What you do in the morning can set the tone for the rest of your day. That is why creating an easily accessible daily ritual can help set you up for success no matter what state you wake up in or what the day ahead holds for you.

In addition, more and more studies are showing how practicing yoga can be the key to optimizing your mind, mood, and health. The best part? A yoga sequence can take less that 15 minutes per day and be done in the comfort of your own home!

Here are my top five poses to help you start your day off on the right path. This should only take five to 15 minutes depending on how long you would like to repeat each movement. Most are designed to follow breath to movement, and it's best take your time with each pose.

Here is the original post:
Craving Movement? These Are The Best 5 Yoga Poses To Do Every Morning - mindbodygreen.com

DALLAS There is a space where a group of men gathers every Thursday in Oak Cliff.

The fellas enter the safe space to release stress and burdens of the week shifting their focus on connecting their minds, bodies, and positive energy.

Come on in, says Sherri Doucette as she greets those attending her class at Pan African Connection.

Doucette is the Founder of Litehouse Wellness. She is also an instructor guiding men through a class she's calling "Broga."

"Broga is yoga for brothers, Doucette said. Yoga for black men.

It's a different approach to an ancient practice.

Its just a positive outlet, as opposed to doing something negative," said Daryl Johnson.

Sherri Doucette

WFAA

Doucette says the idea behind Broga is personal. Her husband, Baba Groden, was diagnosed with a preventable cancer when he was 44.

He said to me, 'You know baby, when I get better, I want to talk to brothers about doing better,'" she said.

Doucettes husband died four years ago.

"Better did not come for him," she said.

Now she is teaching men about taking health seriously and making changes before its too late.

Health challenges brought Patrick Brown to yoga.

"A lot of times, weve been taught or have seen examples where we keep everything in," he said. "We keep everything bottled up. But as a result, we end up having health problems, end up on medications.

Broga

WFAA

Some of the men in the class admit the idea of doing yoga was intimidating, at first.

"They mainly see women doing yoga in yoga classes," Brown said.

And some women do attend the Broga class. No one is turned away.

During class, yogis spend an hour stretching and breathing releasing all sorts of stresses they've been carrying.

Its stress from the job," said Malik Doucette. "Stress from their families. Stress from... relationships just the day itself. So, when we come in here, everybody comes in with baggage.

That baggage is compounded by some additional alarming realities.

A recent study from the Parkland Health & Hospital System revealed African Americans who live in southern Dallas are the most likely to be unhealthy.

Heart disease, stroke, diabetes, and cancer are high in that area. Communities across the region have the least access to health care.

Broga

WFAA

With yoga, its something you cannot rush," said Qualon Fort. "You cant cheat. Youve got to really test yourself and do it right."

It's a practice aimed at personal care

"It is the best release of stress, and its positive," Johnson said.

For Johnson, its about brothers encouraging one another, one day a week, on a path to wellness.

"Youll go home sore, and tired, and sweaty," he said. "But youll sleep like a baby.

Doucette and her organization, Litehouse Wellness, offer Broga classes each Thursday at 7:30 p.m. at Pan African Connection, located at 4466 S. Marsalis Avenue, Dallas TX 75216.

The classes are donation-based. To learn more about Broga, you can visit: litehousewellness.org.

Read the original here:
'Broga is yoga for brothers': Yoga class in Oak Cliff focuses on personal care - WFAA.com

The perfect wellness gift for families and friends

By Staff Writer

Add happy and healthy to the holidays with theChiUniverseYogaGame for your favorite kids, families and friends, the perfect program and wellness gift touted by the likes of Michelle Obama and Gwyneth Paltrow.

Offering an upgraded free app andYogamat for purchase,ChiUniverse is a great bonding opportunities for kids and parents. TheChiUniverseYogaApp is available on both iOS and Android, includes a 10 LevelYogaSeries, guided audio tracks, animatics, andchipoints. TheChiYogaMat has a symbol system that coordinates with the app, properly aligns the body, makingYogaa fun game.

