Our immune system is highly compound. While on one side, it poses immense strength to fight various diseases, on the other side, it can be weakened by infections and diseases if not properly taken care of. To keep the immune system strong, it is essential to eat right and stay hydrated. However, some of superfoods can boost your immune system tremendously.

Undeniably, citrus fruits are a great super food! Citrus fruits like oranges, grapefruits, pomelos, lemons etc. contain essential vitamins and minerals like Vitamin C, Vitamin A, Fiber, Folate and potassium that provide the right amount of nutrients to boost your immune system. Not only this, Citrus Fruits carry rich amounts of antioxidants as well as anti-inflammatory properties.

Vitamin C helps to increase the number of white blood cells, therefore, increases the ability of the system to fight various diseases. This is why citrus fruits are recommended to be consumed during a cold or cough.

This wonderful green super food vegetable is packed with Vitamin C, Vitamin A, Vitamin E, Fiber, Proteins, antioxidants, beta-carotene and zinc. Broccoli can be easily incorporated in your daily diet to provide a boost of nutrients. Furthermore, this vegetable is extremely versatile to cook with and delicious.

A study by Zhejiang University Science B in 2009 has advised that broccoli must be steamed or cooked only for short durations to retain its nutritional value.

Ginger is indeed a super food and can do wonders for your immune system. Because of ginger’s antioxidant, antibacterial and antiviral properties, a moderate amount of ginger helps in fighting illnesses, cancer-causing cells and inflammations. Ginger has a striking flavor and hence, cannot be eaten raw. Most of the time, ginger is shredded added into teas, juices, soups and stews.

Raw honey is enriched with phytonutrients and antibacterial properties that help in fighting illness and infections in the body. Honey poses as a natural energy booster as well as a sore throat-cold remedy which commonly occurs in winters. Moreover, for fitness conscious people, you can use honey as an excellent alternative to sugar.

We cannot forget to add this amazing veggie in this list. Spinach is packed with antioxidants, beta-carotene, Vitamin C, K and A. All these nutrients improve the body’s capability to fight diseases and infections. Eating spinach regularly improves eyesight and helps in maintaining a healthy weight because of its low-calorie content.

Garlic is definitely a superfood that boosts your immune system because the antibacterial as well as antiviral properties resist infections to enter the body and destroy germs and toxins. It is perfectly safe to include garlic in your dishes daily. Moreover, it enhances the food with its pungent taste and aroma.

Apple Cider Vinegar contains a rich amount of antioxidants, antimicrobial properties and Vitamin C which helps in fighting illness and destroying infections. This fermented drink is often taken during cold and coughs because its antibacterial properties relieve congestion in the chest. 1-2 tsp of apple cider vinegar can be consumed every day whether stirred with your favorite drink or seasoned on your salads!

Indian gooseberries (also called Amla) are believed to have ancient health benefits including strengthening the immune system. Amla is rich in micronutrients like vitamin A, vitamin C, vitamin K, fiber, Iron and Calcium. Amla fights and assists in treating illnesses like cold, cough and digestive ailments. Because the taste of Amla can be sour-bitter, it is not usually consumed raw. However, an interesting fact is that Amla can be consumed in delicious forms such as a jam, juice or a pickle.

We must always keep in mind that maintaining the strength of the immune system is very important to lead a balanced life. These superfoods can be safely added in your regular diet along with paying attention to the quantity of the consumption. All nutrients must be consumed in good quantities, while also keeping in mind some of the allergies they may cause on an individual level.

Author Bio:

Anushka Bhargava is a passionate writer and a poet pursuing a degree in media and communications. She regularly contributes articles related to Soul Healing and Transitions Counseling on F and B Recipes.

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The post 8 Super Foods to Boost Your Immune System appeared first on Dallas Yoga Magazine.

One of the most rewarding things about doing regular exercise is the chance to see your body gradually becoming stronger and leaner. The same is true for your mind – doing yoga regularly lets you discipline your mental and physical stamina. And that is one of the obvious reasons to try yoga. Making noticeable progress is undoubtedly a cause for celebration, but sometimes you might be overestimating or underestimating what you can achieve. For this reason, we will talk about five signs you’re ready for an advanced yoga class.

Why shouldn’t I join the advanced yoga class right away?

At the outset of their yoga journey, many people are too insecure about their muscular and mental endurance. This is, of course, completely natural. Doing advanced yoga can be too demanding for your current physical state. You could easily get hurt during practice or discouraged if you find that you cannot keep up with other people in the class.

