Prenatal Yoga Modifications

Exercise is hugely beneficial for pregnant women. Yoga helps to relieve tension in your back and hips which are both pain points when you’re pregnant. It will also help keep you in shape and prepare you for labor. You may need to tone down your workouts while pregnant and yoga offers several gentle options. If you’re already practicing yoga, you can do your normal workouts but may need to find some modifications and wear comfortable yoga pants. Here are some options for safe yoga poses and modifications.


Triangle Pose

Triangle Pose is beneficial for pregnancy because it helps to strengthen your core and open your hips which will help when the time comes for labor.

  1. Perform this pose by starting in Warrior II with your right foot bent and facing forward.
  2. Fan your arms so that your right hand is touching the ground and your arms are stacked. Look up at your left hand.
  3. In order to make this pose easier as your belly grows, modify by placing a block on the ground and setting your right hand on it. This will provide more space for your growing belly.

Downward Facing Dog Pose 

The downward-facing dog is part of nearly any class you’ll attend. Its benefits include decompressing your spine and stretching your arms, shoulders, and legs. Poses like the downward-facing dog can become challenging later on in your pregnancies because your balance and equilibrium are thrown off.

  1. To perform regular downward facing dog, start in plank and lift your hips in the air, pressing your heels into the ground.
  2. To modify this pose, instead of having your hands on the ground, use a chair and place your palms and fingers on the seat.

Plank or Chaturanga

Doing a plank or moving through Chaturanga can become very challenging later in pregnancy but they are still great for toning your arms and building core strength.

  1. To modify a plank, start in tabletop then move your legs back keeping your hands and arms firmly in place.
  2. This will still help to build up your muscles but put less stress on your belly.
  3. Instead of doing a full chaturanga, do a few chaturanga push-ups.

Pigeon pose

Pigeon is a hip-opening pose which helps to relieve pain in your lower back. It can be challenging to accomplish un-modified though as you move into your later trimesters.

  1. To perform pigeon, start in the downward-facing dog.
  2. Lift your right leg up in the air for the three-legged dog and then bend your knee and move it all the way under your body so that it is resting just beyond your two hands.
  3. From there you can bend your elbows and lean forward for a deeper stretch.
  4. To give your belly a little more space you can use a block to rest your elbows on and if the stretch is too much for your hips, place a blanket underneath the bent leg.


Pregnancy should not stop you from doing yoga or other types of workouts. You just have to know your options for modification and know what your body can handle. If you are just starting yoga when you find out you’re pregnant, be extra gentle with yourself. Doing yoga and other exercises while pregnant will help keep up your stamina and strength so when it comes time for delivery, your body is in prime shape for handling it.

6 Frequently Committed Yoga Blunders by Novice to Yoga and Their Simple Solutions

When it comes to yoga, there are many poses to perform, including bending, stretching, up/down, squat, and repeat. However, this will not occur overnight because Rome was not built in a night! As a result, if you want to be successful in your yoga campaign, as you step onto your mat to carry out yoga, avoid the following mistakes:

1. Going Directly Into An Advanced Pose

As a beginner, yoga practice should be gradual. After all, why are you in a hurry? Are you hurrying to join a train? If not, then slow down. Avoid a complicated yoga pose on too quickly because you might only finish with an injury. People no longer have the patience for suitable practice, and therefore jump into the sophisticated stuff and suffer later.

  • Solution

The simple solution here is that you should not jump, but be gradual in your yoga practice. Make sure your body is calm before you go into a trickier pose. Always begin with a few warm-up yoga exercises and then select a few smoothed yoga poses to make your body gradually flexible. You can then begin with a few advanced poses as soon as you have enough practice.

2. Inconsistency In Your Yoga Practice 

Many people are not consistent in their yoga practice, forgetting that it is a practice that makes perfect. A regular and stable practice—preferably two or three times a week in the beginning—will help your body to open up and move further into the poses slowly.

3. Wrong Breathing 

The fundamental foundation of yoga is breathing. Therefore, you will not have the opportunity of becoming a yoga professional if you do this wrong from the beginning. You should not try to hold your breath when you want to get a pose right. Avoid holding your breath, but allow it to go with ease.

Wrong breathing or holding your breath creates stress in your body, which is just the actual conflicting purpose of yoga. Feeling that you are holding your breath is a sign that you are pushing too hard or too fast. Calm yourself down and try to breathe deeply into your stomach and through your nose for the whole session. Don’t forget the fact that practice makes a woman perfect, so do not stop trying.

