YOU ARE NOT
ALONE IN YOUR
What can we do for your addiction?
The best idea and the best expression of it amount to nothing without action to back them up.
Fear of failure often holds people back from taking action at the right time. Failing is actually a good thing because it gives you an opportunity to learn from your mistakes. It allows for improvements over your past actions. Do not let fear of a relapse prevent you from entering the world of recovery.
The past is not always an indication of your future. Do not engross yourself in grief and shame over past deeds. Forgive yourself and move on.
How can you help yourself?
Take an appointment
Read our articles
How to relax the mind? You worry about work, money, health, partner, children … do you want me to continue the list? Yes, there are tons of things to worry about at any given moment. How many times does it happen to you that in a moment of idleness, the mind should be “free and quiet,” what fills it instead of just worries? You will soon learn some quick techniques to relax your mind and have it calmer.
Worry can be useful if it is aimed at solving problems, but it is of no use when it has the sole function of making you unhappy or interfering with your daily life. The standard psychological methods of how to relax and deal with everyday worry are quite simple. Be careful because they are simple and relatively well known does not mean that you do not need to use them from time to time. So let’s see how to make your mind calm and learn what it means to relax mentally!
1. How to Relax Your Mind: Awareness for a Quiet Mind
This is the step many people skip. Because? Because they think they already know the answer. They probably think they know exactly what makes them anxious.
But sometimes, the situations, physical signs, and emotions that accompany anxiety aren’t as obvious as you might think. So, try to keep some sort of ‘Anxiety Diary,’ real or virtual. Does it indicate when you are feeling anxious and what are the physical signs of anxiety you notice?
This phase alone is sometimes enough to help people stem their anxiety. Never stop repeating it, especially for what concerns habits: “the awareness of me is the first step to change.” To train mindfulness, you can consult these easy mindfulness exercises.
2. One of the ways to relax is good breathing
Suppose you have been following PsychoSocial. For some time, you will have already read articles on how to treat anxiety also means practicing breathing.
You have to take conscious control of your breathing to send a message to the mind. So when you are anxious and find yourself breathing fast, try transforming it into a relaxed, slower, and deeper breathing. You can count slowly as you inhale and exhale and keep a hand on your belly to feel the movement of your breath.
Also, adopting any body position associated with being relaxed (although lying down just before giving a speech in public may not be very comfortable!). Relax the muscles, force an open attitude to the world (extend your arms, hint a smile, wink, or turn your face upwards).
3. Relax your mind and body
Relax your mind and body with calming and relaxing thoughts. On the other hand, there is always someone who tells you, in a stressful moment: “Think of something relaxing, don’t get upset!”. And you would like to answer him: “eh sure, how can I think now of something relaxing, that in a minute I gave a speech in front of the nation?”
The key is to get your calming thoughts ready early. It could be as simple as “Calm down!” But it has to be something you think is much more effective for you. It’s about finding the words or thoughts that you feel are relaxing for you.
Personally, when I’m under stress, I try to visualize myself sitting on a rock, contemplating the lush nature and greenery that surrounds me.
The more you know how to build relaxing details in your mind in detail, the more effective they will be if necessary. Try it, maybe do it before an important question or during an exhibition you particularly care about, you will see that you will need it.
4. How to relax mentally? By increasing activity
So how do you go about relaxing mentally? Strange as it may seem, the answer to anxiety is to do more activity. We tend to think that a state of stress must be controlled at all costs with relaxation, but this is not always true.
When you are not busy, the mind wanders, and it can take the direction of negative thoughts, so finding something to do can be a good alternative to worries.
The problem is that the states of anxiety block the propensity to do distraction activities … Nice paradox, right?
One answer may be to have a list of activities they like to do, ready in advance. When anxiety strikes in a moment of inactivity, it is time to do something to occupy the mind.
Try to have things that are easy to do on your list. For example, you might choose to go for a nice walk.
5. Anxiety, quiet mind, and sleep
Often when you are anxious, you have trouble sleeping. Sometimes when you feel anxious, there is nothing worse than being in bed, in the dark, with your negative thoughts occupying your attention.
Thus a vicious circle is established whereby: you do not sleep because you are agitated by various anxieties and worries and you get more anxiety because you can no longer have a restful sleep! Surely with such a routine, the quiet mind can be forgotten. Breaking this cycle can be difficult, but you need to get back to good sleep habits as soon as possible.
You may also like to read, Ardha dhanurasana, or bow pose for meditation
Postures that involve bending the back must be approached with care. The spine is involved, and a bad movement can generate the aches and pains that we precisely seek to avoid. A good option to start exploring this type of posture is the well-known Cobra Pose or Bhujangasana pose in its original name.
