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Denver, CO 80203
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Denver, CO 80204
(303) 860-9642

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3496 S Broadway
Englewood, CO 80113
(303) 860-9642
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    Living Fully with the 12 Laws of Transformation

    Modern day living has separated us from our natural state. With high-stress levels, we have lost touch with ourselves and our mind and bodies are suffering a disconnect. To bring ourselves back into the flow, we need to discover and live by the 12 Laws of Transformation. When the laws become part of our lives, we rediscover our inner power and life becomes more meaningful. With the 12 Laws, we can be who we are truly mean to be.

    The 12 laws guide us to reconnect with ourselves and nature. When we live separate from the laws, we lose sight of our full potential. No longer guided by nature, we struggle to get by, not knowing that there is a better way, an easier way.

    When we submit to the 12 Laws of Transformation, we discover a new perspective. Our view of the world changes and we can now understand our own place in the bigger picture. When we strive to live in harmony with our higher purpose, life becomes easier. We can live each day to the fullest, achieving more than ever before, and what we achieve would be more purposeful and for the greater good of all.

    The 12 Laws of Transformation

    1.     Seek the truth: It is only in truth that we can exist without the need to hide from the world.
    2.     Be willing to come apart: We need to open ourselves to the possibilities life has to offer.
    3.     Step out of your comfort zone: Very often, the thing that we need the most is just beyond our comfort zone. Have the courage to embrace the change.
    4.     Commit to learning: For it is in learning that our minds grow and we can accept a new reality.
    5.     Shift your vision: Open your eyes to things that you have not seen before for there lies hidden the answers to life.
    6.     Drop what you know: Let go of your old limiting beliefs and make way for new empowering ones.
    7.     Relax with what is: Do not resist the change, relax and let it come. Accept your new reality.
    8.     Remove the rocks: Let go of all that is holding you back and holding you down. Let go of your problems, they will take care of themselves.
    9.     Don’t rush the process: Patience is a virtue that we must all strive for. Let the process unfold naturally, you will see the positive change.
    10.   Be true to yourself: Let go of what doesn’t feel right. The answers are all within you; open yourself to your own truth and live by what your heart tells you.
    11.   Be still and know: Stop, take a deep breath and listen, let go of all that does not serve you and hold on to what you know is right.
    12.   Understand that the whole is the goal: We live life in a complete circle. Any misdeed breaks the circle and we are no longer whole. To stay whole, we must live truthfully in all areas of our lives.

    Live by the 12 Laws and watch your life transform into one of harmony and flow. Stay tuned to samadhiyoga.net for more insights and tips.

     

    Plank Power Party: 25 Minute Yoga Practice to Create Strength

    There are many people who think that yoga doesn’t build strength. The truth is that there are plenty of yoga postures and positions that can help you greatly boost your strength, such as the forearm plank.

    But, we aren’t going to look at the forearm plank today. We’re actually going to find out how to do the Plank Party.

    This is a typical plank pose that’s going to help you build some serious strength.

    Start!

    You can begin by getting into a neutral tabletop position. For this, you need to get on all fours with your shoulders positioned parallelly above your wrists and your hips over your knees. Now, make sure your hands are firmly placed on the ground.

    Spread your fingers and create more pressure beneath the index finger and the thumb as opposed to the rest of the fingers. Now, as you push down, straighten your arms and flatten your upper back from shoulder to shoulder, while expanding the collarbone.

    Make sure your head and neck are aligned with your flattened back. No drooping whatsoever. As you move down, start energizing your core. Your stomach must be sucked in so as to push the navel up to your spine. The sides must be brought towards the midriff as if you were in a corset.

    Important Tip: To avoid injury, be sure to align your ribs, hips and sacrum with your heels. This will activate your core area even further.

    The final step is where you step your feet back to realize the complete plank pose. The back of your legs must face the sky. When doing this, energize your legs and use all your strength.

    Now, imagine your strength flowing from your heels to your head, as it crosses each chakra.

    Lastly, don’t forget to breathe.

    Advantages

    The Plank Party Pose offers a range of benefits. For starters, it makes your wrists and hands stronger and more flexible. Then, your spinal muscles receive a good workout too, especially the extensors, which aid us in achieving an upright position when standing.

