-control, and even though that attitude is changing as new evidence transforms our understanding of this condition, research still shows that meditation’s impact on the self-control regions of the brain can be helpful for people recovering from various types of addiction. For example, a 2011 study of people trying to give up smoking found that those who participated in a mindfulness training program were more likely to have quit smoking by the end of the program—and still be abstainers at the follow-up mark of 17 weeks post-program—than participants in the American Lung Association’s Freedom from Smoking program.

[rachaelhesling]

Spotlight on Your Yoga Practice - 10 Things You Don’t Need

There are plenty of myths and misconceptions about yoga floating around, and some of the toughest ones to shake are those that tell you, in no uncertain terms, what you need to practice yoga properly. These lists of must-haves may be intimidating, especially if you’re just getting started in your practice, but don’t worry: contrary to what you may have seen on Instagram and Snapchat, yoga has remarkably few requirements. Read on to learn about 10 things you don’t need if you want to practice yoga.

1.  The perfect body

The beauty of yoga is that it’s for anybody and everybody; that is, any body and every body. It’s easy to think otherwise if you’ve seen too many pictures of thin, stylish, and amazingly flexible yogis and yoginis, but the truth is that there’s no such thing as the perfect yoga body. Whatever your age, shape, or level of ability, you can practice yoga. It’s as simple as that.

2.  Flexibility

Thinking that you have to be flexible to practice yoga is putting the cart before the horse. If you’re not so flexible, one of the major benefits of a regular yoga practice is that it can help you become more so. Just work within your limitations to begin with and your flexibility will improve over time.

3.  A non-drinking/vegetarian/health-conscious lifestyle

There’s no question that yoga in North America is strongly associated with certain health and lifestyle choices, but you don’t have to ascribe to them to practice yoga. There are just as many yoga practitioners out there who love burgers and beer as those who love kale and tofu, so don’t feel like your particular food or health preferences automatically exclude you from yoga.

4.  Fancy clothes

It’s easy to assume that if you want to practice yoga, you have to look the part, with the latest and most expensive yoga outfits and accessories. But you actually don’t need to shell out a lot of money for your yoga clothes. All you need are breathable clothes that are loose enough not to restrict movement but fitted enough not to get in the way.

5.  Beautiful surroundings

Think yoga is only practiced on a beach at dawn? Think again. Even the mood lighting, delicate scents, and spa-style amenities found at many yoga studios are nice rather than necessary. All you need for your yoga practice is enough room to move through the poses; if all you’ve got that fits the bill is your kitchen or your balcony, go for it.

6.  A guru

If you have a yoga teacher that you like and trust, great. But a huge part of yoga is learning to be your own teacher by listening to your body. Don’t feel that a self-taught yoga practice isn’t as beneficial or important as a practice based on more formal classes; in fact, it could be a better way to find connection with your inner self.

7.  A soundtrack

Calming Zen music might be the soundtrack that leaps to mind when you imagine a yoga class, but you can listen to anything that helps lull you into a relaxed mental state. Or better yet, why not try practicing in silence? You may be surprised at how connected you feel with your own body when all you can hear is the sound of your breath.

8.  A yoga mat

This is a slightly controversial choice, but you actually don’t need a yoga mat to practice yoga. A mat will certainly make things easier, but it’s not essential; remember, the practice of yoga dates back thousands of years, long before the latest in extra-cushy, no-slip mats came along. Many experts prefer to forgo the mat, instead practicing on a smooth wooden floor.

9.  Props

Let’s be clear: you don’t need special yoga props to do yoga, but this doesn’t mean that you shouldn’t use them if they help you in your practice. What it does mean is that you don’t have to buy fancy specialty gear when you can easily improvise the props you need. Instead of yoga blocks, try a coffee can or lunchbox, which are about the same height as a block. Instead of a meditation cushion, just use a regular sofa cushion, and instead of a yoga belt, try a scarf or a tie.

10. A lot of time

Having a regular yoga practice is all about making as much time for it as you feel you can. Sometimes, this might be an hour a day, but other times, it might be five minutes. As long as you approach those five minutes mindfully and with intention, they can still have significant value, so don’t feel like it’s all or nothing when it comes to how long you spend on your practice.

[rachaelhesling]

15 Terms You Need to Know Before Your First Yoga Class

One of the things that new yoga students often find intimidating about starting a yoga class is not knowing how to speak the language - that is, the specialized lexicon of the practice. As a beginner yogi or yogini (there’s a new term right there), you’re not just learning poses, you’re also learning a whole lot of new vocabulary. No matter what type of yoga you’re practicing, when you’re just getting started, it can be difficult to do both at the same time.

To give you a head start, here are 15 common yoga terms to brush up on before your first class.

1. Asana

The literal translation of asana is “seat” or “manner of sitting.” It's a term used to describe yoga’s physical postures or poses. Each pose is known as an asana; the word itself is often placed at the end of the names of particular poses (like savasana, the resting pose that comes at the end of practice).

2. Bandha

You’ll often be instructed in yoga classes to “engage your bandhas,” so it’s helpful to start by knowing what these are. Bandhas are the muscular “body locks” that you use to control your body’s energy. When you engage these muscles, they help support toning and lifting in different areas of the body.

There are three major bandhas: mula bandha (the muscles of the pelvic floor); uddiyana bandha (the abdominals below the level of the diaphragm); and jalandhara bandha (the throat muscles).

3. Chakra

Seven of these energy centers or hotspots are located throughout the body: muladhara (or root chakra, located at the base of the spine); svadhisthana (or sacral chakra, in the lower abdomen; manipura (or solar plexus chakra, in the upper abdomen); anahata (or heart chakra, in the center of the chest); vishuddha (or throat chakra); ajna (or third eye chakra, located in the forehead between the eyebrows); and sahasrara (or crown chakra, the very top of the head).

4. Drishti

In yoga, where you direct your gaze has an important impact on how you position your body and hold a pose. Drishti refers to the focal point where you concentrate your attention during meditation or yoga practice.

5. Mantra

Mantra refers to a word, sound, or phrase that is repeated, either out loud or silently in the mind, during chanting or meditation to help increase concentration. Perhaps the best-known example of a mantra is the word “om,” a word with a multitude of meanings that is considered to be the origin of all sounds. “Om” is often chanted to begin and end yoga classes.

6. Mudra

A mudra is a position or gesture made with the hands. Like a mantra, a mudra can help you focus and stay connected to yourself during meditation or yoga practice. Some of the most common mudras are anjali, in which the palms are pressed together in front of the heart, and jnana, in which the thumb and forefinger touch to make a circle while the other fingers stretch away.

7. Namaste

A common greeting in India, this salutation is often used to mark the beginning and/or the ending of a yoga class. The expression translates as “the light within me bows to the light within you.”

8. Prana and Pranayama

Prana is the vital energy, life force, or “chi” that flows through every individual. Pranayama is the process of harnessing this life force through controlled breathing exercises to support the body and mind. This breathing work helps clear physical and emotional obstacles in the body to free up breath and energy. Mastering pranayama is as important as mastering drishti or the asanas.

