How to Do a Powerful Trataka (Candle Gazing) Meditation

{"slug":"trataka-candlelight-meditation","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"}},{"id":"ckfqyyhww01wi0126n9chm1xw","slug":"yoga-as-personal-therapy","author":{"name":"Shilpi","teacherMytSlug":"shilpi-1","pictureUrl":"shilpi4.jpg"},"title":"Yoga as Personal Therapy","createdAt":"2019-09-09T00:00:00+00:00","coverUrl":"shilpi4.jpg","content":{"text":"During an agitated and confused time in my life, I glimpsed in asana practice the possibility of refuge. As the practice became consistent over the years, that refuge has gone to open something deeper inside me. \\nYoga\\n became the therapy session I spent with myself, the mat became my world creating a space to reclaim the mind-body connection that the difficult phase of my life had severed.\\n\\nWith qualifications having nothing to do with yoga, a BE (Computer Engineering) and an MBA, I found the next natural transition to train to teach yoga. I completed my Yoga Alliance certified 200 Hr Teacher Training under the guidance of Regeesh and Mrinali at Aayana Yoga Academy, Bangalore. The seeds of this desire to share this practice have sprouted, taken root, and now gradually developing baby shoots in my teaching journey. I teach group, personal and corporate classes in Vinyasa, Hatha and \\nProp Yoga\\n. I also manage the operations of a yoga studio and this has given me the opportunity to interact and work with diverse teachers and learn from them, deal with myriad students and get a perspective from both the teacher and students end.\\n\\nShilpi\\n\\nI believe creativity is not about compartmentalising or remaining in a neatly labeled box. With interests in all things to do with art, craft, handmade, homemade, go-green, recycle-reuse-refuse, veganism, healthy eating, baking, minimalism, zero waste, animal compassion - the list goes on - I am one busy yogi, welcome to my chaos! Yoga remains my anchor to this essence, my steady ship amidst seas of change. I believe that yoga gives you the tools to make your own raft to navigate the stormy seas of life and once steady you can also board on others on your raft to take along the way.\\n\\nEven though the category reads ‘instructor’, I believe I will always be a student attending classes to fine tune my practice and find my teaching style true to the the saying 'you can't pour from an empty cup'. I am grateful to all my teachers - without them I wouldn't have been a student and to all my students - without them I wouldn't have been a teacher. I love the experience that comes with seeing people experience the goodness that yoga brings on the mat. Who needs yoga?  Honestly, we all do. If you can breathe, you can do yoga! Every last one of us can benefit from building strength, gaining flexibility, and finding a bit of calm in the day. So let’s make that happen…hop on to your mat!\n⁠\n⁠Check out our latest \\nMud therapy\\n workshop!\\n"}},{"id":"ckk6ysenk21uj0a76z1142rgu","slug":"yoga-for-sore-muscles","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"title":"Best Beginner Yoga Poses for Sore Muscles: Feel Better Fast","createdAt":"2021-01-21T14:42:38.534163+00:00","coverUrl":"istockphoto-1158604393-612x612.jpg","content":{"text":"You hurt. Bad.\\n\\nSitting is a struggle. Standing isn’t any better. Lying down is...tolerable.\\n\\nUltimately, everything just hurts.\\n\\nMaybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.\\n\\nWhatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.\\n\\nAdding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.\\n\\nCheck out some of these muscle recovery yoga poses when you just need a break from those achy muscles.\\n\\n1. Pigeon Pose\\nThis pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.\\n\\nIf you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:\\n\\n1. Keep your hips square.\\n2. Rotate your rear leg to neutral position (not turned out).\\n3. Don’t collapse onto the hip of your front bent leg.\\n4. Use padding underneath your hip if necessary.\\n5. Avoid this pose if you have knee or hip issues.\\n\\nThis pose can be intense but in a good way! However, there should be no pain.\\n\\n\\n\\n\\n2. Reclined Strap Stretches\\n\\nRelease the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!\\n\\nJust lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!\\n\\nTips for success with this pose:\\n\\n1. Keep both feet flexed.\\n2. Keep both hips firmly planted on the floor.\\n3. The straight leg on the mat should remain in neutral position, not turned out.\\n4. Don’t overstretch! Modify as needed for comfort.\\n\\nRunners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!\\n\\n\\n\\n\\n3. Reclined Twist\\n\\nThis pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.\\n\\nIf the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.\\n\\n\\n\\n\\n4. Straight Legged Forward Bend\\n\\nThe best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.\\n\\nThe best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!\\n\\nNo need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.\\n\\nJust make sure your weight rests in the balls of your feet, not back on your heels!\\n\\n\\n5. Child’s Pose\\n\\nThere’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.\\n\\nIt’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!\\n\\nRest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.\\n\\n\\n\\n\\nAs a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.\\n\\nIf you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s \\nBeginner\\n class for free with your two week trial!\\n\\nOr if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!\\n\\n\\n\\n\\n\\n"}}],"relatedPosts":[{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"id":"clabcglv4n3fc0ais6yxjyhtq","slug":"yoga-before-and-after-workout","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Before and After Workout: When is yoga best for you and your body?","createdAt":"2022-11-10T17:28:47.493944+00:00","coverUrl":"dirnebto7s5zxueovsfw.jpg","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "}},{"id":"ckmfcdrvk0p4k0c29d8c2imwz","slug":"ashtanga-yoga-eight-limbs","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"What Is Ashtanga Yoga? Explaining the 8 Limbs","createdAt":"2021-03-18T20:44:43.961653+00:00","coverUrl":"ckmfcdrvk0p4k0c29d8c2imwz.jpg","content":{"text":"Sometimes yoga words can be complicated. Especially if you’re a new yogi.\\n\\nComplicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!\\n\\nYoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.\\n\\nWe want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.\\n\\nThat’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?\\n\\nI’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my \\nAshtanga Yoga Class on myYogaTeacher\\n! \n⁠\\n[CTA-DEFAULT]\\n\\nThe Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!\\n\\n1. Yama - Attitude towards environment\\n\\nThe word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.\\n\\nThe yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. \\n\\nThere are 5 yamas in ashtanga yoga:\\n\\nAhimsa:\\n Non violence and non harming of animals.\\nSatya:\\n Truthfulness, honesty in words and actions.\\nAsteya:\\n Not stealing other people’s time or possessions.\\nBrahmacharya:\\n Sexual restraint, fidelity, chastity.\\nAparigraha:\\n Non coveting.\\n\\nThese are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.\\n\\n2. Niyama - attitude towards ourselves\\n\\nEqually important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.\\n\\nDo we show self love? Self compassion? Are we practicing self care regularly? \\n\\nDeeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.\\n\\nThe Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.\\n\\nThe word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:\\n\\nPurity\\nContentment\\nSelf-discipline\\nSelf-study\\nSurrender to a higher source\\n\\nNo matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.\\n\\n3. Asanas - physical postures\\n\\nThe asanas are what most yogis are probably the most familiar with.\\n\\nThese are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!\\n\\nWe don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, \\ntry a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!\\n\\n\\n\\n4. Pranayama - restraint or expansion of breath\\n\\nYou may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.\\n\\nPranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.\\n\\n“Prana” means life energy. Yama means control.\\n\\nIn ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!\\n\\n5. Pratyahara - withdrawal of the senses\\n\\nMost yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” \\n\\nThis often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. \\n\\nIn pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.\\n\\n6. Dharana - concentration\\n\\nThe sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. \\n\\nWhatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.\\n\\n7. Dhyana - meditation\\n\\n\\nMeditation\\n. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.\\n\\nMeditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.\\n\\nDhyana is the union of all the limbs. The attainment of full self-realization.\\n\\n\\n8. Samadhi - integration\\n\\nThe eighth limb of ashtanga yoga is enlightenment! \\n\\nSamadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”\\n\\nComplete and ultimate bliss. That is samadhi.