4. Not Giving Enough Time To Relax

Quite a number of people don’t think it is necessary for them to give enough time to rest and relax after a yoga practice. These people are always in a hurry to leave to do some other important work or just want to get on to the next pose. Yoga is not to be hurried, while it is necessary to take your time before each pose and give your body time to calm down.

Give your body 5 minutes rest after a yoga session, and allow it to arouse your nervous system back into coordination. Allow your body to return to its original position so that you will not have unexpectedly loose body parts. 

5. Being Anxious 

When it comes to yoga practice, you don’t need to be too anxious because nobody in a yoga class judges you. To get maximum benefits of yoga, the poses should be designed and modified in such a way that it will work for you. Yoga is all about linking your mind with your body smoothly through your breath and not just about carrying out crazy taunts or being super bendy. Yoga is to breathe and allow the breath to be your guide, and this is the significant thing to remember.

6. Wearing The Wrong Attire

Wrong clothes or attire is not right for yoga practice. Some people who are beginners to yoga, often put on loose shorts or baggy T-shirts. However, the best thing you can do is to put on form-fitting and encouraging clothing, which is not too restraining for you to breathe. Loose clothes fly up in your face when doing forward bends and downward dog and can expose more than you want to reveal!

The secret of Kollath Breakfast

Raw foods are known to be very healthy for humans, but some of them are hard to digest this way. Good examples of this are oats and wheat. Since it is hard for us to digest them, German professor Werner Kollath, a famous 20th-century nutritionist and doctor of medicine, has found a way which makes them digestible without cooking. It should not be mixed with muesli, which is prepared with a lot more of fruits and other extras and where oats are secondary. 

The recipe and benefits are listed below.

Ingredients For One Person:

  • Originally, the meal consists of 30 to 40 grams of flour from whole wheat grain, but you can also grind fresh oats yourself
  • Next, add 3 to 5 tablespoons of water 
  • 1 to 2 tablespoons of lemon juice
  • 15 grams of dried chopped fruits
  • 100 grams of grated apples 
  • And sprinkle with some almonds or hazelnuts. 

In the evening mix the flour or ground oats and water in one bowl, which will swell during the night and become a dense mass, while some chemical transformations also happen which make this breakfast as nutritionally valuable as it can be at the end. In another bowl soak the dried fruits.

In the morning mix the contents of the two bowls and add the rest of the ingredients – the lemon juice and freshly grated apple.

Results of eating this breakfast on a regular basis include:

  • Feeling of fullness at least for 4 hours and also feeling of lightness in the stomach;
  • Regulation Of Weight: Since you will not be hungry before lunch, you will consequently eat less and get used to small meals more easily;
  • Since it detoxifies the body, it reduces toxin related fatigue;
  • It helps with the concentration in both physical and intellectual tasks;
  • It is also shown to aid in the prevention of addictions such as coffee, tobacco, alcohol;
  • Better resistance towards stress;
  • The composition of the blood is improved. Skin becomes pink and soft as a result;
  • Hair is softer and livelier. Dr. Kollath has noticed his hair stopped going gray and returned to its natural color upon eating this breakfast regularly; 
  • Nails become shiny and resistant;
  • Teeth health also improves;
  • Skeleton gets stronger, and therefore fractures are less likely to happen. And they heal faster if it does.

Wheat or oats and fruits are a great combination in the Kollath breakfast. You should pick the fruits according to the season you are in, which makes the breakfast constantly different. This breakfast will provide you with all the necessary daily vitamins and minerals. Preparation is easy and simple, and it saves you a few minutes in the morning which we can all make use of.

Since breakfast is the start of our day, having a good and healthy morning breakfast routine could improve the rest of our days as well, making us more concentrate more, giving us the feeling of success and motivating us to stay on track with our healthy life decisions. 

Aqua Yoga

Practicing yoga is very beneficial to the body and the mind. Learning the poses with a proper form is very important to avoid hurting yourself. But sometimes, even the easiest of these poses can be very challenging if you are already suffering from any previous injuries, do not have any physical activity at all, or just merely hindered by age.

Yoga is well known as an excellent method of rejuvenating and accelerating the body’s healing process. One way to help those who find the poses hard to do is through aqua yoga. 




Let The Water Guide You!

Since we were in our mother’s womb, we have been protected and nourished by the amniotic fluid. It is the reason why some people find peace and calmness being in the water or even just by being near it. Soaking in the water also effectively stimulates and drains the lymph system, flushing toxins out of the body. Practicing yoga in the water, preferably on a chest level, aids the muscles and joints in handling difficult movements and performing them efficiently with the help of buoyancy force. This force causes things to float in the water. It is also very effective in keeping our body’s balance while in the water. Aqua yoga will surely make you feel peaceful and relaxed like a child in his/her mother’s womb.