9. Sacrum

Not all terms used in yoga are derived from Sanskrit. There are also plenty of anatomical terms that you may not have heard before, and understanding these is essential in order to move your body through the different postures. The sacrum is a triangular bone structure which is situated at the base of the spine (it includes the tailbone).

10. Shanti

The sanskrit term for “peace,” shanti is often used as a mantra in yoga classes. The word is usually chanted three times to represent peace in body, speech, and mind.

11. Sit bones

Forming part of the pelvis, your sit bones (or sitting bones) are the two bony protrusions on the underside of your buttocks. You can usually feel them when sitting on a hard surface. For most of the sitting postures in yoga, you will want to be positioned on your sit bones.

12. Sternum

This is the vertical bone that runs down the center of your chest (also known as the breastbone). Many extension positions in yoga, such as cobra or back arches, involve opening up the chest and lifting the sternum.

13. Ujjayi

A breath control practice which involves breathing in and out through a slightly constricted throat. The word itself means “victorious breath.”

14. Vinyasa

Any series of linked postures that flow from one to the next and are connected with the breath. A sun salutation is one common example.

15. Yogi/Yogini

A male/female yoga practitioner.

[rachaelhesling]

5 of the Best Yoga Poses for Seniors

Despite the fact that, traditionally, yoga was a lifelong practice, the myth about yoga contemporary Western society that it is just for young people is a tough one to shake off. And that’s a shame because, given its gentle pace, low-impact nature, and emphasis on working within your own comfort level, yoga is a wonderful activity for seniors, and a great way for older people to stay healthy and mobile as they age.

Read on to learn more about the benefits that yoga can bring to seniors, and how interested seniors can get started with a yoga practice of their own.

Why is yoga good for seniors?

As we age, most of us will contend with physical challenges like stiffening muscles, reduced joint mobility, and increased susceptibility to chronic conditions like arthritis or osteoporosis. Fortunately, a regular yoga practice can help reduce the effects of many age-related issues by keeping muscles soft and flexible, and helping muscles and joints to relax and strengthen. Yoga also improves balance, thus reducing the chances of a fall, and can lower blood pressure and cholesterol levels.

Furthermore, yoga’s multi-pronged approach goes beyond the physical, encouraging the mind and the spirit to stay just as healthy and strong as the body. Yoga is an excellent tool for promoting focus, concentration, and emotional well-being, and group classes can help bring a sense of connection and community to older people who may be feeling isolated.

What should seniors keep in mind when starting yoga?

While it’s certainly possible to start a yoga practice at any age, it’s also helpful to keep a few age-related tips and precautions in mind. The most important thing to remember is that yoga should never cause pain or intense discomfort, so if you are hurting at any time, stop or ease up on what you are doing. Practitioners should feel free to use any tools or supports, such as a chair, to make particular poses easier.

In addition, it’s good practice to focus on repeating poses rather than holding a single posture for a long time, and to rest adequately after finishing each pose. Before trying out new asanas or postures, seniors should be sure they are feeling well-adjusted to their current routine. Too many new movements in a short space of time can overstrain the body.

What yoga postures are good for seniors?

The following five postures make up an excellent beginner’s routine for seniors interested in trying out yoga. It’s easy to do them at home, but seniors should also be aware that it’s often a good idea to begin yoga training under an experienced teacher to avoid strains or injury through improper positioning.

1. Mountain pose

Benefits: Mountain pose helps maintain a strong and erect posture (fighting the slouch that many seniors develop), and is great for balance and grounding oneself through the feet.

How to do it: Standing tall, place your feet in parallel with big toes and heels touching. Hands should rest lightly on the outside of the thighs. Relax your shoulders while drawing your abdominal muscles in and up. Hold for five to eight breaths, keeping your leg muscles actively engaged.

-Image by WeTravel | Flickr

2. Tree pose

Benefits: Tree pose promotes hip mobility, leg and abdominal strength, and balance and concentration.

How to do it: Standing tall, as in mountain pose, bring one foot up and place the sole of the foot on the inner side of the opposite leg. Placement can be above the knee, below the knee, or even down by the ankle. Bring hands together in prayer position in front of the chest, and hold for five to eight breaths. Practitioners can use a chair for additional balance support.

-Image by StudioTempura | Flickr

3. Downward facing dog

Benefits: Downward facing dog is a wonderful pose for joint health, flexibility, and all-over body strength.

How to do it: Starting from a hands and knees position, tuck the toes under and use your core strength to lift the hips up and back. Your body should form a triangle supported by your feet and hands. Practitioners with wrist issues should place their whole forearms, rather than just the hands, on the ground. Hold the pose for five to eight breaths before bending the knees to lower down.

-Image by Army Medicine | Flickr

4. Sphinx or cobra pose

Benefits: The sphinx position - also called cobra - helps strengthen the upper back, keeps the heart open, and prevents forward head syndrome, which is a common condition among seniors.

How to do it: Lie down on a yoga mat on your stomach. Place your forearms on the mat, with your elbows positioned under your shoulders and your hands spread flat. Press into the forearms to lift the upper body off the mat, drawing the shoulder blades together and down the back. Hold for five to eight breaths.

-Image by Tiffany Berry | Flickr

5. Corpse pose

Benefits: The final pose in any yoga practice, corpse pose, or savasana, helps to reset the nervous systems and encourage the body and mind to relax and let go.

How to do it: Lie on your back, giving your full weight to the floor. Keep your arms slightly away from your sides with your palms facing upwards, and let your feet fall naturally outwards. Relax and breathe deeply.

-Image by GraceD | Flickr

[rachaelhesling]

What You Need to Know about Your First Yoga Class

It’s not unusual to feel a bit nervous about taking a yoga class for the first time, but there’s no need to worry: the following tips and tricks can help you feel as confident and comfortable as possible when you enter the studio. Read on to learn more about what to expect from, and how to get ready for, your first yoga class.

Before the class

Eat lightly—As is the case with most types of physical activity, you don’t want to be doing yoga on a full stomach. Experts recommend eating a light, low-acid meal no less than an hour before class. However, if your schedule doesn’t permit this, a banana or a handful of nuts can make a good quick pre-yoga snack (as long as you can finish it at least 20 minutes before class starts).

Drink plenty of water—Even if you’re not taking hot yoga, you’re likely to be sweating quite a bit during your yoga class, so it’s important to stay well hydrated. Drink plenty of water before class begins, and make sure to bring a full water bottle to the studio with you.

Wear comfortable clothes—Don’t worry; you don’t have to have the latest fancy yoga gear before you can take a class! The most important things about your yoga outfit are that you feel comfortable in it and it doesn’t restrict your movement in any way; most types of athletic wear, including jogging pants, are perfectly suitable for a yoga class. It’s also a good idea to dress in layers so that you can shed them as you warm up and put them back on again as you cool down. But remember that people practice yoga in bare feet, so don’t forget to take off your shoes and socks when you enter the studio.

