Nicole Brar

Fitness Instructor & Nutritionist

Yoga & Mindfulness: Cultivating Present-Moment Awareness

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Welcome to my blog! In this post, we’ll explore the profound connection between yoga and mindfulness, and how practicing both can lead to greater present-moment awareness and overall well-being. Discover the benefits of mindfulness, along with practical tips to infuse your yoga practice with mindfulness.

woman sitting peacefully in a yoga pose meditating on a mat

The Connection Between Yoga and Mindfulness

Yoga and mindfulness are beautifully intertwined practices that complement and enhance each other. While yoga is a physical practice that cultivates strength, flexibility, and balance, mindfulness brings a deeper level of awareness and presence to the practice. Mindfulness involves consciously paying attention to the present moment, free from judgment or attachment, and fully immersing ourselves in the experience.

Benefits of Mindfulness

Reduced Stress and Anxiety

Mindfulness allows us to detach from worries about the past or future, bringing our focus to the present moment. This helps alleviate stress and anxiety, promoting a sense of calm and inner peace.

Improved Mental Clarity

By practicing mindfulness, we develop the ability to observe our thoughts and emotions without getting caught up in them. This mental clarity enhances decision-making, problem-solving, and concentration.

Enhanced Self-Awareness

Mindfulness helps us become more attuned to our bodies, emotions, and thoughts. This self-awareness allows us to better understand ourselves, identify patterns, and make conscious choices aligned with our values.

5 Tips for Being More Mindful with Yoga:

1. Breathe Mindfully

Pay attention to your breath throughout your yoga practice. Focus on inhaling and exhaling fully, allowing the breath to guide your movements and anchor you in the present moment.

2. Engage the Senses

Bring awareness to the physical sensations, sounds, and smells during your practice. Fully immerse yourself in the experience, savoring each moment.

3. Cultivate Non-Judgmental Awareness

Practice observing your thoughts and sensations without judgment. Let go of expectations or comparisons, embracing acceptance and kindness towards yourself.

4. Stay Present in Asanas

Be fully present in each yoga posture, noticing how your body feels and adjusting accordingly. Avoid rushing through poses and cultivate a sense of curiosity and exploration.

5. Mindful Transitions

Pay attention to the transitions between poses, maintaining a smooth and intentional flow. Use these moments to connect with your breath and bring awareness to the present.

Conclusion:

By incorporating mindfulness into your yoga practice, you can deepen your mind-body connection and experience the transformative power of present-moment awareness. Embrace mindfulness as an integral part of your yoga journey, and witness its positive impact on your overall well-being.

What To Wear To Hot Yoga To Avoid Overheating

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what to wear to hot yoga

With the cold weather here, have you thought about switching up your yoga routine? Hot yoga has become super popular in recent years, and it’s perfect for escaping that winter chill. 

However, if you’ve never been to a hot yoga class, you might need to get some different workout clothes. The temperature of hot yoga classes can range from about 90-108 degrees Fahrenheit, or 37-40 degrees Celsius. Because of this, it’s important to wear clothes that will keep you cool and dry!

So, let’s dive into what you should wear to hot yoga class.

6 Things To Wear For Hot Yoga

1. Moisture-Wicking Yoga Clothes

Opt for moisture-wicking hot yoga clothes that are designed to draw sweat away from your body. Look for materials like polyester or blends that keep you dry and comfortable throughout your practice.

2. Tank Tops or Crop Tops

Tank tops and crop tops are ideal for hot yoga because they provide ventilation and allow your skin to breathe. Choose lightweight, breathable fabrics that promote air circulation.

3. Hot Yoga Pants or Shorts

For your lower body, I recommend wearing shorts or sweat wicking hot yoga pants made from materials that dry quickly and offer flexibility. Tight-fitting options prevent excess fabric from getting in your way during poses.

4. Sports Bra with Moisture-Wicking Properties

Supportive sports bras with moisture-wicking capabilities are essential for women. It helps manage sweat and provides the necessary support during your practice.

5. Yoga Mat and Towel

Don’t forget your yoga mat and a yoga towel. The towel can be placed over your mat to absorb moisture and provide a non-slip surface, enhancing your stability in poses like downward-facing dog.

6. Stay Hydrated with a Water Bottle

It’s crucial to stay hydrated during hot yoga. Bring a water bottle and take sips throughout your class to replenish lost fluids.

How Long Does It Take To Get Flexible From Yoga?

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How Long Does It Take To Get Flexible From Yoga?

Are you a little bit impatient? 

