Why are they doing this? Because it's believed that by placing the hands in these various formations, yogis are moving energy into the places in the body that typical yoga postures can't reach.

Here's a list of 10 of the most intriguing mudras along with their benefits!

1. Gyan Mudra

This is by far the most commonly used mudra in a yoga and meditation practice. You’ve probably done this one hundreds of times if you follow yogic meditations online or if you have your own meditation practice. Gyanmudra, which is also called chin mudra, is the one in which your pointer fingers and thumbs come together to form a circle while the remaining three fingers remain outstretched.

This formation of the hands is believed to bring about union – both individually and universally. It’s also said to foster knowledge, concentration and creativity. Gyan mudra is used to open up the flow of energy throughout the body as well.

To practice gyan mudra:

• Bring the tip of the thumb to touch the tip of the index finger on both hands.
• Keep the remaining fingers out straight, but relaxed.

Read: 5 Mudras To Support Your Mental Health

2. Shunya Mudra

This one is done like gyan mudra, except you bring the middle finger to touch the thumb as opposed to the index finger. Shunya mudra, also called shuni mudra, is believed to foster an individual’s ability to be patient, stable and disciplined. It’s also believed to heal ear maladies. If you need more of these qualities in your life, practice shuni mudra as you sit quietly.

To practice shunya mudra:

• Bring the tip of the middle finger to the base of the palm.
• Press the thumb gently against the middle finger below the knuckle.
• Allow your other fingers to remain relaxed and straight.

3. Surya Ravi Mudra

Surya ravi mudra is done just like the two above but with the ring finger touching the thumb. It’s used to bring wellness, energy and positive transformation to the yoga practitioner. Surya and ravi both mean "sun" in Sanskrit, as such this mudra is also referred to as the "seal of the sun". You can practice this mudra when you also need to feel balanced and whole.

To practice surya ravi mudra:

• Touch the tip of the thumb to the tip of the ring ringer.
• Allow the other three fingers to remain straight and relaxed.

4. Lotus Mudra

Lotus mudra brings forth compassion and loving-kindness. This mudra also represents positive transformation, dissolving the layers of mud and muck until your true nature comes to the fore – the nature of your higher Self, your Atman.

To practice this mudra:

• Place your hands together at your heart center.
• Touch the pinky fingers together and the thumbs together.
• Extended the other six fingers towards the sky.
• Imagine your hands are forming a sacred lotus blossom in front of your heart.

5. Anjali Mudra

Anjali mudra is just as familiar to most people as gyan mudra. It’s the gesture we do when we say, “Namaste,” and it’s sometimes called Namaste or prayer position. You simply bring your hands to prayer position in front of your heart center.

This powerful mudra is a gesture of thanks. It’s also the symbol for gratitude and seeing the holy light in all others as well as in yourself. When we bow with our hands in anjali mudra it’s like saying, “The light in me acknowledges the light in you.” Most of us do this one just as often as we do gyan mudra, and people in India practice the mudra as they greet people in their every day lives.

(Learn more about Why We Say Namaste.)

To practice anjali mudra:

• Bring your palms together at your heart center with your fingers pointing skyward.

6. Karana Mudra

We practice karana mudra for dissolving negative thought waves in the mind as well as for removing obstacles in one's path. Karana mudra also stimulates the Fire and Ether elements within the body. Karana mudra is also known as the "gesture for warding off evil" due to its ability to dispel negativity and anxiety.

To practice karana mudra:

• Bring the left hand up to the heart with the palm facing away from the body.
• Bring the ring and middle fingers down towards the palm until the tip of the thumb can gently hold both of them.
• The other two fingers remain straight and relaxed.

Read: Connect With Yourself: 5 Mudras for the Heart

7. Ganesha Mudra

Ganesha mudra is the mudra for the elephant deity, Ganesh, who is said to remove obstacles. As such, this mudra is said to help provide a boost to self-confidence and provide the practitioner the strength to overcome personal obstacles.

This mudra also helps releases heart tension. Ganesha mudra is also said to relieve the intensity of any kind of heartache. If you’re feeling heavy hearted, as if the energy surrounding the heart is dense in any way, you’ll want to practice ganesha mudra.

To practice Ganesha mudra:

• Bring your palms together at your heart center.
• Swivel your palms so that your fingers are pointing towards the other arm's elbow with your right palm facing towards the body and the left palm facing outward.
• Slide the palms back until you can grip the fingers together.
• The thumbs rest against the little finger of the other hand.

8. Dhyana Mudra

Dhyana mudra is believed to invoke a sense of calm – perfect for sitting in quiet contemplation or meditation. This mudra represents total balance. The right hand represents enlightenment and states of higher consciousness and it sits over the left hand, which represents illusion.

To practice dhyana mudra:

• Bring the hands together in the lap with the back of the right hand resting on top of the palm of the left hand.
• Bring the tips of the thumbs together to complete the circle.

9. Hakini Mudra

Hakini mudra is believed to enhance communication and cooperation between both hemispheres of your brain. This mudra is named after the goddess Hakini. Hakini in Sanskrit means "power," thus this mudra is believed to give practitioners power over their own mind.

To practice hakini mudra:

• Bring the palms to face each other with a few inches between them.
• Bring the tips of each finger to touch the matching finger on the other palm.
• The hands can then be raised to touch the center of the forehead.

10. Abhaya Mudra

Abhaya mudra is a mudra of friendliness. It invokes a welcoming energy – one that expresses peace to others. Abhaya mudra is symbolic of safety and peace. Abhaya in Sanskrit means "fearlessness," as such this mudra can be used to invoke a sense of deep courage.

