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How To Improve My Yoga Practice

If You Do Yoga Every Day You May Lose Weight

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Have you been frustrated lately at the number you see when you step on the scale? Are you looking for a way to slim down so you can fit into your favorite dress again? As it turns out, yoga can aid you in your weight loss journey, according to Healthline. Certified yoga teacher;Brett Larkin;explained to The List,;”You’re moving. You’re burning calories,” adding, “Even in the less active forms of yoga in which you’re not working up a sweat, you’re stimulating your parasympathetic nervous system and working to reduce levels of cortisol in the blood stream.” And both of those can help you shed unwanted pounds and inches.

Those aren’t the only mechanisms at work that can help you lose weight, says Larkin, as you can chill out more if you do yoga every day. “Stress plays a huge factor in weight gain, and yoga helps you de-stress,” she added. That’s just one more reason to hit the mat!

Learn And Practice Meditation

While yoga can itself be a meditation-in-motion, establishing a traditional seated meditation practice will allow you to further develop and explore the mental aspect of yoga. The discipline you learn through regular meditation will help you focus and un-clutter the mind when you practice the more physical aspects of yoga: asana and pranayama.

What Are The Best Online Classes For Yoga At Home

If possible, go to a few studio classes or work with a teacher before starting a home practice this will help when it comes to executing the postures and breath work correctly. Yoga was invented way before the internet, so isnt really the ideal way to learn, says Vertue. That said, many great teachers have been self-taught through books and home practices, so its not imperative , it just might take a little longer.


As with studio classes, finding a teacher you connect with is key. There are a huge range of classes online experiment until you find what and who best suits you. YouTube is a great, free resource, but it can be difficult to weed out some of the bullshit, says Vertue. So, before committing to a yoga video, head to the teachers Instagram page or website and have a read of their content to check that a) theyre qualified, and b) that they emphasise correct form and execution. Remember, an online following does not reflect the quality of their information or teaching style. In addition to her YouTube channel, Vertue also has her own programme, The Vertue Method: a combination of yoga and weight training thats a great gateway for non-yogis, too.

In terms of mobility work, try Kinstretch classes to help support your home yoga practice by keeping your joints healthy enough to deal with the rigours of yoga . And if you want voice-guided routines to follow without looking at a visual throughout, try the Pocket Yoga or Yoga Studio apps.

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Stay Away From All The Expectations

Like we said above, yoga is more than just a physical exercise.

It involves peace and focus of mind.


Many people divert their attention from the core purpose of yoga which is peace and focus of mind.

Instead, they waste all their energy on useless expectations like:

Why Im unable to touch my toes?

It was looking so simple on that YouTube video, but why Im unable to do it?

I need to get that expensive yoga mat and outfit.


All these thoughts and expectations divert your attention from the actual purpose of yoga.

Therefore, you are recommended to keep yourself away from all such thoughts and expectations.

Get the positive mindset for performing yoga, and other things will fall in place.

Tips For A Successful Home Yoga Practice

improve your yoga practice in unconventional ways

8 Tips For A Successful Home Yoga Practice 8 Tips For A Successful Home Yoga Practice

One of the most beautiful and liberating aspects of yoga is that you dont need any fancy equipment or a designated place to practice. Yoga is accessible. The practice meets you where you are as long as you are willing to approach it.


Sometimes its just not possible to make it into a studio for class, and many of us may be stuck in our homes looking for the best way to practice. Regardless, developing a home yoga practice and committing to it is a profound tool for deepening into your own personal relationship with yoga.

As a practitioner of Ashtanga Yoga primarily, I love the self-led nature of a Mysore practice within a group environment. But, it is not possible for me at this time to practice in a shala setting consistently, so here are some tools that have helped me in my home practice of Ashtanga and Vinyasa Yoga.

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Utkatasana With Tricep Extension

;Simply holding Utkatasana for a few breaths is challenging enough, but adding tricep extensions will take this asana to the next level youll strengthen the triceps and fire up the core.;Start in Chair Pose, with elbows bent and dumbells at shoulders, and take an inhale. As you exhale, straighten your arms, extending them alongside the body. Keep the palms facing the body. Inhale. Exhaling, bend the elbows returning to start. Maintain chair pose for the entirety of the set.;

How To Get Started

Yoga is easy to start. All you need is a yoga mat and yoga pants. After getting the necessary tools you can begin your yoga routine either at home or by signing up for a class.


