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Yoga does not just change the way we see things, it transforms the person who sees.

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    3 weeks ago

    What causes fatigue? What is behind so much fatigue?

    In these times of advanced technology that saves us time and physical effort, we are more tired than ever, more…
    Blog
    3 weeks ago

    Pranayama benefits: controlling the breath

    The action of breathing corresponds to circulating the air to maintain life. This is probably the most trivial concept. However,…
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    3 weeks ago

    How to quiet the mind?

    Did you know that Yoga can teach you to regulate your breathing and this is the first step in discovering…
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    3 weeks ago

    How to start meditating daily? Avoid these mistakes

    The decision to start meditating is a matter of a second. When we feel ready to enter this world, we…
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    3 weeks ago

    Meditation and concentration Exercise to feel calm

    True Meditation resides in raising the thought by focusing the mind in a subtle way through practical and concentrated methods.…

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      3 weeks ago

      How to quiet the mind?

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      3 weeks ago

      What is Sat Kriya good for?

      Sat Kriya is a fundamental Kriya of Kundalini Yoga, aimed directly at stimulating the awakening of the Kundalini energy. Its…
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      What is Yoga flow? An amazing method to activate your energy?

      What is Yoga flow? An amazing method to activate your energy?

      For several years now, I have been practicing and teaching Yoga classes. I always felt the desire to merge this discipline with dance, dance and training, which were the basis of all my training since I was little. That is why here I am, in my present, teaching both more traditional styles and other more modern ones and merging different types of movement with the wonderful world of Yoga.

      From my experience, I discovered that this is the best combination and closure that we can give to a class:

      • Listening to the body.
      • Moving consciously.
      • Stopping the whirlwind of thoughts.
      • Recording how we find ourselves and relaxing to go home with a feeling of peace and tranquility that accompanies us for the rest of the day.

      Here I propose a Yoga Flow sequence to activate the energy and discover this dynamic and innovative style. Before we start, I want to tell you a little about what it is about.

      What is Yoga Flow?

      It is a style of Yoga where sequences of interlaced postures are performed in a more dynamic way. Unlike other styles, each posture ( asana ) is not held for several breaths but is passed from one asana to another, taking movements of dance (be it classical, contemporary, or others) and of body, expression to make this class a true flow of energy, a “letting go” with movement.

      They are dynamic classes, with elements of Yoga and meditation, but also with the influence of other disciplines that make it different and with a special touch. Yoga Flow invites you to flow with your body, to feel it, to release stored emotions, stagnant energies, accumulated tensions. Yoga Flow invites you to dance with your body. That is why I call it the “yoga dance.”

      Benefits of Yoga Flow

      Being a branch of Yoga, it has the benefits of this ancient practice, and also, other specific and inherent to it are added. Below I mention some of them, from the most general to the most specific:

      • Improves the strength of all muscle groups
      • Improves joint mobility and range
      • Improves flexibility
      • Improves balance and coordination
      • Reduce stress
      • Helps control anxiety
      • It helps us maintain a more serene life by working on our emotions.
      • It makes us more grateful for life.
      • It keeps us in the “here and now,” allowing us to enjoy our present
      • It gives us a more positive attitude towards life and improves our mood
      • It allows us to discover how the body is in that flow of movement, identifying how we feel and letting go without prejudice.
      • It helps us discover fears or obstacles through the exploration of body movement.

      If you feel exhausted, or you find yourself at a time in your life where energy seems not to reach, the demands of daily activities are too great and your body screams for a pause, this sequence that I propose today will raise your energy and it will allow you to discover what you need.

      Through the fluid and respectful movement of the body, we can go through every corner, recognizing our possibilities and limitations and, above all, accepting them. At the same time, we indulge in this conscious dance to mobilize each energy center and each muscle group, releasing tensions, obstacles, prejudices and, especially, that we can connect with enjoyment by being kind to our body and with everything.

      Yoga Flow Sequence

      Do you dare to do a sequence with me? Then I share it with you.

      Before starting, try to be calm and in a pleasant environment. Choose a place in your house that you like and that gives you harmony. You can also take this sequence wherever you want. Take a few breaths to bring your attention back to your inner rhythm and come into awareness. You can do some gentle movements of joint mobility in the cervical area, shoulders, spine, and wrists.

      Take time to prepare your body and be able to be present at that moment. It is not easy to leave thoughts behind, so respect your times and keep your breath soft so that it slowly helps you to feel yourself.

      Enjoy the fluidity of the movement

      Standing with bent knees, inhale deeply and bring your arms to the sides, opening your chest. Exhaling, close your chest and bring your arms forward. Repeat this movement at the rate of your breath 3 times.

      In a smooth movement accompanied by inhalation, bring your right leg back, taking a long step, and bending your left leg. On the exhale, bring your arms up to the side of the ears. Let them fall soft as hugging you to inhale again, opening the chest, extending your spine and taking arms to expand as much as you can.

      Inhale deeply and bring your left forearm over your left thigh. Open your chest, free yourself as much as you need and extend your right arm (as if you were trying to look at the ceiling or the sky). Exhaling, bring your hands to the ground and then move into the tent posture, lengthening your spine. In the tent, raise your right leg, inhaling and exhaling flex the knee.

      From the previous position, inhale deeply and when you exhale, bring your right knee to the ground between your hands. I repeated this movement 3 times. After this, continue towards the cobra pose, holding a breath, opening the chest and trying not to strain the neck.

      What is Sat Kriya good for?

      What is Sat Kriya good for?

      Sat Kriya is a fundamental Kriya of Kundalini Yoga, aimed directly at stimulating the awakening of the Kundalini energy. Its practice alone is said to contain almost all the benefits of Kundalini Yoga. It is one of the most effective kriyas for repairing and reversing damage to the entire body through energy circulation, which helps clear the mind and heart. It is a true internal purification.

