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PADMASANA

Also known as the "Lotus Position", Padmasana is likely the most easily recognized of any Yoga asana.  Remembering that most things that appear simple are usually not also "easy", the Lotus Position is one that should be practiced and improved on over time.  Don't expect too much of yourself when you first start out! 

Instructions:

Sit on your mat, spine erect.  Fully stretch both legs together out in front of you.  Bend the toes forward.  Keep hands by your side, with the palms touching the floor and fingers pointing forward.  Bend the right leg at the knee and place the right foot on the left thigh.  Then bend the left leg at the knee and place the left foot on the right thigh. 

Make sure that your head, neck and spine are in alignment and you feel as though you are sitting very straight.  Place the right hand on the right knee and the left hand on the left knee, with your palms touching knees.  Stay in this position for 2 to 3 minutes.  Slowly and carefully come back to sitting erect, legs stretched out in front of you. 

Beginner Level: 

You can start with 30 seconds and increase the time, gradually and comfortably. 

Intermediate/Advanced Level: 

Continue to work on form and discipline, both physically and mentally.  Padmasana can be maintained for as long as you wish, especially in meditation practices. 

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 YIN YANG

Maintaining a balance of energies within yourself is essential to healthy living.  

Yin, or feminine energy, is related to the emotional, nurturing side of human nature.  Bending and yielding are Yin responses.  

Yang, or masculine energy, is related to action and authority, and relies on rational, strategic principles.  Standing firm and taking charge are Yang responses.  

When we apply these two opposite approaches to life, aiming to keep an equal amount of both in our daily decision making, we arrive at a pleasant state of temperate thinking - also known as Chi.  

PACE MAI COMINCIARE IN NOSTRO CUORE Italian (Peace On Earth Begins In Our Own Hearts)

"Los ángeles están escuchando siempre"

Spanish (Angels are always listening)

Recherche la paix.....

Few things can raise your spirits like finding quiet time to relax and decompress.  

Learning to let go of the day to day stress by bringing down time into your life everyday is a simple task, but not always a convenient one.  

Too many times women allow the call of duty and obligation to be so loud that it overpowers everything else in their lives.  

I'm asking  you to reserve a small amount of time to press the mute button.  

My yoga certification through Expert Rating is a very special one to me.  Not only is the certifying school well recognized, but it is also located in India, the birthplace of yoga.  Officially, my standing as a yoga instructor is at "expert level", a higher designation.  

Yoga is far more than merely a list of asanas (poses).  It is about bringing peace to your life through your thoughts and actions.  It also extends to what you  allow your body to consume, both physically and mentally.  

A woman does not have to actively practice yoga as a form of physical exercise to include the centuries old practice of meditating as part of her strategy to decompress.  

Simply sit in a quiet area or, if that's not entirely possible, create quiet by using headphones and soft music or tranquil sounds of nature cds.  Take deep breaths, a series of three very deep and then three softer, alternately.  When you feel the relaxation extend to both your mind and body, begin to focus on something pleasant.  A beach scene.  A meadow alive with flowers.  Birds flying near trees in a park.  Imagine  yourself walking in that place, alone and with no agenda.  Take in what's around you as you go along, feeling utterly content.  

Stay in that visual place for as long as you like - or as long as you can.  A minimum of 15 minutes is recommended, but if you can only manage 5 minutes that will still be very helpful to you.  

Make this a part of your day. Just like brewing the coffee or hopping into the shower.  

Your mind is what generates your thoughts.  And thoughts are what make your life.  Take time for a mental break.  It will do you a world of good.  

Namaste!

"Sempre se appresse para voce."

Portugese (Always make time for yourself)

For more in-depth articles about Yoga written by me, visit the BellaOnline Yoga Site:  

 Nancy Welker, BellaOnline Yoga Editor