To practice abhaya mudra:

• Bring the right hand up to shoulder height with the palm facing outward.
• Keep the fingers relaxed and straight.

Good Mood Mudras

Consider using one of these 10 mudras for your practice – whether it's while you sit quietly in meditation or throughout the day – to influence your energy and tap into the inherent healing powers of your body.

For best results, keep your fingers in the mudra positions for at least five minutes with just enough pressure to feel the energy flow, but not so much that your fingertips turn white.

(In addition to mastering these mudras, here are 7 Steps to Take Your Meditation Practice to the Next Level.)

The post Top 10 Mudras for Your Yoga Practice appeared first on Yogapedia.

Have you ever been utterly transported by chanting a Sanskrit mantra? Perhaps you found yourself surrounded by awe-inspiring Sanskrit chants but didn’t know what they were or what they meant.

Mantras are a kind of healing vibration for our minds. They are a powerful means of focusing the mind while filling our consciousness with positive vibrations.

Read: Yoga and the Sanskrit Connection

Mantras are unique to each person. What resonates with one person, may not with another. Keep trying a few different ones until your find the one (or few) that works for you. Here are five mantras for you to try during your practice!

1. Om Mani Padme Hum

When I was 20 years old and traveling through Hong Kong, I happened upon a Buddhist temple with the following mantra playing over and over again: Om Mani Padme Hum. This mantra, popular in the Buddhist tradition, became my theme song for the remainder of my Asian journey. It soothed my nerves when travel stress was high and connected me to a deep feeling of inner peace.

Om is believed to be the sound that was made when our Universe came to be. Chanting Om helps open your throat chakra, promoting clear communication and expression. Chanting Om can also help you let go of attachments as well as your own ego. Chanting Om by itself is surprisingly powerful and deeply relaxing.

Ma is said to destroy jealousy and replace it with moral behavior. Ni helps us cultivate patience and become less attached to our desires. Pad destroys prejudices and builds perseverance. Me is believed to instill focus and discipline while destroying possessiveness. Finally, Hum gives us wisdom and relinquishes hatred.

The melody which typically accompanies Om Mani Padme Hum is sweet and mesmerizing. I like to listen to a recording while I work or do household chores.

Read: The Meaning of Om Mani Padme Hum

2. Sat Nam

Sat Nam is often chanted during a Kundalini yoga practice. It is generally translated as: “Truth is my name.” This simple yet potent mantra helps us tap into our intuitive powers.

Chanting Sat Nam gives us access to our own inner truth, which helps us lead more potent and authentic lives. When chanting silently or aloud, make the Sat part longer than the Nam.

3. Om Namah Shivaya

This gorgeous mantra honors the yoga god known as Shiva, who is also known as the lord of yoga. He represents deep transformation and transmutation. Chanting this beautiful mantra helps us transmute our fears into trust. It allows us to reconnect to the earth and anchor ourselves into the present moment.

As you chant “Om Namah Shivaya,” over and over again, it’s as if you’re saying—Lord Shiva, please help me transform my mistrust into steadiness and stability. Please take away my fears and replace them with strong, steady confidence.

Om is the vibration of creation, Namah means to bow and Shivaya is a term for Lord Shiva. As you chant this mantra, imagine yourself bowing to your own inner truth and wisdom, while taking in the strength and confidence that Lord Shiva invokes.

Read: Om Namah Shivaya Mantra

4. Om Dum Durgayei Namaha

Om Dum Durgayei Namaha is a powerful mantra that invokes the Hindu goddess, Durga. She’s a fiery warrioress who wields a sword while riding a tiger. She helps us slay our fears. This mantra helps restore our solar plexus chakra, which is thought to correspond with the energy of personal power.

It’s also a mantra to boost our self-confidence, burning through all our mental and emotional blocks and fears. As you chant this mantra, imagine you’re like Durga, using your sword to cut through your fears and limiting beliefs.

5. Hreem Shreem Kleem Paramaeshwari Swaha

The Hreem Shreem Kleem Paramaeshwari Swaha mantra acts as a meditation that can help us heal our relationships. If there’s a relationship that needs healing — whether a romantic one or otherwise — repeat this beautiful mantra 108 times.

Hreem is a bija mantra that invokes clear perception and clear seeing. Shreem invokes an abundance of positive, healing energy. Kleem is also a bija mantra that attracts the actions necessary for healing. Paramaheshwari represents the ultimate reality, the ultimate divine feminine. Swaha means "to offer up" or "surrender," as if you’re offering up your healing prayers to a sacred fire.

This mantra helps us surrender control to outcomes, as well as another person’s actions and behaviors. In chanting this mantra it’s as if we’re asking for feelings, thoughts and actions that will cultivate healing in a particular relationship.

Read: Chanting: Align With Life

One More Thing to Add

Anytime you chant a mantra, be sure you’re sitting upright. You don’t have to be in a cross-legged position, but do make sure your spine is straight.

You can sit in an upright chair if you like. You can even lie down in savasana if need be. Allow your mind to be attentive and open to the particular mantra you’re chanting.

The post 5 Beautiful Mantras to Add to Your Practice appeared first on Yogapedia.

What is drishti? Drishti is a single-pointed gaze, a concentrated still point that we cultivate with our eyes in yoga. When we’re standing powerfully in warrior pose, part of what makes this asana so poignant is our drishti, our yogic gaze.

