5 tips to manage stress in 10 minutes

5 tips to manage stress in 10 minutes

The accelerating heart rate, cold sweats, jerky breathing, stomach aches, nausea… Does that remind you of anything? Here are some feelings of stress! But if a pressure build-up can be done in a few minutes, rest assured, you are able to bring it down as quickly as it came thanks to our tips for managing stress!

Yes, stress is due to an increase in the production of cortisol  : it is in fact a "survival" reaction to allow you to flee from danger. In this article, we give you all our concrete advice, it will be your little "anti-stress" toolbox that you can use in any situation to get back on top in a crisis situation!

Tip 1 to manage your stress: Get some fresh air and walk 

Our advice number 1: when you feel the stress rising, get out in the fresh air and go for a walk. In a stressful situation, taking a step back (both physically and mentally) will allow you to quickly relieve the pressure. Above all, walking has many anti-stress benefits, especially walking in nature or in a park.

Walking in the fresh air is proven to oxygenate your body . This is when the brain releases the “feel good hormones”, the famous endorphins contained in the pituitary and hypothalamus.

By releasing hormones, walking helps you manage stress and keep your mind and morale healthy. We recommend that you take several walks a week if you want to get the most of these benefits. According to INPES recommendations, you should walk at least 30 minutes per day and the World Health Organization (WHO) recommends an effort of 10,000 steps per day, or more than an hour of walking.

Tip 2: Relax with your breathing 🌬️

Breathing is the first indicator of well-being: if the breathing is cut off or jerky, there is often a problem with stress or with managing emotions. While a long, deep breath indicates that all is well inside you. Here is our second anti-stress tip: to regain your calm in any situation, nothing better than to return to your breathing , by helping yourself with a pranayama exercise.

“Prana” means life force and “ayama” means expansion. Thus "pranayama" means: "expansion of the vital force" and is sometimes translated as "the mastery of the breath". Indeed, by providing the body with additional oxygen, pranayamas help the body to relax, reduce tension and relieve and manage stress.

🐝 Here is a very simple and very effective exercise to manage your stress: inhale by counting 2 seconds, exhale by counting 4 seconds (double). You can also inhale on 3 beats and exhale on 6, or on 4/8, or on 5/10, etc. Your heart rate will immediately drop and give you room to think and relax. Also, do not hesitate to do Bhramari pranayama, "the breathing of the bee" . It's a soothing breath with immediate.

Tip 3: Do a visualization exercise 👀

Visualization is a great exercise to manage stress and regain composure. By visualizing positive images or associated with happy memories , you will quickly be able to find a feeling of well-being. Here is a simple anti stress yoga exercise you can do.

• Wherever you are, try to find a comfortable sitting posture,

• Visualize a peaceful scene: an upcoming vacation, your favorite beach, a trip to the mountains, a nap in a hammock, etc. The important thing is that you visualize in detail the scene or the landscape before your eyes,

• Take the time to observe the smallest details of this scene, and try to remember what you felt at that moment, the heat sun on your skin, birdsong, etc.

🏖️ With this anti-stress yoga exercise, you took the time to reconnect to a peaceful scene and the feelings of well-being that you felt at that time. Suddenly, you will notice that you are no longer focused on your feeling of stress at the beginning of the exercise, but on the contrary you are turned towards the positive emotions resulting from this visualization!

Tip 4 to manage your stress: Take a musical break 🎶

In stressful situations, nothing better than soft, instrumental or sung music to induce a feeling of calm throughout your body. Indeed, music and more widely sounds are used clinically as part of music therapy to soothe us . Listening to music also helps improve mood by influencing areas of the brain that control emotions.

🎼 You can create an anti-stress playlist with the music and / or soothing sounds that you like and as soon as a point of stress appears, take a break for 10 minutes to listen to it.

Tip 5: Coloring to manage stress 🎨

Coloring allows you to feel a feeling of relaxation and well-being. By mobilizing the two hemispheres of the brain at the same time , the activity of coloring indeed makes it possible to reconnect with oneself and one's emotions. It is a well-being activity within everyone's reach that deserves a detour!

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 How to be in the present moment?

Do you often think to yourself that you haven't seen the day go by? Do you never have "a minute of your own"? Sometimes we have to think about so many things in our lives at 100 per hour that we feel our head is full and about to implode.

In these moments, your thoughts are turned to the future or the past, and you have a hard time being in the present moment. However, as this quote from Lao Tzu says so well:

“If you are depressed you are living in the past. 