For this reason, most yoga instructors believe that it is best if you stick to easier, beginner-friendly classes when you are starting your yoga journey – no matter what your fitness level may be at the moment. This allows you to gradually learn the right way to do different asanas and, even more importantly, to help your body ease into and get used to the movements, breathing, and exercising regularly.

It is better to take it slow – learn and practice the poses in your own time.

Of course, if you’ve been doing yoga for some time now, you might naturally wonder if you need to be challenged more or not. Yoga instructors are divided when it comes to this question.

Namely, it is difficult to estimate if your muscles and stamina are indeed ready to move on to the next level without you trying out more advanced poses. This means that the easiest way to be sure if you are prepared for an advanced yoga class is to go to the class and see if it is too demanding for you.

However, as we have mentioned, sometimes there are reasons why you might hesitate to do so. Every human being and, hence, their yoga journeys are entirely different. However, there are a few signs everyone should pay attention to so that you can figure out if you are ready for an advanced yoga class. Let’s take a look at them.

Since your muscles do not necessarily ‘grow’ from yoga, this does not mean you are not getting stronger and leaner with each practice. And yes, yoga is excellent for losing pounds, reducing belly fat, and the like, but it is better to rely on whether your stamina and precision have increased than on your changing physical appearance.

Some people naturally look more muscular and lean, even though they actually might not be as prepared for advanced workout regimens as it may appear. Essentially, this is why you cannot just jump into advanced yoga classes – yoga is not all about pure strength. You will need some time to connect your mind with your body, which is an element of yoga that many people find to be the most exciting and fulfilling.

Yoga is not only about physical strength; it is also about correct breathing and peace of mind.

Of course, a true sign that your body is becoming more and more capable and accustomed to a certain level of difficulty is when you finally master the postures you had found to be impossible for you in the first few months of taking yoga classes.

It takes some time to start doing the poses alone and in the right way. Once you manage to do so, this is when you can be confident that you are definitely on the right track to switch your beginner’s class for the advanced one in the near future.

One word of advice – the best way to practice yoga is to challenge yourself all the time. However, you should raise the bar incrementally so that your body has the time to keep up with the increased level of difficulty. So, even if you successfully hold a particular asana once, twice, or a few times, that does not necessarily mean that you have mastered it. Give yourself enough time and practice to really perfect the pose and, at the same time, your fitness level.

No need to rush it, but push yourself so you know when you are ready.

It is all too natural that you are eager to prove yourself to your yoga instructor, your peers, and most importantly, yourself. Although having such a drive is not only good but highly recommended, in some cases, it can be detrimental to your overall health and well-being.

In essence, most of the time, you need to ‘chill-out’ and slow down your pace. For instance, you could be juggling your daily duties and trying to find experts in Dallas to help you relocate to a new neighborhood. Putting unnecessary strain on yourself amid such a stressful and demanding schedule can be counterproductive rather than stimulating.  So, be sure to go easy on yourself. Also, keep in mind that you are in a race with yourself, not others. This means that there is plenty of time for you to practice before joining an advanced yoga class. So, if you realize you have allowed yourself enough time to master the lower-level yoga, think about moving upward.

Yoga is probably so universally loved because of the way it manages to stimulate people to be more open, curious, and disciplined. Once you start to see this urge to know more about yoga and how you can perfect your yoga practice, it is a surefire sign you’re ready for an advanced yoga class. It takes genuine interest and commitment to follow the tempo and level of difficulty of an advanced course, so we recommend you first figure out if you are ready to commit to it truly.

Author Bio

Janine Woodley has been an avid yogi since her teenage years. It is mindfulness, discipline, and overall bliss of practicing yoga that has led her to become a professional yoga instructor after college. Apart from hatha yoga, she also does advanced acroyoga classes.

The post 5 Signs You are Ready for an Advanced Yoga Class appeared first on Dallas Yoga Magazine.

Who says that you should limit your yoga teachings to classes? The world is filled with opportunities, and one of them is sharing your knowledge through writing a book.

If you have a love for yoga, a unique idea, and enough experience, you have the foundation for writing a book.

Your teaching can exceed the yoga room. It can go beyond yoga practice. Writing a book on yoga can be your contribution to the yoga community and yoga practitioners all around the world.

What’s more, writing a book can help you grow as a yoga teacher. The book can present you as an expert in your field, promote your classes, and get you an invitation to guest as a speaker at yoga events.

Are you ready to take on a new challenge that is transforming your yoga insights into a book? Before you take off on that journey, there are a few useful tips you should bear in mind.

There are so many things you can write about related to yoga. Should you focus on yoga positions? A specific type of yoga? Benefits of yoga?