      What is Sat Kriya good for?

      The breathing technique and the posture that forms the basis for the practice of Sat Kriya, should be done regularly on an empty stomach, in the morning, for at least 3 minutes each day when it is beginning. However, it is possible to perform this technique in yoga classes at different times of the day.

      Sat Kriya can be performed individually. All the meditations of most kriyas are performed. During the practice, the mantra SAT NAM should be chanted.

      The continuous movement of “contracting and releasing” the abdomen creates a powerful pump for the Kundalini energy. On the physical level, when Sat Kriya is done properly, this release gives the body the necessary energy to carry out a comprehensive regeneration of each organ and cell. On the other hand, Sat Kriya has a lot of field of influence is at the energetic level.

      How to practice Sat Kriya?

      The way to perform Sat Kriya is as follows:

      Sitting on the heels, placing some cushions to support the knees.

      Lay your back completely straight.

      The arms should be extended in the air, passing the elbows behind the ears straight so that the energy flows completely.

      The chest should be out.

      Join the palms and interlock all the fingers, except the index fingers of each hand, which must remain one against the other, extended towards the sky.

      In that position, inhale, making a contraction of the navel in and up against the spine, powerfully changing the SAT out loud from the center of the navel until you feel pressure in the third chakra.

      During the exhalation, relax the abdomen and recite the “NAM” this time, the voice should be softer and more relaxed.

      Beginners should repeat this sequence for three minutes and maintain a moderate and steady pace.

      Meanwhile, the spine remains straight and the only movement made by the arms is a slight up and down the stretch in each “SAT NAM.”

      Rhythmic contractions and relaxations produce waves that flow, energize and heal the body.

      Stand firmly on your heels during Sat Kriya’s movements.

      It is important to ensure the correct opening of the thorax and a slight inclination of the chin to stretch the neck.

      Concentration is focused on the third eye.

      To finish, take a deep breath and hold it. Practice the root lock (mulbhand: contract the anus and sexual organs). Contract the pelvis, lifting the diaphragm and bringing the navel inward, closing the chin.

      Stand for 8 to 10 seconds, depending on the capacity.

      Repeat this sequence: inhale deeply, hold, squeeze, and exhale.

      Finally, lie on your back in a relaxed position with your arms at your sides and your palms up.

      The execution time varies. To begin to understand the exercise, it is good to practice with a minute. Then for the constant practice of beginners, you can start with three minutes in 40 days, during which time the habit is created and strengthening is achieved. Then gradually increase the time to 7, 11, 22, 31 in 90 days and a maximum of 62 minutes and 120 days. In case of failure on one of the days, the exercise must be started again from 7 minutes to completion of 62.

      Experts say that by reaching 120 days of practice with 62 minutes continuously, mastery is achieved.

      Experiences

      A constant question that comes up within groups as frustration is “When to inhale?” The answer is simple. Let the inhalation come naturally into the “release and squeeze” rhythm. This practice is not a deep breathing exercise. You have to let the breath come naturally.

      As Sat Kriya, it is a process that works on all levels of being, both known and unknown. Many claims to be better able to respond to their subtlety and in their entirety.

      The experience of practicing this exercise teaches us that with patience, consistency and moderation, the result is guaranteed. Those who have very little time and wish to have an effective practice to benefit from the results should make Sat Kriya a daily habit.

      Sat Kriya and chakras

      As we have already said in other articles about the chakras, they represent energy centers. The lower triangle chakras are involved in elimination and reduction and balance with the upper triangle chakras. Each chakra is a vision of the world, a perspective that organizes all our feelings, our thoughts and values, to satisfy the world and act in it.

      Sat Kriya helps rebalance the lower triangle (the first 3 chakras). This lower triangle corresponds to the earliest stages of our human development. The first chakra is especially related to birth, childhood and fundamental security, being and belonging. By working on the lower triangle, you learn the power of excavating deep-seated wounds from our earliest years of life. That is why this practice is recommended to cure mental and psychological imbalances. Therefore, Sat Kriya is probably the best way to heal the psychic residue of improper training and severe childhood wounds.

      The rhythmic contraction and relaxation practiced during this exercise produce waves of energy that heal the body. This technique raises the energy of the first three chakras through meditation obtained mainly in the breath.

      Why Sat Kriya is good?

      Sat Kriya is presented as an excellent option for those who have both physical and mental health problems. Through its practice, it favors general health because, during rhythmic movements, all internal organs are involved.

      Discipline, consistency and a firm attitude are essential and essential to ensure that you get all the benefits.

      People who suffer from anguish and mental disturbance are too involved in the lower triangle (the first 3 chakras), so the Sat Kriya exercise is ideal in these cases.

      Sat Kriya activates and directs Kundalini’s energy to feed the entire organism and awaken consciousness.

      This regular practice improves the functioning of the digestive system, tones the kidneys and releases fears.

      Strengthens the entire nervous system, channeling energy and creating a more conscious vision of true identity.

      Final advice

      People with knee problems can sit on their heels but cross-legged to ease the pressure on the knees a bit. You should not drop your arms or allow your elbows to bend. It is important to learn to maintain the full trunk stretch to the fingertips and avoid fading to reap the full benefits. Do not allow the chest, shoulders and arms to move up and down while reciting the “SAT NAM.” Sat Kriya does not have to be the only Kundalini Yoga exercise practiced, but it guarantees a healthy, happy and optimal life when it becomes part of a daily practice.

      What causes fatigue? What is behind so much fatigue?

      What causes fatigue? What is behind so much fatigue?

      In these times of advanced technology that saves us time and physical effort, we are more tired than ever, more stressed than before and sicker than previous generations. How can there be such a great paradox? The more physical effort we save, the more tired we are. Where does so much fatigue come from? What causes fatigue?