If you are anxious, you are living in the future.

 If you are at peace with yourself, you are living in the present ”

So how do you go about being fully in the moment? We give you all our advice in this article! ☯️

Connect to your body through your senses 👁️

When we know that the human brain produces 60,000 thoughts a day, we understand better why we can quickly feel overwhelmed and disconnected from the present moment.

Here is a simple way to refocus in the present moment: connect to your 5 senses  : 

• Start by scanning what is happening around you 

• Note what you feel through your nostrils

 • If you are eating, savor the food in your mouth 

• Analyze what you hear: the sounds of the house, of nature.

• Feel the fabric of your clothes against your skin, the warmth of the quilt on your body, or the contact of your yoga mat with your feet.

🧘‍♀️ By taking the time to do these little analyzes through your 5 senses, you are fully connected to the present moment. The best thing is to be able to repeat this  exercise regularly throughout your day. Savor this moment and notice how soothing it is to no longer think about what to do or what you have accomplished (or not accomplished) in your day! 

Stop distractions! 🔕

 Sometimes, you feel like you never have time for yourself, and yet you've just spent an hour tirelessly scrolling through Instagram, like an automaton, or watching videos.

Of course, spending time on networks can be rewarding, but only when you know where to go, what to do, and get out of it without getting lost. We all know where it leads us 😜 !) And here are long minutes or even long hours spent wasting time unnecessarily 😄

📴 To stay grounded in the moment, try taking screen breaks. A little digital detox doesn't hurt every now and then! You will notice that you will pay special attention to the tasks that you are going to perform without a screen, in particular manual activities for example. And when you're online, try to do one thing at a time. For example, you only reply to comments on your photo and you won't be scrolling Instagram. The goal is not to let yourself be dispersed, to accomplish the task of the present in full awareness!

Take care of yourself 💫

Have you noticed that when you do an activity that you enjoy, you are completely absorbed in the task? You don't have any parasitic thoughts, because you are fully devoted to what you are doing in the present moment. The goal is to cultivate this way of being fully present and grounded: you can identify activities that do you good mentally and physically and in which you feel fully present.

For example: singing, drawing, dancing, reading, listening to music, doing your fav subject, taking a bath, baking a cake, having a massage, going for a walk or even meditating.

🛀 When you take care of yourself, in full awareness and with attention, it allows you to reconnect with yourself and therefore in the present moment.

TIME ⏰

Sometimes, you have so much to do in your day that you tell yourself that if you can manage your time perfectly, you will be happier to have accomplished all your tasks. However, wanting to control time too much generates stress and anxiety . We can quickly feel frustrated when we have not succeeded in doing everything we noted on our to-do-list.

If you have the feeling that you have no control over anything in your schedule, then that means that you need all the more to slow down and breathe. As a pretty "Zen" thought says: "If you have time, meditate 20 minutes a day, if you don't have time, meditate 40 minutes" .

🐌 Take a step back from your schedule, the tighter it is and the more important it is to allow yourself to let go and "do less" to slow down, enjoy the essential things in life and regain your calm. You will see that you will be all the more efficient after taking this time for yourself!

Doing yoga is being in the present moment 🌞

Finally, when you are in the flow of yoga, you are in the present moment. You don't need to accomplish anything, achieve a result, you just ARE here and now. As you practice, you develop this ability to be present to you and to your feelings.

Being fully in the present moment is  the key to our inner happiness, because there is no longer any future or past, and we no longer suffer when thinking about what we could have done or what we should do.

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Can you build muscle with yoga?

 Can you build muscle with yoga? 

If you've been practicing yoga for some time, you've probably heard this remark at some point: “Ah, you do yoga, what do you do stretching! Or "Are you breathing sitting cross-legged?" ". Yes yoga is also that, but not only! Certain types of postural yoga like hatha yoga, vinyasa yoga, ashtanga yoga, and power yoga are dynamic types of yoga that build muscle and strengthen the body in depth . It is completely possible to tone and build the body with yoga, without lifting weights and by working all of your muscle groups. Let's go for a good session! 

A dynamic yoga practice brings many benefits on a daily basis:

• A more toned and stronger body,

• Better bone health,

• Less risk of injury,

• Strengthens tendons and joints,

• Improves your cardio.

🏆 Gaining strength also allows you to go further in your yoga practice. At the beginning, some yoga postures like Sirsasana (the posture on the head) are inaccessible, because you have to build your strength in the shoulders. Dynamic yoga helps strengthen the muscles to successfully get into the posture and discover new sensations!

