If You Are A Yoga Beginner Youll Find This Section Of The Get More Energy Series Useful In Helping You Decide Whether Yoga Is Something You Would Like To Try To Help You Reduce Fatigue And Tiredness And Relieve Stress
In the final blog post of the 5-part blog series, I will show you various yoga poses, breathing exercises and meditation techniques you can easily add to your day to help you feel less tired and boost your energy. However,
If you are feeling tired and keen to practice yoga and learn how to meditate straight away, check out my daily Live Facebook Guided Meditation series over on my Facebook Page.
You’ll find a selection of guided meditations and yoga breathing exercises you can use today.
Get More Energy: One Breath at a Time
When People Tell Their Friends To Try Yoga They Always Say Youll Feel So Good Im Always So Relaxed After Yoga But Heres What Nobody Tells You About Practicing Yoga
What they don’t tell you is that sometimes, yoga makes you feel like shit.
Some yogis say that emotions are stored in the body, that memories linger on in cells stored deep in our muscles. When we go into a yoga pose and open a part of the body that has been mostly left alone until then, we stretch and release muscles that have gone unnoticed for years. We release tension, and in the process release memories and emotions that were stored in childhood, and have quietly slept deep in our bones ever since.
So one minute you may be lying on your back, enjoying happy baby, and the next minute you are flooded with rage and want to punch a baby in the face. You have no idea what triggered it, there is no reason to be feeling this emotion now, but it’s here and it’s real and it has to be worked through.
I’m not sure if I think emotions are stored in our muscles, but it makes perfect sense to me that yoga brings up emotions. In our practice, we learn to control our breath, to calm our minds, to help our bodies unwind. At first, this is great—we sleep better at night, we’re less stressed, and we feel great having released the tension from our shoulders. We learn to cope with our day-to-day stress, to release the muscles we have tensed up with our daily activities.
Hatha Yoga Is The Generic Term Used To Describe The Different Styles Of Yoga And Is The Most Popular Type Practiced In The West
The word “Hatha” is a Sanskrit word, made up of “Ha” and “tha” .
So, Hatha yoga literally means sun and moon joining together as one.
The sun and moon represent the masculine/active and feminine/receptive principles as the opposing polarities of life. A good hatha class will be a balance of strenuous work and relaxation .
Best Yoga Asanas Fitness Experts Say These 10 Poses Every Day In The Morning Will Give You A Great Start
Are you always feeling lethargic and tired without any underlying medical condition? A daily 10-minute yoga routine can help you feel more energetic, and help you regain body-mind balance.
While many people feel that yoga doesn’t match up to cardio exercises or heavy duty High-intensity interval training, research has shown that yoga can help you with everything from weight loss, to lowering period pain, boosting heart health and ensuring smooth digestion. Plus, you don’t really require special workout gear or studio space to do yoga poses.
Dr Manoj Kutteri, wellness director, Atmantan suggests 10 beginner-friendly asanas for you and explains their health benefits:
Naukasana
Lie down on your back with your legs together. Keep your hands on the thighs or next to the thighs on the floor. Inhale and raise your head, arms and head in a straight line off the floor at a 30-degree angle. Keep the toes pointing upward. “This asana increases the efficiency of abdominal muscles, is good for digestion, and reduces belly fat. It also strengthens organs in the abdomen and leg muscles,” says Dr Kutteri.
Paschimottanasana
Ardha matsyendrasan
Dwi Pada Uttanasana
Dandasana
Viparita Karni
Kapalabhati
Bear in mind that this asana should not be done on an empty stomach, if you have had surgery recently, if you have hypertension or migraine, or if you are pregnant or on your menstrual cycle.
Dhanurasana
Bhujangasana
Bitilasana
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Today We Start With An Introductory Guide To The Theme Get More Energy: One Breath At A Time We Will:
- Get an overview of tiredness
- Deep-dive in a detailed exploration of yoga
- Explore why yoga is the best way to help you feel less tired and boost your energy.
There is a lot to take on board, so grab a snack and a cup of something warm, curl up on your settee and have fun reading this blog!
First, watch this video to help you see how easy you can add a “get more energy” moment into your day so you can re-boot, refresh and gently energise your body and mind.
All done?
Ready to begin? Great. Let’s start.
Have you ever come home from work, collapsed on the settee, rubbed the back of your neck and complained “I am so tired?
You feel exhausted.
Your back is killing you.
You can’t think straight.