The posture gets its name from being assimilated to the posture that cobras adopt when feeling threatened or irritated. This type of snake is characterized by having the ability to raise its head and deploy a kind of “hood” by way of intimidation.
In this article, we will tell you how to perform this Bhujangasana posture, with all the tips and advice that will help you obtain all its benefits and strengthen your back for more complex asanas.
What is Bhujangasana pose?
Like many other poses, Bhujangasana can seem straightforward. However, several factors must be considered if we seek to carry it out in a way that really brings us all its benefits.
As we mentioned when talking about yoga poses, a very common mistake is trying to tackle an asana by force, seeking at all costs to “go further.” In the seated clamp, this is a forward bend. Bhujangasana presents the opposite flexion of the spine, backward, but the same challenge: be patient. You don’t want to get to the final form overnight. Don’t seek to go further than your body allows. Focus on taking care of the key points of the posture and also on aligning the body correctly, and the rest will come in time.
With the regular and constant practice of the cobra pose, you will achieve more flexibility and strength in your back, which is vital for the performance of many asanas and for taking care of your posture in everyday life.
Also, Bhujangasana promotes the opening of the chest. On a physical level, it helps to alleviate respiratory problems since it generates openings in the lungs and, therefore fuller breathing. When it comes to the mind, taking a moment a day to perform the cobra pose will help relieve symptoms of stress, fatigue, anxiety, and even depression.
Bhujangasana Step by Step
- Lie face down on your mat.
- Stretch your legs. The toes point backward and the adductor muscles seek to rotate inwards, without the heels pointing upwards.
- Place your hands under the shoulders, with your fingers wide open. Plant your palms well. Glue the elbows to the torso.
- With an inhale, begin to extend your arms to lift your chest off the floor.
- Lower your shoulders and seek to firm your shoulder blades on your upper back. Look for an opening in the chest, rising from the sternum, but do not push out from the ribs so as not to put stress on the lower back.
- In the final form of this asana, you can look up, but only if this does not cause any compression in the cervical area. If not, keep your gaze straight ahead.
- Hold the pose for 5-10 breaths.
- To come out of the pose, gently bend your arms with an exhale. It is a good idea to perform Balasana next.
- Strengthens the spine.
- It favors the elongation and opening of the chest, abdomen, and shoulders.
- Helps relieve symptoms of stress and fatigue.
- Stimulates the organs of the digestive system.
- Relieves problems associated with sciatica and asthma
Tips for beginners
In the beginning, it is important not to force the pose in an effort to reach its final form. Just climb as high as possible without creating tension. A good tip to ensure good form in bhujangasana is to perform it in stages: first, inhale, raise your chest and seek the opening of the chest and relaxation of the shoulders, but without helping with the hands. Repeat one more time, still without putting force on your hands, and try to look up. Just on a third inhalation, help yourself with your hands and gradually begin to extend your arms.
Be aware of your shoulders while posing bhujangasana. That the space between them and their ears is not compressed. The elbows should point back. Make sure they do not tend to the sides, as this is a very common mistake. Always keep your hips connected to the floor.
You may also like to read, Does meditation work for everyone?
In the morning, at noon or night? The truth is that, with a life full of activities and worries that we have, it is difficult to find a few minutes to sit down, relax a little and simply breathe, that is, meditate. What is the best time to meditate? The answer is very simple: the best time to meditate is when you have time and your occupations allow you space without interruptions. It is convenient for many people before the sun rises, at 5 or 6 AM, because the usual silence of that hour is added that the activities have not started yet. Other people find the ideal time for their meditation at night, once they have completed their routine tasks.
What is the best time to meditate?
According to experts, the best time to meditate is between 4 AM and 4 PM, since the Earth’s position in this period favors the balance between the pineal and pituitary glands when sitting up straight. Whatever time you decide to do it, the truth is that try to be constant, consistent and practice meditation at the same time every day.
Now, to meditate, you do not need any special equipment or an expert yogi, or an enlightened one. All you need is a few minutes (5, 10, 15 or more, the ones you can have their benefits) in which you can be with yourself without interruptions.
Sit in a comfortable position, either on a chair or the floor, but with your back straight and your chin parallel to the floor. You can place your hands in a prayer posture or simply put them on your knees. Become aware of your breathing and try to make it deep and slow. Close your eyes as far as a slit of light still seeps in and let your thoughts flow without framing any in particular. Remember that meditation is observing your thoughts without judging or acting or focusing.