\\n\\n\\nNow that you have a better understanding of \\nashtanga yoga\\n and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the \\n8 limbs\\n of ashtanga yoga.\\n\\nThere is nothing I could want more for you than complete and total bliss!\\n\\nAre you ready to experience it firsthand? All are welcome to my fast-paced, high-energy \\nAshtanga Yoga Class\\n. If you haven’t yet, \\ntake advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!\\n All taught by highly experienced yoga teachers from India.\\n\\n"}}],"blogContent":{"id":"ckl8t3amwk53k0b75i0e4wek4","slug":"trataka-candlelight-meditation","author":{"name":"Anuj","teacherMytSlug":"anuj-1","pictureUrl":"anuj-poonia-1.jpg"},"title":"How to Do a Powerful Trataka (Candle Gazing) Meditation","createdAt":"2021-02-17T02:18:23.420756+00:00","updatedAt":"2022-08-01T06:55:01.585885+00:00","coverUrl":"ckl8t3amwk53k0b75i0e4wek4.png","seoDescription":"Join Anuj for Trataka candlelight meditation to bring stillness to your body and your mind. Plus, learn about the benefits of Trataka!","content":{"text":"Trataka is a candle gazing meditation technique that uses sight to bring stillness to the body and mind. You can practice Trataka using any object—a star, a point on the wall, the ground in front of you. Trataka is traditionally practiced using an actual candle flame.\\nIn this meditation, I'm going to take you through six practices to strengthen your eye muscles before we move into a three-part candle gazing meditation. If you enjoy this practice, please find more classes with me on \\nmyYogaTeacher\\n.\\nBefore we start, I want to remind you that candle meditation typically requires a lot of concentration and can not be performed anywhere like other forms of meditation can. Be sure you have a quiet space prepared where you will not be interrupted before beginning this practice.\\n[CTA-TRATAKA]\\n\\nBenefits of Trataka Meditation\\nTrataka meditation has been around for generations. It has survived over time due to several benefits. Specifically, Trataka meditation:\\nAlleviates stress and anxiety\\nImproves concentration and memory\\nStrengthens your eyes\\nPurifies and stimulates the sixth chakra, Ajna, that controls intuition and mental awareness\\n\\nHow to Do a Trataka Meditation\\nFirst, we encourage you to remove your glasses while you're doing a candle meditation. It's also important that you maintain a distance of 1–1.5 meters between you and your candle, and that you don't blink during the candle gazing.\\n\\nPalming Techniques\\nFor this Trataka meditation, you'll need to know three different kinds of palming. Here's what cupping your hands looks like:\\n\\nGentle\\nRub your palms together to generate heat in your hands. Rest your palms in a cupped shape around your closed eyes.\\n\\nPress and Release\\nRub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. As you inhale, apply light pressure around your eyes with your cupped palms. On the exhale, release the pressure (keeping your palms cupped around your eyes. Repeat this for five cycles of breath.\\n\\nConstant Pressure\\nRub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. Apply constant pressure around your eyes with your cupped palms. Maintain the pressure for five cycles of breathing.\\n\\nStretching and Relaxation\\nWe're going to start our Trataka candlelight meditation with a few stretches to bring relaxation into the body.\\n\\nSit up tall in a chair or cross-legged position with your palms on your knees. Roll your shoulders back to open your chest and close your eyes.\\n\\nBreathe normally, allowing a gentle smile to rest on your face. Maintain this smile throughout your practice... And throughout the rest of your life.\\n\\nObserve your breath as it comes in and flows out, noticing the cool air that's coming into your nose and the warm air that's leaving your nose.\\n\\nInhale. On the exhale, lightly twist your torso to the right. Inhale back to the center and exhale to the opposite side. Inhale back to the center and relax for a moment.\\n\\nNext, drop your head to the right side on the exhale. Inhale to return center and repeat on the other side. Continue to warm up your neck, tilting your head back and forward, inhaling each time as you return to center.\\n\\nJoin your palms together at heart center, \\nnamaste\\n, and let's join together in chanting \\nOm\\n.\\n\\nRub your palms together to generate heat in your hands, cup your palms around your eyes, and blink your eyes open.\\n\\nPress your palms into your knees and tilt your head back, eyes looking up, stretching the front of your neck. Exhale your chin to your chest, stretching the back of the neck. Repeat this five more times.\\n\\nBring your palms to your shoulders on either side of your neck with your fingertips pointing down your back. Pull down slightly on your shoulders as you exhale, tilting your head back, your eyes look up towards the ceiling. Hold this stretch for a count of five.\\n\\nNext, bring the fingertips of each hand together and place your fingertips on your shoulders with your elbows touching in front of your body. Start rolling your shoulders, circling your elbows down, out, up, and touching them in front of your body 10 times. Reverse this movement for another 10 counts.\\n\\nNow, swing your arms to the front and back of your body, allowing them to cross in front of your body on the exhale. Do this 10 times.\\n\\nStretch your legs out in front of you and shake them out a bit, moving them side to side. Then, start rapidly bending and straightening your knees. This is a good practice for both relaxation and knee pain.\\n\\nBring your arms out to the side of your body and inhale. On the exhale, bend to the right side, dropping your elbow to the ground and stretching along the left side of your body. Let your left arm reach up and over your body. If you're sitting in a chair, just bend over to the side as far as you can to feel the stretch.\\n\\nInhale, coming back to the center, and exhale to the other side.\\n\\nRepeat this movement several times, keeping your hips square and planted on the ground or chair.\\n\\nInterlace your fingers in front of you and stretch your arms up over your head, inhaling. On the exhale, allow your arms to float down to your side and then behind you, grabbing your right wrist with your left hand. Exhale and bend forward over your legs, keeping your arms behind you. Repeat this a few times, inhaling to come up and exhaling to fold forward.\\n\\nTwist once more to the right and then the left.\\n\\nEye Movements\\nNow we're going to move into six practices to strengthen the muscles around your eyes.\\n\\nPractice One: Eye Movements—Up and Down\\nSit up straight. For focus, you can bring your thumb out in front of you or, if you're comfortable without it, that's fine, too. Inhale, look to the tip of the thumb, and fix your gaze. Begin to move your thumb up and down, following the movement with your eyes without blinking and without moving your head. Remember to smile. Try to keep your eyes in each position for one second (up for one second and down for one second). Do this 10 times and finish with rest palming.\\n\\nPractice Two: Eye Movements—Right and Left\\nThis time, you'll be following the movement of your thumb to the right and left, without blinking and without moving your head. Keep your eyes in each position for at least one second. Do this 10 times and finish with rest palming.\\n\\nPractice Three: Eye Movements—Right-Up and Left-Down\\nFollow the movement of your thumb on the diagonal—up to the right and down to the left. Once again, do this without blinking and without moving your head, keeping your eyes in each position for at least one second. Do this 10 times. This time, you'll finish with press and release palming.\\n\\nPractice Four: Eye Movements—Left-Up and Right-Down\\nRepeat the diagonal eye movements, this time going up to the left and down to the right. Do this without blinking and without moving your head for 10 repetitions, with your eyes in each position for at least one second. Finish with press and release palming.\\n\\nPractice Five: Eye Movements—Clockwise Rotation\\nNow, we're going to move our eyes in a clockwise rotation—right, up, left, and down. Don't blink and don't move your head. Be sure to keep your eyes in each position for at least one second. Complete this clockwise rotation 10 times before finishing with constant pressure palming.\\n\\nPractice Six: Eye Movements—Anti-Clockwise Rotation\\nRepeat the rotational movements, this time going left, up, right, and down. As always, don't blink and don't move your head, just your eyes. Keep your eyes in each position for at least one second and complete the anti-clockwise rotation 10 times. Finish with constant pressure palming.\\n\\nLeave your eyes closed for a few seconds and relax before we move into the meditation. Now you are ready for our candle meditation.\\n\\nTrataka Meditation: Effortless Focusing\\n\\nStart your Trataka meditation by turning down the lights and sitting between 1–1.5 meters from your candle. Sit in a pose that's comfortable for you and that you can hold for the duration of the meditation. Once you're comfortable, close your eyes.\\nWith your eyes closed, observe the lightness around your eyes. Listen to your breath. Slowly, with your head angled down slightly, blink your eyes open, looking softly at the floor.