How does a yoga session strengthen the body? 

A full dynamic yoga session (1 hour 30 minutes) is generally made up of pranayamas (breathing exercises) at the beginning or end of the practice, a postural practice, then a relaxation time (up to 15 minutes in Savasana).

In hatha yoga and vinyasa yoga, the practice of sun salutations and asanas (postures) strengthens the deep muscles by working the whole body . These are dynamic types of yoga, more intense than a practice of yin yoga where the emphasis is on relaxing the muscles.

In Ashtanga Yoga, the practice is even more intense. The practice begins with the Sun Salutations then continues with a series of defined postures and intense transitions. You will develop your strength and flexibility, with jumping transitions and strong twists .

Ashtanga yoga is a very complete type of dynamic yoga for building muscle, but you have to take the time to go through more accessible variations when you are starting out so as not to risk injuring yourself!

Build muscle with yoga

There are 3 key dynamic yoga postures to build muscle 

1) The plank (on the arms or forearms) 

This is the sheathing posture.

• From the table posture, hands flat on the mat, shoulders are just above the wrists,

• Straighten the legs and push the heels back of the carpet as if to push back an invisible wall.

• Push yourself back from the ground as if to separate the shoulder blades, the neck is long and fixes a point on the ground at eye level,

• Extends the chest forward.

• Swallows the bottom of the belly.

• Hold the posture between 30 and 60 seconds (you can rest 30 seconds then repeat 2 more times)

2) Chaturanga 

This is the perfect posture to strengthen your arms, shoulders and wrists  :

• If you are starting out, get on your knees, otherwise from the plank posture, move your chest forward in front of the mat,

• Keep your elbows tight. of the body,

• When exhaling, bend your elbows and gradually bring your torso closer to the ground while remaining as parallel as possible,

• During the descent, your body must be as straight as possible, like a stick: do not raise your buttocks and keep them parallel to the ground.

• To get out of the posture, you can push in your hands to get up in dog head up, otherwise put the body on the ground before going back by the knees to go up in dog head up.

3) The boat posture (Navasana) 

This dynamic yoga posture works the center, lower back, hip flexors and thighs intensely  :

• Sitting on the floor, knees bent close to the body,

• Bring the weight of the body back to lift your legs. feet off the ground,

• Bring your calves parallel to the ground with your knees bent,

• To go further, extend your legs, toes at eye level.

How to build strength with dynamic yoga? 

Before a dynamic yoga session, take the time to warm up well: you have to wake up your muscles and joints to progress quickly without hurting yourself . Do not hesitate to practice with the arm balance kit  and the ashtanga kit available on the online studio to go further. You will learn preparatory exercises to work on the mobility of the wrists and shoulders, you will activate the stomach muscles through compression work (cuckoo crow pose), you will strengthen your legs to stabilize the yoga postures, and you will explore your point balance with the rocking motion . It will heat up on the carpets! 

_Sadix_

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Facial yoga

 Facial yoga - Healthy glow guaranteed!

As with the rest of the body, facial muscles need to be maintained to maintain their firmness, tone and flexibility. Did you know that facial yoga relaxes the facial muscles while boosting blood and lymphatic circulation? Good news, the healthy glow effect of yoga on the face is felt very quickly. Of course, you have to practice regularly and do breathing work at the same time to feel the beneficial effects. In this article, I present to you some facial yoga exercises that stimulate and relax muscles for a glowing and relaxed face. 

Restore elasticity to the facial muscles thanks to facial yoga 

With facial yoga, we focus on massaging and strengthening the facial muscles. Over the days, you will notice that the bags under the eyes deflate and the dark circles are less marked. Also, the oval of the face is redrawn and the hollow areas regain volume, it's magic! To enjoy the benefits of facial yoga, all it takes is a few minutes a day to fit into your morning or evening routine .

Facial yoga to smooth frown lines 

The frowning lion's wrinkle, which appears when you frown. By contracting the muscles of the eyebrows, the skin folds. The first exercise of our facial yoga routine therefore focuses on relaxing the inter-brow bone area  :

• Place your index and middle fingers on the area between the two eyebrows,

• Make 3 circles clockwise , then 3 circles in the opposite direction,

• Then, starting from this same zone, come up the fingers towards the forehead by opening them

_Sadix_

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5 essential super foods for yoga

 What are superfoods?