      People are functioning at their highest limits. Instead of stopping to observe what is happening to them, they are looking for oxygen and ways to extract even more energy from themselves. So, to increase their capabilities, improve their performance, they conclude that all they need is “off time,” a free time where they do not need to think about anything at all. They can sleep soundly and forget tasks, commitments. Once “reset,” they return to the starting point, that is, to remain totally and completely occupied to end up stressed and exhausted again.

      Everything indicates that the cause is the lack. Lack of time, sleep, confidence, self-knowledge, self-esteem, self-motivation, balance, direction.

      What causes fatigue?

      But what does self-knowledge, self-esteem, self-confidence, balance have to do with all that?

      Let’s go in parts:

      When we seek self-observation through meditation, we begin to understand that all these qualities are connected. Because self-confidence is one of the characteristics of self-esteem. When we have self-esteem, we have respect for ourselves, accept ourselves the way we are, recognize our limits (be they physical, emotional or mental) and set ourselves challenges to grow and evolve. Well, self-esteem is the harmony between our qualities, our potentials and our difficulties.

      Without that balance, without that moderation, we will not have good sense and we may try too hard to go beyond our limits. If we have balance, we walk on a solid foundation, a point of support and a starting point, which allows us to develop self-motivation. Therefore, not being aware of what motivates us, we feel very tired.

      Because when we are unbalanced, the stimulus that makes us move comes from outside. It comes from external demand, from something or someone, beyond us. When that motivation comes from outside, we have no direction or direction. And we all need to move, get out of zero points, move on because that is part of human nature. So we fill our agendas with tasks, commitments, etc., to be “busy.” But, because we have no direction, we end up walking without direction.

      Marching at random gives us a feeling of being involved with something, walking “forward,” engaged, doing something, which seems good and rewarding at first glance. On the other hand, this aimless march generates enormous fatigue, exhausting, because we waste energy in vain. We are not growing, learning, exchanging, and evolving. We are not fully aware of our potentials and challenges.

      Walking without direction uses a lot of energy because there is a huge effort to get nowhere. Being busy for the simple purpose of occupying ourselves is the same as walking in circles. It serves to distract us. And all that work prevents us from coming into contact with our emotions, our true wills. And those internal yearnings are accumulating, filling space in our minds, wearing us down because they have to come out in some way. But if we don’t have time to empty ourselves, we are “very busy,” distracted from ourselves.

      An internal misrepresentation

      This conflict is a gap between the things that “we would like to do, but are usually impossible” and the things that we “HAVE” to do, which do not allow us time to be balanced and aware of our qualities and limitations.

      It is as if we are jugglers trying to balance a game that is not ours. Sometimes we are very efficient at keeping the plates spinning, the balls bouncing, but this is very tiring. It drains our energies. And why so much effort, so much energy expenditure?

      If our tasks are stimulated from the outside, there is no way to fulfill the tasks since we perceive them as demands and not as goals to be achieved. Without internal motivation, we are at the mercy of stimuli that may not come, of acknowledgments that may not be aligned with our expectations. Letting motivation come from outside imprisons us, worries us, wears us down, and leaves us unhappy and tired.

      Emotional balance is so important

      It is from a stable base that we develop self-motivation, which is the ability to create goals for ourselves and achieve them. By having balance, we can observe and recognize the tools that we possess. And in this way, we can transform difficulties into opportunities for change, optimization and growth. Self-motivation is the internal ability to observe ourselves, perceive what goals we want to achieve, draw up a plan, and obtain the momentum for the next step after each objective is achieved. Something that has a beginning, a middle and an end.

      When we direct the energy of self-motivation in a single direction, we acquire persistence, resilience, new stimuli. As a consequence, we achieve the much-desired goals that previously seemed impossible. Our agendas are lighter. Our time is lengthening. There is space for leisure. And if there is still some fatigue, it will only be physical and not mental wear. That fatigue will be restored during sleep and the satisfaction of having completed a project, reaching a goal, will be the reward and new fuel to charge our energies towards a new ideal. And so, setting goals, gaining momentum, following our internal compass, we march forward!

      Pranayama benefits: controlling the breath

      Pranayama benefits: controlling the breath

      The action of breathing corresponds to circulating the air to maintain life. This is probably the most trivial concept. However, from that of India, they teach us through some techniques that breathing acquires another dimension that drags the physical, the mental and the spiritual of life. This is summarized in that “breathing is the vital function par excellence.” In this article, we will talk about Pranayama, a wonderful technique that offers you the valuable opportunity to raise your quality of life by controlling your breathing.

      What are the pranayama benefits?

      Pranayama comes from the Sanskrit Prana (the breath and basic energy of existence) and Yama (control), which controls and expands the primary energy through our bodies, psyche, and soul.

      The Greeks considered the breath as the mediator of the soul and the body. In India, it is considered the main spiritual technique called “the wisdom of breathing,” so for these cultures, the air has been for centuries and is currently an essential source of energy. This is how through their teachings, they show us that it is possible to considerably increase our energy if we breathe correctly. Since the 15th century, texts such as the Hatha Yoga Pradipika have been known that speak of pranayama techniques as healing methods.

      Initiation into Pranayama

      The biggest problem encountered in yoga beginners is the tendency to push themselves beyond their limits. These exercises should be done in a way that is pleasant for those who practice them. Therefore, it is essential to learn to know your own limits. For this, there are a series of general principles that must be fulfilled when carrying out the practice of Pranayama. These are:

      • The exercises should not be repeated too frequently.
      • They should not be done mechanically.
      • There should be no rush or rush.
      • Attention should be focused on the exercise while it is being carried out.
      • There should always be variety and change of posture in the exercises.
      • Exercises should always be done subtly.
      • Breathing should not be uneven or irregular, but rather smooth, constant and continuous.
      • The spine must always be straight to allow full expansion of the thorax.

