Many yoga students type “how to know if I’m ready for yoga teacher training” into Google right around the time their practice begins to mature — but they’re not sure what the next step actually is.

If that’s you, here’s the honest answer — and it’s probably not the one you came looking for.

You don’t find out you’re ready. You decide you’re ready. Yes, I said it.

Readiness has nothing to do with flexibility, headstands, or feeling certain. It isn’t a threshold you cross or a checklist you finish. It’s a choice. The signs below won’t make you ready — nothing will. What they’ll tell you is that the pull is real and worth trusting. Becoming ready is the moment you stop waiting to feel it and choose to begin.

Most women enroll in a 200-hour training not because they want a new career, but because they want depth. They want to know why the practice works, not just move through it. Not more poses — more understanding.

So here’s what that pull tends to look like — and why, in the end, the deciding is yours.

What It Means to Be Ready for Yoga Teacher Training

Being ready for yoga teacher training is less about meeting a checklist and more about a decision. Yes, it helps to have an established practice and a genuine desire to understand yoga beyond the postures. But those things don’t make you ready — they just mean the pull is real. You become ready when you choose to begin rather than wait to feel certain.

Most reputable 200-hour programs recommend at least six to twelve months of consistent personal practice before you enroll.

Here’s what that pull usually looks like:

• You keep a consistent personal practice, even when life is busy.
• You’re curious about anatomy, philosophy, sequencing, and how teaching actually works.
• You want deeper understanding — not harder poses.
• Your growth edge has shifted; it feels more internal and intellectual than physical.
• You’re curious about teaching, even if you’re unsure you’ll ever make it a career.

None of these make you ready. They just mean the question is alive in you — and that’s worth listening to. Readiness isn’t mastery, and it isn’t certainty. It’s commitment: the decision to begin.

The 5-Part Readiness Framework

After more than a decade of teaching and guiding women into deeper study, I’ve noticed the pull toward training tends to show up the same way. These aren’t five gates you pass through to become ready. They’re five signs the desire is real. Readiness still comes down to a choice — but if you recognize yourself here, that choice is closer than you think.

1. Practice Consistency

You’ve kept a steady practice for at least six months. You understand foundational alignment in the body, and you can steady your breath. Consistency matters far more than intensity here — a calm, regular practice tells you more about readiness than an ambitious one.

2. Intellectual Curiosity

You’ve started wanting to know why. Why a sequence works the way it does. Why some cues land and others don’t. How biomechanics keep a body safe. What trauma-sensitive teaching really means. How the nervous system responds to different pacing. How women’s bodies change across life stages.

When the questions start multiplying, the training becomes relevant.

3. Discernment

You notice the subtleties in a class now — the pacing, the breath, the clarity of a cue, the way a sequence feels in your body, the shift in the room. This isn’t criticism or judgment. It’s your perception growing sharper, and it’s often the first real sign the pull toward studying the craft itself has arrived.

4. Sustainable Motivation

You’re not driven by urgency, comparison, or something you saw on Instagram. You’re drawn by something steadier — a real wish to understand the practice and where it lives in your life. That’s a reason that lasts the whole way through, not just the first week.

5. Integration

The deepest pull of all: your growth edge moves from intensity to integration. You want your knowledge, your intuition, and your lived experience to line up. You want to deepen your practice inside your real life — not escape it — and to live yoga both on and off the mat.

This is exactly where a training that unfolds over time, rather than in one condensed burst, tends to serve women best.

Do You Need to Want to Teach to Be Ready?

No.

Plenty of women take a 200-hour training with no intention of ever leading a public class. They come to understand anatomy in context, to study philosophy properly, to learn trauma-sensitive and nervous-system-aware approaches, to sharpen how they communicate, and to weave yoga more fully into daily life.

Some go on to teach. Many never do. Both leave with a more refined, grounded practice — and both are glad they came.

When Is the Right Time to Start?

There is no right time that announces itself. There’s only the moment you decide. It won’t be when you feel fearless or finally certain — that moment isn’t coming. It’ll be when your curiosity outweighs your hesitation, when you want context more than choreography, and when you’re willing to commit to consistent study inside your real life.

If you’re waiting to feel one hundred percent confident, you’ll wait forever. Confidence isn’t a prerequisite. It’s something the training gives you, not something you bring to it.

I waited seven or eight years before enrolling in my own teacher training — not because I wasn’t ready, but because I thought readiness meant certainty. It doesn’t. Readiness was never a feeling I was waiting to arrive. It was a decision I finally made. The day I stopped waiting to feel ready and simply chose, I was ready. That’s how it works for everyone.

Choosing the Right Format

If you’re weighing whether you’re ready, the shape of the training matters as much as the timing.

Not all 200-hour trainings are built the same. Some are condensed into a few intense weeks. Others — like hybrid, women-centered programs — are designed to unfold over time, so the learning has room to land. A format that respects your real life lets you:

• Balance the training with work and family
• Study anatomy and philosophy in depth, not in a rush
• Practice teaching and actually get feedback
• Complete in-person immersions for hands-on, embodied learning
• Absorb what you’re learning gradually, instead of cramming it

If sustainability and real integration matter to you, structure matters.

What Inner Alchemy Actually Involves

Inner Alchemy is a hybrid, women-centered 200-hour yoga teacher training built for women fitting deeper study into a full life. Here’s the shape of it:

• Format: TWO in-person immersions + live weekly learning + expert workshops, accountability + an additional 6 months of mentorship once you’ve graduated.
• Immersion: November 2026 in Bend, OR + Nicaragua in May 2027
• Timeline: 200 hours over 7 months
• Cohort size: maximum of 15 students
• What you study: anatomy, philosophy, sequencing, trauma-sensitive and nervous-system-aware teaching, women’s physiology across life stages, and supported teaching practice with feedback
• Certification: Alliance RYS 200 — graduates can register as an RYT 200
• Tuition: $5497 with payment plans from as little as $250/month
• Who teaches: Autumn Adams, E-RYT 500, YACEP & Toni Larson, E-RYT 500, YACEP

If you’re reading this and quietly nodding, pay attention to your inner voice, your intuition. Inner Alchemy was built for exactly this woman — the one who wants depth, not a new line on a résumé. See the next cohort →

Signs You’re Ready — A Quick Recap

You may be ready if:

• You practice consistently
• You crave deeper understanding
• You’re open to feedback
• You’re curious about teaching, even quietly
• You want integration over intensity

If that resonates, you’re likely more ready than you’ve let yourself believe. The signs aren’t a gate to wait at — they’re just the pull, telling you the desire is real. They’ll never add up to certainty, because certainty isn’t how this works. Readiness is the choice to begin. You won’t feel one hundred percent sure. Choose anyway.

Frequently Asked Questions

How do I know if I’m ready for yoga teacher training? Readiness for yoga teacher training is ultimately a choice, not a feeling you wait for. The signs — a consistent practice, real curiosity, a desire for depth — tell you the pull is real, but you become ready the moment you decide to begin rather than wait to feel certain.

Do you need to be advanced to start yoga teacher training? No. Most reputable 200-hour programs ask only for a consistent personal practice, not advanced postures. Some of the best teachers never teach a single advanced pose — what matters is understanding and clear communication, not flexibility.

