Embodying Fluidity In Yoga

Though the end goal of yoga is not a physical pose, our asana practice serves as a vehicle for us to explore deep within ourselves. Creating an intention at the beginning of class is a great way to facilitate this inward exploration.

Often, a dedication is made to a certain person or concept to concentrate your efforts on throughout the class. Next time you are looking for some inspiration in your practice, turn your focus to your movement quality. Most applicable to a vinyasa style class, I often try to embody the quality of fluidity. This places more emphasis on transitions between postures and can transform how you approach your practice.

Tips to Keep in Mind

1. Focus on synchronising breath and movement, which is a key concept in vinyasa yoga. This synchronisation creates a rhythm for your body rather than a stop and start feeling. Even in static holds, the ebb and flow of a steady breath keeps the rhythm and movement alive.

2. Use ujjayi breath, an oceanic breath that has a sound reminiscent of crashing waves. This imagery can help you tap into the fluid quality of water and imagine your body in a more liquid state. The audible quality of ujjayi also serves as a reminder of the internal rhythm you have created. For ujjayi, breathe in and out through your nose with a constriction in the back of your throat, creating a “HA” sound through sealed lips.

3. Move quietly. Make every movement purposeful, placing each foot and hand carefully to articulate the bones of your entire body. This will develop more control and ultimately be kinder on your body.

4. Create resistance. Imagine you are moving through molasses so that each part of your body is placed with intention in the space. Each movement becomes purposeful and more muscles will be activated.

Why Fluidity?

Fluidity suggests ease and softens the edges of your movement. It is kinder to your joints and increases body awareness. A rhythmic practice will calm your mind and transform your practice into a moving meditation.

Original Article - Sivana Spirit

STUDY: THE EFFECT OF YOGA ON STRESS, ANXIETY AND DEPRESSION IN WOMEN

Most of us have heard in recent years how yoga can help reduce feelings of stress, anxiety and depression in our life. In recent decades, several medical and scientific studies on yoga proved it to be very useful in the treatment of some diseases. This study was conducted to investigate the effects of yoga on stress, anxiety, and depression in women with a mean age of 33.5 ± 6.5 years after 12 yoga classes.

Before each participant started integrating Hatha yoga into their lives, they each completed the DASS-21 (Depression Anxiety Stress Scale-21) questionnaire to assess their current mental health. The women then participated in 3 Hatha yoga training sessions per week for 4 weeks. At the end of the 12th session, the questionnaire of DASS-21 was again completed by the participants. It was found that the difference between the mean scores of depression, anxiety, and stress before and after 12 sessions of regular Hatha yoga was statistically significant with an overall decrease in the participants depression, anxiety and stress.

This controlled study continues to show that yoga can be used as a complementary medicine to reduce feelings of anxiety, depression, and stress. Increased stress, depression and anxiety are unfortunately features of our modern lifestyles. Due to the adverse effects of drugs in the treatment of anxiety and depression, and in some cases their lack of effectiveness, researchers have been seeking nonpharmacological and non-invasive treatment for these disorders. Yoga exercises helped improve the variables of self-description, psychological status, and the quality of life. Research suggests that yoga as an intellectual and mental exercise, improves the feeling of health in individuals.

Furthermore, yoga can improve some of these psychological conditions for monitoring and managing stress and negative emotions, increase positive emotions, and help mental balance in individuals.

Due to the effective role yoga has on reducing stress, anxiety, and depression, practicing yoga will only help improve your mental health. Step onto you mat at one of our studios today to experience these benefits for yourself.

Study - NCBI.NLM.NIH.

YOGA BENEFITS BEYOND THE MAT

Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even on Bondi Beach on a busy day. Yoga provides many other mental and physical benefits. Some of these extend to the kitchen table.

Keep reading to see how Yoga’s benefits extend beyond the mat. 👇

Types Of Yoga

There are many types of yoga. Hatha (a combination of many styles) is one of the most popular styles. It is a more physical type of yoga rather than a still, meditative form. Hatha yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series of asanas (yoga postures), which end with savasana (a resting period).

