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yoga daily

It’s something so many of us suffer with on a daily basis. Whether it is just small bouts of minor anxiety and depression, or severe, debilitating panic attacks, thousands everyday are enduring unneccesary stress. With these days come shaky and sweaty hands, racing thoughts, shallow breathing, and a sense of helplessness. It’s becoming a widely recognized problem for so many around the world today. Anxiety is a peace-thief. Researchers have searched for years trying to uncover the best ways to combat this growing condition. For those who opt to fight anxiety a more natural way, there has been one specific warrior they’ve found to be incessantly victorious time and time again– YOGA.

How exactly does a consistent yoga practice fight anxiety?

1.  BREATHING

The simple act of mindful breathing can help reduce anxiety. When you focus on the breath, your mind has a chance to rest and let go of negative thoughts. Yogic breath is also good for the body. Deep breathing increases oxygen levels in the blood supply, which helps remove toxins from the body. It also increases lung capacity and helps improve digestion. Anxiety steals our breath sometimes, so it’s so very important to set aside time to focus on giving it back to our body.

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2.  SWEATING

It’s amazing what a few stretches on a mat can do for your physical body and strength. Holding poses that feel comfortable for longer periods, create strain and resistance, causing quite a healthy workout. Sweating is another way our bodies rid themselves of toxins and burn pent-up energy. Many of us lack the daily exercise that we need to get natural endorphins flowing. This can lead to even more anxiety. Even thirty minutes of focused breath and stretching will increase heart rate, sweat, and the release of our daily dose of serotonin.

Lead a Yoga Retreat_How Much Yoga

3.  STRETCHING

The practice of asanas (or yoga poses) is good for both mind and body. Physically, asanas help release the tension that anxiety creates, allowing the body to feel recharged and healthier. When the body feels better, so does the mind. The challenges you face on the mat reduce anxiety by taking your mind off your worries and fears. You find yourself focusing on your strength, your body’s flexibility and limitations, and physical endurance, and giving your mind a much-needed break from reality. Taking your mind off of things that you can’t control and placing them onto things that you can control, eliminate the hold that anxiety has over your mind.

Lead a Yoga Retreat_unset Yoga

4.  MEDITATION

Meditation is challenging, but not impossible. The ability to clear one’s mind of all thoughts is a skill that takes time. It is a path, not a goal. Meditation starts by simply taking the time to focus on your breath. It gives your mind a chance to slow down and teaches your body to relax.  In addition, with a regular meditation practice, you will begin to notice patterns in your thinking. The things that trigger anxiety, panic, and fear will become apparent to you. Once this happens, you can learn to change the patterns by recognizing your triggers. Learning to focus your mind on positive, thoughts full of gratitude, helps hold the effects of anxiety at bay.

Copy of namaste Nicaragua Yoga Institute Zen

5.  NAPPING

Don’t we all do yoga for the savasanas–naps at the end?  After a concentrated time of focus, stretching, sweating, and meditation, the act of lying flat of our backs, no matter what life may have in store for us afterward, is exactly what the mind needs every single day. If meditation is the focusing of the mind, then savasana is the clearing of it. Whether it takes on the form of being completely in tune to all 5 senses and enjoying the smell of lavender in the air and the sweet sounds of the breezes on your patio, the pose of surrender and REST is exactly what each one of us need before or after a busy day. We all struggle to slow down. We move from one task to the next, and then onto a myriad of daily distractions, never allowing our minds to fully rest. Savasanas remind us that there is always time to  s l o w d o w n.  And it is extremely necessary.

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It’s time to step onto your mat… the practice will take care of itself. Through the simple steps of conscious breathing, regular asana practice, and meditation, anxiety is a thing that can be controlled, reduced, and ultimately overcome one breath, one pose, one day at a time. Take hold of your practice. Take hold of your life!

Namaste.

Nothing beats the winter blues quite like getting on the mat. But after that is done, curling up by a roaring fire with a good book to soothe the soul and rest your muscles is the next best thing.  Dr. Seuss put it best with this sentiment, “The more that you read, the more things you will know. The more that you learn, the  more places you’ll go.”  Knowledge is power. And fueling our minds with enlightenment and ideas to help us deepen our practice should be on everyone’s Holiday “wish list”. Here are our Top 7 Winter Picks for yogis this holiday season:

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  • LIGHT ON YOGA – B.K.S. Ivengar

 

Written by the man that is accredited with introducing yoga to the Western World, this book is full of knowledge and experience. With detailed descriptions of over 200 poses and 600 photos, this book is perfect for anyone wanting to perfect a posture or learn to instruct others in doing so. His style of yoga focuses on proper alignment, and makes Light on Yoga the “rule book for asanas”.