Is yoga teacher training worth it if I don’t want to teach? Yes. Many students enroll to deepen their knowledge, anatomy, and practice rather than to pursue a teaching career. You leave with a more refined practice and a fuller understanding of yoga whether or not you ever lead a class.

How long should you practice before doing yoga teacher training? Most reputable 200-hour trainings recommend at least six to twelve months of consistent personal practice before enrolling. Consistency matters far more than intensity or how many years you’ve practiced.

How much does a 200-hour yoga teacher training cost, and how long does it take? [Add your real tuition range, payment-plan options, total duration, and the split between online study and in-person immersion. A hybrid format spreads study over several months so you can train without pausing your life.]

Can I do yoga teacher training while working full-time or raising a family? Yes. That’s exactly what hybrid, women-centered trainings are designed for. By spreading the hours over time and combining online study with shorter in-person immersions, you can train without putting your life on hold.

What’s the difference between an intensive and a hybrid yoga teacher training? An intensive condenses all 200 hours into a few consecutive weeks, while a hybrid spreads them over time with online study plus in-person immersions. Hybrid formats prioritize integration — letting you absorb and apply what you learn inside your real life.

Is the training Yoga Alliance certified? [Confirm and state it plainly — e.g. “Yes, Inner Alchemy is a Yoga Alliance Registered Yoga School (RYS 200), so on completion you can register as an RYT 200.”] Yoga Alliance registration is the standard credential to look for in any 200-hour program.

Ready to explore the next step?

If your practice has been quietly asking for more, the Inner Alchemy 200-Hour Yoga Teacher Training was built for you — women-centered, hybrid, and designed to deepen your practice inside your real life. See the next cohort and what’s included →

Or sit with it a little longer. Just know the noticing never turns into certainty — at some point you simply choose. And when you do, you’ll be ready.

A FREE CLARITY PRACTICE

You won’t find readiness. You’ll decide it. Before You Begin is a short practice that helps you tell the difference between not being ready — and not yet choosing. Twenty quiet minutes, a pen, and an honest look.

Stay close to your practice. A weekly note from me — grounded practices, honest reflections, and the occasional nudge toward your next step. No spam, ever. Unsubscribe anytime.

The post How to Know If You’re Ready for Yoga Teacher Training appeared first on Ambuja Yoga.

Restorative yoga is such a beautiful practice when you’re grieving. It’s an opportunity to feel held and cared for whether you’re practicing alone or in a group. It gives you time to heal, rest, and restore and it gives you time to bear witness to and acknowledge your emotions and thoughts without judgment and time to receive the teachings of your higher self, guides, and ancestors. Carve out this time to hold yourself in your heart space.

“Grief, I’ve learned, is really just love. It’s all the love you want to give, but cannot. All that unspent love gathers up in the corners of your eyes, the lump in your throat, and in that hollow part of your chest. Grief is just love with no place to go”

Jamie Anderson

Here is the thing, grief can’t be quantified by the type of loss. The only way your grief can be measured is by how it is felt by you. So don’t let anyone tell you how to grieve or if your grief is excessive or “not enough”. We grieve because we loved. Your grief is part of this human experience and it will help build resilience as it is expressed and resolved.

Restorative Yoga for Grief: The Practice

Today I really want to share a few yoga practices that I use when I feel the weight of grief descending. I hope that you will find the following restorative yoga for grief practice helpful. The following practice will take between 20 and 50 minutes if you follow the suggested times.

Below the infographic, you will find descriptions on how to set up your props and modifications if you don’t have props. You can use all kinds of things that you likely have around the house like blankets, couch cushions, pillows, and books. If you keep scrolling you’ll find some info about the effects of grief, a handful of tips to help you on your healing journey, and a few resources.

Five Restorative Yoga Poses for Grief

These five yoga poses can help you through the grieving process. I will explain how to do each pose in detail and offer modifications if you don’t have all of the props. If you have questions about the poses, please feel free to reach out.

Supported Child’s Pose

Props: 1 Bolster (stack of blankets or pillows will do), 1 blanket, optional sandbag or folded blanket

Child’s Pose gently grounds are energy and can help heal our first chakra, Muladhara. Muladhara Chakra, our Root Chakra, is our center of security, support and safety. After a loss, we may lose our sense of security, safety, and support, which is why I like to start a restorative practice for grief with Child’s Pose. When you’re practicing Child’s Pose think of breathing into the backside of your heart, the back of your lungs and your back body. Allow each cycle of breath to soften the armor surrounding your heart.

Set-Up

Place your bolster lengthwise in front of you and place your folded blanket over the top of your bolster. Bring your knees just wider than your bolster and slide the short edge of your bolster between your knees. Bring your hips back toward your heels and lower your torso down to your bolster. Rest your forearms down on either side of your bolster and bring one ear down. Halfway through your pose, bring the opposite ear down.

Hold this pose for 3-8 minutes.

Supported Reclined Bound Angle Pose

Props: 1-3 Bolsters, 1-8 Blankets, 2 blocks

This is my favorite restorative yoga pose. It helps open the front body from the groin all the way up to the throat. I, however, like this pose for how it can balance and heal the second and fourth chakras. The second chakra, Svadisthana, is our center of creativity, sensuality and sexuality. The heart chakra is our fourth chakra. In Sanskrit, its name is Anahata and it is our center of love and compassion. Anahata chakra can become blocked by grief. Salamba Supta Baddha Konasana helps heal the second and fourth heart chakras by creating space that allows for the flow of prana.

Set-Up

Most people don’t have access to a million props, so I’ll walk you through setting this pose up with a minimal amount of props. First, place your blocks toward the back of your mat. The one farthest away from you should be placed on its middle setting and the one closest to you should be placed on the lowest setting. You can have a couple of inches between the two blocks or they can be touching. (No blocks? You could use a couple of pillows or a stack of books instead) Then place your bolster (or pillow, cushion, a stack of blankets) on top of the blocks, so you’re essentially building a ramp. With another blanket, make a long roll that’s at least 3 feet long.

Take a seat in front of your bolster with your sacrum nice and close to the short edge of the bolster. Bring the soles of your feet to touch and wrap the blanket around your feet. It will go over the top of your feet and then wrap underneath your ankles/shins (it can also potentially support your thighs) Then release your knees out to the sides, like the pages of a book. Slowly lower your torso down onto your bolster, rest the back of your head down and release your arms by your sides. Turn the palms to face upward. This will help facilitate the release of your chest and heart space.

If your chin is jutting upward try to lengthen your cervical spine or support the back of your head and neck with another folded blanket. If you feel like you need support for your hips, slide blankets, bolsters or cushions underneath your knees and thighs.

Hold this pose for 5-10 minutes. If at any point it starts to bother your hips, lengthen your legs long.

Supported Twist

Props: 1 Bolster

I find this restorative twist to be really soothing to my own nervous system. I’ve even been known to fall asleep in this pose. In general, twists help to balance and heal our third chakra, Manipura, and they cultivate samana vayu. Manipura Chakra is our center of will, determination and drive. If you’ve ever had the wind taken from your sails, do some twists (corework is also deeply healing for the third chakra– but that’s for another day). Samana Vayu is the air that integrates. Working with samana vayu can help us integrate, assimilate and adapt to new circumstances.