    Your neck muscles benefit as well, as they are stretched and extended. This can be more useful than you think. We use our necks for a range of functions such as reading or writing.

    Your glutes are also strengthened, which, in turn, keeps your hips from sagging and your lower back from developing problems.

    On the whole, it’s like a full body workout.

    Modify

    You can also modify the Plank Party in many ways. For instance, if you want to go the extra mile and really boost your core strength, lift your knees up. This will create extra resistance and make the pose even more challenging.

    In fact, you can do the same while still maintaining the tabletop position.

    To know more about the Plank Party Posture, visit Samadhi Center for Yoga.

     

    Yoga Poses Everyone Does Wrong and How to Fix Them

    Yoga delivers the physical and mental health benefits they promise if you take care to ensure that your poses and breathing are on point. A common mistake rookies make is not inhaling and exhaling correctly. When you inhale, your chest and stomach should expand, and when you release your breath (exhale), they should contract. What about poses, where many body parts are involved? Here is a look.

    Tadasana: Standing Mountain Pose

    This yoga exercise requires you to stand tall with your spine straight and the big toes of your feet touching. A common mistake that people tend to make is straining their body too much such that their spine and butt stick out. The idea is to keep the top of your head to your tailbone in one straight line. Stand purposefully without strain, planting your feet firmly and feeling all four corners, and relaxing your shoulders a bit. Draw your tailbone down and look straight ahead, ready to climb every mountain and feel powerful!

     

    Bhujangasana: Cobra pose

    This pose mimics the posture of a cobra with its hood raised, and is known for strengthening the lungs as well as the digestive and reproductive systems. In this exercise, you pull your torso back slowly and off the floor, with your hands for support. Try to straighten your arms by arching your back as much as you can, without exerting undue strain, and tilt your head back gently.

    The problem occurs when you force your lower body down hard to push up your upper body. This can cause unnecessary stress on your back and neck, canceling any benefit that you may have received by performing the cobra pose correctly. What you should be doing is keeping your shoulders relaxed and bending your elbows slightly while ensuring that your feet are close together. Push your pelvis down on the mat gently and look in any direction of your choosing.

    Uttanasana: Standing Forward Bend

    Uttanasana is performed by beginners and advanced practitioners for its strengthening effect on the thighs, knees, hamstrings and calves. Advanced students are able to bend forward intensely till their face touches their legs, while beginners may try this after weeks of practice engaging the right muscles.

    It is often seen that beginners tend to keep their legs very straight and in the process, roll their spine instead of keeping it straight and long. Remember that it is fine to bend your knees and keep them soft (instead of locking them), but important to maintain a straight spine as you fold over forward.

    Virabhadrasana II: Warrior Pose II

    Warrior Pose II gives your leg, chest and groin a potent stretch, strengthening thigh and butt muscles, improving digestion, increasing stamina and helping alleviate back aches. A common mistake made here has to do with alignment: the goal is to tug your hip back not up, while keeping your hip bones facing forward. Bend your front knee as much as you want- this will assist with balance and prevent your knee from locking. Keep your back leg straight and relax your neck. Voila, you have mastered the warrior pose!

     

    How Yoga Can Help You Stay Sane Over the Holidays

    Now that the holiday season is here there’s almost no time to waste. There are presents to be bought, decorations to be placed, gifts to wrap and meals to make. During these few weeks, yoga should be further up on your to-do list!

    Yoga has been proven to reduce stress and anxiety in your life in a variety of ways. Take a look for yourself at just a few.

    Pain Relief

    Physical pain can get worse with more stress and physical activity. With all the shopping and planning you can develop everything from sore feet to headaches. Yoga has been shown to reduce the longevity and intensity of physical pain symptoms in people even when practiced just once a week. Even something as simple as back pain can be reduced significantly, which can do wonders for your mood and energy levels.

    Mental Peace

    Yoga shouldn’t be approached like a chore. It’s an opportunity to zone out of the day and take time for yourself to relax and recharge your batteries. Studies prove that one of the biggest stress relieving elements of yoga practice is the mental relaxation that it provides.

