Noose Pose

The noose pose or pasasana is apt for intermediate as well as advanced-level students. It is an asana that imparts energy and control to one’s body. It will help you develop lower body strength and have a flexible body at the same time. It is a challenging yogic pose to perform, but once perfected, it imparts an ample number of benefits.

How To Perform The Pose

The following step-by-step guide will help you master the pose with time:

  • Stand still in a mountain or tadasana posture next to a support with your feet a little apart and parallel. You will stand at around a forearm’s distance from the supporting wall. Therefore, you stand in tadasana with the wall at your right. Now, turn towards the right and press your palm from your wrist to the elbow on the right side. The forearm must stay parallel to the floor. You can now adjust the distance of the wall from yourself and turn the torso towards the center.
  • Bend the knees to form a squat position. Your buttocks must rest on the heels. In case you are unable to have your heels completely on the ground, then you might squat with your heels on a comfortable mat or a blanket.
  • Swing the knees gradually to the left side. Now, while exhaling, turn the torso to the right-hand side and press the wall with both hands. As you press the wall with your left hand, your elbow shall press against the right knee. Now, keeping the right hand high and the left-hand low, support the pose formed. Work the left arm back down your leg, moving towards the back of the left shoulder to outside of your right knee.
  • Press the arm and the knee against one another. Utilize the pressure to lengthen your torso’s left side out of the inner groin, gradually sliding it along the thighs. Try and keep your belly soft.
  • Keep the palms together by keeping the right hand on the wall. Keep the elbows away from one another. You must utilize the palm pressure to increment the twist.
  • Remain in the posture for around 30 seconds or more. While exhaling, release the twist. Repeat the same with the other side.


  • Makes your ankle strong and strengthens it
  • Stretches your groins, thighs as well as the spine
  • Opens up the shoulders and the chest
  • Improves your digestion and stimulates the abdominal organs
  • Improves your posture

Mistakes And Contradictions

Be cautious with the pose and avoid deeper squats. If you are a patient of any kind of knee injury, then do not practice this pose. Also, patients with lower back injuries as well as herniated disk must not indulge in performing the same.

How To Perform It Perfectly

To perfectly perform the pose, workout leggings can be the best option such that a perfect grip can be established. This pose is generally performed towards the end of an extended warm-up twisting session. Regular practice can help you master the art.

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Intuitive Eating

We live in a world obsessed with diets and weight loss. We are constantly inundated with new weight loss techniques every day, whether they be shakes, pills, or cutting out specific food groups because they are “bad.” Somewhere along the way, the lessons we’ve learned about food have caused us to stop listening to our bodies and just do what we feel society is telling us to. From jokes about eating our feelings to diets that eliminate specific food groups, we’ve lost our ability to judge for ourselves what to eat. Enter, intuitive eating. Truly listening to what your body needs vs. telling your body what it needs. There’s an entire book written titled “Intuitive Eating” that walks you through just how to begin your journey with intuitive eating.

The idea of intuitive eating is to take a break from the normal rules and regulations about food that have been ingrained in our brains since we were young. As children, we are always told to finish our plates, and there are rules set up around when we can have dessert. It immediately puts us on a path to a relationship with food that is potentially negative. Intuitive eating asks you to really listen to what your body needs.

The 10 steps or concepts of intuitive eating are these: 

  • Reject the Diet Mentality
  • Honor Your Hunger
  • Make Peace with Food
  • Challenge the Food Police
  • Respect your Fullness
  • Discover the Satisfaction Factor
  • Honor Your Feelings Without Using Food
  • Respect Your Body
  • Exercise- Feel the Difference
  • Honor Your Health

The ones from this list that stand out most to me are Rejecting the diet mentality, Honor Your Fullness, Honor Your Feelings Without Using Food, and Respect Your Body. I’ll try on touch on all of them here.

Diets are generally temporary things that only work for a short time and can give you a negative view of certain foods. If you focus on changing your overall perception of food and see it as something to be enjoyed and fuel your body, you are less likely to feel the need to diet.

It’s important to pay attention to how you’re feeling when you’re eating as well. Respect your fullness so that you stop eating when you should, rather than overeating. I think this one goes along with Honoring Your Feelings Without Using Food. It’s easy to overeat when you eat emotionally. I think it’s important to ask yourself why you’re eating. Is it because you’re bored or sad, or do you genuinely feel hungry? Try finding something else when you’re bored or depressed other than eating. Another one that coincides with respecting your fullness is also honoring your hunger. If you are truly hungry your body will let you know, and you shouldn’t deny it, the nutrients that it needs. The important thing is not to let yourself get so hungry that you end up binge eating.