As a beginner yoga practitioner, you’re probably wondering how long it will actually take to get more flexible from yoga. 

The answer to this question depends on two things:

  • Your starting point
  • How flexible you want to be

If you are practicing yoga regularly, you should start to see improvements in the first couple of weeks. Major improvements in flexibility could take longer, perhaps months or years. 

Don’t let this discourage you though. Here are three tips to become more flexible with yoga.

3 Tips for Getting Flexible From Yoga

1. Relax and Breath

It’s going to be hard to practice flexibility if you are holding mental or physical tension. Don’t rush through things, just breathe, be present, and relax.

One of the basics of yoga is practicing syncing your breath and movement together. Breath deeply and steadily. Don’t worry about keeping up with the instructor. Just focus on linking breath to each movement. 

2. Test Your Limits

Yoga is a personal journey, so don’t measure yourself against other people. It’s important to play around with the poses. 

Challenge yourself slightly by pushing beyond your comfort zone. Find the edge of what feels comfortable, but don’t push yourself too far. Find a balance between testing the limits without causing too much strain. 

3. Keep Practicing

A lot of people think they can’t do yoga because they aren’t flexible already. This is the wrong mindset. It’s called a yoga practice. You absolutely do not have to be perfect in order to try. As you keep practicing, you will only continue to improve your flexibility.

Yoga For Stress Relief: Poses and Practices to Try

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woman doing yoga pose next to trees

Feeling overwhelmed by stress? Yoga can be your oasis of calm in the midst of chaos. Whether you’re a beginner or have limited experience with yoga, these simple poses and practices can help you find stress relief and restore balance to your mind and body.

4 Yoga Poses For Stress Relief

Child’s Pose (Balasana)

Start in a kneeling position, then gently lower your torso down, resting your forehead on the mat or a pillow. Breathe deeply and allow yourself to surrender to the pose, releasing tension from your back, neck, and shoulders.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Begin on all fours, aligning your wrists under your shoulders and your knees under your hips. Inhale, arch your back, lift your gaze, and let your belly drop towards the mat (Cow Pose). Exhale, round your spine, tuck your chin, and draw your belly in towards your spine (Cat Pose). Repeat this flow several times, syncing your breath with your movements.

Standing Forward Bend (Uttanasana)

Stand with your feet hip-width apart, gently fold forward from your hips, and allow your upper body to hang loose. Bend your knees as much as needed to release tension in your hamstrings. Feel the gentle stretch in your back and let gravity pull your head towards the ground.

Legs-Up-The-Wall Pose (Viparita Karani)

Find a wall and sit sideways next to it. Lie down on your back and swing your legs up against the wall, forming a 90-degree angle. Relax your arms by your sides and close your eyes. Stay in this pose for several minutes, focusing on deep, slow breaths.

Conclusion

To enhance your yoga practice for stress relief, incorporate mindfulness and meditation techniques. Pay attention to your breath, allowing it to guide you into a state of relaxation. Practice gratitude by reflecting on positive aspects of your life. And remember to listen to your body, modifying poses as necessary to suit your comfort level.

By dedicating a few minutes each day to these yoga poses and practices, you can cultivate a sense of calm and find relief from stress. So roll out your mat, take a deep breath, and let yoga be your sanctuary in the midst of life’s demands.

How Often Should You Be Doing Yoga?

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group of women lying on yoga matt under blue sky

Many people who start taking yoga classes find that they really enjoy the practice and want to incorporate it more into their daily lives. It provides deep relaxation and is an amazing way to stay fit and healthy. But how often should you really be doing yoga? Some people do yoga every single day, but as a beginner, you want to make sure you don’t over-exert yourself.

As a virtual reality fitness and yoga instructor, Nicole Brar teaches all branches of yoga, including hatha, bhakti, jana and hot yoga. Read on to learn more about how often you should be practicing yoga each week.

How often you should practice yoga depends on the style of yoga and your current fitness level. If you are new to yoga, you may be surprised at just how much it works out your muscles. Beginners may find that they can only do one session a week at first and slowly add in more sessions throughout the week.

It also depends on what other physical activities you do outside of yoga. If you are really active at the gym, you probably don’t need to do really intense yoga sessions every day.

Some styles of yoga are more physically demanding than others. It is perfectly fine to do yoga every day if you want to. Just make sure that one or two days a week is more relaxed. Yoga is all about listening to your body, so don’t push yourself harder than you can handle. Yes, yoga can be a really intense workout, but it doesn’t have to be all the time. It’s also about meditation and relaxation.