Yoga is a great way to manage stress and anxiety. Practicing yoga can help to calm the mind, reduce tension in the body, and promote relaxation. Practice these 14 yoga poses will help you manage anxiety, stress and promote relaxation. By incorporating these yoga poses into a regular practice, it is possible to manage stress, anxiety and promote overall well-being. With consistent effort, yoga can be a natural and effective way to alleviate anxiety, stress and promote a healthier, happier life.
Beginner's guide to yoga: healthise yogaAmitaShourie
Healthise.com Yoga Awareness: Your health is YOUR responsibility - no one else's. Remember that prevention is your greatest medicine. The practice of yoga is typically not quick fix, however, with regular practice, you’ll reap the benefits.
Beginner's guide to yoga: healthise yogaAmitaShourie
Healthise.com Yoga Awareness: Your health is YOUR responsibility - no one else's. Remember that prevention is your greatest medicine. The practice of yoga is typically not quick fix, however, with regular practice, you’ll reap the benefits.
Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation. Yoga is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.
Losing weight through yoga sounds almost too good to be true. At the most basic level, yoga is a form of movement that helps you burn calories, which is a major part of losing weight. It's even good for your mental health, helping you deal with stress and anxiety. If yoga sounds more appealing and weight loss is your goal, then this book has all the answers you may be looking for.
Yoga - Basic tips for an avid practitionerRajagopalan V
Based on my first year of yoga , I wanted to share some of the tips that our yoga teacher constantly talks about. Yoga is beneficial and keeps you flexible, fit and alive.
YOGA is a ancient times exercise it can get rid of all diseases if you did it in right way and daily after doing yoga you feel better and relief and subconsciously you will become stronger
Let's start now.....
From the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.
In fact, several studies have conformed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.
YOGA is a ancient times exercise it can get rid of all diseases if you did it in right way and daily after doing yoga you feel better and relief and subconsciously you will become stronger
Let's start now.....
Healthy life style
You will be surprised at how many health benefits Yoga has to offer. From offering relief from stress and weight management to improving your overall health, this ancient practice can help you live an ideal life.
Discover the physical, mental, and emotional benefits of yoga. Learn how yoga can improve your flexibility, strength, and reduce stress in this ultimate guide.
Yoga: The Ultimate Tool for Comprehensive Wellness
Yoga, an ancient practice rooted in Indian philosophy, has transcended cultural boundaries to become a global phenomenon celebrated for its myriad benefits. Among these, the profound impact on mental and physical health stands out as particularly transformative. In this discussion, we delve deeply into one of the most significant benefits of yoga: its ability to reduce stress and enhance mental well-being.
Reducing Stress and Enhancing Mental Well-being
Stress is an inevitable part of modern life, but chronic stress can lead to a host of health problems, including anxiety, depression, cardiovascular disease, and a weakened immune system. Yoga provides an effective, natural solution to managing stress and promoting mental health through a combination of physical postures (asanas), breath control (pranayama), and meditation (dhyana).
1. Physical Postures (Asanas):
- The practice of asanas involves a series of physical movements and stretches that help to release physical tension in the body. When muscles are stretched and relaxed, the body’s production of cortisol, the stress hormone, is reduced.
- Specific poses, such as forward bends and restorative postures, are designed to calm the nervous system. For example, the child’s pose (Balasana) and legs-up-the-wall pose (Viparita Karani) are particularly effective in inducing a state of relaxation and lowering blood pressure.
2. Breath Control (Pranayama):
- Pranayama, or breath control, is a central component of yoga that directly impacts the autonomic nervous system. Techniques such as deep diaphragmatic breathing, alternate nostril breathing (Nadi Shodhana), and the 4-7-8 breath method can activate the parasympathetic nervous system, promoting a state of calm and relaxation.
- Controlled breathing helps to reduce the physiological symptoms of stress, such as rapid heart rate and shallow breathing, by encouraging a slower, more deliberate breathing pattern. This, in turn, helps to lower heart rate, reduce blood pressure, and improve oxygen flow to the brain.
3. Meditation (Dhyana):
- Meditation is a powerful tool for reducing stress and enhancing mental clarity. Regular meditation practice has been shown to increase gray matter in the brain, which is associated with improved emotional regulation and cognitive function.
- Techniques such as mindfulness meditation, loving-kindness meditation, and body scan meditation help practitioners develop greater awareness of their thoughts and feelings, allowing them to respond to stressors more mindfully rather than reactively.
- Meditation also encourages the production of endorphins and serotonin, chemicals in the brain that promote feelings of well-being and happiness. This neurochemical boost can help alleviate symptoms of depression and anxiety, providing a natural and sustainable way to enhance mood.
4. Holistic Integration:
- The holistic nature of
Yoga meditation is a practice that can be used to still the mind and bring about a sense of inner peace. It is a form of mindfulness meditation, which is a type of meditation that focuses on being aware of the present moment.Yoga meditation is a great way to reduce stress, and to find inner peace. It can be done by anyone, at any time, and in any place. Give it a try today!
