Morning Yoga Stretches To Wake Up

Most people nowadays resort to yoga for health reasons, as well as health benefits. Yoga has been found to be a brilliant way of stretching out the pains and aches of one’s body, staying fit, and getting focused. Yoga stretches also provide a means to relax and let out stress, reduce muscle pains, increase flexibility, and center the mind. There are various yoga stretches for stress relief, yoga stretches that one can do at work, and even yoga stretches while watching the television. Here are two basic yoga stretches that one can do to start the day right:

These stretches are an easy and gentle way to start the day, as waking up every morning can usually be a tough part. These yoga stretches can help one focus, get energized, and relaxed. Before starting any of the stretches, begin with slowly inhaling and exhaling for a few minutes, then breathe and relax within the poses.

Spinal Stretch

Credit: medical news today

Sit cross-legged on the floor, press the sit bones to the floor, lengthen the spine, and reach up with the head’s crown. Maintain both sitting bones flat on the floor while performing the stretch. Put the left hand on the right knee, then inhale and stretch the spine. Exhale, then do a right twist, breathe, then return to center position, switch sides and do again.

Cat Tilt

Credit: hips.hearstapps.com

The position is done like that of a cat, with all four (both hands and both knees) onto the floor; the wrist should be under the shoulder and the knees under the hips. Stretch the spine, reaching the head’s crown towards the wall in front, and the tailbone toward the wall behind. Deeply inhale, then exhale and round the back up in the direction of the ceiling, drawing the chin in the navel’s direction. At the next exhale, arch the back, dropping the belly in the direction of the floor, lifting the collarbones and sit bones, at the same time as gazing up to the ceiling; the sequence should be done three times.

The benefits of yoga stretches done first thing in the morning have been positive for a lot of people, and have helped most practitioners with their waking problems, as well as starting their day healthily and energetically, bringing more positive attitude throughout their day, both at work and at home, at the same time as building a healthy daily habit.

Yoga Benefits For Kids

In today’s busy world, children are going through a lot of pressure and stress. They go to school and engage in different school activities, and after classes they go home usually with homework. They play video games and certain competitive sports, and with busy parents and schedules, they are often left unnoticed and ignored.

We commonly don’t think of those factors as stressful for children, but although we usually don’t notice that fact, the truth is that they are more often stressful than what we can possibly realize. So to help our children cope with such situations, you can help by enrolling them in yoga classes.

Yoga for kids has actually been around for a number of years now. They are taught in schools and at home knowing that yoga can help kids attain better health and well-being. Yoga for kids is also deemed great for relaxation, allowing the kids to feel better after a tiring day at school. Much to your surprise, many believe that yoga for kids can promote a strong sense of self-esteem and awareness of the bodily functions even at their early age. This is considered by most yogis and parents as a great gift for children.

There are many reasons as to why yoga for kids is highly recommended by thousands of people in the world. Another great reason for the continued appreciation for the practice is that yoga for kids is taught in a way that all the best things in a child’s life is incorporated, including games, language, music, storytelling, and other crafts. The children are also taught to recognize certain things in this changing, including plants and animals, which are usually incorporated in the exercises.

More to that, yoga for kids is taught knowing that children of all ages love to talk and move. This is what basically happens in the actual practice. For instance, the children are encouraged to take the roles of animals, flowers, trees, and even warriors. These moves, however, are shown through poses. The materials are just used as a form of inspiration, and it is nice to know that all of these are taught to show off the real purpose of yoga, which is expression and oneness.

Today, knowing all the benefits of the practice, yoga for kids is highly performed anywhere in the world. Several organizations have in fact emerged holding the principles of yoga for kids, and with more and more organizations coming out, many have seen the practice to reach the peak of popularity few years from now. This, of course, is great news for kids and parents as well.

Chocolate Chip Cookie Dough Bars

Credit: ohsheglows.com

Ingredients
raw cashews
medjool dates
vanilla extract
water
fine sea salt
non-dairy chocolate chips

get the full recipe here

Bean and Vegetable Chilli

Credit: bbc.co.uk

Ingredients
coriander
paprika
cumin
onion
garlic
celery
fennel
carrot
button mushrooms
red chili
fresh ginger
red pepper
rapeseed oil
sea salt
flageolet beans
basmati rice
bay leaf
tomato puree
piquillo peppers
chopped tomatoes
red kidney beans
brown sauce
vegetarian Worcestershire sauce