Set-Up

You only need a bolster for this pose. You could also use a stack of blankets or cushions again. To come into the pose, place your bolster lengthwise in front of you. Sit with your right hip close to the bolster and then bring your right thigh close to the short edge of your bolster. I like to stagger the legs, but you could also allow them to be in a more stacked position. Turn your torso toward your bolster. Lengthen your spine long and then lower your torso down. Your forearms should rest on either side of the bolster. Bring either ear down. You can always switch the direction of your gaze at any time. When you’re ready move slowly as you switch sides.

Hold the pose for 4-8 minutes on each side.

Elevated Legs Up the Wall Pose

Props: 1 bolster, optional sandbag and eye pillow

Legs Up the Wall helps balance all of our chakras because the spine is nice and long in this pose. It’s also a gentle inversion, which helps bring blood to the head and heart. I like this pose because I feel both grounded and elevated after coming out of it.

Set-Up

This is one of my favorite grounding poses. Bring your bolster right up next to the wall lengthwise. You could easily skip the bolster or use a folded blanket or two. To come into the pose, sit on your bolster with your left hip, then mindfully lower your torso down to the ground. Roll down onto your back and extend your legs up the wall. You can place an eye pillow over your eyes to help turn your focus inward. It’s kinda tricky to do yourself, but placing a sandbag on the soles of your feet is deeply relaxing and comforting.

Hold this pose for 2-5 minutes.

Side-lying Shavasana

Props: 1-2 bolsters, 1-2 blankets, 1 block (as a modification)

I love a traditional shavasana, but this side-lying version is just so magically calming and soothing. It really gives that sense of being held and comforted. It’s a great pose for when you’re feeling out of sorts. I highly recommend it.

Set-Up

Place a folded blanket or pillow at the top of your mat. At the bottom of your mat, you can place another blanket. This will make the pose comfier for your feet and ankles, but it’s not necessary. Then lay down on your right or left side, rest your head on your pillow or folded blanket. You can place your bolster or folded blanket between your knees (like in the illustration) or keep your bottom leg straight, bend your top leg, bring the leg forward and rest your knee and shin on your bolster (my fave). If you have another bolster I like to support the top arm with it. If you don’t have a bolster you can rest your forearm on a yoga block, a pillow, or stack of blankets. Feel free to get creative.

Make sure you’re super comfy in this pose. I consider shavasana to be one of the most important yoga poses in an entire practice, whether that yoga practice is restorative or active. Take your time setting up, settle in, and then let go of the need to adjust, fidget, or monitor your surroundings.

Hold this pose for 5-15 minutes.

Restorative Yoga for Grief: Practice Letting Go in a Million Little Ways

The beautiful thing about restorative yoga is we get to practice letting go in a million little ways. By softening the muscles of our face, letting go of tension in the belly, surrendering into the support of our props, etc. Little by little, we find peace. I will be recording this practice and uploading it to my YouTube channel soon. Sometimes it’s nice to have someone else hold the container, keep track of the time, etc. And I am more than happy to do that for you.

The Physiological and Psychological Effects of Grief

I would like to speak a little to the physiological and psychological effects of grief, so if that interests you, feel free to keep reading, if it doesn’t, go ahead and stop here.

You might wonder why I’m including science in a post on restorative yoga for grief, but the way I see it, we’ve been blessed with these human bodies that allow us to experience the world so fully. Shouldn’t we know how it works? Shouldn’t we be able to recognize the signs our body and mind give us, so we can heal and not be bound by pain and dis-ease? I also understand that there is a time for learning and a time for healing (although not mutually exclusive I know in my heart that it is easier to focus on one or the other). Take what you need and leave what you don’t.

Grief in the Body

The wave of sadness that accompanies loss can make just getting through the day challenging. When I write about grief in the body my heart breaks just a little more knowing that so many of us are suffering. Grief, much like fear, elicits our body’s stress response and causes an increase in stress hormones that have a whole array of effects on the body. Under normal circumstances, the parasympathetic nervous system and sympathetic nervous system work in concert to allow us to move between “rest and digest” and “fight or flight” with ease. However, elevated stress hormones in addition to the sheer weight of grief can lead to a multitude of problems and persistent stimulation of our sympathetic nervous system.

Grief and Cardiovascular Health

This may seem obvious, but grief affects the heart and is associated with heart and cardiovascular issues like irregular heartbeat, stroke, heart attack, high blood pressure, and Broken Heart Syndrome. 

Grief and the Digestive System

The functioning of our digestive system is also impacted by grief. As stress hormones shunt the blood away from the digestive organs, some of the bereaved experience diarrhea, constipation, IBS, bloating and flatulence, nausea/queasiness, lack of appetite, binge eating or emotional eating, and reflux or heartburn. It is also common to lose or gain weight while grieving.

Grief and Sleep

Grief affects our sleep too. When my sleep starts to degrade the whole cookie crumbles and I struggle to keep myself together. When I sleep too much I’m a sluggish, achy mess. Anyone else experience the same? Grief affects our sleep in a myriad of ways from insomnia to oversleeping. Sleep is supposed to be a sacred time for restoration and healing. Without proper rest fatigue sets in, our ability to focus and concentrate declines, and our motor coordination is impaired. If you or someone you know is grieving ask/offer help so the bereaved has ample time to rest. Restorative yoga and yoga nidra can both be helpful during the grieving process and beyond.

Grief and the Immune System

Even our immune system is affected by grief and the onslaught of stress hormones. Have you ever gone on a vacation after a period of being super stressed only to get sick? That’s because those pesky stress hormones have been suppressing your immune system. The same thing can happen when we’re grieving. One study found that after loss of a loved one people are more likely to experience a physical health issue and another study found that “bereaved people demonstrate higher levels of systemic inflammation, maladaptive immune cell gene expression, and lower antibody response to vaccination compared with non-bereaved controls.” 

Grief and the Musculoskeletal System

And finally, grief can manifest as physical pain and fatigue. Some experience body aches, headaches and stiffness, while others experience muscle weakness, limb heaviness, and decreased coordination. 

Mental Health and Grief

Grief is caused by a painful or traumatic event that impacts our physical, mental, emotional, and spiritual wellbeing. It can be experienced as acute grief, which is experienced 6-12 months after loss and persistent grief which is experienced beyond 12 months.

Remember that everyone experiences grief differently, you may recognize some of these experiences in your own grieving process and you may not. Some people experience depression, anxiety, or nervousness. Grief might manifest as apathy over their own wellbeing– an inability to make healthy meals, to exercise, to keep their living space clean, etc. Sometimes the bereaved develop unhealthy coping mechanisms and they turn to alcohol, drugs, food and unhealthy relationships.

They may experience overwhelm and anxiety if they are having to navigate planning a funeral or execute a will. Others may experience brain fog and have trouble planning and organizing. They may have a hard time thinking and will think more slowly or be confused more frequently. And sometimes the mind gets caught in a cycle of rumination and becomes preoccupied with images, memories, and thoughts about the past and the loss.

Emotional Health and Grief

Any type of loss, in particular the loss of a loved one or pet, is devastating. The waves of sadness that accompany loss are more than just unpleasant, they can feel inescapable and overwhelming. And they can leave us feeling empty and depleted. There is no need to rush the grieving process. Again, it is an important part of being human. Give yourself the time and space to experience it. Allow it to move through you and take this time to take care of yourself and your needs. Get comfortable asking for help.