It’s important to “challenge the food police” as well. It just means you need to shut down the voice in your head that tells you to avoid certain foods or feel guilty if you do indulge. Life is all about balance so indulging occasionally, shouldn’t evoke horrible feelings of guilt or feeling like you should make up for something. Along with challenging the food police, you need to also make peace with your food or specifically with specific food groups. Eating a variety of foods is important to have a balanced life and diet. Saying all fats are bad or all carbs are bad will shut you off from many foods that are delicious and can be right for you in moderation.

Discover the satisfaction factor. Start paying attention when you eat and eat a little slower. You may realize you are satisfied sooner than you think. Our eyes are often bigger than our stomach’s, and it’s easy to think we can eat more than we need to. If you slow down a little, you might recognize your satisfaction before you become too full.

Respect your body and honor your health. As you start working on intuitive eating, your bodies weight will adjust to where it’s supposed to be. Trust that it’s doing what it’s supposed to. Bodies are not supposed to look one specific way. Each of us is unique, and our bodies are the same. Trust that your body is doing what it’s supposed to support and nourish you. Intuitive eating is a mindset change and will take time, but overall, your relationship with food will become more positive, and you’ll be able to live a healthier lifestyle. Finally, exercise is the icing on the cake if you will. Eating is a massive part of living a healthier life, but exercise will make you both physically and mentally stronger. When you exercise, you feel better so you will be more inclined to eat better.

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Muladhara: The Root Chakra

Acting as our connection to ourselves, each other, and the earth, the first chakra is located at the base of the spine. Although it speaks to our most fundamental needs, it should not be overlooked as primary. Muladhara lets us know if we feel secure or not. It requires us to have enough food and water, a safe place to call home, and we can express our emotions freely. 

The root chakra is the most instinctual chakra. It is our survival cent and is even responsible for our fight or flight response. A lot of information stored in the root chakra is less about what we have in the present and relates more to our experiences from when we were small children. When we were young, we completely relied on our caregivers to meet all our needs. However, if they weren’t consistent or withheld from us, we may have developed blockages in our root chakra.

Any events that threaten our basic survival needs are all held within the energy of our first chakra. Blockages in Muladhara can show themselves in deep-rooted fears and anxiety. If out of balance, we may feel insecure in our own bodies, out of place or even lost. Blockages may also cause physical problems, such as pain in the abdomen or lower back, problems in the colon and bladder, or even issues with the feet. When the root chakra is balanced, we feel safe, cared for and content. It supports us in growing and feeling secure in all areas of our life. 

Symptoms Of An Imbalanced Root Chakra

  • Negativity
  • Eating disorders
  • Illusion
  • Feelings of insecurity
  • Very fearful
  • Paranoia

Ways To Balance The Root Chakra

1. Mantras

One of the first ways to balance a chakra is to create a positive affirmation to say to yourself about it. If you know why you are experiencing blockages, you can create a mantra around this. If you are just feeling unbalanced, you can try saying something like this “Om Mani Padme Hum” which means “All hail to the jewel at the heart of the lotus.”

2. Colors

The color red is strongly associated with the root chakra. Many people say that envisioning a red light or flower at the base of the spine during meditation can help clear any blockages. 

3. Nutrition

Red foods, root foods, and foods that are high in protein are all great for nourishing the root chakra. If you feel unbalanced, try increasing your intake of foods such as red apples, strawberries, ginger, carrots, beets, meat, eggs, beans, and nuts.

4. Aromatherapy

Burning oils to promote healing and relaxation has been used for centuries. Essential oils for Muladhara include: 

  • Ginger
  • Cloves
  • Sandalwood
  • Rosemary 
  • Rosewood

You can burn them separately or mix them to find the perfect blend for you. 

All the seven chakras are intrinsically connected. They act almost like a ladder to connecting with our higher selves. By working on the root chakra first, we provide a firm grounding for the other chakras to flow freely. When Muladhara is balanced, we have enough energy to meet the demands of our environment and feel self-confident, calm and centered.

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Yoga for Proper Posture


In today’s modern living, most of us spend our time sitting on office cubicles, driving, slouched comfortably on our couch. These kinds of activities are very detrimental to the spine and can cause significant problems in the long run. Spending hours and hours sitting impacts the spine directly and degenerates its natural curve, causing poor posture.

Though having a poor posture may seem like nothing, this simple irregularity on your spine’s alignment is one of the major causes of headaches, neck spasm, back pains, and low energy levels. Give your posture the attention it deserves and save yourself from these troubles.


Flow Back To Alignment

Yoga is very popular for the natural benefits it gives to the body and mind. Getting into the practice is one efficient way to realign your posture. Flow easily with these Yoga poses, and you will definitely be standing tall and strong in no time.