Get the full recipe here

Creamy Vegan Bean and Aubergine Casserole

Credit: laurencariscooks.com

Ingredients
Aubergine
Cannelini Beans,
Chickpeas (drained and rinsed
dried Chilli Powder
Smoked Paprika
Tomato Paste
Chopped Tomatoes
Tahini
Salt and Pepper to taste

get the full recipe here

Pumpkin & Oat Breakfast Bars

Credit:nirvanacakery.com

Ingredients
pumpkin puree
medjool dates
coconut oil
gluten free oats
desiccated coconut
baking powder
cinnamon
cardammon
ginger
cloves
sea salt
walnuts
pumpkin seeds


Get the full recipe + measurements here

Vegan Sloppy Joes

Credit: happykitchen.rocks

Ingredients
olive oil
onion
green bell pepper
jalapeno
garlic
spring onion
tempeh
water
marinara sauce
apple cider vinegar
maple syrup
mustard
smoked paprika
garlic powder
salt
black pepper
hamburger buns
lettuce

Get the full recipe + measurements here

Teriyaki Glazed Tofu Steaks

Credit: onegreenplanet.org

Ingredients
ginger
garlic
lemon juice
maple syrup
soy sauce
rice vinegar/apple cider vinegar
Dijon mustard
corn starch
extra firm tofu

Get the full recipe + measurements here

Vegan Shepherd's Pie

Credit: jamieoliver.com

Ingredients
Maris Piper potatoes
dairy-free margarine
sweet potatoes
onions
garlic
carrot
celery
coriander seeds
olive oil
fresh thyme
chestnut mushrooms
sun-dried tomatoes
red wine
vegetable stock
lentils
chickpeas
parsley
rosemary
lemon
breadcrums

Get the full recipe + measurements here

Wholewheat Maple Cinnamon Buns

Credit: jamieoliver.com

Ingredients
unsweetened almond milk
active yeast
maple syrup
ground flaxseed
coconut oil
wholegrain flour
plain white flour
ground cinnamon
pecan nuts
medium bananas
medjool dates
icing sugar

Get the full recipe + measurements here

Vegan chocolate, cherry & honeycomb parfait

Credit: jamieoliver.com

Ingredients
dark dairy free chocolate
almonds
dairy-free margarine
glacé cherries
dried cranberries
vegetable oil
granulated sugar
golden syrup
bicarbonate of soda

Get the full recipe + measurements here

Vegan Nut Roast

Credit: jamieoliver.com

Ingredients
pine nuts
linseed
sunflower seeds
unsweetened chestnut puree
gluten-free vegetarian suet
maple syrup
chestnut mushrooms
rapeseed oil
baby leaf spinach
black pepper
avocado
silken tofu
ground nutmeg
lemon juice
sweet potato
olive oil

Get the full recipe + measurements here

Deconstructed Enchilada Power Bowl

Credit: fullofplants.com

Ingredients
brown rice
green lentils
water
black beans
tofu
maple syrup
soy sauce/tamari
chilli powder
almond butter
onion
 garlic
tomato sauce
cumin
oregano
apple cider vinegar
nutritional yeast
salt
avocado

Get the full recipe + measurements here

Hawaiian BBQ Tofu Bowls

Credit: fitmittenkitchen.com

Ingredients
extra firm tofu
uncooked quinoa
barbecue sauce
Oil
bell peppers
zucchini
red onion
pineapple

Get the full recipe + measurements here

Veggie-Filled Greek Hummus Power Bowl

Credit: peacefuldumpling.com

Ingredients
kale
cucumber
cherry tomatoes
kalamata olives
bell peppers
parsley
hummus
tofu
lemon
red onion
Himalayan salt
black pepper

Get the full recipe + measurements here

7 Proven Benefits of Green Tea

Photo credit: unsplash.com

Made from Camellia sinensis leaves, this delicate tea is lightly steamed and then dried. Green tea is rich in catechins, an antioxidant. 

So here are 7 benefits of Green Tea

Anti-allergy properties for example studies that it can help reduce the symptoms of eczema.

Can help prevent the breakdown of collagen and cartilage which protect our bone joints, so it is a natural treatment for arthritis. 

If you are looking to cut down on the caffeine, then you could try switching to green tea instead. Keep your caffeine down and stay hydrated

Since green tea is rich in antioxidants, studies have found that consumption of green tea may help reduce the chances of cancer, such as Colorectal and Breast cancer. 

It helps the body to burn fat by thermogenesis and fat oxidation. 

It may help to protect your skin against and make it more resistant to ultraviolet lights, slowing down the appearance of wrinkles. (This is not an excuse to skip the SPF, though)

If you want to have the very best of green tea, then pick up Matcha green tea. Matcha green tea has a more concentrated form of antioxidant, because it is made from the actual leaves which are ground down. 