Have a vigorous yoga practice on days where you have a lighter load and an easier yoga practice on days that require more energy from you. You want to vary the intensity to keep your body activated.

Yoga is the perfect physical and mental recovery. When practiced regularly yoga can relieve soreness or tension within your muscles.

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Gives You Peace Of Mind

Yoga quells the fluctuations of the mind, according to Patanjalis Yoga Sutras. In other words, it slows down the mental loops of frustration, regret, anger, fear, and desire that can cause stress. And since stress is implicated in so many health problemsfrom migraines and insomnia to lupus, MS, eczema, high blood pressure, and heart attacksif you learn to quiet your mind, youll be likely to live longer and healthier.

Be Aware Of Your Center Line

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In yoga balance poses, its particularly important to bring your awareness to the center line of the body. This is the vertical line from the center of the head through the neck and torso.;


Also, pay particular attention to the position and movement of the head. This is because your equilibrium receptors are located in the vestibular system in the inner ears.

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How To Start A Regular Yoga Practice

The guest article by Czech yoga teacher Sharka

Let me tell you that a few years ago I was asking the same question What would be the effect of a regular yoga practice? There are many articles and plenty of information about the benefits of yoga. When you scroll down on Instagram, you will see yoga poses that you didnt even know existed or even where possible. You can also read about strict disciplines to be followed in books about traditional yoga. All this information can be confusing, right?;

The truth is that no one knows what exactly will happen to you when you begin;practicing;yoga;on a regular basis, but every yoga practitioner will tell you that there will be positive changes.;

In this article I wont give you alignment tips or be telling you to practice yoga 5 days a week. I would like this to be a reflection of my journey to serve you as a motivation to find a yoga practice that you will love and that will become sustainable for you.


Require A Minimum Of Practice For Yourself Each Day

Even if its just 15 minutes, make yourself a promise that you will do your 15 minutes. Thats your practicejust thateverything else is bonus time! Start small, this way you can stick with your commitment and feel positive about your practice rather than guilty if you dont have a lot of time or energy that day.

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Do I Need A Visa To Enter Portugal

Visas are required by all for stays of up to 90 days, except for:

  • The European Union nationals listed above.
  • Nationals of Andorra, Argentina, Brazil, Canada, Chile, Costa Rica, Croatia, Cyprus, Czech Republic, Ecuador, Hungary, Israel, Korea , Lithuania, Mexico, New Zealand, Norway, Paraguay, Poland, San Marino, Singapore, Slovak Republic, Slovenia, Switzerland, United States, Uruguay, Vatican City, and Venezuela.

Please check the Portuguese Immigration website for more detailed information.

Tips To Improve Your Balance In Yoga Poses

3 Ways to Instantly Get More Out of Your Yoga Practice ...

Standing stable and steady in balancing poses for several breaths can be challenging. The good news is that patience and regular practice will soon improve your sense of balance and give you a sense of achievement. This makes this type of yoga poses particularly satisfying, especially for beginners.;

Here are 10 tips that help you improve your balance for your yoga practice.

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The Good & The Bad Side Of The Body

There is duality in our body. Each muscle has an antagonist muscle, which in practice means that focusing on just one side of the spectrum can lead to issues with the other side. All of us enter physical yoga practice with smaller or bigger dis-balances, because we naturally prefer one side of the body in many daily activities. But the right & left approach isnt enough to describe it and, in a way, thinking about the good and the bad side of your body can cause more harm than you expect.;

It wasnt until I discovered the existence of the spiral myofascial line; to understand my bodys dis-balances. And it wasnt until I started to fully believe in the intelligence of my body and until I gave up the concentrated focus on improving my bad side that my posture started to improve rapidly and the differences of the sides started to vanish. Flowing, surrendering, and feeling good in the movement is thousand times more effective than biting your lips in prolonging those holds on the bad side.;

Stay Safe Prevent Injury

This is one tip with no shortcuts. Always watch your boundaries and especially be mindful of your bodys vulnerable areas. Particularly vulnerable areas are;knees,;hips, spine;and;neck.;If you feel any painful sensations, adjust, soften, come out of the pose if you need to. Dont force or push.

Warm up;your body properly before attempting more advanced poses, and keep checking in if it feels okay to be in a pose. Be especially mindful during;transitions between poses;or when moving in or out of poses these are moments of a potential risk of injury because we tend to pay less attention to our alignment.

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Start With Basic Yoga Poses

Start with basic yoga poses before you jump into advanced poses.

As a beginner, you need to keep yourself focused on simplicity.