Si vous avez fait votre pose de yoga « chien vers le bas » aujourd'hui, vous vous sentez probablement plus détendu. Quel que soit votre niveau d'expertise en yoga, si vous pratiquez régulièrement, vous pouvez vous sentir mieux de la tête aux pieds.
Le yoga offre des bienfaits pour la santé physique et mentale aux personnes de tous âges. Et, si vous souffrez d'une maladie, que vous vous rétablissez d'une opération chirurgicale ou que vous vivez avec une maladie chronique, le yoga peut devenir une partie intégrante de votre traitement e
6 Key Relaxation Practices To Find Peace And Serenity epic solutions
Reducing stress and anxiety is an effective method for increasing your overall health and well-being. By practicing stress reduction techniques, you are improving your overall quality of life and longevity.
Yoga is often partially understood as being limited to asanas or poses, and its benefits are only perceived to be at the physical level. However, we fail to realize the immense benefits yoga offers in uniting the body, mind, and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling. So, if you are keen to lose weight, develop a strong and flexible body or being at peace, then yoga can help you achieve it all.
CHAPTER 1 SEMESTER V - ROLE OF PEADIATRIC NURSE.pdfSachin Sharma
Pediatric nurses play a vital role in the health and well-being of children. Their responsibilities are wide-ranging, and their objectives can be categorized into several key areas:
1. Direct Patient Care:
Objective: Provide comprehensive and compassionate care to infants, children, and adolescents in various healthcare settings (hospitals, clinics, etc.).
This includes tasks like:
Monitoring vital signs and physical condition.
Administering medications and treatments.
Performing procedures as directed by doctors.
Assisting with daily living activities (bathing, feeding).
Providing emotional support and pain management.
2. Health Promotion and Education:
Objective: Promote healthy behaviors and educate children, families, and communities about preventive healthcare.
This includes tasks like:
Administering vaccinations.
Providing education on nutrition, hygiene, and development.
Offering breastfeeding and childbirth support.
Counseling families on safety and injury prevention.
3. Collaboration and Advocacy:
Objective: Collaborate effectively with doctors, social workers, therapists, and other healthcare professionals to ensure coordinated care for children.
Objective: Advocate for the rights and best interests of their patients, especially when children cannot speak for themselves.
This includes tasks like:
Communicating effectively with healthcare teams.
Identifying and addressing potential risks to child welfare.
Educating families about their child's condition and treatment options.
4. Professional Development and Research:
Objective: Stay up-to-date on the latest advancements in pediatric healthcare through continuing education and research.
Objective: Contribute to improving the quality of care for children by participating in research initiatives.
This includes tasks like:
Attending workshops and conferences on pediatric nursing.
Participating in clinical trials related to child health.
Implementing evidence-based practices into their daily routines.
By fulfilling these objectives, pediatric nurses play a crucial role in ensuring the optimal health and well-being of children throughout all stages of their development.
Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation. Yoga is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.
Losing weight through yoga sounds almost too good to be true. At the most basic level, yoga is a form of movement that helps you burn calories, which is a major part of losing weight. It's even good for your mental health, helping you deal with stress and anxiety. If yoga sounds more appealing and weight loss is your goal, then this book has all the answers you may be looking for.
Yoga - Basic tips for an avid practitionerRajagopalan V
Based on my first year of yoga , I wanted to share some of the tips that our yoga teacher constantly talks about. Yoga is beneficial and keeps you flexible, fit and alive.
YOGA is a ancient times exercise it can get rid of all diseases if you did it in right way and daily after doing yoga you feel better and relief and subconsciously you will become stronger
Let's start now.....
From the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.
In fact, several studies have conformed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.
YOGA is a ancient times exercise it can get rid of all diseases if you did it in right way and daily after doing yoga you feel better and relief and subconsciously you will become stronger
Let's start now.....
Healthy life style
You will be surprised at how many health benefits Yoga has to offer. From offering relief from stress and weight management to improving your overall health, this ancient practice can help you live an ideal life.
Discover the physical, mental, and emotional benefits of yoga. Learn how yoga can improve your flexibility, strength, and reduce stress in this ultimate guide.
Yoga: The Ultimate Tool for Comprehensive Wellness
Yoga, an ancient practice rooted in Indian philosophy, has transcended cultural boundaries to become a global phenomenon celebrated for its myriad benefits. Among these, the profound impact on mental and physical health stands out as particularly transformative. In this discussion, we delve deeply into one of the most significant benefits of yoga: its ability to reduce stress and enhance mental well-being.
Reducing Stress and Enhancing Mental Well-being
Stress is an inevitable part of modern life, but chronic stress can lead to a host of health problems, including anxiety, depression, cardiovascular disease, and a weakened immune system. Yoga provides an effective, natural solution to managing stress and promoting mental health through a combination of physical postures (asanas), breath control (pranayama), and meditation (dhyana).
1. Physical Postures (Asanas):
- The practice of asanas involves a series of physical movements and stretches that help to release physical tension in the body. When muscles are stretched and relaxed, the body’s production of cortisol, the stress hormone, is reduced.