    According to one scientific study published in the Journal of Alternative and Complementary Medicine, levels of chemicals that help reduce anxiety and stress increased after doing yoga. In fact, the participants who did yoga had improved more than those that practiced exercise instead.

    Disease Symptoms

    Anxiety and chronic pain are usually just parts of broader problems. Many of us suffer from depression, generalized anxiety and so on, not to mention the daily stresses of work and life. These things can pile up and make the holidays seem even more fretful and difficult. They don’t have to be that way.

    As mentioned in the previous studies, many practitioners found relief in physical pain and mental stress that stemmed from chronic problems. It’s so important to take some time out of your day to actively relax. Whether that’s asanas or just breathing exercises, you have great resources at your disposal to combat all the tension that comes with this time of year.

    Bottom line – don’t let the holiday season bog you down. Come in and meet us for an appointment or a class today!

    10 Yoga Poses to Try for Better Sleep

    Sleep is an important part of your life. You spend nearly one-third of your life asleep, so you should make sure you get the best quality. Here are 10 poses you can try to help improve your sleep at night.

    1. Corpse Pose (Savasana)

    Lie flat on the ground with your legs apart and your arms laying out away from the torso. This pose promotes relaxation by making you stay in a comfortable position while breathing and relaxes your total body.

    2. Happy Baby Pose (Ananda Balasana)

    Lie on your back and bringing your bent knees towards your abdomen. Hold onto your toes so your feet point to the ceiling and your lower back is flat against the ground. You can use this position to rock back and forth to help ease tension in your back.

    3. Legs Against Wall (Viparita Karani)

    This pose is great for relieving soreness and fluid accumulation in their feet. Start by laying on your back placing your feet up against a wall. Make sure your tailbone touches the bottom of the wall.

    4. Supine Spinal Twist (Jathara Parivartanasana)

    First, lie flat with your arms spread out. Bend your knees and bring them towards your belly and move them side to side while they continue touching. This pose helps stretch out muscles on your flanks and lower back.

    5. Child’s Pose (Balasana)

    This pose can be done by kneeling down with your knees far apart enough so you can stretch your arms out and breath deeply. You can keep your face down on the mat to allow you to relax your neck.

    6. Locust Pose (Salabhasana)

    Lie flat face down with a pillow to support your torso and chest. Look upwards and point your arms back parallel with your legs. This pose will stretch your arms and chest and help you relax.

    7. Reclining Hero (Supta Virasana)

    Sit between your ankles, lean backwards, and lay your back and head on a cushion or blanket. Allow your arms to fall flat away from you. This pose allows your core and chest muscles stretch and relax.

    8. Reclining Big Toe (Supta Padangusthasana)

    Lie flat, moving one leg up towards the ceiling. This pose helps stretch your muscles in your leg.

    9. Adept’s Pose (Siddhasana)

    The classic yoga pose: sit upright, legs crossed with your ankles in line. Place your hands on your knees and keep your back straight. Close your eyes and breathe deeply.

    10. Standing Forward Bend (Uttanasana)

    Standing with your feet shoulder length apart, inch your hands slower towards your feet and hold the position. This pose helps blood flow throughout the arms and your head.

    Is School Stressing Your Child Out? Try Yoga!

    Developed in ancient India as long as 5,000 years ago, yoga is one of the oldest types of meditation around. Ever since its inception, practitioners have used yoga to reduce stress and cure common ailments. Because of this long history of healing, yoga may be the perfect remedy for your child’s school stress.

    Can Yoga Help Your Child?

    Yoga has been studied extensively for its benefits to stress reduction, mental health, and even cancer. Many studies show that yoga can be a useful tool for relieving anxiety in individuals, as well as reducing risk factors for stress and helping to prevent illnesses such as schizophrenia, heart disease, and joint pain, among others. These facts make yoga an attractive and efficient stress remedy for adults and children alike. Yoga is also very easy to get into, and it costs little to nothing to start practicing. The National Center for Complementary and Integrative Health also states that yoga is low-risk and low-impact, especially when practiced under the guidance of a licensed instructor.