\\n\\nFor the next minute, try not to blink.\\n\\nLook at the base of the stand that your candle is sitting on. Slowly bring your gaze up the length of the candle stand to the base of the candle itself. Then, let your gaze move up the candle to the flame. Look at the flame for the next 30 seconds.\\n\\nClose your eyes and do press and release palming. Release your palms back down to your knees.\\nCandle gazing takes practice. Be patient with yourself as you're learning this process.\\n\\nTrataka Meditation: Intense Focusing\\nBlink your eyes open, looking softly at the floor. For the next minute, don't blink.\\n\\nOnce again, look at the base of the candle stand and slowly move your gaze up the candle stand to the base of the candle. From there, let your gaze continue up the length of the candle to the flame. Look at the flame of the candle and deepen your focus. See the wick inside of the flame. Watch the wick burn inside of the candle flame for 30 seconds.\\n\\nClose your eyes and do constant pressure palming. Release your palms back down to your knees.\\n\\nTrataka Meditation: Bhramari Pranayama\\nBlink your eyes open, again looking softly at the floor. Don't blink for the next minute and a half.\\n\\nLook towards the base of the candle stand, slowly bringing your gaze up to the base of the candle itself before continuing up the length of the candle to the flame. Focus on the flame of the candle for the next 30 seconds. Bring your awareness completely towards the flame, deepen your awareness and focus. Really look at the flame, observing its shape, color, and size. Notice the flame's aura and the particles around it.\\n\\nClose your eyes and do constant pressure palming.\\n\\nThis time, instead of dropping your palms back to your knees, allow them to remain on your eyes as we move into Bhramari Pranayama, or humming bee breath. Take a deep breath in and hum, producing a sound like a buzzing bee, allowing your body to feel the vibration.\\n\\nPlace your hands behind your back, grabbing your right wrist with your left hand, and inhale, arching your back and looking up to the ceiling. On the exhale, fold forward. Return to an upright position with your palms on your knees.\\nObserve the silence within you and find the awareness toward your body. Observe the changes in your body, especially in the eye muscles.\\n\\nContinue with your eyes closed. Move into savasana, laying down on your back with your palms facing up. Feel free to cover yourself with a blanket, if you'd like. If you're sitting in a chair, you're welcome to stay there and relax with your eyes closed.\\n\\nRelax in savasana for several minutes.\\n\\nWhen you're ready, interlace your fingers over your head and give yourself a full-body stretch. Keeping your eyes closed, bring your knees to your chest, roll to one side, and return to a sitting position.\\n\\nJoin your palms together at heart center, \\nnamaste\\n. Take a deep breath in and finish by chanting \\nOm, Shanti, Shanti, Shanti\\n.\\n\\nFinish with rest palming and blink your eyes open. Congratulations on completing your candle meditation! \\n\\nWant to take a guided live class? Sign up for a \\nfree trial of myYogaTeacher\\n and get access to 35+ live classes every single day.","html":"<p>Trataka is a candle gazing meditation technique that uses sight to bring stillness to the body and mind. You can practice Trataka using any object—a star, a point on the wall, the ground in front of you. Trataka is traditionally practiced using an actual candle flame.</p><p>In this meditation, I&#39;m going to take you through six practices to strengthen your eye muscles before we move into a three-part candle gazing meditation. If you enjoy this practice, please find more classes with me on <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p>Before we start, I want to remind you that candle meditation typically requires a lot of concentration and can not be performed anywhere like other forms of meditation can. Be sure you have a quiet space prepared where you will not be interrupted before beginning this practice.</p><p>[CTA-TRATAKA]</p><p></p><h3>Benefits of Trataka Meditation</h3><p>Trataka meditation has been around for generations. It has survived over time due to several benefits. Specifically, Trataka meditation:</p><ul><li><div>Alleviates stress and anxiety</div></li><li><div>Improves concentration and memory</div></li><li><div>Strengthens your eyes</div></li><li><div>Purifies and stimulates the sixth chakra, Ajna, that controls intuition and mental awareness</div></li></ul><p></p><h2>How to Do a Trataka Meditation</h2><p>First, we encourage you to remove your glasses while you&#39;re doing a candle meditation. It&#39;s also important that you maintain a distance of 1–1.5 meters between you and your candle, and that you don&#39;t blink during the candle gazing.</p><p></p><h3>Palming Techniques</h3><p>For this Trataka meditation, you&#39;ll need to know three different kinds of palming. Here&#39;s what cupping your hands looks like:</p><img src=\"https://media.graphcms.com/a5iYuEQXQPmnORpFZ1OJ\" alt=\"cupped palms.png\" title=\"cupped palms.png\" width=\"600\" height=\"400\" /><h4>Gentle</h4><p>Rub your palms together to generate heat in your hands. Rest your palms in a cupped shape around your closed eyes.</p><p></p><h4>Press and Release</h4><p>Rub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. As you inhale, apply light pressure around your eyes with your cupped palms. On the exhale, release the pressure (keeping your palms cupped around your eyes. Repeat this for five cycles of breath.</p><p></p><h4>Constant Pressure</h4><p>Rub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. Apply constant pressure around your eyes with your cupped palms. Maintain the pressure for five cycles of breathing.</p><p></p><h3>Stretching and Relaxation</h3><p>We&#39;re going to start our Trataka candlelight meditation with a few stretches to bring relaxation into the body.</p><p></p><p>Sit up tall in a chair or cross-legged position with your palms on your knees. Roll your shoulders back to open your chest and close your eyes.</p><p></p><p>Breathe normally, allowing a gentle smile to rest on your face. Maintain this smile throughout your practice... And throughout the rest of your life.</p><p></p><p>Observe your breath as it comes in and flows out, noticing the cool air that&#39;s coming into your nose and the warm air that&#39;s leaving your nose.</p><p></p><p>Inhale. On the exhale, lightly twist your torso to the right. Inhale back to the center and exhale to the opposite side. Inhale back to the center and relax for a moment.</p><p></p><p>Next, drop your head to the right side on the exhale. Inhale to return center and repeat on the other side. Continue to warm up your neck, tilting your head back and forward, inhaling each time as you return to center.</p><p></p><p>Join your palms together at heart center, <em>namaste</em>, and let&#39;s join together in chanting <em>Om</em>.</p><img src=\"https://media.graphcms.com/sL4AcZ1AQsOE5rJ4pkQV\" alt=\"namaste.png\" title=\"namaste.png\" width=\"600\" height=\"400\" /><p>Rub your palms together to generate heat in your hands, cup your palms around your eyes, and blink your eyes open.</p><p></p><p>Press your palms into your knees and tilt your head back, eyes looking up, stretching the front of your neck. Exhale your chin to your chest, stretching the back of the neck. Repeat this five more times.</p><p></p><p>Bring your palms to your shoulders on either side of your neck with your fingertips pointing down your back. Pull down slightly on your shoulders as you exhale, tilting your head back, your eyes look up towards the ceiling. Hold this stretch for a count of five.</p><p></p><p>Next, bring the fingertips of each hand together and place your fingertips on your shoulders with your elbows touching in front of your body. Start rolling your shoulders, circling your elbows down, out, up, and touching them in front of your body 10 times. Reverse this movement for another 10 counts.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/oDMOqmGxS4GyPGIKtKn4\" type=\"video/mp4\" title=\"elbow shoulder rotations.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now, swing your arms to the front and back of your body, allowing them to cross in front of your body on the exhale. Do this 10 times.</p><p></p><p>Stretch your legs out in front of you and shake them out a bit, moving them side to side. Then, start rapidly bending and straightening your knees. This is a good practice for both relaxation and knee pain.</p><p></p><p>Bring your arms out to the side of your body and inhale. On the exhale, bend to the right side, dropping your elbow to the ground and stretching along the left side of your body. Let your left arm reach up and over your body. If you&#39;re sitting in a chair, just bend over to the side as far as you can to feel the stretch.</p><p></p><p>Inhale, coming back to the center, and exhale to the other side.</p><p></p><p>Repeat this movement several times, keeping your hips square and planted on the ground or chair.