Know what equipment you’ll need to bring—A yoga mat is the most important piece of equipment you’ll need for your class, but that doesn’t mean you need to buy one right away. Many studios have mats available for rent, which can be a good option if you want to see if yoga is a good fit for you before making any significant purchases. However, don’t forget to double-check the rental situation with your studio before you go: not having a yoga mat during your first class will definitely make the experience less enjoyable.

Arrive early and talk to the teacher—It’s always a good idea to arrive early for your first yoga class so that you have plenty of time to get oriented, get comfortable, and choose where you want to set up your mat (most beginners go straight for the back of the room). Arriving early also gives you the opportunity to have a few words with the teacher; letting the instructor know you’re new to yoga can help him or her give you guidance and show you adjustments that are appropriate for your skill level.

During the class

Get ready for a crowded room—Depending on where you’re taking the class and what time of day it is, there may be a lot of people in the room, and the teacher may ask you to move your mat closer to other students. It can feel strange to be doing yoga for the first time in such close proximity to others, but most people get used to it quite quickly.

Be prepared for physical adjustments—Your yoga teacher may come around and physically adjust you during some poses. Hands-on adjustments can be beneficial in helping you get a better sense of where your body should be, but it’s also perfectly okay if you prefer not to be touched. Just be sure to let your teacher know at the beginning of class. It’s also okay to speak up during an adjustment if the teacher’s pressure or touch is too strong.

Keep breathing—The most important reminder for beginners is to keep breathing. It’s natural to want to hold your breath when holding a pose or trying to concentrate, but keeping the breath flowing helps keep your body and mind flowing, too.

Expect some emotions—Yoga is all about the mind-body connection, and it’s very common for certain physical poses to prompt strong mental and emotional reactions. If you find yourself getting teary during class or you notice that other students are, don’t worry (and don’t judge yourself), this is a natural part of the practice.

Do your best, not anyone else’s—It’s important to let go of comparisons when you enter a yoga studio. Chances are that people of all abilities and skill levels will be participating in your class, but just remember that your yoga experience is not about them, it’s about you. Do what you can to the best of your ability, and don’t worry about what others are doing. Give yourself permission to take breaks when you need to (resting in Child’s Pose is always an option at any point in a yoga class), don’t be afraid to use props like blocks or straps if you need additional support for a pose, and remember that you should never be straining or stretching so hard that you experience pain.

[rachaelhesling]

How to Calm Your Mind during Meditation

You’ve settled into your meditation pose, your eyes are closed, you’re breathing deeply… and suddenly thoughts and worries rush into your head, overwhelming the peace and quiet you were hoping for.

If this scenario sounds familiar to you, you’re not alone. One of the top frustrations for beginner and experienced meditators alike is how difficult it can be to calm one’s mind during meditation. If you often find that you’re feeling more stressed after your meditation than you were before it, try the following tips and strategies to quiet your overactive mind:

Choose the same time every day to meditate.

No matter how long you meditate for, it can be helpful to start your practice at the same time every day. Establishing a set routine like this can eventually help train your brain to start slowing down automatically when it’s time to meditate.

Meditate in a calm place.

If you’re having trouble staying calm and focused during your meditation, you might need to rethink your location. Choose a peaceful space that’s out of the way and free from distraction, like a bedroom, study, or other private room where you can close the door to minimize outside noise. And make sure you don’t have any electronic devices nearby; leave your phone outside your meditation zone so there’s no chance of it disrupting your practice (or tempting you to quickly check it between deep breaths).

Try journaling.

Sometimes it can help to get all your thoughts and worries out before you even begin meditating. Designate a notebook as your meditation journal and write down whatever is on your mind, not stopping to think or censor yourself, just letting it all flow out on to the page. Keep going until you feel “emptied.” This practice can be a useful way to cleanse repetitive thoughts from your mind and create a clear mental space from which to start your meditation.

Focus on your breath.

Breathing is an important physical tool in meditation, and it can be a useful thing to focus on and come back to whenever your mind is spiraling out of control. As you breathe deeply, focus on the physical sensation of inhaling and exhaling; this can help you stay grounded and in the present moment. If it helps, you can also count your breaths: either the number of breaths you take or the length of your inhalation and exhalation.

Acknowledge thoughts, and then let them go.

One of the best ways to stop thoughts and worries from plaguing you during meditation is to stop pretending that you’re not experiencing them. Often, the frustrations that arise during meditation are aggravated even further by our constant efforts to push thoughts down, to overcome them somehow.

Instead of fighting your thoughts, however, it can be helpful to simply acknowledge them, and then let them go. Without judging yourself, recognize that you’re having a thought, and then visualize it drifting away. Do this as many times as you need to, always keeping the practice neutral and judgement free. As soon as you stop trying to force thoughts down, you may find that they are not so quick to surface in the first place.

Use music.

If you’re having trouble sitting quietly in a quiet room without your mind running wild, some relaxation music can help provide an aural focal point for your mind. There are plenty of different types of meditation music widely available online; choose one that works for you and play it softly in the background.

Use a guided meditation.

Another helpful way to keep your mind on meditation and not on the business presentation you’re going to give later is to listen to a guided meditation program. Especially useful for beginners who like a little more direction in their early meditation practice, these programs provide verbal directions about physical actions to perform and images to visualize during meditation; in other words, they help direct you where to go in your own mind. This can be a great way to keep your mind engaged in the meditation practice itself.

Don’t stick with what isn’t working.

There are many different ways to meditate, including different physical postures and techniques, so don’t feel like you have to stick with a meditation practice that isn’t working for you. If you’ve tried a technique a few times, and it doesn’t feel effective, then switch it, experiment and try something new. The most important thing is to find a meditation style that works for you, not to force yourself to adapt to a particular style that happens to be in fashion.

Be gentle with yourself.

It’s easy to feel frustrated if you’re having trouble calming your mind during meditation, but it’s important to remember that there’s no right or wrong way to meditate; rather, meditation is all about letting your mind find its true nature. So, if you’ve spent your entire meditation worrying, don’t beat yourself up about it, just acknowledge that this is part of the work that your meditation practice will hopefully guide you through.

[rachaelhesling]

How to Make the Most of Your First Yoga Retreat

For new yoga practitioners, a yoga retreat can be a wonderful opportunity to deepen your practice, get energized and inspired, and take your yoga journey to the next level. But in order for this to happen, you first need to find a retreat that’s the right fit for you, your practice, and your goals. This means you’ll have to put in some careful prep time up front.

Keeping the following tips in mind when you’re planning your first yoga retreat can help make sure that you get the most from your experience:

Research the teacher.

It doesn’t matter how stunning the location is or how dedicated your fellow retreat-goers are, if the teacher’s style and personality are not in line with yours, it will be difficult for the retreat to be a success. To avoid a mismatch, be sure to carefully research teachers beforehand. There are many online yoga forums out there that can give you a good idea of the teacher’s experience level and preferred teaching styles; asking for feedback from former students or retreat attendees can also help you decide if the teacher is someone you want to spend a week (or more) in close company with.

