We know that you are busy, but taking care of your health is important. What if we told you that you don’t need to make any drastic adjustments in your schedule to sneak in a little fitness? Yoga is one of the best practices to give you a complete physical workout and calm your mind while not taking a large chunk of your time. We have for you a few actionable tips that will allow you to fit yoga into your busy day and make a world of difference to your life.

Tips to fit yoga into your schedule

1. Plant the seed: You don’t need to start with a full-fledged yoga class that you buy a mat and yoga pants for and go thrice a week. You just have to learn a few simple poses that you can do at home for five minutes either when you wake up or before going to bed. When you think of doing just five poses in a way that you are comfortable with, it seems a lot less intimidating and you are more likely to get started. It’s all about baby steps.
2. Surya Namaskar: The Surya Namaskar or sun salutation is a series of poses that is best done early in the morning. The set of twelve poses is a full routine in itself but doesn’t take more than ten to fifteen minutes. There are plenty of instructions online on how to do the Surya Namaskar and this is a great way for beginners to get started.
3. Do yoga breathing: Yoga is not just about the physical poses but also about breathing techniques or Pranayama. Do a few deep breathing exercises at different times during your day to help improve your focus. As soon as you sit at your desk in the office and before you get started on any work, you can do a breathing exercise for two minutes. Alternate nostril breathing is a great way to improve the focus- folding your middle and forefinger down to your palm, use your thumb to close your right nostril and inhale through the left. Next, use your ring finger to close your left nostril and exhale through your right nostril. In the same position, inhale through the right nostril and now switch nostrils and exhale through the left. Repeat this about five times to help clear your mind and improve concentration.
4. Do a little throughout the day: A few stretches in the morning, posture adjustments while working or shopping, breathing exercises any time during the day, and a couple of asanas at bedtime add yoga to your day. Just a few modifications here and there and before you know it, you have a yoga routine going.
5. Make up your mind and commit: Every change you make in your life starts in your mind. If you truly want to add yoga to your life, then decide to commit to it. Make a timetable and add the times when you will fit yoga in. You might need to cut down on the Internet time but the benefits will far outweigh the costs.

Adding yoga to your schedule does not have to be a big step. Even starting small and slowly working your way to a fixed routine will make a big difference.

Congratulations on joining a yoga class or starting a yoga practice! You are on your way to great health and well-being. Yoga is one of the few disciplines that engage both the mind and body and give you a complete workout.

If you are looking to get the most out of your yoga class, then we have a few tips for you. These tips will give your yoga practice that little-added boost, leaving you more energetic with a calm and clear mind.

Tips to get the most out of yoga

1. Plan your day: Studies have shown that when you write down your schedule for the day the night before, there is a much higher possibility of you accomplishing all your tasks. So, plan your yoga practice for the day. Schedule drinking a glass of water, green tea or any other healthy hydrating fluids an hour before you start your yoga routine. A well-hydrated body is more responsive to the workout. If you are taking a class away from home, schedule enough time to reach your class peacefully so that you don’t feel rushed.

2. Turn off your cell phone: Turn off your cell phone and keep it as far away from you as possible when practicing yoga. Not only will you avoid being distracted but your mind relaxes better when not bombarded with electromagnetic radiation from cell phones. Use your time on your yoga mat to detox mentally and physically.

3. Listen to your body: Yoga is not here to punish you. We are all built differently and what might come naturally to some doesn’t come naturally to others. Try your best with each pose but if you are uncomfortable or in pain, don’t push yourself. Ease your body into the process and try doing a little more each day. Be kind to yourself and listen to your body. If you are really struggling, then talk to your instructor about your technique or consult with a physician if you are in too much pain. Be aware of your body and don’t ignore its warning signs.

4. Set your intention: Many yoga instructors will guide you to set your intention at the beginning of each class. Take this exercise seriously and give it a little thought. Your intention could be as simple as wanting to lose weight or more complex as wanting to completely transform your life. Feel your intention in your body and use it as fuel through the more strenuous poses.

5. Let go of expectations: Go into a yoga session with an open mind. Don’t have any preconceived notions of what you will get out of this session or what you expect at the end of each week. Set your intention and then trust the process to work in its own way. Get into the flow and enjoy the present moment with no expectations of the future.

Incorporate these five simple tips into your yoga practice and you will get the most out of each session.

Approximately 50-75 million Americans live with chronic pain every day. But despite this commonality of this position, there is still so much stigma associated with it. In fact, many chronic pain sufferers are told that their pain is “not real” or “all in their head”. This blatant dismissal from loved ones and even the medical community can increase rates of depression and other mental illness conditions among chronic pain sufferers. But, it does not have to be this way.  

Chronic pain is a complex issue that requires a complex approach to treatment. Most chronic pain sufferers see the most relief by utilizing both medical intervention and physical therapy. At Samadhi Yoga, we believe in the healing powers of yoga for chronic pain sufferers.