Superfoods  are natural foods that help boost your energy and your immune system . They have a very high concentration of minerals, vitamins, trace elements, micronutrients, essential fatty acids and / or antioxidants. Most of the superfoods we know have been around since ancient times! We advise you to choose them organic to avoid pesticides and to consume them preferably fresh and raw (no roasted almonds for example) so that they keep their properties intact.

1) Almonds: The energy boost before a yoga class 

These are super foods high in fiber, magnesium, calcium and vitamin E. Almonds are super healthy as a snack. We generally advise you not to eat at least 2 hours before a yoga class , but if necessary, you can take a small handful of almonds before a class for a little boost!

2) Turmeric: the perfect spice for golden milk in yoga 

The curcumin present in the rhizome of the plant makes turmeric one of the 5 most antioxidant superfoods on our planet! In addition, it is known for its anti-inflammatory properties : it therefore plays a key role in the health of the skin, bones, joints and it helps strengthen the immune system. Turmeric is also used to prepare the yogi drink par excellence, the famous golden milk: do not hesitate t

3) Chia seeds: fight against cardiovascular diseases 

These super foods are very high in fiber, omega-3 and omega-6 . Chia seeds even help reduce cardiovascular risk factors. 

4) Goji berries: 100% energy cocktail of nutrients 

These super foods alone contain 21 trace elements , 18 amino acids, vitamins (B1, B2, B6, C and E), fatty acids and many other nutrients. Just that ! Goji berries in particular help boost energy and endurance, improve memory, reduce stress and regulate cholesterol.

5) Spirulina: an ally superfood for yogis and athletes 

 This microalgae is very rich in provitamins A (beta-carotene), B1 and B2. Source of copper, zinc and manganese, it contains trace elements essential for our health. It is an ideal super food for yogis and athletes, because it is very rich in protein (60 to 70%): it contains all the essential amino acids and thus helps to increase muscle mass . It is also a very good source of iron, because it provides 20% of the RDI for 5 g easily assimilated. You can consume it in the form of tablets and if you are not afraid of its taste, you can use it in powder by adding it in your smoothies, your yogurts or your compotes!

_Sadix_

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Effects of fasting

 

Fasting: effects - short fasting - liquid fasting

Fasting is a personal process that aims to cleanse the body to regenerate it and stimulate the immune system. Fasting is preventive. Fasting is allowing the body to eliminate all that is useless to it. This approach helps prevent disease.

Fasting is also a moment of pause, in the truest sense of the word. It is a point of focus in life. It is also a strong moment in a spiritual process.

About weight loss

Of course, fasting for several days causes weight loss (a little faster for men than for women). It makes you lose more in case of overweight than normal weight.

Unless in a state of great weakness, it is advisable to do moderate exercise during the fast (hiking, yoga, gentle gym, leisurely bike ride, etc.), to avoid muscle wasting.

Bedridden fasting is the one that is accompanied by the greatest muscle loss ... The time of bedfast will probably seem long!

Going out into the open air, enjoying nature, breathing the fresh air will be another very pleasant food.

The faster first loses all that is useless to him, his “slags”: toxins, unusable / diseased tissues, dead cells, then his fat reserves and his muscles. In fact, the body first separates from what is least useful to it, only to puncture vital tissues in case of extreme need (after several days or even weeks).

Fasting for several days is not a problem for the body, according to Gisbert Bölling. He explains that the body has reserves for one to two months.

If the body is loaded with toxins, the elimination process becomes a bit more taxing. It is then advisable to attenuate the fast by adding fruit juice, vegetable or vegetable broth.

Other effects of fasting

In addition to the elimination of fat reserves, we observe:

• Rejuvenating effect on the skin and complexion
• Detoxification of the body
• Regeneration of cells
• Disposal of old fabrics, waste, slag
• Fasting can be therapeutic in certain cases: joint pain, fibroma. But it is not systematic.
• Increased vitality
• "Victory" over oneself
• Back to basics

This list is not exhaustive.

Different ways of fasting: short fasting length

Fasting a meal or two

Have you eaten too rich and feel smeared? Do you feel a false hunger (you have already eaten but you have the impression that eating a little something will help you calm an unpleasant feeling)?

So above all do not eat! Skip a meal, or even two. If you are not very well it is because you are overloaded and your body is trying to eliminate. If you eat on top of this “too much” of food or toxins, you will make it harder for your body.

Regarding moderate diet, Hatha Yoga

Fasting for one to three days

The shortest fast is the easiest to do. It does not require great preparation. It is best to replace the previous evening meal with filtered vegetable broth.