There are nine drishti in yoga:

1. Nasagra drishti: the tip of the nose
2. Bhrumadhye drishti: the space between the eyebrows
3. Nabhi chakra drishti: the navel
4. Angusthamadhye drishti: the thumb
5. Hastagrai drishti: the hands
6. Parsva drishti: the right side
7. Parsva drishti: the left side
8. Padayoragram drishti: the toes
9. Urdhva drishti: upward

The discipline of our drishti helps us become more focused yogis, so that we can see things for what they really are, without adding our sometimes wild and crazy stories to the greater truth of things.

This concentrated focus creates a strong sense of being fully present in the moment, with the strength and attitude of a warrior.

Wherever our attention goes, energy flows. You might say that your attention is one of the most important and essential characteristics you have as a human being, for you can create great things with a positive quality of attention.

Read: The 9 Drishti of Yoga

How Does a Drishti Help Us in Yoga?

Cultivating our yogic gaze helps us create a strong attention and intention, which is sorely needed in a modern world so filled with distractions, overly stimulating gadgets, news stories and all the material goods we’re told we must have in order to live a happy and fulfilling life.

As yogis, we must cultivate our drishti to stay on track, to cut out the clutter from our mind and sharpen our awareness. If you take just one hour to watch a program on television, you know just how many ads the media has got us entranced in. It’s difficult not to become mesmerized by the visual stimuli of commercials and advertisements.

Visual images are so powerful: What we see in our mind’s eye can determine where our attention goes and, therefore, where our energy flows.

A strong drishti, which we cultivate every day on our yoga mat, if we choose to, brings this reality to our attention. Directing our gaze to a point of stillness helps us stay centered. It helps us stay focused on the task at hand.

When the gaze is darting here, there and everywhere, we lose balance. We literally fall out of tree pose or forget what we were doing. Then we’re off on a thought train or caught up in what’s happening in the external world.

A Drishti for Every Pose

The beautiful thing about yoga and the various styles, such as Ashtanga, is that there’s a set teaching in each pose as to where the yogi should direct their drishti.

For instance:

• In upward-facing dog, we set the drishti at the tip of our nose.
• In seated forward bends, the drishti is at the tips of our toes.
• In triangle pose, we gaze up at our outstretched hand.

Directing our gaze grounds us in the present moment. We become less distracted and our yoga practice becomes more effective because we’re moving our prana to the places it needs to go, without letting it leach out.

Next time you find yourself on your mat, try setting an intention to really use your yogic gaze during your practice. You’ll be amazed at how much better you feel after doing a full practice using your drishti the entire time.

You might want to play with seeing what it’s like to allow the drishti to wander. You may discover that by letting your drishti roam, without a fixed focal point, you get swept up with whatever’s in front of you, reacting to life rather than being your own intuitive guide.

This is a fun way to illustrate just how big a difference holding your gaze steady can make, not just in your yoga practice, but in life off the mat as well.

Read: 6 Tips for Better Balance in Your Yoga Asana Practice

Improve Your Focus, Improve Your Life

It’s believed that if we don’t increase our concentration with drishti, our life force energy will slowly seep out of us, and we’ll not have the vitality necessary to thrive as we walk our yogic path.

How will we ever get anything done if we spend the precious moments of our lives scanning social media? How will we lead lives of clarity if we’re forever caught up in news feeds and advertisements on the Internet and television?

We live in a very visual world that’s highly manipulative. We must cultivate a strong drishti to stay on the yogic path, stand strong and know who we truly are.

Read: Focus On What You Want Versus What You Don't Want

By keeping your drishti strong you can overcome any obstacle. You’ll be more focused and attentive in your relationships, able to have conversations without being easily distracted. Your present moment awareness will increase the more you use your drishti.

We know that the present is all there really is and cultivating this keen sense of mindfulness will enrich your life for the better.

The post Using Your Drishti to Improve Focus appeared first on Yogapedia.

You’ve likely deepened your at-home practice. I know I have. But, I’ve also gotten a bit bored.

There’s only so much time I want to spend in my home, working, cleaning, and exercising. This lockdown has felt downright depressing sometimes.

It’s easy to let yourself fall deeper into the doldrums without experiencing the uplifting experience of a yoga class in a brick and mortar yoga studio.

Read: The Power of Community in Yoga.

So, what’s a semi-desperate yogi to do? The answer is simple. Try a 30-day yoga challenge!

In this article, we’ll explore some of the benefits of a 30-day yoga challenge, so you can decide whether there’s one out there that’s right for you!

What is a 30-Day Yoga Challenge?

This is an easy question to answer, and I probably don’t need to answer it for you. But, just in case you’re wondering, a 30-day yoga challenge is just as it sounds.

For 30 days, you’ll get to follow a well-crafted yoga program by a teacher online to guide you through the practice. You’ll likely join a community of yogis with whom you can share your experience, and motivate and inspire each other.

For 30 days, you’ll commit yourself to the program which can very well have wonderfully lasting effects on your practice.

Now is the Perfect Time to Try a 30-Day Yoga Challenge

This point is pretty straightforward. With the lockdown from this pandemic, we’re all looking for a community with whom to connect. And if we’re gonna do an online practice, the 30-day yoga challenge gives us something fun to look forward to—every day, for 30 days.

Instead of just going to YouTube and picking out random yoga videos, a 30-day challenge gives us the structure many of us need in order to stay dedicated to a daily at-home practice. With so many yoga studios closed at this time, this truly is the perfect time in history to try a 30-day yoga challenge!

Read: Cultivate Confidence in Your At-Home Yoga Practice With These Sequencing TIps and Template.