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/YxeIzVz4S9uYO1paDtv0\" type=\"video/mp4\" title=\"side stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers in front of you and stretch your arms up over your head, inhaling. On the exhale, allow your arms to float down to your side and then behind you, grabbing your right wrist with your left hand. Exhale and bend forward over your legs, keeping your arms behind you. Repeat this a few times, inhaling to come up and exhaling to fold forward.</p><p></p><p>Twist once more to the right and then the left.</p><p></p><h3>Eye Movements</h3><p>Now we&#39;re going to move into six practices to strengthen the muscles around your eyes.</p><p></p><h4>Practice One: Eye Movements—Up and Down</h4><p>Sit up straight. For focus, you can bring your thumb out in front of you or, if you&#39;re comfortable without it, that&#39;s fine, too. Inhale, look to the tip of the thumb, and fix your gaze. Begin to move your thumb up and down, following the movement with your eyes without blinking and without moving your head. Remember to smile. Try to keep your eyes in each position for one second (up for one second and down for one second). Do this 10 times and finish with rest palming.</p><p></p><h4>Practice Two: Eye Movements—Right and Left</h4><p>This time, you&#39;ll be following the movement of your thumb to the right and left, without blinking and without moving your head. Keep your eyes in each position for at least one second. Do this 10 times and finish with rest palming.</p><p></p><h4>Practice Three: Eye Movements—Right-Up and Left-Down</h4><p>Follow the movement of your thumb on the diagonal—up to the right and down to the left. Once again, do this without blinking and without moving your head, keeping your eyes in each position for at least one second. Do this 10 times. This time, you&#39;ll finish with press and release palming.</p><p></p><h4>Practice Four: Eye Movements—Left-Up and Right-Down</h4><p>Repeat the diagonal eye movements, this time going up to the left and down to the right. Do this without blinking and without moving your head for 10 repetitions, with your eyes in each position for at least one second. Finish with press and release palming.</p><p></p><h4>Practice Five: Eye Movements—Clockwise Rotation</h4><p>Now, we&#39;re going to move our eyes in a clockwise rotation—right, up, left, and down. Don&#39;t blink and don&#39;t move your head. Be sure to keep your eyes in each position for at least one second. Complete this clockwise rotation 10 times before finishing with constant pressure palming.</p><p></p><h4>Practice Six: Eye Movements—Anti-Clockwise Rotation</h4><p>Repeat the rotational movements, this time going left, up, right, and down. As always, don&#39;t blink and don&#39;t move your head, just your eyes. Keep your eyes in each position for at least one second and complete the anti-clockwise rotation 10 times. Finish with constant pressure palming.</p><p></p><p>Leave your eyes closed for a few seconds and relax before we move into the meditation. Now you are ready for our candle meditation.</p><p></p><h3>Trataka Meditation: Effortless Focusing</h3><img src=\"https://media.graphcms.com/djMUBsh8RwmT5TZ6ORj3\" alt=\"candle flame.png\" title=\"candle flame.png\" width=\"600\" height=\"399\" /><p>Start your Trataka meditation by turning down the lights and sitting between 1–1.5 meters from your candle. Sit in a pose that&#39;s comfortable for you and that you can hold for the duration of the meditation. Once you&#39;re comfortable, close your eyes.</p><p>With your eyes closed, observe the lightness around your eyes. Listen to your breath. Slowly, with your head angled down slightly, blink your eyes open, looking softly at the floor.</p><p></p><p>For the next minute, try not to blink.</p><p></p><p>Look at the base of the stand that your candle is sitting on. Slowly bring your gaze up the length of the candle stand to the base of the candle itself. Then, let your gaze move up the candle to the flame. Look at the flame for the next 30 seconds.</p><p></p><p>Close your eyes and do press and release palming. Release your palms back down to your knees.</p><p>Candle gazing takes practice. Be patient with yourself as you&#39;re learning this process.</p><p></p><h3>Trataka Meditation: Intense Focusing</h3><p>Blink your eyes open, looking softly at the floor. For the next minute, don&#39;t blink.</p><p></p><p>Once again, look at the base of the candle stand and slowly move your gaze up the candle stand to the base of the candle. From there, let your gaze continue up the length of the candle to the flame. Look at the flame of the candle and deepen your focus. See the wick inside of the flame. Watch the wick burn inside of the candle flame for 30 seconds.</p><p></p><p>Close your eyes and do constant pressure palming. Release your palms back down to your knees.</p><p></p><h3>Trataka Meditation: Bhramari Pranayama</h3><p>Blink your eyes open, again looking softly at the floor. Don&#39;t blink for the next minute and a half.</p><p></p><p>Look towards the base of the candle stand, slowly bringing your gaze up to the base of the candle itself before continuing up the length of the candle to the flame. Focus on the flame of the candle for the next 30 seconds. Bring your awareness completely towards the flame, deepen your awareness and focus. Really look at the flame, observing its shape, color, and size. Notice the flame&#39;s aura and the particles around it.</p><p></p><p>Close your eyes and do constant pressure palming.</p><p></p><p>This time, instead of dropping your palms back to your knees, allow them to remain on your eyes as we move into Bhramari Pranayama, or humming bee breath. Take a deep breath in and hum, producing a sound like a buzzing bee, allowing your body to feel the vibration.</p><p></p><p>Place your hands behind your back, grabbing your right wrist with your left hand, and inhale, arching your back and looking up to the ceiling. On the exhale, fold forward. Return to an upright position with your palms on your knees.</p><p>Observe the silence within you and find the awareness toward your body. Observe the changes in your body, especially in the eye muscles.</p><p></p><p>Continue with your eyes closed. Move into savasana, laying down on your back with your palms facing up. Feel free to cover yourself with a blanket, if you&#39;d like. If you&#39;re sitting in a chair, you&#39;re welcome to stay there and relax with your eyes closed.</p><p></p><p>Relax in savasana for several minutes.</p><p></p><p>When you&#39;re ready, interlace your fingers over your head and give yourself a full-body stretch. Keeping your eyes closed, bring your knees to your chest, roll to one side, and return to a sitting position.</p><p></p><p>Join your palms together at heart center, <em>namaste</em>. Take a deep breath in and finish by chanting <em>Om, Shanti, Shanti, Shanti</em>.</p><p></p><p>Finish with rest palming and blink your eyes open. Congratulations on completing your candle meditation! </p><p></p><p>Want to take a guided live class? Sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to 35+ live classes every single day.</p>"},"category":["therapy","meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Trataka is a candle gazing meditation technique that uses sight to bring stillness to the body and mind. You can practice Trataka using any object—a star, a point on the wall, the ground in front of you. Trataka is traditionally practiced using an actual candle flame.</p><p>In this meditation, I&#39;m going to take you through six practices to strengthen your eye muscles before we move into a three-part candle gazing meditation. If you enjoy this practice, please find more classes with me on <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p>Before we start, I want to remind you that candle meditation typically requires a lot of concentration and can not be performed anywhere like other forms of meditation can. Be sure you have a quiet space prepared where you will not be interrupted before beginning this practice.</p>"},{"type":"CTA","value":"[CTA-TRATAKA]"},{"type":"HTML","value":"<p></p><h3>Benefits of Trataka Meditation</h3><p>Trataka meditation has been around for generations. It has survived over time due to several benefits. Specifically, Trataka meditation:</p><ul><li><div>Alleviates stress and anxiety</div></li><li><div>Improves concentration and memory</div></li><li><div>Strengthens your eyes</div></li><li><div>Purifies and stimulates the sixth chakra, Ajna, that controls intuition and mental awareness</div></li></ul><p></p><h2>How to Do a Trataka Meditation</h2><p>First, we encourage you to remove your glasses while you&#39;re doing a candle meditation. It&#39;s also important that you maintain a distance of 1–1.5 meters between you and your candle, and that you don&#39;t blink during the candle gazing.</p><p></p><h3>Palming Techniques</h3><p>For this Trataka meditation, you&#39;ll need to know three different kinds of palming. Here&#39;s what cupping your hands looks like:</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/a5iYuEQXQPmnORpFZ1OJ\" \n                alt=\"cupped palms.png\"\n                title=\"cupped palms.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/a5iYuEQXQPmnORpFZ1OJ\"\n                alt=\"cupped palms.png\"\n                title=\"cupped palms.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/a5iYuEQXQPmnORpFZ1OJ\"\n                alt=\"cupped palms.png\"\n                title=\"cupped palms.