On the day, refrain from eating and drinking enough water, diluted fruit or vegetable juice (1 / 5th for 4 / 5th water), or vegetable broth. If necessary, take a herbal tea with a little honey to start the day. Use organic juices and vegetables.

The food recovery is done in wisdom: rushing on food can undermine all the benefits of fasting! It is said that the period of resumption of food should be the same duration as the fast.

Food recovery

Food recovery is gradual.

As an indication, for the first day :

• Morning : herbal tea
• Midday : very ripe or steamed apple
• Afternoon : herbal tea
• Evening : vegetable soup with potato, 1 tbsp. of flax seeds and a pancake.

2nd day :

• 3 light meals. Take the time to chew well ...

The weekly fast

It's a fast that I practiced in episodes, sometimes for a year. I have taken it over for some time. It is easy on the principle: do not eat on a fixed day of the week. Follow the directions for fasting for one to three days.

I appreciate this type of fasting, for its long-term purifying effects. But you should know that it is a fast that requires a certain dose of self-discipline. Getting started is the hard part: each week, we experience anew putting the digestive system to sleep, with hunger pangs a little, until the “fasting program” is integrated by the body. Once this milestone is passed, the digestive system goes on standby and the benefits of fasting begin to be felt. There, we realize that we no longer suffer from the ups and downs caused by digestion: we therefore save energy and get in good shape.

According to Lützner's studies, 

we spend as much energy during our activities (physical, mental, ...) 

of the day as to digest our meals!

During this fast, the body lacks nothing. We have everything in ourselves. For 24 hours, the body will use its reserves and will only take the exact amount it needs.

Different Ways to Fast: Liquids

Fasting on vegetable or fruit juice

For years, I practiced an annual fast with carrot juice (if possible fresh), with the addition of a dash of cold-pressed oil (to allow better absorption of the juice). It is a very pleasant fast, a little less demanding than the water fast. At the same time, the body receives vitamins and minerals, and benefits from the elimination properties of plants.

It's also a little easier in the first few years of setting up an annual fast, as the elimination phases are smoother.

H. Lützner recommends cutting vegetable juices and fruit juices (at least half water, half juice, up to 1 / 5th juice for 4 / 5th water). I find this essential for fruit juices. Too much sugar creates a shock for the body at rest.

Use organic juices.

Water fasting

The water fast is the most sober. It is also more demanding, from the point of view of the will. To aid elimination and comply with Ayurveda recommendations, take hot or lukewarm water. It promotes elimination.

Dry fasting

Dry fasting is frankly not recommended because water is necessary to avoid dehydration and eliminate toxins (which otherwise concentrate).

Only very accustomed people end their long fasts with one or two days of dry fasting. Never more than 2 or 3 days. I only tried one day at the end of a long fast… it's intense…

Rosemary herbal tea – ginger

A simple and pleasant herbal tea that strengthens the immune system!

Rosemary : relieves both digestive and respiratory disorders of the Vata and Kapha types. “Rosemary has many qualities: it is antiseptic, antirheumatic, carminative and stomachic. It's a good heart tonic. Rosemary herbal teas are used for their fortifying properties and to treat gastric and hepatic problems. "

Ginger : Fresh ginger calms Vata and Kapha. In the morning, it awakens vitality; it is a restorative. Among its many effects, ginger is known to strengthen the immune system. It is therefore also perfect as spring approaches.

_Sadix_

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Hatha Yoga

Hatha-Yoga  is a Sanskrit term. This type of yoga, through the precise and rhythmic practice of postures, allows the practitioner to master the body and the senses. It finds its origin in ancient texts, the yoga sutras of Patanjali.

Hatha-Yoga is also inspired by three other traditional Sanskrit texts:

• Hatha-Yoga - Pradipika, (from the 15th century Indian sage named Svatmarama),
• Gheranda Samhita,
• Shiva Samhita.

Hatha yoga works on postures

Hatha-Yoga is a series of very simple or more complicated postures (asanas in Sanskrit).

Hatha-Yoga being a discipline that is for everyone, there are different levels depending on whether you are a beginner or more experienced in the discipline.

Unlike a gymnastic sequence, the postures must be maintained long enough: about 3 minutes per posture.

We associate breath control (pranayama) and concentration.