    Getting Started

    Now that you know yoga can be an efficient and safe solution to school stress, how do you put your child on the path to learning this ancient art? Samadhi Yoga offers several classes for beginners, as well as an easy-to-use application to help get started. They also provide teacher training and multiple studio locations you can visit to meet an instructor face-to-face. Overall, with a little bit of aid and know-how, it can be straightforward for both you and your child to get started with yoga together, and take positive steps towards a better relationship and self-improvement.

    All in all, yoga can be a cost-effective, safe, and meaningful way to improve your child’s health and well-being. Yoga can also be an opportunity to take up a new hobby with your child and spend some quality time with them while learning stress management and meditation techniques. And once all of these positive factors come together, your child will be better equipped to deal with stress in school and for the rest of their life.

    Yoga Poses To Aid In Digestion

    Yoga is one of the healthiest, most beneficial exercises you can do for your body, and for good reason. The benefits of yoga go far beyond increasing flexibility and reducing stress. Yoga can even help you in aiding digestion and relieve symptoms of indigestion, constipation, and bloat. If you’re having any of these problems, then some of these yoga poses may help.

    1. The Bridge Pose

    The “Setu Bandha Sarvangasana,” or more commonly known as the bridge pose, is a great method to help you feel more energized. Achieve this pose by first lying flat on the floor. Then, bend your leg at the knee and keep your feet flat on the floor while pushing your hips upward.

    Feel the stretch in your abdomen and feel a mild rush of blood to your head. This pose helps tone your abdominal area and allows for better blood flow and digestion.

    2. The Seated Forward Bend

    The “Paschimottanasana,” otherwise called the seated forward bend, is another great technique for reducing bloating and abdominal distress. Start by sitting up straight on the floor with your legs straight out in front of you. Then slowly bend forward until your nose is touching your legs.

    Feel the stretch in the back and the legs. While holding this pose, inhale and exhale rhythmically and feel your abdomen touch your thighs. These breaths will cause compressions in your abdomen and help improve blood flow. As an added bonus, this pose also helps with stretching the back as well.

    3. The Knees Hugged To Chest Pose

    This pose is more traditionally called “Apanasana” and helps relieve bloating and pain due to excess gas in the abdomen. The pressure on the abdomen from the legs helps to force out gas and thereby aids in the gas release.

    To do this pose, first begin by laying on the floor facing upwards. Then, bring your knees to your chest and hold them with your arms by bringing your hands out in front of your knees and clasping. Slowly breathe in and out and feel the stretch in your thighs and back.

    These poses help aid digestion, but there are much more than just these three, so don’t hesitate to try more than just what you see here.

     

    4 Unexpected Body Benefits of Yoga

    If you do yoga or know anything about it, chances are that you know it’s good for your body. It strengthens your muscles, makes you more limber and helps you get more in touch with your body. However, what many people don’t know is that yoga has a myriad of other benefits that can improve your health in a multitude of ways. Here are four of the best.

    It Can Help Prevent Injuries

    Yoga is a great way to help prevent injuries from sports and in daily life because it increases balance, agility, flexibility, and strength. It also helps boost peoples’ awareness and attention of the world around them, which can also help minimize the risk of injuries and accidents.

    It Can Help Cure Hangovers

    When you’re feeling hungover after a night of drinking, your body is working hard to process and remove chemicals and toxins. Yoga can help cure hangovers because it detoxifies and helps improve metabolism. It also helps bring more blood to the brain and boosts balance, which can help reverse the effects of a hangover as well. An added benefit of a boosted metabolism is that it will also help you burn fat more quickly.

    It Can Help Balance Hormones

    Your hormones have a huge effect on how your body feels and functions. Yoga helps balance the levels of hormones in your body by bringing your endocrine system back into balance. Poses like child’s pose can affect your adrenal gland, which produces the stress hormone cortisol, helping you naturally relieve stress.

    It Can Improve Your Sexual Experiences

    Yoga has been found to improve practitioners’ sex life since it increases blood flow to the genital area. This means that people who do yoga have boosted sexual desire, arousal, and satisfaction. Yoga also strengthens the pelvic floor muscle, which means that orgasms can be more intense, and it improves breathing and mind control, which can help improve sexual experiences.

    If you are looking for ways to improve your health and get more enjoyment from your body, yoga is a great solution. Its benefits extend beyond flexibility and strength, and it can have positive effects on the huge range of aspects of your life.