Picking the topic can be tough. You might have a general idea, but you need to boil it down to one specific subject.

The best advice for choosing the topic is to focus on what you know best. The golden rule is to write about a yoga subject you are most familiar with and most passionate about.

The passion will help you write more creatively and be more compelling. While the experience and knowledge will help you present new and innovative ideas.

A sizzling title means a lot for newcomer authors. If you manage to catch yoga-lovers attention with a great title, you’ll be on a good path to success.

An attention-grabbing title should be unique. It should evoke interest and build up anticipation.

The title should also be clear. The readers need to understand what your book is about based on the title. That’s how they’ll evaluate whether they’ll be interested in that subject.

Your title can propose a question, offer information (how-to), or promise a change.

Here are some examples of great titles:

Writing a book will be less intimidating if you outline your ideas. Starting at a blank page without any direction can be scary. However, when you have outlined the ideas you want to cover, you’ll have some guidance.

When you pick your topic and choose your title, brainstorm what you want to share in the book. Create a rough outline and then transform that segments into chapters.

The moment you embrace that you are writing a book, the role of an author will never leave you. Your book will always be present in the back of your mind and inspire new ideas. You mustn’t let those ideas pass you by.

Whenever a great sentence pops into your mind or a subject you want to discuss in the book, jot it down. If you like to make notes in a notebook, carry it around with you at all times. Also, have your voice recorder ready and even install an app for note-taking. Prepare to catch amazing thoughts whenever they surface.

No deadline can easily lead to no book. Without a deadline, you won’t have a sense of urgency. You can repeat the same “I’ll start tomorrow” sentence until your desire for writing the book is completely dead.

A deadline will motivate you to start writing. It can give you a push and keep you disciplined.

Trying to write and edit at the same time will end up in a mess. There will be time for editing. But first, focus on writing.

Open up the stream of compiled thoughts. Embrace the raw thoughts that best present your passion for the topic. That’s how you’ll get the first draft.

Only after you’ve finished with the first draft should you think about editing. You can hire a writing service to do that for you. Take one step at a time – step 1: writing, step 2: editing.

No one says that writing a book will be easy. But one is certain – it will be worth it. Whether your audience will be big or small, your book will round up your experience as a yoga teacher.

Author’s bio. Jessica Fender is a professional writer and educational blogger at GetGoodGrade, an aggregator for useful college resources and websites. Jessica enjoys sharing her ideas to make writing and learning fun.

The post 6 Tips for Yoga Teachers to Write a Book appeared first on Dallas Yoga Magazine.

Photos by: Thomas Garza

When she reached out to Ellen Hoffman on Instagram, the woman was understandably nervous. Her class at Hoffman’s Movement Loft would be the first time she’d ever done yoga, and she had a lot of questions.

“I talked to her for about a week, and reassured her that she could definitely do this,” Hoffman says. “Then she came to class and joined the studio right after.”

That’s a pretty typical story for The Movement Loft: guests are nervous about yoga, dance, conditioning or any number of the classes available to them, then they immediately fall in love with Hoffman and her team. This unique studio offers the stress relief we need in 2021 — and the holistic wellness experience we’ve needed all along. I didn’t realize how tight my whole body was. I didn’t realize how much I could do. Hoffman, the loft’s founder, hears testimonials like that all the time, and they remind her why she created this distinctive, holistic wellness studio.

“Yes, you’re going to burn calories,” Hoffman says. “Yes, you’re going to get a great workout. But you’re also going to get so much more than that. The overall experience is designed to make you feel good.”

Hoffman, 31, launched the loft after a decade in corporate marketing. She’s been a dancer her whole life, and she longed for a way to show its benefits to as many people as possible. “The arts were always there when I needed,” she says. “My first job didn’t pay well, so I supplemented my income teaching dance to adults and kids. I made relationships with the community and got to know the families. Then I moved from Austin to Dallas, and I struggled to find a place where adults can dance in a contemporary, adult-friendly space.”

She discovered yoga, which she calls “the cousin of dance,” and over the course of several years, she put together a business plan for her very own movement and fitness studio. The Movement Loft opened in early March 2020 — just two weeks before the pandemic started.

Hoffman says she and her staff (an experienced mix of working artists and movement professionals) got as creative as possible with virtual classes throughout quarantine, all the while focusing on their clients. In August, they safely reopened their doors. Guests at The Movement Loft have access to a vast array of amenities, including immune-boosting herbal teas, organic clover honey with every class, chilled aromatherapy facial towels and much more. But the most important ingredient isn’t an amenity; it’s the devoted staff.