How Does Samadhi Yoga Address Chronic Pain?

Our yoga teachers understand that chronic pain is a mind-body experience and they use their yoga toolbox of healing practices to help reduce and manage your pain.

Relieving Pain Through Relaxation

One of the most effective ways to help the body relieve and unlearn chronic stress is to give the body and mind a healthier response to practice.  This is where yoga shines. Through the practice of yoga, you can transform your chronic pain and stress responses into “chronic healing”.

Here are some of the most common positions in yoga that are known to help chronic pain sufferers.

Nesting Pose

Created to give the practitioner a sense of security and nurturing, the nesting pose is the perfect pose to practice if you suffer from insomnia or other sleep issues.

To practice this position start by laying on your side, with your legs bent and drawn in toward your belly. Rest your head on a pillow and place another pillow between your knees. Feel free to rest your arms in whatever position feels the most comfortable and natural.  Once in position take note of the natural rhythm of your breath, observe every inhalation and exhalation. Feel the breath move through your body and take comfort in this simple and effortless position.

Pro tip: Add another pillow may be placed behind your back for an extra sense of support.

Supported Bound Angle Pose

Designed to relax tension in the chest, shoulders, and belly, this pose begins with the practitioner placing a bolster or block on the ground behind them as they sit in front with their legs in a diamond shape. Next, place a rolled blanket or pillow under each thigh and knee, making sure that the legs are fully supported without a deep stretch or strain in the knees, legs, or hips.  Next, lean back onto the bolster, supporting your body from the lower back to the back of the head. Rest your arms wherever is most comfortable.

Like before, take notice of your breath and feel your body relax and open with each inhalation.

Supported Backbend Pose

This heart-opening pose reinforces your desire to embrace life and not let challenges. This pose also releases chronic tension in the shoulders and back, reversing years of poor posture habits obtained by spending time sitting behind a desk or on a computer.

To complete this pose, start in a sitting position with a bolster or stack of pillows under slightly bent knees. Then place one folded pillow behind you and lie back. The pillow should behind you should support the upper rib cage, not the lower back.  Next, place a rolled towel or a small blanket to support your head and neck at whatever height is most comfortable.

Ready to see how yoga can transform your relationship with your body. Reach out to us and sign up for a class today!

Practiced by people throughout the world for centuries, yoga is both a physical and spiritual exercise. From developing muscular endurance to improving balance and posture, the practice of yoga can reap many rewards. But did you know there are different types of yoga to choose from, depending on what you would like to achieve?

Below we have identified the most commonly practiced forms of yoga. Read on to learn more to determine which format is right for you.

Hatha Yoga

One of the most common forms of yoga, Hatha Yoga, is practiced just about everywhere. Beginner friendly, this type of yoga class involves slow and gentle transitions between each pose, making it easier for even novices to perfect. It is a great all-around stress-relieving exercise though. However, some advanced yoga practitioners find the pace too slow.

Hot Yoga and Bikram

If you are a seasoned yogi, it may be time to try Hot Yoga or Bikram. This type of yoga is completely at the other end of the spectrum from Hatha, as it is more physically intensive.  But be aware, this type of yoga is NOT for the faint of heart. During these classes, a specific set of poses to be completed in a heated room. It is not uncommon for the room to be heated to a balmy 100+ degrees to encourage your body to sweat out all the toxins it has been collecting over the course of a day.

Kundalini Yoga

If someone asked you to describe what yoga is to someone else, the image that comes to mind is Kundalini Yoga. Often practiced more for a spiritual experience, Kundalini includes constant breath awareness, chanting and proper alignment of your chakras. Casual practicians may be turned off by this classic form of yoga, but Kundalini’s emphasis on meditation is a great treatment option for stress relief.

Restorative Yoga

Recovering from a recent injury or just getting started and need a form of yoga that is relatively easy to complete, then look no further than restorative yoga. Designed to manage stress and quiet your anxious mind, this form of yoga makes practicing very easy and slow.

Vinyasa Yoga

Similar to hatha yoga, this form of yoga incorporates all the same postures, but the movement from pose to pose is done much more quickly. This quicker transition or flow gives practitioners more of a cardio workout than with many other types of yoga. This is a favorite form of yoga for many runners, cyclists and other endurance athletes. The basic pattern or sun salutations are a great mind clearing exercise as well; making it ideal as a stress management tool.

Bottom line: Any of these types of yoga will be beneficial to your health and help you manage your stress. Just be patient as results will vary depending on how much and how often you practice.  Check out one of our yoga classes today to get started.

A practice that has been around for thousands of years, yoga has really experienced a renaissance in the last twenty years. But why? Yoga is one of the only forms of exercise that leaves you feeling relaxed and ready to tackle the world in just one class alone.  Known for increasing your flexibility and strength, yoga also transforms your body in other unexpected ways.