How To Use Meditation To Relieve Stress

Meditation is a form of alternative medicine that promotes relaxing and mental calmness through the use of controlling or suspending thoughts for a certain period of time. Since meditation involves physical and mental relaxation, it's a great way to relieve stress.

When some people hear about meditation as a way to relieve stress, they laugh and think it's a bunch of baloney. They think that meditation is not a viable solution to eliminating stress. But research has shown that meditation works and is a practical technique for stress management.

The most notable research on meditation's usefulness in relieving stress was done in 1968 by Dr. Herbert Benson of Harvard University. He conducted a series of experiments on popular meditation techniques and published his findings in the book "The Relaxation Response." He discovered that meditation has a "real effect on reducing stress and controlling the fight-or-flight response." Dr. Benson wrote that meditation increased the skin's resistance to damage or infections, slowed the heartbeat and breathing rate, and reduced oxygen consumption.

Meditation is all about consciously relaxing your mind and body for a period of time. Meditation means that you need to focus inwardly so that your mind is basically so busy concentrating on your breathing and body that there's no time to think about the events that are causing you stress.

The act of meditation is actually quite simple to do. Meditation does not require you to be a mystic or to be spiritual. Meditation is something that anyone can do almost anywhere.

When you prepare yourself for meditation, be sure to set aside a certain amount of time where you're guaranteed not to be interrupted. Meditation doesn't require hours of practice at a time for it to be effective. You can practice meditation for as a little as 5 minutes or for as long as 1 hour.

Effective meditation requires that you're in a comfortable, quiet environment. This means that when you practice meditation, you should make sure that you're wearing comfortable, unrestrictive clothing. The atmosphere temperature (whether you're indoors or outdoors) should also be comfortable for you in order to make your meditation session as stress fighting as possible.

Stress-relieving meditation is all about concentration. Once you're fully comfortable (you can sit or lie down) close your eyes. Focus your attention of your breathing throughout your entire meditation session. Count your breaths. You can even say the numbers out loud to discourage your mind from wandering to other thoughts.

Another way to control wandering thoughts when you're in a meditation session is to use imagery. Imagery is very popular in meditation. All you have to with imagery is focus on something you consider refreshing or pleasant. Music is also a popular way to help mind concentration during meditation. You can do a monologue hum. Or you can use some soothing music that features plenty of nature sounds.

The key to meditation is mind control. When you learn to control your mind, you can control your thoughts, and you'll be able to better control the functions of your muscles. Sometimes it takes a bit of time to learn not to let your mind wander to other thoughts while you're in a meditation session. But once you've mastered meditation, you'll discover you'll be able to do it almost anywhere to relax when you're feeling overwhelmed with stress.

Yoga Toes: The Perfect Solution to Foot Problems

Can you spread your toes? Are you suffering from a foot problem? You probably have a bunion causing your feet to deform. Well, whatever type of feet disorders or imperfections you may have  right now can be healed by using yoga toes.

Yoga toes are produced and marketed around the world for several good reasons. They are worn primarily as toe stretchers, highly capable of stretching the toes for better shape. And, those who use it usually wear the materials at the bottom of their toes also for exercise-related purposes.


What are the benefits of Yoga toes?

There is a lot to be said about the benefits of yoga toes. Studies found out that this material has the ability to not only stretch your toes, but also to strengthen your feet, aligning its muscles for them to appear in good shape just like everything in your system.

Aside from that, the Yoga toes are highly capable of improving the circulation in your feet and legs. This increased circulation is very important as it can help enhance the condition of your feet and it can improve your ankle strength and flexibility.

The other noted benefits of these Yoga toe stretchers are correct postural alignment, stress relief, prevention of bunions, varicose veins, hammer toes, stretches Achilles tendons, enhance arches, and a passive exercise for deep vein thrombosis.


Who can use Yoga toes?
The Yoga toes are generally used by millions of people from around the world.  Many of those who use these toe stretchers are those who spend a lot of time on their feet such Yogis, golfers, runners, dancers, athletes, hospital workers, cyclists, flight attendants, soon-to-be mothers, and postal workers.

Do you use Yoga toes?

Let us know!

4 Steps to Finding the Right Beginner Yoga Class for You

Photo Credit: Unsplash 

When you are new to Yoga you are probably going to be uncertain as to what to expect when you first enter a beginner Yoga class on your first day. Most people are uncertain about what they should even be looking for in a beginner Yoga class, so this article will let you in on the four steps to finding the right class for you.

Step 1: Decide on what you want to achieve before choosing a style.