“A place for self-care is really important right now,” Hoffman says. “All we can do is continue to pour into everyone who walks through our doors. We’re building community, and I think people need community more than ever.”

Contact Information:

Ellen Hoffman is the owner at The Movement Loft is located at 824 Exposition Ave #9, Dallas, TX 75226

Find out more by going to their website: www.movementloftstudios.com

The post The Movement Loft Offers Holistic Stress Relief You Need appeared first on Dallas Yoga Magazine.

The River of Offerings is a stunning book of photography and first-person accounts by Jennifer Prugh who details a series of life-changing pilgrimages over the last 10 years to spiritually significant locations along India’s sacred Ganges River. This beautifully-crafted book reaches out for a deeper understanding of the ancient spiritual traditions of India, and how they might shed new light on one’s contemporary yoga practice.

It asks: What can India’s River Ganges teach us about how to live in a meaningful way? How does a deeper understanding of the ancient spiritual traditions of India shed new light on our contemporary yoga practice? What can India’s River Ganges teach us about how to live in a meaningful way?

The Ganges is India’s most sacred river, winding some 1550 miles from its source, high in the western Himalayas, traveling eastward across the subcontinent to empty out at Sagar Island near Kolkata. The river is also known among Hindus as Mother Ganga, the Goddess. She dissolves sins, drinking her waters cures those who are sick, and dying on her banks ensures freedom from the cycle of life and death. She is a perpetual offering to all who inhabit the Ganges River Valley.

What began for the author as simply a trip to India in 2007 to deepen her understanding of her yoga practice became a passionate pursuit to broaden her understanding of the ancient spiritual culture of India, from which modern yoga practice evolved and changed her life. By plane, train, automobile, rickshaw, and on foot, she traveled with camera in tow to many of India’s sacred destinations along the Ganges, from high in the Himalayas at the river’s source at Gangotri, to the great Kumbha Mela festival held in Allahabad, to the cremation ghats in Varanasi.

Prugh explores the stories from the heroic epics that provide the backbone for contemporary yoga philosophy, as well as the sacred wisdom that animates India’s spiritual legacy. Part history, part mythology, and part travel narrative, this is a visual and written account of the trials, tribulations, and personal discoveries of an American female yoga practitioner. River of Offerings serves to broaden our understanding of how to live our lives meaningfully, with passion and purpose.

A visually compelling and beautiful journey from cover to cover, this book will be a cherished source of inspiration for years to come.

ABOUT THE AUTHOR

JENNIFER PRUGH is the founder of Breathe Together Yoga, two studios, a wellness center, and a teahouse in Silicon Valley, California, and the JOY of Yoga School of Integrative Learning. With eight years as an Associate Professor where she taught storytelling, storyboarding, creativity and mythology, and ten years as a professional artist, Jennifer is passionate about making traditional yoga and mind/body practices accessible, so that students are enabled to develop a consistent personal practice that supports living a meaningful life. In 2018 Jennifer was certified as a Yoga Therapist through the International Association of Yoga Therapists.

Since 2009, she has led international journeys and retreats throughout the world. Jennifer is a board member of the Tibetan Children’s Education Foundation. She lives with her husband, Will, their teenage son, Liam, and two golden retrievers, Hobbes and River.

To see more on the River of Offerings and purchase this extraordinary book, CLICK HERE.

The post River of Offerings: Twelve Journeys Following the Path of the Gange River appeared first on Dallas Yoga Magazine.

Fortunately, with the increasing parenting experience, this anxiety often goes away or at least gets better with time. Any parenting issue can become a source of stress and anxiety. In addition to this, parents also become anxious when they begin to feel that they won’t be able to resolve the problem. Once parents start thinking like this, they fall victim to depression, tension, and stress.

Parenting stress is the anguish you experience when you feel you cannot manage the issues as a parent. This is because the pressures being placed on you are too much. Furthermore, you do not have the resources to handle these pressures.

As all parents want to attempt the challenges of caring for their children, they experience stress and anxiety. Regardless of their income level or their education, all parents face parenting stress. It is a set of processes that lead to the apathetic mental or physical reaction. These reactions arise from the attempts to adapt to the demands of parenthood.

There is no doubt that children bring countless gifts, joy, and love to our lives. Likewise, the bonds between parents and children are stronger than anything. Parents are committed to nurturing another human being from infancy to adulthood. However, this commitment comes with an additional load of stress and anxiety.

