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Yoga Sequences

How to Winterize Your Yoga Practice and Build Heat Fast

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Tweak your go-to routine so you build heat fast when the weather is cold.

Having lived in cold winter weather places for the majority of my life, I can attest to the fact that a yoga practice definitely feels different in the winter than in the summer months. It’s harder to feel open and flexible—and there is also a tendency to be more lifted or even hunched in the shoulders and upper back.

See also A Healing Yoga Sequence to Ease Neck + Shoulder Pain

Luckily, there are specific yoga poses you can do to help fight the external cold. These postures build heat internally, which allows your body to feel soft and more relaxed. If you are familiar with Ujjayi breathing, which is a heating breath, definitely use that during this sequence. 



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Vinyasa Yoga Sequences

5 Poses to Do Before a Big Job Interview

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Here are a variety of yoga poses that you can try before a big job interview that will boost your confidence and ease your nerves.

Sarah Ezrin demonstrates a chest-opening yoga pose that cultivates confidence and love; a pose you should do before a job interview.

Our body language is a message we convey to the world, and it speaks for us before we even open our mouths. Not only do other people make judgments on us based on how we hold ourselves, but we also make judgments on ourselves. Posture can literally influence how we feel. This is why body language is so important in situations where first impressions matter, like a job interview. Think about it: Would you be more likely to hire someone with crossed arms who appears uncomfortable—or someone who takes up space and exudes confidence?

See also Want to Be More Mindful at Work? These 9 Tactics Actually Work

Remember all the times your parent, partner, or yoga teacher reminded you to stop slouching? They weren’t just asking you to adjust your physical body, but also your energy. Hunching forward sends messages of heaviness, meekness, and insecurity to both the world and your own nervous system. Poor posture collapses the spine and therefore your overall sense of Self. It is hard to open the heart when you’ve formed an armor around it. Sitting tall and taking up space expresses assuredness, openness, and receptivity.

Social psychologist Amy Cuddy popularized the science of body language with her popular Ted Talk, “Your Body Language May Shape Who You Are”. In the talk, she shared research proving that our minds change our bodies and our bodies change our minds. She introduced the concept of “power posing,” which she later wrote about at length in her book, explaining that making ourselves bigger not only conveys confidence to the outside world, but can actually make us feel more confident inside.

See also Stressed Out at the Office? 5 Practices You Can Do at Work for Instant Calm

What more important time to feel confident than right before a job interview? Most of us do a great job preparing our brains for an interview by doing things like learning about the company where we’re hoping to work or practicing our responses to possible questions. Body language research tells us that we can also prepare our bodies, too. Practicing yoga, and particularly these power pose-like shapes, can also help you feel more self-assured.

5 Yoga Poses to Do Before a Job Interview



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Advanced Yoga Sequences

30 Yoga Sequences to Reduce Stress

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We know that life can be overwhelming and stressful sometimes. Yoga is is a great tool for stress reduction. Here are 30 different sequences that will help during those hectic times.



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Advanced Yoga Sequences

This Home Practice Will Help You Breathe—and Relax—Deeply

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Want to to learn how to really embody your breath in order to take bigger, deeper breaths and rest more fully as a result? Read on.

Ellen Patrick demonstrates different poses where people can take bigger and deeper breaths.

“Inhale, raise your arms. Exhale, fold forward. Inhale, rise up to a half forward bend. Exhale step, or jump, back to Chataurunga.”

As a yoga student, I’m sure you recognize this phrase from just about every vinyasa class in which you’ve practiced. Ironically, the most frequent phrase I hear from students after teaching a vinyasa class is: “I love yoga, but I don’t get the breathing part.” That’s when I usually laugh and say, “Of course you get the breathing part! You’re alive!”

See also This Month’s Home Practice: 16 Poses to Spark Inspiration

All humans inhale and exhale 24/7, but rarely are we aware of the breath in the course of our daily lives. It is during a yoga practice that we have the opportunity to become more aware of our respiratory patterns. We get to look at the quality, pacing, fullness, and texture of our inhalations and exhalations; we get to pause and appreciate the breath’s profound ability to create vitality and well-being. As we become more mindful of our breathing, naturally the question arises: Why do we need to bring awareness to the breath when respiration happens automatically?

The response is three-fold. First, on a physical level, if we coordinate movement with breath, movement becomes more effective and efficient. Then, from a physiological perspective, the breath regulates the sympathetic and parasympathetic nervous responses (the autonomic nervous system). Finally, from a psychological viewpoint, this regulation can help us cultivate better stress management techniques. In other words, when we manage the quality of our breath, we have the ability to influence our relaxation responses.

See also How to Build a Home Practice

It is important to keep in mind that breath is three-dimensional. Our lungs expand and condense forward and back, side-to-side, and up and down. By preparing the muscles of the body to support these natural shape changes, your breath capacity will be greatly enhanced, movement will be more effective, and the reactions of the autonomic nervous system will sustain greater resiliency. Because most people have postural and muscular imbalances, the body needs to be primed through yoga postures to achieve maximum results from respiration.

The following sequence will prepare your body for optimal breathing and as a happy result, relaxation. By stretching and freeing up space in tight muscles, strengthening weak postural muscles, and toning the diaphragm—the major muscle of respiration—you will attain a deeper and more efficient breath.

This Sequence Will Help You Breathe and Relax



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