- Specific poses, such as forward bends and restorative postures, are designed to calm the nervous system. For example, the child’s pose (Balasana) and legs-up-the-wall pose (Viparita Karani) are particularly effective in inducing a state of relaxation and lowering blood pressure.
2. Breath Control (Pranayama):
- Pranayama, or breath control, is a central component of yoga that directly impacts the autonomic nervous system. Techniques such as deep diaphragmatic breathing, alternate nostril breathing (Nadi Shodhana), and the 4-7-8 breath method can activate the parasympathetic nervous system, promoting a state of calm and relaxation.
- Controlled breathing helps to reduce the physiological symptoms of stress, such as rapid heart rate and shallow breathing, by encouraging a slower, more deliberate breathing pattern. This, in turn, helps to lower heart rate, reduce blood pressure, and improve oxygen flow to the brain.
3. Meditation (Dhyana):
- Meditation is a powerful tool for reducing stress and enhancing mental clarity. Regular meditation practice has been shown to increase gray matter in the brain, which is associated with improved emotional regulation and cognitive function.
- Techniques such as mindfulness meditation, loving-kindness meditation, and body scan meditation help practitioners develop greater awareness of their thoughts and feelings, allowing them to respond to stressors more mindfully rather than reactively.
- Meditation also encourages the production of endorphins and serotonin, chemicals in the brain that promote feelings of well-being and happiness. This neurochemical boost can help alleviate symptoms of depression and anxiety, providing a natural and sustainable way to enhance mood.
4. Holistic Integration:
- The holistic nature of
Yoga meditation is a practice that can be used to still the mind and bring about a sense of inner peace. It is a form of mindfulness meditation, which is a type of meditation that focuses on being aware of the present moment.Yoga meditation is a great way to reduce stress, and to find inner peace. It can be done by anyone, at any time, and in any place. Give it a try today!
Si vous avez fait votre pose de yoga « chien vers le bas » aujourd'hui, vous vous sentez probablement plus détendu. Quel que soit votre niveau d'expertise en yoga, si vous pratiquez régulièrement, vous pouvez vous sentir mieux de la tête aux pieds.
Le yoga offre des bienfaits pour la santé physique et mentale aux personnes de tous âges. Et, si vous souffrez d'une maladie, que vous vous rétablissez d'une opération chirurgicale ou que vous vivez avec une maladie chronique, le yoga peut devenir une partie intégrante de votre traitement e
6 Key Relaxation Practices To Find Peace And Serenity epic solutions
Reducing stress and anxiety is an effective method for increasing your overall health and well-being. By practicing stress reduction techniques, you are improving your overall quality of life and longevity.
Yoga is often partially understood as being limited to asanas or poses, and its benefits are only perceived to be at the physical level. However, we fail to realize the immense benefits yoga offers in uniting the body, mind, and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling. So, if you are keen to lose weight, develop a strong and flexible body or being at peace, then yoga can help you achieve it all.
CHAPTER 1 SEMESTER V - ROLE OF PEADIATRIC NURSE.pdfSachin Sharma
Pediatric nurses play a vital role in the health and well-being of children. Their responsibilities are wide-ranging, and their objectives can be categorized into several key areas:
1. Direct Patient Care:
Objective: Provide comprehensive and compassionate care to infants, children, and adolescents in various healthcare settings (hospitals, clinics, etc.).
This includes tasks like:
Monitoring vital signs and physical condition.
Administering medications and treatments.
Performing procedures as directed by doctors.
Assisting with daily living activities (bathing, feeding).
Providing emotional support and pain management.
2. Health Promotion and Education:
Objective: Promote healthy behaviors and educate children, families, and communities about preventive healthcare.
This includes tasks like:
Administering vaccinations.
Providing education on nutrition, hygiene, and development.
Offering breastfeeding and childbirth support.
Counseling families on safety and injury prevention.
3. Collaboration and Advocacy:
Objective: Collaborate effectively with doctors, social workers, therapists, and other healthcare professionals to ensure coordinated care for children.
Objective: Advocate for the rights and best interests of their patients, especially when children cannot speak for themselves.
This includes tasks like:
Communicating effectively with healthcare teams.
Identifying and addressing potential risks to child welfare.
Educating families about their child's condition and treatment options.
4. Professional Development and Research:
Objective: Stay up-to-date on the latest advancements in pediatric healthcare through continuing education and research.
Objective: Contribute to improving the quality of care for children by participating in research initiatives.
This includes tasks like:
Attending workshops and conferences on pediatric nursing.
Participating in clinical trials related to child health.
Implementing evidence-based practices into their daily routines.
By fulfilling these objectives, pediatric nurses play a crucial role in ensuring the optimal health and well-being of children throughout all stages of their development.