Research the yoga style.

There are retreats out there for pretty much every style of yoga imaginable, so make sure you know just what it is you’re signing up for. Retreats can certainly be a good place to try out a new type of yoga, but you should understand the basics involved and the skill level needed so you don’t end up spending your entire retreat trying to keep up with a style that either doesn’t suit you or is too demanding for you. It can also be a good idea to look for retreats that vary their program, mixing up mellow and meditative classes with more energetic ones in order to provide a balanced and well-rounded experience.

Start with two classes a day.

A yoga retreat is your opportunity to focus intensely on yoga, but that doesn’t mean that it has to be all yoga, all the time. For first-time retreaters, experts recommend starting at the relatively modest pace of two classes a day. This provides a sufficiently in-depth experience, particularly if your usual schedule is just one or two classes a week, while at the same time still allowing you a good amount of downtime to rest your body and mind and process your experience.

Don’t shortchange yourself on downtime.

Speaking of downtime, don’t think you’re cheating or having an easy experience by planning to give yourself plenty of it. The whole point of a yoga retreat—to refresh and energize yourself—will be much harder to achieve if you overcommit yourself. Give yourself permission to structure your own schedule with as much downtime as you like.

Remember that taking breaks when learning a new skill is an essential part of letting your body and your brain fully absorb that new knowledge; studies have shown that non-stop practicing is actually not as effective as periods of concentrated practice with breaks in between. So be sure to plan enough times during your retreat where you’re free to read, go for a walk, or just take a nap.

Consider going solo.

The idea of going to your first yoga retreat all by yourself might be scary, but yoga retreat leaders say that’s exactly why you should do it. You might be less likely to push yourself if you’re surrounded by familiar faces at your retreat, but when you’re out of your comfort zone—as you will be if you’re on your own—truly amazing discoveries and insights can happen. Plus, solo retreaters often find it easier to meet new people and, in many cases, make lifelong friendships.

It’s okay to be picky.

For your first yoga retreat, it’s natural to want to find the least-expensive option. But it’s important to consider value rather than just cost when you’re selecting a retreat. If one choice is cheaper but you don’t think you’ll get as much out of it, is it really worth the money? It could be more worthwhile, and better value overall, to wait and save up until you’re able to attend a retreat that you think will be truly special and meaningful.

Ease into your retreat.

A yoga retreat is the ideal place to unplug for a while, but the transition between the stresses of daily life and the retreat atmosphere can be something of a shock if you haven’t prepared yourself beforehand. Rather than going straight in from a week of conference calls and constant e-mails, see if you can ease yourself into a more relaxed mindset a few days before you leave. That way, you won’t have to spend as much time during the retreat trying to switch off your brain. 

[rachaelhesling]

7 Surprising Reasons Why You Should Give Yoga a Try

Yoga is so prevalent in North American culture these days that, even if you’ve never spent any time on a yoga mat, you probably haven’t been able to help hearing that practicing yoga reduces stress and anxiety, improves sleeping habits, and boosts self-confidence. But you might not know that in addition to these familiar benefits, yoga can offer a host of less-well-known positive side effects. If the tried-and-true arguments haven’t yet convinced you to give yoga a try, one of these surprising reasons might:

1.  Yoga makes your arteries more elastic.

It’s no secret that yoga makes you more flexible, but you might not know that improved flexibility isn’t just good for your muscles, it’s also good for your heart. In a 2009 study of over 500 adults between the ages of 20 and 83, a group of Japanese researchers discovered that, in adults over 40, there was a direct correlation between spinal flexibility and more youthful arteries. When your arteries are more relaxed and less stiff, your heart doesn’t have to work as hard, which decreases your risk for cardiovascular disease: an important benefit considering that heart disease is the leading global cause of death.

2.  Yoga slows down the cellular aging process.

There’s a reason why many practitioners of yoga often seem more youthful than non-yoga types: their cellular aging process isn’t moving as fast. According to a 2012 UCLA study, a daily yoga routine of just 12 minutes can increase telomerase activity in the brain by as much as 43% in just two months.

Nicknamed “the immortality enzyme” by some scientists, telomerase is the enzyme that essentially prevents our cells from aging by enabling them to continue to grow and divide. In other words, the more telomerase you have in your body, the slower your cells will age. Beyond the “telomerase effect,” yoga helps slow down cellular aging by reducing the daily stress we all experience (which is a major factor in causing cells to age quickly).

3.  Yoga increases your pain tolerance.

A 2014 study of a small group of North American yoga practitioners revealed that they tend to have more gray matter in multiple brain regions, which correlates to a higher pain tolerance. In fact, during tests like keeping one hand submerged in freezing water, yoga practitioners were able to tolerate the pain twice as long as non-practitioners could. The study’s authors speculated that the cognitive tools developed in yoga practice—like mindfulness, focused breathing, or similar techniques—are key in helping strengthen a person’s control over how they react to pain.

4.  Yoga naturally increases upper body strength.

So you’d like a stronger upper body, but lifting weights isn’t really your thing? Yoga could be the way to go. Postures like downward facing dog might look easy and relaxed, but in fact, they’re exercising every part of your arms and upper back. To get the same upper-body workout from a gym routine, you’d have to do a variety of different moves, but yoga takes advantage of your body supporting itself and resisting gravity to build and tone muscle without you even realizing that it’s happening.

5.  Yoga improves your digestion.

A digestive system in good working order is an important part of a healthy lifestyle, but many North Americans experience serious digestive issues, from bloating to chronic constipation, on a regular basis. Yoga is a great way to help address these issues naturally, without the need for pills or supplements. With a focus on deep breathing, abdominal organ stretches, and twists that help massage and move stuck intestinal toxins along, yoga sequences can be a surprisingly effective digestive aid.

6.  Yoga helps you handle your relationships with toxic people.

Unfortunately, toxic relationships are a fact of life for most people. Whether it’s a boss who’s never satisfied with your performance or a friend who only wants to talk about herself, chances are there’s someone in your life who gets under your skin no matter how hard you try to remain unaffected. But did you know that yoga might be the very thing you need to help you cope with this kind of person? 

Not only does the mindfulness and concentration involved in yoga help you better handle the stress and pressure of interacting with a toxic person, but the boost of oxytocin and serotonin—hormones that promote feelings of love and contentment—that you get from doing yoga helps limit the anxiety they might inspire. With all these benefits, it’s little wonder that many experts suggest a session of yoga as the best preparation for a difficult conversation with a friend or family member.

7.  Doing yoga can help make yoga more accessible.

It seems like yoga is everywhere these days, but the high cost and exclusive nature of many yoga studios means that yoga is not always accessible to some of the people who could benefit from it the most. Finding and supporting a local yoga organization that works to bring yoga to underserved individuals can be a great way to help gradually change the yoga landscape and ensure that you and anyone else who needs to can enjoy the benefits of practicing yoga.