      The practice of Pranayama step by step

      1 – Observe natural respiration:

      This simple, unmodified observation of the breath is the original means by which physical and mental relaxation is achieved. Without the perfection of this technique, the yoga nigraha prana exercises will not give positive results.

      Introducing a natural breath count amplifies the effects of this observation by focusing the mind on a longer time. On the other hand, repeating “I know that I breathe” during inspiration and “I know that I breathe” during exhalation increases awareness. This particular attribute is an indispensable element in any pranayama.

      2 – Experience the mental aspect of breathing:

      This step is essential for a proper understanding of Pranayama and obtaining sustainable and conclusive effects on our state. To enter the psychic dimension of breath, the practitioner is required to consciously associate the flow of air with some area, such as along the nose, throat, or stomach. Spontaneous breathing takes on a different character and internalization becomes very easy. It is then that the prana that is perceived instead of the breath is purely physical.

      3 – Cleaning the nose to clear the nasal passages:

      Kapalabhati (cleaning breathing): It is a breathing technique used specifically for cleaning, mainly for those cases where there may be an accumulation of fluids obstructing the airways or tension and blockages in the chest. Then it is necessary to perform this step before starting Pranayama. During Kapalabhati, the breath is short, fast, and strong; We use the lungs as a pump, creating so much pressure to expel the air and remove all the waste from the lungs through the nostrils.

      4 – Slow breathing:

      The complete yogic breath is vertical and horizontal; To carry it out, the abdominal phase must be promoted and work on awareness, rehabilitation and functioning of the diaphragm, the latter being the wall that separates the thorax from the abdomen and which plays a fundamental role in yoga breathing.

      It all comes down to inspiration, whereby the lungs will be allowed to fill with air and push the belly forward until the abdomen is sufficiently free. In the end, it is passed under the ribs to expel the air. Diaphragmatic breathing is often scant or non-existent while promoting relaxation and respiratory efficiency. It is impossible to act directly on the diaphragm since it is made up of smooth muscle, but by perceiving its movements, we can amplify it considerably.

      After filling the lower part of the lungs by a sharp movement of the diaphragm, the middle and upper parts of the lungs can be filled through the ribs. The clavicular phase must also be managed with care, as significant stresses often arise from inspired air.

      In this complete yogic breathing, the equality of inhalation and exhalation is an essential part because it is what allows balancing vitality and relaxation. For this, it is necessary to have a stable rhythm of Oms sounds.

      5 – Ujjayi, the sound of breathing:

      This is slight friction generated by a small contraction in the front part of the neck, causing a partial closure of the glottis. Often accompanies pranayama exercises as it promotes reflection of the mind. The sound that comes out should be similar to the soft snoring of a sleeping baby. It means that the practice is being done by force or lack of introversion if it is too strong.

      With the complete breath, Ujjayi transforms into more subtle pranayama, especially if the attention is paid to the noise in the throat due to the friction of the air. This practice called ujjayi Pranayama is widely used in yoga therapy. It is also used in yoga, such as asanas, mantra yoga, meditation, kundalini yoga and kriya.

      Meditation to activate listening to the heart and connect with unconditional love

      Meditation to activate listening to the heart and connect with unconditional love

      Because when we decide to practice yoga (whatever style we choose), usually, what we are looking for is not merely physical activity but something that helps us “Connect” and get to know ourselves more deeply.

      Then, we discovered that there are other bodies such as emotional, mental and energetic, more subtle in addition to our physical, concrete and tangible body. And all these aspects are united in us. Neither party acts without affecting another. If I feel sad about a loss, I will have sensations in the body, such as a closed chest or the famous “Lump in the throat” added to painful thoughts. As well as, if I feel cheerful, my body posture will be more open, the organic smile and possibly my thoughts will also be rather positive. This is something that we can all experience and record as long as we know what is happening to us.

      Meditation to activate listening

      When we enter the study of yoga, among many other teachings, we find the chakras. These are energy centers, distributed along the spine, linked to certain parts of the physical body, the glandular system, and various areas of our lives.

      On this occasion, I would like to focus on the heart chakra, located in the center of the chest. It is related to the heart and the thymus gland. It is where unconditional love and our true identity resides. That deep part of us, that purest and most authentic being. I will also propose a meditation exercise to activate the heart chakra and thus help you to connect with its energy.

      Between heaven and earth, the heart

      “It is always good to remember where our truth resides, what is our center where we have the answers to everything that worries us and where our soul is.

      In heaven is the mind, intuition, communication (the higher chakras). There we can create, visualize, perceive, communicate our wishes, make plans.

      On earth are the basic instincts, sexuality, the will to action (the lower chakras). This is where we can carry out everything from heaven, bring it to “Reality,” manifest our dreams and projects in the matter.

      Now, if heaven and earth do not pass and unite in the heart, then we will be living an imaginary life, where the “Truth” does not have many places. We choose for convenience or reasons that the mind gives us that have thousands of excuses to justify everything we do or stop doing.

      However, in the heart, there are no doubts. There are no turns. There is only love and certainties. There we know what is best for us, our path to travel, and our true identity. Aligning ourselves is often a challenge. Learning to listen to the heart is a daily art. What I can attest to is that when the earth and heaven come together in the middle of the chest, the magic of the universe manifests itself and our life becomes bright like a polished diamond “(excerpt from my book” growing loving”).

      Emotions that are born from love and emotions that are born from fear

      Depending on how we are vibrating, we will feel one or the other emotions. We can define two large groups: emotions born from love and emotions born from fear.

      When we vibrate in love, joy, calm, peace and all sensations of well-being are present. On the contrary, when we vibrate in fear, anger, anxiety, sadness, among others, are the emotions we experience.

      It seems important to me to emphasize that no emotion is good or bad, nor should we reject any state because, as human beings, all emotions are part of our journey and learning. What allows us to recognize and accept our emotions is the possibility of choosing to transform them and learn from each one of them.