How does this all work? Follow the symbols on the mat and easily learnYogaand breathing techniques with local celebrity meditation andYogainstructor Bobbi Hamilton, CYT and Creator ofChiUniverse.

ChiMat turns fitness into a fun game, enhances focused learning, and is a prevention and reversal solutions for childhood obesity, Hamilton said. WithChithe life-force energy that flows through all of uswe aim to create greater physical, mental, and emotional wellness for kids and families.

The mat and program can be used as teaching tools to help kids learn independently and to assist teachers, therapists and parents easily implementYogaand exercise into classroom, PE, after-school, and home.

In April 2018 Hamilton was named Innovator of the Month by American Airlines inflight magazine and the program was first featured by Michelle Obama in herLets Move! LAcampaign and was included in Gwyneth Paltrowsgoopholiday gift guide. In addition,ChiMats were featured in the Top 20 items in Nordstrom stores last holiday and Four Seasons Aviara & Hualalai will be hostingChiUniverseYogaClasses for guests and members this season.

To download the iOS App clickHERE. To download the Android App clickHERE.

To receive 25 percent off forChiUniverseYogaMats & Card Decks visitChiUniverse.com/shop/and use the gift code LA-FRIENDS.

More here:
Add Happy and Healthy to the Holidays with Chi Universe Yoga - Santa Monica Mirror

Yoga, which is all about physical postures and breathing techniques, is found to be helpful in improving depression and anxiety symptoms in individuals with major depressive disorder (MDD).

The researchers from the New York Medical College in Valhalla who sought to investigate the impact of yoga on MDD symptoms studied the impact of Iyengar yoga postures and coherent breathing. They assigned 32 MDD patients randomly to either a high-dose group (HDG) or a low-dose group (LDG) based on the frequency of the yoga classes and homework sessions, over a period of 12 weeks.

They observed that individuals from both groups not only experienced a reduction in anxiety and depression but had also started feeling highly positive.

"Yoga and regulated breathing practices have been used for thousands of years in diverse cultures to manage stress, anxiety, depression, pain, and many other conditions," Medscape Medical News quoted the studys coauthor Patricia L. Gerbarg, MD, an assistant professor in psychiatry."Clinicians should seriously consider including mind-body practices such as yoga and coherent breathing in their treatment recommendations for patients with depressive symptoms."

According to the authors, though researchers have supported the role of yoga as an effective treatment for depression, only very few of them have evaluated its desirable dosing.

Thus, Gerbarg et al conducted this study to not only assess the effects of an intervention combining Iyengar yoga and coherent breathing on psychological function in participants with MDD but also find out the optimal dose of such an intervention.

So they assigned the subjects to either of the following groups:

They were then asked to answer a set of psychological questionnaires and mood scales at weeks 4, 8 and 12.

Although the higher dose group subjects exhibited greater improvement in all scales, there wasnt any statistically significant difference between the two groups.

The study has also found that MDD patients had lower levels of -aminobutyric acid (GABA) compared to healthy individuals. And post this yoga intervention, the study participants had GABA levels similar to those of healthy people. Such a finding paves the way towards future treatments of anxiety disorders, posttraumatic stress disorder, and substance abuse.

Yoga found effective to reduce symptoms of major depression. Photo: OpenClipart-Vectors

View post:
Yoga Helps Improve Depression And Anxiety Symptoms - International Business Times

A lot of people want to get in shape as fast as possible with yoga, whether its to help relieve tension or to get flexible. Yoga helps tremendously with both.

Many people who try yoga tend to get discouraged when they dont notice any results right away. Still, its essential to know that yoga fits everyone no matter what their level of flexibility is! Practice is vital.

This also means that there is no exact timeline to determine when your yoga workouts will pay out. It all depends on your flexibility, age, how many times you practice, and the intensity of each workout. However, many people tend to see significant results within two months of practice. The more you stretch your body, the faster you will gain that flexibility.