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h4>Gentle</h4><p>Rub your palms together to generate heat in your hands. Rest your palms in a cupped shape around your closed eyes.</p><p></p><h4>Press and Release</h4><p>Rub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. As you inhale, apply light pressure around your eyes with your cupped palms. On the exhale, release the pressure (keeping your palms cupped around your eyes. Repeat this for five cycles of breath.</p><p></p><h4>Constant Pressure</h4><p>Rub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. Apply constant pressure around your eyes with your cupped palms. Maintain the pressure for five cycles of breathing.</p><p></p><h3>Stretching and Relaxation</h3><p>We&#39;re going to start our Trataka candlelight meditation with a few stretches to bring relaxation into the body.</p><p></p><p>Sit up tall in a chair or cross-legged position with your palms on your knees. Roll your shoulders back to open your chest and close your eyes.</p><p></p><p>Breathe normally, allowing a gentle smile to rest on your face. Maintain this smile throughout your practice... And throughout the rest of your life.</p><p></p><p>Observe your breath as it comes in and flows out, noticing the cool air that&#39;s coming into your nose and the warm air that&#39;s leaving your nose.</p><p></p><p>Inhale. On the exhale, lightly twist your torso to the right. Inhale back to the center and exhale to the opposite side. Inhale back to the center and relax for a moment.</p><p></p><p>Next, drop your head to the right side on the exhale. Inhale to return center and repeat on the other side. Continue to warm up your neck, tilting your head back and forward, inhaling each time as you return to center.</p><p></p><p>Join your palms together at heart center, <em>namaste</em>, and let&#39;s join together in chanting <em>Om</em>.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/sL4AcZ1AQsOE5rJ4pkQV\" \n                alt=\"namaste.png\"\n                title=\"namaste.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/sL4AcZ1AQsOE5rJ4pkQV\"\n                alt=\"namaste.png\"\n                title=\"namaste.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/sL4AcZ1AQsOE5rJ4pkQV\"\n                alt=\"namaste.png\"\n                title=\"namaste.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Rub your palms together to generate heat in your hands, cup your palms around your eyes, and blink your eyes open.</p><p></p><p>Press your palms into your knees and tilt your head back, eyes looking up, stretching the front of your neck. Exhale your chin to your chest, stretching the back of the neck. Repeat this five more times.</p><p></p><p>Bring your palms to your shoulders on either side of your neck with your fingertips pointing down your back. Pull down slightly on your shoulders as you exhale, tilting your head back, your eyes look up towards the ceiling. Hold this stretch for a count of five.</p><p></p><p>Next, bring the fingertips of each hand together and place your fingertips on your shoulders with your elbows touching in front of your body. Start rolling your shoulders, circling your elbows down, out, up, and touching them in front of your body 10 times. Reverse this movement for another 10 counts.</p><video controls >\n          <source src=\"https://media.graphcms.com/oDMOqmGxS4GyPGIKtKn4\" type=\"video/mp4\" title=\"elbow shoulder rotations.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now, swing your arms to the front and back of your body, allowing them to cross in front of your body on the exhale. Do this 10 times.</p><p></p><p>Stretch your legs out in front of you and shake them out a bit, moving them side to side. Then, start rapidly bending and straightening your knees. This is a good practice for both relaxation and knee pain.</p><p></p><p>Bring your arms out to the side of your body and inhale. On the exhale, bend to the right side, dropping your elbow to the ground and stretching along the left side of your body. Let your left arm reach up and over your body. If you&#39;re sitting in a chair, just bend over to the side as far as you can to feel the stretch.</p><p></p><p>Inhale, coming back to the center, and exhale to the other side.</p><p></p><p>Repeat this movement several times, keeping your hips square and planted on the ground or chair.</p><video controls >\n          <source src=\"https://media.graphcms.com/YxeIzVz4S9uYO1paDtv0\" type=\"video/mp4\" title=\"side stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers in front of you and stretch your arms up over your head, inhaling. On the exhale, allow your arms to float down to your side and then behind you, grabbing your right wrist with your left hand. Exhale and bend forward over your legs, keeping your arms behind you. Repeat this a few times, inhaling to come up and exhaling to fold forward.</p><p></p><p>Twist once more to the right and then the left.</p><p></p><h3>Eye Movements</h3><p>Now we&#39;re going to move into six practices to strengthen the muscles around your eyes.</p><p></p><h4>Practice One: Eye Movements—Up and Down</h4><p>Sit up straight. For focus, you can bring your thumb out in front of you or, if you&#39;re comfortable without it, that&#39;s fine, too. Inhale, look to the tip of the thumb, and fix your gaze. Begin to move your thumb up and down, following the movement with your eyes without blinking and without moving your head. Remember to smile. Try to keep your eyes in each position for one second (up for one second and down for one second). Do this 10 times and finish with rest palming.</p><p></p><h4>Practice Two: Eye Movements—Right and Left</h4><p>This time, you&#39;ll be following the movement of your thumb to the right and left, without blinking and without moving your head. Keep your eyes in each position for at least one second. Do this 10 times and finish with rest palming.</p><p></p><h4>Practice Three: Eye Movements—Right-Up and Left-Down</h4><p>Follow the movement of your thumb on the diagonal—up to the right and down to the left. Once again, do this without blinking and without moving your head, keeping your eyes in each position for at least one second. Do this 10 times. This time, you&#39;ll finish with press and release palming.</p><p></p><h4>Practice Four: Eye Movements—Left-Up and Right-Down</h4><p>Repeat the diagonal eye movements, this time going up to the left and down to the right. Do this without blinking and without moving your head for 10 repetitions, with your eyes in each position for at least one second. Finish with press and release palming.</p><p></p><h4>Practice Five: Eye Movements—Clockwise Rotation</h4><p>Now, we&#39;re going to move our eyes in a clockwise rotation—right, up, left, and down. Don&#39;t blink and don&#39;t move your head. Be sure to keep your eyes in each position for at least one second. Complete this clockwise rotation 10 times before finishing with constant pressure palming.</p><p></p><h4>Practice Six: Eye Movements—Anti-Clockwise Rotation</h4><p>Repeat the rotational movements, this time going left, up, right, and down. As always, don&#39;t blink and don&#39;t move your head, just your eyes. Keep your eyes in each position for at least one second and complete the anti-clockwise rotation 10 times. Finish with constant pressure palming.</p><p></p><p>Leave your eyes closed for a few seconds and relax before we move into the meditation. Now you are ready for our candle meditation.</p><p></p><h3>Trataka Meditation: Effortless Focusing</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/djMUBsh8RwmT5TZ6ORj3\" \n                alt=\"candle flame.png\"\n                title=\"candle flame.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/djMUBsh8RwmT5TZ6ORj3\"\n                alt=\"candle flame.png\"\n                title=\"candle flame.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/djMUBsh8RwmT5TZ6ORj3\"\n                alt=\"candle flame.png\"\n                title=\"candle flame.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Start your Trataka meditation by turning down the lights and sitting between 1–1.5 meters from your candle. Sit in a pose that&#39;s comfortable for you and that you can hold for the duration of the meditation. Once you&#39;re comfortable, close your eyes.</p><p>With your eyes closed, observe the lightness around your eyes. Listen to your breath. Slowly, with your head angled down slightly, blink your eyes open, looking softly at the floor.</p><p></p><p>For the next minute, try not to blink.</p><p></p><p>Look at the base of the stand that your candle is sitting on. Slowly bring your gaze up the length of the candle stand to the base of the candle itself. Then, let your gaze move up the candle to the flame. Look at the flame for the next 30 seconds.</p><p></p><p>Close your eyes and do press and release palming. Release your palms back down to your knees.</p><p>Candle gazing takes practice. Be patient with yourself as you&#39;re learning this process.</p><p></p><h3>Trataka Meditation: Intense Focusing</h3><p>Blink your eyes open, looking softly at the floor. For the next minute, don&#39;t blink.</p><p></p><p>Once again, look at the base of the candle stand and slowly move your gaze up the candle stand to the base of the candle. From there, let your gaze continue up the length of the candle to the flame. Look at the flame of the candle and deepen your focus. See the wick inside of the flame. Watch the wick burn inside of the candle flame for 30 seconds.