The benefits of Hatha-Yoga: better shape

As with other forms of yoga, Hatha-Yoga allows an improvement in the overall form of the practitioner, as the practice progresses. We recognize many benefits:

On the physical level:

• More flexibility,
• A strengthened skeleton and joints and the disappearance of back problems;
• On the mental level:
• More concentration,
• Improved memorization,
• A clearer mind;
• On an emotional level:
• Better stress management,
• Less anxiety,
• Better quality of sleep.

All this can only be seen if one is assiduous in its practice. Hatha-Yoga, like all other forms of yoga, requires patience and perseverance and above all very regular practice!

_Sadix_

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Yoga: the use of conscious breathing

 

Yoga: the use of conscious breathing

Breathing is essential in the practice of yoga.

We breathe mechanically and unconsciously, absorbing the oxygen that is vital to us and releasing CO 2 . There are several ways to breathe:

• Abdominal breathing: mainly in the stomach;
• Costal breathing: is more at the level of the thorax;
• Clavicular or upper respiration.

Yoga and other forms of wellness therapy use mindful breathing which has multiple beneficial effects on body and mind.

Few clicks from breathing exercises

Consequences of poor breathing

When emotions overwhelm us or when we are stressed or anxious, we adopt bad breath, we are "short of breath". Poor breathing can have an impact on our general condition, causing:

• Nervous and physical fatigue,
• Poor resistance to stress,
• Digestive problems,
• Palpitations,
• Lack of concentration, etc.

Pranayama: the practice of breathing in yoga

Yoga considers breathing to be one of its basic principles.

Yoga exercises always combine breathing with practice. Each exercise is punctuated by breathing, which is done through the nose and not through the mouth.

We always start with an exhalation in order to completely free the lungs of excess air. Breathing allows vital energy to circulate and is therefore very important in terms of energy balance.

Pranayama is a Sanskrit term:

"Prana" means energy,

"Ayama" relates to vitality.

Yoga: the benefits of good breathing

Relaxation is often practiced with conscious breathing, at the level of the belly: it is enough to lie down and breathe deeply by placing your hands on the belly and concentrating on the inhale and the exhale.

It is important to breathe "deeply" and not superficially.

Proper breathing is essential for physical and mental health:

The benefits of yoga and breathing

On the physical level

• Eliminates toxins from the body
• Improves blood circulation 
• Slows down the heart rate
• Lowers blood pressure
• Regenerates the body
• Relaxes the body
• Promotes healing

On the mental level

• Makes the mind calmer and clearer,
• Allows you to have better self-confidence,
• Makes it easier to solve problems,
• Allows you to acquire more concentration and memory.

On an emotional level

• Allows you to free yourself from nervous tension, etc.

Different types of breathing in yoga

There are several types of breaths that will often be taught during yoga classes. Among these breaths:

• Full breathing: combines abdominal, rib and clavicular breathing and emphasizes the respiratory movement in the head.
• Solar respiration,
• Kapalabathi breathing or "cleaning" breathing,
• Alternate breathing, etc.

Yoga and breathing: a necessary learning

There is no point in doing yoga exercises with poor or insufficient breathing.

Before starting to practice alone, it is essential to have had a good teacher. This will correct our imperfections, both in terms of exercise and the way we use our breathing.

For a person who breathes badly, the fact of practicing yoga will allow him to learn to be aware of his way of breathing.

_Sadix_

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The place of meditation in yoga practice

 The place of meditation in yoga practice

In yoga, meditation holds an essential place and belongs to the basic principles, directly drawn from the Yoga Sutra of Patanjali.

Meditation :

• Helps to pacify emotions and purify the mind.

• Increases the ability to concentrate and therefore brings more alertness and better memory.

There are several ways to meditate, some postures are more suitable than others and some practices are specially studied for meditation:

• Combination of postures and breaths (example: hatha-yoga ),

• Use of precise sounds repeated aloud (example: mantra yoga or Japa yoga),

• Visualization of images or colors (example: visualization of the chakras and the corresponding colors as in kundalini yoga ).

_Sadix_

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"You experience what you think"

 

"You experience what you think"

Thought is the ancestor of action.

If you want to improve your actions, you will need to purify your thoughts.

Have confidence in yourself and your effort.

You can determine your destiny by the force of your thoughts.

Just as clouds are the primary source of rain, controlling your thoughts will be the source of your lasting prosperity.

You yourselves are your own friend or your enemy. 

The nature of the things around you is as you think it is. Your life is made by your thoughts.

Thoughts are the building blocks of your personality. 

The world around you is a reflection of your thoughts.

You experience what you think.