Like any workout, yoga takes a lot of practice and dedication. Yoga practice is all about self-awareness between your mind and body; being flexible is simply a result of that dedication. Basically, the more you learn about your body through yoga practices, the more likely you are to achieve faster results.

Some of our favorite yoga positions for flexibility are:

Standing forward fold: this yoga move targets your spine, hamstrings, and calves, giving you a deep stretch for flexible legs.

Downward facing dog: it targets mostly your hamstrings, calves, hand, and feet. The more you practice it, the better results you will have.

Childs pose: while still being an incredibly relaxing and energizing pose, childs pose is, in fact, perfect for stretching your lower back and pelvis, giving you more flexibility in your lower back and thighs.

Remember that yoga takes patience, patience with your body and your mind; remember that change doesnt come in a day and that you deserve to be kinder to yourself, and simply enjoy the journey in which it leads you to better health and even better mindset.

Originally posted here:
How Long Does it Take to Get Flexible With Yoga? - YouBeauty

Spiritual seekers who like to stretch need not travel to India, Costa Rica, or Bali for an enlightening and envigorating yoga getaway. The following destinations are accessible by car from Long Island. Each one promises an escape from the pressures of modern life through yoga, meditation, massage, and more. Healthy, mostly vegetarian cuisine and beautiful outdoor surroundings come at no extra charge.

Monticello, New York

On the grounds of the old Kutsher resort upstate,YO1 (yo1.com)opened in 2018 as a luxury hotel/wellness retreat hybrid. This isnt your grandmas Catskills. The hotel sits on a 1,300-acre property overlooking a lake. Rooms have bathrobes, pillowtop mattresses, wifi, and flat screen tvs (unusual at yoga retreats) On check-in, youll meet with an Ayurvedic and naturopathic practitioner who will help you create a custom program of Indian healing therapies tailored to your goals and needs. Guests can focus on areas including detox and rejuvenation, pain management, weight management, and relaxation. Hydrotherapy, mud baths, reflexology, massage, and acupuncture take place in elaborately tiled pools and sparkling new treatment rooms. Vinyasa and Hatha yoga are taught in light-filled studios overlooking the water. Indoor and outdoor theaters host evening lectures by prominent wellness experts. A dining room offers conscious cuisine in an elegant setting. Cooking classes teach you how to prepare healthy meals after you leave. A salon, boutique, tea caf, and juice bar contribute to the luxury hotel feel. Packages starting at $599/night.

Phoenicia, New York

Menla Retreat and Spa, (Menla.us) which is affiliated with Tibet House, the Dalai Lamas cultural center in New York City, bills itself as Tibet in the Catskills. Situated on a 325-acre private preserve criss-crossed with burbling streams and walking paths, the retreat is a nature-lovers delight. Deluxe hotel rooms in chalet-style buildings are simply decorated with Tibetan accents. More modestly priced cabin rooms have shared bathrooms and kitchens and are good for small groups. Create your own getaway, or join an organized retreat: themes include yoga in tumultuous times, devotional chanting, and Sufi dance. In addition to yoga and meditation classes in light-filled yoga studios with bamboo floors and colorful altars, there is a spa offering Tibetan KuNye massage as well as herbal baths, vibrational sound therapy, and conventional massage and facial services. There is also a Finnish sauna, far infrared sauna, and steam room. Guests can go on guided hikes, relax by several outdoor fire pits, and play tennis on two courts , weather permitting. Organic vegetarian meals made with produce from Menlas garden are served buffet-style. A Native American sweat lodge and astrological consultation are also available with advance booking. Personal getaway weekends (2 nights accomodations plus meals and one yoga class and one meditation class per day) from $398.