      When we talk that yoga is a path of self-knowledge, we seek to discover the truths that will lead us to the best choices for each one of us. It is not about receiving magical and absolute recipes because I do not think they exist. Rather, it outlines our path as we move forward and learn to listen to ourselves. We can acquire techniques, receive guides, listen to experiences, but our answers will always be inside.

      Meditation as a tool

      Meditation is a great tool to be able to sharpen our senses and be able to connect with that truth that I mentioned. In general, when we make decisions with the heart, there are no doubts. The sensation in the body is clear. We feel that “It is the right thing” beyond all other people’s opinions.

      However, to access this internal space, we often have to undo paths and beliefs that we have built throughout our upbringing, our education, by social mandates and so many external judgments that have conditioned us to believe and create, many times from fear.

      For this reason, the invitation is to practice meditation to activate the heart chakra to learn to listen to ourselves, to connect with self-love in the first instance so that day by day, we can create an increasingly authentic and truer version of ourselves.

      Kundalini practice: “Meditation for a calm heart”

      I propose an approach to experience these words that you read, doing a meditation to activate the heart chakra.

      Sit in an easy pose with a straight spine. Close your eyes. Place your left hand on your heart, in the center of your chest. The palm should be flat against the chest and the fingers, parallel to the ground, pointing to the right.

      Do gian mudra with your right hand (touch the pad of your index finger with the pad of your thumb). Raise your right hand to shoulder level, palm forward and the other three fingers pointing up. The elbow should be relaxed, close to the thorax, with the forearm perpendicular to the ground. Concentrate on the flow of the breath.

      Inhale slowly and deeply through both nostrils. Then hold your breath in and suspend your chest. Retain it as long as possible. Then breathe out slowly and completely.

      With your lungs out of the air, hold back what is possible for you. Follow this rhythm for 3 minutes to start and up to 31 minutes in more advanced practices. Then inhale and exhale strong three times. Just relax.

      Meditation and concentration Exercise to feel calm

      Meditation and concentration Exercise to feel calm

      True Meditation resides in raising the thought by focusing the mind in a subtle way through practical and concentrated methods. Likewise, scientific techniques of Meditation are applied, focused and aligned in the supra-consciousness (the pure mind).

      This healthy discipline brings multiple internal and external benefits in the short and medium-term. Through the art of complete attention, translated as concentration (Dharana), you can reach inner calm and self-knowledge. Closing the “telephones” of the senses will help the internalization of the mind, which will be able to concentrate and reach the state of Meditation.

      The steps towards the art of concentration are very simple and beneficial for health and the quality of physical, emotional, mental and spiritual life. It takes a strong conviction and determination to understand the scientific steps that bring us closer to the true state of inner peace and calm.

      Concentration and Meditation Exercise

      As an act of will, the art of concentration will balance and harmonize the day-to-day. The order of domestic life is of utmost importance to be able to enter the battlefield without worries: the physical body. Taking a consistent posture of body and mind, we will make ourselves available for practice.

      Tips:

      • Body Posture (Dhyana or chair)
      • Thoughts (phrase)
      • Sensations
      • Inner senses (disconnect sensory distractions)
      • Gentle breathing
      • Focus, sight and nostrils
      • Concentration

      Taking a consistent posture of body and mind we will be available to practice meditation exercises and feel calm.

      Position

      Sit in a chair with your back straight but not stiff, in a quiet place conducive to practice. Place the chin parallel to the ground, keeping the spine in line with the head.

      The crown (top of the head) points towards the sky; the feet are barefoot (they can be in stockings), resting with the sole on the ground and, as far as possible, on a blanket. In the event that the feet do not reach the ground, they should be placed under them, for example, books or something that generates the height for support.

      The knees must be parallel. You can also adopt another posture: that of Dhyana, with their legs crossed, sitting on the floor on a blanket. In both options (chair or Dhyana), you can rest your back on the back of the chair or on the wall if necessary. Place your hand’s palms up on your thighs or knees.

      Step by Step

      The eyes are semi-open, focused on a point in front of you (you can place a mandala or photo of Nature that generates calm and observe it). Stay here for 2-3 minutes.

      Part 1

      Then, carefully observe your sensations to begin to inhale gently through the nose. Become aware of the nostrils, and exhale carefully through the nose.

      As you breathe in slowly, say internally: “I breathe in slowly.” As you breathe out slowly, say internally: “breathe out slowly.” In this way, you will exercise for approximately 3 to 5 minutes. Then exhale 3 times through the mouth, purifying.

      Part 2

      As you inhale, repeat internally: “I perceive the whole body,” and when exhaling, say internally: “I perceive the whole body.” Stay here for about 3 to 5 minutes. Always with semi-open eyes, observing the image of the mandala or photo. At the end of the aforementioned time, exhale 3 times through the mouth, purifying.

      Part 3

      In this last part, close the fists with the thumb inside and rest the fists with the palms down on the knees. Perceiving a state of internal happiness, continue inhaling through the nose, repeating internally when inhaling: “thus I calm the mind. As you exhale, say internally: “This is how I calm my mind” for 3 to 5 minutes.

      Then, in the end, exhale 3 times through the mouth, purifying. Thanking you for the practice, place your hands with your palms together in front of your chest in greeting, perceiving a refreshing feeling.

      Isotonic contraction: essential in good rehabilitation practice

      Isotonic contraction: essential in good rehabilitation practice

      A well-done asana must be stable, firm and comfortable, a condition that is achieved thanks to the isotonic contractions of the muscles. Let’s see how to consciously perform this contraction.

      One of the most recognized sutras in the world of yoga is Sthira Sukham Asanam. Let’s go back etymologically to the meaning of each word that composes it. We can understand that it refers to the qualities that asanas should possess: stability, firmness and softness, comfort. This condition of firmness and stability when we do an asana comes hand in hand with isotonic contractions.

      What is an isotonic contraction?