Here are some poses that’ll surely energize, strengthen and decompress any bodily tensions you can try in the pool:

Upward Facing Dog. This pose gives the whole front of the body a gentle stretch. It also helps develop a strong back and increase the spine’s mobility.

  • How: Hold onto the side of the pool with both hands. Straighten the arms, pulling your shoulders away from your ears. Then, arch your back and extend both legs together while keeping your toes pointed. Engage your core to stabilize yourself and hold the pose for 3-5 breaths.

Warrior II Pose. This pose strengthens the legs and tones the arms. It also stretches the hamstrings and helps ease ankle joint compression.

  • How: Stand on the water with your toes 4-5 feet apart. Twist your body to the right, and then point your right foot forward. Bend your right knee to a 90-degree angle and extend both arms sideways. Feel the ground beneath your feet and stay on this pose for 3-5 breaths. Do the same mechanics on the other side.

If you are struggling with the poses on the mat, give aqua yoga a go to prepare your body. It will help gently introduce the new movements to your muscles and joints. Aqua yoga will also slowly build the strength, balance, and flexibility you will need on the mat.

Flow With Style!

While practicing aqua yoga, wearing yoga pants you can count on when it comes to durability, comfort and functionality can effectively help improve your performance. 

Sweaty Betty Chandrasana Yoga Leggings: These workout leggings are reversible, high waisted and crafted with Elastane Yogi’s Polyester fabric. They sculpt and emphasize bodily curves with its 100% interlocked opaque fabric without compromising comfort and softness. From a gorgeous, unique print to black leggings, Sweaty Betty Chandrasana Yoga Leggings’ are versatile yoga pants you can rely on! 

Regular practice will help you master technique. The point of familiarizing your body to the technique is to help perform the poses with ease. It is also the very key to allow the soul to express itself creatively without the body hindering it. Aqua yoga is a great place to start. Be patient and you will see your possibilities unlock before your eyes.

Yoga for Runners

Running is a great sport. It gives you a strong cardiovascular workout, it burns lots of calories, and it can be done by almost anyone. Competition in running can be tailored to your skill level easily, and most runners seem to like just competing against themselves. This makes getting into running relatively easy, and a successful way to push yourself. Running can also be somewhat hard on your body. There are a number of injuries that runners are prone to, but these can be prevented in several ways. Yoga is a great way to prevent these injuries, and it can also improve your running performance.

Common Running Injuries

As a runner, you may have experienced some of these common running ailments. Knee pain, pulled hamstrings, and ankle injuries are all regularly dealt with by runners. While running too much is a likely cause for all of these, taking time away from exercise is not your only option. Cross training, which is when you do a different sport to give yourself time away from the track, is recommended. This lets you still get a solid workout in, but it relieves some of the running specific pains.

Yoga to Prevent Common Injuries

Cross training can be done in a number of different ways, but yoga is very highly recommended. The lower impact of yoga really gives your knees, hips, and ankles time to recover. The deep stretching that is a staple to yoga practices also help your body recover from the abuse of running. In addition, many of the yoga poses focus on gentle strengthening of your supporting tissues, which reduces the likelihood of tears, strains, and sprains in the major joints.

Yoga also helps strengthen the muscles that are not used in running as much. Sticking just to running can cause some muscle imbalances that can cause damage to your body. This is why hamstring pulls are seen so regularly. Running uses the front of your leg a lot, which is your quadriceps. Now as you run, you build strength in that muscle, but the muscle in the back, your hamstring, does not get any stronger. This imbalance can cause your quadriceps to overpower your hamstrings, leading to injury. It is important to keep these muscle groups in balance, and yoga can help you do that.


(Whether you’re running or practicing yoga, you need an outfit that you can move and look great in. Shop the above look here.)

Yoga to Improve Running Performance

There are many different parts of the body that are involved in running. Yoga can help strengthen many of the more forgotten pieces. Your core, for example, is used a lot during running. A strong core is going to allow your stride to be more effective, which gives you greater speed with less effort. Yoga and core work go hand in hand, and you can see great improvement in your speeds and endurance with regular practice. Yoga also helps strengthen many of the parts around your knees and ankles. This allows you to train harder and longer, which builds up your running capacity quickly.

Many parts of your running successes are positively impacted through yoga. Stretching and strengthening provided through a yoga practice will reduce your chance of injury. It also lets you run more, with less wear and tear on your joints, and with less effort. Improvements in both speed and endurance can be seen in your running performance when you practice yoga regularly.