Get to Know Your Teacher’s Style

Most yoga challenges are led by one teacher. This gives you the opportunity to immerse yourself in one teacher’s particular style of teaching, which is always fun.

Every teacher has something unique to bring to the table, and you’ll likely take something positive away from your yoga challenge teacher, and integrate that one special thing into your own lifelong practice.

Connect With Yogis Around the World

Most 30-day yoga challenges have a specific portal through which to connect with all the guys and gals taking part in the challenge. You get to have a profile that allows you to communicate with your fellow yogis, many of which live in various countries all over the world.

What a wonderful way to connect with and grow the global yoga tribe! You may even find a pen pal—one with whom you could even meet in person one day!

Read: Cultivating Your Yoga Community During the Pandemic.

Many 30-Day Yoga Challenges Are Free

Some of us are out of work, and some of us are working but have lost partial work. We’re all in a different boat financially, and a free way to practice yoga online may just be what the doctor ordered.

While most online yoga programs are relatively cheap, some of us don’t want to commit to them. A monthly yoga challenge that’s free is an draftl way to find out if you're the type of person that can remain dedicated to an at-home practice. ‘Cause practicing online isn’t for everyone! And that’s perfectly ok!

What to Expect From a 30-Day Yoga Challenge?

If you’re wondering what to expect from a 30-day yoga challenge, you’re not alone—they’re all different.

Some offer short practices each day, which last anywhere between 10 and 15 minutes. Others are going to give you a 30-minute yoga class each day, while others will last even longer.

Lucky for you, there are so many to choose from, and it’s up to you to decide what you’re up for. I suggest you pick one that you really can show up for every day.

You may want to start with the shorter daily practices if this is your first challenge, as it’s fun to commit to showing up each day and sharing your experiences with the community.

Read: The Yogi's Staycation: 5 Steps to Turn Your Home into an Ashram.

Where to Find a 30-Day Yoga Challenge?

Just do a Google search, and you’ll find various challenges come up. Read through the landing page of each one to see what they offer.

You’ll likely see one that fits the bill right away. Then, all you have to do is sign up, and voila! You’re on your way to a happier, healthier you!

The post Why Try a 30-Day Yoga Challenge appeared first on Yogapedia.

According to Buddhism and yoga, everything is interconnected.

We are interrelated beings, and we cannot experience life without being in relationship with one another. This is why the practice of loving-kindness towards ourselves, towards our fellow humans, and towards nature is of the utmost importance.

The term bhavana, also stands alone. It’s typically translated as meditation or cultivation. In this article, I’d like to explore metta-bhavana, the specific practice of cultivating a friendly kindness towards life, as this is an incredibly timely topic, given the topsy-turvy, chaotic times we’re currently living in.

Read: Becoming More of Who You Wish to Be

Practicing Metta-Bhavana Towards Yourself

The best place to start, in my view, is with your own self. We can all understand that to truly love others, we must first love ourselves fully. We must accept ourselves, beauty, flaws, and all, before we can fully accept those we’re in close (or far) relationship with.

From a psychological standpoint, it’s best to begin practicing loving-kindness with oneself. We must first focus our loving attention inwards, before we can radiate that love outwards.

There’s a traditional metta meditation in the Buddhist tradition that you can follow, but I like to integrate the yogic mantra meditation with one line of the traditional Buddhist meditation, and repeat it over and over again. If you have a set of mala beads with which to support the repetition of the mantra, even better.

The mantra to practice is:

May I be happy and free from suffering.

What a simple statement. And yet, so powerful. I encourage you to take this profound act of loving-kindness towards yourself and meditate with it each morning. As you do, the words will gradually sink into your conscious awareness.

Before you know it, you really will feel a deep sense of love, kindness, friendliness, and acceptance towards yourself. After you’ve practiced with this mantra each day for 40 days, you can switch to the next practice, which has to do with directing loving-kindness outwards.

Read: Ong So Hung: A Heart-Opening Mantra

Practicing Metta-Bhavana Towards Those Close to You

In the first stage of directing our focus outwards, we start close to home, with someone we love and care about. Start with someone who you genuinely want to be happy. This might be your partner, your mother, your father, a sister or brother, your grandparent, your niece, or your own child.

Just begin focusing your attention on one of these people in your life. The practice, just like the one towards yourself, should be done for 40 days. While this may seem like a lot of time, it will pass before long. And, it’s a fun project to have. Mark the days in a meditation journal, then move on to the next phase. The mantra for your loved one is:

May my loved one be happy and free from suffering.

You may wish to insert your loved one’s name into the meditation, to make it that much more personal and specific. Do this for 40 days, and see if even they feel the benefits!

Read: Ahimsa: Yoga's Most Important Practice (Kindness)

Practicing Metta-Bhavana Towards Others

The next phase has to do with directing your attention to people you feel neutral towards. This might be a shopkeeper you see at the store often. It could be your yoga teacher. It might be the barista at your favorite cafe, or someone in your neighborhood to whom you wave a friendly hello from time to time.

Again, I want you to practice with this person for 40 days. Keep a note of it in your meditation journal as you practice this mantra each day:

May those around me be happy and free from suffering.

Practicing Metta-Bhavana Towards Those Who Have Hurt You

Next, it gets a little more difficult. We move our meditation to include someone who has caused us harm. This person could be an ex-girlfriend or boyfriend who broke your heart. It could be someone who we’re currently having issues with. Maybe you have a family member who is incorrigible.