The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this "edge," the focus is on your breath while your mind is accepting and calm.

A Better Body Image

Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.

Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.

Becoming a Mindful Eater

Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself.

Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person's life.

Researchers describe mindful eating as a nonjudgmental awareness of the physical and emotional sensations associated with eating. They developed a questionnaire to measure mindful eating using these behaviours:

• Eating even when full (disinhibition)

• Being aware of how food looks, tastes and smells

• Eating in response to environmental cues, such as the sight or smell of food

• Eating when sad or stressed (emotional eating)

• Eating when distracted by other things

The researchers found that people who practiced yoga were more mindful eaters according to their scores. Both years of yoga practice and number of minutes of practice per week were associated with better mindful eating scores. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savour each bite or sip, and note how food smells, tastes and feels in your mouth.

A Boost To Weight Loss and Maintenance

People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.

Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.

Enhancing Fitness

Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.

Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.

Cardiovascular Benefits

Several small studies have found yoga to have a positive effect on cardiovascular risk factors: It helped lower blood pressure in people who have hypertension. It's likely that the yoga restores "baroreceptor sensitivity." This helps the body senses imbalances in blood pressure and maintain balance.

Another study found that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications. Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits.

Before you start a new exercise program, be sure to check with your doctor.

Researchers are now also studying how yoga can help people with depression and arthritis, and even improve survival from cancer.

Yoga may help bring calm and mindfulness to your busy life, so book in with us to start experiencing these benefits and the feelings of calmness & happiness for yourself!

Original Post – Harvard Medical School

Benefits of meditation before bed

If you don’t have the get up and go to start a morning mindfulness practice, consider meditating before bed. Meditating in the evening is a great way to unwind after a long day, calm the mind, reflect on what happened during the day, and let go of the day’s stresses and worries. It gives us a chance to clear our minds of any lingering thoughts or feelings that may have been triggered by the day. It also gives us a chance to connect with ourselves, to reflect on what we did well during the day and what we might want to improve upon next time around. Most importantly, meditation before bed helps us fall asleep faster and get better rest. Discovering the top reasons to meditate before bed might give you the motivation you need to establish a mindful evening routine.

1. Better sleep

If you struggle to fall asleep at night, meditating before bed may help you get some much needed rest. Research shows that a regular practice of meditation can improve sleep quality and duration by helping us to relax, destress and unwind. Practicing meditation before bed can improve sleep quality by reducing worry, anxiety and chronic pain.

Several minutes of meditation can induce a relaxation response in the body, which triggers the parasympathetic nervous system to produce melatonin, a hormone that promotes sleepiness. Melatonin production peaks about an hour before we actually fall asleep, so practicing meditation right before bed can help us fall asleep faster and enjoy deeper, more restful sleep.

2. Soothes away stress

Meditation helps reduce stress and anxiety. When we feel stressed out, our bodies release adrenaline, cortisol, and other hormones that prepare us to fight or flee. When we stay stressed out for long periods of time, our body releases even more stress hormones, causing us to feel tired and anxious. An evening meditation practice is perfect for stress management, as we are often the most stressed at the end of the day.

Meditation helps to relieve stress by focusing the mind and calming the nervous system. Studies show that regular meditation decreases cortisol levels (a hormone associated with stress) and increases alpha brain waves (the relaxation state). By reducing stress through meditation, we can calm our nervous system and restore our energy levels. We can also focus more clearly and effectively during stressful situations.

Stress hormones cause us to act quickly and aggressively—sometimes against our own best interests. But meditation teaches us to notice and let go of those feelings before they escalate. When we meditate regularly, we train our brains to recognize when we’re feeling stressed and to help us relax instead of react. We also get the added benefit of reducing our risk of heart disease, diabetes, high blood pressure and other health problems associated with chronic stress.