Defecation
Normal defecation begins with movement in the left colon, moving stool toward the anus. When stool reaches the rectum, the distention causes relaxation of the internal sphincter and an awareness of the need to defecate. At the time of defecation, the external sphincter relaxes, and abdominal muscles contract, increasing intrarectal pressure and forcing the stool out
The Valsalva maneuver exerts pressure to expel faeces through a voluntary contraction of the abdominal muscles while maintaining forced expiration against a closed airway. Patients with cardiovascular disease, glaucoma, increased intracranial pressure, or a new surgical wound are at greater risk for cardiac dysrhythmias and elevated blood pressure with the Valsalva maneuver and need to avoid straining to pass the stool.
Normal defecation is painless, resulting in passage of soft, formed stool
CONSTIPATION
Constipation is a symptom, not a disease. Improper diet, reduced fluid intake, lack of exercise, and certain medications can cause constipation. For example, patients receiving opiates for pain after surgery often require a stool softener or laxative to prevent constipation. The signs of constipation include infrequent bowel movements (less than every 3 days), difficulty passing stools, excessive straining, inability to defecate at will, and hard feaces
IMPACTION
Fecal impaction results from unrelieved constipation. It is a collection of hardened feces wedged in the rectum that a person cannot expel. In cases of severe impaction the mass extends up into the sigmoid colon.
DIARRHEA
Diarrhea is an increase in the number of stools and the passage of liquid, unformed feces. It is associated with disorders affecting digestion, absorption, and secretion in the GI tract. Intestinal contents pass through the small and large intestine too quickly to allow for the usual absorption of fluid and nutrients. Irritation within the colon results in increased mucus secretion. As a result, feces become watery, and the patient is unable to control the urge to defecate. Normally an anal bag is safe and effective in long-term treatment of patients with fecal incontinence at home, in hospice, or in the hospital. Fecal incontinence is expensive and a potentially dangerous condition in terms of contamination and risk of skin ulceration
HEMORRHOIDS
Hemorrhoids are dilated, engorged veins in the lining of the rectum. They are either external or internal.
FLATULENCE
As gas accumulates in the lumen of the intestines, the bowel wall stretches and distends (flatulence). It is a common cause of abdominal fullness, pain, and cramping. Normally intestinal gas escapes through the mouth (belching) or the anus (passing of flatus)
FECAL INCONTINENCE
Fecal incontinence is the inability to control passage of feces and gas from the anus. Incontinence harms a patient’s body image
PREPARATION AND GIVING OF LAXATIVESACCORDING TO POTTER AND PERRY,
An enema is the instillation of a solution into the rectum and sig
Navigating the Health Insurance Market_ Understanding Trends and Options.pdfEnterprise Wired
From navigating policy options to staying informed about industry trends, this comprehensive guide explores everything you need to know about the health insurance market.
We understand the unique challenges pickleball players face and are committed to helping you stay healthy and active. In this presentation, we’ll explore the three most common pickleball injuries and provide strategies for prevention and treatment.
QA Paediatric dentistry department, Hospital Melaka 2020Azreen Aj
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India Clinical Trials Market: Industry Size and Growth Trends [2030] Analyzed...Kumar Satyam
According to TechSci Research report, "India Clinical Trials Market- By Region, Competition, Forecast & Opportunities, 2030F," the India Clinical Trials Market was valued at USD 2.05 billion in 2024 and is projected to grow at a compound annual growth rate (CAGR) of 8.64% through 2030. The market is driven by a variety of factors, making India an attractive destination for pharmaceutical companies and researchers. India's vast and diverse patient population, cost-effective operational environment, and a large pool of skilled medical professionals contribute significantly to the market's growth. Additionally, increasing government support in streamlining regulations and the growing prevalence of lifestyle diseases further propel the clinical trials market.
Growing Prevalence of Lifestyle Diseases
The rising incidence of lifestyle diseases such as diabetes, cardiovascular diseases, and cancer is a major trend driving the clinical trials market in India. These conditions necessitate the development and testing of new treatment methods, creating a robust demand for clinical trials. The increasing burden of these diseases highlights the need for innovative therapies and underscores the importance of India as a key player in global clinical research.
CHAPTER 1 SEMESTER V PREVENTIVE-PEDIATRICS.pdfSachin Sharma
This content provides an overview of preventive pediatrics. It defines preventive pediatrics as preventing disease and promoting children's physical, mental, and social well-being to achieve positive health. It discusses antenatal, postnatal, and social preventive pediatrics. It also covers various child health programs like immunization, breastfeeding, ICDS, and the roles of organizations like WHO, UNICEF, and nurses in preventive pediatrics.
Telehealth Psychology Building Trust with Clients.pptxThe Harvest Clinic
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Struggling with intense fears that disrupt your life? At Renew Life Hypnosis, we offer specialized hypnosis to overcome fear. Phobias are exaggerated fears, often stemming from past traumas or learned behaviors. Hypnotherapy addresses these deep-seated fears by accessing the subconscious mind, helping you change your reactions to phobic triggers. Our expert therapists guide you into a state of deep relaxation, allowing you to transform your responses and reduce anxiety. Experience increased confidence and freedom from phobias with our personalized approach. Ready to live a fear-free life? Visit us at Renew Life Hypnosis..