This type of stress often goes away with time. If that doesn’t work, try to take some time out to do something you want to do. Go for nights out or a CBD cigarettes when you are alone, and the kids are asleep. It helps in lowering stress and anxiety. A high percentage of parents feel stress because of the following factors:

Many parents fear that they are not doing a good enough job. This is because children grow and change all the time. Moreover, each child has a unique temperament and needs. Because of this, it is impossible to apply a one-size-fits-all approach to parenting.

Parents constantly reevaluate their doings and stay one step ahead of their kids to be better. They always look for new insights to handle the crisis and fires to put out along the way.

All parents feel that time is short. It doesn’t matter whether you have to do the laundry, play with the kids, or do other activities. They find that there are not enough hours in the day for everything that they want or need.

Caring for a child is expensive, whether you are using daycare, a babysitter, or surrendering full income to stay at home. As children grow, they need newer clothes and activities that can strain the family’s budget.

There are several other factors that are the cause of parenting stress. These factors include being a single parent, low social support levels, or having a child with emotional and behavioral problems.

Every parent thinks about the type of ways to help cope with the stress and anxiety of parenting. This is because they worry about the kids and their future.

You may get help and worry less by implementing the following ways:

Make sure to save time for yourself from your busy routines. Do not plug yourself into social media. You should take a break from it and do some calming activities. Listen to good music, go for a walk, read a book, or do what makes you feel good. Try a yoga class or a new type of yoga. Take time for meditation and take long and deep breaths periodically throughout the day.

Situations that bring happiness are an important tool for keeping yourself fit and protecting your family from stress and anxiety. Try CBD edibles when you are able to make time for yourself. It will help you with your anxiety problems by reducing inflammation and calming your brain.

You have to fix sleep problems because poor sleep makes life difficult. However, some disruptions are normal when you have young kids. Not getting enough sleep can damage your physical and mental health. It also increases the risk of an inability to operate the next day. Furthermore, negative thoughts can trigger the stress circuits of your brain. So, upsetting yourself will make it even harder to fall asleep.

Research show that people become socially better when they avoid making emotional judgments under exhaustion. Prolonging sleep durations are key to dealing with symptoms of insomnia.

Exercise guards the body against the unwanted effects of physical and mental stress. It also stimulates the growth of new neurons in the brain, boosts your mood, and lowers anxiety levels. In addition to this, exercise will make you fit and help maintain your physical health.

The post Parenting Stress: What Causes it and How to Cope With it appeared first on Dallas Yoga Magazine.

By:  Mary Von Ahnen, Certified Yoga Instructor & Horizon Hot Yoga Owner

Many people enjoy massage therapy.  There are so many benefits, and it just feels great.  As a devotee of massage, but as someone who knows very little about what it actually does for me, I decided to consult an expert…Christina Woodall (pictured below), our massage therapist on staff at Horizon Hot Yoga…to learn the ins and outs of massage therapy.

Mary:  Some people have never experienced a massage.  What should someone expect who is doing a massage for the first time?

Christina:  This is a frequently asked question, and I’m so glad we get to talk about this. So many people don’t really know what to expect from a massage the first time or what to do to prepare for one.  That’s okay because it’s a first time experience, and there is no need to be nervous. I always say come into a massage in a relaxed state and be ready to communicate with your therapist. You’ll first fill out some quick paperwork and have a short discussion on what you want to accomplish with the massage. Be honest with your therapist about what physically is bothering you or even just simply letting the therapist know you want to relax. I love when my clients are open and honest from the beginning because we can get so much more accomplished in the first session to help on the road to recovery. Also, drinking water before and after is a key to helping unlock your muscles so they can relax during the session and release any toxins that have been built up over time. BUT make sure not to over-drink; otherwise you’ll have to go to the bathroom during your session, and we all know that’s no fun.

Mary:  What are the benefits of doing yoga and receiving regular massages?

Christina:  Mary, I could go on and on about this! So many come to mind but one of the biggest for me is that consistent massage and yoga can lower cortisol (the stress hormone in your body) levels by 30%. That number alone is HUGE to overall wellness in your body. Life is a series of domino-effect decisions and lowering stress can begin to open up so many doors for clear thinking and a connection between body and mind.

Mary: I’ve heard that a basic massage is called a Swedish massage.  What does it entail?

Christina: Swedish style happens to be one of the most popular modalities and can help your body in so many ways. A full body Swedish massage is meant to relax the entire body and contribute to blood flow, enhance the body’s immunity responses, and help with flexibility and range of motion.

Mary: What are other types of massages and what purpose do they serve (benefits above the basic massage)?