3. Improves mood

When we’re stressed out, our emotions tend to run hot and fast. We are most likely to feel stressed out at the end of a frantic work day. An evening meditation practice can help clear out the stress of the day and bring you back into balance. Meditation also encourages more empathy, kindness, and compassion towards yourself and others. It helps you see things as they really are, without judgement, and allows you to respond to them with greater wisdom and understanding.

A regular meditation practice can create a kind and compassionate perspective of the outside world. When you meditate regularly, you’re able to control your emotions and respond to stressful situations more effectively. You may find yourself experiencing more positive emotions, such as joy, gratitude, and love, which will naturally lead to more positive interactions with others. In addition, you may notice that you have fewer negative thoughts about yourself and others, and feel better equipped to deal with difficult situations when they arise.

4. Strengthens relationships

Meditation teaches us to live from a place of non-judgment. It helps us to see ourselves as others see us, and to understand that there is no one right way to be. In meditation, we learn to accept ourselves and our experiences, including those that may seem negative or difficult. This acceptance allows us to open our hearts to others and to feel more compassion for them.

Meditation has been shown to better our ability to relate to others, by boosting the ability to identify and express emotions and by the regulation of anger and other negative emotions. It also helps us become more emotionally stable, which makes us less susceptible to being swayed by negative people around us.

Meditation can help you build stronger relationships with those closest to you. When you feel calm and relaxed, you tend to speak up more often and share your feelings. Studies have found that regular meditation can increase oxytocin (the “cuddle” hormone). Oxytocin makes us happier and calmer, and reduces aggression. Since we spend most of our weekday time with our partners in the evening, it is ideal to carve out some meditation time before interacting with your friends and partner at night.

5. Boosts creativity

Creativity is often thought of as a trait that only artists possess. However, research shows that creative thinking can benefit anyone. A study investigated the impact on creativity of two different types of meditation: focused attention (FA) and open monitoring (OM). They found that OM meditation was associated with enhanced divergent thinking, while FA meditation did not have any significant effects. This suggests that there may be something about the openness of OM meditation that makes it particularly effective for promoting divergent thinking–a type of thinking that allows the creative generation of many new ideas. If you spend weekday nights on creative projects, then consider adding an open monitoring meditation to your evening routine.

6. Relieves pain

Meditation has been used effectively against pain. A large meta-analysis of nearly 3,500 studies found that meditation was associated with lower rates of chronic pain. It also found that people who meditated were better able to cope with pain than those who didn’t. In fact, the researchers found that people who meditate experience less pain overall.

Mindfulness teaches you to step back from thoughts and feelings, which can then influence how you respond to pain. Meditation can help you manage pain through its effects on the mind.

7. Improves memory

Neuroscientists have shown that eight weeks of consistent mediation practice can literally change the brain. As we grow older, an area in the frontal cortex that is associated with memory and decisions shrinks in size. Research has shown that meditation slows down—and can possibly reverse—changes in the brain due to ageing. Researchers believe this is because meditation increases blood flow throughout the body, especially in the hippocampus area of the brain.

8. Encourages self care and insight

Meditation helps us to clear our minds, which allows us to focus on what matters most. It also gives us the opportunity to prioritize and practice self-care. When we meditate regularly, we become better able to manage stress, anxiety, depression, and insomnia. We can also use meditation as a tool to reduce pain, improve sleep quality, and increase overall well-being. As our awareness increases, we can learn to better take care of ourselves and know what is best for our wellbeing.

Meditation helps us slow down enough to notice what’s happening around us, whether it’s a thought, feeling, or physical sensation. It allows us to pay attention to the present moment without judgment or distraction. This practice gives us the opportunity to observe our thoughts and feelings as they arise, which helps us gain insight into ourselves. An evening meditation practice is perfect to encourage self-reflection and introspection at the end of your day.

9. Enhances willpower and self-discipline

Meditation develops the mental discipline needed to avoid bad habits. It can give you the strength to resist temptations and urges, such as smoking, drinking alcohol, eating junk food, etc. This is especially helpful at the end of your day when you have less energy to resist these unhealthy behaviors. Improved will power means that you are less likely to engage in self-destructive behavior and have the strength to create and maintain new healthy habits.

