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Reach Anatomical Perfection With Iyengar Yoga Practice

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Today Iyengar yoga is considered one of the world’s most popular kinds of yoga. It is practiced not only in India but also in other countries. And there are reasons for that.

Iyengar yoga is an amazing tool to give your body anatomical perfection, get rid of emotional and physical stress, improve health, prolong youth and beauty.

The founder of the teaching is Bellur Krishnamachar Sundarārāja Iyengar (better known as B.K.S. Iyengar) who did everything to enable everyone to practice yoga, regardless of the level of physical shape, age, gender, flexibility and plasticity of the body.

In this article, we will share with you what Iyengar yoga is, what its features and benefits are.

What Is Iyengar Yoga?

Iyengar yoga is a kind of Hatha yoga, which, however, has many fundamental differences from the basic teaching. The main feature of this kind of yoga is a long and careful alignment of the asanas.

The performance of the asana is static. A practitioner “freezes” in a pose, continuing to work continuously on taking the most correct position for this pose. The performance of each asana in the teachings of Iyengar is subject to strict rules. Moreover, the asanas should be performed in a specific sequence.

The uniqueness of Iyengar yoga is an individual approach to each practitioner. Exercises are selected individually, depending on the state of health, the level of physical shape, body characteristics, the endurance of each practitioner.

Therefore, this kind of yoga can be recommended to both beginners and advanced yoga practitioners.

In his teaching, Iyengar developed a system of exercises using different props, which is especially important for beginners, as well as for people with health problems.

Iyengar yoga practitioners usually use such props as:

  • Belts;
  • Blocks;
  • Straps;
  • Blankets.
  • Bolsters;
  • Pillows;
  • Chairs

The use of these props reduces the load on the muscles or joints, helping to build the correct posture.

This type of yoga is suitable for anybody, even for the elderly and people with health problems.

Regular Iyengar yoga classes often give a therapeutic effect – help to treat joints problems and the musculoskeletal system diseases.

Iyengar Yoga Features

Iyengar yoga practice image
  1. The main tools of Iyengar yoga practice are asanas and pranayamas. One of the distinguishing features of this type of yoga is that asanas are performed statically. That is, when taking a certain pose, it is maintained for a long time, during which a practitioner seems to freeze. Ligaments, muscles and all internal organs undergo therapeutic effects of asanas.
  2. Asanas should be performed strictly according to the rules and in a certain sequence. This is the only way to achieve the proper healing effect.
  3. Iyengar yoga is suitable for both beginners and those who have a yoga practice experience. The uniqueness of this yoga style is that depending on the level of training, health and individual characteristics of a practitioner, suitable asanas are selected for him or her. Even people with a low level of flexibility and physical endurance can start classes, gradually increasing the load.
  4. Iyengar yoga has 200 asanas. Each of them was personally tested by the founder of this yoga style.
  5. Since everyone has different degrees of training, individual physiological characteristics, and some even have health problems, Iyengar suggested using different props. Pillows, chairs, blankets, belts and other tools allow you to give the body the optimal position for performing asanas.
  6. In practice, a special place is given to yoga healing therapy. Iyengar yoga can help alleviate the condition of the practitioner with colds, colitis, gastritis, problems with the musculoskeletal system (various deformities of the spine, stoop) and other diseases. B.K.S. Iyengar tested the effectiveness of this method of healing on himself. Asanas helped Iyengar to get rid of his own diseases. Therefore he believed that yoga it the true path to health.
  7. In this yoga style, attention should be paid not only to asanas and pranayamas but also to the study of the philosophy and moral and ethical principles of the teaching. To achieve these goals, to cure diseases, to get rid of negative emotions, it is necessary to change your worldview, rethink your system of values and views.
  8. Another unique feature of Iyengar yoga is the development of a separate program exclusively for women. Due to the fact that the female body has unique physiological characteristics, and the emotional sphere of women is more sensitive than men, the Iyengar program for women is based on a special asana complex. By practicing these special asanas, a woman will learn to listen to her inner feelings and desires. In addition, she will be able to preserve the youth of her body and skin as long as possible.
  9. This yoga style pays special attention to inverted poses.
  10. Iyengar yoga uniforms relaxation and stretching of the body during staying in asana.
  11. During yoga class, the yoga teacher usually provides a detailed explanation of each asana.