      Movement occurs when a muscle is stimulated, causing it to act, and giving rise to what is known as “isotonic contractions”. An isotonic contraction is an effect on the muscles that involve their fibers, creating tension in themselves.

      We could say that it is a physiological process in which the muscles develop a certain tension, and shorten or lengthen and remain at the same length, depending on the type of contraction.

      Different types of contractions

      In concentric contraction, the muscle acts, generating tension to overcome a certain resistance. Thus, there is a shortening of the muscle fibers and later mobilizing some part of the body.

      Eccentric contraction. In this case, faced with resistance, we exert tension on the muscle while lengthening it. In other words, it would be like “lengthening” it.

      An Isotonic contraction is a static form of exercise in which a muscle contracts to produce force with no apparent change in muscle length and no appreciable joint movement.

      Implement an Isotonic contraction

      When we practice Vinyasa, for example, when entering and leaving the asanas that make up the sequence, we apply the first two contractions: concentric and eccentric. But when we stay in the asana, we should consciously apply sustained isotonic contractions, but surely our mind does not incorporate it since attention is not usually paid.

      In general, we tend to focus on the dynamics of our Vinyasa (transition between asanas) rather than permanence. It is more evident when we practice Hatha or Iyengar. But this does not mean that we cannot apply it in more dynamic styles like Vinyasa. That there is less time does not mean that we cannot do it.

      Leaving aside that moment (apparently static) means not incorporating those patterns of stability and strength that our body needs to stay healthy.

      How to Create Stability and Increase Accuracy

      Very rarely is a single muscle involved in the movement. To create stability around a joint and gain precision, it is necessary to generate coactivation in several muscles: in agonists (they are responsible for the main action of movement) and antagonists (they oppose movement but not enough to prevent movement).

      Isotonic Contractions

      This coactivation is achieved thanks to sustained isotonic contractions and is necessary to keep the axis of rotation around which the movement occurs stable, allowing smooth and controlled movement. This is especially important for the joints of the spine, pelvis, shoulders, and knees.

      When a load is being supported, it is necessary to exercise this type of contraction, which will produce a muscular coactivation necessary to maintain the good health of our joints.

      It is imperative to understand that just as we need to keep a joint stable when there is a load, it is also necessary for the joints to stress and move within their range of motion when there is no load. By finding this balance, the joints remain strong and healthy.

      Specific examples of this type of contraction

      For example, in the shoulder joint, when we do the lateral plank (Vashistasana): do the test of pushing the hand that remains on the mat down and forward Isotonically (without movement), you will notice that the shoulder muscles are more strong, you will even feel that your pelvis weighs less.

      This action of pushing your hand down and forward will produce isotonic contraction of the shoulder muscles, which creates stability for the glenohumeral joint. We will apply this action of rejecting the mat with our hands whenever we are bearing weight (against gravity) to prevent shoulder injuries, for example, Adhomukha Svanasana, Chaturanga, Phalakasana, etc.

      In Virabhadrasana II and other asanas

      In Virabhadrasana II (Warrior II), which needs a strong and stable foundation, the following isotonic contraction is made: once in the asana, imagine that the feet want to meet in the middle of your mat (your front foot pushes Isotonically towards the back and the back Isotonically forward).

      Notice how your legs are empowered and how, in addition, your hip and knee joints are stabilized. This same contraction could be applied to all standing asanas and is very beneficial in preventing knee hyperextension (for example, in Trikonasana Parsvakonasana, Virabhadrasana I, etc.)

      So to finish, whenever you find yourself staying in the asana, activate your muscles from the foundation. Not only will you feel that your body is empowered, but you will also feel more fluid in the transitions you make in your Vinyasa due to the conscious control of your body.

      Is matcha good for you?

      Is matcha good for you?

      In recent years, the consumption of matcha has become increasingly popular in the West. But what is a novelty on this side of the world is an ancient tradition in Japan. More than a trend, matcha is a way to take advantage of all the antioxidants in green tea in a much more efficient way. Here we tell you everything you want to know about this infusion.

      Is matcha good for you?

      Matcha is a type of green tea, but unlike common whole leaf green tea, it is powdered. Thanks to this, all the characteristic antioxidant power of the tea plant is much more concentrated; hence it is used by those who want to obtain the same benefits of green tea in a faster way.

      Matcha tea and its benefits

      Matcha is a type of green tea with great antioxidant power. Unlike other teas, it is powdered. Although matcha is popular in Japan, it actually originates from China, the birthplace of Camellia sinensis, better known as the tea tree.

      Ground tea was used by the Chinese during the Song dynasty (960-1279), but its use diminished over time. The custom of drinking powdered tea was kept alive by apprentices of Zen Buddhism, who traveled from Japan to China to train, and back to their monasteries, brought ground tea for their ceremonies and meditations.

      What began then as a ceremony typical of Buddhist monasteries in the 12th century escalated to the highest social classes of Japan in less than a century? Little by little, matcha was permeating all sectors of society until it became a common ceremony in the 16th century.

      The matcha tea ceremony in Japan

      In the 16th century, Sen no Rikyu – an emblematic figure in Japanese tea history – established the principles that govern the ceremony to this day: harmony, respect, purity and tranquility. For him, each ceremony was a moment “that should be treasured as it might never be repeated.” His teachings on the tea path were so relevant that they had a direct influence on other arts, such as architecture, garden design, calligraphy (shodō), the art of flower arranging (ikebana), among other practices.

      The cha-no-yu or chadō, as the tea ceremony is known in Japanese culture, can be performed alone, but it can also be a complete social event, lasting about four hours, and includes the consumption of frugal food or traditional Japanese sweets to accompany the consumption of matcha.

      In the West, there are more and more places where a Japanese tea ceremony can be appreciated. It is such a meticulous ritual that there are those who spend years studying it. In order to be invited to a formal ceremony, a minimum of knowledge about the postures, gestures and even phrases that are used in this event is required.