Here are just a few of the things that you might experience after a few weekly yoga sessions.

1.  Glowing Skin

People spend millions of dollars a year on serums and lotions in an attempt to achieve glowing and beautiful skin.  But did you know yoga has been scientifically proven to leave your skin more luminous than before? According to studies, yoga causes vasodilation that leads to improved blood circulation to the skin, which flushes out toxins that cause things like premature aging, discoloration, and acne.

2. A Good Night’s Sleep

Do you suffer from restless sleep?  Fear not. A 2011 study discovered that yoga has the ability to produce a sound night’s sleep. Sleep is an essential part of your overall wellness.

3. Increased Productivity

Did you know that only 20 minutes of yoga can help your brain function at optimum levels? A study published in the Journal of Physical Activity & Health found that those who practice yoga complete tests quicker and more accurately than those who practiced aerobics. Impressive, right?

4. A Better Sex Life

Really? You say. Yes, really.  Not only does yoga increase arousal and general sexual satisfaction, but it can also provide you with the opportunity to get to know your own body better. So, if yoga can boost your sexual pleasure, what are you waiting for?

Spurious claims regarding yoga are all over the internet but there is some scientific proof to back up quite a few of these potential benefits. While I and plenty of others will sing yoga’s praises high from the rooftops, be aware that it may take weeks — or even months — for you to really feel its effects.

Don’t be downhearted if nothing happens straight away. Just keep calm and carry on. Namaste.

It is very common to think that if you’re not in pain, it means you’re not working hard enough. It’s almost as if an unseen force gives you brownie points for getting hurt while doing your exercise. When it comes to yoga, the sentiment seems to be similar. Just because it’s relaxing, many people don’t see it as a real workout. Of course, that’s a myth. Effective exercise is not about putting yourself through unnecessary pain.

In reality, you can modify the intensity of your yoga workout without being too hard on yourself. Depending on your goals, you can add strategies that will help you burn extra calories. As a result, yoga can be a realistic addition to your weight-loss plan.

In effect, you may feel you’ve done as much as you would with another type of exercise. But, you’ll have a fun and relaxing experience! Here are some tips you can use to burn more calories when doing yoga.

Add Push-Ups To Your Workout.

When moving to and from the plank position, add a couple of push-ups. This will make your workout a bit more intense. If you’re not used to doing push-ups, you may feel a bit uncomfortable in the beginning. But after a while, you should find it relatively easy.

Sun Salutations- Your Calorie Magic!

Sun salutations are powerful because you use several muscle groups during the poses. You could see it as a workout for the whole body. The amount of energy used leads to a good number of calories burnt. As a rule of thumb, the more muscles you engage, the higher the number of calories you burn.

Try Power Yoga For A More Intense Workout

If you want to burn a lot of calories, power yoga is what you’re looking for. The workouts are more vigorous than other forms of yoga. You will work on your breathing technique as part of your session. Of course, you still get the usual relaxation that comes from doing yoga.  Your body will go through an intense experience that will leave feeling stronger. And, you’ll get rid of a good amount of calories. Some studies suggest that you could burn about 351 calories per hour.

Please keep in mind that your diet and lifestyle affect your weight as well. If you want to get the best results, combine yoga with other forms of exercise. At the same time, yoga is a great start. You could begin with yoga and then start building healthy habits from there.

The best way to get started is by joining a yoga class. Don’t worry too much about calories in the beginning. It’s much more important to start building the exercise habit. As you gain strength and flexibility, you can think of more difficult yoga workouts.

At Samadhi Yoga, you have a variety of classes to choose from. No matter what level of experience you have, you’re welcome to join. If you’re not sure which class is best for you, that’s alright! Get in touch and we’ll help you figure it out.

From running after kids to running the boardroom, everyday activities put a heavy strain on our bodies. Over time the strain can have a compound effect, affecting the way our bodies are able to move and function. This is especially true when it comes to posture. The good news is, yoga can help.

Yoga Brings Awareness To Your Body

Practicing yoga makes you more aware of your mind and body. In fact, if you have a habit of hunching over it may come from lack of awareness. The right poses can turn bad posture habits around. Plus, you’ll be able to catch yourself whenever you’re not sitting up or walking the right way.

The Mountain Pose

The mountain pose is the simplest way to discover how to stand the right way. It’s relatively easy to get into, although it requires a bit of concentration. You can practice it anywhere, even during your lunch break.

All you need to do is stand up straight. Imagine a wire running through your spine, pulling you up. Let loose and breath.

The Tree Pose

The tree pose helps you maintain good posture by forcing you to stay balanced. The only way to do this is by keeping your spine straight. This results in a more confident and healthy posture.