Meditation helps us to step back from the thoughts that can drive us to act impulsively and stay focused on what matters. It teaches us to become aware of our own impulses and emotions, and to recognize when they arise. It gives us the opportunity to pause before acting, to consider whether we really want to take that action, and to choose instead to do something else.

10. Reduces anxiety and depression

Meditation increases your emotional well- being, refocuses your attention, and reduces the negative thinking that can fuel depression and anxiety. Mindfulness practices also improve stress reactivity and coping skills, which can help ease the negative impact of these thoughts.

A meta-analysis of randomized controlled trials found that meditation may help ease high anxiety. Other research has shown that 8 weeks of mindfulness practice helps reduce anxiety symptoms in people who have Generalized Anxiety Disorder (GAD). This is important because GAD is often associated with chronic worry and rumination, which can lead to increased anxiety.

11. Improves self-confidence

Through daily practice, you can build a stronger sense of awareness, vitality, and positivity into your life. You can also practice noticing when you’re thinking about something that isn’t serving you well, whether it’s a relationship, a job, or anything else. When you catch yourself doing this, you have the opportunity to pause and ask yourself what you’re really feeling. Then, you can choose to either let those feelings go, or take action to change them.

You may notice that when you feel yourself slipping into negative thoughts about yourself, you can catch yourself before they become ingrained habits. You can also use these moments as opportunities to remind yourself of who you really are—a person who has strengths and qualities that make you unique and valuable.

Meditation builds your resilience by filtering out the negative self- talk that often clouds our true self and reenforces a negative self image. You can experience a greater sense of awareness and vitality in your practice, which will naturally boost your confidence. This boosts your self-esteem and helps you feel better about yourself.

Why evening meditation is important

Meditation has been found to have a wide range of benefits; however, the time at which you choose to meditate has a role to play in how much you benefit. Meditation can be practiced at any time of day, but meditating before bedtime is best for people with busy lives or if you struggle with getting a good night’s rest. You can greatly benefit from dedicating as little as five minutes at the end of your day to quiet your mind and reflect on the stillness this practice brings.

A consistent morning meditation practice calms the mind and allows us to gain greater insight into life’s important lessons. One of the great things about yoga and meditation is that they’re endlessly adaptable to individual needs and lifestyles. There are many different meditation techniques you can explore and implement at the start of your day to boost your sense of wellness, reduce your levels of stress, and increase your energy levels.

It’s important to note that meditation isn’t a quick fix. You need to dedicate time to practicing it regularly. But once you start meditating, you won’t want to stop!

Breathwork for Beginners

You take about 23,000 breaths every day. How many of them do you consciously think about?

Take a moment right now to notice your breath.

Is it deep or shallow? Are you breathing into your chest, belly or back? Did you instinctively breathe deeper the moment you brought your attention to it?

That is a clear example of the power of breathwork. As we move through the routine of daily life, most of us breathe into the chest with short, shallow breaths. What we don’t realize is that breathing from our chest signals to our body that we’re stressed. By spending time focusing on deep, long, full breaths, we can activate our parasympathetic nervous system and oxygenate the body, contributing to a more relaxed, peaceful way of moving through the world. 

What is pranayama?

In Sanskrit, pranayama is made up of “prana,” meaning life force, and “ayama,” meaning lengthen. Therefore, pranayama is not the practice of breath control, but the practice of controlling your prana, or life force, through the power of breath. 

It is said that the most important part of your physical yoga practice is not the poses, but the breath. The way you breathe in yoga matters. Since your inhales and exhales happen naturally, you probably don’t spend much time thinking about your breath. But bringing attention to the way you breathe in yoga and in your life is one of the best things you can do for your mental, physical, and emotional wellbeing.

In yoga, breathwork - the practice of bringing attention to your breath - offers a chance to clear the mind, purify the body, and balance the flow of energy within. And the best part is: anyone can do it. All you need is time, intention, and guidance to feel the effects of this powerful practice on your life.