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Yoga for Anxiety stress relief- 14 poses to try today (2).pdf
1. 14 YOGA POSES
TO COMBAT
STRESS AND ANXIETY
14 YOGA POSES
TO COMBAT
STRESS AND ANXIETY
YOGA CAN BE AN EFFECTIVE WAY TO
MANAGE STRESS AND ANXIETY, IMPROVE
MENTAL AND PHYSICAL WELL-BEING, AND
PROMOTE A SENSE OF CALM AND
RELAXATION.
2. Yoga is a physical, mental, and spiritual practice that originated in ancient India. It
involves various postures (asanas), breathing exercises (pranayama), and meditation
techniques.
The practice of yoga aims to cultivate a sense of balance, harmony, and well-being in
the body and mind. While yoga is often associated with physical fitness and flexibility,
it is also a powerful tool for reducing stress and anxiety, improving mental clarity and
focus, and promoting overall health and wellness. Yoga is a practice that can be
adapted to suit the needs and abilities of individuals of all ages and fitness levels.
Yoga is a practice that has evolved over thousands of years and has many different
styles and traditions. Some of the most well-known styles of yoga include Hatha yoga,
Ashtanga yoga, Vinyasa yoga, and Kundalini yoga. Each style of yoga emphasizes
different aspects of the practice, such as physical postures, breathing techniques, or
meditation.
The physical postures in yoga (asanas) are designed to stretch and strengthen the
body, improve flexibility and balance, and increase overall physical fitness. These
postures are often combined with breathing techniques (pranayama) that can help
calm the mind, reduce stress and anxiety, and improve lung function.
In addition to its physical benefits, yoga is also a powerful tool for improving mental
and emotional well-being. Regular practice of yoga has been shown to reduce
symptoms of depression and anxiety, improve mood and cognitive function, and
increase feelings of overall well-being.
Yoga is a practice that can be adapted to suit the needs and abilities of individuals of
all ages and fitness levels. It can be practiced at home, in a studio, or outdoors, making
it a versatile and accessible form of exercise and meditation.
INTRODUCTION
3. BENIFITS
OF YOGA
Yoga has numerous benefits for
reducing stress and anxiety. One of the
key benefits of yoga is its ability to lower
cortisol levels, a hormone associated
with stress.
The deep breathing, meditation, and
physical postures of yoga can help relax
the body and calm the mind, reducing
feelings of stress and anxiety.
Additionally, regular yoga practice has
been shown to improve sleep quality,
which is essential for reducing stress
and anxiety.
Yoga can also enhance mindfulness,
helping individuals stay present in the
moment and reduce worrying about the
past or future.
This increased mindfulness can lead to a
greater sense of well-being and
improved mood. Overall, yoga can be a
powerful tool for managing stress and
anxiety, promoting relaxation, and
improving mental and physical well-
being.
4. MOTIVATION STORIES
MOTIVATION STORIES
DAN NEVINS
Dan is a former U.S. Army staff sergeant
who lost both of his legs in Iraq in 2004.
He struggled with depression, anxiety,
and post-traumatic stress disorder
(PTSD) after his injury.
He discovered yoga in 2014 and credits
the practice with helping him heal
emotionally and physically.
He now teaches yoga to veterans and
people with disabilities.
Tiffany is a yoga teacher and founder of Yoga
Medicine, a company that provides yoga
teacher training and continuing education for
healthcare professionals.
She was diagnosed with a rare autoimmune
disease in her 20s and turned to yoga as a way
to manage her symptoms.
She found that yoga helped her heal
physically and emotionally and now uses her
experience to help others.
TIFFANY CRUIKSHANK
THERE ARE MANY REAL STORIES OF PEOPLE WHO HAVE BEEN HEALED BY
THERE ARE MANY REAL STORIES OF PEOPLE WHO HAVE BEEN HEALED BY
YOGA. HERE ARE A FEW EXAMPLES:
YOGA. HERE ARE A FEW EXAMPLES:
KINO MACGREGOR
Kino is a yoga teacher who suffered from
an eating disorder and anxiety as a
teenager.
She turned to yoga as a way to cope with
her mental health issues and found that
it helped her find inner peace and
acceptance.
Today, she is an internationally
recognized yoga teacher and author who
inspires others to find healing through
yoga.
5. Consult with your doctor: If you have any pre-existing medical conditions or injuries, it's important to consult with
your doctor before starting yoga. They can advise you on any modifications or precautions you should take.
Find a qualified instructor: It's important to find a qualified yoga instructor who can guide you through the poses
safely and effectively. Look for someone who is certified by a reputable yoga organization.
Listen to your body: Yoga should never be painful. If a pose feels uncomfortable or painful, modify or skip it. It's
important to listen to your body and not push yourself beyond your limits.
Wear comfortable clothing: Wear clothing that is comfortable and allows for easy movement. Avoid wearing anything
too tight or restrictive.
Stay hydrated: Drink plenty of water before, during, and after your yoga practice to stay hydrated.
Practice on a suitable surface: Choose a surface that is flat and stable, such as a yoga mat or carpet. Avoid practicing
on surfaces that are slippery or uneven.