You have become fearful of having kept thoughts of fear within you.

You are affected only by the things which relate to the idea which you have of it.

The mind values ​​only that in which it has strong faith.

Although we all see the same object, each of us attaches a different value to it.

You think according to your inclinations.

No one is born perfect, but there is room for improvement for everyone.

Trials and difficulties should make each of us a better being rather than creating complexes within us and strangling our minds and hearts.

Find refuge in noble and righteous thoughts and you will attain perfection.

_Sadix_

REFERENCES:

Swami Sivananda, The Power of Thought

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Rosemary herbal tea

 

 Rosemary : relieves both digestive and respiratory disorders of the Vata and Kapha types. “Rosemary has many qualities: it is antiseptic, antirheumatic, carminative and stomachic. It's a good heart tonic. Rosemary herbal teas are used for their fortifying properties and to treat gastric and hepatic problems. 

_Sadix_

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"When breath control is correct min control is possible."

    -Pattabhi Jois-

 

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 Today do not force anything.

 Don't rush things.

 Turn into the natural rhythm of life.

 Everything will be alright.

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Being in Yoga means living consciously every moment of your daily life. Learning to feel, perceive and value who you are on all levels is the ultimate goal of yoga.

 

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 IF YOU STRIVE FOR PERFECTION YOU WILL BE DISAPPOINTED, BUT IF YOU SEE YOURSELF AS AN EVOLVING "WORK OF ART" YOU WILL BE AT PEACE.

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 I enjoyed the deep and energizing meditations of which 

the beauty of the place was an integral part.

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 It was so powerful as a professional and uplifting exercise. 

Simply magical and transformational.

 It was sublime. Trust me.

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 I enjoyed the deep and energizing meditations of which the beauty of the place was an integral part.

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 A very nice experience for a beginner like me,

 A lot of discoveries and a great letting go to fully enjoy it.

 What a great way to recharge your batteries for starting a new day.

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 "YOGA IS THE JOURNEY OF THE SELF, THROUGH THE SELF,

 TO THE SELF. 

-THE BHAGAVAD GITA-

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PAUL BRUNTON
 

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 "WHEN YOU LISTEN TO YOURSELF, 

EVERYTHING COMES NATURALLY. 

IT COMES FROM INSIDE, LIKE A KIND OF WILL TO DO SOMETHING. 

TRY TO BE SENSITIVE. THAT IS YOGA. 

-PETRI RÄISÄNEN-

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 "MEDITATION BRINGS WISDOM; 

LACK MEDITATION LEAVES ICNORANCE. KNOW WELL WHAT LEADS YOU FORWARD AND WHAT HOLDS YOU BACK, 

AND CHOOSE THE PATH THAT LEADS TO WISDOM. 

-BUDDHA-

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 "THE RHYTHM OF THE BODY, 

THE MELODY OF THE MIND AND THE HARMONY OF THE SOUL CREATE THE SYMPHONY OF LIFE. 

-B.K.S. IYENGAR-

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LOTUS POSITION

LOTUS POSITION

All you need to know about this yoga pose

 It is one of the most famous positions of yoga, and used in meditation or in the Buddhist religion. The lotus pose has the ability to relax and unwind, but also to awaken your vitality. This characteristic sitting posture truly resembles a lotus, since it recalls the petals of a lotus flower, which grows to rise as close as possible to the sun.

The position promotes harmony and stability of the body, as well as the relationship between body and mind.

CONTENTS

·         The origins of this posture

·         Lotus symbol

·         The benefits of the lotus position

·         How to practice it effectively?

·         Conclusion on the lotus position

THE ORIGINS OF THIS POSTURE

The lotus, also called padma in Sanskrit , is a symbol particularly used in Asia. Over the centuries, the flower has thus symbolized a multitude of meanings, namely: purity and beauty; renewal and rebirth; enlightenment; wealth, etc.

The flower is found in the history of ancient Egypt and India, but it is also used in many icons, especially Hindu and Buddhist. Thus, Lakshmi (goddess of abundance), Ganesh, or even Buddha, are regularly represented in the company of this flower.

Yoga therefore emerged from these different icons. It is not clear when the first mention of the lotus occurred. However, it appears that the Yoga Sutra of Patanjali already spoke of the need for a comfortable sitting posture to practice yoga and achieve spiritual elevation. On the other hand, it does not clearly mention the position of the lotus.