Direct this meditation towards them. It’s not easy. And it’s not supposed to be. You’re cultivating loving-kindness towards all beings—not just those who make you happy or those for whom you feel neutrality. You’re cultivating it towards someone with whom you have a sticky relationship.

For them, repeat this mantra for 40 days:

May my enemies be happy and free from suffering.

Again, insert the person(s) name if you wish.

Read: How to Open the Heart Chakra for Forgiveness

Practicing Metta-Bhavana Towards All

The last phase regards all sentient beings. You want to expand your attention outward until it reaches the entire world. While this may seem a bit much, it’s a great thing to practice.

With time, you will truly—in your heart of hearts—feel compassion and loving-kindness towards everyone on Earth. And this feeling is an amazing thing.

Practice this mantra for 40 days, and see how it transforms your relationship to life, for the better:

May all beings be happy and free from suffering.

200 Days of Practice

Now you have a powerful practice that gives you 200 days of meditation practice. You don’t need a computer, a smartphone, or any other apparatus. All you need is your kind attention and the practice.

And a cool set of mala beads if you like!

The post A Simple Act of Loving-Kindness: Practicing Metta-Bhavana appeared first on Yogapedia.

Perhaps you have a die hard yogi friend who swears by traditional Ashtanga yoga, and you know for a fact, that’s just not your style. Although, you still want to try yoga, those strict, alignment-based classes in the Iyengar style are a turn off as well. You don’t want to carry around blocks, straps, and bolsters. That feels downright cumbersome! Not too mention expensive!

What’s a non-traditional yogi to do? I’ve got some drafts. And I’m going to share them with you here.

1. Begin With Online Mini-Classes

I love practicing yoga online. I’ve been doing it for years. The thing I love is the versatility. You don’t have to commit to a set amount of time, at a set time and place. If you’ve got a mere 10 minutes in the morning before work, there’s a class for that. Heck, if you’ve only got five minutes for a quick morning warm-up, there’s a class for that, too.

On the other side of the spectrum, maybe you’re alone for the weekend and bored out of your mind. You want a full-blown yoga retreat kind of class. There’s one for that too!

Online yoga has become so full of variety, with so many kinds of teachers, so many forms of yoga, and so many classes, there really is something for everyone. Getting started with 10 to 15 minute mini-lessons is a really nice way to begin practicing. Especially in the comfort of your own home.

There’s no one to compete against. You don’t have to look cute. And you don’t have to go anywhere. Plus, it’s cheaper. What’s not to love?

2. Look for Classes That Suit Your Desires

Maybe all you want is a good stretch. Online or in-person, chances are, you can find a class for that.

Want to work on building strength so you can become a muscle-burning machine? Strength-based yoga classes abound—in studios, and online.

Or perhaps you want a full-out cardiovascular workout, one that’s going to make you build up a sweat and burn a ton of calories. There are loads of classes for that, too.

If you love to workout to some banging playlists, there are tons of yoga classes that share your passion for music! Bulldog Yoga is one of our favourite online yoga providers, not just because they have tons of classes for every yoga level, but because their playlists are make the classes even more fun!

Look for the class that suits your desires and you’ll be more apt to take it!

3. Skip the Sanskrit

Many of us are turned off by traditional Sanskrit. It’s a difficult language, and hard to remember the names to yoga poses in this ancient dialect.

Luckily, many classes skip the Sanskrit altogether—especially yin yoga classes. If Sanskrit’s not your cup of tea, try taking English-based classes. Sanskrit names are typically frustrating for new beginners who can’t understand what the names are for each pose. Starting out with English-based classes can take some of the stress away and help you flow between the poses with more confidence!

4. Find a Class That Looks Downright Fun

This is going to be different for everyone. What sounds fun to me, might not be fun at all for you. A fun class might be one with upbeat music. I thought about teaching yoga classes with flamenco music. It’s a genre I just love. This would be totally fun for me, but it might not suit you.

Someone else’s draft of fun might include mantras and chanting, with spiritual teachings or mythological stories woven throughout, but that might not be your draft of fun. Get my drift?

Find a class that includes that little something extra that makes it less stuffy than traditional yoga. Aromatherapy yoga, anyone? Now, that sounds fun to me!

5. Do What Feels Good

As you begin practicing yoga, keep in mind that it’s not about being good. It’s about feeling good. And having fun.

Your poses don’t have to look like anyone else’s poses. And, they’re not going to! This is your practice. Only yours. You get to do whatever is best for you, and that means whatever feels good to you.

This will change from one day to the next. That’s the beauty of the human body and mind. So, go with how you feel.

In this way, it makes sense not to get caught up in just one style of yoga. I know from personal experience that some days I want an hour long vinyasa class. Other days all I can handle is 20 minutes of a few traditional hatha poses. And still others, I want to luxuriate in a 90-minute yin class, and then meditate for 30 minutes after.

Every day is different. I typically honor my body (and mind), and I encourage you to do the same. That way you can ease into the practice, and know that it’s all about whatever works for you.

So, do what feels good, each and every day!

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The post How to Get Into Yoga for the Non-Traditional Yogi appeared first on Yogapedia.

Mudras are hand gestures. The word mudra translates to ‘seal.’ Mudras are seals. They’re energetic ones, and they’re believed to be useful for a number of health issues.

In this article, we’re going to explore the best mudras for digestion. Having a proper flowing digestive system was essential for the ancient yogis, as yoga and Ayurvedic medicine believe the health of the entire system is intricately linked to the health of the digestive tract.

Here are the best mudras to help balance and better your digestive health.