I think that while we’re talking about emotional health and grief it is a good opportunity to mention the 5 stages of grief according to grief expert Elizabeth Kubler-Ross and her books On Death and Dying and On Grief and Grieving. The five stages of grief are:

1. Denial and isolation
2. Anger
3. Bargaining
4. Depression
5. Acceptance

I won’t talk too much about the five stages of grief, simply because there are so many resources already available on the internet. I will say that not everyone experiences the five stages and not everyone experiences the five stages in the order listed. As I’ve said multiple times already, everyone experiences grief differently. 

Grief and Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM) grief and sadness are associated with the lungs. The lungs, on both a metaphorical level and physical level, bring in the new and let go of the old. Intense stress or grief can be experienced as shortness of breath, faintness, tightness in the chest or throat, and shakiness in our voice. 

In TCM each organ is considered either yin or yang and it is paired with a complementary organ. In this case, the lungs are considered yin and they are paired with the large intestines which are considered yang. When the lung qi (chi) is low, one is susceptible to colds, flu, bronchitis and pneumonia. When lung qi is strong, one’s sense of smell is sharp, they breathe easily, they think clearly, communicate well, they’re open-minded, and they are able to relax and let go. If someone is having a difficult time letting go of the past or letting go of a loved one and their experience is characterized by intense sadness and grief it may indicate that their lung qi is low. Practices like yoga, qigong and tai chi along with acupuncture and traditional herbs can help elevate lung qi.

Healthy Ways to Cope With Grief

• Establish Healthy Routines
  • Do your best to wake up and go to bed at the same time each day.
  • Eat regularly.
  • Set a gentle schedule for yourself that includes time to just be.
• Exercise
  • Move your body every day. It doesn’t need to be anything big. Walk the dog. Walk with loved ones. Do yoga, tai chi, or qi gong.
• Diet
  • Eat healthy meals. Ask friends and family for help. Keep it simple.
• Community
  • Reach out to friends and family for support. You don’t have to do it all yourself. Spend time with a trusted friend– preferably someone who is a good listener.
• Talk to a Professional
  • Talk to a grief counselor.
• Give yourself time.
  • Give yourself time to experience it all. Meet yourself with love and compassion. Be present with the way you’re feeling. Share the same love you would share with a child with yourself.
• Acupuncture and massage may help relieve tension and achiness.
• Focus on gratitude and treasure happy memories as they arise.

Resources for Grief

• National Suicide Prevention Lifeline
• Center for Grief Recovery and Therapeutic Services
  Yoga for Grief with Yoga with Adrienne
• Meditation for Grief, Loss and Sadness
• Yoga Nidra Inspired by Nature with Autumn Adams
• Guided Meditation for Loss with Brett Larkin

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How Does Yoga Affect The Human Body?

Effects of Yoga on the Skeletal System:

The skeletal system is the hard framework that is mainly composed of the bones, associated cartilages, and joints. It plays an important role in protecting the organs inside our bodies. Imagine the human body without the skeletal system? We’d for sure look like jellyfish.

Recent studies had shown that some yoga poses had improved the health of joints by stimulating the release of synovial fluids. Synovial fluid is responsible for reducing friction between articular cartilages. It helps joints flow smoothly during movements. The synovial fluid is significant for delivering oxygen and nutrients to hyaline cartilages that don’t have any sort of oxygen. Regular yoga practice can make practitioners move around more smoothly and easily.

Even though Yoga is a weight-bearing exercise like running, weight lifting, walking, etc. It is less risky than other exercises because it creates tension on the bones and helps them lengthen and align.

According to a study conducted by California State University in Los Angeles, they said that yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol (known as the “stress” hormone) which in result may help retain calcium in the bones.

It is a fact that as we age, our bones start to weaken or even deteriorate and a consistent yoga practice can help improve our strength and coordination.

These are some poses that can help strengthen the bones:

• Vrksasana (Tree)
• Utkatasana (Chair Pose)
• Bhujangasana (Cobra Pose)
• Setu Bandha Sarvangasana (Bridge Pose)
• Virabhadrasana I (Warrior I)
• Virabhadrasana II (Warrior II)
• Table Top and alternate lifting and extending opposite arms and legs

Effects of Yoga on the Musculoskeletal System:

Yoga helps strengthen the joints and support the muscles. The isometric poses of yoga train the smaller muscles surrounding our joints to endure longer holds for balance or coordination. Over time, with regular stretching, the muscles become more flexible. Flexible muscles are far less susceptible to damage in the future and put less strain on the body’s joints. Less stress on the joints means less damage to the joints which reduces the chance of developing osteoarthritis. Also, because the muscles are warmed and stretched during a yoga practice, yoga improves recovery of muscle tissues.

Muscles function properly because of the increased blood flow.

Yoga improves flexibility and strengthens postural muscles. Poor posture can cause a lot of injuries in the future. It can result in discomfort, pain, or degenerative disease like arthritis of the spine.

As you practice yoga, you begin to notice where you hold tension. It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.

Effects of Yoga on the Nervous System:

Alternating sympathetic and parasympathetic activation. Regular practice of yoga, slowly invites the nervous system to shift out of patterns of chronic stress back into the body’s natural rhythm of activation from sympathetic to parasympathetic.

Yoga stimulates the vagus nerve. This is the 10th cranial nerve. The vagus nerve is the longest cranial nerve of the body. It connects to vital organs like the heart, lungs, liver, stomach, colon, spleen and other parts of the abdomen.

Practicing yoga also increases serotonin levels. Serotonin is commonly known as the “happy” neurotransmitter, serotonin is mainly found in the brain, intestines and blood platelets.

Yoga influences the rate of thyroid hormone secretion. Yoga asana, especially Sarvangasana (shoulder stand), by increasing the protein bound iodine and rehabilitating the thyroid gland it may be effective to treat underproduction of thyroid hormones. Various stretching, twisting and compressing yoga asana provide nourishment to the cells, improve blood circulation, massage the thyroid gland and stimulate it to release thyroid hormones.

Yoga decreases cortisol hormone. According to a study conducted by Thomas Jefferson Medical College in Philadelphia and the Yoga Research Society, a 50-minute yoga session performed for seven days- which included postures such as Sarvangasana (Shoulder stand), Salabhasana (Locust Pose), Vrksasana (Tree Pose) and Halasana (Plow Pose) – significantly reduced cortisol levels.

Practicing yoga also stimulates growth hormones. The body’s diminishing supply of growth hormone is responsible for the frailty that comes with aging. If you want to increase the level of growth hormone being secreted, consider asanas that are of moderate aerobic exercise. Studies have proved that moderate forms of exercise can increase basal levels of growth hormone in humans.

Stepping on your mat and flowing through class also ups oxytocin, the “LOVE” hormone. It plays a role in sexual reproduction, sexual arousal and is released by the hypothalamus when you have an orgasm.

Yoga also balances Dopamine “the reward” hormone. A clinical research from the J. F. K. Institute in Denmark published in Cognitive Brain Research found that Yoga Nidra– a guided meditation that produces deep relaxation- increases level of dopamine in the brain by 65 % on average.