The above-mentioned features of Iyengar yoga speak about the individual approach to each individual person during the classes, which makes this practice, in comparison to others, more accessible.

What Are Iyengar Yoga Benefits?

Bikram yoga benefits image

Compared to classical yoga, Iyengar yoga has some advantages. One of the most important is that this type of yoga allows you to quickly achieve the correct performance of asanas (thanks to the props), relieving excessive stress from the body.

Other benefits of Iyengar yoga relate mainly to the effects on the human body, among them such as:

  • wellbeing;
  • strengthening the musculoskeletal system;
  • the improvement in cardiac performance;
  • normalization of the nervous system;
  • strengthening of immunity;
  • getting rid of back pain and other muscle aches;
  • stabilization of a hormonal level;
  • increase of endurance, concentration, flexibility.

In addition to the above, this type of yoga increases stress resistance and helps to eliminate bad habits.

Iyengar Yoga Levels Of Difficulty

Depending on how experienced a practitioner is, this type of yoga uses different programs with appropriate levels of difficulty:

Introduction Level

This level is designed for beginners. Practitioners learn to practice relaxation, asanas in a sitting and standing position. The introduction level prepares practitioners for the inverted poses.

Basic Level

This level includes a more thorough practice of asanas in sitting and standing positions and also inverted poses. Then there is a transition to more complex exercises – headstand and shoulders stand. Practitioners prepare for the practice of pranayama.

Intensive Level

The most difficult asanas and pranayama are performed on this level.

Meditation Technique

According to the Iyengar method, a conscious approach to the world around us is continuous meditation. This means that entering into a meditative state you need to live in it constantly. Exactly the same approach applies to Iyengar yoga. According to Iyengar, meditation is not the end of all asanas, it accompanies all asanas, helping to free the mind during the yoga practice and through the purity of consciousness to achieve awareness.

Iyengar Yoga For Women

Yoni Yoga Image

There is a separate school of Iyengar yoga for women. Its author is B.K.S. Iyengar’s daughter – Geeta S. Iyengar. Since her childhood, she attended yoga classes, conducted by her father, and was well versed in both theory and practice.

Geeta Iyengar identified important cycles in a woman’s life, such as:

  • puberty;
  • menstruations;
  • pregnancy;
  • menopause.

In accordance with these periods, she selected special asanas for yoga practice.

There is an assumption that too intense yoga classes due to the impact of yoga practice on the hormonal background lead a woman to early menopause. For this reason, Geeta Iyengar advised practicing yoga gradually, without overloading. Also, she found it necessary to choose the right asanas in special periods, such as conception or pregnancy. She said that some asanas can prevent conception or can even cause a miscarriage.

The Bottom Line

Due to the fact that Iyengar yoga is available to almost everyone without restrictions, it is currently one of the most popular types of yoga in the world. Iyengar yoga classes are a great opportunity to develop physical endurance, improve your body, develop coordination and flexibility. A very important result of Iyengar yoga practice is getting rid of various negative emotions, depression, and anxiety. As a result, mental balance and positive emotions are acquired.


Yoga

How To Change The Perception Of Your Body With Yoga

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Change Your Perception Of Your Body Image

The sad fact is that about 95 percent of women and 30 percent of men have issues about the way their bodies look. We, modern humans, have a very unstable perception of our bodies: from showing off our over sexual images on social media to absolute body-hate and not wanting to see ourselves in the mirror. We quickly go from one polarity to another, however, both of them have nothing to do with self-love. If your perception of your body is dependent on how much you weigh or if your muscles are toned enough, then you are most likely a prisoner of a delusional self-image made by society norms and standards.

The unhealthy tendency of modern people is that we all struggle with bad body image from time to time. Our relationship with our bodies and ourselves is always changing depending on the situation or circumstance. It takes constant awareness, mindfulness, and willingness to create a balanced and harmonious relationship with our bodies. But, unfortunately, most of us are too busy with self-hate and self-pity that we can’t hear what our bodies are trying to tell us.

Ancient traditions and mindfulness practices offer us practical ways to stabilize our relationship with our bodies. And one of them is yoga. In this article, we want to share with you how yoga practice can change your perception of your body and create a healthy and harmonious relationship with it!