Mountain Pose/Tadasana: This pose is our body’s natural alignment and is a perfect example of proper posture. Performing this pose can easily determine your posture’s current state. If you can do Mountain Pose with correct form and without any strain, this could mean that your posture is at a good state. If doing this pose is pretty challenging to you, practice regularly and allow the pose to reeducate your body’s postural memory.

  • How To Do The Pose: Begin by standing with your hands on the side. Then, separate your feet and make sure that they are hip-width apart. Activate your core, quads, and calves. Remember to keep your tailbone tucked. And then, relax your shoulders by keeping them wide and pulled away from your ears. Slowly align your chin parallel to the floor. It assures that your pelvic floor is directly below your head’s crown. Inhale, then extend your arms upward and hold the position for five breaths.



Cobra Pose/Bhujangasana: This posture counters slouching by stretching the front of the body. It also decompresses strains on the spine due to poor posture. Cobra Pose also opens the shoulder and chest, reversing rounded shoulders.

  • How To Do The Pose: Lie on your stomach and place your hands underneath your shoulders. Then, take a deep breath in and press away from the ground, lifting your body up and back. Keep your neck long and make sure to push your shoulders away from your ears. Stay in this pose for five breaths and lower back down to release.



Check This Out!

As you flow along with your practice, being comfortable with your workout clothes is a must. Trusting that your Yoga pants can go face-to-face with your journey can help boost your confidence. It doesn’t only ensure that you can move easily in all ranges of motion but also helps create the mood during your flows. Take a look at these fantastic workout leggings from Nike.


Nike Power Legging Training Tights: This high-waisted legging is known for its unique seams that are chafe-resistant. These compression pants are specially contoured in the quads and gluteus region to help boost recovery and allow better blood circulation. One of the best Yoga pants for women out in the market today. Nike Power Legging Training Tights are very durable and comfortable workout clothing you’ll surely love!


Always practice with an open heart and good intentions. Do not rush the process. Practice regularly, and your posture will surely be realigned properly. Always trust the journey and make sure to have fun!

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4 Effective Yoga Asanas That Improve Bone Density

Doing yoga on a regular basis will help improve your overall health and physical appearance. But, did you know that it also improves your bone health and bone density? Doing a few simple yoga poses several times per week will work miracles by stimulating your mind and your entire body. Here are some effective yoga poses to try for healthier bones.

#1. Seated Twisting Asana

According to specialists and yoga practitioners, this is one of the best and most effective yoga poses for healthy bones. It puts just the right amount of pressure on your spine and it boosts bone production. After doing this pose, you will feel a lot more relaxed.

Sit on your buttocks on the floor or on a yoga mat. Extend your legs in front and keep your arms near your torso in a resting position. Maintain your back straight and bend your right knee, and place your right foot over your left foot. Grab your right ankle with your right arm and try to push your upper body to the left by pressing your elbow into the leg.

Maintain this pose for at least 10 seconds, and don’t forget to breathe slowly and deeply.

#2. Tree Pose

This might seem like an easy asana, but it requires a lot of balance and focus. Simply, stand up straight and align your body as much as possible. Bend your right knee, and support your right sole on the left knee. Now, you should be able to sit on one foot and still maintain your balance.

Keep both hands together near your chest just like you would do during a prayer. Close your eyes without losing balance, and clear your mind. This is an iconic pose when it comes to bone-health yoga asanas.

#3. Balancing Table

The Balancing Table pose strengthens your back, arms, and hips while developing body balance. Sit on your knees and palms on the mat. Align your body by putting your hands under your shoulders and your knees must be placed right under your hips.

Tuck your abs and tighten your core. Extend the right leg back. At the same time, reach with your left hand to the front. Maintain this position while keeping your spine straight. Envision the following scenario: your back is a table and there are imaginary glasses on it that should never fall down. Then, switch to the other side. You should repeat this pose at least five times on each side.

#4. Chair Pose

This is another great asana for bone density that also strengthens your spine, legs, arms, and hips. You can start from a standing position and bend your knees. Another method is beginning from a sitting position on a chair and then coming off the chair.

Once you are up, bend your knees and push your buttocks backwards a little bit without creating an extension on your lower back. Your arms should be extended to your torso’s sides while it is aligned with your shoulders. Tighten your core area by bringing your pelvis a bit in front to maintain a neutral spine position.

Maintain this pose for at least ten seconds and repeat it several times. When you want to release the pose and relax your body, you can either stand up tall or sit down on the chair.

Bottom Line

Certain yoga poses are better than others for your bone health. They boost bone density and fight against osteoporosis. You should include yoga practice in your daily routine to make sure you maintain your overall health and well-being.