Yoga is all about peace of mind and patience.

You can never rush things in yoga, or else you will end up making mistakes.;

Start with yoga;asanas, such as:

  • Childs Pose
  • Downward-Facing Dog
  • Corpse Pose

Builds Awareness For Transformation

Improve Your Balance Yoga Sequence All My Tips to Balance in Yoga Poses (30-Min)

Yoga and meditation build awareness. And the more aware you are, the easier it is to break free of destructive emotions like anger. Studies suggest that chronic anger and hostility are as strongly linked to heart attacks as are smoking, diabetes, and elevated cholesterol. Yoga appears to reduce anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind. It also increases your ability to step back from the drama of your own life, to remain steady in the face of bad news or unsettling events. You can still react quickly when you need toand theres evidence that yoga speeds reaction timebut you can take that split second to choose a more thoughtful approach, reducing suffering for yourself and others.

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Accommodation At Olive Retreat Center

Olive3 offers different accommodation options. There are double/twin rooms, single rooms, a studio and an apartment for 3 people and 2 shared rooms with 6 beds each.

Most of the rooms, except for the studio and the apartment, share bathrooms. Theres one mixed bathroom , one male and one female, plus an additional separate toilette in the house and one in the garden.

Room Booking

You can book your bed in one of the shared rooms directly through us. Its 25 per night and includes breakfast. If you prefer your private room, we recommend to reserve it directly via booking.com.

Treat Your Chronic Illness

One surprising benefit of yoga is how much it can help those with a chronic illness. For example, practicing yoga on a regular basis can help to reduce the stress and fatigue that often come with a chronic illness, as well as strengthen your immune system. It can even spark your parasympathetic nervous system, which can facilitate healing and sleep. Here are some styles of yoga to consider for treating chronic illness:

  • Yoga Therapy
  • Yoga Nidra

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Should I Be Worried About Tropical Diseases In Bali

The risk for malaria is low in Bali. While there are risks of dengue fever in the area, it can be avoided by protecting yourself with mosquito repellent and wearing long-sleeved tops and trousers in the evenings.

For vaccinations, please check with your local travel clinic before departure and use your own discretion.

Try Your Entire Practice With Your Eyes Closed

FIVE ELEMENT YOGA PRACTICE to Increase Your Radiance ...

This is my personal favourite thing to do. I do this whenever and wherever I practice. This forces you to take you awareness inward. When you take time to take focus inward you can really connect mind with body. Try a tree pose with your eyes closed so you can really enhance your balance practice. With eyes closed, going within is a great way to get a greater sense of balance and sense of self without distraction

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Unlock Your Knees And Protect Your Joints

Unlocking my knees during yoga is probably the biggest change Ive made since the training began. Locking your joints puts them under a large amount of stress, and some people may hyperextend their knees and overstretch. Since I’ve stopped locking my knees during yoga, I’ve had no knee pain, which was not the case before.

Heres what my forward bend looks like with locked knees:

Instead of locking your knees, try putting a slight microbend to facilitate a safer stretch. You might notice it’s harder to remain in poses for a long time when you unlock your knees. That’s because your legs are more active when the knees are unlocked. When you lock your knees, you can keep your legs straight without working too hard. A microbend keeps the knees in a more dynamic and active state.

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.

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What Class Is Right For Me

There are many styles of yoga classes taught today. Some are very physically challenging and will leave you sweating; others are gentle and restorative. Some teachers play music in class; others dont. Some classes include references to yoga philosophy and spirituality; others dont.

Here are a few types of classes your yoga studio or gym may offer:

Hatha: Most yoga styles being taught in America today are a form of hatha yoga, which is a general term that refers to the physical part of yoga, rather than yoga philosophy or meditation. A Hatha yoga class is likely to be a combination of poses and breathing exercises, but its hard to know whether it will be challenging or gentle. Check with the school or the teacher to find more about the level of classes that are described only as Hatha yoga.

Ashtanga Yoga: This is a challenging style of yoga that is centered around a progressive series of yoga sequences that, traditionally, students practice on their own under the guidance of a teacher. If you think that yoga is not a workout, you havent tried an Ashtanga class. Classes include advanced poses such as arm balances and inversions including headstands and shoulder stands. Beginner students are strongly advised to study with an experienced teacher. Ashtanga classes will also often include teachings in yoga philosophy.

Note: Its a good idea to try several yoga classes. How much you enjoy any class will come down to how much you like the teacher, not how its labeled.

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