      How to prepare matcha?

      The search for a healthier lifestyle, focused on the well-being and the consumption of natural foods, caused matcha to undergo a second discovery, but this time in the West.

      Today, it is possible to have matcha the traditional way in coffee shops or tea houses, but you can also enjoy a latte version with plant-based milk. It is also possible to find it incorporated in ice creams, creams, cakes, pancakes or smoothies, to name a few preparations.

      Properties and benefits of matcha

      Matcha, like traditional green tea, is rich in L-theanine, an amino acid that encourages relaxation without causing drowsiness.

      In addition, although it has caffeine, it is absorbed into the body very slowly (between 6 and 8 hours), which generates a feeling of energy, but without the “crash” that coffee can cause in some people.

      It is also rich in catechins, a type of antioxidant that has been shown to be efficient in the oxidation of fats and in the prevention of diseases such as arthritis and some types of cancer.

      Matcha has a higher chlorophyll content than other teas. Chlorophyll, in addition to being responsible for the green color of plants, has detoxifying properties, making it very useful for releasing toxins from the body.

      What makes matcha so special?

      Although matcha comes from the same leaves from which traditional green tea is obtained and shares its properties, being processed in powder form, the content of antioxidants and nutrients is concentrated. On the other hand, when the strands are infused, although we obtain some benefits through the resulting drink, a part remains in the leaves.

      That’s why a cup of matcha can have up to 10 times more antioxidants and nutrients than a cup of green tea strands.

      How to prepare matcha?

      To prepare ground green tea in the traditional way, you only need to place a measure of matcha (a small teaspoon) in a bowl called chawan. Then, the hot water (80 ° C) is incorporated and it is beaten with a bamboo whisk.

      If you don’t have any of these elements, you can do the same procedure in a medium bowl or bowl and shake with a fork until the matcha dissolves.

      Another way to incorporate matcha into your daily routine is by adding it to your smoothies or cake, cookie, and pancake mix.

      How to recognize a quality matcha?

      Good matcha has to have the following characteristics:

      Intense green color: the greater the intensity of the color, the higher the chlorophyll content and the more tender the shoots that were collected at harvest. Therefore, matcha will have more antioxidants and concentrated nutrients.

      Texture: A lumpy matcha is a tea that has not been well processed. Well-ground matcha will have a nice texture to the touch.

      Origin: matcha, in principle, must be of Japanese origin. Currently, some tea-producing countries are growing and processing their own matcha, but the quality is far inferior.

      How to start meditating daily? Avoid these mistakes

      How to start meditating daily? Avoid these mistakes

      The decision to start meditating is a matter of a second. When we feel ready to enter this world, we will only have to inform ourselves, find a time where we have the tranquility to do ourselves and a place where we consider that we are not interrupted. Any time is suitable to meditate daily, as long as we are willing to do so and our mind is ready and free of any type of prejudice.

      Starting to meditate daily only a decision, desire and predisposition. We can all do it. Our western culture increasingly incorporates more elements within our reach so that everything unfolds easier for us: practice material, reading material, practice spaces, public talks and more.

      How to start meditating daily?

      There is no “instruction manual” on how to meditate. What there are experiences, those that can serve as a guide, both for simple aspects, such as wearing comfortable clothes and finding the right physical space and more sophisticated aspects?

      Next, we will provide you with a “step by step” for those adventurers who want to start. We remind you that, anyway, it is possible to do it accompanied by guided meditations that aim at the full concentration of our mind.

      1. Choose how long we want to meditate daily. This point is important above all so as not to exceed a time and delimit ourselves. We can start for 5 minutes, ten or fifteen, it depends on what we feel we need.
      2. Stretch our body, warm up our muscles. To feel more comfortable and relaxed, if we stretch our body, the sensation will be total.
      3. Sit in a comfortable position. We can test with the different variables mentioned above, depending on which one corresponds to our preferences.
      4. Close our eyes. This point is vital because it is the one that fully connects us with ourselves and will collaborate in our abstraction from reality and the daily life that happens to us.
      5. Follow our breath. Inhale and exhale continuously, helping to exercise our lungs and our entire respiratory system.
      6. Avoid thoughts. Whatever it is that interrupts us from full concentration on ourselves and the here and now. Reject everything that comes from the past and everything that tries to project a future.
      7. These could be called the basic steps, but there are also many variables to work on. Meditation can be practiced by repeating a mantra, visualizing an object, walking, concentrating on our body and visualizing positive thoughts or deeds.

      Everything we want to work on can be complemented by attending classes, learning about philosophy, sharing experiences with people who also practice it, listening to guided meditations. But, above all, trying to enrich our whole being and make it part of the present and its own facts.

      Common mistakes when starting meditation daily

      Although to be able to meditate as a beginner, there are not many necessary precautions other than the simplicity of being calm and comfortable. We will tell you the most frequent mistakes so that you can avoid them and live the experience to the fullest.

      Meditate in states of stress

      Meditation is a practice whose main tool is our mind and making us the owners of it. This means that our mental condition is very important when meditating. If we are in a state of intense nervousness or very stressed, being able to connect with ourselves can be very complicated, so it is recommended that we evaluate beforehand.

      Meditation for a long time

      Sometimes, especially being just started, it is not necessary to force ourselves to carry out a meditation for a long time when the really important thing is to connect from the place of quality. Oftentimes, intense but short-term meditation can be more effective than long ones.

      Meditate in an awkward or stiff position

      It is common for our imagination to associate a basic or unique posture for meditation, such as that of Buddha: the deity within Buddhism. The truth is that the overriding point related to meditation is that we feel comfortable and relaxed.

      Meditate with physical pain

      Sometimes strong physical ailments can disrupt the concentration needed to practice meditation. Meditating requires a lot of our predisposition and concentration and if our attention is focused on some discomfort, it will be very difficult to carry out the process.