[rachaelhesling]

What to Do When Meditation Is a Struggle

If you’re a self-described “bad meditator,” you’re certainly not alone. Most people who meditate, even those with a long-established practice, have struggled with issues like having difficulty sitting still, feeling frustrated with an overly active mind, feeling disappointed that peace and insight aren’t immediately forthcoming, or simply getting bored.

If you’re encountering some of these challenges in your own meditation practice, don’t panic. It’s a normal human impulse to feel like we’re doing something “wrong” just because it’s difficult, but in fact, the difficulties you encounter in meditation are actually important clues about where, in both your practice and your life, you have room to grow.

To turn your struggle into an opportunity, here are some helpful tips and strategies you can use the next time you’re having trouble meditating.

Remember that you can’t fail at meditation.

The most important thing to remember, whether you’ve been meditating for 10 years or two days, is that meditation is an experience and not a destination. Meditation isn’t a highway to a state of enlightenment where you always have inner peace. Rather, meditation is an ongoing experiment in gathering your attention and focus. As such, there’s no wrong way to do it, and there’s no way to fail at it. The experience you have each time you sit down on your mat (or wherever you meditate) is the experience you have. It’s as simple as that.

Make friends with your mind.

Many people believe that a completely silent mind is the ultimate goal of meditation. But trying to get your mind to stop thinking is like trying to get your body to stop breathing. Having thoughts is a natural and normal part of meditation; what you want to avoid, however, is using effort to try to gain control of your thinking. It’s effort, rather than thought, that is the true opponent of meditation. Instead of trying to either push thoughts away or engage with them, both of which require conscious effort on your part, simply observe them, and then let them float away like clouds.

Notice where your attention goes.

Speaking of observing your thoughts, it can be helpful during your meditation session to take gentle note of where your focus and your attention keep going. Do you find that you’re constantly focusing on that ache in your knee, for example, or that your thoughts are always returning to the big work presentation that you have to give tomorrow? Observing what habitually draws your attention can give you some important clues about the issues underlying your meditation struggles.

Guide yourself gently back to the present moment.

It can be frustrating when you find your mind wandering or your thoughts spiraling out of control during a meditation session, but don’t get mad at yourself. Instead, give yourself a gentle reminder of where you are and what you’re doing. Let the thoughts go, and guide yourself back to the meditation. Using your breath as an anchor can help; many people find it useful to be able to focus on their breathing rather than on their thoughts.

Remember that meditation is a personal experience.

Your meditation experience is all about you, not about anyone else. It doesn’t matter if the way you meditate is different from someone else, or if you don’t feel the same during meditation as your friend does. It’s a certainly a natural and common impulse to compare yourself to other people, particularly if you’re meditating in a class or group environment, but keep the focus on you and don’t get caught up in trying to fit in with what everyone else is doing.

Don’t worry about being a frozen sculpture.

Stillness is an important feature of meditation, but this doesn’t have to extend into a rigidly frozen posture that you’re uncomfortable with. Meditation might be a unique experience, but it certainly doesn’t have to feel unnatural or uncomfortable. Experiment with different positions and find one that makes you feel good. If you need to shift your physical position during your meditation, or if you need to cough, sneeze, or clear your throat, don’t try to ignore that impulse. Just let it happen. Again, just as you deal with runaway thoughts, what you want to avoid here is putting effort into resisting something, rather than simply letting it happen and then getting back to what you were doing.

Stick with it.

This is the most important tip for when meditation is a struggle. It can be tempting to give up, to end your session early, to find something easier to do, or to skip a day or three. But remember that building any new habit takes practice, and meditation is no exception. Sticking with meditation and making it a consistent part of your daily routine will help make the experience more comfortable, not to mention more rewarding, as time goes on.

[rachaelhesling]

How to Start a Yoga Practice at Home - 7 Simple Tips

Dedicated yoga practitioners agree that doing yoga at home is an essential part of deepening and enhancing your personal practice. Yoga classes can offer many benefits, including important guidance for beginners and a feeling of belonging to a community, but many practitioners find that it’s during their home practice that the real magic happens. The consistency of a home yoga practice can be particularly beneficial: a few minutes of yoga every day can offer much more than a few hours once a week.

If you’re intimidated by the idea of starting your own home yoga practice, there’s no need to be. One of the most liberating aspects of yoga is that you can practice it anywhere, with no need for fancy equipment or other special conditions. You can simply meet the practice where you are; all you need to have is the will to start. These seven simple tips can help.

1.  Start from where you are and with what you know.

One of the biggest barriers that stops many students, especially beginners, from developing a home yoga practice is the feeling that they just don’t know enough. But chances are that you know more than you think you do. Even if you’ve just taken a few classes, you’re probably familiar with at least a couple of basic poses. Start with those, and build on them gradually as you become more comfortable in your practice. Remember, not knowing is not a reason for not practicing—rather, it’s an invitation to learn more so that you can build a practice that works for you.  

2.  Make it part of your routine.

Routines and habits are easy to stick with because we do them so consistently that we don’t even question them. Ideally, your home yoga practice will become as integral a part of your daily routine as brushing your teeth. To help with this, it’s a good idea to do your home yoga practice at the same time each day; consistency is difficult to achieve when your schedule is constantly changing. Many practitioners recommend first thing in the morning as the best time to initiate your practice, as you haven’t yet become overwhelmed by the pressures of the day and you’ll be less tempted to put it off in favor of other, more distracting, tasks or activities. However, as you experiment, you’ll find the time that’s right for you; when you do, stick to it, and you’ll likely find that your yoga practice, just like brushing your teeth, will become self-reinforcing.

3.  Set boundaries.

When you’re practicing yoga at home, the practice should be your sole focus, so make sure you designate the space and time for your practice as something sacred. Roll out your mat and treat that area as if it were your own private yoga studio. Turn off your phone, computer, and other distractions. Marking the beginning of your practice with an object or a ritual, like lighting a candle, can also help you create an important mental boundary between what’s going on in your practice and the outside world. Remember that the more intentional you are about your practice, the more effective it will be.

4.  Keep it short.

Your home yoga practice doesn’t have to be the same length as a full class. A home yoga practice of as little as 15 minutes a day can bring great benefits to your body, mind, and spirit, and it’s a short enough stretch of time that you don’t need to feel panicked at the thought of having to squeeze it into your day. The trick is to commit to what you’ve chosen as your minimum length of time; it’s fine for your practice to be only 15 minutes, but your practice then must be that 15 minutes. Don’t cheat yourself.

5.  Keep it simple.

Not only can your home yoga practice be short, it can also be simple. Don’t worry about creating a practice that’s going to be elaborate or difficult to maintain. Choose some simple poses that you know, such as sun salutations, standing poses, or inversions, and run through those in an easy sequence. You can also incorporate important foundational exercises like deep breathing, meditation, and savasana (a resting corpse pose) into your practice; these are as important as the more active poses.