</p><p></p><p>Close your eyes and do constant pressure palming. Release your palms back down to your knees.</p><p></p><h3>Trataka Meditation: Bhramari Pranayama</h3><p>Blink your eyes open, again looking softly at the floor. Don&#39;t blink for the next minute and a half.</p><p></p><p>Look towards the base of the candle stand, slowly bringing your gaze up to the base of the candle itself before continuing up the length of the candle to the flame. Focus on the flame of the candle for the next 30 seconds. Bring your awareness completely towards the flame, deepen your awareness and focus. Really look at the flame, observing its shape, color, and size. Notice the flame&#39;s aura and the particles around it.</p><p></p><p>Close your eyes and do constant pressure palming.</p><p></p><p>This time, instead of dropping your palms back to your knees, allow them to remain on your eyes as we move into Bhramari Pranayama, or humming bee breath. Take a deep breath in and hum, producing a sound like a buzzing bee, allowing your body to feel the vibration.</p><p></p><p>Place your hands behind your back, grabbing your right wrist with your left hand, and inhale, arching your back and looking up to the ceiling. On the exhale, fold forward. Return to an upright position with your palms on your knees.</p><p>Observe the silence within you and find the awareness toward your body. Observe the changes in your body, especially in the eye muscles.</p><p></p><p>Continue with your eyes closed. Move into savasana, laying down on your back with your palms facing up. Feel free to cover yourself with a blanket, if you&#39;d like. If you&#39;re sitting in a chair, you&#39;re welcome to stay there and relax with your eyes closed.</p><p></p><p>Relax in savasana for several minutes.</p><p></p><p>When you&#39;re ready, interlace your fingers over your head and give yourself a full-body stretch. Keeping your eyes closed, bring your knees to your chest, roll to one side, and return to a sitting position.</p><p></p><p>Join your palms together at heart center, <em>namaste</em>. Take a deep breath in and finish by chanting <em>Om, Shanti, Shanti, Shanti</em>.</p><p></p><p>Finish with rest palming and blink your eyes open. Congratulations on completing your candle meditation! </p><p></p><p>Want to take a guided live class? Sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to 35+ live classes every single day.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"trataka-candlelight-meditation","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/trataka-candlelight-meditation","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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Plus, learn about the benefits of Trataka!","content":{"text":"Trataka is a candle gazing meditation technique that uses sight to bring stillness to the body and mind. You can practice Trataka using any object—a star, a point on the wall, the ground in front of you. Trataka is traditionally practiced using an actual candle flame.\\nIn this meditation, I'm going to take you through six practices to strengthen your eye muscles before we move into a three-part candle gazing meditation. If you enjoy this practice, please find more classes with me on \\nmyYogaTeacher\\n.\\nBefore we start, I want to remind you that candle meditation typically requires a lot of concentration and can not be performed anywhere like other forms of meditation can. Be sure you have a quiet space prepared where you will not be interrupted before beginning this practice.\\n[CTA-TRATAKA]\\n\\nBenefits of Trataka Meditation\\nTrataka meditation has been around for generations. It has survived over time due to several benefits. Specifically, Trataka meditation:\\nAlleviates stress and anxiety\\nImproves concentration and memory\\nStrengthens your eyes\\nPurifies and stimulates the sixth chakra, Ajna, that controls intuition and mental awareness\\n\\nHow to Do a Trataka Meditation\\nFirst, we encourage you to remove your glasses while you're doing a candle meditation. It's also important that you maintain a distance of 1–1.5 meters between you and your candle, and that you don't blink during the candle gazing.\\n\\nPalming Techniques\\nFor this Trataka meditation, you'll need to know three different kinds of palming. Here's what cupping your hands looks like:\\n\\nGentle\\nRub your palms together to generate heat in your hands. Rest your palms in a cupped shape around your closed eyes.\\n\\nPress and Release\\nRub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. As you inhale, apply light pressure around your eyes with your cupped palms. On the exhale, release the pressure (keeping your palms cupped around your eyes. Repeat this for five cycles of breath.\\n\\nConstant Pressure\\nRub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. Apply constant pressure around your eyes with your cupped palms. Maintain the pressure for five cycles of breathing.\\n\\nStretching and Relaxation\\nWe're going to start our Trataka candlelight meditation with a few stretches to bring relaxation into the body.\\n\\nSit up tall in a chair or cross-legged position with your palms on your knees. Roll your shoulders back to open your chest and close your eyes.\\n\\nBreathe normally, allowing a gentle smile to rest on your face. Maintain this smile throughout your practice... And throughout the rest of your life.\\n\\nObserve your breath as it comes in and flows out, noticing the cool air that's coming into your nose and the warm air that's leaving your nose.\\n\\nInhale. On the exhale, lightly twist your torso to the right. Inhale back to the center and exhale to the opposite side. Inhale back to the center and relax for a moment.\\n\\nNext, drop your head to the right side on the exhale. Inhale to return center and repeat on the other side. Continue to warm up your neck, tilting your head back and forward, inhaling each time as you return to center.\\n\\nJoin your palms together at heart center, \\nnamaste\\n, and let's join together in chanting \\nOm\\n.\\n\\nRub your palms together to generate heat in your hands, cup your palms around your eyes, and blink your eyes open.\\n\\nPress your palms into your knees and tilt your head back, eyes looking up, stretching the front of your neck. Exhale your chin to your chest, stretching the back of the neck. Repeat this five more times.\\n\\nBring your palms to your shoulders on either side of your neck with your fingertips pointing down your back. Pull down slightly on your shoulders as you exhale, tilting your head back, your eyes look up towards the ceiling. Hold this stretch for a count of five.\\n\\nNext, bring the fingertips of each hand together and place your fingertips on your shoulders with your elbows touching in front of your body. Start rolling your shoulders, circling your elbows down, out, up, and touching them in front of your body 10 times. Reverse this movement for another 10 counts.\\n\\nNow, swing your arms to the front and back of your body, allowing them to cross in front of your body on the exhale. Do this 10 times.\\n\\nStretch your legs out in front of you and shake them out a bit, moving them side to side. Then, start rapidly bending and straightening your knees. This is a good practice for both relaxation and knee pain.\\n\\nBring your arms out to the side of your body and inhale. On the exhale, bend to the right side, dropping your elbow to the ground and stretching along the left side of your body. Let your left arm reach up and over your body. If you're sitting in a chair, just bend over to the side as far as you can to feel the stretch.\\n\\nInhale, coming back to the center, and exhale to the other side.\\n\\nRepeat this movement several times, keeping your hips square and planted on the ground or chair.\\n\\nInterlace your fingers in front of you and stretch your arms up over your head, inhaling. On the exhale, allow your arms to float down to your side and then behind you, grabbing your right wrist with your left hand. Exhale and bend forward over your legs, keeping your arms behind you. Repeat this a few times, inhaling to come up and exhaling to fold forward.\\n\\nTwist once more to the right and then the left.\\n\\nEye Movements\\nNow we're going to move into six practices to strengthen the muscles around your eyes.\\n\\nPractice One: Eye Movements—Up and Down\\nSit up straight. For focus, you can bring your thumb out in front of you or, if you're comfortable without it, that's fine, too. Inhale, look to the tip of the thumb, and fix your gaze. Begin to move your thumb up and down, following the movement with your eyes without blinking and without moving your head. Remember to smile. Try to keep your eyes in each position for one second (up for one second and down for one second). Do this 10 times and finish with rest palming.\\n\\nPractice Two: Eye Movements—Right and Left\\nThis time, you'll be following the movement of your thumb to the right and left, without blinking and without moving your head. Keep your eyes in each position for at least one second. Do this 10 times and finish with rest palming.\\n\\nPractice Three: Eye Movements—Right-Up and Left-Down\\nFollow the movement of your thumb on the diagonal—up to the right and down to the left. Once again, do this without blinking and without moving your head, keeping your eyes in each position for at least one second. Do this 10 times. This time, you'll finish with press and release palming.