The Benefits of Yoga Breath Exercises 

In yoga, it is thought that the mind, body, and breath are connected. Think about what happens to your body when you’re stressed or anxious: your heart beats faster, your blood pressure rises, and you’ll start to take fast, short breaths. Just as your state of mind can influence your breath, your breath can influence your state of mind. Taking time to focus on your breath can calm your nervous system, improve your digestion, and aleve suffering in a variety of ways. 

Practicing breathwork has been scientifically proven to have an effect on the heart, brain, immune system, and digestive system.

Studies have shown that practicing yoga breath can:

• Effectively treat depression, stress, anxiety, and PTSD

• Improves mental focus and reduces brain fog

• Help with emotional regulation

• Lower cortisol levels in your body (your body’s main stress hormone)

• Lower and stabilize blood pressure

• Boost the immune system

• Help you get a good night’s sleep

• Increase oxygen levels in the body

• Improve core strength

• Manage poor digestion and improve symptoms of IBS

Does when I inhale and exhale really matter?

In short, yes. 

Breathing changes the shape of your body. When you inhale, your diaphragm and pelvic floor descends to make space for the expansion of your lungs. At the same time, your ribs and sternum lift up and out to allow the belly to expand. When you exhale, your diaphragm and pelvic floor ascend to expel air while your chest and ribs move inward.

Your yoga instructors tell you when to inhale and exhale based on what best facilitates different types of poses in your body. Experienced yoga teachers will intelligently sequence yoga breath with movement so that you inhale during poses that open the frontline of the body, and exhale during poses that compress the frontline of the body. 

Why do yoga instructors always remind the class to breathe?

While it can sound like a broken record, a yoga instructor who consistently brings attention to your breath understands the connection between asana (poses) and prana (breath). 

We all have a tendency to hold our breath in difficult moments. During a challenging yoga practice, you may naturally hold your breath, which will make it difficult to hold poses. Deep, intentional yoga breathing has a calming effect on the body. Focusing on the quality of your breath while you practice will also improve your focus, mental clarity, and mind-body connection.

When to breathe in yoga:

As a student of yoga, it can be difficult to know when you should inhale and when you should exhale. If you find that you’re constantly on a different breathing rhythm than your instructor’s cues, it may help to understand what poses correlate with breathing in and out. 

In general, you will inhale for:

• Backbends and heart openers

• Poses where you lift, like Mountain Pose and Crescent Lunge 

• Spine lengthening cues

• Transitions where you re-engage, extend, and prepare

In general, you will exhale for:

• Forward folds and surrender poses

• Spinal twists, like Revolved Crescent Lunge

• Side bends

• Transitions where you release, surrender, and softening
  

What is the yoga breath called?

While there are a variety of yoga breath exercises practiced in yoga, the term “yoga breath” usually refers to ujjayi pranayama, also known as the victorious breath or ocean breath. This is the type of breathing you’ve probably encountered in vinyasa classes, where it’s used to bring power and focus into the body.

Ujjayi pranayama is practiced by inhaling and exhaling through your nose while slightly constricting the back of your throat to produce a gentle sound like an ocean wave. When you breathe through your nose, your perceived exertion during exercise is lessened, making your workout feel less difficult. But studies have also shown ujjayi pranayama can increase oxygen consumption in the body by as much as 50%.

Next, we’ll explore Ujjayi pranayama as well as other yoga breath exercises you can do to clear your mind, feel present, and deepen your yoga practice.

Ujjayi Pranayama  - Victorious Breath in yoga

Sometimes called in yoga “ocean breath,” Ujjayi pranayama is a yoga breath exercise practiced throughout asana to bring power and focus into the body. Practice it by inhaling and exhaling through the nose while slightly contracting the back of your throat. The breath should sound like oceanic white noise. 