Meditating in the morning will give you mental clarity to start your day and you will find that your ability to concentrate on performing your tasks improves. Meditating at night will give you an opportunity to relax, unwind, and recap your day before bed.
You should consider something very important: you do not need a special atmosphere with candles, or scents or special music. While these items can help you relax, they can also be distracting, especially in the first few days of your practice. The best thing is that you try different places and times of the day to meditate and find the one that makes you feel better. It will be the ideal time for your meditation.
Meditate first thing in the morning
For many people, meditation is part of the routine to start the day and it is the only time of day that they consider doing it, both because of the special atmosphere in the morning and because of timing.
One of the clearest benefits of meditating as soon as you wake up is that it sets the tone for the day. Meditation in these first hours allows you to eliminate pressure and stress for hours to come, preparing the mind to face the challenges that await.
For those who want to enter into meditation, want to establish the practice as a daily habit or simply find it difficult to find the space to do it, the morning is the best time. And of course, if you want to start the day with a mindset to face it, that is too!
Meditate at noon
Meditation can be a great tool to deal with small daily complications. Taking short breaks to meditate, especially at noon or in the middle of the workday (during the lunch break, for example), helps maintain calm even on the most stressful workdays.
On a physical level, meditation at this time will help you relax your muscles after several hours in front of a screen. In addition, it will increase your ability to concentrate, creativity or have an open mind to the ideas of colleagues and the tasks of the day.
Meditation at the end of work or in the afternoon
When you get home, meditating when the workday is over or in the evening is a favorite moment for many. The first reason is that it acts as a barrier between work and personal life, helping to leave the pressure of the office behind.
Meditation in the afternoon breaks the anxiety that has been generated during the day and allows you to enjoy the remaining hours with renewed motivation and energy.
This time is perfect for people who are very overwhelmed at work and who, in addition, begin to worry about the next day’s work in advance. If you need a reset to fully enjoy your personal life, try meditating when you get home from work.
Meditate before sleeping
This may come as a surprise, but bedtime is exactly the worst time of day to meditate. The reason? That meditation is the opposite of sleeping. Relaxing to get to sleep is the opposite of doing it to awaken consciousness and live more aware of what surrounds us.
For these reasons, at least one hour from going to bed, meditation should be separated by at least one hour, as it can generate confusion in our mind and conflict with sleep. Also, on a practical level, if we stop meditating for the last hour of the day, it is easier for us to skip it.
And you, have you already established your favorite time of day for meditation? Do you know when to meditate? If not yet, my advice is to try different times to see when it is most beneficial for you. In the same way, depending on the objective or the needs you are looking for, you can introduce meditations throughout the day.
In our modern world, surrounded by technology and with such a fast-paced lifestyle, we are constantly bombarded by external stimuli. This is as true for adults as it is for children. They are drawn into the maelstrom of tight schedules, and phones, tablets, and others always in their hands. Absorbed in this digital world, inner peace and spiritual connection are slipping from our hands. Meditation for children can be a great tool to help youngsters to meet again, build trust and esteem, and overcome their fears.
If we had to quickly answer this question, the first answer we can give is yes. All people can initiate themselves in the practice of meditation. There are no physical or biological impediments that prevent our predisposition to start. However, there are many factors that we recommend taking into account and that we invite you to know in this article.
Balasana, the Child’s posture, is one of the most elementary rest or relaxation asanas, it is one of the first postures that most instructors teach and you will probably find it in your classes.
Due to its simplicity and the physical benefits it brings, it is very common for it to be practiced in classes of activities other than yoga, such as dance, stretching, and even conscious gymnastics classes.
It is an extremely common asana, which can be done before or after any other posture. It is usually incorporated as a break between the more advanced series.
Balasana can be a welcome break for someone new to yoga, a relatively easy pose to adopt. For an advanced practitioner, it becomes possible to explore and deepen more and more, experiencing it with more awareness of the body, the breath and the very essence of the posture.
In many cases, this posture awakens a kind of physical and psychological memory of our childhood. That sense of peace and security is great for calming the mind, relaxing the body, and deepening breathing. In the long term, it will help create a general sense of calm and well-being, both on and off the mat.
Balsana and breathing
The Child’s posture causes the body to adopt a position in which the front of the rib cage is somewhat compressed. This creates a resistance to shallow and frontal breathing that most people have adopted as their daily breathing.
For many, practicing Balasana for the first time is being confronted with the need to breathe in a new and alien way. The pressure exerted in the front naturally causes a deeper breath to be sought, which helps to avoid the uncomfortable sensation generated by the distention of the abdomen in this position. Slowly, the air is drawn to areas other than the upper part of the lungs, exploring its full capacity.