Remember, yoga is a practice of self-care and should be approached with patience and mindfulness. Taking these
precautions can help ensure a safe and enjoyable yoga practice.
While yoga can be a beneficial practice for many people, it's important to take certain precautions before
starting a yoga practice. Here are some things to keep in mind:
PRECAUTIONS FOR YOGA
READ CAREFULLY
7. Find a comfortable seated position with your back straight and your shoulders
relaxed. You can sit cross-legged on the floor or in a chair with your feet flat on the
ground.
Bring your right hand up to your nose and place your index finger and middle finger
on your forehead between your eyebrows. Place your thumb on your right nostril
and your ring finger on your left nostril.
Close your right nostril with your thumb and inhale slowly and deeply through your
left nostril.
When you have taken a full inhale, close your left nostril with your ring finger and
hold your breath for a few seconds.
Release your right nostril and exhale slowly and completely through it.
Inhale through your right nostril, then hold your breath for a few seconds with both
nostrils closed.
Release your left nostril and exhale slowly and completely through it.
This completes one round of Nadhi Shodhana. Continue to alternate nostrils with
each inhale and exhale, focusing on breathing deeply and evenly.
Aim to perform 5-10 rounds of Nadhi Shodhana, gradually increasing the length of
each inhale, exhale, and breath hold as you become more comfortable with the
technique.
Channel-Cleaning Breath, also known as Nadhi Shodhana, is a pranayama or
breathing technique that helps to calm the mind and balance the flow of energy in the
body. Here are the steps to perform this breathing exercise:
Nadhi Shodhana is a gentle and calming breathing exercise that can be practiced at
any time, but is particularly useful for reducing stress and anxiety. As with any
pranayama practice, it is important to start slowly and gradually increase the length
and intensity of your breaths as you become more comfortable with the technique.
1) CHANNEL-CLEANING BREATH
(NADHI SHODHANA)
8. Begin by sitting on your mat with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to
the sides.
Bring your heels as close to your body as possible, keeping your feet together and pressing the
soles of your feet together.
Take hold of your ankles or feet with your hands, and gently pull your heels towards your
body.
Lengthen your spine and lift your chest, keeping your shoulders relaxed and away from your
ears.
If possible, bring your forehead towards your feet, but avoid rounding your spine.
Hold the pose for several breaths, focusing on deepening the stretch in your hips and inner
thighs with each exhale.
To release the pose, gently release your feet and extend your legs back out in front of you.
Bound Angle Pose, also known as Baddha Konasana, is a seated yoga posture that helps to open the
hips, groin, and inner thighs. Here are the steps to perform this pose:
Bound Angle Pose can be modified with props, such as blankets or blocks, to make it more
accessible for those with tight hips or knees. As with any yoga posture, listen to your body and
only go as far as feels comfortable for you.
2) BOUND ANGLE POSE
(BADDHA KONASANA)
9. Begin by standing at the top of your
mat with your feet hip-distance apart
and your arms at your sides.
Inhale and lift your arms up overhead,
keeping your shoulders relaxed and
away from your ears.
Exhale and fold forward from the hips,
keeping your spine long and your head
relaxed.
Reach down and grasp the big toes of
each foot with the first two fingers and
thumb of each hand.
Inhale and lengthen your spine, lifting
your torso away from your thighs.
Exhale and fold forward, using the
pressure of your fingers on your toes to
deepen the stretch in your hamstrings.
Hold the pose for several breaths,
focusing on breathing deeply and
evenly.
To release the pose, release your toes
and slowly roll up to standing one
vertebra at a time.
Big Toe Pose, also known as
Padangusthasana, is a standing forward
bend that helps to stretch the hamstrings
and release tension in the back of the body.
Here are the steps to perform this pose:
If you are unable to reach your toes, you
can use a yoga strap or towel to help you
reach. You can also bend your knees slightly
if you have tight hamstrings. As with any
yoga posture, listen to your body and only
go as far as feels comfortable for you.
3) BIG TOE POSE
(PADANGUSTHASANA)
10. BEGIN ON YOUR HANDS AND KNEES, WITH YOUR WRISTS DIRECTLY UNDER YOUR
SHOULDERS AND YOUR KNEES DIRECTLY UNDER YOUR HIPS.
INHALE AND ARCH YOUR BACK, DROPPING YOUR BELLY TOWARDS THE FLOOR
AND LIFTING YOUR TAILBONE TOWARDS THE CEILING.
LIFT YOUR HEAD AND LOOK UP TOWARDS THE CEILING, KEEPING YOUR SHOULDERS
RELAXED AND AWAY FROM YOUR EARS.
THIS IS THE COW POSE OR BITILASANA.
EXHALE AND ROUND YOUR SPINE, TUCKING YOUR CHIN TOWARDS YOUR CHEST
AND BRINGING YOUR TAILBONE TOWARDS YOUR KNEES.
THIS IS THE CAT POSE OR MARJARYASANA.