1. Pushan Mudra

Pushan mudra is the mother of all mudras having to do with digestion and elimination. It’s the only mudra on this list whereby each hand is in a different position. The right hand of pushan mudra rests in a position of receptivity, and the left hand takes the shape of a mudra that symbolizes elimination.

This particular hand gesture is believed to be linked to the organs of elimination. Think liver, gallbladder, and stomach. The ancient yogis believed that when placing the hands in pushan mudra, various energies were ignited. They are the energies of:

• Receptivity
• Assimilation and digestion
• Elimination.

In yoga, these energies are referred to as:

• Prana vayu (receptivity energy)
• Samana vayu (digestion and assimilation energies)
• Apana vayu (the elimination energy)

If you’re experiencing gas after eating a meal, pushan mudra might be useful, as it’s thought to alleviate flatulence and even nausea.

Pushan is a Vedic deity who helps us through life transitions. As such, when we place our hands in pushan mudra, we’re supporting the difficulties that come with the winds of change, and making transitions in our lives just a little bit easier.

Classically speaking, mudras are typically performed for a full 45-minutes a day, which sounds pretty hardcore if you ask me. My suggestion here is to start gradually, with say, five minutes or so, and then work your way up.

Like your asana or pranayama practice, you’ll want to choose a time frame that works for you, and won’t leave you intimidated, overwhelmed, or dreading the practice.

To do pushan mudra:

1. Sit comfortably in a cross-legged position, like lotus pose (padmasana) or easy pose (sukhasana).
2. Place both hands gently on the thighs, with the palms facing upwards. Allow the arms and shoulders to relax.
3. Grow the spine tall. Take a deep breath.
4. With your right hand, outstretch your pinky and ring fingers, while pressing the tips of the thumb, forefinger, and middle fingers together.
5. With your left hand, outstretch the pointer and pinky fingers, while bringing the tips of the thumb, middle, and ring fingers together.

The right hand position is believed to help with issues involving the upper gastrointestinal tract. Think burping, belching, and acid reflux. If you want to target the lower gastrointestinal tract, you can switch things up with the right hand by outstretching the pointer and middle fingers, and pressing the tips of the ring, pinky, and thumb together.

The left hand position is said to target all issues of the gastrointestinal tract.

Read: Top 10 Mudras for Your Yoga Practice

2. Prana Mudra

Prana mudra is believed to cool the excessive fires of pitta, one of the three fundamental energies in every human being according to Ayurveda. If our digestive fires are on overdrive, imbalances can occur. Prana mudra helps balance this aggravation, while also supporting liver health.

Here’s how you do prana mudra:

1. Find your meditative seat and take a few deep breaths to settle in.
2. Press the tips of the ring finger, little finger and thumb together, while outstretching the middle and pointer fingers. This is the shape both your left and right hands will take.
3. Place the hands on your knees (if sitting) or by your sides if standing or lying down.
4. Breathe here with your hands in prana mudra for five to 10 minutes.

Read: Connect With Yourself: 5 Mudras for the Heart

3. Apana mudra

This mudra is known as a purifying one. It’s believed to cleanse the blood, while helping to rid the body of toxic waste. If you suffer from constipation, flatulence, or have a difficult time sweating, this mudra’s for you.

Here’s how you practice apana mudra:

1. Find a comfortable, meditative seat and take a couple deep breaths to get grounded.
2. Rest your hands gently on the knees and press the middle and ring fingers to your thumb.
3. Leave the pointer and pinky fingers outstretched. This is the position both right and left hands will take.
4. Breathe deeply as you close your eyes and sit peacefully in apana mudra.

It’s said that sitting in apana mudra for thirty minutes is optimal to reap the benefits. But, I say—start slow. You’ll work your way up with time.

I hope these mudras keep your gut healthy and happy, and free of discomfort. Yoga is a healing art that’s truly profound, and mudras are an overlooked aspect that I encourage you to bring forth into your sadhana.

The post Top 3 Mudras for Better Digestion appeared first on Yogapedia.

I didn't know the 10 Goddesses Meditation before I started researching. I knew there were powerful Hindu goddesses within the vast pantheon of yogic myth. And I knew you could invoke various goddesses into your meditation practice to invoke different intentions, sensations and outcomes.

But, what was the 10 Goddesses meditation? It sounded intriguing. And mysterious. Have I sparked your curiosity? If so, please read on!

In yogic philosophy, there’s a school that focuses on the divine faces of the mother. This spiritual feminine energy has 10 aspects each represented by a wisdom goddess known as the dasha mahavidyas.

Read: 5 Ways to Awaken Your Divine Feminine Shakti Energy

The 10 Goddesses meditation explores these faces, encouraging you to take each one into your heart as you contemplate what she represents. We’ll take a look at each goddess, and what her unique energy brings to our sacred meditation practice.

The Wisdom Goddesses

The ten mahavidyas, which represent various phases of awareness, as well as different powers of the mental body and heart space which can return us to our pure consciousness, are as follows:

1. Kali

Kali is one of the more popular faces of the mother. When we bring her into our meditation, we see a fiery goddess that embodies the powers to set us free from any shackle that binds us. She also represents the creation of the Universe, a real and powerful force to be reckoned with.

Kali invites our awareness back to the state of total unification with the divine, leaving our small, ego selves behind, and setting us free from them. Her wisdom is vast, and her energy loving but fierce.

2. Tara

When we meditate on Tara, we see an omnipresent, three-eyed goddess. The wisdom goddess Tara symbolizes our innate potential to become enlightened.