 Christina:  Trigger point is one of my favorite types of massage, and it’s done by first finding then pinning down the muscle tissue to release “Facia restrictions”. The word Facia means tissue in the body (in this case, it is muscle) that can be locked up or stuck in a position that’s not natural for our bodies. The muscle can get locked up in various ways, eg., vigorous exercise, long periods of stress, childbirth, lack of proper sleep or nutrition, or injury.  It’s similar to deep tissue in the style but much more effective, in my opinion, to finding an issue and helping to resolve it. I also love craniosacral therapy and lymphatic drainage. Craniosacral therapy (CST) is used to gently work on the synarthrodial joints of the cranium and works with the central nervous system to help relax the body. Lymphatic drainage uses light touch to manipulate the fluid in your body and helps with swelling, digestion, and absorption of nutrients.

Mary:  Are there any illnesses or conditions for which massage is prescribed?

Christina:  As a massage therapist I highly suggest massage for a variety of conditions, but all of our bodies are different.   If you aren’t sure, talk to your doctor before trying anything new. I’m not a doctor or a magician, but I’d be happy to discuss a plan to help accomplish any health goals through massage before planning a session and be of any assistance in that process. Of course, there are illnesses and conditions where massage can be contraindicated, but in my experience, I’ve seen massage do wonderful things for many people.

Mary:  What made you decide to be a massage therapist?

Christina:  I’ve always been fascinated by the human body and grew up playing sports and watching the Olympics and Special Olympics. It made me have an appreciation for what we can do as humans! It’s so inspiring to see others do things that they didn’t know they could achieve.  Seeing them accomplish that goal is truly amazing, and I love to help assist and be a part of those goals, whether small like working out a little knot or big like someone running a marathon!

Mary:  What training did you undergo to become one?

Christina:  I had already attended college when I went back to school to become a massage therapist. Although that’s not necessary, it’s a great step to assist in your training. The massage program was 6 months plus internship hours. The program consisted of health science, anatomy and physiology, kinesiology, pathology, hydrotherapy, business and various different massage techniques, such as prenatal massage, reflexology, deep tissue, lymphatic, and trigger point.

Mary: Thank you Christina for taking the time and sharing your knowledge and the many benefits of massage for Dallas Yoga Magazine!

Conclusion:

There concludes our brief “101” overview of massage therapy.  It’s great to learn a little more about massage therapy and especially the synergies with yoga.  If you want to learn more, you can contact Christina directly at [email protected] or Horizon Hot Yoga at [email protected]

About the Author:

Mary Van Ahnen is a certified yoga instructor and owner of Horizon Hot Yoga in Frisco. For more information on the variety of classes the studio offers go to www.horizonhotyoga.com

The post Massage Therapy 101: Interview with Christina Woodall appeared first on Dallas Yoga Magazine.

Your brain might be the first organ to clearly show that it is aging. According to the Healthy, if your brain is aging faster than you are, you will start to have trouble finding the right words when talking and could even experience memory loss. You may also have problems with driving or maintaining your balance. Before things get to that point, however, there are things you can do to keep your brain young and healthy. These include getting exercise and making sure you are sleeping well at night. It is also recommended that you participate in social activities like going out with friends or taking part in community activities. It also helps when you stimulate your brain by starting a new hobby, such as playing an instrument or learning a new language.

The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderately intense physical exercise per week. If you are doing a more intense exercise program, then you only need 75 minutes per week. The type of exercise activities you participate in may vary, but it is important to develop a program that maximizes the benefits without causing you harm. When doing your research, you should consider which exercises impact your areas of interest. For example, it has been found that endurance training can help the body and brain feel and act younger.

To ramp up your endurance training, consider purchasing a fitness tracker or smartwatch to monitor your progress and provide motivation. These tools can measure the distance you travel, calories burned, and your heart rate, along with many other metrics. There are tons of great new models available including the Apple Watch Series 6 which has always-on display and can monitor your workouts whether you run, bike, swim, or dance. Another model is the Fitbit Inspire HR which has heart rate tracking, guided breathing exercises, and sleep monitoring.

Eating well not only keeps you healthy, but it can also help you look and feel younger as well. The food you eat can be the difference between being your true age and aging faster than you should. It is best to avoid refined carbohydrates and foods that are high in bad fats. Foods that are high in sugar and salt should also be off your shopping list. Instead, you should focus on adding more fruits and vegetables to your diet. As a substitute for sugar, try recipes with dried fruit instead.

Another interesting point to consider is the health of your gut microbiome. If you have never heard that term before, then it is talking about the group of microorganisms that live in your stomach and help to regulate important functions such as your immune system and the balance of neurotransmitters in your brain. Keeping your gut microbiome healthy keeps your body healthy and less likely to age faster than it should. Some of the foods that can keep your gut microbiome healthy include wild salmon, pickles, yogurt, and dark chocolate.