4 Ways Yoga Can Positively Affect Your Body Image

Now let’s take a deeper look at what 4 solutions yoga offers you to change your perception of your body.

#1: Mindfulness through movement

yoga self love image

Yoga helps us create a good relationship with our bodies through movement.

In yoga, we do not try to prove anything to ourselves or to others. Rather, performing each asana is our personal way of cultivating harmony. Every time we face the challenge of new asanas, patiently endure discomfort, and respect all our bodily and emotional experiences, we express gratitude to our body.

When performing asanas, pay attention to how much your body can do – how it allows you to twist, stretch, balance, and bend. Notice all the different parts of the body that make this or that asana possible and thank them. In this way, you can cultivate awareness of the power of your body, and, as a result, change your perception of your body.

#2: Mindfulness through positive self-talk

yoga positive self talk image

One of the best lessons yoga teaches us is to focus on our opportunities instead of limitations.

It’s always so easy to get influenced by our negative self-image, to see that there is always something wrong with us, judge our bodies, and compare them with others’. Such negativity makes us rigid and stifles our natural playfulness.

Yoga can help us let go of the habit of negative self-talk and self-judgment.

Next time you practice yoga, pay attention to how you talk to yourself and to your body. Listen to your inner talk. Are you criticizing yourself for not being flexible enough? Are you comparing your yoga skills to others? Learn to talk to yourself in a caring positive way. Only use positive and compassionate words in your self-talk. Develop the skill of practicing yoga joyfully and cheerfully, and not with judgment and perfectionism. Remember – yoga is not just the asanas but also your inner growth and the self-realization that is happening during your practice.

#3: Mindfulness through observation

yoga mindfulness practice image

It is impossible to establish a good relationship with your body if you do not break out of the vicious circle of judgment and self-criticism. In order to let go of these negative habits yoga suggests us to take an observer’s position.

The observer’s position is neutral. You observe your practice, your life, your body without judging it – whether it’s good or bad. You observe but don’t shape the result of your observation into the form of opinion.

When you practice yoga, just notice everything that you feel – your breathing, the way different parts of your body touch the floor, the sensations in your muscles, the thoughts rushing through your head. Just notice everything without judging. As you get used to practicing this way, you will notice that you have become more aware of your body’s capabilities, as well as its unique qualities. And there is no need of judgement or opinion – whether it’s good or bad, it is rather a neutral state of noticing the results of your observation.

#4: Focus on the present moment

yoga changes body perception image

Yoga is the best practice to cultivate presence.

When we think negatively about our bodies, we are not present in the moment. We are mentally transported to the past or future by comparing ourselves to how we used to look in the past or how we want to look in the future. As a result, we never appreciate and love the bodies we have this very moment. You are taking your focus away from the body that needs to be loved NOW, that needs to be appreciated NOW, and needs to be noticed and accepted NOW! However, it’s never good enough in the present moment.

We have high expectations of how our bodies have to look in order for us to love ourselves. This is how pressure and stress get created. And the most dangerous thing about this mindset is that our bodies can feel what we think of them. They feel our hate, our stress, our high expectations. And often, these negative emotions create such a big pressure in our bodies that they start to get sick.

Moreover, our feelings of shame and guilt lead to a loss of connection with the present moment, and it becomes even more difficult for us to feel confident about our bodies.

Through breathing exercises and yoga asanas, we learn to be “here and now” – and this is an important factor in order to reduce anxiety and negative thoughts.

Our breath connects us to the present moment. So take a little time to just sit and observe it. Observe how your breathing affects your ability to balance and twist. Observe how conscious breathing changes how you talk to yourself and how you perceive your body. With every exhale let go of negative self-image. With every inhale, fill your body in with self-love and positivity.

The Bottom Line

Mindful movement, self-talk, observation, and focusing on the present moment are four keys that you can use to change your perception of your body towards a positive self-image, self-love, self-acceptance, and awareness. If you start using mindfulness during your yoga practice, very soon you will notice that you are becoming more mindful in your everyday life. You will become more mindful in your self-talk which will help you to create a positive self-image and more confidence in life.