A few centuries later (400 years AD), the idea of ​​Patanjali is further developed and taken up by the sage Vyasa . The latter speaks of the lotus posture as a particularly important posture for the practice of Yoga and meditation in general. Later, in the 15 th century, the first texts speaking of postures necessary for physical health, not just for meditation, are written.

 LOTUS SYMBOL

Many words can refer to the lotus, pankajam is one of them. It means "that which is born in the mud". And for good reason, the lotus flower grows in the mud, in a swamp, but ends up rising above the ground towards the heavens, so as not to be damaged or soiled by what surrounds it.

The flower thus symbolizes what is beautiful and which ends up rising above its origins, with a certain form of liberation. Liberation from misery, but above all from suffering. Namely that liberation is the ultimate goal of yoga.

Among other symbols, let us note that the lotus, and more particularly its leaf, does not touch what falls on it, thus letting the water bead and slide without disturbing it. Thus, our mind should be inspired by it so as not to be disturbed by external events or our environment. The lotus can be found in all of us.

THE BENEFITS OF THE LOTUS POSITION

The lotus posture has several benefits, both physical and psychic.

THE PHYSICAL BENEFITS

The lotus pose allows the hips to be opened, the maintenance of an erect posture and the learning of an adequate posture. It also helps to work on the flexibility of the joints, ligaments, and muscles. At the visceral level, it fights against digestive disorders.

It also increases concentration and focus on a specific task.

The lotus pose also helps increase the energy levels of the human body. Indeed, the position promotes blood circulation in sometimes poorly oxygenated areas (viscera, spine ...) and it would awaken a dormant energy called "kundalini" (located at the bottom of the spine) in order to move it upwards. of the Chakra system.

This dormant energy moves by contracting specific areas (bandhas) located in the abdomen, pelvic floor and chin. The pelvic floor is also particularly worked during the lotus posture. And for good reason, the pelvic floor is directly in contact with the ground, while the heels press the lower abdomen which helps to guide the pelvic floor naturally upwards.

Once this technique is well mastered, yoga practitioners begin to feel a real force emanating from their body. They gradually learn to channel it, and then feel much less tired, and more energetic. This beneficial energy can then be used in various activities of daily life, but also to develop our spirituality.

Lotus pose increases concentration

RELAXATION OF THE MIND

Not content with energizing the body, the lotus pose can also be particularly calming and relaxing. Maintaining good posture, with the spine aligned, facilitates deep and relaxing breathing, with movements being reduced by locking different parts of the body.

The parasympathetic nerves located in the sacrum are stimulated by the pelvis placed on the ground, thus allowing a relaxing effect.

While in the position, whether the arms are tied or resting on the thighs, you should take 10 breaths or hold 10 minutes. This makes it possible to produce apana (one of the five vital breaths) towards the bottom of the body and to release excess energy (vata, in the form of air), which will have the consequence of obtaining a calming effect.

The lotus flower posture, used throughout the month, but also during menstruation, helps to fight against inconvenience, and more particularly against menstrual pain. As we have seen, the practice of yoga will allow us to acquire a certain flexibility, to strengthen our muscles and in particular those of the pelvic floor, and finally to relax our nervous system. Thus the stress being reduced, the regulation of the hormones which intervene in the menstruation will be done in an optimal way.

You can also combine this position with breathing exercises and meditation to increase the relaxing effects. You will find that by then you will feel much more relaxed and in a better mood, ready to face those rules that ruined your life before.

Note that the lotus posture also helps prepare for childbirth in the first months of pregnancy, since it stretches the pelvic floor, prepares the vaginal opening, and opens the hips.

HOW TO PRACTICE IT EFFECTIVELY?

Start by sitting comfortably on your glutes. Bring your feet and toes towards you. Correctly straighten your back, as if you are stretching upwards, and place your shoulders well back.

Then bring the right foot back to the crease of the left groin, as high as you can. Do the same with the left foot, placing it on the crease of the right groin.

You must now glue your knees to the ground to best secure the position. If you are not flexible enough to do it simply, you can add a yoga brick or a small cushion under your buttocks, it will make the posture easier.

Finally, place your hands flat on your knees, or make the classic circle with your thumb and forefinger.

Remember to breathe well with your nose, because breathing is particularly important as we have seen previously.

CONCLUSION ON THE LOTUS POSITION

The lotus pose is one of the most famous yoga poses. Simple to make, it will suit anyone looking to relax their mind and feel general well-being. It will have multiple benefits, and thanks to it you will find flexibility and vitality.

_Sadix_

Do you 

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