Rhinebeck, New York

A short-ish drive from Long Island, Rhinebeck boasts one of the four Omega Institute (eomega.org)locations (the others are in Costa Rica, California, and NYC). The mission of this holistic learning center is the integration of personal growth and social change, and it sees itself as part of the global Omega community. To understand what its all about, you can book a cabin, single dorm room, or a hybrid cabin/tent (you can also bring your own camping equipment and pitch your own tent in the warmer months). A typical day is packed with classes in meditation, yoga, tai chi, and movement. Workshops on subjects ranging from divine light healing to past life therapy to handcrafted herbal body care give focus to your stay. Free time can be spent wandering the labyrinth, gardens, and nature trails on the 250-acre campus or spending time in the meditation sanctuary. A program of evening concerts, films, and community gatherings brings the day to a close. Three mostly vegetarian meals, sourced from Hudson Valley vendors like Ronnybrook Farm Dairy and Little Seed Gardens are included. Weekend program rates (2 nights/meals/classes/workshops) start at $398 for a single dorm room with shared bath. eomega.org

Stockbridge, Massachusetts

Plan small day trips, big getaways and more.

By clicking Sign up, you agree to our privacy policy.

Kripalu (kripalu.org) began as a training center for yoga teachers, and is today the largest yoga-based retreat center in the United States. During an R&R retreat, guests can participate in up to three yoga classes (all levels are taught) a day here as well as attendnightly workshops in topics like yoga and Shamanism, Kung Fu Yoga, and Yoga for Back Care. But this serene lakeside school in the Berkshires offers much more. The daily schedule also includes guided hikes, meditation seminars, and creative expression workshops. A spa features Ayurvedic facials and Kripalu massage. There is an intriguing menu of metaphysical services including tarot, psychic readings, and henna art. Plant-based cuisine is served buffet-style. During breakfast, dining is silent. Rates start at $92/night for dorm housing, $207 for a private room (3 meals included) plus a daily tuition fee of $85 to $95. Guests also have the option of staying at a local hotel or b&b (options include the Briarcliff (briarcliffmotel.com), a hip roadside motel and the elegant Inn at Stockbridge (stockbridgeinn.com)and purchasing day passes to participate in classes and workshops.

Island Falls, Maine

Near Mount Kathadin, where the sun first hits the East Coast as it rises, expert yoga instructor Donna Davidge hosts intimate yoga retreats in an antiques-filled farmhouse built by her great grandfather in 1865. Sewall House(sewallhouse.com) offers a variety of on-site yoga and meditation classes for small groups of guests. The schedule is flexible, but the day usually starts with meditation and then a yoga class before breakfast, free time for exploring, reading, journaling, or massage before lunch, more yoga before dinner, and an evening in the sauna or Jacuzzi. Beginners and experienced practitioners alike are welcomed, and classes are small and personalized. Depending on interest, kundalini, hatha, vinyasa, and ashtanga yoga are taught. Paddle board yoga might be offered on select weekends. Food is vegetarian with plenty of vegan options. No alcohol is served but guests are free to bring their own. Visitors can hike, bike, or canoe nearby. In the winter, snowshoeing and cross-country ski excursions can be arranged. Right now, Davidge will be open two weekends in February for retreats. Groups of four or more can have the house to themselves at other times, yoga and meditation included, by pre-arrangement. Transportation from the Bangor airport available on request. All-inclusive rates start at $260/night per person.

Boone, North Carolina

If your ideal reset takes place on a mountaintop, head to this compound in the beautiful Blue Ridge Mountains, A bit fartherthan some other destinations (a long road trip will get you there; a quick and cheap plane ride to Charlotte will get you close) The Art of Living Retreat Center (Artoflivingretreatcenter.org)is a choose-your-own-adventure spiritual and wellness resort. Book a simple but comfortable room with a mountain view and then join a group for a weekend of Chakra Yoga Immersion, Gentle Yoga to Reinvigorate the Mind, or Yoga and Meditation for Relaxation. Or tailor your own retreat. The offerings are plentiful and varied, and include meditation instruction, pottery workshops, community singing and chanting, a walking labyrinth, nature trails, and an evening fire circle. The Ayurveda spa offers unusual treatments like Marma lymphatic massage and Shirodhara relaxation therapy with warm oil. Globally influenced vegetarian cuisinea varied menu that might include coconut mango rice, Tuscan bread salad, sweet potato and sage soup, and semolina cakes with apple-mint chutney-- is served in the dining room. If you arrive by car, you can explore King Street, with its book shops, coffee bars, restaurants, and galleries in the charming town of Boone. Rooms from $298/night including meals and yoga classes.