      Meditate strictly following the directions

      Many times, our body cannot strictly follow those steps or indications that meditation proposes. It does not have to be a central concern that we cannot take some steps or cannot move forward. It is difficult to feel forced into a process that demands the most natural of ourselves.

      It is not identifying the best method that suits you

      Because it is an ancestral practice, over time, different types and techniques of meditation have branched out with the same base but different approaches. As each body is a world, not all methods can sit us in the same way. It is just about taking some time to relax, try and explore. Explore different options, such as Trataka, candle meditation, which helps you focus your attention.

      Don’t practice too much

      Always when we start something, the adaptation period is the most important and the success we achieve depends on our perseverance. If we manage to reserve a moment of our day within our daily lives, it will become easier as a habit or routine that will benefit us.

      Meditate after a big meal

      In order to carry out the meditation in an optimal way, it is convenient that it is not after having eaten too much, since all the attention that we will need will be concentrated on the digestive processes and we will not be able to be 100%.

      The comparison

      A common factor in all practices is comparing ourselves with the rest of the practitioners. If they are more advanced or can develop better, it is something that should not matter to us or generate anxiety because our body can handle different times than the rest. Not listening to your body. The gradual change that meditation exerts on us and our well-being deserves to be heard especially if we feel that something is wrong so much to consult.

      How to quiet the mind?

      How to quiet the mind?

      Did you know that Yoga can teach you to regulate your breathing and this is the first step in discovering how to influence other body’s essential functions that operate involuntarily? In this article, we explore how our nervous system works, the origins of anxiety, and how breathing techniques help you control it.

      How to quiet the mind?

      Anxiety is a disease that affects many more people than you think. It is a disorder that occurs more frequently in the Western world and can affect one in ten people. The world health organization reports that between 1990 and 2013, the number of people with depression or anxiety increased by about 50%, from 416 million to 615 million. This means an increase of 200 million in 23 years.

      To understand anxiety, we need to know a little about how our nervous system works. In the same way that we have a Circulatory System, we have a Nervous System. It is like the electrical wiring inside our body.

      The Nervous System is one of the most important systems in the body. It has multiple functions based on receiving and processing information from both the environment and the interior of the body to regulate the functioning of other organs and systems. This can be done either by direct action or by supporting the endocrine system, which regulates the secretion of different hormones.

      In turn, a division is established between the Voluntary Nervous System and the Autonomous Nervous System. Within the Autonomous System is the Sympathetic Nervous System.

      When we have anxiety, the Sympathetic Nervous System is activated. In the brain, we have a kind of threat detector. Before any perception of danger, this system is activated that prepares our body to face it. It is a survival mechanism, which allows us to flee, freeze or attack if we find ourselves in a situation of real danger. For our ancestors, all these symptoms were activated when seeing a predator, for example. Now, a call from your boss can also trigger the same symptoms.

      When does anxiety occur?

      What happens in our body if there is no real danger, but we begin to worry or anticipate negatively about certain events in the future? What can I do to change it?

      In this case, although there is no real danger and our body does not need to flee from anything or attack anyone, the brain also interprets that there is danger and activates the physiological mechanism that we have for dangerous situations. Like when there is a real danger, our body begins to work faster than normal: the heart beats faster, we breathe faster, the muscles tense, you already have an idea of ​​everything that happens in our body.

      But since we do not have to run away from anything, we can simply be on the sofa in our house or doing the tasks of daily life. Without even realizing it, only with our worries we activate the alarm system in our body unnecessarily. All that unnecessary excess tension is what translates into our body as anxiety.

      We all need a little stress for survival: it helps with memory, alertness, and caution. But if it repeatedly occurs in life situations that are not alert or flee, these symptoms already become an anxiety disorder.

      Hormonal reactions

      In a stressful situation, our body produces a hormone called Cortisol that unleashes everything described above.

      As a counterpoint to Cortisol, there is another hormone called Oxytocin, which is produced in pleasant and very diverse situations, such as a massage, a conversation with a friend, sexual relations, a hobby that produces pleasure, when we laugh, or when we do Yoga.

      Oxytocin relaxes us and increases our self-esteem and helps us connect with the people around us. It helps us reduce our levels of stress and anxiety. Being relaxed in a group and laughing relaxes the muscles, and we are more open to interacting with others.

      Yoga to control anxiety

      In the ancient foundational texts of Yoga says that Yoga is the cessation of the fluctuations of the mind. The key to quieting the mind is breathing, which in turn is one of the most powerful tools in Yoga. The techniques for conducting or controlling the breath are called Pranayama. Through these exercises, we can bring the mind and body to states of calm and tranquility.

      Anxiety with fear is one of them is reflection. When we feel anxiety, we cannot make any constructive decisions. These are the times when we can apply yoga breathing techniques.

      All humans can temporarily cancel the autonomous function of respiration. In this way, we can speed it up, slow it down or retain it. Through Pranayama, which is part of the practice of Hatha Yoga, it is possible to use the breath to influence the physical and mental state in moments of anxiety or panic attacks. These breathing exercises are practiced during yoga classes to later perform them in daily life before an event that can produce anxiety, nerves, terror, fear, restlessness, despair or panic.

      The power of the mind

      On the other hand, some studies show that if you believe that you can change your health situation, there is a greater chance of being healed. By giving up and believing that nothing can be done, there is a greater casuistry of illness or mortality.

      This corresponds to the Buddhist thought “You Believe What You Believe.” It is important to know that we can change our thoughts for better health and have the tools to do so.

      Both the physical exercises (Yoga, taichi, walking, dancing) and the pranayama exercises taught in Yoga lead us to a state of pleasure, tranquility and well-being. This shows us that anxiety is not an indomitable monster but that we can make friends to accompany us in the necessary moments and do not overwhelm us in unnecessary moments.

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