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5 Simple Mudras For Anxiety And Fear

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Negative emotions are hard to avoid especially during uncertain times and crisis situations. If we don’t know how to deal with them they become pretty destructive and may bring unpleasant circumstances such as exhaustion and even physical illness. Anxiety and fear are the most common emotions that we feel during difficult times. But what if I told you that relief from these emotions is right at your fingertips? Yes, you read it right! In this article, I will share with you 5 simple yet effective mudras for anxiety and fear that will help you to find inner harmony, to get rid of the obsessive feelings, and even heal emotional pain.

Read on!

Fear And Anxiety As Energy Disorders

Almost everyone on this planet is sometimes accompanied by an uncomfortable feeling of anxiety and/or an incomprehensible fear of something. If these are momentary emotions, they pass quickly and do not cause much harm. But if such emotions are kept in the head steadily, regularly spoil your mood, and exhaust you, then they become a problem. There can be different reasons for that. However, most often the problem is related to your chakras – most likely, either Manipura or Sahasrara. Let’s dive a little deeper into this!

Manipura (Solar Plexus) Chakra

It is responsible for will power, personal power, motivation, and inner potential.

Manipura is mainly Associated with the digestive system: the stomach, gastrointestinal tract, small intestine, but also with the upper part of the kidneys, adrenal glands, liver, spleen, and spine at the level of the Manipura chakra itself.

Solar Plexus chakra is connected to ring finger and middle finger.

Sahasrara (Crown) Chakra

It is responsible for our connection with the Universe, God, the Higher consciousness. Therefore, when we feel fear it is an indication of the disconnection with the Divine. You see, when we are connected with God, we feel so aligned with our Divine nature that we cannot feel any negative emotions, especially anxiety and fear. What do you have to worry about if the Universe has your back? What do you have to be afraid of if God is surrounding you with His presence?

That is why when we feel anxiety and fear we should focus on reconnecting with the Divine.

The Crown chakra is directly connected with the head, and when there is an imbalance in the Sahasrara chakra, you may experience psychosis and headaches. When the disconnection is very big, people may even have epilepsy and experience the excessive use of psychoactive substances.

Sahasrara is connected to the thumb. Also, it has a connection to the center of the palm.

What Is Mudra?

“Mudra” can be translated as “seal”, “mark”, or “gesture”.

Mudras are symbolic gestures often practiced with the hands and fingers.

Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy, and eliminate “breakdowns” in diseased organs.

How to Choose the Right Mudra for Anxiety And Fear?

To understand what mudra will help you, you should be clear about what emotion you’re dealing with and what caused it. Then read the description of the mudras below and determine the most suitable ones for yourself. Note that each mudra has a specific orientation, so study it in detail before performing the gesture as a therapeutic method. Usually, people use 3-5 mudras, each of which should take 7-10 minutes to complete.

5 Mudras For Anxiety And Fear

#1 Abhaya Mudra

Abhaya mudra image

This mudra is also called “a gesture of fearlessness”. It helps to acquire fearlessness, self-confidence, and find inner strength. This mudra strengthens the psyche and helps to take a stable position in life. It represents protection, peace, and the dispelling of fear

The Abhaya mudra encourages the acquisition of inner strength. The gesture symbolizes patronage and benevolence and does not promise the appearance of aggression in a person. On the contrary, it becomes stronger in order to help the weaker ones.

How to perform Abhaya mudra:

  1. Bend your right arm at the elbow and position it so that the palm is parallel to the chest.
  2. Turn the palm outward from yourself, straighten the fingers so that they look up.
  3. Stick out your thumb so that it goes a little apart from the others.

You can perform mudra with one hand or both. You need to keep your hand in the air, do not lower your palm and do not raise it too high.

#2 Shield of Shambhala

Shield of Shambhala Mudra Image

This mudra effectively protects from negative energies and helps to recover your strength. It can also provide vitality, create a calming effect, and bring inner peace.

Shambhala is a legendary country. It is inhabited by enlightened beings. It is connected to the Highest principle, and therefore inaccessible to the forces of evil. If you feel unprotected or oppressed by others, this mudra is designed for you.

How to perform the Shield of Shambhala Mudra?

The hand positions are reversed according the gender.

For women:

  1. Clenched your right hand into a fist and hold your palm facing down, against the Solar Plexus area.
  2. Press your left palm against the right fist. The open palm should always face upwards.