Practicing yoga also balances melatonin “Rest-Sleep-Heal”. Researchers at Rutgers University discovered that melatonin levels for meditation practitioners were boosted by an average of 98%. Incorporating meditation into your life can be your much needed physiological re-balancing tool.

Performing pranayama or simply breathing deeply activates the prefrontal cortex and that results in an increase in cognitive function.

Yoga also increases endorphin levels. Endorphins are the “feel-good” neurotransmitters. Endorphins are the body’s internal painkillers. Endorphins are known to cause euphoria, produce a feeling of pleasure, reduce stress, increase relaxation and are highly effective in pain modulation and management.

Spending time on your yoga mat also improves GABA (gamma-aminobutyric acid) neurotransmitter secretion. GABA is a known major inhibitor neurotransmitter in the brain. This chemical can cause some common problems like: anxiety, nervousness, phobias, restlessness, and insomnia. In 2010, researchers at Boston University School of Medicine found that a 12-week yoga intervention was linked with greater improvement in mood and anxiety and increased levels of GABA than a metabolically matched walking exercise.

Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure and increases blood flow to the intestines and reproductive organs.

Effects of Yoga on the Cardiovascular System:

Deep breathing ignites the sympathetic nervous system, causing the heartbeat to slow and reduces blood pressure. Relaxation exercises found in yoga help increase blood flow throughout the body which also improves oxygen circulation in the body.

Many yoga flows can also increase your heart rate (like Ashtanga Yoga) may lower the risk of heart attack and relieve symptoms of depression. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.

Effects of Yoga in the Respiratory System:

Deep breathing in yoga can increase lung capacity while reducing breaths per minute. It improves the supply of oxygen to the lungs.

With ‘Pranayama’ breathing exercise in yoga, you can increase your intake of oxygen up to five times. The more oxygen-rich blood that flows to the brain, heart, lungs and digestive organs will enable these organs to work better and further bolster one’s health. Moreover, deep breathing can help you to improve the flow of your lymph system thereby helping the body to get rid of toxins. And it is found to strengthen the diaphragm.

Even the use of chanting sounds such as chanting “Om” can even help soothe the sinuses.

Effects of Yoga in the Digestive System:

Yoga encourages the adrenal glands to produce less cortisol which can reduce cravings for fatty foods. Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. This effect can reduce the risk of diabetic complications like heart attack, kidney failure and/or blindness.

Having a regular yoga practice also reduces stress, which can alleviate ulcers, IBS, and constipation, and other digestive problems. Yoga may also be a good method to help the movement of waste to move smoothly out of the body. However, there are some conditions for which using asana for exercise may not a good idea, such as severe cases of diarrhea or constipation, or for someone with an acute bout of pain related to their digestive disorders. In such cases, we recommended turning to other yoga tools, including stress management and relaxation.

Twisting poses can serve as an internal massage of the digestive tract. The massage effect ensures more blood and oxygen and strengthens the muscles of organs.

Asanas that affects the gastrointestinal tract:

• Parivritta Trikonasa
• Marichyasana
• Setu Bandha Sarvagasana
• Adho Mukha Svanasana
• Utkatasana
• Paschimottanasana
• Balasana
• Uttanasana
• Apanasana

Static poses that strengthen and stretch the abdominal area help tone the abdominal muscles that house and support the majority of the organs of digestion and may assist in the movement of material through the system. Dynamic poses that fold, stretch and twist the abdominal area can improve blood and lymph circulation, and create a squeeze and release effect on your organs.

Yoga and its many practices have numerous benefits for the human: body, mind, and soul! What’s keeping you from getting on the mat? And if you already practice, please share in the comments how yoga has influenced your life!

Sources:

https://asmy.org.au/yoga/yoga-skeletal-system/

https://www.yogajournal.com/lifestyle/good-bone

https://www.fireengineering.com/articles/fire_life/articles/2014/april/the-skeletal-system-the-yoga-way.html

https://www.gaia.com/article/3-ways-yoga-improves-your-joint-system-and-skeletal-structure

http://yogaforhealthyaging.blogspot.com/2016/03/how-yoga-helps-your-digestive-system.html

http://bahiranga.com/yoga-and-the-digestive-system/

https://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html

http://donthateyourguts.com/benefits-yoga-part-4-nervous-system-benefits/

https://dutchsmilingyogi.com/effects-yoga-on-respiratory-system/

http://www.organicauthority.com/this-is-how-and-why-a-yoga-practice-strengthens-your-nervous-system-and-brings-balance-back-to-your-body/

http://www.theyogamandala.com.sg/how-yoga-helps-in-the-respiratory-system/

https://www.mokshamantra.com/yoga-impact-on-hormonal-health-and-neurotransmitters/

https://medium.com/@RandoxHealth/what-happens-inside-your-body-during-yoga-practice-6deee1019c4

The post Your Body On Yoga appeared first on Ambuja Yoga.

Nine Meditation Types For Beginners

Mindfulness Meditation

Since mindfulness meditation is the most popular meditation practice today I’ve put it in the number one spot. You’ve probably heard of it before, but may not know what it is or how it is different from other meditation practices. Mindfulness meditation is simply paying attention to the present moment and being aware of all the sensations, thoughts, etc. that arise without judgement or attachment. Here is a cool video from Jon Kabat Zinn about how a mindfulness meditation practice lights up different parts of the brain and here is a link to get you started with a mindfulness practice.

2. Transcendental Meditation

Transcendental meditation doesn’t seem to be as popular today as it was in the past, but there is still a substantial community worldwide. Transcendental meditation (TM) was made popular by the Beatles who learned the technique from Maharishi Mahesh Yogi. It has it’s roots in religion and involves mantra (sound) repetition for 15-20 minutes twice daily. Transcendental meditation teachers are required to undergo a certified training before they can teach and share the practice and students are initiated into the practice.

Much research has been done on the technique, but the research has been poorly conducted and unfortunately is of little scientific value. But honestly, any form of meditation is likely to create positive changes in your life, so why not try TM.

3. One of my favorite meditation practices: Mantra or Japa

Similar to Transcendental Meditation, mantra and japa meditation involve the repetition of a mantra, sound or divine name. This type of meditation practice is often practiced with a mala. A mala is a necklace, similar to a rosary, with 108 beads on it. The mantra is repeated 108 times either softly spoken or internally repeated. This type of ancient meditation practice is used in many different religious traditions like Hinduism, Buddhism, Jainism and Sikhism. You could even say it is similar to praying with a rosary.

A handmade green sandalwood meditation mala.

4. Guided Meditation: Chakras, Third Eye, Breath, Journey & More

Guided meditations are wonderful for those who need a bit more guidance and whose minds tend to wander off. Guided meditations can focus on visuals, energetics, sounds, the breath, emotional states and much more. There are many apps you can use on your phone or ipad. Choose your length of practice, the teacher, the focus and get started.

5. Trataka Meditation (also spelled tratak)

Trataka is a form of meditation where one focuses the eyes on one point. Very commonly trataka is performed while gazing at a candle flame. Eventually you may want to close the eyes. When the eyes are closed envision the candle flame in all of it’s detail. Hold this vision of the flame as long as you can and when it dissipates you may end your meditation practice. Slowly open your eyes. Don’t look directly at the flame again right after your meditation. You may need eye drops if the eyes feel dry or strained.