CONTINUE MOVING BETWEEN COW POSE AND CAT POSE WITH YOUR BREATH,
INHALING AS YOU ARCH YOUR BACK AND EXHALING AS YOU ROUND YOUR
SPINE.
MOVE SLOWLY AND MINDFULLY, FOCUSING ON THE SENSATION OF YOUR SPINE
MOVING.
REPEAT FOR SEVERAL ROUNDS OF BREATH.
CAT POSE, ALSO KNOWN AS MARJARYASANA, IS A SIMPLE YET EFFECTIVE YOGA
POSTURE THAT HELPS TO STRETCH AND MOBILIZE THE SPINE. HERE ARE THE STEPS TO
PERFORM THIS POSE:
CAT POSE IS A GENTLE STRETCH THAT CAN BE MODIFIED FOR THOSE WITH SENSITIVE
WRISTS OR KNEES. IF YOU EXPERIENCE ANY DISCOMFORT OR PAIN, YOU CAN PLACE A
FOLDED BLANKET UNDER YOUR KNEES OR COME DOWN ONTO YOUR FOREARMS FOR
A MODIFIED VERSION OF THE POSE.
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4) CAT POSE
(MARJARYASANA)
11. Begin on your hands and knees, with your wrists directly under your shoulders and
your knees directly under your hips.
Inhale and arch your back, dropping your belly towards the floor and lifting your
tailbone towards the ceiling.
Lift your head and look up towards the ceiling, keeping your shoulders relaxed and
away from your ears.
Hold the pose for several breaths, focusing on breathing deeply and evenly.
To release the pose, exhale and come back to neutral tabletop position.
Cow Pose, also known as Bitilasana, is a gentle yoga posture that helps to stretch and
mobilize the spine. Here are the steps to perform this pose:
Cow Pose is a gentle stretch that can be modified for those with sensitive wrists or
knees. If you experience any discomfort or pain, you can place a folded blanket under
your knees or come down onto your forearms for a modified version of the pose.
5) COW POSE
(BITILASANA)
12. Lie on your back with your knees bent and your feet flat on the floor. Your arms should
be resting at your sides with your palms facing down.
Inhale and lift your hips up towards the ceiling, pressing into your feet and engaging
your glutes and hamstrings.
Roll your shoulders back and interlace your fingers underneath your back, pressing
your arms down into the floor.
Hold the pose for several breaths, focusing on breathing deeply and evenly.
To release the pose, exhale and slowly lower your hips back down to the floor, one
vertebra at a time.
Bridge Pose, also known as Setu Bandhasana, is a backbend that can help to strengthen
the legs, glutes, and lower back while also opening the chest and shoulders. Here are the
steps to perform this pose:
Bridge Pose can be modified by placing a block or bolster underneath the sacrum for
added support, or by extending the arms overhead for a deeper stretch in the chest and
shoulders. It is important to avoid this pose if you have any neck or shoulder injuries, and
to listen to your body and only go as far as feels comfortable for you.
6) BRIDGE POSE
(SETUBANDHA)
13. Begin on your knees with your feet flat on the floor and your shins and knees hip-distance
apart.
Place your hands on your lower back with your fingertips pointing down towards your hips.
Inhale and lift your chest up towards the ceiling, arching your back and bringing your
elbows closer together.
If you feel comfortable, you can reach your hands back to your heels, keeping your hips
over your knees.
Hold the pose for several breaths, focusing on breathing deeply and evenly.
To release the pose, exhale and slowly come back up to a kneeling position, bringing your
hands back to your lower back.
Camel Pose, also known as Ustrasana, is a backbend that can help to stretch the chest,
shoulders, and abdomen while also strengthening the legs and glutes. Here are the steps to
perform this pose:
Camel Pose can be modified by placing a block or bolster between your heels for added
support, or by keeping your hands on your lower back for a gentler stretch. It is important to
avoid this pose if you have any neck or back injuries, and to listen to your body and only go as
far as feels comfortable for you.
7) CAMEL POSE
(USTRASANA)
14. 8) BOW POSE
(DHANURASANA)
Lie on your stomach with your legs straight and your arms by your sides.
Bend your knees and bring your heels towards your buttocks.
Reach back with your hands and grasp your ankles, keeping your fingers pointing
towards your toes.
Inhale and lift your chest off the ground while simultaneously lifting your legs up
and back.
Keep your gaze forward and hold the pose for a few breaths, allowing your body to
rock back and forth gently.
Exhale and release the pose, lowering your chest and legs back down to the
ground.
Repeat the pose for several rounds, gradually increasing the amount of time you
hold the pose.
steps to perform Bow Pose (Dhanurasana)
Note: If you have any neck or back injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to warm up your back and
shoulders before attempting this pose.
15. 9) EXTENDED PUPPY POSE
(UTTANA SHISHOSANA)
Begin on your hands and knees with your wrists directly under your shoulders and
your knees under your hips.
Walk your hands forward a few inches and then lower your chest towards the
ground, keeping your hips above your knees.
Extend your arms forward and allow your forehead to rest on the mat.
Keep your arms active by pressing your palms and fingertips into the ground.