You are afraid that if this continues, you will have to go to the doctor and worse case scenario, you’ll have to take time off for sick leave.
I have also felt like this – tired, worn-out and exhausted.
And believe me, as busy women, we ain’t got time for that!
Deep down you know you can’t carry on like this.
In Addition To Checking In With The Body Keep Tuning In To Your Breath As You Practice Yoga
The breath is a barometer for how hard our body is working.
Ragged breath means we’re likely pushing too hard. Slow, deep, even breath is best, unless the teacher guides you to a different breathing style.
Finally, allow yourself to relax fully when everyone lies down at the end of class in Savasana. Letting go in Savasana creates space for the body to gather its energy after practice. You deserve a good rest, too!
Maintaining A Regular Yoga Practice Can Provide Physical And Mental Health Benefits
Learn about the different types of yoga and how it can be used as a tool to help you stay healthy.
Like yoga, the osteopathic approach to wellness focuses on your body’s natural tendency toward health and self-healing.
“The purpose of yoga is to build strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.
While there are more than 100 different types, or schools, of yoga, most sessions typically include breathing exercises, meditation, and assuming postures that stretch and flex various muscle groups.
“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself,” says Dr. Nevins. “Yoga is a great tool for staying healthy because it’s based on similar principles.”
Doctors of Osteopathic Medicine?, or DOs, focus on prevention by examining how your lifestyle and environment impact your health, rather than just treating your symptoms.
Surprising Ways To Get More Energy Including Stress Relief And Healthy Eating
Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
3. Exercise
Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
4. Avoid smoking
5. Restrict your sleep
6. Eat for energy
7. Use caffeine to your advantage
8. Limit alcohol
9. Drink water
Ask Your Potential Yoga Teacher Whether She Has A Particular Niche Or Focus
Some teachers prefer to teach beginners whilst others focus specifically on more advanced students, children or pregnant women.
If you have any particular health needs or disabilities, this initial conversation is the ideal opportunity to see if your teacher can adapt the sessions to your needs.
Once you have this information, it becomes easier for you to find a yoga class suited to your particular health and wellness needs.
Many people start yoga as a way to learn how to relax, to become more flexible and even to lose weight or heal after an emotional crisis or loss.
However, over time, as they notice the change in their life they are keen to discuss why this is so and express an interest in the wider spiritual and philosophical teachings of yoga.
I find this fascinating and love when students wish to go deeper into their practice.
In the following section of this blog post, we take a look at yoga philosophy, more commonly known as the Yoga Sutras, with specific reference to the Yamas and Niyamas.
As We Learn To Connect To Our Breath Yoga Starts Working More Efficiently
Stress, anxiety, tension—wiped out! So it starts working on the backlog, trying to sort through some of that old mess, so you can finally unclutter your innermost being. Things you haven’t thought about in years suddenly rise up in Warrior II, and because you’re infinitely sad and have no idea why.
It’s easy to feel like a lunatic when one of these emotional tidal waves strikes in the middle of yoga class. Nobody warned me about this phenomenon, and the first time I experienced it I was worrying about what other people thought of the tears running down my face instead of being present and feeling.
In Savasana, I lay on the floor, looking up at my teacher with teary eyes, pleading for an explanation. She just smiled and whispered, “It feels good to let it out.” Once she had given me permission to give in to the experience, my muscles immediately relaxed. I closed my eyes and felt the tears running down my face, and I felt all the sadness emptying out of my body. I felt so deeply relieved and peaceful.
I will always be grateful to that yoga instructor. She gave me a place where it was safe to feel all of the stress that had been accumulating in my life, to surrender, and to let it go.
Everybody Is Exhausted: Stress And Social Media Are Taking Their Toll
In this article “Everybody is exhausted: Stress and social media are taking their toll.” Bill Ervolino, states
“Lassitude. Weariness. Fatigue. Whichever phrase you prefer, recurring tiredness seems to be the new normal for a growing number of people, regardless of their age or background.
And the Centre for Disease Prevention and Control record that during 2010-2011 women seem to suffer more from fatigue than men:
- women were more likely than men too often feel very tired or exhausted.
- Among adults aged 18-44 years, women were nearly twice as likely as men too often feel very tired or exhausted.
- Also, a difference is observed among women and men aged 45-64 years ,
The list goes on.
A report by the National Hydration Council, cite that tiredness and fatigue are the primary cause of one in five GP consultations in the UK.
Get More Energy: Essential Facts And Stats On Fatigue And Tiredness
There seems to be a growing trend of adults, and teens, who are tired all the time, and struggle with fatigue and exhaustion.
