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Daily Yoga Pose

Janu Sirsasana

Pose Name: Head To Knee Forward Bend

Sanskrit Pose Name: Janu Sirsasana

Chakra: Heart Chakra and Sacral Chakra

Level of Pose: Beginner

Health Benefits: Helps with menopause symtoms. Stretches hamstrings and back. Stimulates digestion, liver and kidneys.

Emotional Benefits: Relieves anxiety and can help reduce feelings of depression.

Instructions: Start sitting and bring one leg out in front of you bending the opposite leg so the inside of your foot comes the inside of your thigh on the opposite leg. Turn towards the outstretched leg using your core muscles and reach towards your foot. Lengthen from the base of your spine and bring your nose towards your knee and breathe before switching to the other side.

Adho Mukha Vrksasana

Pose Name: Handstand

Sanskrit Pose Name: Adho Mukha Vrksasana

Chakra: Heart Chakra, Third Eye Chakra and Crown Chakra

Level of Pose: Advanced

Health Benefits: Improves cognitive functions like memory, imagination and clarity. Helps the complexion, heart and strength of the arms, back and core. It is a great circulatory flush.

Emotional Benefits: Helps you feel alert, energized and creative. Improves confidence and intuition.

Instructions: Start in downward facing dog with your hands close to a wall. Lift one leg as you inhale and as you exhale, hop up, keeping both legs straight and zip them together. Your fingers should be spread wide and hands should be shoulder distance apart. Do not bend your arms and keep breathing the whole time. Keep your leg muscles engaged for more stability.

Salamba Bhujangasana

Pose Name: Sphinx

Sanskrit Pose Name: Salamba Bhujangasana

Chakra: Heart Chakra

Level of Pose: Beginner

Health Benefits: Improves lungs, heart and respiratory system. Reduces fatigue, stretches the stomach and strengthens the glutes. Brings flexibility to the spine and helps loosen tension while improving posture.

Emotional Benefits: Self acceptance, compassion and forgiveness. Increase energy and improve mood.

Instructions: Start laying on your stomach and lift your chest placing your elbows under your shoulders with your palms face down. Your forearms are parrallel to each other and fingers spread wide. Inhale and exhale through your nose slowly. Your toes are untucked so the tops of your feet are on the ground which will alleviate pressure in your lower back. Pull your sternum forward to stretch your spine gently as you pull your forearms towards you energetically. Then relax your neck so your head hangs and the back of your neck stretches. Take a few deep breaths here and then raise your head. Lower your chest back to the ground and relax. Repeat this pose three times to increase your energy.

Urdhva Mukha Svanasana

Pose Name: Upward Facing Dog

Sanskrit Pose Name: Urdhva Mukha Svanasana

Chakra: Solar Plexus Chakra, Sacral Chakra and Heart Chakra

Level of Pose: Intermediate

Health Benefits: Strengthens your arms, wrists, spine and legs. Stretches your hip flexors. Improves respiratory system. Stimulates abdominal organs and improves spinal flexibility. Increases energy.

Emotional Benefits: Improves personal power, creative expression and generates feelings of peace and harmony.

Instructions: Lay on your stomache with your legs zipped together and place your palms on the ground underneath your shoulders. Spread your fingers wide and untuck your toes bringing the tops of your feet on the ground. Inhale through your nose, pull your shoulder blades down your back and lift your chest so your arms are straight. Lift your chin so your head tilts back and keep your lower belly pulling in. Take three slow deep breaths through your nose while pulling your shoulders down and away from your earts. Exhale and slowly lower your stomach onto the ground. Repeat two more time to increase energy.


Pose Name: King Pigeon

Sanskrit Pose Name: Kapotasana

Chakra: Heart and Solar Plexus Chakra

Level of Pose: Advanced

Health Benefits: Stimulates internal organs, stretches the front of your body, psoas and chest. Strengthens your back.

Emotional Benefits: Brings positive energy and lots of vitality to overcome fatigue.

Instructions: Begin standing on your knees with palms pressed together. Keep your hips in line with your knees as well as your knees no wider than hips. Lean back by lifting the chest and looking for the ground as you arch the upper back. When your head comes to the ground grab your heels and bring your elbows and forearms to the ground. Take a few breaths in this position and then come up slowly.

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What is Yoga?