By Lauren Chattman Special to Newsday

Go here to see the original:
6 wellness and yoga retreats in NY, more - Newsday

Its not too early to start thinking about fitness goals in the new year and a January yoga series is intended to keep the celebration going. Drunk Yoga is designed to take the intimidation out of yoga and introduce a bit of wine-induced levity.

Drinking wine is an incredible way to make yoga fun, said Eli Walker, founder of Drunk Yoga, which stages events in Los Angeles and New York and for special occasions, such as bachelorette parties. Its about cultivating joy and community and letting your hair down.

More beer yoga and wine hikes in and around L.A. >>>

There are several classes in January in Venice, including a Brunch Drunk Yoga event and a Hair of the Down-Dog Yoga class on the rooftop of the Hotel Erwin. The classes are intended for beginners, Walker said, and encompass a 45-minute vinyasa-style session based on gentle moves set to a 1990s hip-hop playlist. Expect some mild drinking games as well. (Nonalcoholic beverages are also available.) There is time before and after to socialize.

Its not at all serious and introspective, said Walker.

Info: Jan. 16 to 19, and Jan. 23 to 26, various times. Hotel Erwin, 1697 Pacific Ave., Venice. Tickets $45 through eventbrite.com or dodrunkyoga.com.

::

Here are three other happenings within L.A.'s wellness scene:

The inaugural Mindfulness Expo is coming to Anaheim, a spinoff of the popular 5-year-old Yoga Expo, where meditation classes typically fill up.

Mindfulness Expo founder Michelle Zarrin said the daylong event Nov. 30 will feature back-to-back workshops teaching various aspects of mindfulness; there will be talks on the long-term benefits of meditation, how the practice ties in with the ancient Hindu healing system of ayurveda, and sessions with kundalini yoga, breath work and sound healing. There will also be a pop-up marketplace for wellness-related products.

Speakers include Cassandra Carlopio, who focuses on using meditation to induce sleep, and Karla Amador, who spearheaded the 52 Hike Challenge, encouraging people to hit the trails every week for a year. Zarrin said the expo is intended for people at all levels of meditation.

Info: 10 a.m. to 6 p.m. Nov. 30. Anaheim Convention Center, 800 W. Katella Ave., Anaheim. $35 for an all-inclusive ticket, mindfulnessexpo.com

Mindfulness Expo founder Michelle Zarrin said the daylong event Nov. 30 will feature back-to-back workshops teaching various aspects of mindfulness.

(Beatrice de Gea / Los Angeles Times)

::

The new Pure Barre studio in Culver City is in a two-story modern industrial loft with stained-glass windows.

You can look out the windows at the trains going by while you exercise, said Ali Reynolds, owner of the new 1,700-square-foot space, who has been teaching at other studios for several years. Culver City is such an eclectic community with a small-town feel but not that many fitness studios.

The new space will offer various types of barre classes, ranging from Classic which is ballet barre and light weights to Pure Empower, based on cardio and Pure Reform, where exercises are based on the principles of Pilates and incorporate sliders and resistance bands. Does all of this sound like a foreign language? The Foundations class is for first-timers and introduces the basics of the technique. The classes are 45 to 50 minutes.

Info: Pure Barre, 8985 Venice Blvd., Suite E + F. First Foundations class free. Thereafter a single class is $25. Package discounts available. purebarre.com

The new Pure Barre in Culver City.

(Pure Barre)

::

Toned is new a boutique gym in West Hollywood offering classes based around non-electronic treadmills for a gentler workout: Owner Dede Lagree wanted to offer a treadmill-based exercise option that was easier on joints. (If her name looks familiar, its because shes behind the Lagree Fitness Method with her husband, Sebastien Lagree.)