\\n\\nPractice Four: Eye Movements—Left-Up and Right-Down\\nRepeat the diagonal eye movements, this time going up to the left and down to the right. Do this without blinking and without moving your head for 10 repetitions, with your eyes in each position for at least one second. Finish with press and release palming.\\n\\nPractice Five: Eye Movements—Clockwise Rotation\\nNow, we're going to move our eyes in a clockwise rotation—right, up, left, and down. Don't blink and don't move your head. Be sure to keep your eyes in each position for at least one second. Complete this clockwise rotation 10 times before finishing with constant pressure palming.\\n\\nPractice Six: Eye Movements—Anti-Clockwise Rotation\\nRepeat the rotational movements, this time going left, up, right, and down. As always, don't blink and don't move your head, just your eyes. Keep your eyes in each position for at least one second and complete the anti-clockwise rotation 10 times. Finish with constant pressure palming.\\n\\nLeave your eyes closed for a few seconds and relax before we move into the meditation. Now you are ready for our candle meditation.\\n\\nTrataka Meditation: Effortless Focusing\\n\\nStart your Trataka meditation by turning down the lights and sitting between 1–1.5 meters from your candle. Sit in a pose that's comfortable for you and that you can hold for the duration of the meditation. Once you're comfortable, close your eyes.\\nWith your eyes closed, observe the lightness around your eyes. Listen to your breath. Slowly, with your head angled down slightly, blink your eyes open, looking softly at the floor.\\n\\nFor the next minute, try not to blink.\\n\\nLook at the base of the stand that your candle is sitting on. Slowly bring your gaze up the length of the candle stand to the base of the candle itself. Then, let your gaze move up the candle to the flame. Look at the flame for the next 30 seconds.\\n\\nClose your eyes and do press and release palming. Release your palms back down to your knees.\\nCandle gazing takes practice. Be patient with yourself as you're learning this process.\\n\\nTrataka Meditation: Intense Focusing\\nBlink your eyes open, looking softly at the floor. For the next minute, don't blink.\\n\\nOnce again, look at the base of the candle stand and slowly move your gaze up the candle stand to the base of the candle. From there, let your gaze continue up the length of the candle to the flame. Look at the flame of the candle and deepen your focus. See the wick inside of the flame. Watch the wick burn inside of the candle flame for 30 seconds.\\n\\nClose your eyes and do constant pressure palming. Release your palms back down to your knees.\\n\\nTrataka Meditation: Bhramari Pranayama\\nBlink your eyes open, again looking softly at the floor. Don't blink for the next minute and a half.\\n\\nLook towards the base of the candle stand, slowly bringing your gaze up to the base of the candle itself before continuing up the length of the candle to the flame. Focus on the flame of the candle for the next 30 seconds. Bring your awareness completely towards the flame, deepen your awareness and focus. Really look at the flame, observing its shape, color, and size. Notice the flame's aura and the particles around it.\\n\\nClose your eyes and do constant pressure palming.\\n\\nThis time, instead of dropping your palms back to your knees, allow them to remain on your eyes as we move into Bhramari Pranayama, or humming bee breath. Take a deep breath in and hum, producing a sound like a buzzing bee, allowing your body to feel the vibration.\\n\\nPlace your hands behind your back, grabbing your right wrist with your left hand, and inhale, arching your back and looking up to the ceiling. On the exhale, fold forward. Return to an upright position with your palms on your knees.\\nObserve the silence within you and find the awareness toward your body. Observe the changes in your body, especially in the eye muscles.\\n\\nContinue with your eyes closed. Move into savasana, laying down on your back with your palms facing up. Feel free to cover yourself with a blanket, if you'd like. If you're sitting in a chair, you're welcome to stay there and relax with your eyes closed.\\n\\nRelax in savasana for several minutes.\\n\\nWhen you're ready, interlace your fingers over your head and give yourself a full-body stretch. Keeping your eyes closed, bring your knees to your chest, roll to one side, and return to a sitting position.\\n\\nJoin your palms together at heart center, \\nnamaste\\n. Take a deep breath in and finish by chanting \\nOm, Shanti, Shanti, Shanti\\n.\\n\\nFinish with rest palming and blink your eyes open. Congratulations on completing your candle meditation! \\n\\nWant to take a guided live class? Sign up for a \\nfree trial of myYogaTeacher\\n and get access to 35+ live classes every single day.","html":"<p>Trataka is a candle gazing meditation technique that uses sight to bring stillness to the body and mind. You can practice Trataka using any object—a star, a point on the wall, the ground in front of you. Trataka is traditionally practiced using an actual candle flame.</p><p>In this meditation, I&#39;m going to take you through six practices to strengthen your eye muscles before we move into a three-part candle gazing meditation. If you enjoy this practice, please find more classes with me on <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p>Before we start, I want to remind you that candle meditation typically requires a lot of concentration and can not be performed anywhere like other forms of meditation can. Be sure you have a quiet space prepared where you will not be interrupted before beginning this practice.</p><p>[CTA-TRATAKA]</p><p></p><h3>Benefits of Trataka Meditation</h3><p>Trataka meditation has been around for generations. It has survived over time due to several benefits. Specifically, Trataka meditation:</p><ul><li><div>Alleviates stress and anxiety</div></li><li><div>Improves concentration and memory</div></li><li><div>Strengthens your eyes</div></li><li><div>Purifies and stimulates the sixth chakra, Ajna, that controls intuition and mental awareness</div></li></ul><p></p><h2>How to Do a Trataka Meditation</h2><p>First, we encourage you to remove your glasses while you&#39;re doing a candle meditation. It&#39;s also important that you maintain a distance of 1–1.5 meters between you and your candle, and that you don&#39;t blink during the candle gazing.</p><p></p><h3>Palming Techniques</h3><p>For this Trataka meditation, you&#39;ll need to know three different kinds of palming. Here&#39;s what cupping your hands looks like:</p><img src=\"https://media.graphcms.com/a5iYuEQXQPmnORpFZ1OJ\" alt=\"cupped palms.png\" title=\"cupped palms.png\" width=\"600\" height=\"400\" /><h4>Gentle</h4><p>Rub your palms together to generate heat in your hands. Rest your palms in a cupped shape around your closed eyes.</p><p></p><h4>Press and Release</h4><p>Rub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. As you inhale, apply light pressure around your eyes with your cupped palms. On the exhale, release the pressure (keeping your palms cupped around your eyes. Repeat this for five cycles of breath.</p><p></p><h4>Constant Pressure</h4><p>Rub your palms together to generate heat in your hands. With your palms in a cupped position, place them around your closed eyes. Apply constant pressure around your eyes with your cupped palms. Maintain the pressure for five cycles of breathing.</p><p></p><h3>Stretching and Relaxation</h3><p>We&#39;re going to start our Trataka candlelight meditation with a few stretches to bring relaxation into the body.</p><p></p><p>Sit up tall in a chair or cross-legged position with your palms on your knees. Roll your shoulders back to open your chest and close your eyes.</p><p></p><p>Breathe normally, allowing a gentle smile to rest on your face. Maintain this smile throughout your practice... And throughout the rest of your life.</p><p></p><p>Observe your breath as it comes in and flows out, noticing the cool air that&#39;s coming into your nose and the warm air that&#39;s leaving your nose.</p><p></p><p>Inhale. On the exhale, lightly twist your torso to the right. Inhale back to the center and exhale to the opposite side. Inhale back to the center and relax for a moment.</p><p></p><p>Next, drop your head to the right side on the exhale. Inhale to return center and repeat on the other side. Continue to warm up your neck, tilting your head back and forward, inhaling each time as you return to center.</p><p></p><p>Join your palms together at heart center, <em>namaste</em>, and let&#39;s join together in chanting <em>Om</em>.</p><img src=\"https://media.graphcms.com/sL4AcZ1AQsOE5rJ4pkQV\" alt=\"namaste.png\" title=\"namaste.png\" width=\"600\" height=\"400\" /><p>Rub your palms together to generate heat in your hands, cup your palms around your eyes, and blink your eyes open.</p><p></p><p>Press your palms into your knees and tilt your head back, eyes looking up, stretching the front of your neck. Exhale your chin to your chest, stretching the back of the neck. Repeat this five more times.