Put your hands together, in a prayer position. Life one leg up and press the foot into the inside of your thighs. Stand straight and remember to keep breathing.

The Downward Facing Dog

This pose goes beyond improving your posture. You will also get the benefit of building strength and flexibility. Your balance will improve as well as it helps you increase your stability. This is one of the most fun and relaxing yoga poses.

To do this pose, place your hands and feet shoulder-width apart. Spread out your fingers as you walk your hands halfway to your feet.  Try to get your heels to touch the ground but don’t force it. As with other poses, remember to breath as you stay in this position.

Enjoy A More Relaxed Mind & Body

Your mood affects your posture, perhaps more than anything else. Think about it: how do you look when you’re feeling down? On the flip side, how does your body react when you feel strong and confident?

Since yoga improves both your mind and your body, your posture will get better as well. This will have a compounding effect- your posture will, in turn, grow your confidence. Thanks to this virtuous cycle, you will keep benefiting even from the tiniest effort you make.

If you want to quickly start seeing results, try one of the yoga classes at Samadhi Yoga. It’s easy to get started, just give us a call so we can help you find a yoga class that is perfect for you!

Developed in Northern India, yoga has roots that trace back over 5,000 years. Yoga is a spiritual development practice designed to train an individual’s body and mind and to help them become aware of their nature. Successfully connecting the mind, body, and spirit through yoga requires matching the proper practice with the individual’s personality and physical requirements. There are several different forms and styles of yoga ranging from the intense and rigorous to the passive and meditative.

Hatha Yoga

Hatha is a Sanskrit term that encompasses all of the physical postures of yoga. Most of the yoga forms practiced in the west can be classified as Hatha as they focus on physical positions and breathing control. Hatha yoga is a classic approach to breathing and exercise where students hold each pose for a few seconds before slowly moving to the next pose. Hatha yoga emphasizes mastery of the body to achieve a state of spiritual perfection in which the mind withdraws from external objects.

Yin Yoga

Based on the Taoist concept of yin and yang, the complementary forces and principles found in nature, Yin yoga focuses on the stable, unmoving, and hidden aspects of the body. Yin yoga is a slow-paced form of yoga that involves seated postures and is more passive than other types of yoga. Rather than actively engaging and flexing the muscles of the body, Yin yoga utilizes props and gravity to release the body into the posture.

Yin yoga is a meditative practice designed to target the deeper connective tissues of the body. This form primarily works the lower part of the body, restoring length and elasticity while improving flexibility. Passive in nature,  Yin yoga is very challenging because it requires holding each pose for extended periods of up to five minutes or more.

Ashtanga Yoga

Ashtanga is a Sanskrit term that translates as “having eight limbs or components” and refers to the eightfold path of yoga. Fast-paced, vigorous and physically challenging, Ashtanga yoga requires a demanding series of postures performed in a set sequence. This form of yoga entails coordinating breathing with a series of positions. Ashtanga yoga is highly structured and involves a set of standing and floor poses always conducted in the same order.

Power Yoga

Power yoga is a vigorous, robust, and energetic style of yoga that initially resembled Ashtanga. Typically taught in a heated studio, students flow from one pose to another and synchronize their breathing, but this form differs from Ashtanga in that there is no set series of postures. The intensity of Power yoga makes it a dynamic and revitalizing form of physical fitness.

Bikram Yoga

Bikram yoga, or hot yoga, involves a series of set poses performed in a  sauna-like room with a temperature of 105 degrees at 40 percent humidity. All Bikram yoga classes are identical regardless of location or instructor and consist of a set of 26 postures, each performed twice, and two breathing techniques. Hot yoga is practiced for 90 minutes each session and is designed to flush toxins from the body, control weight, and improve concentration and focus. Bikram yoga was synthesized from other yoga forms and is challenging both physically and mentally.

Vinyasa Yoga

Translated from Sanskrit, vinyasa means “connection.” Vinyasa is a form of yoga where movements flow from one pose to another in coordination with the breath. Faster paced and involving continuous movement, Vinyasa yoga is the most athletic yoga style. Vinyasa classes typically include smoothly flowing movements between poses guided by the force of inhales and exhales. Vinyasa yoga emphasizes a series of several poses in different sequences performed in rapid succession and helps the student develop a greater sense of self-awareness, balance, and harmony with themselves and their environment.

Samadhi Center For Yoga & Meditation offers a place for beginners and advanced students to grow in their practice of yoga. Offering a broad spectrum of yoga styles and classes, Samadhi’s multifaceted approach to yoga practice provides guided yoga meditation, yoga teacher training, and advanced classes and workshops. Whether you want a rigorous yoga workout or to settle into a restorative meditation, Samadhi has the Denver area’s top teachers available to help you reach your goals.

To learn more about how Samadhi Center For Yoga & Meditation can help you on the journey toward the union of body, mind, and soul contact us today.