The Curve Treadmill doesnt have any electronics, so you power it yourself using your legs, she said. Its safer on joints and knees, and you burn 30% more calories than a traditional treadmill. It has no incline; weve found that a really high incline can be bad for the hips. This way, youre running at a much more natural angle.

There are 15 treadmills in the 2,000-square-foot space. The 40-minute workouts go back and forth between segments on the treadmill and on the floor, incorporating high-repetition moves designed to keep the intensity and heart rate up to result in a toned, sculpted physique.

We want this to be for everyone, said Lagree, whether they have never run or can run marathons. On this treadmill, you can walk three miles per hour and your heart rate will still be high and your whole body moving.

Info: Toned, 375 N. La Cienega Blvd., Suite 2. First class free when booked online using code WeWorkHarder. Drop-in classes are $29. Packages start at five classes for $140. tonedla.com

Toned, a new West Hollywood gym offers classes exclusively on non-electronic treadmills.

(Noel Daganta / Toned)

See the original post here:
Drunk yoga: Where to try it in L.A. - Los Angeles Times

The contemporary coverage of the Global Yoga Wheels Market in this study takes a holistic approach to examine some of the most prominent trends that are speculated to have a substantial influence on the progress of the industry in the forecast duration. Market Expertz defines an emergent industry trend as a prominent factor with the potential to impact the market, contributing to either its growth or decline.

The report evaluates the contemporary market trends and inclinations observed in the market, and growth prospects for the Yoga Wheels Market in different industry verticals. It also sheds light on the extent of applications of Yoga Wheels in various regional markets and estimates the future growth potential by examining the rigid government regulations and policies, among other relevant aspects like consumer demands and regional market scenario.

Fill in your details to get your hands on an Exclusive Sample of this Report @ https://www.marketexpertz.com/sample-enquiry-form/56075

The industry is subject to consumer acceptance for various applications at both the local and regional level. Moreover, by employing a bottom-up and top-down approach, alongside the pricing volatility, the market size and volumes were deduced.

The major manufacturers covered in this report:

Shenzhen Haifuxing Technology Unisoul Yangzhou Chenhong Plastic and Rubber Products Fuzhou Bohanson Trading CHOOYOU

A thorough analysis of the micro markets with regards to the growth trends in each category makes the overall study interesting. When studying the micro markets, the researchers also dig deep into their future prospect and contribution to the Yoga Wheels industry.

Scope of the Report:

To help gain the business owner further gain business intelligence the study on the Yoga Wheels market for the forecast period 2019 2026 brings to light data on production capability, consumption capacity, spending power, investment feasibility, and technology innovation. A thorough assessment of market performance across different regions is presented through self-explanatory graphic images, charts, and tables that add weight to corporate presentations and marketing materials. The study offers regional profiles of major vendors and extensive country-level break down to empower companies to make a wise investment decision when exploring new regions.

Avail this report at Attractive Discount rates! Click here to know more @ https://www.marketexpertz.com/discount-enquiry-form/56075

Segmentation by product type: breakdown data from 2014 to 2019, in Section 2.3; and forecast to 2026 in section 11.7. Wood PU Other Segmentation by application: breakdown data from 2014 to 2019, in Section 2.4; and forecast to 2026 in section 11.8. Man Woman

The topmost contenders in the global Yoga Wheels market have implemented different strategic approaches and methodologies, encompassing product launches, mergers & acquisitions, collaborations & partnerships, and agreements, to get a competitive edge in the global sector. Prominent players that have been profiled in this report include consumer goods manufacturers, having extended their reach into several end-user industries.

This assessment relating to the companies operating in the industry and the corporate tactics adopted by them have been accumulated by referring to their published annual reports and press releases made by these companies, information available on their website or other online portals that are listed on the companys homepages, and by way of information gathered during interviews of industry experts.

Go through our meticulously drafted TOC, Tables, Statistics, Charts, and Company [emailprotected] https://www.marketexpertz.com/industry-overview/global-yoga-wheels-market

Key Market Benefits:

The different strategic approaches adopted by the leading industry players have been scrutinized to deliver a holistic view of the global competitive landscape.