In looking at the research fact and stats on tiredness and fatigue, I was surprised to see that studies indicate that:
- 76% of workers felt tired many days of the week
- 30% said that they were unhappy or very unhappy with the quality or quantity of their sleep
- 15% dozed off during the day at least once per week
And, in her eye-opening article for the Guardian Lifestyle section, “The exhaustion epidemic”, Louise Carpenter offers a descriptive account of the way exhaustion and constantly feeling tired all the time is considered the last taboo of modern times.
‘Ten years ago I would have been horrified if a guest fell asleep at dinner. Now it happens all the time. And you just think to yourself, “I understand, everybody is so tired, working late, travelling, more pressures, worrying about things.” Now when I ask people to supper, I’m never offended when they tell me they have a hell of a week coming up and could they please wait to see how they feel. Nor do I mind when one half of a couple comes on their own.’
Check Out The Type Of Yoga Youre Doing To Make Sure Its A Good Fit
There are many different types of yoga to choose from, and it’s important you pick the right one for you.
As a rule:
It’s always OK to take these classes until you’re comfortable with the concepts. I attended the beginner’s level at my local Iyengar studio three times to prep for harder classes!
What Time Do You Hold Your Class And Where Do You Hold Your Class
This is crucial.
All too often students start a class without really working out how they will fit the class into their current schedule.
From experience, many people prefer to take a class on the way to or from work, or a class which is near your home.
Anything too far, difficult to reach or held at an inconvenient time for you will be harder for you to start and integrate into your daily routine.
This Breathing Exercise Increases Oxygen And Boosts Your Energy
Americans will spend over 10 billion dollars this year oncoffee andenergy drinks. It’s clear, you need an energy boost, but you don’t need to bombard your body with caffeine, load up the landfills with cups and cans, or spend your hard earned cash. What you really need is a shot of oxygen.
Breathing is simple, free, and you can do it anywhere! But to get the biggest energy boost you’ve got to breathe the right way. According toPatrick McKeown, author of The Oxygen Advantage, breathing more is “exactly the wrong thing to do.” Strange as it may seem, over-breathing could reduce the amount of oxygen in your blood.
The problem isn’t a lack of oxygen, says McKeown, “but that not enough oxygen is released into tissues and organs, including the brain.” The result is a tired, sluggish you—and maybe even a missed deadline or a skipped workout. So why aren’t you getting enough energy-boosting oxygen into your cells?
So Far In The Get More Energy: One Breath At A Time Series You
- Received an overview of the series and looked at the different aspects we will cover on this 5-part blog series.
- Learned that being tired and fatigued is a common problem faced by many women.
- Discovered that most of my yoga students use yoga as a form of rejuvenation and enjoy their weekly yoga classes, especially their private, yoga lessons
If you are feeling excited by the news that yoga may help you feel less tired and have more energy and keen to try it out for yourself, I invite you to visit my blog, Yoga Inspires and get your free illustrated download plus video of 7 simple stretches to boost your energy.
Now that we have got an idea of the extent of the problem of tiredness, you’ll realise that you are not alone.
In the second blog post of this series, we’ll look at the common causes and symptoms associated with being tired and fatigue, and in the third blog, we will cover the popular mistakes most yoga beginners make when they practice yoga and meditation for more energy.
For now, let’s turn to looking at how yoga fits into the “get more energy” equation and why yoga is the best way to help you stop feeling tired all the time.
When You Do Yoga Every Day This Is What Happens To Your Body
Should you do yoga every day? When it comes to exercises with staying power, few have been around as long as yoga. The moving meditation originated in India approximately 5,000 years ago, and continues to be practiced by people around the world today, according to the Mayo Clinic. With a variety of yoga types out there, from Ashtanga to Iyengar to Kripalu, almost everyone can find a style that works for them, helping to develop the body and nurture the mind.
If you’re someone who already has a regular yoga practice, you’ve probably already noticed the many ways that it’s improved your life. And if you don’t yet have a regular yoga habit but are thinking of starting one, you may be surprised to learn all the ways that regular yoga can help you to improve your health.
So just how does doing yoga every day have an impact on your muscles? Can it really make you more flexible, even if you’re notoriously wound up? And what exactly can yoga do for your mind? We talked to the experts, so read on to find out what happens to your body when you do yoga every day.