6. Focused Attention- Zazen, Breath, Mantra, etc.

In focused attention meditation the mind is focused on one thing; that one thing could be the breath, sensation in the body, a mantra, an object, etc. The attention is held on this one thing. As thoughts come up, and they will, the mind’s focus is guided back to it’s original point of focus.

7. Metta- Loving Kindness

Metta, or loving kindness, meditation is a practice of sending love to oneself, a good friend, a neutral person, a difficult person, all four of them equally and then eventually to the entire universe. This exercise is excellent for cultivating compassion. Here is a Loving Kindness Meditation with Jack Kornfield.

Loving kindness meditation is kind of like a hug for the soul.

8. Vipassana

Vipassana often begins with awareness on the breath and then moves to a practice that includes noting external stimuli without becoming attached to the source of the stimuli. An example could be if you hear a motorcycle drive by label it “hearing”, not motorcycle or if you notice a sour taste in your mouth instead of labeling it sour note it as “taste”. Noting the sense that recognized the external stimuli. It is very common to attend vipassana retreats where one has the opportunity to delve deep into a meditation practice.

9. Yoga Nidra

I hesitate to include yoga nidra on this list because I don’t necessarily consider it a meditation practice. Yoga nidra is “yogic sleep” and it is a way to access the unconscious and subconscious mind. It is a guided practice, similar to that of a guided meditation. Yoga nidra induces a state of deep relaxation and yoga nidra has a multitude of benefits. If you’re wondering what yoga nidra is or what it is like, I have a yoga nidra script inspired by the natural world here.

Not sure where to start? Google your local community and see what’s available. You might be surprised to find local meditation groups and meditation teachers that would be more than happy to take you under their wing. Another option is to go on a yoga and meditation retreat. On retreat you’ll often practie a few different meditation practices and you’ll have an opportunity to talk to others and share experiences.

Good luck on your meditation practice. Feel free to shoot me a private message if you have any questions via our contact form.

Love and Light,

Autumn

The post Demystifying Meditation: Nine Different Meditation Practices appeared first on Ambuja Yoga.

The post 75 Minute Vinyasa Flow Yoga Playlist appeared first on Ambuja Yoga.

Anyone else have a favorite workout or yoga playlist? Feel free to share it below. I’m always looking for new inspiration. I love a good, fun energizing playlist, but I’m also drawn to more acoustic, folk music for my gentler yoga classes. I just love music and a good flow!

The post 90 Minute Energizing Vinyasa Yoga Playlist appeared first on Ambuja Yoga.

You might be asking yourself what yoga and scuba diving have in common or what effects yoga has on scuba diving….. and this blog post really isn’t about either of those. As you would likely guess, I have been practicing yoga for a really long time, and, to be honest, I have been diving for a fairly long time as well.

I wouldn’t consider myself a natural candidate for scuba diving. I don’t really like to get my face wet, I wouldn’t consider myself a great swimmer, and I was generally kinda like “meh” when people would talk about diving, but then I realized that scuba diving was an activity I could do in most places where I wanted to travel, and admittedly I could use scuba diving as an excuse to travel. I’ve been incredibly fortunate to go on some pretty awesome yoga and scuba diving trips over the years.

Gorgeous pristine beach on Little Corn Island. This little known island boasts great diving, yoga, and paddle boarding.

So what does yoga have to do with scuba diving? Well, I soon realized that all of the pranayama (breath-work) I had been doing in my yoga practice made me a pretty good diver. I could stay calm in tricky situations and had good air consumption, so I was a natural. I grew to love diving.

My love of scuba diving and sense of adventure took me here… Wayag Island in Raja Ampat, Indonesia.

That is, until I found myself in a really frightening situation. In 2013, my husband and I went on a six-month honeymoon and we managed to do quite a bit of scuba diving. Near the end of our trip we spent a few weeks in Bali, Indonesia and while we were in Bali we went diving at the Liberty Wreck on the northeast coast of Bali. The Liberty Wreck is absolutely gorgeous; it has wonderful coral growth and marine life. The Liberty Wreck is a shore dive: on a good day you can walk right in and drop straight down, but on a bad day you’ll get tossed about by the waves on the shore. The day we went was leaning more toward a bad day. The skies were looking a bit stormy and there was a fair bit of chop, but we went diving anyway.

Fishies!

Our dive actually started with pretty decent conditions. We dropped down fairly deep and had a great dive. It really was beautiful, but towards the end of our dive the current picked up…. and I mean it PICKED UP. It was truly terrifying. I couldn’t swim against it. I was working so hard and I was blowing through my air. I was on the verge of tears… I may have even had tears! All I could do was give Steve the abort sign. I was done. Eventually we were able to get into a protected area on the wreck, so I could take a moment, collect myself and slow my breath. However, I knew I couldn’t stay in that protected little cubby forever — I would run out of air, and I still had yet to do my safety stop.

As soon as we popped up out of our little cubby the current more or less flung our bodies around. We frantically grabbed onto the side of the wreck trying to find a spot we could hold onto without damaging the coral or ourselves. And there we waited as our bodies whipped about like flags on a windy day. This would have to suffice as our safety stop.

Puffer fish… one of my faves!

We surfaced with hardly any air remaining in our tanks. The waves had picked up even more… and now we had to get ourselves back to shore. We made it. I probably made a silent vow to never dive again, and I probably silently cursed at Steve for taking me on such a dangerous dive.

Honestly, I haven’t been diving as much since that dive. That one dive took away some of my love for the sport.

Well, we’re back in Bali now working on Ambuja Yoga, practicing yoga and scuba diving. It’s been three years since that terrifying dive. Steve and I just spent a few days in Amed and I knew how badly he wanted to go diving, so I acquiesced. It was time to face my fear. This is where the yoga comes in. It was time for me to look closely at my fear. Is it a real, rational fear? Is it limiting my enjoyment of life? I realized that I had been unable to separate one dive where the fear was real and rational from my enjoyment of future dives. My fear of diving became completely paralyzing and irrational; I had transferred that fear onto every other opportunity to go diving…. and it caused me to miss out. So this year, I suited up and dove the Liberty again. We rented our gear from Ocean View Tulamben. Once again, the dive was beautiful. This time there was no intense current and I enjoyed it! I look forward to my next bubble.

Look ma! I’m diving!!!

Living fearlessly is part of our yoga practice. Allowing fear to control our lives is a form of self sabotage. When we are fearful, we limit our potential.

Where does fear show up in your life? Where does fear show up in your yoga practice? Where does fear show up when asking for what you deserve? Fear builds walls and fear is our greatest limiter. Fear of injury. Fear of death. Fear of loss. Fear of connection. Fear of the unknown. Fear of being seen as weak. Fear of fear itself.

This week, I invite you to put fear aside. Try something new (or something old) that scares you. It could be something simple, like eating at a new restaurant… it could be something bolder, like trying handstand in the center of the room… or even bigger, like booking that dream vacation you’ve been eyeing for over a year…. or even bigger, such as reaching out to someone you love but have lost touch with.

Know that it’s okay to be vulnerable. It’s okay to be scared. It’s okay to ask for help. It’s even okay to talk about your fears — to speak your truth. So, suit up and jump in! The universe is waiting for you!