Why Choose Market Expertz?

Connect with an expert for customization of Report @ https://www.marketexpertz.com/customization-form/56075

Originally posted here:
Yoga Wheels Market | Global Industry Analysis by Trends, Size, Share, Company Overview, Growth and Forecast by 2027 - The Bay State Herald

Yoga is a Sanskrit word that means uniting the individual spirit with the universal spirit. In layman terms, it means to hit the reboot button for the soul, so it starts fresh.

Yoga not only helps in bringing mental peace, but it also helps increase ones energy, reduces stress, and promotes the overall mental and physical well-being of an individual. Like any other trip aimed at hitting the hard reset button, one needs to fly away to a far off land that exudes peaceful auras once in a while.

What better way than to recharge with a proper yoga retreat?

If you are looking for secluded natural landscapes, then Costa Rica should be the first place you jot down in your travel journal. The Anamaya Resort is located on the edge of the coastal rainforest, where you will find numerous bespoke yoga retreats that offer the perfect place, setup and environment to relax and rejuvenate both mentally and physically.

Take in natural beauty as you wake up to the sound of birds chirping and sunlight entering through the windows. The naturally golden hour, the fresh breeze, and the smell of nature will help you compose yourself and star off your day with a whole new summer vibe. This property sits in the jungle surrounded by lush green trees and pristine beaches. You can sit by the sea and practice concentrating on your breathing or lay down under the open sky at night and enjoy the stars.

Take a break from the outside world as you gather your thoughts and feeling while enjoying the exotic 3-day yoga retreat at Ubud, Bali. This place is surrounded by beautiful natural rainforest and the river valley of Ubud. The area is a popular destination for yogis, so book ahead.

Located in Thailand, this place offers an excellent hideout for all the yogis who travel miles in search of a site that allows them to reconnect with their inner selves. You can meet a lot of like-minded yogis out here. The yogi community Koh Phanganngan is particularly hospitable and welcoming.

Situated in Sri Lanka, this fantastic retreat offers scenic beauty, best massages, and to top it all off an enormous number of Ayurvedic practitioners, who will walk you through health and wellness by introducing you to their historical methods of yoga along with an organic diet.

Make 2020 your year to recharge while you consider these places to reboot your system. Nothing beats coming back to the urban life entirely composed and revived.

Read more:
Top 5 Yoga Retreats to Visit In 2020 - YouBeauty

If theres one part of your body that youre kind of a bully to without even realizing it, its your spine. All that slouching eventually causes pain and increases your risk for injury. Perhaps more so than other parts of your body, taking the time to stretch your spine makes a big difference in how you feel now and in the future. In short, the best back stretches help get your back back on track.

Regularly stretching your spine can decrease your risk of injuries, improve range of motion, and enable your muscles to work more effectively, says Katherine Parker, yoga instructor and co-founder of Yomassage. It can also help prevent joint stiffness.

To make sure youre stretching your spine as safely and effectively as possible, Parker and yoga teacher Stacy Dockins recommend sticking to a few easy back stretches.

How it helps: Locust pose is a backward bend that requires an active range of motion. It will strengthen the backside of the body while encouraging the release of the anterior shoulders, chest, and hip flexors, says Dockins.

How it helps: Supported Childs Pose provides a gentle stretch to the lower back, hips, thighs and ankles, and lengthens the lower back and improves circulation to the spinal joints, says Parker.

Bridge pose is a backward bend that will counter modern postural tendencies. It will encourage the release of the chest, anterior shoulders, and hip flexors while strengthening the backside of the body, says Dockins.

Practicing supported twist might help keep the spinal muscles mobile and provide relief from back pain, says Parker.

New to yoga? Weve got you:

This exercise opens your hip flexors and massages your spine at the same time. Then check out the T-spine stretches that are key to the perfect posture.

Read more from the original source:
Im a yoga teacher, and these are the best back stretches for your spine - Well+Good