    5 Ways To Integrate Yoga Practices Into Your Everyday Life

    Finding the time to do a full yoga session can be tough when you have a career, personal life, and so many other responsibilities that demand your attention. Yet yoga can be practiced in places you’ve probably never considered.

    This post is here to show you that there are other ways to work yoga into your busy life.

    1. As a Caffeine Substitute

    During the day, you might be inclined to indulge in a cup of coffee to pick you up. But why spend the extra money? This could be a potential yoga workout just waiting to happen.

    Yoga can help invigorate you and boost your energy levels. Try practicing breathing exercises or even get a quick 30-minute yoga session in during your afternoon break. You’ll find that a yoga workout in the middle of the day can keep you feeling energized and refreshed without adding extra calories to your diet too.

    2. Sign Up for a Class

    Do you work better with routine? Signing up for a class at a studio is a great solution for people who have difficulty motivating themselves during the day. Attending a paid class forces you to go to the studio more often and gives you a set schedule to follow. Making the commitment to join a class is great for procrastinators, too. It’s harder to put off a workout when you know that your class won’t wait for you.

    3. Practice Yoga at Work

    Occasionally your career becomes the priority. After all, you can’t practice yoga if you’re starving, right? But yoga can be done even in the confines of an office.

    Yoga is about more than just stances. It involves mindfulness, meditation and breathing exercises — all things you can practice sitting at a desk. Breathing techniques by themselves still provide much-needed stress relief, which makes them perfect for this environment.

    4. Practice in the Morning

    Yoga doesn’t have to be a full hour commitment either. A few rounds of Surya Namaskar (sun salutation) doesn’t take more than 10 minutes a day. If you take advantage of your morning, you can get your yoga session done in the time it takes to brew a cup of tea.

    5. While You Commute to Work

    Work commutes are another great opportunity for breathing control and meditation practice. Whether you are riding the subway, driving your car or even flying in a plane you have a golden opportunity to practice breathing and meditation exercises. You can work yoga into so many places in your life.  So remember, the next time you rush to work you don’t have to feel guilty. You can practice almost wherever you are!

    This Is Why Everyone, Including You, Should Be Doing Yoga

    Yoga is the ancient exercise regime that helps people with everything from stress relief to weight loss.

    In an unhealthy world plagued by cardiovascular disease and diabetes, it’s important to stay healthy and prevent these conditions from developing in the first place.

    It’s no hidden secret that the benefits of yoga practice are significant. They touch so many parts of a yoga practitioner’s life. (This yoga instructor swears by her craft. Who can blame her? She’s 98 years old!)

    While yoga may not be a cure-all, it is the sort of thing that everybody should be doing due to its tremendous health benefits. Here is a look at some of the most significant beneficial effects of yoga.

    Cardiovascular Health

    Rumor has it that yoga boosts heart health and prevents heart disease. As it turns out, these rumors could very well be true.

    According to a study published in 2014 in the European Journal of Preventive Cardiology, there was evidence of improved cardio-metabolic health in participants that practiced yoga regularly.

    That’s great news considering that heart disease is the number one killer of men and women in America today!

    Pain

    Muscle pain happens to all of us every day. If you go running without stretching or you’re just plain old, muscle pain is a part of our daily life.

    What’s more, the market is flooded with pain killers and muscle relaxants that have as many side effects as prescribed uses. Avoid all of that with yoga.

    Scientific studies have shown that yoga can improve the pain associated with conditions from lower back pain to even serious conditions like Rheumatoid Arthritis and Osteoarthritis.

    Stress

    If you’re alive, chances are that you experience stress. How can you not? We all experience different levels of it and we all deal with it differently. Many of us choose to partake in a couple of adult beverages or a cigarette to relieve some stress. But it is important to find other healthier options for stress release. Yoga is one of these options.

    Exercise is a great way to bust stress and improve your overall mood and health. Yoga has shown to have multiple effects. One study even suggests it may lead to decreased levels of anxiety and even depression.

    Whether it’s for relaxation, flexibility or for general health, yoga is the number-one exercise for you. These examples are just the tip of the iceberg, to learn more about how yoga can change your life for the better contact us today.

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