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  1.  MEDITATIONS FROM THE MAT – Rolt Gates

This book is more of a relaxed read, offering daily reflections on the yoga practice.  The Journey Junkie says, “The writings are simple, relatable, easy to digest, and lighthearted. This is a great book to read first thing in the morning, at night when winding down, or whenever you need some feel good yumminess. It is also perfect for anyone interested in learning the principles behind the yoga practice.”

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  1.  MetaAnatomy – Kristin Leal

One of our favorite authors and teachers, Kristin Leal produces an amazing read on the metaphysical or metacarpals in her book, MetaAnatomy.  In Anatomy of a Yogi Volume One, you are introduced to. . .YOUrself! With chapter titles like “I’ve Got Your Back, Jack” on the glorious spine and “Oh The Nerve” on the magnificent nervous system, she disseminates what can be dense information into fun accessible bite size pieces. Wrapped inside the teachings of yoga philosophy this makes an excellent companion to yoga teacher training programs or for those yoga students interested in learning about their own amazing body. This book covers all the major muscles, bones and joints along with the anatomy of breath and the nervous system forming a comprehensive and lighthearted study for yoga students, yoga teachers or anyone with a body. Meet author and speaker, Kristin Leal in person this March 3-12th for her Meditation in Motion Yoga Retreat in Nicaragua! Or purchase her book directly at http://www.kristinleal.com/.

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  1.  YOGA FOR TRAVELERS – Jennifer J. Ellinghaus

This gem is great for all our traveling yogis out there! This book includes the personal stories of travelling yogis, the ups and downs of the road, experiencing different cultures and languages, and making connections with others along the way. Whether you find yourself in a cramped hostel or hotel, this book gives creative sequences for practicing no matter where you find yourself in the world. The author shows just how adaptable yoga can be and how liberating it can feel to practice by a prehistoric lake, atop a mountain after hours of trekking, or on a wooden balcony overlooking a rain forest. This winter, it’s a great read curled up by the fire, and even better read when you hit the road this yoga retreat season abroad!

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  1.  Happy, Healthy, Sexy: Ayurveda Wisdom for Modern Women – Katie Silcox

Teacher and yoga instructor, Katie Silcox is a leading expert on Ayurveda. She knows that bringing ancient wisdom into our modern lives does not mean sacrificing the occasional rendezvous with red wine, fashion magazines, and other sensual pleasures. In Healthy Happy Sexy, Katie offers not only a philosophy of life but a time-tested (we’re talking thousands of years!) method for living your most radiant, healthy, and sexually vital life possible. Combining Ayurvedic wisdom with practical tools and her lively, playful, and down-to-earth voice, Katie provides a method to heal, entertain, inspire, and remind you that you are one sexy goddess. After this fantastic read, if you’re craving a bit more, join Katie this summer for her Ayurveda Tantra Yoga Retreat and Training in Nicaragua, ! Check out her website to purchase this book directly: http://www.katiesilcox.com/

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  1.  SIDDHARTHA – Hermann Hesse

For those looking for a “gamechanger”, Siddhartha is just that. You will pick it up and not put it down until it completely devoured.  It’s a beautiful story, a quick read, and one that will entirely shift and empower your perspective on life. We could all use a bit more of the wisdom from the pages of this gift: “In the end these things matter most: How well did you love?  How fully did you live?  How deeply did you let go?”

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  1.  THE ALCHEMIST – Paulo Coelho

This one is on so many “must-read lists”. It’s not just for the yogi, but for all who need a fresh perspective. The Alchemist is a life-changing read, a book that will inspire you to think from an entirely new and uplifted point of view. It’s a story about a boy on his journey of self-realization, and the lessons it contains are things we can take with us everywhere we go.  “There is only one thing that makes a dream impossible to achieve: the fear of failure…. And, when you want something, all the universe conspires in helping you to achieve it.”

Hammock Time Nicaragua Yoga Institute

We hope you enjoy our “Must-Read” picks for the season! Some are yoga-centric and others are more secular in nature. However, each one deals with what’s at the core of yoga: self-knowing, self-awareness, self-love, inspiration, and spirituality. So brew a cup of tea, put on your favorite yoga pants, and settle in for some time of reflection and enlightenment this winter season.  Take your mind for a retreat or pack your book or Kindle and join us in Nicaragua for one of our many Yoga Retreats, hop in a hammock and  dig into these great reads.