When you take breaks from your daily lives and hectic schedules, your body will thank you. Activities like meditation and yoga can help to reduce your stress levels while giving you the tools you need to focus on your daily tasks. When you get enough sleep, your body shows the effects on the inside as well as the outside. You will not only feel more refreshed and have increased mental acuity, but your skin will also keep looking young. If you have issues with pain or insomnia, consider getting acupuncture to alleviate the symptoms. Also, a joint supplement can help alleviate pain and improve mobility if you have joint issues.

There are a number of ways you can ensure that your body stays young. The sooner you start making them a part of your daily life, the quicker you will start to see the results.

The post Be Your True Age: Tips for Keeping Your Body Feeling Young appeared first on Dallas Yoga Magazine.

By: Priscilla Shumway, Editor of Embrace Your Wobbles: Wisdom from the Yoga Mat

“Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.” -Rolf Gates

 In the New Year as we begin our practice again and again, we will face challenging poses. Along with these poses we may experience wobbles: those physical and mental challenges that are an unavoidable part of our yoga practice and life itself. Can we become aware of an ongoing inner dialogue of multiple voices, each offering an opinion on how we should proceed when we encounter these wobbles? Here is what you might hear:

 “Hey, take it easy. You don’t have to prove anything. This is your practice. Take a break in child’s pose.”

“Oh, no. No breaks. Keep up the hard work. If you keep up these classes, you will build strength and not have these pesky shoulders and elbow problems.”

“Hey, slow down. Don’t hurt yourself. Is it your ego that is pushing you? Are you trying to keep up with the younger students to prove a point?”

“No, no! You always take easy classes. You know you have to build bone mass and muscle as you get older. These harder classes are good for you. The more down dogs and planks you do, the stronger you will get, and your shoulder problems will go away.”

“If I hurt myself I won’t want to come to class. I don’t have to work so hard. I can get just as much out of the gentle classes.”

All of us have multiple voices inside us. They are part of the ongoing narrative of the mind. Each voice expresses a specific opinion regarding how we should respond to a wobble (the challenge at the moment). Sylvia Boorstein, a teacher in the Buddhist tradition, suggests we name these voices. She refers to that first voice in my ongoing dialogue as the grandmother’s voice, the voice suggesting, “Take it easy. Don’t push. In fact, why not sit down and have a cup of tea!” Wisdom is understanding in every moment which voice to listen to and which to ignore. Our inner dialog often vacillates between taking the path of least resistance (the grandmother’s voice) versus the path that embraces the challenge. The issue of trying to discern which voice to listen to at any given moment is the lesson here.

How many voices do you hear when you experience a wobble? Which voice do you listen to, and which do you ignore?

Try to think of a wobble as a call to action, but there are usually multiple options for responding to any wobble. How do I decide which is appropriate for me at that moment, on that day?

FROM THOUGHT TO ACTION: DISCERNING WHICH PATH TO TAKE

In yoga, as in life, we are often faced with deciding which path or action to take from among several options that may vary in their degree of challenge. For example, which yoga class to take (easy versus hard) or the decision to use (or not use) external support during a challenging pose. According to Wikipedia, in physics, the path of least resistance is defined as the “physical pathway that provides the least resistance to forward motion by a given object or entity, among a set of alternative paths.” The path of least resistance represents the easiest course of action. It is the action requiring the least effort and resulting in the least upheaval, unpleasantness, or drama. According to numerous psychologists, humans are hardwired to take the easy route. More often, we choose to rely on experience and continue with what has worked for us before or what is most pleasant and less painful. Perhaps the love of gentle yoga classes reflects this hardwired impulse to take the easy route. While taking the path of least resistance may be our default inclination, it is crucial in life, both on and off the mat, to pause and consider if this is the right path.

Choosing the path of least resistance may determine how we deal with a friend with whom we disagree. By not challenging them and stating our truth to avoid unpleasantness, we may be taking the path of least resistance. Staying quiet instead of confronting an issue may be taking the path of least resistance. But it is only by facing our inner resistance, ignoring our grandmother’s voice, and engaging in a challenge that we grow and move forward. Wobbles exist more often on the path of greatest resistance.

“When you are challenged, you are asked to become more than you were. That means creating new perspectives, acquiring new skills, and pushing boundaries. In other words, you have to expand your understanding to be able to overcome the obstacles facing you.” (Thomas Oppong, author and columnist.)