This position is held for five to twenty minutes and used in conjunction with conscious breathing.

For men:

Clench your left hand into a fist and press against the right palm, remembering to hold the hands in the same area.

#3 Anjali Mudra

Anjali Mudra Image

Anjali means “offering,” and in India, this mudra is often accompanied by the word “namaste.”

Without a doubt, Anjali mudra is known to almost everyone, but not everyone knows the true purpose of this gesture.

Anjali mudra helps to find balance, restore harmony, and create energy balance in the body. It also gives a sense of peace and calmness.

If you need to collect your thoughts, Anjali mudra can also provide invaluable help. Also, this position of the hands indicates respect for the surrounding creatures and unity with them. It is considered a greeting.

How to perform Anjali mudra?

  1. Place both hands at the level of the Anahata (Heart) chakra.
  2. Put your hands together so that each finger adjoins the corresponding one on the opposite hand.
  3. Tilt your head slightly and say “Namaste”.

#4 Ardhapataka mudra

Ardhapataka mudra image

Ardhapataka means ‘half-flag’.

The ardhapataka mudra eliminates the hassles due to the opening of the energy centers throughout the body and releases inner energy.

This mudra represents the banks of a flowing river upon which the bridge between spiritual and material can be build.

Through an open palm, the energy flows can be directed to the world, which will supply you with life forces from the outside upon your return. Due to this exchange of energy, you can get rid of your problems, worries, and fears.

How to perform Ardhapataka mudra:

Hold your palms flat. Then bend your ring and pinkie fingers inward while extending your index and pointer fingers. 

#5 Varada mudra

Varada mudra image

This mudra symbolizes the dispensing of boons. It helps to get rid of guilt, tension, toxic emotions, such as anger, resentment, or envy. Also, this gesture helps to clarify thoughts, it gives ease, allowing you to get rid of dissatisfaction with yourself. If you are frustrated with people, Varada mudra can help you understand and forgive them, helping you develop compassion.

How to perform Varada mudra:

  1. Come to a stable sitting posture with an upright spine.
  2. Rest your hands on your knees.
  3. Turn the left palm to face forward and point the left fingers downwards.

Hold Varada Mudra for as long as it feels comfortable, throughout a meditation.

How and when to practice mudras for anxiety and fear?

Find a quiet, deserted place where no one will disturb or distract you.

The most suitable position for concentration is the Lotus position. If this position is uncomfortable for you, then you can take any other sitting position, you can even squat or sit on a chair.

The neck should be shifted slightly back.

In whatever position you are sitting, the main point is a straight back. Try not to slouch.

The optimal time for mudra practice is in the morning, immediately after waking up, and in the evening, before going to bed.

It is very good to chant mantras when performing mudras. Mantra chanting helps to concentrate and calm the nervous system.

The Bottom Line

Mudras for anxiety and fear are designed to lower your stress level and provide the support you are looking for during difficult and uncertain times. By making these mudras for anxiety and fear a part of your daily routine, you will increase your energy level and feel more confident, centered, and protected.

Remember that inner peace creates outer peace. Therefore, by performing mindfulness we are creating a peaceful space not just for ourselves but also for those around us.


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Yoga Practice At Home: 6 Simple Tips For Quarantine Time

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Quarantine may lock us down at home but don’t let it lock down your yoga practice. Take your yoga journey to the next level by performing yoga practice at home! Though it may seem like you miss your morning yoga classes in a cozy yoga studio environment, yoga practice at home can actually be very beneficial and reveal a new angle of your practice.

In this article, we will share with you 6 simple tips on how to start your yoga practice at home!

6 Tips For Your Yoga Practice at Home

Tip #1: Find the Right Place

home yoga image

First of all, you need to decide where it would be most comfortable for you to practice. Look for a clean, bright, spacious room where no one will disturb you. If the weather is nice and you’re lucky to have a backyard – that would be a great outdoor option for your yoga practice. The patio also can be turned into a home yoga studio.

But even if you don’t have a separate room to arrange for your home yoga studio don’t let it stop you! You can always do your practice in the bedroom or even in the living room. Just make sure nobody will distract you from your practice!