Yogic Breathwork Contraindications

You should not practice breathwork on your own if you:

• Are pregnant 

• Have a history of aneurysms

• Have uncontrolled hypertension, epilepsy, or seizures

• Have high blood pressure or cardiovascular problems

• Have vision problems or a panic disorder

• Take heavy medication

• Recently underwent surgery 

• Are healing from a recent physical injury

Heart Opening Yoga

Work from your heart, not your brain to create harmony” - BKS Iyengar

Backbends are often referred to as ‘heart opening’ poses and their many benefits are pretty clear. Physically – they stretch the hips, open the shoulders and chest, build strength in the legs, arms and back muscles and can even alleviate back and neck pain. Mentally and emotionally they invite courage and vulnerability, help us to face fears and remain calm in the face of difficult situations.

How many times in yoga class have you been told to open your heart, lift your heart, or draw your heart forward? This is a very common cue indicating students should drop their shoulders away from their ears, lift their chest, and bend through the thoracic spine. Including backbends in your practice encourages an even deeper physical opening of the chest and heart center. They also elongate the spine; release tension and stress from the neck, shoulders, and back; create space for the lungs and deeper breaths; and energize your practice, body, and mind. In addition to backbends, focusing on love and gratitude while practicing will open your emotional heart. Opening the heart teaches us to be humble, vulnerable, and lead with our hearts in both practice and life.

Explore the following yoga practices to open your heart, cultivate gratitude and bring more love into your life:

Set up your practice space

Use colors, stones, and essential oils related to the heart chakra in your yoga practice space and on your body. The heart chakra is located in the physical heart and governs love, kindness and compassion. It’s represented by the colors green and pink, the stones rose quartz and watermelon tourmaline, and essential oils of rose and jasmine.

Body Scan

Begin your yoga or meditation practice with a body scan. Sit in a comfortable seated position and check in with your posture. Is your chest collapsed or lifted? If your chest is collapsed, you are physically protecting your heart. Lift the chest and open the shoulders to bring the heart to the front. Then rest one or both hands on the heart. Leave them there for a few deep breaths. Note how this feels.

Breathe into the heart

Focus your breath work on your heart. Imagine you are breathing from the heart and into the heart. Feel the chest rise and fall with your breath. Again take note of any feelings that arise.

Mudras

A mudra is a gesture or seal that channels our life force. Incorporate mudras into your practice to energize the heart. To practice Anjali mudra, bring the palms together at the heart and press the thumbs into the sternum. Use Anjali mudra at the beginning of practice while seated and in Mountain pose (Tadasana). As you grow comfortable with the mudra, use it with different poses throughout your practice.

Mantras

Use a mantra during your practice. The mantra for the heart chakra is “yam” pronounced similar to “young” or in English, “I love.” If using “I love,” think “I” as you inhale and “love” as you exhale.

Bring gratitude into your practice

Lasting, loving relationships are significantly influenced by expressions of gratitude. According to a study published in 2014, gratitude is what holds two people together. The study reported that after expressions of gratitude, participants reported feeling more loving. Gratitude also increases feelings of happiness and well-being. Practice gratitude on the mat to get comfortable expressing thanks to your loved ones. Think of three things you are grateful for at the start or end of your yoga practice.

Asana

When practicing heart opening backbends, it is important to maintain balance by using counterposes. After any deep back-bending yoga pose, neutralize the spine with a simple twist and then counter with a forward folding pose. Backbends energize and physically open, expand, and lift the heart. Forward folds give your heart a chance to recharge and rest. Begin with gentle backbends such as Dog Tilt pose (Svanasana), Cobra pose (Bhujangasana), or Bridge pose (Setu Bandhasana). For a deeper backbend try Camel pose (Ustrasana) or Upward Bow pose (Urdhva Dhanurasana). These backbends bring the heart above the head. This is a physical representation of following or leading with your heart. For more specific asana recommendations, try this heart-centered sequence.

Heart Meditation

Close your practice with a heart-centered meditation. This can be as simple as breathing into the heart and using the mantra “I love” as mentioned earlier. You may also incorporate a mudra here, such as Anjali mudra.

Take any or all of these recommendations and mix them into your daily practice. As you move from your mat and through your day, come back to your intention of love and gratitude.