Balasana Step by Step
- Kneel on the ground. Bring your big toes together and sit on your heels.
- Spread your knees hip-width apart.
- With an exhale, slowly bring your torso down so that it is between your thighs.
- Bring your forehead to the floor and place your arms at the sides of your body, palms up, and relax your shoulders so that they tend towards the ground. Feel the weight and gravity pull your upper back open.
- Because it is a resting pose, you can hold it from 30 seconds to a couple of minutes.
- To go up, stretch your torso forward and, with an inhale, return to the original position, feeling the tailbone press down.
Benefits of this pose
It is a gentle way to stretch and open the hips, thighs, and ankles.
Provides relief for people who are fatigued or under a lot of stress.
Increases blood circulation to the head.
Helps relax and calm both mind and body.
It is an excellent posture for practicing mindful breathing.
Tips for beginners
As we already said, the Child’s posture is a resting position, so it should be comfortable for him. The flexibility and anatomy of your body can make one variation or the other more comfortable, so feel free to experiment until you find the modification that works for you.
It is not recommended to perform this asana if you have knee or ankle injuries. Balasana can put a lot of pressure on the ankles and requires a great bend in the knees, so it is advisable to replace it with another resting asana.
If you have neck problems and your forehead does not rest comfortably on the floor, prop it up on your forearms or pillows or blocks.
If your buttocks do not come to rest your heels, it is advisable to place a pillow between them and your heels to rest in this pose.
If the posture is uncomfortable around the ankles or instep, you can roll up a blanket or towel and place it under your feet.
If your head or hips are not resting where they should be due to lack of flexibility, you can use a pillow to make the posture more comfortable. Balasana is excellent for progressively working flexibility. Over time, you will no longer need this modification.
Some people may experience the sensation of leaning forward, carrying too much weight towards the head. To fix this, you can extend your arms forward instead of holding them to your sides. This modification also makes the posture a bit more active and deepens the elongation of the back.
In general, many of the discomforts experienced in Balasana can be solved by widening the separation of the knees. This modification is ideal for pregnant women or people with a more prominent abdomen and those who experience a feeling of suffocation or claustrophobia with the knees more closed.
Bakasana or raven pose is one of the asanas preferred by us. It is a pose that requires moderate arm strength in its initial stage, and as it progresses, the arm strength will intensify. Many beginning yoga students fear that the crow pose is “too much for them”, this is usually a product of the fear that this pose generates in beginning students.
It is important to start trying bakasana little by little, with slow and measured movements, knowing the limits of each one. One can also take precautions so that fear is not so limiting, which we will see below.
Without a doubt, the practice of bakasana within a yoga routine is a beautiful experience. It allows a joint work of arms, abs and back, strengthening the entire upper trunk, and is also the gateway to other asanas of jumping jacks and more advanced arms.
Bakasana meditation pose step by step
- Start in Malasana, with your feet apart and your knees wider than your hips.
- Place your hands on the floor, palms flat, fingers extended, and facing forward. Like I’m in the downward facing dog.
- Press your hands firmly against the floor.
- Keeping your elbows bent, lift your hips.
- Place your knees at the back of your arms, as high and as close to your armpits as possible. Alternative: squeeze the outer arms with the knees.
- Hug your knees, exhale, and round your upper back/waist, using abdominal strength.
- Pressing in and up, bring the weight forward so that the elbows end almost on the wrist, which will be bent at 90 degrees.
- Inhale and raise one of your feet. If possible, bring the other one to meet you. And if you can a little more, put heels together with thumbs.
- Maintain the position for 5/12 breaths, always pressing the floor with your hands and feeling the abdominal force.
- Exhale and return to squatting position.
Throughout the performance of Bakasana, it is important to respect the rhythms and times of each one, not to rush a movement and to stop when the personal limit is reached. It is a difficult pose, but with time, it is possible and very rewarding.
- Increases strength in arms, wrists and shoulders
- Strengthens inner thighs, abdominals and sacrum
- Stretches the upper back
- Open the groin
Over time and when you can perform this asana in a complete and sustained way, you will see how it is one of the postures that help you feel strong and gain confidence in using arms for any other yoga posture.
Over time, you can lift your heels even higher to rest on your buttocks. Try stretching your arms (until they are straight) and bringing your knees higher. The raven pose is a gateway to other asanas that use the arms and arm hops.