In Sanskrit, yoga literally refers to a connection or uniting, or the act of discipline. A practice that dates back thousands of years, yoga involves a combination of meditation, movement, and spirituality to bring us into connection with the Universal energy that allows us to connect with our soul. Yoga guides us to enlightenment, not just through the flows and poses themselves, but through a retraining of the mind that harnesses the energy of the body to expand one’s consciousness. Yoga has many forms and the benefits reach far beyond the physical body. Like meditation, yoga is a personal practice that will look different from person to person.

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What are the Different Types of Yoga?

In the west, there are 22 main different types of yoga. The poses in traditional yoga are called asanas. The traditional branches of yoga include Hatha, Vinyasa, Iyengar, Anusara, and Ashtanga. Traditional yoga almost always includes mantras, breathwork, and meditation. Kriya yoga, kundalini yoga, and yoga nidra focus more on the emotions, mind, and soul through a development of the mind and energetic body. Recently, more westernized versions have evolved, giving us Bikram, Restorative, Yin, hot yoga, and many other variations.

It’s important to realize that every type of yoga will have an entirely different feeling, depending on the style, speed, environment, and the teacher (if there is one) - so don’t let one bad experience throw you off. Yoga takes study, persistence and personal dedication. Keep experimenting until you find the style that works best for you and your unique needs.

How to Decide Which Type of Yoga is Best For You

If you are looking to lose weight, a regular vinyasa or heated vinyasa class can help speed up your metabolism. The emotions can best be aided in slower, more traditional forms of yoga where meditation and breathwork are prioritized. Hatha yoga is a great way to prepare the body to sit in meditation. Ultimately, reading about the types of yoga will allow you to intuitively pick a type that will help you grow the most.

If you’re dealing with substance abuse, depression, anxiety, or abusive relationships, just getting to class can be difficult. Not everyone has access to a yoga studio either. At Daily Life, we want to assist you in developing your yoga practice by meeting you exactly where you’re at. Check this page every day for a new daily yoga pose that you can experiment with in the comfort of your own home.

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How Does Yoga Affect Mental Health?

Yoga is continually prescribed to help people with depression, PTSD, anxiety, and other mental health issues. While yoga is not a substitute for serious mental health condition treatments, it can be incredibly impactful as a supplement in the healing process. Yoga helps regulate the chemical balance and hormones in the body, bringing the mind, body, and soul into harmony. Because yoga teaches us how to manage our mind while strengthening the physical vessel we take through the world every day, yoga can be a crucial catalyst of growth and healing.

How Does Yoga Improve the Mind?

Yoga works by making you more conscious of your mind, allowing you more control over what you keep inside it. For many people, yoga is actually much more about the mind than the body. A lot of people don’t realize the myriad mental benefits of yoga that they keep going back because they start to feel a little better each time. The gentle coaxing of the teacher, the fluidity and flow of movement, and the calmness of the yogic mind all contribute to the health of the mind.

How Does Yoga Affect the Soul?

Yoga’s purpose is to connect you with your soul. The Ego, the sense of one’s self as a physical being in the world, often obstructs our ability to communicate with the soul, which is where the true self is housed. Yoga allows us to raise our health and emotional state to be able to perceive the higher frequency through which our soul communicates with us. Once we establish a clear channel through which to access our soul, we can align our thoughts, motivations, words, and actions to be in harmony with ourselves and the life force that we are all a part of on this planet.

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How Does Yoga Improve the Body?

Yoga improves the 10 main systems of your body: skeletal, muscular, circulatory, digestive, urinary, reproductive, lymphatic, nervous, endocrine, and respiratory systems. As if that’s not enough, yoga is designed to bring harmony and balance to the mind, body, and soul. If the mind and soul are not in balance, the body will feel the effects. Adopting a regular yoga practice into your daily life will allow your brain function to improve and your body to detox as well as strengthen itself to defend against illness naturally. Yoga is the science of optimization.

Can Yoga Assist in Weight Loss?

Yes! Yoga stimulates the metabolism and internal organs, regulating digestion. With consistent practice, yoga builds momentum that aids in weight loss in various ways. As your muscles grow and strengthen, your body burns more fat since the fat cells store the energy that is used to feed the muscles. Even breathwork can improve the metabolism because it creates heat in the body, causing the metabolism to speed up. Of course, yoga is not an overnight fix (but what is?) and the results will be greater with more frequent practice.