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Yoga Blocks

Yoga blocks can be useful for both beginners and advanced yogis. Beginners can use blocks to help them with flexibility, especially if it is not developed yet. Advanced yogis can use blocks in balancing poses. When using a block, never sink or rest your hand fully on it. Always make sure to keep only the fingertips on the block, sort of like your hand is a suction cup. This helps to engage the muscles in the hands and arms causing less injuries. Here are some poses that use blocks.

Pigeon pose is a difficult pose to get into if your flexibility is still developing. This is where the block comes in handy.

  1. Start by standing at the front of the mat with legs hip distance apart. Bring your right leg directly behind you and bend the left knee.
  2. Place both hands to the inside of your left foot and begin to heel-toe the left foot over to the right side of the mat.
  3. Place the block directly under your hips and lay the left knee down. The block should support the hips and help them to tilt slightly forward.
  4. Make sure that the right leg is directly behind you with the toes pointed.
  5. Put both hands on either side of the body and sit up tall with the heart pointed forward. Breath into the pose.
  6. To release from this pose, either lean to the left side to move off the block and come to a seater position or tuck your right toes under and bring weight into the left foot to stand up.
  7. Repeat on the other side.

This pose often causes a lot of sensation in the hips, but the block helps to make sure that this sensation doesn’t turn into pain.

Blocks can be used for advanced yogis to practice arm balances. Astavakrasana arm balance requires a strong core and can be hard to get the needed height with just using the mat.

  1. Come into a seated position with your legs directly out in front of you.
  2. Make sure that you have two blocks, one placed on either side of your body in the shortest height. Inhale to bring the left leg up on the left shoulder.
  3. Firmly press the leg into the arm to help secure it there.
  4. Exhale and plant your hands shoulder-width apart on your two blocks.
  5. Keep pressing your left leg into your shoulder.
  6. Inhale to cross the right foot over the left and hook the ankles together. Press into your hands and exhale to slide the hips back. Inhale to look forward and lift both shoulders away from the floor.
  7. Keep the elbows bent as a 90-degree angle and exhale to press your top leg down on your arm so that your hips lift.
  8. Kick the heels out to straighten your legs and squeeze tight.
  9. The blocks allow for the body to swing a little while trying to get into this pose.
  10. Hold this pose for a few deep breaths.
  11. Bend your knees and lower them onto the ground to release.
  12. Repeat on the right side.

Yoga blocks are an amazing addition to any yogis practice. These simple little blocks are amazing! If you would like to learn more about using them, make sure to check out this video that demonstrates some exercises.

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3 Simple Yoga Poses to Help You Sleep Better Tonight

If you find yourself counting sheep night after night to no avail, it can be frustrating. We are all aware that calming your mind and settling into a relaxing place is important to ensure a restful night’s sleep. With 1/3 of adults not getting enough sleep as reported by the CDC, many are resorting to sleep aids. It’s clear that many of us need to take a look at our nightly routines and make necessary changes to help us power down for the day.

The question is what if chamomile tea and a hot bath just aren’t cutting it? Before you reach for any supplements, you might want to consider incorporating some of these yoga poses into your sleep ritual as a way to unwind and to help get some solid zzz’s. These poses help calm your nervous system after a long day and prepare the body for rest. Focusing on the breath during these poses is vital and will help your mind and body relax. All you need is a mat, your favorite pair of yoga pants & a blanket is optional but recommended. Hold each pose for two minutes or more if you feel comfortable. Try one or all of these tonight and be prepared to wake up well rested and energized!

Dead Hang (Uttanasana)

This pose is a great one to start with because you are relaxing your entire body and letting it all hang loose. Start by standing up with your feet hip width apart. Hinge at the hip and fold forward, knees slightly bent. As your upper body moves towards the ground, try grazing your fingertips but don’t force it. Only reach as far as your body wants to go. The sole purpose of this pose is to maintain a relaxed position, letting your body fall naturally. To come out of the pose, slowly roll up to standing, keeping the breath slow and controlled. Let you head hang and come up last to avoid getting dizzy. Avoid this pose if you have high blood pressure.

Child’s Pose

Child’s pose is a restorative pose, perfect for everyone. Start in a seated position, sitting directly on your heels. Keep your hips back and fold forward as your chest rests on the ground. Stretch your arms straight out in front of you, keeping your palms planted in the floor as you rest your head on your forearms. Breathe in through your nose for 3 seconds, followed by an exhale for 3 seconds.

Corpse Pose (Savasana)

This final pose that is common in yoga practice is everyone’s favorite for a reason. This signals the body to relax and let every ounce of tension fade away as you collapse into the floor. Simply lie on your back and let your arms rest at your sides and your feet can flop open to whatever position is most comfortable for you. If you notice your mind beginning to drift, bring your focus back to the breath as you take in slow inhales followed by long exhales. This pose is sure to get you sleepy and you’ll be ready for bed immediately.

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