6.  Make use of available resources.

If at any point you’re having difficulty with your home yoga practice, there is a huge range of resources available to help you out, so don’t be afraid to use them! Tools like online instructional videos and step-by-step photographic articles can be a great way to learn new poses or get ideas for how to build a routine sequence. If you’re finding the poses difficult, take advantage of physical resources like yoga belts or blocks to help support your body when needed.

7.  Get a regular tune-up.

Starting a home yoga practice doesn’t mean you have to abandon going to class. Many home practitioners still go to class on a weekly basis, or even more often. Some choose to treat classes as a “tune-up” opportunity, using a weekend intensive workshop, for example, to fine-tune elements of their practice and learn new tools and techniques to take home.

[rachaelhesling]

5 Yoga Poses You Can Do At the Office

Physical activity—whether that’s walking, playing sports, or practicing yoga—is an important part of a healthy lifestyle, but for most of us, it’s getting harder and harder to find the time to stay active. According to the American Heart Association, not only is the work week for the average American longer than ever before, at about 47 working hours per week, it’s also far more sedentary. In the 1960s, roughly half of the American work force was engaged in physically active jobs; today, those types of jobs are held by less than 20 percent of workers. This means that more of us are spending more time than ever simply sitting at a desk all day, and there’s little question that this is not doing our health any favors.

Fortunately, if you have a relatively sedentary desk job, there are a few easy steps you can take to bring more physical activity into your day. The following simple yoga poses can relieve tension, energize the body, help correct poor posture, and prevent repetitive stress injuries. And best of all, you can do them sitting at your desk while wearing your office clothes—no special equipment or yoga pants required! For maximum benefit, try making these poses a regular part of your working routine.

1. Neck roll

This simple stretch is a good start to a “desk yoga” routine. Sitting tall in your chair, drop your chin down to your chest. Roll your head in a circular motion, bringing your right ear toward the right shoulder; then taking the head gently backward, complete the circle by bringing the left ear to the left shoulder. Continue rolling three to five times in one direction, keeping your shoulders loose and relaxed. Repeat in the opposite direction.

2. Eagle arms

Sit on the edge of your chair, making sure that your feet are flat on the ground and your spine is long and straight. Extend your arms out to the sides as you inhale, then exhale and cross one arm over top of the other in front of you. Bring both palms together by wrapping your arms around each other and bringing your hands up in front of your face; your elbows should now be stacked one on top of the other and you should feel a good stretch across your shoulder blades. You can deepen the stretch at any time by lifting your elbows away from the floor. Hold for several deep breaths, then repeat with the other arm on top.

3. Seated spinal twist

Twists help to wring out tension in your deep spinal muscles. Sitting on your chair with your spine long and straight and your feet flat on the floor, take a deep inhale; on the exhale, twist gently toward one side, taking hold of the armrest or back of the chair to steady yourself. Work to initiate the twist from the bottom of your spine, feeling the twist coming more from your abdomen and less from your back, and only rotating your shoulders when your lower spine has twisted as deep as is possible and comfortable. As you progressively deepen the twist over eight to 10 breaths, keep your hips neutral and avoid allowing your knees to move. When you’ve reached the comfortable limit of your twist, hold it for five to 10 breaths, then gently untwist on an exhale. Take a few breaths with your spine straight and neutral before twisting toward the other side.

4. Seated forward bend

In this forward bend variation, you’ll benefit from a partial inversion (head toward the ground) and from better alignment of your shoulders, head, and upper arm bones. Making sure your chair is pushed away from your desk, sit tall with your feet flat on the floor and clasp your hands behind your back (if clasping your hands comfortably is difficult, you can hold on to a scarf or belt with both hands behind your back). On an exhale, bend forward from the waist as you move your hands away from your back and toward the ceiling; relax your neck and, if you are close enough, rest your chest on your thighs. Hold for a few breaths, then gently unfold until you are sitting upright again.

5. Chair warrior

This pose makes use of your chair to partially support your weight, allowing you to focus on stretching tight hips and leg muscles rather than on keeping your balance. While on your chair, turn to your right so that you are seated sideways. Keep your right knee bent at a 90-degree angle, and extend your left leg straight out behind you; the chair should be supporting your right buttock and hamstring. Keeping your legs and belly firm, place your hands on your right thigh for several deep breaths, then lean gently backward, arching your back and looking up at the ceiling. Inhale and raise your left arm, feeling a stretch down your entire left side. Hold this pose for six to eight breaths, then gently release and repeat on the other side.

[rachaelhesling]

A Look at the Most Common Types of Yoga

Today, North Americans are privy to a head-spinning array of choices when it comes to yoga. A quick Google search of “yoga” will likely yield an impressive assortment of styles, studios, and teachers for practitioners of all ages, skill levels, and interests.  But with so many possibilities to choose from, it can be difficult to know where to start, especially if you’re brand-new to the yoga world. For those who don’t know their shavasana from their bhujangasana, here is a quick guide to some of the most common yoga types and styles.

Hatha

These slower-paced classes are all about focusing on the physical basics of yoga and bypassing some of the other elements, such as chanting, that form part of more advanced practices. Hatha classes usually move gently through a series of poses, with each one held for a few breaths. A great introduction to the foundational yoga postures.

Vinyasa

Students who are already comfortable with the basic poses and are looking for something that will give them a good workout will enjoy Vinyasa, also sometimes called flow yoga or Vinyasa flow. As these alternate names suggest, Vinyasa creates a dance-like connection between movement and breath, and moves or flows through the poses at a faster pace. Vinyasa’s style of continuous movement makes it an especially popular choice with runners and endurance athletes.

Iyengar

Iyengar yoga delves deep into the subtle details of correct body alignment. The postures used are the same as in several other yoga styles, but here the focus is on ensuring precision and proper alignment in each pose and helping students find their own safe and effective range of motion. Poses are held for some time while props such as yoga blocks and straps help prevent students from overextending themselves. This style is a great way to learn more about human anatomy and movement.

Ashtanga

Vigorous but orderly, Ashtanga yoga sees students flow and breathe through several series of yoga poses, performing each in a specific sequence while building internal heat. In some classes, the teacher will guide students by calling out the poses, but in other classes, known as Mysore-style, students are allowed to do their own practice of the sequence at their own pace, with the teacher present for guidance or assistance as needed.

Bikram

Whether you’re taking a Bikram yoga class in India, Iceland, or Iowa, you’ll be following the exact same sequence of 26 yoga poses that were designed in the early 1970s by Indian yogi Bikram Choudhury. Performed in a heated room to encourage the release of toxins, the roughly 90-minute sequence stretches and strengthens the muscles and helps compress and “clean” the body’s organs. The practice is quite vigorous, and when you factor in the heat, it can be a strenuous experience as well, so beginners should stay well hydrated and rest whenever they need to.

Hot yoga

Hot yoga draws its heated room setting from Bikram yoga, but it lets go of the 26-pose sequence to create a more flexible structure of postures. The heat can help loosen muscles and encourage deeper exploration than in a non-heated class, but it’s important to be aware of your limits and not let the heat fool you into overstretching.