She represents the stage that comes just prior to enlightenment. Her wisdom assures us that we are spiritual beings, having a human experience and that we’re all capable of reaching this divine wisdom state of being.

3. Tripura Sundari (Sodashi)

Through meditation and contemplation, we can come to understand the message of Tripura Sundari (also known as Sodashi), which is that anything and everything that exists within the Universe is Divine.

This goddess also symbolizes all that is beautiful. She is depicted as the energy that’s all good and beautiful.

4. Bhuvaneswari

This wisdom goddess’ name translates to "ruler of the Universe." When we invoke her into our meditation, she gives us the spiritual sight to recognize the Divine within everyone we meet.

When we bow to each other at the end of a yoga class, saying, “namaste,” we’re naturally invoking this wisdom goddess.

5. Bhairavi

In invoking Bhairavi, we invoke the inner knowing of our innate kundalini power. This wisdom goddess manifests herself in a cautionary way, warning us that while we all have the potential for the divine state of consciousness, we may not realize it when it’s near because we’ve not prepared ourselves spiritually.

She reminds us that the spiritual path begs much preparation and discipline. Enlightenment doesn’t happen overnight.

6. Chinnamasta

In bringing Chinnamasta into our meditation, we invoke a goddess who has cut off her own head. This represents our unconditional and totally free spirit.

Chinnamasta’s primary message is that the power it takes to reach a divine state of consciousness resides within us all. It is in us just as our hearts are in us. And all we need to do is conjure this strength, which drives us away from our desires and towards the divine state of self-realization.

Read: Invoking the Divine Feminine in Yoga: How to Call Upon 5 Popular Hindu Goddesses

7. Dhumavati

Bringing Dhumavati into our meditation means we understand that there is darkness and negativity in the world. She’s a dark, smoky goddess reminding us of the suffering of life.

We’re reminded that it takes a lot of self-reflection, self-knowledge, and inner wisdom to understand the nature of the Universe, with its many disappointments, grievances, losses, challenges, and of course, impermanence.

Read: The Roots of Suffering: Sprouted From the Mind, Healed by the Heart

8. Bagalamukhi

When the divine mother enters our awareness wearing the face of Bagalamukhi, we bring into the meditation our ability to refuse the pull of the ego, which pulls us towards our tendencies to run to pleasure and away from pain, both of which are fleeting, of course.

9. Matangi

Matangi’s message is one of holiness. She serves as a reminder of our innately divine consciousness that doesn’t judge but tolerates everything and everyone.

Matangi reminds us that love, compassion, and unity consciousness is our natural state. Not pride nor prejudice.

10. Kamala

In the form of Kamala, the divine goddess enters our meditative awareness to have us contemplate the fact that we should be selfless beings, and that we are naturally abundant and good. We all can meditate on our selfless nature and spiritual tendency towards divine love. That is our true nature.

Read: 3 Tips on Improving Your Meditation Practice

If this little introduction to the 10 goddesses intrigues you, I encourage you to delve deeper into these wisdom teachings and bring them into your meditation practice. You may find that some of these goddesses resonate with you more than others.

Follow your longings and bring what you need into your sacred space of meditation.

The post 10 Goddesses Meditation: Sitting with Divine Wisdom appeared first on Yogapedia.

Thankfully, a lifelong yoga practice can help us make our backs stronger and more flexible, so that we can experience a life free of pain as we move gracefully into our older years.

Here are four of the best yoga asanas to help strengthen your back. You’ll want to practice these at least every other day to give your back the self-care and self-love it needs and deserves.

1. Downward-Facing Dog Pose

Luckily, this is one of the most useful poses for back support and most of the yoga sequences, regardless of the style of yoga, has downward-facing dog within its lineup. Downward-facing dog pose, known in Sanskrit as adho mukha svanasana, is one of the most accessible yoga asanas.

To get the full back strengthening and stretching benefits from the pose, you’ll want to keep a few alignment rules in mind:

• When it comes to the placement of your hands, make sure that they are shoulder-distance apart.
• Align the creases of your wrists with the front of your yoga mat, keeping your fingers spread wide.
• Activate your arms, with the forearms rotated slightly inward and the upper arms rotated slightly outward.
• Make sure your feet are parallel to each other and hip-distance apart.
• Keep your neck and head aligned with your spine. This is an important thing to practice because your head and neck are an extension of your spine.

In any asana where back strength is the goal, make sure your core is fully engaged. This protects the back while strengthening core muscles – an added bonus! The last thing to remember in downward-facing dog is to bend the knees slightly so you can easily draw the low back and sit bones toward the sky.

Read: Achieving Your Best Downward–Facing Dog

2. Locust Pose

If you can imagine this asana in your mind’s eye, then you can see how this pose works to strengthen all the back muscles. Locust pose (salabhasana) starts with you laying on your belly to activate your core, and then raising both your arms and legs up off the ground.

The moment you do this, you will be engaging nearly every muscle in your back. You can play around with the pose by changing the position of your arms. Some people like them along their sides with palms facing up, while others like them overhead, which is referred to as Superman pose (viparita shalabhasan).

Locust pose is one of the most effective asanas of back strengthening poses, and it’s accessible to almost everyone. Hold the pose for as long or as little as feels right for your body on a given day.

Read: 10 Ways to Ease Back Pain Through Alignment, Asana and Ayurveda

3. Bow Pose

Bow pose (dhanurasana) is one of the more challenging and beneficial yoga poses for back strength. This heart-opener works to strengthen the upper back while also preventing back pain.