Love and Light,

Autumn

Headed out to Tulamben or Amed? I recommend the following:

• Alami Resort– Spacious, affordable clean rooms with AC. Beautiful grounds, small pool and delicious breakfast.
• Ocean View Tulamben Dive and Resort– Well equipped dive shop.
• Apneista Freediving and Yoga School
• Snorkel the Japanese Wreck in Lipah Bay.

The post The Yoga of Scuba Diving appeared first on Ambuja Yoga.

Hey yogis and workaholics and workaholic yogis… this blog post about easy office yoga is for you. But don’t worry, no experience is required. Within the past year or two my business has grown a lot and I am spending more and more time on my computer, so I welcome you to my office. When I feel tension and tightness creeping in or my posture disintegrating I work a few of these postures into my breaks.

Please don’t mind the cat butt or the melting dog face. There is always at least one pet in my office and today there were three.

I try to be super mindful about my posture, but I find myself starting to slump, or lean on an elbow or jutting my head forward… I’m seriously probably doing a combination of these three right now..ugh. I am fortunate that I work from home so I can get up and stretch, go for a walk or do some sun salutations pretty easily, but that’s not always the case. When I’m limited for time I will pick just a couple of these simple yoga exercises… and sometimes I will add in a low lunge to stretch out my ridiculously tight hip flexors.

There are plenty of opportunities to work these easy office yoga into your work routine that won’t make your coworkers weirded out (too much), but really… who cares? Here are 7 easy office yoga exercises you can do to reduce stress and tension, to improve your mood, and boost your circulation.

1. Easy Office Yoga for Your Back & Shoulders: Seated Cat-Cow

Benefits:

This movement is so simple and so overlooked. Seated cat-cow is a backbending and rounding motion and help relieve tension and tightness in the back, shoulders, neck and hips. Cat-cow can even help relieve tension headaches.

Practice:

Sit forward on the front edge of your chair and bring your hands to your thighs. For this exercise you will coordinate breath with movement. On your inhale breath you will tilt your pelvis forward and lift your chest and your gaze up to the ceiling to arch your back and backbend your spine. On your exhale breath begin by tilting the pelvis back, pulling your navel to spine and drawing chin to chest as your round your back. Repeat 5-10 times connecting breath with movement.

2. Easy Office Yoga for Your Spine: Seated Twist

Benefits:

Twists massage and tone our abdominal organs and release tension in our lower backs. Twists also stimulate our parasympathetic nervous system, so they are calming in nature. Gentle twists are also beneficial for our intervertebral discs.

Practice:

Sit tall in your chair with both feet firmly planted on the ground and hips width apart. Bring your left hand to the outer edge of your right thigh and your right hand to the outer edge of your chair (on the right side) or to the back of the chair (see photo). Inhale to lengthen your spine and sit a little taller and exhale to twist. Draw your gaze over your right shoulder. Keep the spine long as you twist. Hold for 5-7 breaths and then repeat on the opposite side.

3. Easy Office Yoga Exercise for Your Hips and Lower Back: Seated Figure 4

Benefits:

Tight hips can contribute to lower back pain. This seated figure 4 stretch is the perfect stretch for the piriformis.

Practice:

Sit forward on the front portion of your chair. You want your sit bones (the bony protuberances that you sit on) at the bottom of your pelvis to be almost to the edge of your chair. To start cross your right ankle with foot flexed over your left thigh. Let your right knee drop down. See how this feels. If this feels okay you can use the right hand to gently press the right knee down while tilting the pelvis slightly forward. Hold for 10 breaths and then switch sides.

4. Easy Office Yoga for Your Lower Back: Seated Forward Fold

Benefits:

In your seated forward fold you have an opportunity to release the muscles of your back.

Practice:

Sit forward on the front edge of your chair, knees bent, feet planted hips width apart. Inhale and lengthen your spine long and exhale hinge forward from your hips and bring your belly to your thighs. Hold for 5-10 breaths.

5. Downward dog at your desk, chair or wall. 

Benefits:

Downward dog stretches the muscles of the shoulders, the side body and the muscles of the back body.

Practice:

Bring hands shoulder width distance to the edge of your desk, your chair back or the wall and walk your feet away until your back can straighten and your biceps are by your ears. It’s okay to have the knees bent if you need to… the focus is on straightening the back.

6. Easy Office Yoga Exercise For Your Eyes

Benefits:

Eye exercises can help relieve strain in the eyes while toning the optic nerve. It will also help relieve any tension you may hold around your eyes.

Practice:

To start just find a comfortable seat. Begin with a side to side motion. Taking the gaze all the way to the right and then all the way to the left without strain. Repeat 5 times to each side. The change the gaze to move to the top and bottom of your vision. Repeat 5 times each. Then do circles with your eye gaze. Letting the gaze draw a circle around the outer edges of your vision. Repeat 5 times clockwise and 5 times counter clockwise. Slow down the motion in the places the eyes get a little jumpy or sticky. Then close your eyes, bring the palms of your hands together and rub them together quickly until heat is generated and then bring your palms to your eyes. Leave the hands there until they’ve cooled.

7. 5 minute Pranayama and Meditation for Wellbeing

Take 5 minutes for a gentle breathing and meditation exercise. Sitting comfortable in your chair or outside in a quiet place close your eyes and begin to bring your awareness to your breath. Set a timer for 5 minutes (so you won’t be late to return to work). At first just notice the breath without changing it. Become aware of its texture, the quality, it’s depth without judging or labeling it. Then begin to deepen your breath. Inhale for 4 counts. Pause at the top of your inhale. Exhale for 4 counts. Pause at the bottom of your exhale. Breathe in this manner for 10-15 breaths. Then allow your breath to return to normal. Follow your breath for the remaining time with eyes closed. When your mind wanders off bring your awareness back to your breath.

Yogi’s I’d love to hear how these yoga exercises influence your mood, attitude, and productivity in the office. Feel free to shoot me a private message. I am also available for corporate yoga sessions and would be happy to guide your staff in weekly/biweekly/monthly in-office yoga classes. I have plans available for both small and large offices. Contact Autumn for more information.

The post Easy Office Yoga appeared first on Ambuja Yoga.

If you are a yogi, aspiring yogi, or interested in mind/body/energy healing, Chakras play a big role in these activities. Chakras are our energy centers. The sanskrit word stands for “wheel”, “circle”, as well as “cycle”. There are seven main “energy centers” on each and every one of our bodies. At each of the seven energy centers, there are openings for life that allow energy to flow in and out of the aura. These openings start at the bottom of the spine and work their way up to the crown of the head.

You may be wondering what the purpose of these openings are. Well, the Chakras function is to stimulate the physical body and help aid and develop our self-consciousness. We must keep our Chakras open to flowing energy because a blockage in a chakra can result in illness. The invisible energy flowing through our Chakras is called Prana, which is what keeps us vibrant, healthy, and alive.  The swirling energy flowing through each Chakra harmonizes with nerve centers within our bodies. This flow of energy helps benefit our bodies psychologically, spiritually, and emotionally.

So how do you know if you have a blocked Chakra? You may be feeling off balanced emotionally or physically aching, sore, stiff, or even sick. One of the best examples I have heard is of a son who lost his mother and shortly after developed bronchitis. The ache in his chest from each time he cough was directly correlated to the ache in his heart he felt because his mother passed. Typically when we have a physical issue it results in weakness in our emotional behavior and vice versa. By guiding your awareness to a blockage it will help open your blocked chakra and promote healing for your body physically as well as emotionally.