And so, on the mat and off, when faced with life’s challenges and wobbles, it is vital that we pause and ask ourselves, which path should I take? Is this a time to take the path of least resistance or accept the more challenging path? Or is there a Middle Way?

Buddha describes the Middle Way as the path of moderation, the way between the extremes of self-indulgence and self- denial. Is there a Middle Way beyond the path of least resistance and the path of the most resistance? When faced with wobbles both on and off the yoga mat, can I find a Middle Way, neither avoiding all nor accepting all challenges? I believe I can.

Here are some Middle Way intentions to consider:

To experience wobbles in life both on and off the yoga mat is to realize we are still learning, still growing—and this is extremely important. Each day, each breath brings with it another opportunity to experience the gifts and wobbles of life!

More information:

Find out more about this amazing book, Embrace Your Wobbles: Wisdom from the Yoga Mat at www.embraceyourwobblesyoga.com

The post Embrace Your Wobbles: Wisdom from the Yoga Mat appeared first on Dallas Yoga Magazine.

Description: With the help of the right yoga asanas, you will lose your belly fat within mere days. Here is a guide of some yoga exercises we have put together for you.

An erroneous lifestyle, high-stress levels, lack of exercise, and unhealthy eating habits – all these factors are responsible for a flabby tummy. This lack of abdominal strength will then manifest in the form of lower back pain and can cause other problems like maladies of the pelvic region or cause the visceral organs (gut) to start sagging.

Combined with a proper diet (one of our favorites is this ketorade recipe with vegetables) combined with a good yoga fitness routine will help you reduce your belly fat significantly. Yes, yoga does play an important role in switching on the abdominals and their subsets, thereby allowing you to recoup while warding off different ailments like acid reflux.

What are some yoga exercises that can help you reduce belly fat?

If you want to know how to reduce belly fat naturally in 15 days, all you need to do are some yoga asanas every day.

Here are some examples to strengthen your core and eliminate belly fat:

This is the most basic yoga asana that will help you lower your belly fat. To do this pose, you first need to lie flat on your tummy on the yoga mat or floor. Then, you need to lift your body on all four limbs and bring your feet and hands closer, thereby acquiring a mountain-like pose.

You need to maintain and hold this pose for a few minutes. While doing so, you might experience a sensation around your belly area, which is undergoing compression. This pose will also help you get rid of fatigue and increase bone density.

This is another yoga exercise to reduce belly fat. You first need to start by taking a deep breath and then bend your body forward in slow motion. After you have bent, you need to touch your feet with your hands in such a way that your nose touches your knees as well. Hold this pose for some time.

Even if you cannot do this yoga asana properly, it is advised that you practice as much as you can. This pose will exert a lot of pressure on your belly fat and significantly help in its reduction.

This is one of the best yoga poses to lose belly fat. For doing this asana, you need to sit on the floor and stretch both your legs to your front and outward. Then, you need to hold both the toes with your hands and then try touching your nose to your knees.

With the help of this pose, you will feel an intense pressure building around your belly area; this pose will help you reduce your belly fat drastically.

This is a yoga pose that will help you reduce belly fat. To learn this, you first need to lie down on the floor or your yoga mat. Place both bands on each side of your body and make sure that your palms are touching the floor.

You then need to rise from the floor with the help of your lower body only upwards. You need to hold the pose for some time and then let go. This yoga asana will help you stretch your torso region, thereby reducing your belly fat.

This is a top yoga pose if you want to lose your belly. You need to sit on the floor for this pose and join the soles of your feet together. Hold your feet with both hands and stay in this position for some minutes before letting it go.

This pose will help open up your groins and hips. Additionally, it will also strengthen your knees and thighs and flexibility of your body, apart from reducing belly fat.

This is an easy pose of yoga to reduce belly fat in 15 days. For this, you need to lie flat on the floor on your tummy. Then, you need to place both your hands on the floor and push yourself up (only the upper half) and look up to the sky.

This asana will stretch your belly area; this way, you will know that that body portion is getting some exercise and will cut down the fat. It also opens your chest and your heart.

With the help of the yoga asanas mentioned above, you will be able to lose belly fat with ease. Additionally, eat a well-balanced meal cooked in good oil, drink a lot of water, and stay away from junk food to hasten the process. What are your thoughts on reducing belly fat? Let us know in the comments!

Author’s bio: Daniel Torres was born in Texas and went to Sacramento for college. He studied law but he took a sabbatical year after graduating and traveled to South-East Asia. That is where he discovered fitness with yoga and never looked back. Daniel is currently a professional fitness instructor.

The post Yoga to Reduce Belly Fat in 15 Days appeared first on Dallas Yoga Magazine.