Tip #2: Use the Tools

asana practice at home image

In yoga studios, the shelves are full of specialized tools. But it is not necessary to purchase all that equipment. All the tools are easy to replace among household items.

The books can be turned into blocks, the belt – into a strap, the blanket – into a platform for Salamba Sarvangasana, etc. A regular carpet or thin blanket can be used as a yoga mat. Experiment and you will see that you have all the tools you need for a yoga practice at home.

Tip #3: Choose the Right Time

quarantine yoga routine image

When did you usually go to your yoga classes? Are you a morning or evening yogi? If you used to go to morning yoga classes then choose the morning hours for your home yoga practice. And if you usually attended evening classes then do your yoga practice after you’re done with your work. Try to adjust your quarantine routine in a way that your yoga classes are set up at the same time as you used to do at the yoga studio. Then it will be easier for you to get more organized and not to skip your yoga time.

Tip #4: Don’t Set Up Unrealistic Goals

Yoga for moms with kids image

The biggest challenge for home yoga practice is that you can be easily distracted. Once you decide to do yoga your mind will come up with billions of tasks you need to do before you start. “Did I feed my cat? Do my children need help with homework? Did I turn off the stove?” Therefore don’t set yourself the goal of practicing yoga for a full 2 hours or for a specific time. Start with 5-7 minutes of yoga instead! Then you can increase the time but only if you feel you can do it.

It’s much easier to convince your mind for a 7 minutes yoga practice than for an hour of yoga. Once you start, play with the situation – you can stop anytime!

Tip #5: Choose the Level of Difficulty

Easy to perform asanas for home yoga practice image

It’s best to leave the advanced asanas for the yoga studio. Why? You see, in the yoga studio, safety is monitored by the yoga instructor. However, when we are performing yoga practice at home, we tend to skip the preparation stages, overdo it, and can cause harm to the body. Unfortunately, it’s very easy to get injuries during your home yoga practice. Therefore, it’s better to start with simple asanas that you are confident of doing. Do it without haste, watch your body and do not push yourself too hard.

Tip #6: Use Yoga Apps!

yoga app image

What a wonderful era we live in! We can easily create a virtual yoga studio right in our living room by simply using a yoga app. There are tons of options out there! And you can choose the one that is right for you! Here are some easy-to-use yoga apps.

Glo

Glo is one of the top-ranked yoga apps that offers over 3,700 classes. It includes yoga, pilates, and meditation classes led by nearly 50 different teachers. All you need to do is to sign up and then this app will open the doors to tons of classes for you to try! You can easily do a search for what you’re looking for by using specific filters such as level, duration, required props and more.

Asana Rebel

Asana Rebel is one of the most popular yoga apps out there. It offers not just yoga classes but also guided meditations, high-intensity workouts, and other challenges and content within the app.

Alo Moves

This is the app you want to use if you’re looking for a true yoga studio experience! Alo Moves has a library of over 1,500 classes. It offers you yoga flows, meditations, sound baths, as well as other types of fitness, such as Pilates.

Down Dog

Do you feel like you may get bored doing the same class over and over? Well, with the Down Dog yoga app, you’ll never do the same class twice! This app can literally configure over 300,000 different workouts for you. You can customize such practice options as the length, type of music, speed, instructor, and more!

Down Dog app is free during the COVID-19 outbreak!

Gaia

This app focuses on merging mindfulness and spirituality with your yoga practice. Gaia app video library includes over 8,000 workouts, so you will always find what suits you best!

Grokker

If you love yoga but also like to switch up your workouts with HIIT, pilates, and more, then Grokker app is designed for you! This app has thousands of fitness videos! You can manage your practice by using filters that let you choose your intensity, duration, and equipment desired. It also allows you to schedule videos for future workouts and track what you’ve already accomplished. Moreover, it offers videos on healthy cooking and other self-help topics creating a true holistic well-being experience.

Grokker app is free during the COVID-19 outbreak!

The Bottom Line

It is essential to keep practicing yoga during the quarantine time! Make yoga practice at home a part of your daily routine. Iyengar is known to say that the most difficult asana is unfolding the mat. And we couldn’t agree more! Once you unfold your mat, the practice will flow smoothly and you will not want to stop that flow. So take this step and you will be surprised how quickly your yoga practice at home will be something you can’t imagine your daily routine without.


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