</p><p></p><p>Bring your palms to your shoulders on either side of your neck with your fingertips pointing down your back. Pull down slightly on your shoulders as you exhale, tilting your head back, your eyes look up towards the ceiling. Hold this stretch for a count of five.</p><p></p><p>Next, bring the fingertips of each hand together and place your fingertips on your shoulders with your elbows touching in front of your body. Start rolling your shoulders, circling your elbows down, out, up, and touching them in front of your body 10 times. Reverse this movement for another 10 counts.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/oDMOqmGxS4GyPGIKtKn4\" type=\"video/mp4\" title=\"elbow shoulder rotations.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now, swing your arms to the front and back of your body, allowing them to cross in front of your body on the exhale. Do this 10 times.</p><p></p><p>Stretch your legs out in front of you and shake them out a bit, moving them side to side. Then, start rapidly bending and straightening your knees. This is a good practice for both relaxation and knee pain.</p><p></p><p>Bring your arms out to the side of your body and inhale. On the exhale, bend to the right side, dropping your elbow to the ground and stretching along the left side of your body. Let your left arm reach up and over your body. If you&#39;re sitting in a chair, just bend over to the side as far as you can to feel the stretch.</p><p></p><p>Inhale, coming back to the center, and exhale to the other side.</p><p></p><p>Repeat this movement several times, keeping your hips square and planted on the ground or chair.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/YxeIzVz4S9uYO1paDtv0\" type=\"video/mp4\" title=\"side stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers in front of you and stretch your arms up over your head, inhaling. On the exhale, allow your arms to float down to your side and then behind you, grabbing your right wrist with your left hand. Exhale and bend forward over your legs, keeping your arms behind you. Repeat this a few times, inhaling to come up and exhaling to fold forward.</p><p></p><p>Twist once more to the right and then the left.</p><p></p><h3>Eye Movements</h3><p>Now we&#39;re going to move into six practices to strengthen the muscles around your eyes.</p><p></p><h4>Practice One: Eye Movements—Up and Down</h4><p>Sit up straight. For focus, you can bring your thumb out in front of you or, if you&#39;re comfortable without it, that&#39;s fine, too. Inhale, look to the tip of the thumb, and fix your gaze. Begin to move your thumb up and down, following the movement with your eyes without blinking and without moving your head. Remember to smile. Try to keep your eyes in each position for one second (up for one second and down for one second). Do this 10 times and finish with rest palming.</p><p></p><h4>Practice Two: Eye Movements—Right and Left</h4><p>This time, you&#39;ll be following the movement of your thumb to the right and left, without blinking and without moving your head. Keep your eyes in each position for at least one second. Do this 10 times and finish with rest palming.</p><p></p><h4>Practice Three: Eye Movements—Right-Up and Left-Down</h4><p>Follow the movement of your thumb on the diagonal—up to the right and down to the left. Once again, do this without blinking and without moving your head, keeping your eyes in each position for at least one second. Do this 10 times. This time, you&#39;ll finish with press and release palming.</p><p></p><h4>Practice Four: Eye Movements—Left-Up and Right-Down</h4><p>Repeat the diagonal eye movements, this time going up to the left and down to the right. Do this without blinking and without moving your head for 10 repetitions, with your eyes in each position for at least one second. Finish with press and release palming.</p><p></p><h4>Practice Five: Eye Movements—Clockwise Rotation</h4><p>Now, we&#39;re going to move our eyes in a clockwise rotation—right, up, left, and down. Don&#39;t blink and don&#39;t move your head. Be sure to keep your eyes in each position for at least one second. Complete this clockwise rotation 10 times before finishing with constant pressure palming.</p><p></p><h4>Practice Six: Eye Movements—Anti-Clockwise Rotation</h4><p>Repeat the rotational movements, this time going left, up, right, and down. As always, don&#39;t blink and don&#39;t move your head, just your eyes. Keep your eyes in each position for at least one second and complete the anti-clockwise rotation 10 times. Finish with constant pressure palming.</p><p></p><p>Leave your eyes closed for a few seconds and relax before we move into the meditation. Now you are ready for our candle meditation.</p><p></p><h3>Trataka Meditation: Effortless Focusing</h3><img src=\"https://media.graphcms.com/djMUBsh8RwmT5TZ6ORj3\" alt=\"candle flame.png\" title=\"candle flame.png\" width=\"600\" height=\"399\" /><p>Start your Trataka meditation by turning down the lights and sitting between 1–1.5 meters from your candle. Sit in a pose that&#39;s comfortable for you and that you can hold for the duration of the meditation. Once you&#39;re comfortable, close your eyes.</p><p>With your eyes closed, observe the lightness around your eyes. Listen to your breath. Slowly, with your head angled down slightly, blink your eyes open, looking softly at the floor.</p><p></p><p>For the next minute, try not to blink.</p><p></p><p>Look at the base of the stand that your candle is sitting on. Slowly bring your gaze up the length of the candle stand to the base of the candle itself. Then, let your gaze move up the candle to the flame. Look at the flame for the next 30 seconds.</p><p></p><p>Close your eyes and do press and release palming. Release your palms back down to your knees.</p><p>Candle gazing takes practice. Be patient with yourself as you&#39;re learning this process.</p><p></p><h3>Trataka Meditation: Intense Focusing</h3><p>Blink your eyes open, looking softly at the floor. For the next minute, don&#39;t blink.</p><p></p><p>Once again, look at the base of the candle stand and slowly move your gaze up the candle stand to the base of the candle. From there, let your gaze continue up the length of the candle to the flame. Look at the flame of the candle and deepen your focus. See the wick inside of the flame. Watch the wick burn inside of the candle flame for 30 seconds.</p><p></p><p>Close your eyes and do constant pressure palming. Release your palms back down to your knees.</p><p></p><h3>Trataka Meditation: Bhramari Pranayama</h3><p>Blink your eyes open, again looking softly at the floor. Don&#39;t blink for the next minute and a half.</p><p></p><p>Look towards the base of the candle stand, slowly bringing your gaze up to the base of the candle itself before continuing up the length of the candle to the flame. Focus on the flame of the candle for the next 30 seconds. Bring your awareness completely towards the flame, deepen your awareness and focus. Really look at the flame, observing its shape, color, and size. Notice the flame&#39;s aura and the particles around it.</p><p></p><p>Close your eyes and do constant pressure palming.</p><p></p><p>This time, instead of dropping your palms back to your knees, allow them to remain on your eyes as we move into Bhramari Pranayama, or humming bee breath. Take a deep breath in and hum, producing a sound like a buzzing bee, allowing your body to feel the vibration.</p><p></p><p>Place your hands behind your back, grabbing your right wrist with your left hand, and inhale, arching your back and looking up to the ceiling. On the exhale, fold forward. Return to an upright position with your palms on your knees.</p><p>Observe the silence within you and find the awareness toward your body. Observe the changes in your body, especially in the eye muscles.</p><p></p><p>Continue with your eyes closed. Move into savasana, laying down on your back with your palms facing up. Feel free to cover yourself with a blanket, if you&#39;d like. If you&#39;re sitting in a chair, you&#39;re welcome to stay there and relax with your eyes closed.</p><p></p><p>Relax in savasana for several minutes.</p><p></p><p>When you&#39;re ready, interlace your fingers over your head and give yourself a full-body stretch. Keeping your eyes closed, bring your knees to your chest, roll to one side, and return to a sitting position.</p><p></p><p>Join your palms together at heart center, <em>namaste</em>. Take a deep breath in and finish by chanting <em>Om, Shanti, Shanti, Shanti</em>.</p><p></p><p>Finish with rest palming and blink your eyes open. Congratulations on completing your candle meditation! </p><p></p><p>Want to take a guided live class? Sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to 35+ live classes every single day.</p>"},"category":["therapy","meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"416f9335-e1f8-4cc7-b3f6-6bb703d6b68b","student_uuid":"d24b647c-97ab-4135-895f-ff869410b531","teacher_uuid":"9e762297-1079-4495-887c-b41db385a749","teacher_name":"Archana R","teacher_first_name":"Archana","teacher_slug":"archana-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1646054216/teacher/photos/dtxftizggajugd5lnruf.jpg","group_session_name":"Pranayama and Dhyana For Observation","group_session_description":"Relieve pain. Improve sleep. Discover how to alleviate the symptoms of anxiety and depression. 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