Lengthen your spine by reaching your tailbone towards the ceiling.
Hold the pose for a few breaths, allowing your chest to sink towards the ground.
To come out of the pose, walk your hands back towards your knees and sit back
on your heels.
Steps to perform Extended Puppy Pose (Uttana Shishosana):
Note: If you have any wrist or shoulder injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to listen to your body and
modify the pose as needed.
16. Begin by standing at the top of your mat with your feet hip-distance apart.
Step your left foot back about 3-4 feet and turn it out to a 45-degree angle,
keeping your right foot facing forward.
Inhale and raise your arms to shoulder height, parallel to the floor.
Exhale and extend your torso to the right, reaching your right hand towards your
right ankle or shin. Your left arm should be extended towards the ceiling, with your
gaze directed towards your left hand.
Press firmly into your feet, engaging your leg muscles and lengthening through
your spine.
Hold the pose for a few breaths, then inhale to come back up to a standing
position.
Repeat on the other side, stepping your right foot back and extending to the left.
Steps to perform Extended Triangle Pose (Utthita Trikonasana)
Note: If you have any neck or back injuries, please consult with a qualified yoga
instructor before attempting this pose.
10) EXTENDED TRIANGLE POSE
(UTTHITA TRIKONASANA)
17. 11) LEGS-UP-THE-WALL POSE
(VIPARITA KARANI)
Begin by finding an open space near a wall.
Sit with your right side facing the wall, and bring your hips as close to the wall as
possible.
Lie down on your back, keeping your legs extended up the wall.
Allow your arms to rest by your sides, palms facing up.
Adjust your position so that your hips are right up against the wall, and your legs
are at a 90-degree angle to your torso.
Close your eyes and take several deep breaths, allowing your body to relax
completely.
Hold the pose for several minutes, allowing the benefits of the pose to sink in.
To come out of the pose, bend your knees towards your chest and roll onto your
side, using your hands to push yourself up to a seated position.
Steps to perform Legs-Up-the-Wall Pose (Viparita Karani)
Note: If you have any neck or back injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to listen to your body and
modify the pose as needed.
18. Begin seated with your legs extended straight out in front of you.
Bend your right knee and bring the sole of your foot to the inside of your left thigh.
Inhale and raise both arms overhead, lengthening your spine.
Exhale and hinge forward from your hips, reaching towards your left foot with your hands.
Hold onto your left foot, ankle or shin, whatever feels comfortable for you.
Keep your spine long and your gaze forward, gently folding forward with each exhale.
Hold the pose for several breaths, then inhale to come back up to a seated position.
Repeat the pose on the other side, bending your left knee and extending your right leg.
Steps to perform Head-to-Knee Forward Bend (Janu Sirsasana)
Note: If you have any knee or hamstring injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to listen to your body and modify
the pose as needed.
12) HEAD-TO-KNEE FORWARD BEND
(JANU SIRSASANA)
19. Begin standing in Mountain Pose (Tadasana) with your feet hip-width apart and your arms
by your sides.
Inhale and raise both arms overhead, keeping your palms facing each other and your
shoulders relaxed.
Reach your fingertips towards the sky and lengthen through your spine.
Keep your gaze forward and your chin parallel to the ground.
Hold the pose for several breaths, allowing your body to stretch and expand.
Exhale and release the pose, bringing your arms back down to your sides.
Repeat the pose for several rounds, focusing on the extension and opening of your body.
Steps to perform Upward Salute (Urdhva Hastasana):
Note: If you have any shoulder or neck injuries, please consult with a qualified yoga instructor
before attempting this pose. It is also important to engage your core muscles and maintain
proper alignment throughout the pose.
13) UPWARD SALUTE
(URDHVA HASTASANA)
20. Begin on your hands and knees with your wrists directly under your shoulders and your
knees under your hips.
Exhale and lower your hips back towards your heels.
Reach your arms forward and rest your forehead on the ground.
Relax your shoulders and allow your arms to rest alongside your body, with your palms
facing up.
Take slow, deep breaths and allow your body to relax completely.
Hold the pose for several breaths, or as long as feels comfortable.
To come out of the pose, inhale and slowly rise back up to a seated position.
Steps to perform Child's Pose (Balasana)
Note: Child's Pose is a gentle, restorative pose that can be practiced at any time to help calm
the mind and release tension in the body. If you have any knee or ankle injuries, please consult
with a qualified yoga instructor before attempting this pose. It is also important to listen to
your body and modify the pose as needed.
14) CHILD’S POSE
(BALASANA)
21. Yoga poses can be a
great way to reduce
anxiety and stress in
the body and mind.
Remember to
breathe deeply and
stay present in each
pose.
Always listen to your
body and modify the
pose as needed. With
regular practice,
these poses can help
you find calm and
balance in your life.
Yoga poses can be a
great way to reduce
anxiety and stress in
the body and mind.
Remember to
breathe deeply and
stay present in each
pose.
Always listen to your
body and modify the
pose as needed. With
regular practice,
these poses can help
you find calm and
balance in your life.