Yoga Helps You To Accept Whatever Life Brings To Your Table
Yoga teaches us that everything changes. Both the positive but also the painful things in life come and go. Knowing this and understanding this on a deeper level makes it easier to accept and stay present and positive, also through the hard times.
- Try this energizing and grounding practice and learn some tools to accept, flow and surrender to change: Transform and grow with Irina Verwer.
What Is The Get More Energy: One Breath At A Time Series
The series consists of 5 in-depth blog posts on different aspects of the theme Get More Energy which I will be publishing over the next 6 weeks focusing on easy yoga poses, breathing exercises and meditation techniques to help you:
- Relax
- Feel less tired
- Boost your energy
so that you can take amazing care of your body, remove stress from work and home and have more “get up and go energy to do the things you love.
You Could Combat Your Anxiety When You Do Yoga Every Day
According to the National Institute of Mental Health, about 30 percent of adults in the United States will grapple with an anxiety disorder at some point in their lives. Additionally, women are more likely than men to develop an anxiety disorder, rendering ladies more at risk for panic attacks, post-traumatic stress, social anxiety, agoraphobia, and more.
One way you can fight back against present and future anxiety is to do yoga every day, as noted by IndigoStray Conger, a licensed therapist and certified yoga teacher. “Anxiety thrives on future oriented thinking, increasing as you catastrophize about what might happen,” she told The List. “Practicing yoga every day will reduce anxiety because you are staying mindful in the moment.” That’s thanks to the union between your breath, thoughts, and movement, which keeps your thinking from spiraling out of control.
That’s the case whether you cultivate an active, strength-building practice or a more restorative, gentle practice aimed at calming the mind, says Conger. So you win either way!
Its A Cathartic Process Yoga Can Make You Feel Like Crap
In the moment, it sucks. It sucks to feel sad, to feel angry, to feel pain. But at the same time, it feels really good to finally, fully feel. If you can create a safe space for yourself, in your body—to experience these emotions without judging, just accepting whatever comes up, and riding the wave—you, my friend, are really doing yoga. Your practice is far more advanced than the man who can put his feet behind his head.
So don’t try to hold back your tears, and don’t tell yourself that you’re being ridiculous the next time pigeon pose makes you want to bawl your eyes out. Remember, if yoga makes you feel like shit, that just means it’s working
Read the Spanish version here.
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Yoga Is The Natural Energy Boost Youve Been Looking For
Next time you’re feeling drained or low on energy, give these 11 yoga poses a try! They are great to practice in the morning when you are getting ready for the day ahead. These poses will also help you to feel empowered, confident, and uplifted. What a great way to start your day and take on the world! Who needs coffee when you have yoga in your life? So, if you’re looking to kick that caffeine habit once and for all, these poses are a great start!
Your Immune System May Improve If You Do Yoga Every Day
Are you someone who’s prone to catching whatever is going around, no matter the time of year? And can you make a solid bet that when flu season arrives, you’re going to wind up sick no matter the food and drinks you consume to help bolster your immune system? If so, consider adding a regular yoga practice to your immune-boosting regimen, as noted by certified yoga teacher and nutritionist Katie Boyd. “With all of the bending, twisting, stretching and inverting, yoga movements work deep into the parasympathetic nervous system, which helps you rest and digest, and works less in the sympathetic nervous system, which is your flight or flight response mechanism,” she explained to The List. “This mechanism is what causes stress response and inflammation which dramatically lowers the immune system.”
That’s not all, as reducing your inflammation can help protect you from chronic illnesses like diabetes and hyperlipidemia, according to an article in the Journal of Clinical and Diagnostic Research. So if you suspect you may be at risk for inflammatory diseases, consider choosing to do yoga every day.
When You Do Yoga Every Day You Can Improve Your Posture
You might not be aware of it, but having good posture is super important for your health, according to chiropractor Andrew Bang. “Having poor posture may lead to aches and pains, but having it over the long term is when you get real damage,” he revealed in an interview with the Cleveland Clinic. And that damage can lead to pain and inflammation, possibly eventually causing arthritis in your joints.
One way you can ensure that you have good posture, in addition to making sure you have a safe work setup and mind your neck while looking at your phone, is to start to do yoga every day, says certified personal trainer Monica Straith. “Your posture will improve from the combination of muscle strengthening and stretching,” she shared with The List. “Weak and tight muscles can lead to poor posture, and poor posture can make muscles even weaker and tighter.” She added that, in order to ensure that you reap the benefits of yoga, it’s important to have a consistent regimen.