Tips for beginners
It is normal for a beginner yoga student or someone who has never tried the crow pose, to be afraid of falling forward with their face to the ground. We recommend resting a cushion on the floor, facing your face. Likely, you will not use it, but it will give you additional security to perform bakasana.
You can initially perform the crow pose by taking only one foot off the ground. It is necessary to gain strength in arms, wrists and upper body. We recommend the practice of chaturanga.
Before starting this asana, make sure your wrists are properly aligned. Once started, it will be difficult for you to correct your position. It may happen initially, and until you get used to bakasana, you feel a little pain in your arms, right where you rest your knees. This pain should lessen as you perfect this pose. If it does not decrease, check with your instructor.
According to their particularities, Yoga asanas offer a chain of benefits for the body, mind, and spirit. Such is the case with Ardha dhanurasana or incomplete bow pose, a variant of Dhanurasana or full bow pose, one of the 12 basic asanas of Hatha Yoga. In this pose, the torso, legs, and arms represent the archer’s bow, which is why it is considered one of the most challenging yogic asanas.
While not one of the more traditional asanas, Ananda Balasana is very popular in contemporary yoga series. His name alone evokes a very specific image: ananda means “happiness”, while bala means “child.” Therefore, Ananda Balasana means Happy Baby Pose, and this is how it is usually called. It is fondly said to be a yoga posture that we master perfectly as babies.
The popularity of yoga has grown exponentially in the last decade. It is proper to say that yoga has contributed to the happiness of the people who practice it, whatever the style. Today, we want to talk to you very especially about one of the most recognized asanas or yoga positions. The pose “downward facing dog,” or as its name in Sanskrit indicates, adho mukha svanasana.
The meaning of the Sanskrit word adho means “downwards,” Mukha means “head,” and svana means “dog.” It is an integral pose for any yoga practice. It is about making a replica of the forward-leaning of a dog, hence the name of the “downward facing dog” pose. As part of the traditional sun salutation sequence, this asana or pose can be done independently or even as a resting pose. For both experienced yogis and yoga beginners, they can find different ways to perform this popular yoga pose, downward-facing dog.
Step by step instructions for Adho Mukha
We can understand those who feel an aversion to the inverted V and consider this pose a kind of punishment or torture, especially when it comes to practicing it at rest. However, many of these reasons lies in the incorrect performance of the posture. Below we will mention step by step how you should practice the adho mukha posture and take full advantage of its energy.
Get on the floor on your hands and knees
Tuck your knees slightly below your hips and place your hands forward of your shoulders. Open the palms of your hands; the index fingers should be slightly parallel. Emphasize pressing against the canvas, index finger and thumb.
Fix your toes on the floor
Exhale and lift your knees off the floor. In the first attempt, you should keep your knees slightly bent and your heels lifted off the floor. Lengthen the coccyx at the back of the pelvis and press lightly towards the pubis. Against this resistance, lift the glute completely towards the ceiling, and from the inner ankles, try to level the balls of the feet towards the groin.
Then, on an exhale, push up on your upper thighs and fully stretch your heels until trying to touch the ground. Look back and if you can see your heels, turn slightly outward, as far as you cannot see them anymore.
Straighten your knees, but make sure not to block them. Firms the outer thighs and rotates them slightly inward.
Limits the front of the pelvis
Firm the outer arms and actively press the bases of the index fingers into the ground. As you press down through your wrists, you will feel the energy rush up to activate your arms and cause you to slightly rotate your forearms inward toward each other.
Firm your shoulder blades against your back, then widen and draw them toward your tailbone to stabilize your posture.
Keep your head firmly between your arms without letting it hang. The neck is part of the spine, so it must follow the same natural line. Ideally, you should try to hold the Adho Mukha Svanasana position for at least 1 to 3 minutes. Then, to rest, bend your knees to the floor with an exhale and assume the child’s pose.
Benefits of the Downward Facing Dog Pose (Adho Mukha Svanasana)
- This pose overflows with energy and rejuvenates you
- Contributes to the stretching of the spine
- Strengthens the muscles that are responsible for increasing lung capacity
- It promotes the development of strength throughout the body, especially in the arms, shoulders, legs and feet.
- Helps tone muscles
- Increases circulation to the brain
- Calms the mind and helps relieve headaches
- Improves insomnia problems
- Eliminate tiredness and fatigue
- Calm anxiety and control depression
In addition to learning to obtain a perfect alignment of your body through the downward facing dog posture. This is extremely important for your anatomy. It is also very likely that you will end up loving this pose once you reach its perfection and begin to perceive all its benefits. Go ahead and practice this powerful yoga pose correctly and make it part of your daily exercise routine.