Kundalini

For students seeking a more spiritual practice that goes beyond yoga postures alone, Kundalini has become a very popular option. Designed to awaken energy in the spine, Kundalini incorporates meditation, chanting, and breathing exercises like alternate nostril breathing to create a practice that is challenging and invigorating both physically and mentally. The goal of the practice is to help students break through internal barriers, tap into their inner energy, and attain a higher level of self-awareness.

Yin yoga

If you want your yoga to be a meditative experience rather than a workout, Yin yoga is all about bringing calm and balance to both body and mind. Unlike other practices, Yin yoga involves holding poses for anywhere between one and 10 minutes, with the aim of increasing flexibility and encouraging release in the deeper connective tissues and fascia; an additional focus is on stilling the mind as the pose is held. As in Iyengar, the use of props helps the body to relax into the posture without flexing or actively engaging the muscles. Yin yoga is particularly beneficial for students who need to unwind, whether physically or mentally, and for athletic types who suffer from overworked joints or areas of tension.

Restorative yoga

As its name suggests, restorative yoga focuses on healing the mind and body through simple postures that are held for long periods of time, up to 20 minutes. Mellow and slow-moving, restorative yoga helps you to connect with your parasympathetic nervous system, which encourages even deeper relaxation. The practice is similar to Yin yoga, including the use of props, but the focus is less on flexibility and more on relaxing. It’s an excellent yoga style for people who struggle with insomnia, anxiety, or who otherwise have difficulty slowing down.

[rachaelhesling]

5 Yoga Exercises That Will Help You Sleep Better

Getting a good night’s sleep is a critical part of maintaining a healthy lifestyle. Countless studies have shown that sound sleep can help strengthen your immune function, boost your metabolism, enhance your memory and learning ability, improve your mood, and even add an extra kick to your sex life. Unfortunately, for many people, sleeping well at night is easier said than done. The National Institutes of Health estimates that anywhere between 50 and 70 million Americans suffer from some form of chronic sleep disorder or intermittent sleep problems; this means that nearly a quarter of our country’s adult population is not getting the benefits of a proper night’s sleep on a regular basis.

If you have trouble sleeping, you may find that a daily dose of yoga can help relieve tension in your body and mind, and calm some of the stress that is the leading factor in most sleeping disorders. The following five yoga exercises are gentle and restorative, and can be easily practiced by people without a regular yoga practice or a yoga background. For maximum effect, try doing these poses 30 to 60 minutes before going to bed, holding each pose for three to five minutes:

1.     Savasana (corpse pose)

This calming pose is the traditional way to begin and end a yoga practice. Lie on your back on your mat; your feet should be shoulder width to mat width apart, with your toes dropping outwards. Your arms should be relaxed, lying slightly away from your side and with your palms facing upwards.

The key to this pose is relaxation; your limbs and joints should be free of tension and you should not be holding or straining in any part of your body. If you have back or neck problems or are uncomfortable lying flat on your back, place a cushion or a blanket under your knees or under your head.

When you are lying comfortably, close your eyes and focus on your breath. Observe each inhalation and exhalation, and note the sensation of your belly expanding and relaxing as you breathe in and out.

2.     Anuloma Viloma (alternate nostril breathing)

This breathing exercise helps calm and focus your thoughts by balancing the right and left sides of your brain. Sit on your mat in any position that is comfortable for you. Touch the thumb and index finger of your left hand together (this gesture is called “Chin Mudra”), and bend the index and middle finger of your right hand (“Vishnu Mudra”). Holding the Chin Mudra gesture, rest the back of your left hand in your lap, on your thigh, or on the floor. Close your right nostril with your right thumb and breathe in through your left nostril while you count to four. At the peak of your inhale, close both nostrils with the thumb and ring finger of your right hand and hold your breath for a count of eight, then release your thumb and exhale through your right nostril for eight more counts.

Repeat this pattern, this time beginning by breathing in through your right nostril. Keep your attention carefully focused on your breath. As you repeat the breathing cycle, you will find your breath, and your heart beat slowing down and becoming calmer.

3.     Shashankasana (child’s pose)

Kneel on your mat, ensuring that you are sitting on your heels with your back straight, your toes tucked under, and your knees slightly apart (this is known as “Diamond Pose”). Then, bend gently forward until your forehead is touching your mat. Feel free to open your knees wider to help you reach your head to the mat more comfortably.

You can rest your arms behind you with the palms facing upwards, or you can bring your arms in front of you and rest your forehead on one or two fists. This position should feel very easy and gentle, so make whatever adjustments you need to feel comfortable. As you breathe, focus on letting go of any tension you are holding with each exhale.

4.     Supta Baddhakonasana (lying butterfly pose)

This is an excellent pose to help increase hip flexibility, and consequently release some of the emotional tension and stress that is often held in these major joints. Sit close to the end of your mat and bring the soles of your feet together, allowing your knees to drop outwards. Keeping your soles touching, gently lean back until you are lying flat on your back. Your arms should be in the same position as in Savasana, relaxed by your side with the backs of your hands resting on the floor.

If you are uncomfortable or need additional support, you can place a cushion under your thighs or a bolster under your head and back. As you breathe, think about your pelvis and visualize the tension in your hip joints relaxing and releasing.

5.     Viparita Karani (legs-up-the-wall pose)

This gently inverted posture boosts blood circulation to the lower limbs, and is a very good pose for people who spend the day on their feet. Bring one edge of your mat right against the wall and lie down, moving your hips and buttocks forward until they are touching the wall. Keeping your legs together, stretch them straight up against the wall; your legs and upper body should form a 90 degree angle. You can place your hands on your belly or lay them gently by your side with your palms facing upwards. If you would like an extra stretch, you can open your legs outwards to feel the pull of gravity on your inner thighs. 

[rachaelhesling]

7 Ways to Make Meditation Part of Your Daily Life

Physically, mentally, and emotionally, meditation is a hugely beneficial practice. Practitioners and health professionals alike agree that even a short amount of time spent in daily meditation can help decrease anxiety, foster self-awareness, and bring an amazing amount of positivity, productivity, and energy into a person’s life.

But for many of us, committing to a regular meditation practice is not an easy task. In today’s busy world, it can be difficult for people to carve out dedicated space and time for meditation. Some may be intimidated or even feel put off by the stereotypical images of meditation (such as sitting perfectly still on the floor for hours in the Lotus position).

Fortunately, you can still enjoy the benefits of meditation without practicing it in a formal manner. There are plenty of ways to incorporate meditation and mindfulness into your everyday activities that don’t have to involve a major change to your regular routine.

If you’re finding it difficult to maintain a disciplined meditation practice, or if you’re a beginner looking for a more relaxed way of trying out meditation, here are seven ways you can weave meditation into your day:

1.     Breathe.

One of the most basic elements of meditation is focusing on the breath, and that’s something you can do no matter where you are or what else you’re doing. Whether you’re sitting at your desk, stuck in a traffic jam, or at the grocery store, taking deep, mindful breaths—in other words, really paying attention to this unconscious function of the body—will immediately help you to be more grounded and present. In addition, the more you can remind yourself to breathe mindfully, the more natural an awareness of breath will become for you.