The number of different reasons for taking up Yoga is usually at least as high as the number of new people in a Yoga class. Broadly people will be looking for one of three things - physical health, mental health or spiritual health. All three are important and all three are realistic goals in a Yoga class. Whatever it is you are trying to achieve through Yoga there will be a class and style that is suitable for you. You can research in a library, online or even by asking various Yogi and this will hep you find the Yoga that will get the best result for you.

It's worth actually setting some solid goals and many newcomers are surprised at how willing a Yoga instructor is to talk over these goals with them and discuss whether they are realistic or an alternative may be better suited.

Step 2: Join a class-by-class program

These are sometimes referred to as drop in classes, or pay as you go. These are a good way of getting a feel for Yoga. There will be a regular turnover of other students in the classes and the contrasting level will mean the instructor will keep the classes at a relatively mild level and give everyone a taste of many different aspects of Yoga.

The advantage of this method is of course that you are not committed to an expensive series of classes and you can get a taster for Yoga and see what types of Yoga interest you. You will also quickly learn whether the goals you set earlier are realistic for you, or even too low and need expanding upon.

Your next step will be to chose a series of classes in the areas that you found most suitable from the drop in classes. These classes will build on each other from week to week and you may find yourself behind if you miss a week.

Step 3: Ensure that you are being taught by someone who knows what they are doing.

Surprisingly enough considering the relatively low intensity and the many physical benefits, Yoga has begun to regularly show up on the statistics for sports injuries. Two key causes are identified. Firstly students pushing themselves too fast too soon, and secondly instructors with inadequate training or appreciation of the individual level of their students(large classes are sometimes to blame for this).

When you are considering a new class, don't be embarrassed to ask your Yoga instructor what their qualifications and background are. Many 'instructors have nothing more than a three day training course in 'gym yoga' and many people put this in the 'enough knowledge to be dangerous category'. Traditionally a student would train for many years under a guru before they would be considered fit to pass on even the simplest of Yoga techniques to another novice.

A nice rule to work by is that less than 200 hours of instruction would mean a part time Yoga education. 

Step 4: Be aware of hidden costs.

An unpleasant surprise that can put people off Yoga is turning up to the first class and finding that there are expenses that they weren't expecting. Some studios require each student to have their own mat, a special strap or other props. Some classes will work through a book which you are obliged to buy and some classes will have a dress code ranging from specific colours to specific articles of clothing. So be sure to ask questions on what you may need for the class.

6 Benefits of Bikram Yoga

Bikram Yoga is intended to scientifically warm up and stretch tendons, ligaments, and muscles in the proper order that they should be performed, with twenty six series of challenging asanas.  Designed by Bikram Choudhury, these twenty six series of Bikram Yoga posture exercises methodically move oxygenated, fresh blood to the entire body, to every fiber and organ, repairing every single system to a healthy working condition, as nature has designed it to be; the result, toned muscles, proper weight, great sense of well-being, and an energetic good health.

There are numerous benefits of Bikram Yoga and its twenty six asanas; however, here are some of the most asked about areas on benefits of Bikram Yoga postures:

Pranayama Breathing

This gives mental relaxation, and works on the respiratory, circulatory, and nervous systems of the body, as well as detoxification of the body.

Half Moon Pose

This posture helps ease constipation, lower back pain, bronchi stress, stomach obesity, frozen shoulders, and scoliotic deformities.  Other benefits of Bikram Yoga half moon pose include working out the pancreas, colon, and kidneys, as well as working on the trapezius, hamstrings, deltoid, and pectoralis major.

Eagle Pose

The benefits of Bikram Yoga eagle pose includes helping the pelvic area to open, alleviating knee arthritis and joint pain, strengthening the lower limbs, relieving sciatica, and improving flexibility of the ankles and toes.  It also works on the deltoids and quadriceps.

Standing Bow Pose

This Bikram Yoga posture boosts circulation to the lungs and heart, perks up spine elasticity through spine compressing, assists with lower back pain, and opens lungs and diaphragm.

Triangle Pose

This Bikram Yoga pose is good for the kidneys, and it helps in chemical imbalances of the system, as well as helping in alleviate constipation, colitis, spondilitis, menstrual disorders, hip and back pain.  It also gives cardiovascular benefits, as well as working on the circulatory, immune, muscular, digestive, and reproductive systems.

Tree Pose

The tree pose creates knee and hip mobility, helps alleviate inflammation of the lower back, and releases tension of the abdominals.

Toe Stand

This Bikram Yoga posture creates balance in mind and body, strengthens weak joints and stomach muscles, as well as helps with knee problems, arthritis, or gout problems.

These are just some of the benefits of Bikram Yoga postures which deliver total health through strengthening and balancing every system of the body to prevent injury, illness, and limit the effects of aging.