You’ll want to start slowly with this pose if you’re a beginner and gradually lengthen the amount of time in the pose as you progress.

This asana is fun to try as one-legged bow pose (ardha dhanurasana) as well, where one leg is elongated behind you on the mat and the other held by one or both hands.

As with any of these poses, allow the breath to be deep and imagine prana flowing into all the areas of the back body that need strengthening and support.

4. Chair Pose

This is a powerful pose for strengthening the back, core, quads and buttock muscles. Chair pose, known in Sanskrit as utkatasana, works really well to build all the muscles in the lower back. Of course, as you practice this asana, you’ll notice your upper back getting a great workout, too.

There’s good reason why this pose is also known as fierce pose: it is truly fierce and works wonders at keeping your spine and back healthy throughout your entire life. As with all the other poses, make sure you keep your head and neck aligned with your spine.

Read: 8 Yoga Asanas for Neck Pain

Benefit From Back-to-Back Practice

Practice these four asanas every day or every other day to keep your back strong and limber for life!

The post 4 Yoga Poses for a Strong Back appeared first on Yogapedia.

The practice of japa meditation, specifically, uses mantras in this way to still the mind, thereby opening the path to enlightenment for the yogi.

Here are five of the top mantras for you to experiment with as you get started with japa meditation, so you can hopefully find one that resonates with your soul.

Read: What Is Japa Mantra?

Om

Om, also spelt as Aum, is often referred to as the hymn of the universe. It’s probably the most powerful mantra available to us because it contains the most powerful vibration. Yogis believe that when the universe was created, Om was the sound with which everything came into being.

When you chant Om, you can access this powerful vibration and align your awareness with the awareness of all creation.

Om is the perfect mantra with which to begin practicing japa meditation. Start with Om and see where it takes you.

Learn how to pronounce this mantra correctly by listening to the clip below!

Read: 5 Benefits of Chanting OM

So'Hum

So'Hum (or So'ham) translates to “I am that.” It’s another mantra that’s perfect for beginners because you can link it to your breath. On your inhale, imagine the sound, "Om," and on your exhale, imagine the sound, "Hum."

Historically, So'Hum was first mentioned in the Upanishads and comes from the Sanskrit, sa, which means “that” or "he," and aham, which means “I am.”

When we align our breath with this mantra, we become more focused. Try practicing japa meditation with the So Hum mantra for a few weeks and see if it becomes your favorite.

Learn how to pronounce So'Hum correctly by listening to the clip below!

Read: So'ham. I am That.

Om Namah Shivaya

Om Namah Shivaya is an iconic mantra because it calls upon Lord Shiva . It is said that when we meditate with this mantra, we can become self-realized, while also accessing deeply spiritual states of being and even supernatural yogic powers.

Om Namah Shivaya is so powerful because it contains first and foremost the mantra, Om, which is the sound vibration of the beginning of creation. Then we have namah, which is the Sanskrit word for "salutations," and Shivaya, which means Lord Shiva, but can also be thought of as Absolute Reality. When we get deeply in touch with the word, shivayah, we understand that we and the Absolute are one and the same.

“Salutations to Lord Shiva” is what we are essentially saying when we chant Om Namah Shivayah. As this mantra contains six syllables, it’s a bit more complex than the previous two we touched upon, but once you get into the rhythm of it, you’ll find it flows quite naturally.

Learn how to pronounce Om Namah Shivaya correctly by listening to the clip below!

Read: Om Namah Shivaya Mantra

Om Shanti Shanti Shanti

Om Shanti Shanti Shanti is another powerful and profound mantra that’s also perfect for beginning meditators. Again, it contains Om, that great hymn of the universe. In fact, some traditions say that Om is the sound of the universe itself.

Shanti is a word in the ancient Pali language that means "peace." The reason we chant it three times is because it represents peace in the three parts of our existence:

• Body
• Mind
• Speech

When we meditate with the mantra, Om Shanti Shanti Shanti, we invoke a deep state of peace within our being. We’re also wishing the same experience of profound peace for others. This invocation of peace is important for both Buddhist and yogic traditions.

Work with this mantra for 40 days and see how you begin to access states of deep peace on all three levels – peace in your body, peace in your mind and peace when you speak with others.

Read: 4 Mantras That Will Transform Your Life

Guru Om

Once again we have the universal sound vibration of Om. When we place the word guru before or behind Om, we’re invoking a guru and paying our respects to our guru. Guru in Sanskrit comes from the word gu, meaning "darkness," and ru, meaning "remover," as such guru translates as "Darkness remover."

In the Hindu tradition, gurus are said to be avatars, or incarnations of a god. Chanting to a guru is like chanting to a god who just happens to be gracing us with his/her presence on the earthly plane.

You can chant Om Guru, Guru Om or Om Guru Om. Play around with all three and see which one feels more natural.

Connecting With Your Mantra

As with all the mantras, a sacred set of mala beads will help you stay focused and disciplined. Purchase a beautiful mala to help you get started as you explore the healing practice that is mantra meditation. Each time you chant your mantra, use a mala and repeat the sounds at least 108 times.

To make these mantras more powerful, try practicing each one for 40 days in order to let them seep into your consciousness. This is said to be the perfect amount of time to create new habits and experience profound transformation. You might then begin to see profound changes taking place in your consciousness.

Read: Makings of a Mantra: The Basics of Sanskrit's Sacred Syllables & How to Choose Yours

The post 5 Sacred Mantras to Jump-Start Your Japa Meditation Practice appeared first on Yogapedia.