2.     Read.

When you feel too distracted for formal meditation or other mindfulness practices, you can try reading about meditation to keep yourself in a meditative mindset. Many excellent books on meditation contain short chapters, passages, or inspirational quotes that are an ideal springboard for a few minutes of quiet reflection. Try this on your next bus ride to work or during your lunch break.

3.     Walk.

If your mind is going a mile a minute and won’t slow down, a great way to center yourself in the present moment is to go for a walk. To make a walk around the block into a meditation, start by focusing on your breath, and then shift your awareness to how your feet feel on the ground and how your body feels moving through space. Finally, expand your focus out to your surroundings, paying attention to the noises, smells, sights, and sensations that are all around you.

4.     Embrace water.

Water is widely recognized for its calming and inspirational effects: there’s a reason why many people tend to have some of their most creative ideas while in the shower. Happily, water factors into a number of our daily activities, and you can take advantage of this to create moments of mindfulness for yourself.

In your morning shower, stay present by paying attention to how your body feels under the hot water. At night, try taking a bath with some essential oils; this can help relax both your body and your mind. Even a simple daily task like washing your hands can become a meditative practice if you keep breathing and concentrate on the sensation of water on your skin.

5.     Slow down.

Sometimes, adjusting the speed at which you do things can be an important kind of meditation. Slowing down a routine activity that you usually do quickly encourages you to be more observant and keeps you in the present moment. If you walk to work, for example, try taking a different way that takes just a few minutes longer than your regular route. Add time to your morning and avoid rushing by waking up 15 minutes earlier, or try leaving work 15 minutes sooner than usual. Building these pockets of “slow time” into your day, at different times of day, can help keep you in a reflective state of mind.

6.     Be intentional.

Meditation is not necessarily about doing something different, it’s about bringing greater awareness to what you are already doing. Because of this, you can transform virtually any activity a meditative one by being intentional about it. Notice things like temperature and textures while you’re doing the dishes, for example. Focus on the rhythm of the knife as you chop vegetables for dinner. Chores can be a wonderful opportunity for observation and reflection rather than a hassle if you can simply cultivate the right attitude towards them.

7.     Stop, drop, and meditate.

If at any time you feel the urge to close your eyes and sit still, whether for one minute or 10, go for it! Meditation doesn’t have to be reserved for designated times, and sometimes an impromptu approach—that is, meditating when you truly feel the impulse—can take you deeper than trying to force yourself to focus when your mind wants to be elsewhere. So don’t be afraid to stop what you’re doing for a few minutes of focused meditation, even in the middle of work or other activities.

[rachaelhesling]

How Did Yoga Become What It Is Today?

While yoga has become a thriving industry, its origins are ancient, rooted in sacred stories and the mythology of a culture. It’s hard to imagine how colorful spandex became associated with an ancient spiritual teaching, but there you have it. Yoga has evolved with the modern world, and one of its most interesting and meaningful aspects is its rich history.

The word yoga is from the Sanskrit root yug, which loosely means “to put to purposeful use.” There are other translations closer to “yoke” or “join,” all of which seek to describe a discipline that allows one to unite more closely with oneself through the union of breath and motion. Like most ancient practices, yoga has undergone many transitions through the centuries and has changed considerably as a result. When looking back at the history of this fascinating practice, it’s clear to see it has transitioned through four main periods of innovation.

Pre-Classical Yoga

The word yoga appears in one of the oldest, most sacred texts of the tradition, the Rigveda. Written around 1500 BCE, it is a collection of vedas—or “knowledges”—that contain songs, mantras, and rituals to be used by priests known as the Brahmins. These individuals, along with the mystic seers known as Rishis, were the first to document their practices and beliefs in the Upanishads, which are a collection of ancient texts containing some central concepts of Hinduism—many of which are shared by Buddhism and Jainism. This huge literary work sits at the foundation of yoga and is believed to contain information about the very nature of ultimate reality and human salvation. The text articulates some of the central foundations of Hindu philosophy and begins the ongoing conversation about yoga and what it means.

Around the same time, another important text was established that has greatly influenced the teachings of yoga. This work, known as the Bhagavad-Gîtâ, is a Sanskrit scripture that sets a narrative framework of dialogue through storytelling. It tells the tale of Lord Krishna, who must face his duty as a warrior while embracing the yogic ideal of Dharma. This ideal signifies behaviors that find accord with the order of the universe, like human duties, laws, conducts, virtues, and exemplary ways of living. In short, it is a “cosmic law and order” of the human experience and is propagated by the teachings of Buddha.

The Gîtâ also presents a way to understand notions of faith (bhakti), knowledge (jnana), selflessness (karma), and finding the royal state of universal union (Rāja). The practice of yoga is meant to help one achieve these essential ideals and sacrifice the problematic ego in the process.

Classical Yoga

Before, yoga was a combination of different notions, stemming from different texts, that may have even seemed contradictory at times. The classical period of yoga is defined by the Yoga Sûtras of Patanjali, which were compiled sometime in the first century—relying heavily on the texts from the pre-classical time—and seeking to present yoga as a system.

It is in this written work that the famous “eight limbs of yoga” are established and organized in way that promoted enlightenment. These limbs include: discipline, observance, posture, breath, sensory transcendence, concentration, meditation, and bliss. As a result, Patanjali is often considered the father of yoga, because the Sûtras relate, even now, to all styles of the practice.

Post-Classical Yoga

A few centuries after Patanjali, yoga masters designed a system of movement intended to rejuvenate the body, sustain the soul, and prolong physical life. This was when the art of yoga evolved into something we would recognize today. They turned away from the teachings of the ancient Vedas and looked to the body as a vehicle for enlightenment.

As a result, Hatha Yoga and the practice of asanas (body postures) were developed—a practice seeking to cleanse the body and mind through exploring how breath and movement can create a physical world of bliss. Through the practice of Hatha Yoga, the body is able to reach the ideal state of Samadhi, or deep meditative consciousness. This is considered the final stage of yoga, when the mind becomes still, yet completely focused on the present moment.

Modern Yoga

In the late 1800s and early 1900s, yoga masters began to travel west, attracting interest and followers. One of the first modern Hatha Yoga schools was opened India in the 1920s by Krishnamacharya, who is considered one of the fathers of modern yoga. Three disciples of Krishnamacharya also became prominent figures in the development of Hatha Yoga in the 20th century: B.K.S. Iyengar, T.K.V. Desikachar, and Pattabhi Jois. These three men would continue his legacy through writings, teachings, and the establishment of yoga centers all over the world.

In the US, a landmark in the history of modern yoga occurred when Indra Devi opened her studio in Hollywood in 1947. This marked the beginning of a massive wave of both western and Indian teachers who popularized the practice in the United States. Hatha Yoga now has endless different schools and styles, all emphasizing different aspects of the practice while still embracing the core equation of breath and movement to elicit understanding.