Identifying The Seven Chakras:

1. The Root Chakra (Muladhara)

The Root Chakra is our main hub, our survival center. Located at the base of our spine, it has the deepest connections with our physical bodies, environment, and Mother Earth. It holds the first three vertebrae, our bladder, and our colon.

• When this chakra is open we feel safe and fearless.
• When there is a blockage or an imbalance in the Root Chakra it will result in physical issues such as; tailbone, legs, feet, rectum, immune system. Emotional imbalances includes negative feelings affecting our basic survival needs such as; money, food, shelter, ability to provide necessities for oneself.

2. The Sacral Chakra (Svadhisthana)

The Sacral Chakra holds our ability to accept others. It is our creativity, passion, grounded intuition, and sexuality center. It is located above the pubic bone, about two inches below the navel and two inches in.

• When the chakra is open we feel committed, creative, passionate, sexual, outgoing.
• When there is a physical imbalance in this chakra it may result in sexual disfunction, reproductive issues, urinary problems, kidney issues, hip, pelvic, and lower back pain. Emotional Imbalances include problems with commitment to relationships, inability to express emotions, fear of betrayal, and addiction issues.

3. The Solar Plexus Chakra (Manipura)

The Solar Plexus Chakra is our ability to be confident and have control over our lives. It is located at the upper abdomen and stomach region extending to the breastbone.

• When the chakra is open we feel confident, have self worth, willpower, self discipline, warmth in our personality.
• Some physical imbalances of this chakra include digestive issues, liver dysfunction, chronic fatigue, stomach ulcers, diabetes, high blood pressure, pancreas and gallbladder problems, colon diseases. Emotional Imbalances include our inner critic coming out, no self worth, fears of criticism, rejection, physical appearance.

4. The Heart Chakra (Anahata)

Located at the heart this chakra is in the middle of the seven and unites the lower chakras of matter and the upper chakras of spirit. The Heart Chakra is our source of love and connection. The fourth chakra is a bridge between mind, body, emotion, and spirit.

• When the Heart Chakra is open we feel at peace, love, and joy. “Unhurt, unstruck, and unbeaten”, is the Sanskrit meaning of this chakra.
• When physical imbalances occur, asthma, heart disease, lung disease, breast issues, lymphatic system issues, upper back and shoulder problems, along with arm and wrist pain. Emotional Imbalances include over loving to the point of suffocation, jealousy, anger, bitterness, fear of loneliness.

5. The Throat Chakra (Vishuddhi)

The Throat Chakra is the voice of our body. The fifth chakra is located in the throat. This chakra focuses on the ability to communicate and express how we feel.

• When this chakra is in balance we have the ability to speak our highest truth, honest and truthful, good listener, free flowing words and expression.
• Physical issues resulting from an off balance Throat Chakra is thyroid issues, laryngitis, TMJ, sore throats, ear infections, facial problems, neck, and shoulder pains, as well as ulcers. Emotional Imbalance includes issues of self expression through communication, the fear of no power or choice, no willpower, or feelings of being out of control.

6. The Third Eye Chakra (Ajna)

Our source for intuition and ability to focus and see the big picture. This chakra is located between the eyebrows.

• When our Third Eye Chakra is balanced we will feel clear, determined, and focused. We can distinguish between truth and illusion. We are open to insight.
• When our Third Eye Chakra has a physical imbalance we may have headaches, sinus issues, blurred vision, hearing loss, hormone malfunction. When there are emotional imbalances we may be moody, volatile, have the inability to learn from others, daydream and have an exaggerated imagination.

7. The Crown Chakra (Sahasrara)

The Crown Chakra is the high chakra and it represents spiritual enlightenment. This chakra is located at the top of our head. It centers trust, devotion, inspiration, happiness, and positivity.

• When this chakra is balanced we feel present in the moment and have an unshakable trust within ones self.
• When there is a physical imbalance of the Crown Chakra depression, inability to learn, sensitivity to light, sound , and environment may be present. When there is an emotional imbalance issues with self knowledge may arise, constant confusion, and alienation.

The post The 7 Chakras Every Yogi Must Know appeared first on Ambuja Yoga.

With spring break upon us and summer break just around the corner it’s time to start planning your vacation… and why not add yoga to the mix? I’m available to travel to your vacation home, local park or other destination in Central Oregon for private yoga, semi-private/small group yoga, and yoga parties (think ladies trip/bachelorette/bridal party**). Take advantage of your much deserved vacation time with a stress reducing yoga practice that will leave you feeling both energized and restored. Each yoga practice is customized to your specific needs, whether you’re working with an injury/special condition, desiring improved strength and flexibility, or just looking for a way to unwind. I provide music, mats, props, and bottled water on request.

Individual Sessions

1 hr. $65
1 ¼ hr. $75
1 ½ hr. $85

Session Packages**

1 hr. class x 5: $300
1 ¼ hr. class x 5: $350
1 ½ hr. class x 5: $400
** Class packages expire 6 months from purchase date.

Group Rates

The above rates plus $15 dollars for each additional individual per session.

Current Service Area

No Travel Fee
Bend
Redmond
Tumalo

$15 Travel Fee
Sunriver
Mt. Bachelor
Sisters

$20 Travel Fee
Black Butte
Elk Lake
Prineville
Powel Butte

** Bridal Groups please see my Wedding Wellness page.

FAQ

1. How much will it cost to have a yoga instructor come to my vacation home in (fill in the blank ex. Sunriver)? There will be three of us practicing yoga for one hour.

Base Rate ($65) + Additional People ($15 x 2 ppl.) + Travel Exp. ($15) = Your total investment ($110)
= $36.67 per person

What if we want 75 minutes?

Base Rate ($75) + Additional People ($15 x 2 ppl.) + Travel Exp. ($15) = Your total investment ($110)
= $40.00 per person

2. Is our yoga instructor licensed, insured, and/or certified in CPR?

There is no licensing for yoga instructors in the state of Oregon, however your yoga instructor is registered with Yoga Alliance and has Liability Insurance. Your yoga instructor is also certified in CPR. To protect you and our yoga instructor(s) each student is required to fill out a Health and Liability Questionnaire and Waiver before class begins. The information obtained in this form helps our instructor(s) design fun, appropriate classes that fit our students needs and abilities.

3. Where can we practice yoga?

Ideas for a yoga practice space: living room (with furniture moved to the side), bonus room, sun room, deck, or shaded lawn. Depending on local availability we may be able to rent studio space at a local Bend studio.

4. My husband and I would like to have private yoga on each day of our vacation in Sunriver(6 days of yoga). How does that work out?

We will look at your schedule and our instructor’s schedule to plan what time for each day works best for you, understanding that we may need to schedule morning classes on certain days and afternoon/evening classes on certain days to accommodate your vacation activities and our current schedule.

Here is the payment breakdown:

5 class package ($300) + 1 additional class ($65) + 1 additional person for 6 classes $15/person ($90) + Travel Expenses for 6 days $15/day ($90) = Your Investment $545
= $90.83/class or $45.42/pp/per class

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Namaste,

Autumn

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